Week 9 Newsletter
Final 2 Weeks
Just about there
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 your Week 9 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.
Week 9 Sessions
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Monday 28 August, 6.00am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Final HIIT/Track Session!
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Wednesday 30 August, 6.00am
Meeting Point: Outside Zeroes Cafe, 81 Cashmere Road
Final Hill Repeat Session!
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Saturday 2 September, 7.30am
Meeting Point: Barnett Park, Click here
There is plenty of parking at Barnett Park and toilet facilities.
Main Course Map: click here
Section 2 if you have time left: Click here
Course Description
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This is a 60min run which includes Soleares Ave - the steepest part of the Epic Half Marathon.
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From Barnett Park run along Main Road to the pedestrian crossing at Augusta Street. Cross over using the pedestrian lights. Continue up Main Road to McCormacks Bay Road, turn left.
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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.
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Run up Soleares Ave to the top. At the top, turnaround and run down Soleares 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.
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At the bottom of Soleares Ave, turn right and reverse the course back towards Barnett Park.
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This is a timed run, you are running for 60 mins. If you still have time on your watches once you are at the pedestrian lights at Augusta St, turnaround and head back towards McCormacks Bay.
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Continue around McCormacks Bay, following the directions into Basil Place. Run around Basil Place, coming back onto McCormacks Bay Road. Continue around to Main Road. Turn left and run up to the pedestrian crossing at Bridle Path Road.
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Cross over using the pedestrian crossing onto the Coastal Pathway and head towards Sumner for balance of time remaining. When the footpath diverts onto the road due to the Coast Pathway development, this is the furthest point on this course. Turnaround and reverse the course back to the finish.*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
Post Epic Catch Up
After your Epic Half Marathon, we would love to catch up with you to celebrate the last 10 weeks with your team. If you can pop in for a quick drink and a catch up, that would be great!
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!
What's next after Epic?
RaceTeam Queenstown!
Our next RaceTeam starts 11 September and we are training for the Queenstown Half Marathon on Saturday 18 November. This is the last RaceTeam for 2023.
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).
Education
Body Care
Here is a lovely gentle yoga sequence for runners that your body will thank you for - and even better, you can do it in the privacy of your own living room!
It's only 7 mins long too...so no excuses not to get this important bodycare work in.
Inspiration
This is a cool clip of an epic run up the Table Mountain in Cape Town.
Other News
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Stick to the plan team! You have come so far in this programme, stay consistent as we head into the final 2 weeks.