Week 9 Newsletter
Final 2 Weeks
Just about there
Everyone seemed to be on a high after last weekend's long run. Think back to the beginning of the programme where a lot of you were worried about the first hill repeat session! You have all come such a long way, it is awesome to watch you guys grow with your running.
In next Saturday's run we are facing Soleares Ave, this is a good chance to work on the mental challenge of the hill you will face at around the 17km point of the Epic Half Marathon.
Join us for a post-race catch up at The Emerald Room, Dux Central. It’s a good chance to catch up with your Extra Mile Runners team and tell your stories from your experience. Join us for a drink before you head out for dinner and ongoing celebrations!
Date: Saturday 28 August 2021
Venue: The Emerald Room, Dux Central
Location: Click here
Time: 4.00pm- 6.00pm
No need to RSVP
Week 9 Sessions
Monday 16 August, 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Final HIIT/Track Session!
Wednesday 18 August 6.00am
Meeting Point: Outside Zeroes Cafe, 81 Cashmere Road
Final Hill Repeat Session!
This is a 60min run which includes Soleares Ave - the steepest part of the Epic Half Marathon.
From Barnett Park run along Main Road to the pedestrian crossing outside New World supermarket. Cross over using the pedestrian lights. Continue up Main Road to McCormacks Bay Road, turn left.
Run around McCormacks Bay Road to Soleares Ave. We will cross you over here so you are running up Soleares Ave on the right hand side footpath.
Run up Soleares Ave to the top. At the top, turnaround and run down Solereas Ave to the bottom.
*This is very steep so please take care and look after your bodies on the downhill*.
We want you to experience this before race day, but just take it easy.
At the bottom of Soleares Ave, turn right and reverse the course back towards Barnett Park.
This is a timed run, you are running for 60 mins. If you still have time on your watches once you are at the New World Supermarket (corner of Augusta St) - turnaround and head back towards McCormacks Bay on the same course as your first leg. Continue around until Main Road. Turn left and run up to the pedestrian crossing at Bridle Path Road. Cross over using the pedestrian crossing onto the Coastal Pathway and head towards Sumner for balance of time remaining. *See Map 2 below*
Main Course Map:
Click on image to enlarge
Map 2: If you have time left on your watch after Main Course
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".
Rollin, Rollin, Rollin
One of the best tools for looking after your running body is a foam roller. They can be nasty but they are a big help when recovering from a tough run. Over the next couple of weeks it would be good to get a few foam roller sessions in as a way to prepare you for race day.
Here's a good Runners World Foam Roller video series - click here
Get your roller out, put the video on and away you go (you can get these from SportsMed).
This is a cool clip of an epic run up the Table Mountain in Cape Town.
What's next after Epic?
Our next RaceTeam starts 13 September and we are training for the Queenstown Half Marathon on Saturday 20 November. This is the last RaceTeam for 2021.
Registrations for RaceTeam Queenstown are open now:
Extra Mile Runners 6mth and 12mth 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).
Stick to the plan team! You have come so far in this programme, stay consistent as we head into the final 2 weeks.
There will be 5 x start times for the Epic Half Marathon on Saturday 28 August, we will put you in the start time groups based on your Week 8 5km hill time trial time. The start times for the Epic Half Marathon are: 6.00am, 6.20am, 6.40am, 7.00am, 7.10am.
We will send you the start list during Week 9.