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RaceTeam - Return Week 2

 

WEEK 2 Newsletter

It's On!

It's great to have so many familiar faces back with the RaceTeam crew. Some of you are coming into it with a great running base and there are are those of you are just getting back into the swing of things.

If you are coming into this RaceTeam with a good base our advice is that you go for big intensity right from the start.

If you haven't done any intensity running for a while, we recommend that you don't push the intensity too hard for the first couple of weeks. Intensity is hard on your body so we want to make sure you have some good conditioning first..take it easy for the first couple of weeks. 

And they are off! Christchurch Half Marathon 2016

And they are off! Christchurch Half Marathon 2016


Race NUTRITION/RACE DAY PLANNING SEMINAR: 

Tuesday 11 April
Time: 7.10pm (1 hour)
Upstairs Room, Protocol Public House, 2 Colombo Street

If you haven't been to this seminar before, do try and get along to it. We will cover race day nutrition and race day planning. You will then be able to take what you learn, apply and practice your nutrition and planning in the long runs coming up in the programme. 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

Course Description: 

Remember: All roads are open, please stick to the road rules 100% and don't just follow the person in front! Your safety is your own responsibility.

  • From Barnett Park, turn left and cross over Main Road at pedestrian crossing outside New World. Once on the other side of the road, turn left and follow Main Road along until Beachville Road. Turn right. 
  • Follow Beachville Road all the way around to Main Road.
    *At Main Road, turn left and cross over Main Road very carefully into McCormacks Bay Road*.
  • Run around McCormacks Bay Road back onto Main Road. Turn left. Cross over Mt Pleasant road carefully. 
  • Continue along Main Road to Bridle Path Road. Use the pedestrian lights to cross over. 
  • Follow Bridle Path Road all the way up to Martindales Road. 
  • At Martindales Road, turn right and run up towards Truscotts Road. Turn right. 
  • Everyone is running to time so please turn around at half way on your watches and reverse the course back to the start/finish at Barnett Park. 

Saturday Course Image; Click on image to enlarge


education_header.jpg

TEchnique Tips

TRACK SESSIONS
In the track sessions, there are a couple of things we need to remind ourselves about:

The intensity gauge: Use your paces
5km pace:  Very uncomfortable running, shouldn't be able to hold a conversation
10km pace: Uncomfortable running you shouldn't be able to talk easily at this pace but you can maintain it for the duration of the set. 

Technique under intensity:
You know as well as we do that when we get tired, our form drops. So be mindful that when you start to get tired in these sessions think:
1. Posture (eyes up)
2. Chest lifted / "Run tall"
4. Cadence

Remember the magic number of 180 when we look at cadence?
Where are you sitting right now? Maybe it's time to do a test on yourself over 1 minute and count your footfalls - are you close to 180 footfalls per minute?

What does 180 bpm sound like?

Tip: Download music with the bpm you are aiming for and put on your ipod and practice running in time to this. 


PACE GUIDE

This guide will give you an idea of your minute/km pace you should be running at in your Pace and Track Sessions (refer to your programme). Remember that this isn't an exact science, if you have a GPS watch keep track of your min/km times and if you feel that these paces are too challenging or too easy use your breathing as a gauge.  

Click on this button below for the Pace Guide.


We work so hard to enjoy that one moment, that finish line feeling.  


  • On Time Starts
    You know that we always start on time!  Please make sure you are at the sessions a few minutes early so you can "check in" for roll call and hear the session briefing. 
  • Bra's for Ladies - Recommendation
    For us ladies, we know how important a good sports bra is and sometimes they can be hard to find! At the Wellington Introduction Seminar, one of our runners - De - talked about how important it is to have a good sports bra and has found a fantastic online store that can helpRich Lingerie
    She found them to be incredibly helpful - you can give them a call to ask any questions and then order online. 

  • Consistency is key team..get to the sessions. 

  • Well done in getting through the first week. You are doing great!


'Have a gear bag that stays in your car for those unexpected moments..vaseline, bandaids, warm clothes, a towel, emergency coffee money...be a good girl guide and always be prepared!.' - Jennifer Stonely

 
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