Week 9 Newsletter

We are getting close!

Stick to the programme

We are now in our silly season, that time in the programme where people lose focus. Every time we have a RaceTeam programme running we find that people lose focus in the last couple of weeks leading up to the race. Remember that this time is just about important as any other time in the programme.
 

We know that's it tempting to drop sessions because your longest run is over, but it's your job to keep to the programme 100%. It's all about being the best athlete you can be and the taper is a part of doing this. 

Week 9 Sessions

MORNING GROUP

  • Monday 6 June, 6.00am
    Queen's Birthday - session on as normal
    Meeting on Deans Ave side of Sth Hagley Park

    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 8 June, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 7 June, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Track Session

  • Thursday 9 June, 5.40pm
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Pace Session 

BOTH GROUPS

Session: 70mins                                   
30mins Easy (turn at 15mins) Course 1
40mins at Race Pace (turn at 20mins) Course 2
 

Course 1 Description:

  • From start point, run up Lyttelton Street to Sparks Road, turn left.

  • Follow the pathway that runs around Centennial Park coming out onto Rose Street.

  • Cross over at our cones, turn right and run up to Hoonhay Road. Turn left.

  • Run up to Cashmere Road and passed the Cashmere shops.

  • Continue along the riverside pathway towards Barrington Street. 

  • Turn at 15mins.
     

After Set 1, head straight into Set 2...
 

Course 2 Description:

  • Run along Rose Street towards Hoonhay Road and cross over onto the other side of Rose Street. Turn left , running up Rose Street to Barrington Street.

  • Turn right Tinto Barrington Street. At the end of Barrington Street, cross over carefully at our cones, running through Ernlea Clark Reserve up to Colombo Street.

  • Cross over Colombo Street at our cones and run up Colombo Street to Remuera Ave, turn left.

  • Run around Remuera Ave to Centaurus Road and turn left.

  • Turn left into Sloan Terrace and follow the river until your turnaround time (20mins)

Course 1:
Click on image to enlarge

Course 2:
Click on image to enlarge

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Post Wellington
Race Doo


RSVP now for the post-race catch up in Wellington!

Sunday 19 June
Time: 5.00pm - 7.00pm
Foxglove, 33 Queens Wharf

Snowcap Mountains

What Next?
RaceTeam Epic

What is RaceTeam Epic?

Start Date: Monday 20 June
(Epic is a morning programme only)

Training for:
Extra Mile Runners Epic Half Marathon:
Saturday 27 August (in Christchurch)

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

Education

The Taper

The hardest part of this stage in the programme is the mental challenge of doing less training in your tapering period.
 

We want to share with you some words of wisdom from one of the world's most legendary endurance athletes, 6 times Ironman World Champ Mark Allen: 
 

"By race day you should be so bored with sitting around that you are bursting at the seams to get out there and be with the other people racing! The final touches to any training programme come during the taper. This is the period leading up to a key race when you allow your body to absorb all of the hard work you did during your base building and your speed phases. Doing the right kind of taper is an art unto itself."

A taper is tricky because of what is happening internally when our bodies try to recover. When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. It is like working on the engine of your car. You cannot have the engine running at the same time that you are giving it an overhaul. You have to shut the engine off.

The same is true for our bodies. You have to shut the "engine" off for it to recover and charge up in the way that it needs to be ready for the big race. And when you do this, you will probably feel like you are out of energy, sluggish, and getting out of shape. THIS IS NORMAL.

Give yourself the luxury of this less-than-stellar feeling. It is just a signal that your body is repairing itself and getting ready for a big effort in a few weeks. We do this naturally each night when we sleep. We get a mini-taper. You sleep and you recover. You are not working out when you are sleeping.

But during the taper, a lot of the recovery is going to happen in the day when you are used to working out. This will require a readjustment of mindset. Allow yourself to feel lousy, out of energy, and sluggish. This is what a taper is for.  Resist the temptation to go out and test your fitness just to make sure you are not losing it.

 

As best as you can stick to the planned reduction in volume and overall intensity. This is the toughest part of a taper - the rest.

Other News

  • Stick to the programme team. Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!

This weeks quick tip: 

'Stick to your programme and enjoy the taper..it will pay off on race day.'
- Sam Burgess