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...

Post Race Catch Up

After your Queenstown race we would love to catch up with you all to celebrate your 10 week journey with RaceTeam. 

Date: Saturday 21 November
Time: 5.30pm -7.00pm
Venue: Barmuda Bar, 3 Searle Lane
Please RSVP by Thursday 19 November

Week 7 Sessions

MORNING GROUP

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  • Monday 26 October, 6.00am *early start*
    Meeting Point: South Hagley Park 
    Map of Meeting Point: Netball Courts
    Pace Session

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EVENING GROUP

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  • Tuesday 27 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 
     

  • Thursday 29 October,  5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Pace Session

BOTH GROUPS

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  • Saturday 31 October, 7.00am *early start*
    Meeting Point: Scott Park, Mt Pleasant click here
    Map of Run: Click here

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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. 
 

This is a 14km course

  1. We follow the Coastal Pathway all the way out to Sumner following the waterside pathway the whole way. 

  2. At Sumner, run towards Cave Rock then along the Esplanade. 

  3. At the end of the Esplanade, turn right into Heberden Ave and then into Nayland St. 

  4. The furthest marker on the course is 7km. 

  5. KM Markers out: 3km, 4.5km, 6.5km, 7km
     

20km: Out and back to 7km marker (14km) then out and back to 3km marker
23km: Out and back to 7km marker (14km) then out and back to 4.5km marker
26km: Out and back to 6.5km marker (13km). Repeat.

Main Course Map:
Click on image to enlarge

Water Stations:

There will be 2 x water stations on this course. See map above for locations. 
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.

Other News

What Next?
Quite a few of you are already thinking about what you will do after this race and into 2021. We will be giving you all your options in your Week 9 Newsletter - including the 2021 Raceteam schedule which is all confirmed, so you can start planning!