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RaceTeam - Week 8

 

WEEK 8 Newsletter

The training peak is nearly behind us

We are getting to the peak in our training and we imagine that 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, trust us - all the hard work you have done will pay off when you come to face your Half Marathon. 

It's only 3 weeks to go, stick to the programme!!


ASB Christchurch half marathon - post race function

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

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 (13km)
    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


education_header.jpg

With only weeks to go in the programme there are some big mistakes that we can make before race day.

Here are some key points to stay focused on that will help you have the best performance come the race.  

 You have done enough: The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race. Don’t try to add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.

Stay away from extra cross-training exercise: Because you are pulling away from running you may think that you can add some extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance. If you are wanting to get some exercise in - aim to do a stretch class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 

It’s time for great habits: When we are recovering the body we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients in when you eat. It’s also time to catch up on some well needed rest. Aim to get to bed earlier or allow yourself a longer sleep in a couple times a week. 

A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the roads. Remind yourself that your focus is on recovery and allowing your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.


Success can not come to be without facing adversity.


Extra Mile Runners Tshirt 

If you would like to buy an EMR T-shirt, 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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