Team News 19.8.16

Hi guys

I am feeling a bit sore and tired after Wednesday but also in awe of your strength on the hills. Please note below details about our Awards Dinner and the details of our first lead in race on 27 August. Note that next Thursday we will finish at 5.30pm or even 5.40pm…..it is going to be long and hard! …Read on…
1. Wednesday at Halswell:
What an awesome night of training on Wednesday! We only had six runners away from the team of 82!!!  Well done to everyone! The Year 7&8 Girls and the Year 5, 6 and 8 Boys were all there – great stuff! It is also wonderful to see runners turning up to support their teams even when they are injured – that is fantastic. It is also super to see so many extra runners pushing us and lots of parents running!  A big thanks to Phil Chapman from the Port Hills Club who helped set up the the Rim Run at the end. (see invite from Phil later). Great to have team manager Penny Martin running with us too!
2. Next Training Run – Step it up! – Thursday 25 August – Hillview Christian School Gym, 150 Wilsons Road 4.30pm-5.30pm  It’s time to get on some steps, so wear your road/trail shoes and we will hit the hills and steps in particular. Get ready to get exhausted and make those thighs burn! We will also do some running up Rapaki Track. We will need some adults to run In fluro/reflecting gear (if possible) as we cross some roads. There are changing rooms in the gym and also an area to have a coffee/tea for parents in the foyer. Coach Dave King will be there from 3.30pm for anyone wanting to warm up early.

3. Team Chants for Canterbury

It’s about time to let the other regions know who we are – so get your team together and come up with a chant to support us all! Time for a bit of singing on the hills next week!

4.  AWARDS DINNER – Thursday 22 September – Bookings open soon

We invite all of our supporters in Wellington to come to our special awards dinner. If you would like to attend our PSC CC Team Awards Dinner there will be a google form out next week. Details – at El Rancho, 6pm-8.30pm approx. A roast dinner with dessert and coffee/tea – Adults $20, Under 13 $15

5. Port Hills U18 Cross Country Races Saturday 27 August 

Our next Team training session after the Hills next week are the Port Hills U18 Cross Country Races are on Saturday 27 August at Hansen Park in Opawa. This is a very important lead-in race for all running at the IRXC2016. If you are in a running club, you need to enter with your club and wear your club singlet. If you are not in a club, we will enter you UNLESS YOU EMAIL US by Sunday 21st August and say you cannot run.
Also, all Year 7/8 runners should run in and be entered in the 3km race at 2.30pm (even if you are Grade 11/12)
Details
Saturday 27 August
Hansen Park, Hawford Road, Opawa
Ages as at 31/12/16
Meet: 1.15pm for a course walk, warm up and to confirm entry
2.00pm: 10 years and under 2km
2.10pm: 11/12 years 2km
2.30pm: 13 years -17 years 3km (and any Year 7/8s who may be younger)
Wear: Club singlet if in a club, Canterbury singlet if not, or school singlet in not in Canterbury team.
6. Hill Runs on Mondays – same course we finished with last Wednesday
  • Monday 4:30PM, Halswell Quarry. This is a community based hill run open to any runners of any age. You do not need to be a Port Hills club member to attend this event. Simply come to the main car park and ask for Phil Chapman. For further details, contact Phil on 322 4266  027 209 1958 or jimmycricket@xtra.co.nz
That’s about all for now. Well done on your training so far. Remember all the hills now will pay off in four weeks weeks and five days!
Cheers
Paul:)

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Team News 15.8.16

Hi guys

Just a couple of quick things
1. Runners of the Day from last week….forgot to list them:
Year 5s – Sam Higgins and Josh Tonga, Kate Currie and Samantha Lascelles
Year 6s – Art Aitken and Finn Allott, Emily Jones and Zoe Blacklow
Year 7s – Kade Gates and Tom Ruwhui, Emma Parke and Gracie Pratten
Year 8s – Louie Howall and Ethan Smolej, Neve Moulai and Roas Blake
2. Early session on Wednesday
Coach Dave King will be at the Quarry form 3.30pm on Wednesday for anyone who wants an early warm – up or wants to ask any questions.
3. Next Training Session – 4.30pm -5.15pm Wednesday 17 August at Halswell QuarryMeet at the field opposite to the start of the PSC CC Course (by the car park off Kennedys Bush Road).  We will do some Hillwork on the PSC CC course, all on grass and then a time trial over the Cratre Rim’ Hill Run (so you need shoes for on grass and on gravel tracks).  No real playground but heaps of grass (and possibly mud/water) for the little ones. Closest coffee at “The Old Vicarage”, 335 Halswell Road.

 
Note: Thursday 25 August from Hillview Gym – this will be from 4.30-5.30pm – a bit longer as we have more hills to fit in – all on Road/Gravel so no spikes!
I hope you are enjoying the Olympics – both 10,000m races were awesome (World Record in the Women) and for NZer Zane Roberston to run 27.33 and break Dick Quax’s 39 year old NZ Record and set a PB, was awesome!
See you on Wednesday

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Team News 9.8.16

Hi everyone

Wow, what a super session tonight at Woodend – it looked like everyone was working very hard and taking it to those hills – well done. Great to see a number of managers and parents giving it a go too! Please do keep it up! Here is a video about hillwork based on Lydiard Training – see: HILLS.  I hope you felt tired afterwards. There is quite a bit of hillwork/strength work coming up on your schedules and this will pay off in 6 weeks time at the end of your IRXC race!
It was great to see 77 out of the team of 82 there with the Year 5, 6 and 7 Boys and Year 6 Girls all present! (actually, only one boy out of 41 was missing on Tuesday!!!!). Come on girls! Well done everyone – commitment to our awesome team is so important and we do value the efforts and distances you go to get there!
1. Next Training Session – 4.30pm -5.15pm Wednesday 17 August at Halswell Quarry. Meet at the field opposite to the start of the PSC CC Course (by the car park off Kennedys Bush Road).  We will do some Hillwork on the PSC CC course, all on grass and then a time trial over the Cratre Rim’ Hill Run (so you need shoes for on grass and on gravel tracks).  No real playground but heaps of grass (and possibly mud/water) for the little ones. Closest coffee at “The Old Vicarage”, 335 Halswell Road.
 
Note: Thursday 25 August from Hillview Gym – this will be from 4.30-5.30pm – a bit longer as we have more hills to fit in – all on Road/Gravel so no spikes!
 
.

2. Extra race opportunity – This Saturday 13 AUGUST – Christchurch Avon  Road Champs

The Christchurch Avon club welcomes you to run in their Club Road Champs on Saturday. The Christchurch Avon races start at 2.30pm, meet 1.45pm at Corner Deans Ave /Riccarton Road roundabout for 2 or 3km on the paths in Hagley Park. You can’t win or place officially unless you are a member of their club. You can wear your singlet.

 

3. Team Booklets
We need some information about you to go in our Team Booklet that you all get – along with you photo. Please submit this form by Friday 12 August , see: FORM
4. Cabin Mates 
When staying in Waikanae, we all stay together in teams and some of the Managers also either stay in your cabin or very close by. To help us work out what cabin to put you in, you can, if you want, give us some suggestions. THERE IS NO GUARANTEE you will get them but it gives us an idea. If you don’t mind who is in your cabin from your team, you don’t need to do anything. If you want to suggest one or two possibles, please click here: CABIN MATES 2016 Please do this by WEDNESDAY 10 AUGUST
5. Independent Entries – close for the IRXC2016 on Saturday 13 August – if you have any friends or family members who want to run, please get them to fill in the form on the race web site  see here: Individual Competitor Entry

(for those not selected in the regional team)
Click Here

 TEAM MEMBERS ARE ALL ENTERED ALREADY, so you don’t have to do anything!!!
Thanks again everyone for being such an awesome part of Canterbury’s toughest Rep. team to make! It looked like many of you were starting to learn names on Tuesday – keep that up. Please also come and say hi to me as I try to learn all of your names. There are also heaps of others joining us at training sessions which is so good.
Paul;)
PS Only 43 days to go to the IRXC2016!!!

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Team News 4.8.16 and 7.8.16

Team News 7.8.16

Hi all

I hope you are like me and enjoying the spectacle at Rio and the culmination of so many athletes’ training….a few brief things,,,
1. Team Booklets
We need some information about you to go in our Team Booklet that you all get – along with you photo. Please submit this form by Friday 12 August , see: FORM
 
2. Saturday/Sunday Results
Well done to those who ran in the CHAV King/Queen of the Mountain on Saturday – Theo Walker (Y7 Boys) and Nicole Vance ( Y6 Girls) becoming the new King and Queen. Results are here: King & Queen Results 2016
Also well done to Samantha Lascelles (Y5 Girls), who raced in Auckland today at the New Zealand Club Cross Country Champs and took 4th place in the Under 11 Women 2km behind winner Millie Jenkins(Y6 from Wellington). Full results are here: 2016 NZ XC full results. In the Under 20 Men, former team members took 1st (Cameron Avery – Paige’s brother), 2nd (Matt Prest – who start the PJ run!) and 4th (Sean Eustace).
See you Tuesday at 4.30pm at Woodend Beach Domain! Lots of sand and hills, more hills and more hills!
Cheers
Paul:)

Team News 4.8.16

Hi all

Just a couple of brief things
1. Team Managers:
Year 5 Girls: Jane Christian and Adrian Vance
Year 5 Boys: Paul Sevier, Tim McNeill and Richard Lascelles
Year 6 Girls: Liz Greenwood and Lorrina Stowers-Smith
Year 6 Boys: Dale Jones, Rob Hughes and Shane Aitken
Year 7 Girls: Jin Flanagan and Rachel Parr
Year 7 Boys: Mike Walker and Peter Watson
Year 8 Girls: Sue Idiens and Tracey Stewart
Year 8 Boys: Graeme Clarke and Brent Pulley
 
2. Hill Run this weekend and a race next Saturday:
Christchurch Avon Athletic Club invites anyone to two events:
King and Queen of the Mountain is back This Saturday at Halswall Quarry…..

Starting @ 2.30pm…meet by 1.45pm at the Quarry – Kennedys Bush Road

Get there early enough for time to check out the course and warm up.

1. King and Queen of the Mountain 6th august-no closing date. and can turn up if you haven’t filled out the form.
Halswall Quarry 2.30pm 
(Club event so every ones invited)
2. Club Road Champs 13th August-no closing date
Hagley Park North 2.30pm ( by riccarton Road roundabout )
(Club event so every ones invited)
 
Keep warm and see you on Tuesday at Woodend ready for some hill action!
Cheers

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Team News 1.8.16

Hi guys

Great to see 77 out of 82 of the team at training tonight at Roto Kohatu plus lots of others as well as the helpers from the Christchurch Avon Athletic Club and past members. Everyone looked splendid in their training shirts (and jackets) – thanks Jacqui! Well done to the Year 5, 7 and 8 Girls and Year 5 and 7 Boys who had a 100% turnout! Keep it up! Everyone was very keen and there was some big efforts put in. Thanks to Dave King for his warm up input and to all the supporters for getting you along on time!
Well done to our McDonalds/Red Skins Runners of the Day:
Year 5 Boys: Joel Allott and Jake Burrowes
Year 5 Girls: Akiko Omori and Finella Guttmann
Year 6 Boys: Luke Johnston and Dylan Fern
Year 6 Girls: Tinesha Benson and Nicole Vance
Year 7 Boys: Isaac Hales and Theo Walker
Year 7 Girls: Paige Avery and Paris Carroll
Year 8 Boys: Dom Pulley and Thomas Clarke
Year 8 Girls: Rosie Trotter and Mia Suzuki (CHAV)
Now read on for lots more information….
1. Training
Dave and I can’t say enough how important the last few weeks and this week are – that base conditioning of fartlek running (speed play efforts), time trails and aerobic (steady-state) running. If you missed some sessions – try to add them onto the next few weeks. From next week we enter the hill/strength phase of our training working on strength, stamina, stride length (at race end) and power. On next Tuesday we will go over some hill exercises and some strength work. There are spare training booklets if anyone needs them – see Paul.
2. Next Training Run/Race:  4.30pm-5.15pm Tuesday 9 August at Woodend Domain – Travel on the Northern Motorway and the Main North Road and turn right into Woodend Beach Rd (after Sandhills Road on your right) just before the Woodend Tavern, do not go into Woodend township. Travel right to the end of this road, past the Woodend Christian Camp on your left, to the road end.  There is a car park at the Domain. We will do some hill work (hill springing and bounding) on the sand dunes and the beach as well as a run in the forest. Playgrounds available for the little ones and bring your thermos if you need coffee.
 
3. Team Booklet
We will send a link later this week for all that exciting information about you that we will print in the team booklet. We have unfortunately lost our sponsorship for the booklet – let me know asap if you have a business that may like to sponsor it. Thanks. Looking at around $400 worth.
4. Cabin Mates 
When staying in Waikanae, we all stay together in teams and some of the Managers also either stay in your cabin or very close by. To help us work out what cabin to put you in, you can, if you want, give us some suggestions. THERE IS NO GUARANTEE you will get them but it gives us an idea. If you don’t mind who is in your cabin from your team, you don’t need to do anything. If you want to suggest one or two possibles, please click here: CABIN MATES 2016 Please do this by WEDNESDAY 10 AUGUST (ie after next Tuesday’s session).

5. SPIKES
If you have some running spikes you would like to sell, please bring them along to training meetings. Spikes are not essential but can be an advantage in wet conditions and also are very light to race in. We have about eight pairs to give away – see me,-they are available for a donation or just return them at the end of the season. Spikes are usually not recommended to train in as they don’t have much support. Please see Paul if you want a $10 Shoe Clinic voucher to use. 

6. NO RETURN
Thanks to all who filled out the form, we are making final flight payments this week.
 
7. Asthma/Medications/First Aid
If you need an inhaler or any special medication, please bring it to training and let your manager know – it can get cold at training events in the evening. If you need First Aid Help – please see your manager and a First Aid Kit will be at Paul’s white van and some ice spray – a manager in charge of First Aid will be appointed this week.
8. Team Managers’ Meeting on Thursday
The Managers have a meeting on this week – Thursday 4 August, 7.15pm at Hillview Gym Foyer. We will let you know who the team managers for your team are before Woodend next week. Thanks so much to all managers for helping out – it is so exciting to have you as part of our wider team!
That’s all for now.What a great session tonight. It was tough and I went with the Year 5 boys and they are a super team – well done boys!
Cheers
Paul:)

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Team News 29.7.16

Hi guys

Great to see 79 out of the team of 82 on Thursday night and lots of parents too…it was so neat to see you guys meeting others and already starting to get together with your teams.  Thanks for all coming along and especially to those who traveled from  Dorie, Ashburton, Kaiapoi, Weedons etc…. and lots of other places all over Canterbury to get there! Thanks to Sarah Johnson for taking photos of you all. A HUGE thanks to Jacqui Restieaux  for all her work with the uniforms – it is fantastic to have you in all of your gear from our first meeting. Thanks to Penny Martin, Dave King and Lyn Miles for coming along. Thanks also to Thomas, Sam and Sophie and Leila for their Captains’ talks and to the managers and others who helped on the night too!

Lots of news, so read on….

1. TRAINING
Hopefully you are all following the schedule and filling out your log, now you have a hard copy. Week three is more base work, hopefully you are starting to feel fitter…but probably a little tired too! A reminder that ther is NO substitute for actual running training although sports practices are helpful.

 – OUR FIRST TEAM TRAINING RUN IS  – THIS MONDAY – 1 AUGUST 4.30-5.15pm, ROTO KOHATU RESERVE, airport end of Sawyers Arms RoadHarewood/Casebrook – it is right at the end of Sawyers Arms Road (can be called Sawyers Arms Reserve also). Please try to get there on time and make sure your captain signs you off on the roll – there will be a sign with your team. If you arrive earlier, please sign off your name and get ready to run! Remember we run in ALL conditions ….so wrap up warm and have your training shirt on! Russley and Johns Road can be pretty busy at that time of night, so maybe come via another road initially

– Next Training Run/Race:  4.30pm Tuesday 9 August at Woodend Domain – Travel on the Northern Motorway and the Main North Road and turn right into Woodend Beach Rd (after Sandhills Road on your right) just before the Woodend Tavern, do not go into Woodend township. Travel right to the end of this road, past the Woodend Christian Camp on your left, to the road end.  There is a car park at the Domain. We will do some hill work (hill springing and bounding) on the sand dunes and the beach as well as a run in the forest over the “killer course”. Playgrounds available for the little ones and bring your thermos if you need coffee.
 
2. Team Booklet
We have your photo, we now need some information about you to share with the rest of the team. Can you please start to think about some interesting facts about you (nicknames, fav. foods, fav. sports etc., your inspiration for running etc.) to share with us….we will need it all sometime next week.


3. PSC CANTERBURY SINGLETS and JACKETS

You will have the singlet and Jacket to lend for the next nine weeks. Please always wear them with pride! PLEASE DO NOT WEAR YOUR SINGLET in inter-club races if you belong to a club, especially not in the Canterbury Road Championships. You may wear them at training sessions , club runs (if your club lets you), some lower key races (eg Port Hills XC etc.) and PSC races (eg at Heathcote and Aidanfield). If unsure, please email me and ask your club captain if in a club. Singlets will be collected in AFTER your race on September 22 before you go to the Pools and Jackets after you arrive back in Christchurch off the plane. Please don’t label them or put face paints or anything on them.

4. Uniforms
Please do not name your loaned Canterbury singlet or Jacket, but its a good idea to name your polo, training shirt and shorts, ( jackets have a number printed on them – so do not name them but remember your number!) as they can easily get mixed up at trainings.

If you need to change your singlet size, collect uniform/training log or have any other queries please see Jacqui Restieaux at training or phone 0275012220 or email jre@villa.school.nz

5. SHOE CLINIC
Please, please support the Shoe Clinic at Westfield Riccarton. They support us big time with prizes and bags (you got one on Tuesday). They also subsidise our POLO SHIRTS by about 50%. You may be able to get shoes and gear cheaper elsewhere but they give great service, 30 day shoe guarantee and they are our sponsors. Try Shaun first.

6. SPIKES
If you have some running spikes you would like to sell, please bring them along to training meetings. Spikes are not essential but can be a real advantage in wet conditions. We have about eight pairs to give away – see me – they are available for a donation or just return them at the end of the IRXC so we can recycle them.

 

7. NO RETURN

As you know, we all travel to and stay together in Wellington but some of you may like to stay on in Wellington after the event or move further north.  You must stay with us till we leave for te airport (1.00pm approx.) or as arranged with Paul/Penny. Please indicate by filling in this form, click here: Not returning Form Not Returning Form PLEASE DO THIS BY MONDAY 1 AUGUST – we need to cancel flights.

 

 

See you on Monday at 4,30pm sharp!!!

Cheers
Paul:)

 

PS….in case you needed reminding…you are in the HARDEST CANTERBURY REP. TEAM there is to make it into

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Team News 18.7.16

Hi guys

Only 9 weeks 2 days today to go till IRXC2016!

  1. Training: I hope your training has started ok. The first few weeks are crucial for you to set a strong base for racing later. The next few weeks should be quite tiring – so don’t worry if it seems tough work – it will get results! Lots of strong aerobic running is the key, either running just below race pace (A – Aerobic running) for the runs over your race distance, running at Race pace ( L- time trials or racing on Saturdays) for race distance or faster than race pace (B- Fartlek running with 1 -2 minute efforts) for shorter than race distance. A reminder you will get a hard copy of the programme next Wednesday. For a fuller description of training codes – see later below.
  1. Team Fees: A reminder that team fees are due to be paid by next Wednesday, 27 July.This includes the team fee of $330 (or $350 with polo) and any uniform parts you have ordered. Team fees need to be paid by BANK TRANSFER ONLY – Lyn and Penny do not want any cash or chequeson the night. If there is any problem, please contact Penny Martin asap. See all info. below that was in the team selection letter:

Payment of $350 (or $330) is required by the first team meeting on Wednesday 27 July. Payment includes a non-refundable fee of $50 (to cover any non-refundable costs incurred). Payment can be made directly to the Primary Sports Canterbury Cross Country account:031783 0153007 03 (note this is a different a/c no. than last year). Please include your child’s name as a reference so that we know who has paid. No cash or cheques. Should you need to arrange other payment terms please contact Penny Martin on 373 5058 orassistantsd@primarysportscanterbury.org.nz.

If there is anyone who feels they are unable to participate in the IRXC2016 event because of the costs involved, they can apply for a supporting grant. A form is available by emailing assistantsd@primarysportscanterbury.org.nz

  1. Team Meeting – Wednesday 27 July We will see you all next Wednesday!!! 7.00pm sharp Hillview Christian School Gymnasium, 150 Wilsons Road, St. Martins. There is parking down the drive, in front of the gym or at 125 Wilsons Road (our Senior Campus) or on Wilsons Road) –if you come earlier you can get some of your things earlier and hand in your forms – Medical/Behaviour/Consent Forms and Payment Forms (attached again if you have lost them).   All money should have been transferred by now. We will try to finish by 8.00pm so you can get home early. You will get your Canterbury singlet (on loan) – this can only be worn at Club and Inter-Club events with the permission of your club. Hopefully you will also get your track suit jacket (on loan), your training tee (to be worn at all training sessions) and also Polo shirt.
  1. PHOTOGRAPHER NEEDED for the above meeting to take team member photos – please let me know if you can help out.
  1. First Team Training: 4.30pm-5.15pm Monday 1 August at Roto Kohatu Reserve – Sawyers Arms Road (Airport end off Johns Road) Harewood. This will be the first time we get together to train. When you arrive, please tick off your name on the team attendance roll (your captain will help with this). We start right on 4.30pm with warm – ups!! A reminder that it can be very busy on Johns Road – so leave in plenty of time!
  1. Training Codes:

Monday: B – which is “fartlek” running or in the case this week, structured fartlek. There are no distances, just times. After a bit of a 5 minute jog and some dynamic stretching (see DS ) – ie leg swings, lunges etc. Run hard for a minute – hard is faster than your 2 or 3km pace – but not sprinting, as you need to do 6 or 8! – then jog for 2 minutes before repeating. Try no to run on the road and if possible in a park or somewhere and not on a track. This is a tough session. When finished jog and do some static stretches. (see SS) . This session gets you fit, builds endurance and also is teaching your body to run at a faster sped than you race.

Tuesday – R = REST – your body needs to recover!!!

Wednesday – L = Time Trial – this session is like a practice of your race distance. It is teaching your body to run over the distance that you are going to race and it is also a practice of pace judgement. A time trial is never as intensive as a race and the actual “time” doesn’t matter – it is the full on effort that counts. Warm up with a jog and Dynamic stretching and have a 2km or 3km (1km lap ideally) course ready to go (or 9-10 minutes or 12-14 minutes of running). The time trial is done at race pace. If possible the terrain should be the same as Wellington – up and down, a few gravel paths etc. With a time trial – you don’t need to sprint in, just go hard the whole way. If possible, try to see if you can keep an even pace by timing each 1km lap. After you have finished, warm down with a slow jog and static stretching. A time trial can be run in spikes or your racing shoes if you have them.

Thursday – A – Aerobic Running This is running at 70-80% of your race pace – so not jogging but a steady pace or strong running. It is for a longer distance to build up your endurance. Don’t go too fast at the start as you may run out of steam. You should feel “tired” at the end. It is purposely longer (twice as long) as your race and is over distance.The “talk rule” is a good indication of pace – you should be able to talk as you run. This sort of run is great to do with another team member – so maybe email/call someone from your contact list.

Friday – R Rest of or some small sprints (F) for Year 7/8 – optional 4 x 80m sprints with some jogging between. Practising relaxed running style is always beneficial.

Saturday – L or Race – some of the club runners have races and the rest of you need a time trial again. Remember warm up and down and if racing – some 40m stride outs before you start to get you ready for sprinting.

Sunday – A – Aerobic Running – your longest run of the week and the real “bread and butter” of your training along with Thursday. Try to find someone to go with (see our contact list) and try a new venue – like Bottle Lake Forest, Harry Ell Walkway, Hagley Park, Groynes to Roto Kohatu etc. Concentration on some strong running but for up to 3 x the time of your race…a bit slower than Thursday but still a good effort!

That is about it. Well done to those of you who ran last Saturday at both Ferrymead Park (results here: CHAV 2-4km 16.7.16) and Omaka (results here: 2016OmakaHandicapCrossCountryResults)…..some club runners have the Canterbury Cross Country Champs at Halswell Quarry on Saturday – so maybe take your training a little lighter this week…..have you set your goals yet for the IRXC2016?

  1. Wellington XC Results:

For those “train spotters” amongst you, have a look at the Wellington Results from Waikanae Park on Tuesday 5 July – click here: 2016 Wellington Regional XC final results

See you all on Wednesday next week.

Cheers

Paul:)

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