Mountains in Fog

Week 7 Newsletter

The Long Run

Big sessions coming up

We have our longest run in Week 7, this is a great opportunity for you to practice every thing that you are going to do on final run day.  In this week's education we are going to give you some tips on how to be successful. 
 

One of the most important things to consider over the next weeks of training is making sure you look after you body after the long run. After your long run your body will be extremely tired so it is at this time you want to do everything possible to help it recover. This will include good nutrition, a long stretch, a massage if you can get one sorted, and an afternoon nap will help as well. It's all about looking after yourself and aiding your recovery as best as possible.

Facebook Question of the Week

Week 7 Sessions

  • Monday 3 August, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    HIIT/Track Session

  • Saturday 8 August, 7.00am (early start time)
    Meeting Point: Cashmere Playground (playground down from Zeroes). Click here
    Course Map: Click here

     

Course Description
 

  1. This run is an out and back run based on time - 135mins

  2. You will head up Hackthorne Road to The Cup Cafe. Cross over carefully onto Dyers Pass Road (please refer to maps below). 

  3. Run up Dyers Pass Road to our cones where we will cross you over onto Harry Ell Track.

  4. Run all the way to the top of the track. Once at the top of Harry Ell track, turn left and run along Summit Rd. 

  5. If you get to Rapaki Track - don't run down Rapaki, continue along Summit Road until your turn-around time.

  6. The second half of the run will be mostly downhill spend around an extra 7-9mins on the way out.


Water Station: There will be a water station on Summit Road at approx 6.5km into your run (see course map below). Water will be provided at this station, please carry any nutrition with you. 

Course Map:
Click on image to enlarge

Dyers Pass/Hackthorne Rd Intersection Map
Click on image to enlarge

This weeks quick tip: 

''Remember to keep working on the downhill sections, protect your body by engaging your muscles and maintaining control".

- Simone

Education

Tips for the Long Run

To make the most of your longest run you want to prepare well so you can use it as a practice day. Here are some key things to do in your preparation, during and after next Saturday's run.
 

Nutrition: After watching the Nutrition Seminar video you should have a plan in place around what you are going to do in the lead up to and during race day. You want to practice everything on this plan for this long run. 
 

Pacing: Because this is a hill run, using time as your way to pace may not work. For this reason it's a good idea to use perceived exertion, this is where you are using your breathing, heart rate, and feeling of intensity to control your work effort. It's even more important because you are on a hill, that you take this easy in the first half. Listen to your bodies feedback and stay controlled. 
 

Mind Strategy: Remember to practice your mind strategies in the run as well. By now you will know the bad habits that creep in as your body fatigues, learn to identify them early and practice using the question: 'What can I still control to make sure I get to the finish line".
 

The long run is a great opportunity to learn some valuable lessons before the big day. Treat it seriously and you will have a much higher chance of being successful on our Epic final run day. 


Recovery: Ice baths, nutrition, gentle stretching, massage are all key recovery strategies you need to out in place after your longest run. Plan ahead to make these happen. Your body needs to recover - and get ready for your next session. 

Winter Snow

Other News

  • We have a Post Epic Party planned for the the evening after your race..all the details will be in next week's newsletter. 
     

  • Look after your bodies -    you are working hard! Get a massage and recover well as we head into the longest run and the next few remaining weeks.  
     

  • Four Paws Marathon 2020
    The second edition of the 4 Paws Marathon is on Sunday the 20th of September at Bottle Lake Forest. With the choice of 2.4km (children), 5km, 10km, 15km, half marathon, and marathon distances, the 4 Paws is designed to cater for all levels of fitness.

    The focus of the event is on participation rather than winning and the event also hopes to promote ‘exercise as medicine’. This is a unique event as dogs are welcome to participate. However, participation without a dog is also welcome.

    The team at Four Paws Marathon would love for Extra Mile Runners to participate and have offered our team a 10% discount if you register before 5 August. 

    Use the code EXTRAMILE when you register to receive 10% discount off your entry fee:
     

Inspiration

This is a cool clip of some guys running up Glenfinnan in Scotland. It's a pretty hill!