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...

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Wellington Half Marathon Post Race Doo Information Below!
Check out the details of a Post Race Catch Up in Wellington underneath "Week 7 Sessions". Please RSVP by Monday 13 June.

Week 7 Sessions

MORNING GROUP

  • Monday 23 May, 6.00am
    Meeting on Deans Ave side of Sth Hagley Park
    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 25 May, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 24 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 26 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS
 

Session Description:
This is a "timed" run. There are 2 courses for you to follow.  Please know the turnaround times and the pace objectives for each set. There is no recovery between each set. 

Session: 140mins                                       
30mins easy (turn at 15mins) Course 1
30mins at Race Pace (turn at 15mins) Course 2
20mins easy (turn at 10mins) Course 1
40mins at Race Pace (turn at 20mins) Course 2
20mins easy (turn at 10mins) Course 1
 

Course 1 Description:

  • From start point run up to Barrington St and turn left.

  • Run down Barrington St (taking care crossing over Rose St) to Frankleigh Street. Turn left

  • Run along Frankleigh St to Lyttelton St, turn left.

  • Run up Lyttelton St to Rose St and turn left.

  • At the turnaround time, head back to the start and then start straight into your next set on Course 2.
     

Course 2 Description:

  • From start point run towards Princess Margaret Hospital, following Cashmere Rd all the way to Hoonhay Rd, turn right.

  • Run up Hoonhay Rd to Rose St, turn right.

  • Run up to Barrington St, turn right.

  • At the end of Barrington St, cross over where we indicate with cones and follow Cashmere Rd to Colombo St, Turn left.

  • Run up Colombo St to Ashgrove Tce. Cross where we indicate and run along Ashgrove Tce.

  • At the turnaround time, head back to the start and then start straight into your next set on Course 1. 

Saturday's Course 
Click on image to enlarge

Saturday's Course 
Click on image to enlarge

Water Station:

There will be 1 x water station on this course, at the start/finish point. 
Water will be provided at this station, please carry any nutrition you need with you.

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Wellington Half Marathon
Post Race Doo

We would love to see you after the race for a catch up and a drink before you head out for dinner!

Date: Sunday, 19 June
Time: 5.00pm - 7.00pm
Where: FoxGlove, 33 Queens Wharf
RSVP: Please RSVP by Monday 13 June

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)

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