<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>City to Surf Tips 2016</strong></em></span></h1>
&nbsp;

&nbsp;
<h3><span style="color: #993366;"><strong><em>**Today's tips are appropriate for all fitness levels.</em>  </strong></span></h3>
&nbsp;

&nbsp;

&nbsp;
<h4><strong>Tackling <span style="color: #ff0000;">“Heartbreak Hill”</span> </strong></h4>
&nbsp;

<em>For those who are yet to tackle the infamous ‘heartbreak hill’, but have heard about it, really, it most certainly shouldn’t be something to worry about.</em>

[caption id="attachment_3799" align="alignright" width="267"]<img class=" wp-image-3799" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/12-1-300x225.jpg" alt="OLYMPUS DIGITAL CAMERA" width="267" height="200" /> OLYMPUS DIGITAL CAMERA[/caption]

&nbsp;

&nbsp;

<em>Around the 6 km mark of the C2S you’ll be asked to climb about 1500 metres at 3-4% gradient.  At this point in the race you should be well and truly warmed up, and, providing you employ the tips before, I’d reckon you’ll be just fine on race day. </em>

&nbsp;

&nbsp;

&nbsp;

&nbsp;
<h4><strong>Tips for <span style="color: #ff0000;">‘Heart break Hill'</span></strong></h4>
&nbsp;
<blockquote><span style="color: #993366;"><strong>Defend your progress</strong></span> – forget about attacking your position in the race. Relax on making up time, forging ahead of someone, keeping up with you<img class="alignright size-medium wp-image-3798" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-1-300x193.jpg" alt="026_05_b" width="300" height="193" />r mate, or holding your pace via your new garmin gps watch.  Just consider the next 1500 as something you’ve just gotta get through while keeping much needed juice in the tank for the rest of your journey.

&nbsp;

<span style="color: #993366;"><strong>Control your breathing</strong> </span>– forget about what your heart watch watch, gps units pacing clock, or sweat monitors says - simply base your intensity – for this hill – on your breathing rate.  Your pace should reflect 'controlled breathing' allowing for a simple 1-2 word answer if asked an (untimely) questioned.  Focus on your breathing opposed to making calculations on how much longer this damn hill will last.

&nbsp;

<span style="color: #993366;"><strong>Shorten your stride</strong></span> – over-striding, or throwing your lead and landing leg out ahead of your hips will burn more juice – it’s as simple as that. So, take baby steps, make your strides easy and uncomplicated – no one should be able to hear you coming.  I like holding the same cadence (stride rate) through out the entire race.  This hill is no exception.  I try and keep my feet low to the ground and clicking over reasonably quickly (170 SPM).  Avoid thumping big strides at all costs.

&nbsp;

<span style="color: #993366;"><strong>Shoulders back &amp; down</strong></span> – if you find your shoulders rounded forward and <img class="alignright wp-image-3797" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/gradient-300x108.jpg" alt="gradient" width="356" height="128" />your chin is inches from the ground you’ll likely find the rest of the run a thumping nightmare. Hold an upright posture – head up – shoulders back and down – and focus on something 50 metres ahead of you.  Avoid slapping your foot into the surface - this usually reflects poor unbalanced posture.

&nbsp;

<span style="color: #993366;"><strong>Surrender your position</strong></span> – back to tip #1. Just concede your position and time clock for the 'hill'.  You’ll well and truly make up your ‘best’ position and time if you’ve still got a good tank of juice at the top.  Remember there’s still a long way to go.</blockquote>
&nbsp;

&nbsp;
<h4><span style="color: #ff0000;"><strong>Also to consider;</strong></span></h4>
<blockquote>Practicing your hill running economy in training.</blockquote>
<blockquote>Perhaps throw in a few calf raises prior to your hill practicing s<img class="size-medium wp-image-3636 alignright" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ronnn-300x199.jpg" alt="ronnn" width="300" height="199" />et.</blockquote>
<blockquote>Use your arms a little more as you near the top.</blockquote>
<blockquote>Descending on grass would be best - if possible.</blockquote>
<blockquote>Throw in a few push ups before each hill rep - if training intervals.</blockquote>
<blockquote>Mix up your hill length – and don’t disregard using a treadmill @ 4-7% gradient.</blockquote>
&nbsp;

&nbsp;

&nbsp;
<h3 style="text-align: center;"><span style="color: #993366;"><em><strong>HAPPY TRAINING</strong></em></span></h3>
&nbsp;
<blockquote>
<h3 style="text-align: center;"><span style="color: #ffffff;"><a style="color: #ffffff;" href="http://balancehealthprograms.com.au/city-to-surf-tips-5/"><em><strong>TAKE ME TO TIPS # 5 - RACE BRAIN MOTIVATION</strong></em></a></span></h3>
</blockquote>