Epic - Week 10
WEEK 10 Newsletter
It's Epic Race Week!
After your Week 9 Saturday run you will have done the last bit of hill running up until race day. We imagine that your bodies are tired and maybe a little bit sore after the last 9 weeks of training. Now it's about allowing your body to prepare for the race.
Keep to the programme, eat well, get plenty of sleep, and mentally prepare yourself for the big day. This will be a race to remember, make sure you get to the start line 100% prepared to be your best.
Even though we are doing shorter runs on Monday and Wednesday this week, locations and times have not changed. Stick to the programme ;o)
This Week's Sessions
Monday 26 August, 6:10am
Meeting by the helicopter pad in Hagley Park (by the netball courts).
40mins easy run around South Hagley Park, turnaround at 20mins
Wednesday 28 August, 6:00am* (note early start time)
Meeting Zeroes Cafe on Cashmere Rd.
30mins with 6 x 100m stride outs* after half way.
Map of Course: click here
*Strideouts means to quicken your pace for a short duration of time, it helps work the biomechanics of the running movement. Your breathing should increase for this 100m, then pull it back, recover and get ready for your next strideout.
Just a reminder that we have staggered start times. Make sure you start at the time that is realistic (Bevan will not let you start if he thinks you are starting in a group that is too slow for you).
6.00am: 3hrs or over
(normal 1/2 marathon time: over 2hrs 40mins)
6.30am: 2hrs 20mins - 2hrs 45mins
(normal 1/2 marathon time: between 1hr 50mins - 2hrs 40mins)
7.00am: Under 2hrs 15mins
(normal 1/2 marathon time: Under 1hr 50mins)
We want to try and get everyone finishing around the same time, so please start your race in the timeframes listed above.
Review Race Day Information:
We want you to look like this at the end of the race ;-)
Remember - good rest strategies, good nutrition in the lead up to race day.
If you haven't already checked out the details for the post race Epic Celebration: Click here
We are so close! You can count down the sleeps now!
'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan