Week 4 Newsletter
We are well underway
10km race before hitting long runs
Week 4 includes a 10km race - time to test the intensity and fitness before we hit the long runs in your programme.
Have a look at your programme for this week as your Pace session is different and we change the Track session.
You are doing well, focus on one session at a time and embrace this experience. Remember - every session counts and time will fly by, before you know it you will be at the start line of your race.
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 4 Sessions
MORNING GROUP
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Monday 17 February, 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Easy 40min run
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Wednesday 19 February 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Track Session
EVENING GROUP
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Tuesday 18 February, 5.40pm
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Track Session
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Thursday 20 February 5.40pm
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
Easy 40min run
BOTH GROUPS
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Saturday 22 February, 7.30am
Meeting Point: Beckenham Park, Eastern Terrace
Map of Run: Click here
Course Description
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.
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Starting at Beckenham Park, run along Eastern Terrace following the river.
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Take care crossing over Malcolm Ave as this can get busy.
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Follow the river to Colombo St. Follow our cones that will lead you to the opposite side of rite river running back in the opposite direction.
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Continue along the river, you will come out onto Centaurus Road. Turn left.
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Follow Centaurus Road all the way - you will meet up with the river again.
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The 5km marker will be along the pathway.
Saturday's Course: Click on image to enlarge
This weeks quick tip:
'Replace shoes at the first signs of wear. Get good padded socks for running. Vasaline up your feet to harden up your feet to stop getting blisters. Look after your feet especially check for calluses that may build up due to the added strain, pounding, new running shoes' - Corinna
Inspiration
With your 10km race this weekend, we thought it was a good chance for you to see the world's best winning the 10km at the World Athletics Championships 2017. Mo Farrah, check out his technique!
A very exciting race ;o)
Education
Iron deficiency in runners
Iron deficiency in runners. This is more common than you think..particularly in female runners.
Have a read of this really interesting article, it outlines the symptoms and why it occurs frequently in runners.
Other News
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Track Sessions: Just a reminder to please pass on the outside if you are overtaking a slower runner. We all need to be considerate of each other - even if we are stuffed!
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Please make sure you "check in" at each session with the coach taking the RaceTeam roll call, and on Saturday's please sign in on the table - so we know who is out on the course.
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Keep up the good work team. You are working hard in the key sessions - you are building strength and we can see the progress.
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Remember the mantra - Consistency is Key.
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Be kind to yourselves, your bodies are being tested - look after it with massage, baths and stretching.