Mona’s Training Tips

December

•  This is the crucial time in training for the Surf “T” Surf with just a month to go so you should now be covering twice your chosen distance over the 3 or 4 weekly sessions you are doing and one of them would be close to race distance (7km for the 10km run and 4km for the 6km run/walk event).
• It is a busy time with work and family commitments leading in to Xmas so stick to your routine. If in doubt write down your planned runs for the week so you feel compelled to do them.
• Start training in the shoes and uniform you will compete in on the day so they are well worn in and comfortable.
•  Keep the fluids up, especially now the weather is getting warmer. 
• Prioritise sleep as it will be the first thing you compromise at this busy time.
• Limit your alcohol as it will detract from your hydration efforts and be strong with your eating habits, it would be a shame to waste all your hard work from now until the race.
• Enter........the set goal will motivate you.
• Run over parts of the course and become familiar with the route your run takes as this will allow you to focus on performance on the day.
• If you get sick or have a sore spot miss a session; then don’t try to catch up on it just pick up from where you left off.
• Do a run or walk at the pace you plan to do on race day, this will get you used to it and provide a good check of how realistic that speed is for you.

See you there fired up and ready to go on race day.

November

• There is an event for everyone from the serious runner to the family walking together and I find it is good to enter early so you have a goal to work towards.
•  Challenge yourself a bit by picking the event that is just above your comfort zone (10km run if you were thinking 6km run, 6km run if you were thinking 6km walk and 6km walk if you weren’t planning on doing any event).
• Now is the perfect time to start training if you are not exercising regularly already as entries have just opened and we are just under three months out from event day.
• You need to be training at least three times a week and at this stage I would look to completing the distance of your selected event in total over the three sessions. So if you are doing the 6km run for example you would do three 2km runs this week. Feel free to combine a run and a walk or even just do a walk at this early stage.
• Make sure you wear actual running/walking shoes as they are designed specifically for this activity, the last thing we want is for you to get injured or sore.
• Carry a water bottle with you or stop regularly at a drink tap to ensure you stay hydrated as the weather begins to warm up a bit.
• Start your exercise program on a grass oval so it is softer on your legs and if you get tired it is not far for you to get back to the start point.
• Wear a watch to record your exercise time or distance so you have a measure of your progress.
• A cap is a good idea at the moment as it is magpie swooping season so beware!
• Challenge a friend or family member to join you as the commitment to each other will assist you to keep motivated.

Team Entry

• A team consists of a minimum of five (5) competitors. There is no maximum on the number of competitors in a Team.
• It is FREE to register a Team Name. All Team Members MUST complete their own individual entry form and pay the normal fee for that event. All Team Names must be registered by 5pm, Thursday 5th January 2012.
• Teams can compete in the 10km run, 6km run or 6km walk events.
• All members in a Team must complete the same distance event i.e. five (5) people all competing in the 10km event.
• The times of the first five (5) competitors across the Finish Line count towards the “Team Total Time”
• Teams must be a corporate, club, organisation, sporting group, school which can demonstrate obvious link
• A Team prize will be awarded to 1st place in each category

How to enter a TEAM

• All "Team Names" must be pre-registered prior to any member of your Team entering online. Team Names must be entered by 5pm Thursday, 5th January, 2012.
• The Team Captain will receive an email accepting their Team Name. Teams can then complete their individual entries 
• Each member of your Team must complete his/her own individual online entry form ie 1 x entry form for EACH COMPETITOR
• Please ensure all members of your Team know what your exact Team Name is to avoid confusion / disappointment if wrong details have been submitted