Week 8 Newsletter

Still work to be done

The training peak is nearly behind us

We are getting to the peak in our training and we imagine that at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, trust us - all the hard work you have done will pay off when you come to face your half marathon. 
 

It's only 3 weeks to go, stick to the programme!!

After your Queenstown race we would love to catch up with you all to celebrate your 10 week journey with RaceTeam. 

Date: Saturday 21 November
Time: 5.30pm -7.00pm
Venue: Barmuda Bar, 3 Searle Lane
Please RSVP by Thursday 19 November

Post Race Catch Up

Week 8 Sessions

MORNING GROUP

  • Monday 2 November, 6.10am (back to normal)
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 4 November, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 3 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 5 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS
 

  • Saturday 7 November, 7.30am (back to normal start time)
    Meeting Point: Porritt Park, Avonside Drive
    Map of Run: Click here

Course Description: *New Course on the Te Ara Ōtākaro Avon River Trail*


The majority of this course is on closed roads, but small sections of the course is open to cars so please be alert to vehicles at all times. Most of the course is on uneven and gravel surfaces so take care and watch your footing. We have a busy road crossing at Gayhurst Road where there are no pedestrian lights. Please take crossing over here. 

We start at Porritt Park and join onto the Te Ara Ōtākaro Avon River Trail for this run.
You are beside the river the entire way.

 

  1. From our meeting point we follow Avonside Drive along the river all the way along. 

  2. Take care crossing over Gayhurst Road as this road will get busy as the morning progresses. 

  3. Continue along the river until you get to Swanns Road. 

  4. Follow our cones that will direct you around and into River Road. You are now on the opposite side of the river running back towards Porritt Park. 

  5. Continue along River Road until Mcbratneys Road/ Dallington Terrace intersection.  Follow our cones into Dallington Terrace. Run on the footpath along Dallington Terrace to Gayhurst Road. 
     

*Note: the 6km marker is before Gayhurst Road. 12km runners turnaround here*
 

  1. For those running 14km or 17km, take care crossing over Gayhurst Road into Locksley Ave. 

  2. Follow the river along all the way until your turnaround marker. 

  3. KM markers out: 500m*, 6km, 7km, 8km

    *17km runners: Do and out and back to 8km marker then out and back to 500m marker

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Even though your longest run is done, there is still work to do. Make sure you stick to the programme and stay focussed'.
- Extra Mile Runners Coaching Team 

Education

Keep focussed

With only weeks to go in the programme there are some big mistakes that we can make before race day. Here are some key points to stay focused on that will help you have the best performance come the race.  
 

You have done enough:
The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race, don’t add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.

 

Stay away from extra cross-training exercise:
Because your running is reducing at this point it can be tempting to think that you should add extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance. If you desperately want to add extra exercise in, aim to do a stretch class, yoga or body balance class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 

 

It’s time for great habits:
When we are in our taper phase and the body is recovering we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients into your machine ;o) It’s also time to catch up on some well needed rest, aim to get to bed earlier or allow yourself a longer sleep in a couple times a week if you can make it work. 

 

A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the footpaths. Remind yourself that your focus is on recovery and allow your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.

Inspiration

With your taper coming up, now is a good to to do some body care work. Here is a great video showing the key areas to roll for runners ;o)

Other News

  • Good luck for your longest run this coming Saturday. Be smart and run wisely. Remember to practice your nutrition for this run.
     

  • Become familiar with the race details including making sure you have registered:
    Click here

     

  • We are close team, stick to the programme and be great at consistency.