Week 6 Newsletter

Half Way!

Keep up your consistency

We have to say that we are impressed with how you are handling the Track and Pace sessions, they are tough and have been designed to push you both physically and mentally - you really are all doing well in these sessions.

We are just about to hit half way in the programme. Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

Programme Notes:

This week we have another early start on Monday (for the morning crew) and a 7.00am start on Saturday for everyone for your Race Day Practice session.  Please check out the session details below so you turn up at the right time!

Week 6 Sessions

MORNING GROUP

  • Monday 18 October, 6.00am *early start*
    Meeting on Deans Ave side of Sth Hagley Park (there are toilet facilities at this location)

    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 20 October, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session

EVENING GROUP

  • Tuesday 19 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 21 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS

Race Day Practice Session
We want you to treat this Saturday like it's race day with regards to preparation and the session itself, we want to leave as little to chance as possible on race day, so this is a great opportunity to practice this stuff.

 

Here's a quick video from Coach Bevan giving you an overview of how to approach this session and why it's important: 

 

 

 

 

 

 

 

 


 

 

 

 

 



Course Description: 
This is a 7km lap course. You do your out and back section first:
17.5km: Out and back to 1.75km marker then 2 laps

20km: Out and back to 3km marker then 2 laps

23km: Out and back to 1km marker then 3 laps

The Lap: 

  1. Run down Fifield Tce following the river (on your left) to Ensors Road - DO NOT CROSS OVER. Follow our cones that will cross you over onto the other side of the river and onto Riverlaw Terrace. You will now be on the opposite side of the river running back towards Hansen Park.

  2. At Armstrong Ave, turn right and run up to Centaurus Road. Turn left.

  3. Follow Centaurus Road all the way to Port Hills Road - there is a hill section within this part of the course.

  4. At Port Hills Road, turn left and continue along until Grange St, turn left.

  5. Run up Grange St until Aynsley Tce. Turn right.

  6. Follow our cones that will cross you over a bridge and into Louisson Place - Turn LEFT and follow the pathway back into Hansen Park and to the Start/Finish point.

  7. This is 1 x lap = 7km.


Water Station: There will be 1 x water station on this course at the start/finish point. Water and cups will be provided, please carry any nutrition you need with you. 

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Keep coming to the sessions even if you need to take it easy because you have had a busy day and are tired'
- Ange Soper

Education

Reflection, Reset and Rest

Reflection and Reset
 

First of all, make sure you spend a bit of time this week reflecting on what you  have achieved so far. You have experienced some tough challenges over the last 5 weeks and everyone in the crew has shown amazing character.
 

We are often so busy looking towards the next session and next challenge we often forget to take a minute to reflect and congratulate ourselves on our work so far..so make sure you do this before you reset and look towards the second half of the programme. Keep up the good work. 
 

Rest

In last week's newsletter we talked about good recovery strategies around nutrition and body - we want to now remind you about using good rest strategies. You are half way through the programme and your bodies have been working hard. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips:

  • Don't play with your phone once in bed

  • Try to limit bright lights/devices with backlit surfaces when you are in bed

  • Have a calming hot drink before you hit the sack

  • Limit caffeine after a certain time of day if you know that can keep you awake

  • Sneak in a 15-20min nap over the weekend if you can

  • Have a relaxing bath if you are feeling anxious or have muscle soreness

  • Ask your partner or shout yourself a massage to help you relax..you deserve it!
     

All of these little things can help your body recover as the programme progresses from here. 

Inspiration

Mind Games for the Long Runs

We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher.