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RaceTeam - Return Week 7

 

WEEK 7 Newsletter

LONGEST RUN

We are heading into the chunky part of the programme with your longest run coming up. 

At this stage of the programme, recovery is so important as is consistency. Stick to the programme team, as we were saying at the Nutrition and Race Day Planning seminar, once your longest run is completed the programme has not finished. If you want to be at the best of your ability come the Half Marathon, be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning. 

 


Programme Note:

This week you have the last of your long Pace sessions - so Monday morning crew you have your final 6am start and we have our last 7am start for everyone on Saturday. 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 13 May, 7.00am * Note early start time*
    Meeting Point: Hansen Park, Opawa. Entrance off Hawford Rd

    Course Map: Click here
    Course Description:
    All roads are open, please follow the road rules 100% and be responsible for your own safety at all times.

    This is an 8km lap course.
     
  • Section 1:
    Start with an out an back on main course:
    Beginner: Turn at 1.5km marker
    Intermediate: Turn at 2km marker
    Advanced: Turn at 1km marker
     
  • Section 2:
    Once back at the start - start the main course laps (8km lap).
    Run down pathway to the bridge and turn right (don't cross over the bridge).
  • Follow the pathway that will bring you out onto Fifield Tce. Please run on the footpath.
  • Follow the footpath all the way along (river is on your left).
  • Take care crossing over Ensors Rd, Wilson/Waltham, Tennyson Streets.
  • Continue along the river until the footbridge just before Birdwood Ave, CROSS OVER FOOTBRIDGE and run back along the opposite side of the river. River is now on your left.
  • Follow the river all the way back to Hansen Park. Cross over the footbridge into Hansen Park and start your next lap:

Beginners (19km): 2 complete laps
Intermediate (20km): 2 complete laps
Advanced (26km): 3 complete laps

Section 1:
Out and back markers

Section 2: Main Course
Click on image to view


Water Station


There will be 1 x water station on this 8km lap course located by Waltham Road cross over. Water will be provided at this station, please carry any nutrition with you.

Water Station location


education_header.jpg

What is your personal challenge? 

Many of you have done RaceTeam several times, once you have achieved a goal of a half marathon once, it is hard replicate that experience, it is a pretty awesome achievement in itself but how do continue to find the motivation to push yourself?

The group environment is a great thing, but you also need to put some mental work in yourselves to find your own challenge, your own carrot that you are chasing to improve and perform at your best. 

You will have a goal you are chasing for this particular race. Whether it is a PB or whether your goal for this Raceteam has been to work on your nutrition, body care work or consistency with your training.  Now is the time to refocus on this.

Take 10 mins and ask yourself some of these questions:

1. What have you done well so far?
2. Where can you improve?  
3. What are the habits that you know make you be consistent with your training and turn up to each session?
4. How are you going to work through to the end of this 10 weeks to the best of your ability?
5. Why are you doing this?
6. What is the goal you are going for?

Now is the time to put some time in and reflect and focus on that spark that gets you going, remind yourself why you are here, what your goal is and go for it. 


Here's a clip of Olympic champ Mo Farah talking about how he races.

 

  • Christchurch Post Race Function
    After the race we have arranged a post race function at the Carlton 5.30pm - 8.00pm. Just drinks and a catch up..we will be asking for RSVP's from next week so keep an eye out.
     
  • Have you registered for the Christchurch race?
    Click here to access the race website and to register if you haven't already. 

'Keep coming to the sessions even if you need to take it easy because you have had a busy day and are tired'-  Ange Soper

 
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