<h1 style="text-align: center;"><span style="color: #993366;"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>
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Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<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="322" height="218" />

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Check out the group that best represents your interest to date.

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<blockquote><span style="color: #ffff00;"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.

<span style="color: #ff9900;"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.

<span style="color: #ff00ff;"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know I’m it's coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>
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<span style="color: #ffff00;"><strong><em>GROUP 1 - Tips</em></strong></span>
<blockquote>Damn it, given you were so keen with your training you've overcooked your 'training dose' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class="alignright size-medium wp-image-4039" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg" alt="maxresdefault (7)" width="300" height="169" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.

You’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.

If you’d like to post your best time, know that 98% of missed
endurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.

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<span style="color: #ff9900;"><strong><em>GROUP 2 – Tips </em></strong></span>
<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class="alignright wp-image-4040" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg" alt="hqdefault (3)" width="236" height="177" />controlled runs it should return to your normal ‘steady paced’ zone.

If you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>
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<span style="color: #ff00ff;"><strong><em>GROUP 3 – Tips</em></strong></span>
<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class="alignright wp-image-4041" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg" alt="download (4)" width="140" height="105" />

Build ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>
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<h3 style="text-align: center;"><span style="color: #ffffff;"><a style="color: #ffffff;" href="http://www.bpsnowyhealth.com.au/city-to-surf-3/"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>
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