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 10 May, 6.00am *early start*
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

EVENING GROUP

  • Tuesday 11 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 13 May,  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. From the start point, run around Hansen Park in an anticlockwise direction coming out onto Louisson Place.

  2. Follow our cones that will take you over the bridge and into Aynsley Terrace. Turn right.

  3. Run up Aysnley Tce to Grange St. Turn left.

  4. Run up Grange St to Opawa Road, turn right. Run along Opawa Road to Port Hills Road, turn right.

  5. Continue along Port Hills Road (which turns into Centauraus Road) to Rapaki Road.
    Cross over carefully where we indicate with cones. Turn left.

  6. Run up Rapaki Road and onto Rapaki Track to our turnaround cones which will be on the track (approx 350metres along the track).

  7. Turnaround and run back down to Centaurus Road. Turn left at the bottom.

  8. Run along Centaurus Road to where we indicate with cones to cross over into Armstrong Ave.

  9. Run down Armstrong Ave to Riverlaw Tce, turn left. Run up to Beckford Road, turn right and right into Fifield Tce.

  10. Run along Fifield Tce and back into Hansen Park.

  11. That is 1 x lap 7.5km
     

RaceTeam: Do your out and back section first:
20km: Out and back to 2.5km marker then 2 laps
23km: Out and back to 250m marker then 3 laps
26km: Out and back to 1.75km marker then 3 laps

Main Course Map:
Click on image to enlarge

Water Stations:

There will be 1 x water station on this course at the start/finish.
See map above for the location. 
Water will be provided at this station, you can also leave your own water bottles here.
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

Post Race Catch Up

After the K2M event we would love to catch up with you to celebrate your event.  

The prize giving for the K2M event is at 4.00pm (expected to take approx 45mins) so we have reserved an area at the Gold Bear Brewing Company which is right next to the Mapua Wharf and prize giving.

We appreciate that our team is staying in all different areas in, around and outside of Mapua itself, so if you can pop in for a quick drink and a catch up before you head out for dinner and more celebrations, we would love to see you. 

 

Date: Sunday 6 June
Time: From 5.00pm (after prize giving)
Venue: Golden Bear Brewing Company, Maupa Wharf (click here for location)

 

No need to RSVP, come along if you can make it!
Partners welcome!

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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. We will be giving you all your options in your Week 8 Newsletter so you can start planning!