Week 6 Newsletter
Stick to the plan

Keep up your consistency

We have to say that we are impressed with how you are handling the Track and Pace sessions, they are tough and have been designed to push you both physically and mentally - you really are all doing well in these sessions.

Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

Week 6 Sessions

MORNING GROUP

  • Monday 21 February, 6.00am 
    Meeting on Deans Ave side of Sth Hagley Park
    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 23 February, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session

EVENING GROUP

  • Tuesday 22 February, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

     

  • Thursday 24 February, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS


Course Description: 

  1. Follow our cones that will lead you through Heathcote Domain and up onto Bridle Path Road. Turn left.

  2. Run down Bridle Path Road to Main Road. Use the pedestrian lights that will cross you over onto the Coastal Pathway.

  3. Follow the Coastal pathway wall the way out to Sumner.

  4. Ignore the KM markers you see on the course - these are for our other teams starting from a different location. 

  5. At the end of the Esplanade turn right and run along Heberden Ave to Nayland St.

  6. The 10km marker will be on Nayland St.
     

22km and 24km runners:
n your return, when you get back to the top of Bridle Path Road, you will see a turnaround cone. Turnaround here and do your “out and back” section. After that is complete - run back through the domain to the finish.

20km: Out and back to 10km marker
22km: Out and back to 10km marker, then out and back to 1km marker
24km: Out and back to 10km marker, then out and back to 2km marker


Water Station: There will be 2 x water stations on this course, see the map below for the locations.  Water and cups will be provided, please carry any nutrition you need with you. 

Saturday's Course: Click on image to enlarge

This weeks 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

Reflection, Reset and Rest

Reflection and Reset
 

First of all, make sure you spend a bit of time this week reflecting on what you  have achieved so far. You have experienced some tough challenges over the last 5 weeks and everyone in the crew has shown amazing character.
 

We are often so busy looking towards the next session and next challenge we often forget to take a minute to reflect and congratulate ourselves on our work so far..so make sure you do this before you reset and look towards the second half of the programme. Keep up the good work. 
 

Rest

In last week's newsletter we talked about good recovery strategies around nutrition and body - we want to now remind you about using good rest strategies. You are half way through the programme and your bodies have been working hard. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips:

  • Don't play with your phone once in bed

  • Try to limit bright lights/devices with backlit surfaces when you are in bed

  • Have a calming hot drink before you hit the sack

  • Limit caffeine after a certain time of day if you know that can keep you awake

  • Sneak in a 15-20min nap over the weekend if you can

  • Have a relaxing bath if you are feeling anxious or have muscle soreness

  • Ask your partner or shout yourself a massage to help you relax..you deserve it!
     

All of these little things can help your body recover as the programme progresses from here. 

Inspiration

Mind Games for the Long Runs

We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher.