Week 7 Newsletter

Longest Run

Stay focussed

We are heading into the chunky part of the programme with your longest run coming up so at this stage, recovery is so important as is consistency. 
 

Stick to the programme, once your longest run is completed you haven't finished. If you want to be at the best of your ability come the half marathon - be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning.

We give you some tips below for success so you can prepare as best you can for this run. We are getting so close...

Week 7 Sessions

MORNING GROUP

  • Monday 25 October, 6.00am *early start*
    Labour Day - session on as normal
    Meeting on Deans Ave side of Sth Hagley Park (there are toilet facilities at this location)

    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 27 October, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 26 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 28 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS
 

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. Cross over Mt Pleasant Road safely and continue along the path towards Ferrymead. 

  3. 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. 

  5. At Sumner, run towards Cave Rocks and hen along the Esplanade to the end. Turn Right into Heberden Ave.

  6. Continue along to Nayland Street. The 9km marker will be on Nayland St. 

  7. KM markers out: 1km, 2.5km, 4km, 9km

20km: Out and back to 9km marker (18km) then out and back to 1km marker
23km: Out and back to 9km marker (18km) then out and back to 2.5km marker
26km: Out and back to 9km marker (18km) then out and back to 4km marker

Saturday's Course 
Click on image to enlarge

Water Station:

There will be 1 x water station on this course, see map above for the location. 
Water will be provided at this station, please carry any nutrition you need with you.

This week's 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

What is your challenge?

Many of you have done RaceTeam several times, once you have achieved a goal of a half marathon once, it's hard replicate that experience, it is a pretty awesome achievement in itself but how do continue to find the motivation to push yourself?
 

The group environment is a great thing, but you also need to put some mental work in yourselves to find your own challenge, your own carrot that you are chasing to improve and perform at your best. 

You will have a goal you are chasing for this particular race. Whether it's a PB or whether your goal for this Raceteam has been to work on your nutrition, body care work or consistency, now is the time to refocus on this.
 

Take 10 mins and ask yourself some of these questions:

  1. What have you done well so far?

  2. Where can you improve?  

  3. What are the habits that you know make you be consistent with your training and turn up to each session?

  4. How are you going to work through to the end of this 10 weeks to the best of your ability?

  5. Why are you doing this?

  6. What is the goal you are going for?

Now is the time to put some time in and reflect and focus on that spark that gets you going, remind yourself why you are here, what your goal is and go for it. 

Inspiration

Here's a clip of Olympic champ Mo Farah talking about how he races ;o)