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RaceTeam - Week 6

 

WEEK 6 Newsletter

HALF WAY!

We have to say that we are impressed with how you are handling the Track and Pace sessions, they are tough and have been designed to push you both physically and mentally - you really are all doing well in these sessions.

We are just about to hit half way in the programme. Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

This week we have another early start on Monday morning (for the morning crew) and a 7.00am start on Saturday for everyone.  Please check out the session details below so you turn up at the right time!



MORNING GROUP

EVENING GROUP

BOTH GROUPS

Saturday 4 May, 7.00am *Note early start time
Meeting Point: Hansen Park, (entrance off Hawford Road)
Course Map: Click here

Course Description:
All roads are open, please always run on the footpath and take care at busy road crossings, your safety is your own responsibility. Please be aware of others using the park.

  • Run around Hansen Park following the pathway anti-clockwise coming out to Ford Road.

  • Turn left and run up Ford Road to Fifield Terrace - the river is straight ahead. Turn right.

  • Follow Fifield Terrace all the way around (river on your left) crossing Ensors Road carefully. Continue beside the river, crossing over to Wilsons/Waltham Road carefully, you are now on Eastern Terrace.

  • Continue following the river, taking care crossing over Tennyson Street - to the footbridge at Malcolm Ave. Cross over where indicated by our cones and you will be on the other side of the river running in the opposite direction on Palatine Terrace.

  • Continue along Palatine Terrace back towards Wilsons/Waltham Road intersection - cross over carefully again.

  • Follow the river (you are now on Riverlaw Tce) back towards Hansen Park. 

  • At the footbridge next to Hansen Park, cross over back into Hanson Park - that is 1 lap. 1 lap = 7.5km. 


    Programme Notes:
    17.5km: Out and back to 1.25km marker then 2 complete laps of Main Course
    20km: Out and back to 2.5m marker then 2 laps of Main Course
    23km: Out and back to 250m marker then 3 laps of Main Course

Click on image to enlarge


Water Stations

There will be 2 x water stations on the course:
1) Outside Beckenham Park
2) At the bridge crossover back into Hansen Park at the end of your lap
See above map for locations. These water stations will provide water, please carry any nutrition with you. 


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Reflection and goal setting

First of all, make sure you spend a bit of time this week reflecting on what you  have achieved so far. You have experienced some tough challenges over the last 5 weeks and everyone in the crew has shown amazing character. Keep up the good work. 

In the nutrition and race day planning seminar we covered nutrition and race strategy. Now is the time to start practicing this stuff. 

Rest Stratagies

In last week's newsletter we talked about good recovery strategies around nutrition and body - we want to now remind you about using good rest strategies. You are half way through the programme and your bodies have been working hard. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips:

  • Don't play with your phone once in bed

  • Try to limit bright lights/devices with backlit surfaces when you are in bed

  • Have a calming hot drink before you hit the sack

  • Limit caffeine after a certain time of day if you know that can keep you awake

  • Sneak in a 15-20min nap over the weekend if you can

  • Have a relaxing bath if you are feeling anxious or have muscle soreness

  • Ask your partner or shout yourself a massage to help you relax..you deserve it!

All of these little things can help your body recover as the programme progresses from here. 


Mind Games for the Long Runs
We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher. 


RaceTeam Epic 2019

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Our next RaceTeam is RaceTeam Epic, our hardcore winter hill-based half marathon team training for the Extra Mile Runners Epic Half Marathon - a race that has been designed by us just for this team only.

If you want to continue with RaceTeam after your Christchurch race, you will have 3 weeks off and then start Epic on 24 June. This programme is all about building your strength over the winter so you are ready for any events or races you have planned from September onwards.

Epic is a morning programme only.

To find out more detail and to register:


  • Christchurch Half Marathon Post Race Catch Up

    We have arranged a social function after the Christchurch race, all the details will be in the Week 8 newsletter. The function will be from 5.30pm - 7.00pm at the Carlton (upstairs function bar).

    A great chance for the team to catch up over a casual drink after the race and tell stories ;o)

'Keep coming to the sessions even if you need to take it easy because you have had a busy day and are tired'- Ange Soper


 
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