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...

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Post Wellington Race Doo Information Below!
Check out the details of a Post Race Catch Up in Wellington underneath "Week 7 Sessions". Please RSVP by Monday 13 June.

Week 7 Sessions

MORNING GROUP

  • Monday 23 May, 6.00am 
    Meeting on Deans Ave side of Sth Hagley Park
    Map of Meeting Point: Click here
    Pace Session

EVENING GROUP

  • Tuesday 24 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 26 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS


Session Description:
This is a "timed" run. There are 2 courses for you to follow.  Please know the turnaround times and the pace objectives for each set. There is no recovery between each set. 

Session: 140mins                                       
30mins easy (turn at 15mins) Course 1
30mins at Race Pace (turn at 15mins) Course 2
20mins easy (turn at 10mins) Course 1
40mins at Race Pace (turn at 20mins) Course 2
20mins easy (turn at 10mins) Course 1

 

Course 1 Description:

  • From start point run up to Barrington St and turn left.

  • Run down Barrington St (taking care crossing over Rose St) to Frankleigh Street. Turn left

  • Run along Frankleigh St to Lyttelton St, turn left.

  • Run up Lyttelton St to Rose St and turn left.

  • At the turnaround time, head back to the start and then start straight into your next set on Course 2.
     

Course 2 Description:

  • From start point run towards Princess Margaret Hospital, following Cashmere Rd all the way to Hoonhay Rd, turn right.

  • Run up Hoonhay Rd to Rose St, turn right.

  • Run up to Barrington St, turn right.

  • At the end of Barrington St, cross over where we indicate with cones and follow Cashmere Rd to Colombo St, Turn left.

  • Run up Colombo St to Ashgrove Tce. Cross where we indicate and run along Ashgrove Tce.

  • At the turnaround time, head back to the start and then start straight into your next set on Course 1. 

Course 1:
Click on image to enlarge

Course 2:
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.

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Wellington Half Marathon
Post Race Doo

We would love to see you after the Wellington race for a catch up and a drink before you head out for dinner!

Date: Sunday, 19 June
Time: 5.00pm - 7.00pm
Where: FoxGlove, 33 Queens Wharf
RSVP: Please RSVP by Monday 13 June

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.

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