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RaceTeam - Return Week 8

 

WEEK 8 Newsletter

The training peak is nearly behind us

We are getting to the peak in our training and at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, all the hard work you have done will pay off on race day, just remember to  stick to the programme. 

Good luck with your long run, it's only 3 weeks to go team. 


ASB Christchurch Half Marathon Post Race Function

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Date: Sunday 4 June
Time: From 5.30pm
Venue: Carlton, upstairs function room

RSVP's close Wednesday 31 May
All the details about the function are here including how to RSVP:



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 20 May 7:30am
    Meeting Point: McCormacks Bay Reserve, click here for location
    Course Maps:
    Section 1: Click here 
    Section 2: (Main Course) Click here
     
    Course Description:
    All roads are open, you are responsible for your own safety.
  • Section 1: Out and back towards Ferrymead (refer map below)
    Beg turnaround: 500m
    Int turnaround: 1km
    Adv turnaround: 2.5km

    Section 2: Out and back towards Sumner
    Once back at the start, follow the Main Course towards Sumner.
    All programme levels turn at the 6.5km marker (on the Esplanade).

  • Starting at McCormacks Bay Reserve, cross over safely at the start and run around McCormacks Bay Road towards Ferrymead. 
  • At Main Road, cross over McCormacks Bay Road carefully and run along Main Road beside the Estuary towards Redcliffs. 
  • AtBeachville Road entrance off Main Road - cross over carefully and turn left, then first right into Beachville Road and follow Beachville Road all the way around back onto Main Road. 
  • Once back onto Main Road, turn left and follow the water all the way out to Sumner.
  • Once you get to Sumner, follow the Esplanade (seaside) towards Cave Rock and then follow the pathway all the way to the end.

Section 1: Out and Back

Section 2: Main Course


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The taper is coming - Repair, Replenish and Regroup.

Here is a good article which gives you some tips for the perfect taper. 

“I try to do some form of activity every day to combat the “taper blues,” whether that’s a short easy run, or swimming, or even a walk. As long as I’m active, I can tell myself that it’s okay that I’m not running my normal volume.” 
- 14 time half-marathoner, Linnea

With your taper coming up it is a good time to focus on your body care work as you lead up to the race. 

Here is a video series which highlights foam roller workouts. If you don't have a foam roller you can use a bottle wrapped in a towel.


Extra Mile Runners Tshirts available 

If you would like to buy an EMR T-shirt for your race, check out the options below. They are $39.95 including courier charges, we get it out to you super quickly!

  • Good luck for your longest run this coming Saturday. Be smart and run wisely ;o). Remember to practice your nutrition for this run. 
  • Become familiar with the race details including making sure you have registered: Click here

  • We are close team, stick to the programme and be great at consistency. 

  • What Next? 
    RaceTeam Epic is the next RaceTeam for 2017 we will be training for the hill-based challenging  Extra Mile Runners Half Marathon which is on Saturday 2 September. 

    RaceTeam Epic begins Monday 26 June and is a morning programme only. 
    To find out more about RaceTeam Epic click here


'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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