Week 3 Newsletter
Settle in and create the routine
We are just about into Week 3 of the programme, you have found your feet, you are getting used to the track sessions and are finding your way with the Pace Session.
By now you will be finding your flow within the programme so it's a good time to remind yourself that we need to look after ourselves post training with good stretching, hydration and nutrition. All this stuff helps you perform at a higher level.
The other thing we want to stress is how important consistency is with this programme. It progresses each week and consistency is something that we can control - try your best to tick each session off, you will thank yourself on race day!
Race Day Nutrition
This week, we will be sending you an email about Race Day Nutrition. In this email we have a video interview with Ien Hellemans, one of New Zealand's top sports nutritionists.
Ien talks about the importance of nutrition both pre race, during your race and post race and how it can massively improve your performance.
We send this information to you at this stage in the RaceTeam programme so you can prepare and start practicing your nutrition in your long runs coming up from Week 5 so come race day, you will have a nutrition plan in place that has been practiced and you know what works for your tummy.
Week 3 Sessions
Tuesday 26 September, 5.40pm
Meeting Point: Netball Courts, South Hagley Park
Thursday 28 September, 5.40pm
Meeting Point: Deans Ave side of South Hagley Park
Session Description: 110mins
This is a timed run, everyone is turning at 60mins. Please don't run to distance.
Always run on the “city” side of the road not the hill side, you may need to change sides during this run as the road winds around so please take extreme care before you move across.
Watch out for cyclists and others using this road. Please don't run in the middle of the road and try and stay single file.
Watch out for uneven surfaces on this course.
Your safety is your own responsibility out there.
Run down Victoria Park Road to where the road forks off to Harry Ell Track (at the half way point of Harry Ell).
Via left and join onto Harry Ell Track.
Follow the Harry Ell Track to the top and turn left following Summit Road to your turnaround time.
Continue along Summit Road until 60mins
This is an out and back run, turn around return back to the start/finish point.
Saturday's Course Map
Click on image to enlarge
This week's quick tip:
'Two keys to help reduce the risk of injury - body care work and stretch".
Fuelling our bodies after long runs
In this week’s education we are covering what nutrition you should be putting into your bodies after the longer runs. This is an important part of your training as what you do post run will have an effect on how your body will recover and it’s performance over the following days.
You want to refuel fast after a long run. Your body is very receptive to absorbing carbohydrates back into the muscles within 30mins of a long run. We also want to get some protein in as this assists with muscle repair.
How much carbohydrate should you put into your bodies?
Ideally you want to get just a little bit less than your body weight in grams. For example: If you weigh 80kg you would aim to get around 75 grams of carbohydrate in: (1 medium sized banana = 25g of carbohydrates, 1 cup of rice = 60g of carbohydrate).
Protein helps with the muscle repair process. There are some carb/protein drinks on the market that would be a good one-stop answer for the post run nutrition - or a banana smoothie.
Within an hour of eating your post run snack you want eat a full meal. Aim for 4:1 carb-to-protein ratio here. Now you want the carbs to be complex carbs like rice, starchy vegetables (like potatoes). Mix this up with some lean meat and veges and you’ll be well on the way to being ready for your next session.
And don't forget to re-hydrate with water!
There’s a lot more to running a half marathon than just pounding the pavement. Become great at planning nutrition around your key sessions so that you can refuel and start the repair process as soon as possible. This will increase the chance that you’re body will be in it’s best condition for your next run.
Race Day Nutrition
This week, we will be sending you an email with a video around race nutrition so keep an eye out in your Inbox!
Yoga as recovery
We all know that we need to stretch and keep our body flexible when we run to avoid injury, this is a great yoga sequence designed specifically for runners targeting hips, hamstrings and glutes - often tight and troublesome areas for runners.
It's really important that you get to the physio asap if you have soreness that you feel is serious. Talk to us if you need a recommendation.
It is early days in the programme - we have a wee way to go, so listen to your body!
Clare has give us a great recommendation for socks that guarantee no blisters!
Wrightsock are the biz when it comes to socks to look after your feet and ensure no blisters interrupt your training - blisters can be very nasty! And the best news is - it is a New-Zealand based, owned and operated company ;o)
Check out their website for more info: Click here