Week 10 Newsletter
Wanaka Half Marathon 2020
It's Race Week!
Next Saturday you are going to line up at the start line of the Southern Lakes Wanaka Half Marathon. Try to approach it with a little bit of nervousness, excitement and be proud of where you are at right now. We are very very proud of you.
We know a few of you are feeling tired right now, remember that this week is about taking it nice and easy but sticking to the plan.
The hard work is done, now it's all about about getting your body ready for this challenge both physically and mentally.
This week's Facebook question
Each week we have a Facebook question that we put to all our our teams, it is a great way to share experiences and tips ;o)
Week 10 Sessions
Monday 30 March, 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
See your programme for details on this session
Saturday 4 April, 7.30am
Map of Run: Click here
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety.
Run down the pathway in the middle of the park towards the netball courts.
At the end of the pathway turn left and run towards the hospital.
Continue around the perimeter of South Hagley Park until your turnaround.
KM Markers out: 3km & 4km. Run to your half way marker then turn around and reverse the course back to the start.
Beginner: Jog 3km, walk 5mins x 2
When you get to the 3km marker, walk 2.5mins then turnaround, walk 2.5mins then jog the last 3 km. There is no intensity running to your session, the jog is easy running - gossip pace ;o)
No intensity to your session, easy running building up conditioning.
Return: 8km with pace work (refer to your programme)
You have pace work in your session, be wise with this intensity section (80% = uncomfortable running) and be responsible to this set.
Saturday's Course: Click on image to enlarge
This weeks quick tip:
'Stick to your programme and enjoy the taper..it will pay off on race day.'
- Sam Burgess
With race day so close now is the time to think about what you need to plan during race week. Even for those of you who have done this before, it is good to review the below as a reminder.
Beginning half of next week:
It’s all about rest and quality fuelling during the first half of next week. Aim to have early nights and eat lots of fresh foods.
Try to avoid unnecessary stress. It’s all about keeping the good energy in.
Just do what’s on the programme and no more. We know this can be hard so if you are tempted to do more remind yourself that it will be detrimental to your race day performance.
Two days before the race:
Now you start your nutrition plan. Go over your notes from the nutrition seminar and have everything in place and make it happen.
Pack your bag for the race including warm gear, nutrition, hydration.
*Make sure you are prepared for wet weather just in case, it can be freezing on this course so have warm layers for pre, during and post race.
Have a good stretch and early nights.
The day before the race:
Focus on your nutrition plan and good rest.
Check out the course map on the race website - become familiar with the course so you know what to expect.
Sit down and think about your race. You may want to plan your splits and go over any other important information about your race.
The aim of next week is to get yourself both physically and mentally ready to be your best at the start line on race morning. By incorporating this plan you are increasing the chances of having a day that you can be proud of and can remember forever.
Don't go changing! Resist making any changes to your nutrition plan or race plan at this late stage. Stick with what you have practiced and know what works for you. Any last minute changes may bring on some unwanted surprises!
Be familiar with the race information
Make sure you know the deal with registration pack pick up, parking, bag drop and race rules. It’s your job to become familiar with all this stuff so you are as prepared as you can be for race day:
We will send you a Race Day Newsletter the Thursday before race day so keep an eye out for that.
Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!