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RaceTeam - Week 6

 

WEEK 6 Newsletter

HALF WAY!

We have to say that we are impressed with how you are handling the Track and the Pace sessions, they are tough and have been designed to push you both physically and mentally - you really are all doing well in these sessions.

We are just about to hit half way in the programme. Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

This week you have your second 5km Time Trial and another early start on Monday morning (for the morning crew) and a 7.00am start on Saturday for everyone.  Please check out the session details below so you turn up at the right time!

Cathedral Square: Your start point for your race in 5 weeks time ;o)

Cathedral Square: Your start point for your race in 5 weeks time ;o)



MORNING GROUP

  • Monday 1 May, 6.00am *Note early start time
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session
  • Wednesday 3 May, 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this Time trial you can readjust your pace times if required.

EVENING GROUP

  • Tuesday 2 May, 5.40pm
    Meeting Point: helicopter pad in Hagley Park (by the netball courts). 
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this Time trial you can readjust your pace times if required.

  • Thursday 4 May, 5.40pm
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session

BOTH GROUPS

  • Saturday 6 May
    Start Time: 7.00am *Note early start time
                 
    Meeting Point: Centennial Park (Pioneer Stadium). 
             Cnr of Rose St and Lyttelton St. Click here     

Course Maps: 
RaceTeam Beg (16.5km flat course)
RaceTeam Int (18km with hill)
RaceTeam Adv (25km with hill)

Course Descriptions
All Roads are open, please run on the footpath at all times and stick to the road rules 100% - thank you!

Raceteam beginner (16.5km)

16.5km Course click to enlarge

  • Run down Lyttelton St to Sparks Road
  • Turn left into Sparks Road then via left along pathway around Centennial Park (coming onto Rose St).
  • Run up Rose St to Hoonhay Road turn left.
  • Run along Hoonhay Road to Cashmere Road. Turn left. Head towards Princess Margaret hospital.
  • Follow the pathway beside the river (on your left) all the way to Barrington St.
  • Cross over Barrington St carefully. Run through Ernlea Clark Reserve until you get to Colombo St - CROSS OVER COLOMBO ST carefully.  Follow the road that runs beside the library on Hunter Terrace. 
  • When you get to Malcolm Ave, don't cross over. Turn left then take first left into Waimea Terrace (you will now be on the opposite side of the river). At Colombo St, CROSS OVER CAREFULLY and follow the river up to Barrington St.
  • Turn right. Run up Barrington St to Studholme St. Turn right. 
  • Your 8.25km marker will be on Studholme St.
  • Turn around and run back in exactly the same direction.

RaceTeam Intermediate (18km with hill)
RaceTeam Advanced (25km with hill)

Section 1: Hill Section

  • Run down Lyttelton St to Sparks Road
  • Turn left into Sparks Road then via left along pathway around Centennial Park (coming out onto Rose St).
  • Turn right and run up Rose St to Hoonhay Road turn left.
  • Run along Hoonhay Road to Cashmere Road. Turn left. Head towards Princess Margaret hospital.Follow the pathway beside the river to the zebra crossing (passed Zeroes Cafe). Cross over at zebra crossing, turn right (cross over Valley Road carefully) and run up Hackthorne Rd.
  • RaceTeam Intermediate (18km): Run to The Cup Cafe and turn around
  • RaceTeam Advanced (25km): Cross over at The Cup Cafe onto Dyers Pass Road - run up Dyers Pass Rd to The Sign of the Takahe and turn around.
  • When you get back to the bottom of the hill, cross back over at zebra crossing and turn right - follow the river towards Barrington Street.

Section 2: Flat Section

  • Run towards Barrington St and cross over carefully. Run through Ernlea Clark Reserve until you get to Colombo St - cross over carefully. 
  • Run down Hunter Terrace (entrance beside the library) until you get to Malcolm Ave.
  • RaceTeam Intermediate: TURN LEFT and left again so you are running down the opp. side of the river on Waimea Tce. 
  • RaceTeam Advanced: At Malcolm Ave GO STRAIGHT. Cross over Malcolm Ave and follow the river towards Centaurus Road. At Centaurus Rd turn LEFT and run along Centaurus Rd until you get to the first bridge - (opp. Bowenvale Ave). Turn left over the footbridge and follow the river all the way back towards Malcolm Ave. 
  • All runners - continue along the river towards Colombo St. Cross over carefully and run back towards Barrington St.
  • At Barrington St - TURN RIGHT. Run up Barrington St.
  • Intermediate (18km) your turnaround marker is just before Moana St.
    TURN AROUND and do the reverse course all the way back to the start finish.
    DO NOT DO THE HILL AGAIN! Continue passed the zebra crossing towards Princess Margaret towards Hoonhay Rd and back to Centennial Park.
  • Advanced (25km): At Studholme St, turn right and follow along untilyour turnaround marker. 
    TURN AROUND and do the reverse course all the way back to the start finish.
    DO NOT DO THE HILL AGAIN! Continue passed the zebra crossing towards Princess Margaret towards Hoonhay Rd and back to Centennial Park.

18km Course click to enlarge

25km Course click to enlarge


Water Stations

We will have 2 x water stations on the course:
1. Along pathway beside river on Cashmere Road
2. Cnr of Ashgrove Tce and Barrington St. 
Water will be provided at these stations, please carry any nutrition with you. 

Water Stations: click on image to enlarge


education_header.jpg

Reflection and goal setting

First of all, make sure you spend a bit of time this week reflecting on what you  have achieved so far. You have experienced some tough challenges over the last 5 weeks and everyone in the crew has shown amazing character. Keep up the good work. 

In the nutrition and race day planning seminar we covered nutrition and race strategy. Now is the time to start practicing this stuff. 

Rest Stratagies

In last week's newsletter we talked about good recovery strategies around nutrition and body - we want to now remind you about using good rest strategies. You are half way through the programme and your bodies have been working hard. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips:

  • don't play with your phone once in bed
  • try to limit bright lights/devices with backlit surfaces when you are in bed
  • have a calming hot drink before you hit the sack
  • limit caffeine after a certain time of day if you know that can keep you awake
  • Sneak in a 15-20min nap over the weekend if you can
  • Have a relaxing bath if you are feeling anxious or have muscle soreness
  • Ask your partner or shout yourself a massage to help you relax..you deserve it!

All of these little things can help your body recover as the programme progresses from here. 


Mind Games for the Long Runs
We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher. 


  • We have arranged a social function after the Christchurch race, all the details will be in the Week 8 newsletter. 
     
  • Have you registered for the race?
    Make sure you have registered if not! Click here
  • Shoe Clinic (based at Westfield Riccarton) are offering all Extra Mile Runners 10% off storewide (excluding items already reduced) and 20% off all adidas products. If you do need any gear or shoe advice, pop in and see them.
    Make sure you mention you are from Extra Mile Runners to receive the discount, these guys know their stuff when it comes to getting you into the right shoe!


'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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