As I write this, there are exactly 9 days, 12 hours, 7 mins and 36 seconds until the gun is fired on the 2013 Sun-Herald City2Surf. If you’ve been training hard, it’s time to start thinking about your taper. And if you haven’t been training? Well, good luck to you sir.
I haven’t run more than 10km in a while – in fact, it’s very possible that the last time I ran over 10km was the 2012 City2Surf. And while I had been doing some solid mid-week 10km runs, I’ve struggled a little with fatigue over the last couple of weeks and have had to pare my running right back. I think this weekend I need to fit in an easy 12km – just to remind my body what’s expected of it. Then my plan for next week is a high-intensity circuit on Monday, easy 6-7km on Wednesday, Physio Wednesday evening and an easy 4-5km later in the week.
So, what should you be doing? Well, much like cramming for an exam, there’s no point overloading your body at the last minute. What it doesn’t know now it’s not going to learn in the next 9 days, and all you’re going to do is put yourself at risk of injury. If you have been training consistently, this is the time to ease your foot off the throttle. As a general rule I’d probably include a couple of light runs, but otherwise I’d suggest a massage (no later than Friday), good food, a spot of yoga and then simply enjoy the lead-up to the race itself!
Being in the taper phase also means you can start to concentrate on the important things. What could be more important than the run itself you ask? Well, as far as I’m concerned, these are the big ones:
RACE OUTFIT
Trust me when I tell you that race day is not the day to trial new clothing. 14km is a long way at the best of times, but when you’ve got new-singlet chafe it’s a whole new level of discomfort. I like to wear 3/4 tights and singlet – pretty much the same thing I wear every day of my life really. And don’t underestimate a good quality pair of socks either – personally I’m a big fan of the Lightfeet brand.
MUSIC
Now is the time to perfect your playlist. I don’t tend to hit play on my iPod until I get near Heartbreak Hill, preferring to take in the sights, sounds and general atmosphere of the day. When I get close to the hill though (around the 6km mark) I make sure I’ve got something powerful to get my legs pumping.And once I’m on the downhill slide I prefer something a little lighter. Some of my faves are below (no judgement here please).
For the uphills
The Fighter (Gym Class Heroes) | Anything by Black Eyed Peas | Anything by Pink | Anything by Meatloaf (not a joke) | Eye of the Tiger (Survivor)
For the downhills
Kickstarts (Example) | Riding Solo (Jason Derulo) | 7 Things (Miley) | Jessie’s Girl (remix) | F*ck You (Cee Lo Green) | Blurred Lines (Robin Thicke) | Thrift Shop (Macklemore) | Free Falling (Tom Petty) | Sexy and I know It (LMFAO) | Call on Me (Eric Prydz)
HOW YOU’RE GOING TO STAY WARM AT THE START LINE
Each year my mum and friends from back home scour the local opportunity shops in the lead-up to the race for thick, warm jumpers that they can wear to the start line. They throw the jumpers to the side of the course just before the guns go off, where they’re collected by volunteers from the Girl Guides and donated back to The Smith Family. If you haven’t got a plan for keeping warm at the start line yet, this is a good one!
OK, so now there’s only 9 days, 10 hours, 54 minutes and 10 secs until the gun goes off. I’d best put myself to bed – I’m starting to get nervous already!