117075cs

1
Complete and attach to clothing bag for
free clothing transport from start to finish.
Complete and attach to clothing bag for
free clothing transport from start to finish.
Name: ______________________
______________________
Email: ______________________
______________________
Phone:______________________
Phone:______________________
44 Thursday March 16 2017
14km Latest Christchurch 6km
news at www. .kiwi
The Star
2017
This
This
name
name
emergency
emergency
WEEK 10: Taper Time
contact
contact
number
number
The work is done. The only thing to
signed
signed
do now is to freshen up. You do that
not only by reducing your training
but also by getting plenty of sleep
and eating healthy foods this week.
Nerves can get in the way of a
good taper. So try and “keep the
lid on”. Nerves can also interfere
with your eating. This is not the
time to put on or lose weight. Keep
focused on the plan. You often hear
top athletes talking about sticking
to the process. That means they
are not thinking of the final result
at the finish line but they focus on
their task during the event. This
also applies to you. It means that
most of the time your thoughts
will be with your rhythm, pace and
technique. Your breathing will be
a good measure of your pace and
if your breathing is more laboured
than during your training sessions
you are going too fast.
existing
existing
medical
medical
condition
condition
19 th March 2017 • Prize Giving Ferrymead Park.
sticker
sticker
is
is
valid
valid
for
for
entry
entry
into
into
either
either
distance.
distance.
Must
Must
be
be
worn
worn
during
during
the
the
event,
event,
to
to
claim
claim
prizes,
prizes,
and
and
for
for
free
free
entry
entry
into
into
Ferrymead
Ferrymead
Heritage
Heritage
Park.
Park.
OFFICIAL
OFFICIAL
ENTRY
ENTRY
NUMBER:
NUMBER:
SUNDAY
MARCH 19
14km 9am,
6km 10am
www.city2surf.co.nz
CITY 2 SURF TRAINING PROGRAMME
Prepare yourself to run surrounded
by a large group of people. It
can be quite unnerving for some
people. Above all, run at your own
pace from the start. Hold back a
bit when the gun goes off rather
than trying to get ahead of the
pack. If you start too fast there will
be a price to pay later. If you have
someone you can run with who is
of a similar level you can keep each
other in check.
TIP OF THE WEEK
LEvEL WEDNESDAY FRIDAY SUNDAY
Beginner 14km 45 min jog continuously Z1-2 Rest or 30 min walk or 20
min jog
Intermediate 14km 50 min easy jog with 4x3 min Z2-3
alternated by 2 min Z1 in the middle
Rest or 30 min jog
City2Surf
City2Surf
WALK 6km 35 min, light intensity 25 min moderate intensity City2Surf
WALK 14km 40 min, light intensity 30 min moderate intensity City2Surf
The main tip is to enjoy yourself. While you are
“sticking to the process” there is no reason why
you can’t take in the occasion at the same time.
Run with a smile on your face. Have a good one!
On behalf of the team at Sportsmed
(www.sportsmed.co.nz)
Dr John Hellemans, Sportsmedicine
Practitioner/Coach
This programme and accompanying information are written as a
guide only. If you are concerned about your health at any stage please
undergo a health check with your GP.
REGISTER
ON-LINE
TODAY!
HOLIDAY
PROGRAMMES
ACTION-PACKED FUN + ADVENTURE
A range of activities to inspire your
kids and build their confidence.
- Skills sessions delivered by local sports clubs - Mega Air
- Margaret Mahy - Swimming - Movies - Kite Making
- Exclusive SportStart Fundamental Movement Skills (FMS) sessions
- Frisbee Golf - Orienteering - Roller Disco - and much more!
The activities listed are not available at all locations.
Find out more about the activities offered in your area:
VISIT www.sportcanterbury.org.nz/holidayprogrammes
REGISTRATIONS CLOSE:
10 April (week 1) + 17 April (week 2)
SINGAPORE AIRLINES
BRAND GUIDELINES
SUMMARY
Be in to win return flights for two to any
Singapore Airlines destination in the UK
or Europe, thanks to Singapore Airlines
Prize announced at mid-day Sunday 19 March.
You must be wearing your City2Surf
registration sticker to be eligible
Proud Sponsors