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 10 May, 6.00am *early start*
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 12 May, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 11 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 13 May, 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. From the start point, run around Hansen Park in an anticlockwise direction coming out onto Louisson Place.

  2. Follow our cones that will take you over the bridge and into Aynsley Terrace. Turn right.

  3. Run up Aysnley Tce to Grange St. Turn left.

  4. Run up Grange St to Opawa Road, turn right. Run along Opawa Road to Port Hills Road, turn right.

  5. Continue along Port Hills Road (which turns into Centauraus Road) to Rapaki Road.
    Cross over carefully where we indicate with cones. Turn left.

  6. Run up Rapaki Road and onto Rapaki Track to our turnaround cones which will be on the track (approx 350metres along the track).

  7. Turnaround and run back down to Centaurus Road. Turn left at the bottom.

  8. Run along Centaurus Road to where we indicate with cones to cross over into Armstrong Ave.

  9. Run down Armstrong Ave to Riverlaw Tce, turn left. Run up to Beckford Road, turn right and right into Fifield Tce.

  10. Run along Fifield Tce and back into Hansen Park.

  11. That is 1 x lap 7.5km
     

RaceTeam: Do your out and back section first:
20km: Out and back to 2.5km marker then 2 laps
23km: Out and back to 250m marker then 3 laps
26km: Out and back to 1.75km marker then 3 laps

Saturday's Course 
Click on image to enlarge

Water Stations:

There will be 1 x water station on this course at the start/finish.
See map above for the location. 
Water will be provided at this station, you can also leave your own water bottles here.
Please carry any nutrition you need with you.

Post Race Catch Up

After the K2M event we would love to catch up with you to celebrate your event.  

The prize giving for the K2M event is at 4.00pm (expected to take 45mins) so we have reserved an area at the Gold Bear Brewing Company which is right next to the Mapua Wharf and prize giving.

We appreciate that our team is staying in all different areas in, around and outside of Mapua itself, so if you can pop in for a quick drink and a catch up before you head out for dinner and more celebrations, we would love to see you. 

 

Date: Sunday 6 June
Time: From 5.00pm (after prize giving)
Venue: Golden Bear Brewing Company, Maupa Wharf (click here for location)

 

No need to RSVP, come along if you can make it!
Partners welcome!

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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)

Other News

What Next?
Quite a few of you are already thinking about what you will do after this race. We will be giving you all your options in your Week 8 Newsletter so you can start planning!