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 the programme, recovery is so important as is consistency. 
 

Stick to the programme team, once your longest run is completed the programme has not 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...

This week's Facebook question

Week 7 Sessions

MORNING GROUP

  • Monday 9 March, 6.00am *early start*
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

EVENING GROUP

  • Tuesday 10 March, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 12 March 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS

  • Saturday 14 March, 7.00am *early start*
    Meeting Point: South Hagley Park, Deans Ave side. Click here for meeting point. 
    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. 

 

  1. This course leads you around both parks. 

  2. From the start point, run down the middle pathway towards the netball courts, turn left. 

  3. Run towards the hospital and up between the 2 parks towards Riccarton Road. 

  4. At the Riccarton Road intersection, use the pedestrian crossing to cross over into North Hagley Park. 

  5. Once inside North Hagley park - continue STRAIGHT. Follow the perimeter pathway around North Hagley Park until you get to Carlton Mill Corner - EXIT the park and run down Park Terrace all the way to the Antigua Boatsheds. Continue along Rolleston Ave and the riverside pathway to Montreal St - turn left then first left into Oxford Tce. 

  6. Run along Oxford Tce to the hospital intersection. Use the pedestrian lights to cross back into South Hagley Park. 

  7. Once back in South Hagley Park, continue straight towards the netball courts and run back up the middle pathway to the start. This is1 lap = 7.5km.
     

Programme Notes:
20km: 2 laps then out and back within Sth Hagley to 2.5km marker
23km: 3 laps then out and back to 250m marker in South Hagley
26km: 3 laps then out and back to 1.75km marker in Sth Hagley

Main Course Map:
Click on image to enlarge

Out and Back Map:
Click on image to enlarge

Water Station:

There will be 1 x water station on this course at the start/finish point. Water will be provided at this station. Please carry any nutrition you need with you.

You will be able to place your own water bottles at this water station before you begin your run. 

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

Wanaka Post Race Doo
After the Wanaka race we have arranged a post race function at:
Bar Number 8 (the old Gin & Raspberry)
Time: 5.30pm - 7.00pm
RSVP: Please RSVP by Thursday 2 April

 

 

 

 

RaceTeam Christchurch 2020
After Wanaka, if you would like to continue on with your team and train for the Christchurch half marathon, we have a 7 week option for you. 

We will be training for your next challenge: The ASB Christchurch Half Marathon, Sunday 31 May 2020

After your Wanaka half marathon you have a week off for recovery and then join in With RaceTeam Christchurch in Week 4 of their 10 week programme. 

©2019 by Extra Mile Runners