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!!

Week 8 Sessions

MORNING GROUP

  • Monday 17 May, 6.10am (back to normal)
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 19 May, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 18 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 

     

  • Thursday 20 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session

BOTH GROUPS
 

Course Description:

  • From start point, run up to Fisher Ave and turn left. 

  • Run along Fisher Ave to Colombo St, turn left. 

  • Run up Colombo St (towards the hills). At the pedestrian lights, cross over Colombo St carefully and run up to Dyers Pass Road. 

  • Cross carefully onto Dyers Pass Road and run up to MacMillan Ave. Turn right

  • Run along MacMillan Ave to Hackthorne Road, turn right. 

  • Run down Hackthorne Rd to the bottom. Turn right. 

  • Run along Cashmere Rd to the zebra crossing and cross over carefully. 

  • Run up to Barrington St and turn left. Then first left into Ashgrove Tce.

  • Continue along Ashgrove Tce to Ferniehurst St. Turn left.

  • Run up to Cashmere Road and turn right.

  • Continue along Cashmere Rd to Hoonhay Rod. Turn right. 

  • Run along to Rose St, turn right. Run up Rose St. The 8.5km marker will be at the end of Rose St. 

  • KM markers out: 6km, 7km, 8.5km

  • Turnaround at your half way marker and reverse the course

Saturday's Course:
Click on image to enlarge

Meeting Point Map:
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 

Post Race Catch Up

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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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.

What Next?
Thinking about what to do after RaceTeam K2M?

Snowcap Mountains

RaceTeam
Epic

What is RaceTeamEpic?

Start Date: Monday 21 June
(Epic is a morning programme only)

Training for:
Extra Mile Runners Epic Half Marathon:
Saturday 28 August (in Christchurch)

Extra Mile Runners Members:
If you are an Extra Mile Runners Member, you can register now:

Image by Sébastien Goldberg

RaceTeam Queenstown


Start Date: Monday 13 September
Both morning and evening weekday sessions times available

Training for:
Queenstown Half Marathon
Saturday 20 November
View Race Website

Registrations for RaceTeam Queenstown will open 9 August via the
RaceTeam website 

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.