<h1 style="text-align: center;"><span style="color: #993366;"><strong><em>City to Surf Preparation tips #1</em></strong></span></h1>
&nbsp;
<h4><span style="color: #993366;">Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event. </span><img class="alignright wp-image-4003" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg" alt="download (3)" width="361" height="244" /></h4>
&nbsp;

<span style="color: #008080;">Check out the list below and flick to the group that best represents your interest to date.</span>

&nbsp;

&nbsp;

&nbsp;

&nbsp;
<blockquote><span style="color: #003300;"><strong>GROUP 1</strong></span> - I’m psyched, I’M loving regular training and I’m now starting to think I can win the damn thing – or at least beat my personal best time along with Brad Pamp .

<span style="color: #ff6600;"><strong>GROUP 2</strong> </span>– I’m fitting in the odd trot in but I’ve been hammered with man-flu!

<span style="color: #ff00ff;"><strong>GROUP 3</strong> </span>– Oh yeah I forgot about the City to Surf.  In fact I can’t believe I’m even entered in the stupid thing!</blockquote>
&nbsp;

&nbsp;

<em><span style="color: #000080;"><strong>GROUP 1 - Tips</strong></span></em>
<blockquote>Be certain 85% of your total training time is still performed at your 60-80% of your maximum intensity.  So if the highest (hardest) intensity you can maintain for a 45 minute run is considered ‘your’ 100%, most of your sessions should be performed around 70-80ish% of your perceived 100% intensity.  If you’re pulling up sore, or worse still injured (in the same damn Achilles tendon) then it’s likely you’re training too hard (fast) for now.  Pull your head in and slow down boofhead!

Give yourself rest days – get off your feet.  For most, training or <img class="alignright wp-image-3894" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg" alt="fflo" width="341" height="227" />running 3/7 is usually more than enough to reach your best performance.  Of course, walking, swimming, riding, or sleeping between your running workouts is a great idea.

Don’t forget to throw a few hills into your training routes.  When hitting ascents shorten up your stride, maintain good posture, ever slightly press your hips forward, relax your neck and shoulders, and focus more on ‘easy’ controlled breathing.

Be certain to throw in a few body weight strengthening exercises either before or after your workout.  Push Ups, Sit ups, and spinal rotations are usually best.  It’s amazing how easy running feels post a quick set of push ups.

Give your pins (particularly your calves) a quick massage when showering post workouts.

If you’re feeling super fit, healthy, and more than anything uninjured, consider a few controlled (harder) intervals.  Step up your pace and intensity over shorter, more controlled intervals.  Try 2 minutes at your 90-100% effort (maintaining perfect form), balanced with 2 minutes of easy walking for example.

Only introduce harder smack down session 3 weeks out from race day.</blockquote>
&nbsp;

<em><span style="color: #ff9900;"><strong>GROUP 2 – Tips </strong></span></em>
<blockquote>If you’re carrying a seasonal bug and symptoms are represented above your cheekbones then get your sorry ar$e out the door and log a few ‘easy’ (60% intensity) kms.  If your symptoms are below your cheekbones and well entrenched in your chest, I recommend avoiding training and committing to quality rest.  This includes more sleep, more green leafy food, and more (warmer) water with a dash of lemon. <img class="alignright size-medium wp-image-3687" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg" alt="RUNNERRRRR" width="300" height="200" />

If the weather is cooler and worst still de-motivating, OR derailing your C2S preparation, consider investing in a thermal top.  Quality wool mix thermal tops offer warmth when starting yet breath fittingly in dissipating increasing heat.  I’ve used the ‘Ice Breaker’ brand with great success.  Oh, and being quality Marino wool, they don’t stink!

Play the Century game.  Plan and record on logging 100 minutes in total of rhythmic continuous walking, jogging, running per week for the next 3 weeks.  This is usually possible and the ‘ton’ has a nice ring to it.</blockquote>
&nbsp;

<em><span style="color: #ff00ff;"><strong>GROUP 3 – Tips</strong></span></em>

<strong> </strong>

Listen up……if you log just 2 miserable sessions a week at say 30 minutes each workout, from today till race day, you will have racked up:
<blockquote>14 training sessions

About 750, 000 additional steps, strides, or rolls.

A sh!t ton of idle stored fat burned as energy.</blockquote>
Your,
<blockquote>Muscles will be ripped up for summer which is only a month or two away, and, these 2 ‘easy’ sessions pwk will,

Balance the few (hundred) beers post-race without impacting on your 2016-17 beach body.</blockquote>
So,
<blockquote>Go out and buy yourself something ‘fitness’ related - like; new <img class="alignright wp-image-3667" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rnn-300x200.jpg" alt="rnn" width="210" height="140" />jogging shoes, a heart rate monitor, new shorts or compression pants, or select a new itunes track list.

Make a bet with your mate you can beat them.

And finally, start by walking 30 minutes twice this week.  Throw in some tunes, enjoy a fresh juice post ‘workout’, and tell people around the office ‘you’re in ‘serious’ training’.</blockquote>
&nbsp;

&nbsp;
<blockquote>
<h3 style="text-align: center;"><span style="color: #ffffff;"><a style="color: #ffffff;" href="http://www.bpsnowyhealth.com.au/4023-2/"><em><strong>TAKE ME TO C2S TIPS #2 - TRAINING IDEAS</strong></em></a></span></h3>
</blockquote>