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RaceTeam - Week 7

 

WEEK 7 Newsletter

LONGEST RUN

We are heading into the chunky part of the programme with your longest run coming up so at this stage of the programme, recovery is so important as is consistency. 

Stick to the programme team, once your longest run is completed the programme has not finished. If you want to be at the best of your ability come the half marathon - be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning. We give you some tips below for success so you can prepare as best you can for this run. We are getting so close...


Programme Note:

This week you have the last of your long Pace Sessions - so Monday morning crew you have your final 6am start and we have our last 7am start for everyone on Saturday. 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 26 October, 7.00am * Note early start time
    Meeting Point: South Hagley Park (Deans Ave side) Click here
    Course Map: Click here

    There are 2 sections to your run:

  • Section 1:
    All programme levels have an out and back section within South Hagley Park first (refer Programme Notes and Section 1 map below).

  • Section 2:
    After you have done Section 1, start your Main Course laps:

  • Run through the middle of the park towards the netball courts. At the end of the pathway turn left and run towards the hospital and up through the middle of the parks.

  • Continue around South Hagley to the Riccarton Road intersection. 

  • At the Riccarton Rd intersection, use the pedestrian lights to cross over into North Hagley Park and CONTINUE STRAIGHT. Run up to Kilmarnock St and use the pedestrian lights to cross over onto Kilmarnock St.

  • Run up Kilmarnock St to Mona Vale Ave, turn RIGHT.

  • Run up Mona Vale Ave, through Mona Vale, coming out onto Fendalton Rd. Turn RIGHT.

  • Run up Fendalton Road to Harpur Ave and use the pedestrian lights to cross over into Little Hagley Park.  Run through Little Hagley Park to the Bealey Ave intersection, use the pedestrian lights to cross over onto Park Tce. 

  • Stay on the footpath on Park Tce, run past Christs College and the Museum until you get to the bridge at the Antigua Boatsheds. 

  • At the Antigua Bridge, run over this bridge and towards South Hagley Park. Use the pedestrian lights to cross over into South Hagley Park. Continue straight. 

  • Run inside South Hagley Park towards the netball courts (the one you ran down at the start). Turn right and run up through the middle of South Hagley Park to the start/finish. 

  • 1 lap = 8.50km

    Programme Notes:
    Beginner (20km):
    Section 1: Out and back to 1.5km marker
    Section 2: 2 complete laps of Main Course

    Intermediate (23km):
    Section 1: Out and back to 3km marker
    Section 2: 2 complete laps of Main Course

    Advanced (26km):
    Section 1: Out and back to 4.5km marker
    Section 2: 2 complete laps of Main Course

Section 1 Map

Section 2 Map


Water Stations

Waterdrop.jpg

There will be 2 x water stations on this course, see Section 2 course map for these locations:
1. Little Hagley Park
2. At Start/Finish

Water will be provided at these stations. Please carry any nutrition with you.


education_header.jpg

To make the most of your longest run you want to have prepared well so you can use it as a practice day. We will be sending you out a video in Week 7 which goes over Race Day Planning for this race so keep an eye out for that.

Here are some key things to do in your preparation, during and after next Saturday's run.

  • Nutrition: After the Nutrition video you should have a plan in place around what you are going to do in the lead up to and during race day. You want to practice everything that you will do in the lead up to and on race day.

  • Pacing: Before you start the run next weekend read over your race day plan. Use this Saturday's run as a chance to practice your strategy - when the run gets tough what will you do? Where will your head take you?

  • Mind Strategy: Remember to practice your mind strategies in the run as well. By now you will know the bad habits that creep in as your body fatigues, learn to identify them early and practice using the question: 'What can I still control to make sure I get to the finish line as fast as possible'. How will you fight the battle in your head that is telling you to stop and walk? The mind can be trained too, make the most of this session to work on it.

The long run is a great opportunity to learn some valuable lessons before the big day. Treat it seriously and you will have a much higher chance of being successful on race day. 


Here's a clip of Olympic champ Mo Farah talking about how he races.

 

Queenstown Post Race Function

After the Queenstown race we have arranged a post race function at:
Barmuda
3 Searle Lane, click here
Time: 5.30pm - 7.00pm

We have reserved the bar just for us until 7pm for drinks and a catch up.

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'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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