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RaceTeam - Week 5

 

WEEK 5 Newsletter

THE LONG RUNS ARE HERE

Week 5 has a longer session on the Monday morning and Thursday evening Pace  Session. The Monday morning crew has an early start and we have a 7am start on Saturday for everyone.  Please make sure you check out the session details below.

On Saturday we have our first long run, break the course down into small chunks and use this run to practice your race nutrition. 



MORNING GROUP

EVENING GROUP

Both Groups

  • Saturday 29 April
    Start Time: 7.00am *Note early start time
                 
    Meeting Point: Opposite Zeroes Cafe, 81 Cashmere Road: Click her
             Course Map: Click here  

Session Description: 

  1. From the start point opposite Zeroes Cafe, run along the pathway beside the river towards Princess Margaret Hospital.  

  2. Continue along to Hoonhay Road and turn right. Run up Hoonhay Road to Rose Street and turn right. 

  3. Run along Rose Street all the way up to Barrington Street and turn right. 

  4. Run up Barrington Street to Ashgrove Terrace - CROSS OVER BARRINGTON ST CAREFULLY. Follow Ashgrove Terrace towards Colombo Street - and CROSS OVER CAREFULLY. 
     
  5. Follow Waimea Terrace all the way along - which turns into Eastern Terrace - until you get to the footbridge at Malcolm Ave. Cross over the footbridge and turn right - running on the opposite side of the river back towards Centaurus Road. 
     
  6. Follow the pathway beside the river all the way along Centaurus Road to Colombo St. At Colombo St turn right and run up to the pedestrian lights - CROSS OVER USING LIGHTS. Turn right and run up to Thorrington Road, turn left.
     
  7. Follow Thorrington Road all the way along to Cashmere Road. Turn left. Follow Cashmere Road (crossing over Barrington St carefully. 
     
  8. KM Markers out:  7km, 8.5km, 10km (just near the start/finish point)
     
  9. Out and back course for all. 

Click on image to enlarge


Water Station
There will be 1 x water Station at the 7km marker (beginner turnaround).
Water will be provided at this station. Please carry any race nutrition you need with you.

For the Advanced programme running 20km, the 10km marker will be near the start/finish so you may want to leave your own water bottle at this point also. 


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Recovery Strategies

We are now heading in to the part of the programme where we are running longer. These endurance runs are an important part of the programme as they condition the body but unfortunately long runs do increase the risk of injury.

We need good recovery strategies for our long runs. In the Race Nutrition and Race Day Planning seminar seminar we talked about post run nutrition which is extremely important, along with good nutrition here are some tips for good recovery strategies to help your body recover quicker so you can prepare your body as best you can for your next session. 

1. Ice Bath
One of the best ways to aid recovery is a cold bath. Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once you are out of the cold water the underlying tissues warm up causing a return to faster blood flow. Basically, a cold bath will suppress inflammation. It also helps to flush out harmful metabolic debris out of your muscles.

How to do it effectively: 

  1. Run a bath with normal cold water up to waist height, the water needs to cover all the skin on your legs. You can add ice but it will be effective without it.  
  2. Now get in, this is the hard part. You will find that your upper body will get cold so wear a jacket or put a couple towels over yourself to help keep warm. Have a hot drink handy as well. 
  3. Research says that you want to say in the bath for anywhere from 10-20mins. We recommend that you aim for 15mins. 
  4. Once you have done the 15 minutes get out and put some warm clothes on. It's also a good time to have a light stretch and if you have compression gear put that on as it will also help aid recovery. 
  5.  If you don't have a bath- hose your legs down with cold water or jump in the shower and have it on full cold and keep your legs under. If you have a detachable shower head - use that to hose the legs down. Or you can also use icepacks. 
  6. Another quick tip: Give yourself something to do in the 15mins, like playing games on your phone or reading a mag. It will help the time fly ;o)

We know that isn't the most comfortable experience but try it once and you'll be hooked. It really is the best thing you can do for recovery. Trust us ;o)

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2. Legs up the Wall
Lying on your back with your legs extended up the wall has several benefits and helps aid recovery in the following ways:
a) Gently stretches your hamstrings
b) Circulation: As your legs are higher than your heart, gravity can help the circulation of both blood and lymphatic fluid move back towards the upper body which helps rebalance after a long time on your feet. 

3. Get some protein in!
After your long runs have a protein snack at the ready - this helps your muscles rebuild. Examples of high protein food are: Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt. 

4. Re-hydrate
Your fluid stores will be depleted after our long runs so make sure you rehydrate with water for the following 24 hours post run. 

3. Rest and Reflect
Your body is going to be put under stress in these long runs. Whilst it is making you stronger, you will feel fatigued. Rest is key but also reflecting on your performance is important. Congratulate yourself after each of these intense sessions..you should be proud of yourself. 


The Vertical Kilometre, Dolomites Italy. This is a leg buster - but great views at the top!


  • Runners Tummy: one of the curses for runners. Click here for information on this annoying condition and a couple of tips that may help.

  • For those of you who missed the Race Nutrition and Race Day Planning seminar last week - as a reminder:
    Click here to get the notes from the seminar
    Click here to download the Race Day Planning template
    Click here for the list of Low Gi/High GI Foods that we talked about


'Use mental cues for your hill technique - think "run tall, drive with the hips" when heading up the hill and "lean into it" on the downhill' - Coach Bevan

 
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