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RaceTeam - Week 9

 

WEEK 9 Newsletter

We are getting close!

Throughout the years of RaceTeam we have found that once people have finished their longest run, many think the hard work is done and they lose focus.

It's important to remember that you still need to stay focused and to keep ticking those sessions off, while the KM load is decreasing it doesn't mean that the last 2 weeks are less important for your race.

RaceTeam Wanaka 2016

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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:


PRE RACE JITTERS

As runners we are pretty strong mentally; we run in the rain, we get up in the dark to train and at the end of the day when we are tired we still get our sessions done.

Prior to a race our brain can start to play tricks on us and we may start to feel very nervous and doubt can creep in. 

So what is this all about and how can we cope with pre-race jitters and anxiety?

Michelle sent through this very interesting article on the obstacles that we face leading into a race (and also post race) and techniques we can use to help get through these as best we can. 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 27 May, 7.30am
    Meeting Point: Opposite Zeroes Cafe: Click here
    Map of Run: Click here 
    (Note this map is for all our groups, you will be doing a portion of it).

    Course Description:
  • All roads are open, please be responsible for your own safety. 
     
  • Run along pathway towards Princess Margaret Hospital. At Ferniehurst St, turn right then first right into Ashgrove Tce. 
  • Follow the river all the way to Barrington St - cross over carefully and continue along the river to Colombo St. Cross over carefully. Follow the river, you are now on Waimea Terrace. 
  • Continue along Waimea Tce until you get to the bridge opp. Bowenvale Ave. Cross over this bridge and then turn right into Centaurus Rd. 
  • Run up Centaurus Road to your first right - Sloan Terrace. Turn right and run along Sloan Terrace. 
  • Follow the river all the way back around to Colombo Street - cross over carefully where indicated by our cones - follow our cones which will lead you to Ernlea Terrace. 
  • Run down Ernlea Terrace to the Ernlea Clark Reserve and run through the reserve (following the pathway beside the river). 
  • For those running 14km, the 7km marker will be just before you get to Barrington Street.
  • Turnaround at your half way marker and reverse the course back to the start. 

Course Map: Click on image to enlarge


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THE TAPER

The hardest part of this stage in the programme is the mental challenge of doing less training in your tapering period.

We thought we would share with you some words from one of the world's most legendary endurance athletes, 6 times Ironman World Champ Mark Allen: 

'By race day you should be so bored with sitting around that you are bursting at the seams to get out there and be with the other people racing!

The final touches to any training programme come during the taper. This is the period leading up to a key race when you allow your body to absorb all of the hard work you did during your base building and your speed phases. Doing the right kind of taper is an art unto itself.

A taper is tricky because of what is happening internally when our bodies try to recover. When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. It is like working on the engine of your car. You cannot have the engine running at the same time that you are giving it an overhaul. You have to shut the engine off.

The same is true for our bodies. You have to shut the "engine" off for it to recover and charge up in the way that it needs to be ready for the big race. And when you do this, you will probably feel like you are out of energy, sluggish, and getting out of shape. THIS IS NORMAL.

Give yourself the luxury of this less-than-stellar feeling. It is just a signal that your body is repairing itself and getting ready for a big effort in a few weeks. We do this naturally each night when we sleep. We get a mini-taper. You sleep and you recover. You are not working out when you are sleeping.

But during the taper, a lot of the recovery is going to happen in the day when you are used to working out. This will require a readjustment of mindset. Allow yourself to feel lousy, out of energy, and sluggish. This is what a taper is for. Resist the temptation to go out and test your fitness just to make sure you are not losing it. As best as you can stick to the planned reduction in volume and overall intensity. This is the toughest part of a taper - the rest.'


The Marathon Des Sables is a race that covers 250km over 7 days split into 6 amazing stages. If you are looking to do something crazy this is the race for you ;-) 


  • Don't forget to RSVP to the Post Race Function.  All the details are at the top of this newsletter.
     
  • Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!
  • Extra Mile Runners T-shirt
    If you would like to buy one to wear on race day, they are $39.95 including postage, click here for the options ;o)


RaceTeam Epic 2017!

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


'Stick to your programme and enjoy the taper..it will pay off on race day.'-  Sam Burgess

 
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