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#30 City 2 Surf
It isn’t known as “the hardest fun run in the world” for no reason.
For starters 14km is a long way, then some sicko event organiser decided to put a heartbreaking 3km hill in the middle of it.
And the best thing of all…when you get to the hill…your legs already have about 7km of exhaustion built in…so you aren’t exactly “fresh”.
But I, like many people around Australia (and the world), love this fun run for the challenge that it represents.
Ok maybe love is too strong a word...
The 2008 City to Surf is only 6 weeks away, so I hope most of you have entered, and if so have started your training. For this months tip I would like to share some ideas on how you can improve your race experience and conquer heartbreak hill.
Now, before I begin I need to qualify that I am not a long distance runner. At 6’3 and close to 100kgs, I am built to lift heavy things and hit like a truck, but unfortunately not run 14km’s on a regular basis. Especially since the ligaments in my knees and ankles packed up, retired and moved to she bang-a-bang a few years ago.
However, I have done the City to Surf for the last 3 years in respectable times, and I am fortunate enough to be running from the front of the pack this year. I also lived with the amazing athlete who finished 5th last year in the womens’ group. So hopefully you find these tips useful.
Leading up to the event
Drive or walk the course so you know what you will be up against. If this is your first time and don’t know what to expect your mental state will not be at its peak during the run. Even if you have run the event before this is a good trick to get your head in the right space.
Include some hills in your training runs. Only doing flat training runs will only get you half way in the City to Surf. If you can do your hill training on the actual Heartbreak Hill, that is the best way to train your self to conquer it. Stair training runs are also a good alternative to hill training.
Try to run the distance before race day (minus the hill if you prefer), as this will give you a psychological advantage that you know that you can make the distance. If you can’t do this you should at least be doing 10km runs and the adrenaline and excitement on the day should carry you the rest of the way to the finish line.
There are some fun runs leading up to the City to Surf that will also help you out mentally, and help you gauge where you are at with your training. Try the 7km Bay Run and/or the 11km Sutherland to Surf
Create a play list on your iPod for the race. If you set yourself a goal finishing time, you can work backwards and figure out where on the course you will be to arrange your play list. A good idea is to have some music with a constant beat for the first few kms so you can get into a comfortable rhythm, then when you are on the hill some inspirational tracks such as “Ain’t no mountain high enough”…or not. Set up a playlist because searching for tracks during the race is inefficient.
Get your shoes properly fitted. This is important as 14km will expose any ill fitting shoes causing you pains all the way up your legs and back. Most specialist footwear retailers will be able to determine if you are flat footed, over pronate or supinate, or have a high arch, and put you into the right shoe for your needs.
If you want to save some money go to a footwear store and get yourself fitted into a pair of runners, but say that you will come back to buy them. Then instead go online and buy them. If you purchase them direct from the US, they will often be about half the price.
Socks are also more important than you think. You should aim for 100% cotton or wool socks that will breathe and help avoid blisters. Synthetic material generally will cause you issues such as blisters. Except of course for Thorlos. These are the Lamborghinis of running socks and at $35 a pair they had want to be. They are scientifically designed to “wick the sweat away from your foot”. I use them, they are great.
You should start carbohydrate loading up to 2 days before the event. This means including pasta, rice, bread etc into each meal. This will give you the fuel to burn on race day.
On race day
Breakfast should be high in carbohydrates, try muesli with milk or yoghurt with fresh fruit, or whole meal toast with honey (did you know honey is low GI?). Bananas are also a favourite of competitive runners. Make sure you don’t eat too close to race start or it will really slow you down, 1 to 2 hours before is best
14km is a lot longer than most weekend jogs, and the distance in itself can create some unique discomforts. If you haven’t run the City to Surf before listen up.
Guys, put band-aids over you nipples. Ok stop laughing this one is serious. The amount of guys that finish the race suffering from bleeding nipples is astonishing. The rubbing of your shirt is fine over 5km but over 14km it is excruciating, so tape them up.
Put Vaseline wherever skin might rub on skin. Ok once again stop laughing. Chaffing is not fun and unless you want to look like you have finished the race on a horse I suggest either wearing bike shorts, or alternatively using Vaseline on the inner thighs. Under the arms is also a common spot for chaffing.
If it is a warm day, wear lighter colours. Dark colours will absorb the suns rays and increase your body temperature (not a good idea). Fortunately, specialist running clothing usually means that you can wear darker colours and get away with it if you really want to.
Drink plenty of water before, during and after the race. Dehydration will kill your performance, and if not acted on will kill you too. Water is best before and during the race, and Gatorade/Powerade after the race. This is because you want the water to be absorbed as quickly as possible and the sugar in sports drinks slows down absorption, but is helpful in replacing electrolytes after the race.
Even if you don’t think you need to visit the bathroom BEFORE the race. Nothing will break up your rhythm like queing for a Porta-Loo at Rose Bay.
Even though everyone else does, resist the temptation to sprint at the start. Inevitably those that do end up dying about halfway up the hill. Find a rhythm and stick to your pace.
If you are after a good time, the down hills are where you can do this. Most people recover on the down hills, lean back and slow themselves down. But watch the great runners and they lean forward and let their speed increase with the decline (be careful not to lean too far though!!).
After the race, eat a big meal. Your body will be craving nutrients and the best way to do this is a big healthy meal including carbohydrates and protein or alternatively a protein shake.
I hope this has helped. I wish everyone entered in the City to Surf the best of luck and I will see you at the finish line. For more tips you can check out the City 2 Surf website
Til next month,
Chris
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