Last Minute Tips for the City2Surf – 5 more sleeps.

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Whether it’s your first or it’s your 10th City2Surf Race, Agoga’s Veronica Wallington has  come up with a quick checklist to get you the starting line feeling good.

City To Surf

Just 5 more sleeps until the City2Surf.

For the final week here are 6 things to aim to keep on top of:

1. HAVE I STRETCHED?
If no, sit your butt down in front of the telly and do at least 15mins of extra stretching per day… hamstrings, quads, glutes, lower back, hips! Go for it! Everyday ’til City2Surf day!

2. AM I EATING ENOUGH GOOD FOOD?
Refueling after each training session is of prime importance right now! Don’t skimp on carbs, but opt for healthy low GI ones from veggies, fruits and wholegrains.

3. AM I HYDRATED?
At least 2.5L everyday! This is a minimum and try to make sure it’s mostly from natural drink sources (good ol’ H20 will do!)

4. EASE UP ON YOUR HARD TRAINING DAYS
With only a few days to go, take it easy on the training and pull back on intensity. Opt for a few easy jogs, longer stretch time and lighter weight work. Don’t worry it’s only for a few days, next week you can go back to everything full throttle!! Also make sure you go for a light run the day before.

5. SLEEP…ZZZZ!!
Are you getting enough sleep to let your body adequately recover and restore after training? Really important in this final week to stand on that line as well rested and restored as can be. Aim for at least 7hrs of shut eye a night and aim for quality sleep (no TV or bright lights on!).

6. TAKE EXTRA CARE
Massages, ice baths, foam roller release. Any niggles or old injuries that you’ve been feeling creep in in the last few weeks of training don’t give in to them now. Take the time to do these little things that can make a huge difference come race day.
Pretty simple guys, take care of yourself today and your body will thank you for it tomorrow!

COME TO THE AGOGA AFTER PARTY!
Agoga is hosting a free after party alongside a few legendary partners, lululemon athletica Bondi Junction, The Running Company Bondi & Potts Point stores, as well as Bottoms Up!

Fitness (of course!)… it’s our 3rd year running the event and this year not only will you be celebrating your win with tunes from a live DJ & a goals tree to make your achievements known, you will also be super well FED with (free) hot food, protein shakes, fresh juices, bliss balls & piping hot tea, as well as being looked after with a chill zone, massages (yep, they’re free too) & stretch stations!!!

The event is at an indoor/outdoor venue, Bodymindlife at 40 Hall St, just a stone’s throw from the finish line in Bondi. Make sure you visit – runners, spectators & friends all welcome, this is a fun & free community event and we can’t wait to see you all there! 5 sleeps to go!

VERONICA WALLINGTON (better known as VW) is an ex professional, sponsored athlete (sponsored by Nike in the USA and SKINS back here in Australia) for cross country and track/field.

Renae Leith-Manos

CONTRIBUTOR

Renae Leith-Manos travels the world writing (www.renaesworld.com.au). She has had a colourful media career as a journalist in many magazines and newspapers, and spends her time writing, consulting to new businesses, running, doing yoga, swimming & cycling.
She's likes healthy eating, but thinks chocolate cake is just as important as kale chips.
She spends most weekends hanging out with her gorgeous twins.

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