Week 8 Newsletter

Still work to be done

The training peak is nearly behind us

We are getting to the peak in our training and we imagine that at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, trust us - all the hard work you have done will pay off when you come to face your half marathon. 
 

It's only 3 weeks to go, stick to the programme!!

Post Wanaka Race Catch Up

 

After the Wanaka race we have arranged a post race function at Bar Number 8. 

 

It's a good chance for everyone to catch up after your race and tell your stories before you head out for dinner or continue on with celebrations!

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. 

This week's Facebook question

Week 8 Sessions

MORNING GROUP

  • Monday 16 March, 6.10am (back to normal)
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 18 March, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 17 March, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 19 March 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS

  • Saturday 21 March, 7.30am (back to normal start time)
    Meeting Point: Centennial Park, cnr Lyttelton and Rose Sts
    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. From Centennial Park, run up Lyttelton St to Sparks Road, turn left. 

  2. Run along Sparks Road to Hoonhay Road, turn left.

  3. Run down Hoonhay Road - taking care to cross over Rose St carefully all the way to Cashmere Road. Turn left. Follow Cashmere Road all the way to Barring St - cross over carefully here. 

  4. Run through Ernlea Clark Reserve, woodland area, that will brung you up to Colombo St. DO NOT CROSS OVER. Turn left then first left into Ashgrove Tce.

  5. You will be on the opposite side o the river running back towards Barring St. Cross over carefully again. 

  6. If you are running to the 7km marker, at Ferniehurst St, turn left and the 7km marker will be along here.

  7. KM makers out: 1.5km*,  6km, 7km.
     

*17km runners: Do your out and back to 7km marker first, then do an out and back to 1.5km marker at the end

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Even though your longest run is done, there is still work to do. Make sure you stick to the programme and stay focussed'.
- Extra Mile Runners Coaching Team 

Education

Keep focussed

With only weeks to go in the programme there are some big mistakes that we can make before race day. Here are some key points to stay focused on that will help you have the best performance come the race.  
 

You have done enough:
The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race, don’t add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.

 

Stay away from extra cross-training exercise:
Because your running is reducing at this point it can be tempting to think that you should add extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance. If you desperately want to add extra exercise in, aim to do a stretch class, yoga or body balance class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 

 

It’s time for great habits:
When we are in our taper phase and the body is recovering we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients into your machine ;o) It’s also time to catch up on some well needed rest, aim to get to bed earlier or allow yourself a longer sleep in a couple times a week if you can make it work. 

 

A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the footpaths. Remind yourself that your focus is on recovery and allow your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.

Inspiration

Success can not come to be without facing adversity.

Other News

  • Good luck for your longest run this coming Saturday. Be smart and run wisely. Remember to practice your nutrition for this run.
     

  • Become familiar with the race details including making sure you have registered:
    Click here

     

  • We are close team, stick to the programme and be great at consistency. 

©2019 by Extra Mile Runners