Mountains in Fog

Week 8 Newsletter

Focus

5km Time Trial #2

You have 3 weeks of RaceTeam Epic to go. Time to focus on these last 3 weeks and your consistency with your training. 
 

The Epic Half Marathon is a tough challenge both physically and mentally, you have prepared well so far - but every single session counts from here on until race day. Let's finish this off strong and stay focussed, stick to the plan and enjoy this last part of your Epic journey. 
 

This Wednesday you have your second 5km time trial.

An Epic Celebration

After your Epic Half Marathon we would love to catch up with you all to celebrate your 10 week journey with RaceTeam Epic. We have reserved the upstairs bar at the Carlton Bar and Eatery:

Date: Saturday 29 August
Time: 5.30pm -7.00pm

Venue: Upstairs Bar, The Carlton Bar and Eatery
Please RSVP by Thursday 27 Augu
st

Week 8 Sessions

  • Monday 10 August, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    HIIT/Track Session

  • Wednesday 12 August 6.00am
    Meeting Point: Outside Zeroes Cafe, 81 Cashmere Road
    5km Hill Time Trial
    Course Map: Click here

    Same course as Week 4. You will do a short, flat out and back
    warm up before you start. It is an out and back course,
    run to 2.5km marker, turnaround and reverse the course.

     

Epic Wedesday 5km HILL TT Course.png

5km Time Trial Course Map
Click image to view

  • Saturday 15 August, 7.30am
    Meeting Point: Summit Road - at the top of Mt Pleasant Road. Click here
    (No toilets at this meeting point)


    There is limited parking at this location. We recommend you car pool with each other from the bottom of the hill if you can, you could park at Barnett Park (toilet facilities available here). Use our Facebook page to connect with each other. 

    Course Map: Click here
    Warm Gear! It can be very cold up on Summit Road so please have warm gear/layers with you. 

     

Course Description
 

  1. This is a 90min out and back run and is done on a section of  the Epic race course. The aim in this run is to increase your speed to your 10km race pace for 30mins at the half way point.

  2. We start at the very top of Mt Pleasant Road and turn right onto Summit Road. Follow Summit Road all the way along towards Rapaki Track. 

  3. Continue along Summit Road all the way until your turnaround time. 

  4. Turnaround time: 45mins

  5. Parts of this road are closed to cars but please watch out for cyclists. Some of the surfaces are uneven. and please run on the RIGHT SIDE of the road on the way out and the LEFT SIDE of the road on the way back (ie: same side in each direction).

Course Map:
Click on image to enlarge

This weeks quick tip: 

''Recovery is so important at this stage of the programme. Listen to your bodies and get any niggles checked out asap".

- Kylie

Education

Tips for the Long Run

Like we were saying at the top of this newsletter, this is an important time to stay focused in the programme. We thought we would share some tips on how to do this.  
 

  • Remind yourself of what you have done well to this point. Reflect back on last 7 weeks and identify what you have done well. Look for the positives and allow yourself to own them. 
     

  • Identify the challenges your see in front of you. It may be a busy time at work, cold mornings, or you are feeling tired. Have a good look towards the next 3 weeks and dig deep to find the challenges that could make you less focused and then...
     

  • Plan for these challenges. Once you have identified the challenges put strategies in place for you to overcome them. An example would be that if you are busy you could ask someone to support you to take some of the load off. By pre-planning what you will do to overcome your challenges there's a much higher chance that you will be successful. 
     

  • Think about how you will feel when you have finished the session you may be struggling to get to. If you find you have a day where you are struggling to turn up remind yourself of how you will feel when you get to the end of the session. This may give you the kick you need to get up and do it. 
     

  • Go to what you know about yourself. This is probably the most important tip. Think back to when you were focused in the past, what were the things that you did at those times that helped you be successful? Implement them now as you know they work. 
     

If you stay focused in the next 3 weeks running up those hills on race day will seem easier. We won't say easy, just easier than they would be if you lose focus. This is what being a great athlete is all about.  

Epic Half Marathon Course 2020

Here is the Epic Half Marathon Course 2020. You will be sent all the details for race day as Week 10 gets closer. For now - here is the course:

Course Map:  Click here 


By the end of the 10 week Epic programme you will have done the entire course in sections, on race day you just need to put it all together ;o)

Epic 2020 water stations and toilets.png

Click on image above to enlarge

Winter Snow

Other News

  • We have 3 weeks to go - every single session counts!
     

  • Body care work is important in these last few weeks. Massage, rest, heat packs for sore bits - looking after yourselves and listening to your body is key to getting to the end of Epic in the best possible way - you are stronger both physically and mentally so focus on these last 3 weeks and let's do this! 

What's next after Epic?


RaceTeam Queenstown!
Our next RaceTeam starts 14 September and we are training for the Queenstown Half Marathon on Saturday 21 November. This is the last RaceTeam for 2020. 
 

Registrations for RaceTeam Queenstown are open now:


Extra Mile Runners Members:
This programme is included in your membership, registrations are open now:

(Please register before the start of the programme and just double check that your membership is valid for the duration of the programme).