Week 6 Newsletter

Half Way!

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.

We are just about to hit half way in the programme. 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.

Programme Notes:
 

This week we have another early start on Monday (for the morning crew) and a 7.00am start on Saturday for everyone for your Race Day Practice session.  Please check out the session details below so you turn up at the right time! 

Week 6 Sessions

MORNING GROUP

  • Monday 3 May, 6.00am *early start*
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 5 May, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Trrack Session

EVENING GROUP

  • Tuesday 4 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session
     

  • Thursday 6 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS

Race Day Practice Session

We want you to treat this Saturday like it's race day with regards to preparation and the session itself, we want to leave as little to chance as possible on race day, so this is a great opportunity to practice this stuff.
 

Here's a quick video from Coach Bevan giving you an overview of how to approach this session and why it's important: 

 

 





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. Cross over McCormacks Bay Road safely and run around McCormacks Bay Road to Main Road. Turn left. 

  2. Take the first left into Mt Pleasant Road. Run up Mt Pleasant Road to the corner of Soleares Ave. TURNAROUND at our cone. Run back down Mt Pleasant Road to the bottom and turn left into Main Road. 

  3. Run along Main Rd towards Ferrymead. At the pedestrian lights at Bridle Path Road/Main Road intersection. Use the lights to cross over onto the Coastal Pathway.

  4. Once on the Coastal Pathway, follow this all the way out towards Sumner. You are beside the water the whole way. At your turnaround marker (see below), turnaround and reverse the course (including the hill up/down Mt Pleasant Road). 

  5. KM markers out: 500m, 2km, 9.5km


17.5km runners: Out and back to 8.75km marker
20km runners: Out and back to 9.5km marker then out and back to 500m marker
23km runners: Out and back to 9.5km marker then out and back to 2km marker

Saturday's Course: Click on image to enlarge

Water Stations: 

There will be 2 x water stations on this course at the start/finish point. Water will be provided at these stations, please carry any nutrition with you. See map above for locations.

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. 

Other News

  • Head Lamps
    Please bring your head lamps to the morning sessions so you can be seen by others using the park - particularly cyclists and scooters. 
     
  • Don't forget to register for the race if you haven't already! Click here