contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

RaceTeam - Week 8

 

WEEK 8 Newsletter

The training peak is nearly behind us

We are getting to the peak in our training and we imagine that at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, trust us - all the hard work you have done will pay off when you come to face your Half Marathon. 

It's only 3 weeks to go, stick to the programme!!


post race function

After the Queenstown race we have arranged a post race function at:
Barmuda Bar
3 Searle Lane
Time: 5.30pm - 7.00pm
Please RSVP by Friday 8 November


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 2 November, 7.30am (back to 7.30am start time)
    Meeting Point: Avonhead Park, entrance off Hawthornden Road
    Map of Run: Click here

    Course Notes: This is a LAP COURSE

  • From the start point - follow our cones around Avonhead Park (you aren’t running the full perimeter, you cut back through the middle of the park - see course image).

  • Follow our cones that will lead you out of Avonhead Park, turn right. Run around Kedleston Drive coming out onto Aplsey Drive - turn left.

  • Run up Apsley Drive to Woodbury Street. Cross over carefully here.

  • Run up Woodbury St to Withells Road. Turn left.

  • Run up Withells Road to Merrin Street. Turn left.

  • Take first left into Cricklewood Place that will lead you around into Inglewood Place and back onto Merrin St - turn left.

  • Run up to Hawthornden Road and turn left.

  • Cross over where we indicate with cones and back into Avonhead Park.

  • This is one lap.

    RaceTeam:

    Beg: 12km: Out and back to 600m marker then 2 laps
    Int: 14km: Out and back to 1.6km marker then 2 laps
    Adv: 17km: Out and back to 400m marker then 3 laps

    Intermediate and Advanced:
    (refer to your programme for pace work)

Click on image to enlarge


education_header.jpg

With only weeks to go in the programme there are some big mistakes that we can make before race day. Here are some key points to stay focused on that will help you have the best performance come the race.  

 You have done enough: The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race, don’t add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.

Stay away from extra cross-training exercise: Because your running is reducing at this point it can be tempting to think that you should add extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance.
If you desperately want to add extra exercise in, aim to do a stretch class, yoga or body balance class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 

It’s time for great habits: When we are in our taper phase and the body is recovering we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients into your machine ;o) It’s also time to catch up on some well needed rest, aim to get to bed earlier or allow yourself a longer sleep in a couple times a week if you can make it work. 

A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the footpaths. Remind yourself that your focus is on recovery and allow your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.


Success can not come to be without facing adversity.


  • Good luck for your longest run this coming Saturday. Be smart and run wisely. Remember to practice your nutrition for this run.

  • Become familiar with the race details including making sure you have registered: Click here

  • We are close team, stick to the programme and be great at consistency. 


'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


 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com