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 9 November, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 11 November, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 

EVENING GROUP

  • Tuesday 10 November, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Track Session

  • Thursday 12 November, 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. We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

  2. Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left. 

  3. Run up Hoonhay Road to Cashmere Road. Turn left. 

  4. Run passed Princess Margaret hospital and continue up to Barrington St (following the riverside pathway all the way along). 

  5. At Barrington Street, cross over carefully and run down the pathway into Ernlea Reserve following the riverside pathway all the way. You will come out into Ernlea Terrace. 

  6. Run up to Colombo St. DO NOT CROSS OVER. Turn left then take first left into Ashgrove Tce. You are now on the opposite side of the river. 

  7. Run along Ashgrove Tce back to Barrington ST. DO NOT CROSS OVER. Turn right, run up to Somerfield St and turn right. The 6.5km marker will be along here. 

  8. Out and back run.

  9. KM Markers out: 500m*, 5km, 6km, 6.5km

  10. Refer to your programme for your distance, turnaround at your halfway marker and reverse the course. 
     

*14km Runners: Do and out and back to 6.5km marker then out and back to 500m marker.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

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

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.

What Next?

Many of you are thinking about after the Queenstown race and how you will keep your running habit up, the good news is - you have options!
 

  •  3 Week Club10k Registration
    Do you want a structured plan? After a week of recovery you can join in with the current Club10k team for Weeks 6-8 of the Club10k programme. All the details for this option can be found here:



     

  • Drop into any session on the Session Timetable

Although this is the last RaceTeam for 2020, you can still book into sessions on the Session Timetable to fit in with your own training. 

If you are an Extra Mile Runners Member, you can come to unlimited sessions, just book in!.
If you aren't an Extra Mile Runners member, you can buy Drop In Sessions and book into any session on the timetable.

Find out more about Extra Mile Runners Memberships

 

RaceTeam Schedule 2021

The schedule for 2021 is set for the RaceTeam programmes next year:

RaceTeam Start Date:
1 February 2021

Training for:
ASB Christchurch Half Marathon
Race Website

Race Day:
11 April 2021 

RaceTeam registrations
will open 1 December 2020

RaceTeam Start Date:
29 March 2021

Training for:
K2M Half Marathon 
Race Website


Race Day:
6 June 2021

RaceTeam registrations
will open February 2021

RaceTeam Start Date:
21 June 2021

Training for:
Epic Half Marathon 

Race Day:
28 August 2021



RaceTeam registrations
will open May 2021

RaceTeam Start Date:
13 September 2021

Training for:
Queenstown Half Marathon 

Race Day:
20 November 2021



RaceTeam registrations
will open August 2021

RaceTeam Christchurch

RaceTeam Mapua

RaceTeam Epic

RaceTeam Queenstown

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!
     

  • Queenstown Post Race Doo
    If you haven't RSVP'd yet, you can do so until 19 November.
    Date: Saturday 21 November
    Time: 5.30pm -7.00pm
    Venue: Barmuda Bar, 3 Searle Lane
    Please RSVP by Thursday 19 November