Week 8 Newsletter

It's 10km Week!

Here we go..

It's crazy how fast time goes. At first the increase in distance was a concern for some of you but you quickly overcame this, then the intensity came.

As time has progressed - so have you and it has been awesome to watch. 

Soon, you get to enjoy the fruits of your labour, you get to take on your best 10k challenge. All we can say is bring it on!
 

You guys rock! You are so close ;-)

Week 8 Sessions

MORNING GROUP

  • Monday 27 June, 6.00am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 29 June, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 28 June, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Thursday 30 June, 5.40pm
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

BOTH GROUPS

  • Saturday 2 July, 7.30am - Final 10km Run
    Meeting Point: Hansen Park, Opawa
    Our Raceteam Epic team are also meeting at this location for their run, so check out the map below for parking options if the Hansen Park carpark is full.
    Final 10km Run Course: Click here


Course Description: 

  1. Stay on the pathway at all times, please run no more than 2 abreast

  2. Keep left and be mindful of others using the footpaths

  3. There are some uneven surfaces so please take care

  4. Your safety is your own responsibility

  • This is an out and back run - you run to the 5km marker, turn around and come back the same way. 

  • Run around Hansen Park in an anti-clockwise direction coming out onto Louisson Place. Follow our cones onto Ford Road.

  • Run up Ford Road to Fifield Tce. Turn right.

  • Run along Fifield Tce to Ensors Road. Follow our cones over the bridge and onto the other side of the river - you are now on Riverlaw Tce running back towards Hansen Park. 

  • Continue along the river to Armstrong Ave, turn right running up to Centaurus Road.

  • Cross over and run along Centaurus Road to Aynsley Tce.

  • Follow our BLUE markers onto Aynsley Tce and run up to Grange St, turn right.

  • The 5km marker will be on Grange St. 

  • There will be no coaches, it will be about you doing it by yourself. Bring it on!


Note: If you feel the run is going to take you longer than 1 hour 15mins we are going to start you off at 7am. Please only do this if you are going to take more than 1hour 15mins.

Parking:
Click on image to enlarge

Final 10km Course:
Click on image to enlarge

Gu25.png

What Next?

Next Teams start 4 July
Keep running with your team!

Start Date: Week beginning Monday 4 July
Earlybird available until: 11.59pm, Monday 27 June
Registrations close: 5.00pm, Sunday 3 July

Register Now:

Extra Mile Runners Members
(6mth and 12mth memberships)


Register Now:

Education

Reflection

With our 10k run happening next weekend it's time to think about everything that you have learnt over the last 8 weeks. While you have conditioned your body to run the distance you have also learnt a lot about how to be successful in the mind game when running.
 

In this week's education section we ask you five questions that will help put your mind in the right place for next weekend's run.  
 

  1. If you were to have had a great run where you achieved what you wanted to achieve, what would you be telling yourself that you had done well during the run?
     

  2. What are the areas that the coaches have told you to focus on when you are running and how can you remind yourself of these during the 10k run, especially when things are getting hard?
     

  3. Look back over the last 8 weeks, what did you do well when you had a great session and how can you bring that into the 10k run?
     

  4. To be successful on Saturday morning you need make sure you have perfect preparation. What are the things you need to plan to be totally prepared for both the physically and mental side of the run?
     

  5. Ask yourself: Why and I'm doing this and why do I enjoy it?
     

By spending some time thinking about these questions you will be preparing your mind to make good decisions before and during your run next weekend. Now all you need to remember is to smile when you cross the line ;-) 

Inspiration

This is what it's all about at Extra Mile Runners. A community of people brought together by one common goal - running - to improve our ourselves both physically and mentally with a few laughs along the way! Thank you for being part of our team. 

Other News

  • You are so close team..finish this off strong!
     

  • We will be taking lots of photos on the run day so bring your smile ;-)

This week's quick tip: 

'Make sure you get to bed early on Friday nights. You will suffer in the run if you don't' - Sue