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RaceTeam - Return Week 3

 

WEEK 3 Newsletter

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Taking it to the next level

First of all, this week you will be joined by the Wanaka crew who have just had a week of recovery following their race a couple of weeks ago. Welcome back team!

You guys are doing well, you have the first Pace Session session under your belt. Remember these sessions are pushing you to the next level which is good for the mind and the body, so keep yourself responsible to your paces.  

Next Saturday we have an undulating hill run. The Summit Road course has a nice gradient where you can focus on good technique and build leg strength.


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

Session Description:

Summit Road is open, please make sure you can hear what is going on around you at all times and be alert for cars and cyclists. Your safety is your own responsibility. 

  • Everyone is running to time
  • Take EXTREME CARE crossing over Dyers Pass Road onto Summit Road from the Sign of the Kiwi. 
  • Once on Summit Road - follow Summit Road all the way until half way on your watches. 
  • Please keep left and you must be able to hear what is going on around you at all times as cars and cyclists go fast along this road. 
  • Please run no more than 2 abreast at any time.  
  • Everyone is running to time so please turn at half way on your watches. 

Click on image to enlarge


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Recovery Sequence for after your run

Give this a go - it is 20mins long and a fantastic post run stretch sequence that stretches all the areas we need to as runners. Don't be put off by the pose Rebecca is doing below, she gives options ;o)


It’s hard to believe that there was a time where the idea of women running long distance was questioned. Up until 1967 no woman had entered the world famous Boston Marathon but that year Kathrine Switzer did just that, the first time in 70 years. When she entered the organisers didn’t realise a female had entered and on race day the fact that a female had in fact entered wasn’t met with open arms by the race organiser and during the race he tried to stop her from running. 


  • It's really important that you get to the physio asap if you have soreness that you feel is serious. We are early days in the programme but it does start to ramp up as week's progress - prevention is better than cure! Listen to your body. 
     
  • Headlamps are Helpful!
    We recommend you get one, particularly for the morning crew for the dark morning sessions. You can buy them relatively inexpensively from Bunnings or The Warehouse (on the battery stand). 

'One word - stretch". - Sarah Jamieson

 
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