Week 7 Newsletter

Longest Run

Stay Focussed

We are heading into the chunky part of the programme with your longest run coming up so at this stage of your RaceTeam journey recovery is so important as is consistency. 
 

Stick to the programme, once your longest run is completed you haven't finished. If you want to be at the best of your ability come the half marathon - be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning.

We give you some tips below for success so you can prepare as best you can for this run. We are getting so close...

Week 7 Sessions

MORNING GROUP

  • Monday 25 October, 6.00am *early start*
    Labour Day - session on as normal
    Meeting on Deans Ave side of Sth Hagley Park (there are toilet facilities at this location)

    Map of Meeting Point: Click here
    Pace Session

EVENING GROUP

  • Tuesday 26 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 28 October,  5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS

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. 

 

  1. Cross over McCormacks Bay Road safely and run around McCormacks Bay Road to Main Road. Turn left. 

  2. Cross over Mt Pleasant Road safely and continue along the path towards Ferrymead. 

  3. At the pedestrian lights at Bridle Path Road/Main Road intersection. Use the lights to cross over onto the Coastal Pathway.

  4. Once on the Coastal Pathway, follow this all the way out towards Sumner. You are beside the water the whole way. 

  5. At Sumner, run towards Cave Rocks and hen along the Esplanade to the end. Turn Right into Heberden Ave.

  6. Continue along to Nayland Street. The 9km marker will be on Nayland St. 

  7. KM markers out: 1km, 2.5km, 4km, 9km

20km: Out and back to 9km marker (18km) then out and back to 1km marker
23km: Out and back to 9km marker (18km) then out and back to 2.5km marker
26km: Out and back to 9km marker (18km) then out and back to 4km marker

Main Course Map:
Click on image to enlarge

Water Station:

There will be 1 x water station on this course. See map above for the location. 
Water will be provided at this station, please carry any nutrition you need with you.

This week's 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

Race Planning

Like your Week 6 Saturday session, to make the most of your longest run you want to have prepared well so you can use it as another practice day. 

Go over what worked well last week, what may need to change and implement for this longest run session. 

Some reminders on what to be thinking about:

 

  • Nutrition: After the Nutrition video you should have a plan in place around what you are going to do in the lead up to and during race day. You want to practice everything that you will do in the lead up to and on race day.
     

  • Pacing: Before you start the run read over your race day plan. Use this Saturday's run as a chance to practice your strategy - when the run gets tough what will you do? Where will your head take you?
     

  • Mind Strategy: Remember to practice your mind strategies in the run as well. By now you will know the bad habits that creep in as your body fatigues, learn to identify them early and practice using the question: 'What can I still control to make sure I get to the finish line as fast as possible'. How will you fight the battle in your head that is telling you to stop and walk? The mind can be trained too, make the most of this session to work on it.
     

The long run is a great opportunity to learn some valuable lessons before the big day. Treat it seriously and you will have a much higher chance of being successful on race day. 

Inspiration

Here's a clip of Olympic champ Mo Farah talking about how he races.