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Week 3 Newsletter

The next level

Settle in and develop the routine

You guys are doing well, you have the first Pace Session session under your belt. Remember these sessions are pushing you to the next level which is good for the mind and the body, so keep yourself responsible to your paces.  

Your Week 3 endurance Saturday session is an undulating hill run. The Summit Road course has a nice gradient where you can focus on good technique and build leg strength.

Healthy Morning

Race Day Nutrition

This week we will be sending you an email about Race Day Nutrition. In this email we have a video interview with Ien Hellemans, one of New Zealand's top sports nutritionists.

Ien talks about the importance of nutrition both pre race, during your race and post race and how it can massively improve your performance. Feed the machine!

If you haven't figured out your race day nutrition yet we highly recommend making this a focus for this block of training. Nutrition massively influences performance - you have to feed the machine! You need a practiced nutrition plan for race day so you can perform at your best. 

Week 3 Sessions

MORNING GROUP

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EVENING GROUP

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BOTH GROUPS

Session Description: 110mins​

  • This is a timed run, everyone is turning at 60mins. Please don't run to distance. 

  • Always run on the “city” side of the road not the hill side, you may need to change sides during this run as the road winds around so please take extreme care before you move across. 

  • Watch out for cyclists and others using this road. Please don't run in the middle of the road and try and stay single file. 

  • Watch out for uneven surfaces on this course.

  • Your safety is your own responsibility out there.  


Course Description:

  • Run down Victoria Park Road to where the road forks off to Harry Ell Track (at the half way point of Harry Ell).

  • Via left and join onto Harry Ell Track. 

  • Follow the Harry Ell Track to the top and turn left following Summit Road to your turnaround time. 

  • Continue along Summit Road until 60mins

  • This is an out and back run, turn around return back to the start/finish point.

Saturday's Course:
Click on image to enlarge

This week's quick tip: 

'Two keys to help reduce the risk of injury - body care work and stretch".
- Sarah 

Education

Yoga for Runners

Here is a lovely gentle yoga sequence for runners that your body will thank you for - and even better, you can do it in the privacy of your own living room!

It's only 7 mins long too...so no excuses not to get this important bodycare work in.

Other News

  • Race Day Nutrition: 
    This week we will be sending you a video around race nutrition and things to remind yourself about around fuelling for the race -  so keep an eye out in your Inbox!
     

  • Listen to your body and remember prevention is better than cure! It's really important that you get to the physio asap if you have soreness that you feel is serious. It's early days in the programme - we have a wee way to go!
     

  • Blister Free?
    Clare has give us a great recommendation for socks that guarantee no blisters!
    Wrightsock are the biz when it comes to socks to look after your feet and ensure no blisters interrupt your training - blisters can be very nasty! And the best news is - it is a New-Zealand based, owned and operated company ;o)
    Check out their website for more info: Click here

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