Week 9 Newsletter

We are getting close!

Stick to the programme

Throughout the years of RaceTeam we have found that once people have finished their longest run, many think the hard work is done and they lose focus.

It's important to remember that you still need to stay focused and keep ticking those sessions off, while the KM load is decreasing it doesn't mean that the last 2 weeks are less important for your race. You have done so much work up until this point - and there is still some work to do. 

Week 9 Sessions


  • Monday 8 November, 6.10am
    Meeting on Deans Ave side of Sth Hagley Park 
    Map of Meeting Point: Click here

    Pace Session

  • Wednesday 10 November, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 


  • Tuesday 9 November, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Track Session

  • Thursday 11 November, 5.40pm
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Pace Session 


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. We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

  2. Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left. 

  3. Run up Hoonhay Road to Cashmere Road. Turn left. 

  4. Run passed Princess Margaret hospital and continue up to Barrington St (following the riverside pathway all the way along). 

  5. At Barrington Street, cross over carefully and run down the pathway into Ernlea Reserve following the riverside pathway all the way. You will come out into Ernlea Terrace. 

  6. Run up to Colombo St. DO NOT CROSS OVER. Turn left then take first left into Ashgrove Tce. You are now on the opposite side of the river. 

  7. Run along Ashgrove Tce back to Barrington ST. DO NOT CROSS OVER. Turn right, run up to Somerfield St and turn right. The 6.5km marker will be along here. 

  8. Out and back run.

    10km: Out and back to 5km marker
    12km: Out and back to 6km marker
    14km: Out and back to 6.5km marker then out and back to 500m marker

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Stick to your programme and enjoy the taper..it will pay off on race day.'
- Sam Burgess


The Taper

The hardest part of this stage in the programme is the mental challenge of doing less training in your tapering period.

We want to share with you some words of wisdom from one of the world's most legendary endurance athletes, 6 times Ironman World Champ Mark Allen: 

"By race day you should be so bored with sitting around that you are bursting at the seams to get out there and be with the other people racing! The final touches to any training programme come during the taper. This is the period leading up to a key race when you allow your body to absorb all of the hard work you did during your base building and your speed phases. Doing the right kind of taper is an art unto itself."

A taper is tricky because of what is happening internally when our bodies try to recover. When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. It is like working on the engine of your car. You cannot have the engine running at the same time that you are giving it an overhaul. You have to shut the engine off.

The same is true for our bodies. You have to shut the "engine" off for it to recover and charge up in the way that it needs to be ready for the big race. And when you do this, you will probably feel like you are out of energy, sluggish, and getting out of shape. THIS IS NORMAL.

Give yourself the luxury of this less-than-stellar feeling. It is just a signal that your body is repairing itself and getting ready for a big effort in a few weeks. We do this naturally each night when we sleep. We get a mini-taper. You sleep and you recover. You are not working out when you are sleeping.

But during the taper, a lot of the recovery is going to happen in the day when you are used to working out. This will require a readjustment of mindset. Allow yourself to feel lousy, out of energy, and sluggish. This is what a taper is for. Resist the temptation to go out and test your fitness just to make sure you are not losing it. As best as you can stick to the planned reduction in volume and overall intensity. This is the toughest part of a taper - the rest.

Other News

  • Stick to the programme team. Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!