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Foggy Mountains

Week 10 Newsletter

It's Epic Week!

The countdown has begun

After your Week 9 Saturday run you will have done the last bit of hill running up until race day. We imagine that your bodies are tired and maybe a little bit sore after the last 9 weeks of training. Now it's about allowing your body to prepare for the race.
 

Keep to the programme, eat well, get plenty of sleep, and mentally prepare yourself for the big day. This will be a race to remember, make sure you get to the start line 100% prepared to be your best. 
 

Even though we are doing shorter runs on Monday and Wednesday this week, locations and times have not changed. Stick to the programme ;o)

Week 10 Sessions

  • Monday 4 September, 6.00am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    40mins easy run around Sth Hagley Park. Out and back run, turnaround time = 20mins

  • Wednesday 6 September, 6.00am
    Meeting Point: Outside Zeroes Cafe, 81 Cashmere Road
    30mins with 6 x surges* on the return leg. Turnaround time 15mins. 
    Map of Course: click here 
    *Surges: Quicken your pace for a short duration of time, it helps work the biomechanics of the running movement. Your breathing should increase for this, then pull it back, recover and get ready for your next surge.

  • Saturday 9 September: The 2023 Epic Half Marathon
    Meeting Point: McCormacks Bay Reserve, McCormacks Bay Road: Click here
    Course Map: Click here

    Start Times: 6.00am, 6.20am, 6.40am, 7.00am, 7.10am: View the Start List

    Please be at the Meeting Point at least 10-15mins beforehand to sign in and hear the briefing. You must be at the briefing for your group. 


    We want to try and get everyone finishing around the same time, so please start your race at the time we have allocated to you. 

     

Epic Half Marathon 2023

Information Pack & Start List

Please download this Information Pack for all the information about Race Day including safety, Course Description and other information you need for Saturday.
Also below is the Start List for race day. 

 

Post Epic Catch Up

After your Epic Half Marathon, we would love to catch up with you to celebrate your event.  

If you can pop in for a quick drink and a catch up, we would love to see you. 

 

Date: Saturday 9 September
Time: 5.00pm - 6.30pm
Venue: Upstairs Bar, Dux Central

 

No need to RSVP, come along if you can make it!
Partners welcome!

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This week's quick tip: 

''You have done the work, stick to the plan and enjoy the final week.
We are proud of you!"

Extra Mile Runners Coaching team

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