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.

Epic - Week 9

 

WEEK 9 Newsletter

Just about there

Everyone seemed to be on a high after last weekend's long run. Think back to the beginning of the programme where a lot of you were worried about the first hill rep session! You have all come such a long way, it is awesome to watch you guys grow with your running. 

In next Saturday's run we are facing Soleares Ave, this is a good chance to work on the mental challenge of the hill you will face at around the 17km point of the Epic Half Marathon.  



This Week's Sessions

  • Monday 21 August, 6:10am
    Meeting by the helicopter pad in Hagley Park (by the netball courts).
    Final HIIT/Track/HIIT Session

  • Wednesday 23 August, 6:00am* (note early start time)
    Meeting Zeroes Cafe on Cashmere Rd.
    Final Hill Repeat Session

  • Saturday 26 August, 7.30am
    Meeting Point: Barnett Park, Click here 
    There is plenty of parking at Barnett Park and toilet facilities. 
    Course Map: click here

Notes about Saturday's run:

  • This is a 60min run which includes Soleares Ave - the steepest part of the Epic Half Marathon. 
  • From Barnett Park run along Main Road to the pedestrian crossing outside New World supermarket.  Cross over at the lights and turn left, continue up Main Road to McCormacks Bay Road. Cross over Main Road carefully into McCormacks Bay Road. 
  • Run around McCormacks Bay Road to Soleares Ave. Turn left and run up Soleares Ave to the top.
  • At the top, turnaround and run down Solereas Ave. to the bottom. 

    *This is very steep so please take care and look after your joints on the downhill*. We want you to experience this before race day, but just take it easy. 
     
  • At the bottom of Soleares Ave, turn right and run back towards McCormacks Bay Reserve to Main Road, cross over carefully and run back to the start/finish at Barnett Park. 
  • This is a timed run, you are running for 60 mins. If you still have time on your watches once you are back opposite Barnett Park, run out to Sumner for remaining time. 

Saturday's Course: Click on image to enlarge


education_header.jpg

Rollin' Rollin' Rollin'

One of the best tools for looking after your running body is a foam roller. They can be nasty but they are a big help when recovering from a tough run. Over the next couple of weeks it would be good to get a few foam roller sessions in as a way to prepare you for race day.

Here's a good Runners World Foam Roller video series - click here  
Get your roller out, put the clip on and away you go (you can get these from SportsMed).


This is a cool clip of an epic run up the Table Mountain in Cape Town.   


  • An Epic Celebration
    Date: Saturday 2 September
    Time: 5.30pm
    No 4 Bar, Mansfield Ave, Merivale
    Click here for details and to RSVP  

  • What Next?
    RaceTeam Queenstown starts 11 September, there is a week off in between your Epic Half Marathon and the start of your Queenstown training. 

    This is our final RaceTeam for 2017 and you will be training for the Queenstown Half Marathon - a spectacular race - on Saturday 18 November.
    RaceTeam registrations are open now: Click here
    This race is a great way to finish your running season before Christmas - it is a fantastic weekend away and an awesome event. 

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan


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