Week 5 Newsletter
Heading Towards Half Way
10km Hill Race
Your Week 5 Saturday session is a 10km hill race and it will challenge you. It is a 3 lap course with some steep parts in it. Be strategic on each lap, and think technique when the going gets tough.
You are doing so well - keep it up, every single session is taking you once step closer to Epic race day.
Week 5 Sessions
Monday 31 July, 6.00am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Wednesday 2 August, 6.00am
Meeting Point: Outside Zeroes Cafe, 81 Cashmere Road
From this week onwards you have a sprint section within each hill repeat. This will be marked out with cones for you. Refer to your programme.
Saturday 5 August, 7.30am
Meeting Point: Cashmere Village Green, cnr MacMillan Ave and Dyers Pass Road
(There are no toilets at this meeting point)
Course Map: Click here
Course Description: 10km Race
This is a 3 lap course with an 'out and back' to a 500m marker to begin.
We will start on the other side of MacMillan Ave outside the church.
Run down Dyers Pass Road to the 500m marker. Turnaround and come back.
Cross over Macmillan Ave carefully and start your 3 lap course...
Run up to Dyers Pass Road and continue up to the shops.
At the shops, turn right down Hackthorne Road. At the bottom of the hill turn right.
Take the FIRST right into Valley Road and stay on the footpath all the way to our small cones that will lead you up the stairs coming out onto MacMillan Ave.
At the top of the stairs, turn left and stay on the footpath.
Run along MacMillan Ave to the church, cross over here back to the meeting point.
That is 1 x lap. Repeat x 3. The finish line is up the laneway - there will be 2 cones marking the finish.
We will do a 5min warm up first along MacMillan Ave, 2.5mins out and back.
Out and back to
500m marker to begin
Click on image to enlarge
3km Lap Course (3 x laps)
Click on image to enlarge
This week's quick tip:
''Strategic running is key for a good performance in a hill race. Work on both the uphill and downhill - remember, downhill is free speed!"
How to breathe whilst running
If we can breathe more efficiently, it cannot only make the whole experience of running more pleasant, but also improve our performance. Even for those that rarely think about their breathing, there is a chance they could do it more effectively.
Your muscles need oxygen to keep moving, your mouth allows you to take in more oxygen than your nose, per breath. But as the intensity increases it’s obviously not a great idea to deprive your body of oxygen, instead you should allow the maximum oxygen uptake - through the mouth. Check out this video for some great tips:
For the Saturday 10km hill race, you may want to wear a headlamp as the first part of the run will be dark.
You may find that your body is getting tired at this stage in the programme. Remember that you need to be good with stretching and you may even want to get a massage. This will help to keep your body strong over the last few weeks of the programme.
Lactate burn! Check this out - the steepest race in Europe.