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The Star: March 16, 2017

1 Complete and attach to

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

plete and attach to clothing bag for 14km 6km The Star Latest Christchurch news at www. .kiwi Thursday March 16 2017 45 name signed 2017 14km 6km 19 March 2017 This emergency contact number 2017 sticker is valid for entry into either distance. Must be worn during the event, to claim prizes, and for free entry into Ferrymead Heritage Park. OFFICIAL ENTRY NUMBER: This Moving with you for 43 years! existing medical condition 19name th March 2017 • Prize Giving Ferrymead emergency Park. signed contact number existing medical condition 19 th March 2017 • Prize Giving Ferrymead Park. dist to c Ferr OF ENTER NOW $25 ENTRIES NOW OPEN! $20 Early bird available online Online • PakNSave • New World • The Athletes Foot • YMCA Children 10 years old and under free Be in to win return flights for two, thanks to Singapore Airlines A Star Media Event Are you up for it? The Star Photo Archive: 1983 city2surf.co.nz