Week 8 Newsletter

Final Run Week!

It's time to be your best

It's crazy how fast time goes, the last 7 weeks has needed commitment, motivation and a desire to want to run and improve. As time has progressed so have you and we are sure you have learnt a lot about yourself over the last 7 weeks.

Soon, it's time to put all of that learning into play and take on your best 10k challenge.

All we can say is bring it on!

Post Final Run Coffee

After your 10km on Saturday we would love to catch up with you for a post run coffee and catch up. It's a good chance to have a proper catch up with the team and share in that "post run glow" over a lovely coffee or cuppa!

When: Saturday 19 December
Where: Coanes, 103 Oriental Parade
Time: After your final run and all the team is in, we will head on down!

Week 8 Sessions

  • Monday 14 December, 6.10am
    Meeting Point: Playground area Waitangi Park

    Map of Meeting Point: Waitangi Park

  • Wednesday 16 December, 6.10am
    Meeting Point: Playground area Waitangi Park

    Map of Meeting Point: Waitangi Park
     

  • Saturday 19 December, 7.30am FINAL 10km RUN!
    Meeting Point: Playground area in Waitangi Park, click here
    Map of 10km Run: Click here

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.

  • This is an out and back run, x 2 laps

  • From the start line, follow the pathway around Waitangi Park (see Start Map below).

  • Continue along Oriental Parade until the 2.5km marker.

  • Turnaround and reverse the course back to start/finish. REPEAT (2 laps)

    There will be no coaches with you on your final, run. This is about you doing it on your own and putting into practice everything you have learned over the 8 weeks with your team. 

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10km Course: Click on image to enlarge

Start Map: Click on image to enlarge

This week's quick tip: 

'When the runs got longer I would give myself time markers to tell myself I was doing well. For example during the 15min sets I would tell myself I was doing well every 5mins.' - Mary

Education

Tips for this week

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. 

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What Next?

Our next Club10k programme starts 18 January and will be our first team for 2021!

Earlybird closes 11.59pm, Monday 11 January
Registrations close 5pm, Sunday 17 January

 

We would love to see you back in the New Year and start 2021 in a way this is good for you ;o)

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 ;-)