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RaceTeam - 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. We give you some tips below for success so you can prepare as best you can for this run. 

We are getting so close...



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:
click on image to view

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: click on image to view


education_header.jpg

To make the most of your longest run you want to have prepared well so you can use it as a practice day. Here are some key things to do in your preparation, during and after next Saturday's run.

  • Nutrition: After the Nutrition Seminar you should have a plan in place around what you are going to do in the lead up to and during race day. For those who missed the seminar here are the documents that went with the seminar: Nutrition Plan, Nutrition Information. You want to practice everything that you will do in the lead up to and on race day.
  • Pacing: Before you start the run next weekend read over your race day plan. Use this Saturday's run as a chance to practice your strategy - when the run gets tough what will you do? Where will your head take you? 
  • Mind Strategy: Remember to practice your mind strategies in the run as well. By now you will know the bad habits that creep in as your body fatigues, learn to identify them early and practice using the question: 'What can I still control to make sure I get to the finish line as fast as possible'. How will you fight the battle in your head that is telling you to stop and walk? The mind can be trained too, make the most of this session to work on it. 

The long run is a great opportunity to learn some valuable lessons before the big day. Treat it seriously and you will have a much higher chance of being successful on race day. 


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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