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RaceTeam - Return Week 4

 

WEEK 4 Newsletter

We are well underway

Week 4 includes a 10km race - time to test the intensity and fitness before we hit the long runs in the programme. 

You are doing well, focus on one session at a time and embrace this experience. Time will fly and before you know it you will be at the finish line.

Start Line, Christchurch 2016

Start Line, Christchurch 2016



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 22 April, 7.30am
    Meeting Point: Jellie Park, Greers Road Side click here   
    Map of Run: Click here  

    Course Description: 10km race

    All roads are open, please run on the footpath at all times and stick to the road rules please! 

  • Turn left into Memorial Ave, run up Memorial Ave to Ilam Road

  • Turn left into Ilam Road then first Left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road

  • Turn left and via left onto Aorangi Road. Continue straight until you get to Wairakei Road, turn Left into Wairakei Road. Continue along Wairakei Road to Greers Rd, turn Left into Greers Road. Your 5km marker will be on Greers Road. 
     
  • Out and back for all.

Course Map: click on image to enlarge (note this map also has the KM markers for our other groups)


education_header.jpg

For the intermediate and advanced programmes you'll notice in the longer runs  we have set time periods where we want you to life your intensity for a period, plus 2 or plus 3 and also "race pace". If you have a time in mind for your half marathon, use a pace calculator to work out what your km pace should be to achieve this time - this is your race pace. 

There are a few reasons to do this: first of all it helps you to get more conditioned to a higher level of running. It also helps you to learn on how to pace yourself.

As much as this is an important part of you progressing as an athlete there are a couple things that we want you to think about: 

  • Don't go too hard in these times. Make sure there is a real difference between the different levels. We have received feedback that some people feel they have been pushing too hard in the Plus 1. So when they go to Plus 2 they are struggling to maintain the sets. Spend time understanding the difference between each level. 
     
  • If you are looking for ways to gauge this increase here are some ideas: 
  1. Use your GPS watch for pace and stick to it!. 
    Work out your normal km splits and then increase the time by the percentage required. For example you might normally run 5min kms. Figure out what the faster pace is and then work to that in the time allocated. 
  2. If you don't have these measuring tools, learn your body awareness tools. Before you start the set ask yourself where your breathing is right now, then once it begins gauge where the increased intensity should be. If you notice your breathing is way faster you will probably be going faster then you need to. 
  3. You can also think of how much of a mental battle you are going through at the faster pace. It will be harder but is it too hard? Remember that you are conditioning yourself for a Half Marathon not a sprint race. 

By learning to increase pace as the right level you will be gaining so much more from these sessions. Remember that it's not about just going as hard as you can for the allocated time, it's about being able to maintain a faster pace


Race Day Planning and Race Nutrition Seminar

For those of you who missed the Race Nutrition and Race Day Planning seminar:
Click here to get the notes from the seminar

Here is the audio file:

  • Click here to download the Race Day Planning template

  • Click here for the list of Low Gi/High GI Foods that we talked about


Our own runners are the inspiration.

Here are some photos from last year's Christchurch race, it was a beautiful day for it!

Christchurch 2016

  • Track Sessions: Just a reminder to please pass on the outside if you are overtaking a slower runner. We all need to be considerate of each other - even if we are stuffed!

  • Please check in with the coach taking the RaceTeam roll call at each session and on Saturday's please sign in on the table - so we know who is on the course. 

  • Keep up the good work team. You are working hard in the key sessions - you are building strength and we can see the progress. 

  • Remember the mantra - Consistency is Key.

  • Be kind to yourselves, your bodies are being tested - look after it with massage, yoga, baths and stretching. 


'Replace shoes at the first signs of wear. Get good padded socks for running. Vasaline up your feet to harden up your feet to stop getting blisters. Look after your feet especially check for calluses that may build up due to the added strain, pounding, new running shoes. Nothing worse than having a callous rip and split leaving you with an open sore on the ball of your foot! (on race day morning!).'
- Corinna

 
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