Week 7 Newsletter

The Home Stretch

2 weeks to go!

This Saturday (Week 6), everyone is doing 8km and is a challenging run. Our Beginners will be doing their longest run and our Intermediate and Advanced runners are going for speed.
 

Intermediate and Advanced crew -  use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself. 
 

You guys rock! You are so close ;-)

Week 7 Sessions

MORNING GROUP

  • Monday 16 August, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 18 August, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 17 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 19 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

  • Saturday 21 August, 7.30am
    Meeting Point: Barnett Park, Redcliffs
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.


Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety. 
 

  • From Barnett Park run along Main Road to McCormacks Bay Road. Turn left.

  • Run around McCormacks Bay Road to Main Road, Turn left.

  • Follow Main Road (towards Ferrymead), use the pedestrian lights that will cross you over onto the Coastal Pathway heading back towards Sumner.

  • Continue along the Coastal Pathway to your turnaround point.

  • KM Markers out: 4km, 4.5km, 6km, 7km

  • Out and back course - turn around at your half way point and reverse the course

 

9km runners: Out and back to 4.5km marker
12km runners: Out and back to 6km marker

14km runners: Out and back to 7km marker

Saturday's Course: Click on image to enlarge

IMG_5355.jpeg

Register Now for Club10k


Club10k Starts:
Week beginning 30 August

Earlybird rates are available until:
11.59pm, Monday 23 August
(Registrations close 5pm, Sunday 29 August)

Do you have a 6mth or 12mth membership?

Want to find out more about
Extra Mile Runners Memberships?

Register Now for RaceTeam


RaceTeam Queenstown Starts:

Week beginning 13 September

Earlybird rates are available until:
11.59pm, Monday 6 September
(Registrations close 5pm, Sunday 12 September)

Do you have a 6mth or 12mth membership?

There are 2 weeks in between the end of your current Club10k programme and RaceTeam starting.

If you have an Extra Mile Runners 6mth or 12mth Membership, you can book into any sessions on the timetable during this time. 

If you aren't an Extra Mile Runners member, you can buy single Drop In Sessions during this time to keep running with the team before RaceTeam begins. 

Education

How to run your 8km (Week 6 Saturday run)

This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.
 

The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.
 

The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time. 
 

The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!
 

Have a think about your approach for this Saturday before the run and then run smart. 
 

This weeks quick tip: 

'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances

Inspiration

Here's a cool short film about running. It's deep, but that's where running takes us ;-)

Other News

  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests.
     

  • Remember to stay focused and keep turning up ;-).