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RaceTeam - Week 9


WEEK 9 Newsletter

We are getting close!

Throughout the years of RaceTeam we have found that once people have finished their longest run, many think the hard work is done and they lose focus.

It's important to remember that you still need to stay focused and to keep ticking those sessions off, while the KM load is decreasing it doesn't mean that the last 2 weeks are less important for your race.

RaceTeam Wanaka 2016


Date: Sunday 2 June
Time:  5.30pm -7.30pm
Venue: The Carlton (upstairs bar)
1 Papanui Road

Put it in the diary team!



As runners we are pretty strong mentally; we run in the rain, we get up in the dark to train and at the end of the day when we are tired we still get our sessions done.

Prior to a race our brain can start to play tricks on us and we may start to feel very nervous and doubt can creep in. 

So what is this all about and how can we cope with pre-race jitters and anxiety?




Course Description:
All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

  • Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left. 

  • Run Up Hoonhay Road to Cashmere Road. Run passed Princess Margaret hospital and follow the Riverside pathway all the way along to Barrington Street. Cross over with Care. 

  • Run through Ernlea Clark Reserve (following the pathway beside the river).

  • AT THE BRIDGE IN ERNLEA RESERVE - cross over and leave the Reserve. You will now be on Ashgrove Terrace running back towards Barrington Street. 

  • Follow the river all the way along, crossing over Barrington St carefully. Follow Ashgrove Terrace to Ferniehurst St.

  • The furthest marker - 6km just around the corner on Ferniehurst Street. 

    Note: 14km Runners:

    Do an out and back first to 1km marker, then out and back to 6km marker. 

Course Map: Click on image to enlarge



The hardest part of this stage in the programme is the mental challenge of doing less training in your tapering period.

We want to share with you some words of wisdom from one of the world's most legendary endurance athletes, 6 times Ironman World Champ Mark Allen: 

'By race day you should be so bored with sitting around that you are bursting at the seams to get out there and be with the other people racing! The final touches to any training programme come during the taper. This is the period leading up to a key race when you allow your body to absorb all of the hard work you did during your base building and your speed phases. Doing the right kind of taper is an art unto itself.

A taper is tricky because of what is happening internally when our bodies try to recover. When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. It is like working on the engine of your car. You cannot have the engine running at the same time that you are giving it an overhaul. You have to shut the engine off.

The same is true for our bodies. You have to shut the "engine" off for it to recover and charge up in the way that it needs to be ready for the big race. And when you do this, you will probably feel like you are out of energy, sluggish, and getting out of shape. THIS IS NORMAL.

Give yourself the luxury of this less-than-stellar feeling. It is just a signal that your body is repairing itself and getting ready for a big effort in a few weeks. We do this naturally each night when we sleep. We get a mini-taper. You sleep and you recover. You are not working out when you are sleeping.

But during the taper, a lot of the recovery is going to happen in the day when you are used to working out. This will require a readjustment of mindset. Allow yourself to feel lousy, out of energy, and sluggish. This is what a taper is for. Resist the temptation to go out and test your fitness just to make sure you are not losing it. As best as you can stick to the planned reduction in volume and overall intensity. This is the toughest part of a taper - the rest.'

The Marathon Des Sables is a race that covers 250km over 7 days split into 6 amazing stages. If you are looking to do something crazy this is the race for you ;-) 

What Next?

RaceTeam Epic 2019

Our next RaceTeam is training for the Extra Mile Runners Epic Half Marathon 31 August.

RaceTeam Epic starts 24 June and is a morning programme only.

To find out more details about RaceTeam Epic including session times and locations:


After you have completed your half marathon at Christchurch we recommend you have 1 week of recovery, then - if you would like to join in with the Club10k team for 2 weeks in the lead up to RaceTeam Epic, we would love to see you and help you keep your training up as we head towards your winter challenge.

For all the details, please click on the button below:

  • Stick to the programme team.

  • Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!

'Stick to your programme and enjoy the will pay off on race day.'- Sam Burgess

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