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SYDNEY, AUGUST 9
EVENT GUIDE
Early Bird Entries
Closing June 26
@runoutloudau
city2surf.com.au
with you every step of the way
Whether you’re hoping for a PB or just hoping to finish, Westpac is a proud
supporter of The Sun-Herald City2Surf. From before your race starts, to your
celebration at the Red Zone, Westpac is there to support you.
Enter now at city2surf.com.au/westpac
WBC4376/QP
#YourRaceSydney
© 2015 Westpac Banking Corporation ABN 33 007 457 141 AFSL and Australian credit licence 233714.
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2
SUNDAY, JUNE 21, 2015 THE SUN-HERALD
#BOOSTYOURRUN
go online to
available in store and online www.adidas.com/running
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GET SET, GO SYDNEY!
Run it, walk it or cheer them on: the City2Surf is a race, street party and Fundraiser
CLOVER MOORE, SYDNEY LORD MAYOR
The City2Surf is a great Sydney
tradition. As one of the world’s biggest
fun runs, it helps showcase our city to a
global audience.
The sight of tens of thousands of
people running, jogging, walking and
dancing from Hyde Park down William
Street is an inspiring spectacle.
Congratulations to everyone taking on
the extra challenge to raise funds
for charity as part of this year’s
race.
Whether you are aiming to win
the race, beat your persona best
time, get your team across the line
or just soak up the atmosphere on
the way to Bondi, I wish you
the best of luck.
DAVID ROOD, EDITOR, THE SUN-HERALD
MIKE BAIRD,
NSW PREMIER
I am delighted to send my best wishes to
everyone participating in The Sun-Herald
City2Surf.
Presented by Westpac, the City2Surf is
one of the most iconic runs in the world.
In this 45th year, more than 80,000
runners and walkers are expected to take
to the streets of Sydney to raise funds for
many wonderful charities.
Showcasing our beautiful outdoors,
the City2Surf promotes an enjoyable, fun
and active lifestyle to participants and
viewers alike.
This year, the City2Surf is expected to
raise $5 million. Hundreds of charities
rely on this funding, which is supported
and made possible by every individual
participant and sponsor. This significant
effort is what makes the atmosphere of
the City2Surf so special.
No matter one’s level of fitness, the
City2Surf offers a truly memorable
experience for everyone, including
competitive runners, walkers and
viewers.
I take this opportunity to acknowledge
the contribution of fundraisers, sponsors
o co
ccontribute
nttriibu
bute
e
and all those who
ent wh
en
hat
a
to making the event
what
ly
it is – an incredibly
eci
cial
a
satisfying and special
es a
event which unites
allll
of us.
p nts
pa
I wish all participants
ng
a safe and fulfilling
journey.
GAI MCGRATH, GENERAL MANAGER, RETAIL BANKING,
WESTPAC RETAIL AND BUSINESS BANKING
Nothing says Sydney like
The Sun-Herald City2Surf,
presented by Westpac.
It’s a 14 kilometre street party.
It’s an institution.
A heaving field of more than
80,000 – from the elite to the
elite at heart – pound the
bitumen, desperate for that first
glimpse of Bondi sand and sea.
Bananas over take gorillas,
Heart Break Hill threatens and
then yields, music pumps from
front yards, prams roll past and
kids line the streets, their hands
stretched out for high fives from
passing runners.
And it’s not just the world’s
biggest fun run. Since the
City2Surf started in 1971,
with 2000 people taking to the
streets it has raised more than
$25 million for charity. This
year the event hopes to raise
$5 million with more than 850
registered charities.
The City2Surf is all
about personal bests, and
communities coming together,
from Westpac and all our
sponsors to the hundreds of
volunteers who make the event
happen.
Congratulations
gra
atu
tula
l tion
o s
and good
ood luck
to all our
runners
rs –
and we’ll see
you att Bondi.
ENTRY DETAILS: city2surf.com.aU
With August almost upon us
Sydney will again welcome the
world’s biggest fun run, The SunHerald City2Surf, presented by
Westpac.
Westpac is extremely proud to be
supporting this iconic community
event, now in our sixth year as
Presenting Partner, and furthering
our involvement with Fairfax Events
to bring the series of fun runs
y.
around the country.
cal
Our support of local
stralia to
communities in Australia
pport
encourage and support
hei
er
them in achieving their
goals has always been a
strong focus and we look
eing
forward to again being
part of the strong
community spirit in Sydney.
Westpac will be providing
activities around the course to
help keep all runners entertained
and support stations to offer
encouragement in pursuit of the
finish line.
This event also provides an
opportunity for Westpac to raise
funds and awareness for the
Westpac Lifesaver Helicopter
Servic which has been
Rescue Service,
conducting vital patrols and
rescue
ues ffor the community
ue
rescues
g ou
along
our coastline for more
than 40 yyears. On behalf
of Wes
stp
p
Westpac,
good luck to all
n your pr
in
preparation and for
August 9
9.
3
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warm-up with Retrosweat
Get your FREE
official Run Out Loud
Headband at this
year’s start line.
START
LINE
DANCE
PARTY
4
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Have some fun before the run with an
‘80s-style workout complete with luridcoloured leotards, loud leg-warmers,
bright tights and loads of glitter.
The mass warm-up at the Hyde Park
start is free and will leave you feeling hot,
hot, hot.
Retrosweat’s Shannon Dooley is leading
the limbering up and while runners don’t
have to dress retro, Dooley hopes plenty
of people will.
“You won’t catch me running in black
dri-Fits and a tank top, I’ll be going all out
to express myself, rocking a g-banger
leotard, scrunchy and lots of eyeshadow,”
she says.
Dooley is a NIDA graduate who treats
every freestyle aerobics class (she runs
at least three regular classes a week)
as a performance that sees participants
“having fun in this happy, innocent, brightly
coloured world of the ’80s when people
were brave and naïve and excited about
the future.”
The playlist for this year’s warm-up
includes hits by Wham!, The Pointer
Sisters, a bit of Bananarama and possibly
some Duran Duran.
“It’s all about encouraging people to run
out loud,” Dooley says.
Most runners are building up their
training leading into race day, but don’t
neglect your race-day wardrobe, Dooley
says. “Planning your outfit is a critical part
of planning your workout.”
Think strong colours, plenty of pastels,
and even a dash of neon, despite neon in
fashion being more of an early ‘90s trend.
“Get dressed up with your friends before
the race, let’s make it a spectacle! Let’s be
as flamboyant as flamingos travelling from
the city to the ocean in a big bright flock.”
Hot Dub Time Machine is billed as
the World’s First Time-Travelling
Dance Party, taking you on a
transcendent journey through pop
music history.
Hot Dub has broken dance floors
at sold-out shows all over the globe
along with headline main stage slots
at some of the biggest festivals.
Songs are played in “strict”
chronological order from 1954 to
2015 with enormous mashed visuals
scratched live from vinyl turntables.
Hot Dub is all about singing, dancing
and having a party.
ENTRY DETAILS: city2surf.com.au
EVENT GUIDE
@runoutloudaU
Boost your race with on-course music
Running to music can lift your
performance, so leave the
earphones at home and pump
your pace with this year’s oncourse acts spinning sounds
that motivate and energise.
Research by University of
Southern Queensland sports
psychologist Professor Peter
Terry indicates elite athletes
training on a treadmill with music
that suits their stride can run for
18 per cent longer.
Terry’s studies speak to a
growing body of research
into the performance effects
of music. The first and most
obvious is psychological. “Music
alters mood and generates
particular emotions,” says Terry.
Music can delay fatigue by up
to 10 per cent on average when
the rhythm is right by distracting
an athlete’s perception of
exertion and because running
in time with the rhythm makes
running more comfortable.
Music is a known performance
enhancer and helps you work
harder. “We call this improved
performance an ergogenic
effect,” says Terry.
Music can change the body’s
physiology to improve efficiency,
too. “You use about 1-2 per cent
less oxygen when you exercise
with music to complete the same
work than you do exercising
without,” he says. “It’s not just a
psychological phenomenon.”
That’s because the rhythm of
music helps runners standardise
their stride rate. “You use less
energy because you don’t make
micro-movements to adjust your
stride as you go. It makes your
One of Australia’s finest DJ duos,
Goodwill & Duncan will be bringing
you home with their party rocking
beats at this year’s finish line.
Skatman, a high-tempo song, is Ethiopian long distance champion
Haile Gebrselassie’s chosen tune.
running pattern more efficient.”
You don’t even have to like the
music to benefit from it.
Tempo to match your
stride.
Ethiopian long distance
champion Haile Gebrselassie
broke running world records in
1998, 1999 and 2003 when race
venues broadcast his chosen
tune, the high-tempo Skatman,
over loudspeakers. “It’s a very
fast paced tune that suited his
taste,” Terry says.
Terry’s colleague Dr Costas
Karageorghis, of Brunel
University, London, devises the
playlist for London’s annual Run
to the Beat half marathon.
Karageorghis has also helped
Spotify and Red Bull select
songs with the right beat and
tone to maximise workouts.
Terry says you can work out
your target time per kilometre to
help you choose the best beat.
“Our research has shown that
most people prefer to exercise
around that 125-130bpm range,”
he says. “There’s a whole raft of
suitable music in that range.”
There is less choice for elite
runners who need music in
the 160 bpm range, so many
choose slower music and do two
steps to the beat, he says.
Even if it’s not in synch with
your pace, music still delivers a
performance lift that’s almost as
good as synchronised tunes.
That’s good news for everyone
at this year’s City2Surf race,
where the live entertainment
starts at Hyde Park and doesn’t
stop until the last Bondi Beach
marquee afterparty calls it a
night.
ENTRY DETAILS: city2surf.com.au
5
The perfect City2Surf start
at Sheraton on the Park
Ideally situated at the starting line of the Sun Herald City2Surf,
Sheraton on the Park is the perfect place to stay. Relax pre-race
with luxury accommodation plus:
• Access to the Sheraton Club including pre-dinner drinks
and canapés as well as a light pre-race breakfast*
• Complimentary access to rooftop pool & health club
Book at sheratonsydney.com or call 02 9286 6000 and quote SPONSOR.
sheratonsydney.com
Sun Herald City2Surf
Saturday Special from
* per room
$
349
*Valid for stays on 8 August 2015. Pre-dinner drinks and canapés as well as a light continental breakfast buffet served in the Sheraton Club on level 21.
Subject to availability. Cannot be used with any other offers. Not valid for group bookings. Sheraton on the Park, 161 Elizabeth Street, Sydney.
© 2015 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Sheraton, SPG and their logos are the trademarks of Starwood Hotels
& Resorts Worldwide, Inc., or its affiliates.
SOP1094
1HERSA1 S005
EVENT GUIDE
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training tips from rachael finch
Westpac Face for the Run Out Loud Series
Motivation!
Like so many things in life, motivation is what keeps you running
to cross that finish line. How I know I will feel after exercise with
endorphins flowing is what gets me out of bed, especially on a cold day.
What makes the City2Surf really special to me is the charity element.
What a great motivator for the whole community! I’ll be running to raise
awareness for the Westpac Lifesaver Rescue Helicopter Service and I
look forward to seeing everyone in the community get behind their own
charities, because if we don’t support these everyday heroes, who will?
Proper nutrition
Training for a 14km run really takes it out of you so it’s important to
replenish your body with all the goodness it needs. See every meal as
an opportunity to nurture and give back to your body. This is what will
allow it to keep going. A balanced meal of protein, vegies and healthy
carbs is a runner’s best friend - and don’t forget the importance of
proper hydration. The night before the race load up on carbs, nothing
too heavy, and allow it to digest and store as much needed energy!
Mix it up and have fun
Doing the same exercises or running along the same track day in and
day out can get boring. Don’t be afraid to mix it up and do something
you wouldn’t normally do. Take a dance class or try kick boxing.
Different exercises work your body in different ways and really help
boost your overall fitness and health. In the lead up to the City2Surf
I will be doing a mix of yoga, dance classes, running and weights to
6
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work my cardio and strength. On race
day Westpac will be providing plenty of
distractions, such as the Misting Tunnel along
the way to help get you to the finish line.
Stretch
Stretch, stretch, stretch. Remember to stretch
out as much as possible, before
and after your run. It is the best
thing for your body, improves
performance and prevents
injury. Try to stretch at least
once a day, you can do it
anywhere and it doesn’t
need to take long.
Treat Yourself
Recovery is key and
unfortunately often
neglected. Treat your body
well and it will reward you.
Sleep, feed your body, take a
day off each week so that you
don’t do more harm than good,
and my personal favourite, take
hot baths for relaxing muscles.
HI KY!
IT'S YOUR RACE
Ky Hurst is a Westpac Lifesaver Rescue
Helicopter Service Schools Program
Ambassador
q: Ky, this will be your third City2Surf. What do you think
makes it a world class running event?
A: The City2Surf is one of the most iconic courses in the
world and the event brings the community together like no
other. The atmosphere on the day is always amazing, and
what makes the event particularly special is that so many
people are running for a cause. I’ll be joining the Westpac
Lifesaver Rescue Helicopter Service crew members in
running to raise funds for the service, which has been
keeping Aussies safe for more than four decades.
q: What is your top tip for those tackling the course?
A: Find the pace that works for you. The 14km race is all
about endurance and with challenges like Heart Break
Hillll a
Hi
l ng
lo
g tthe way it’s important not to burn out
along
earl
r y.
early.
q: Wh
W
a can we look forward to on the
What
day?
y?
A: A gr
gre
great atmosphere, with lots of music
an
nd en
ente
te
and
entertainment.
Volunteers and the
West
We
stpa
pacc S
Westpac
Support Stations line the track
from beginning to end providing extra
encouragement along the way, and
it’s always great to see the whole
community out there giving it a go,
whether you’re a runner or not.
How you run your race is up to you.
Whether you’re out to beat your
personal best, to raise money for your
favourite charity or just have a great
day with family and friends, Westpac
will be with you every step of the way.
At the start line join Westpac Face’s
Ky Hurst and Rachael Finch as they
take you through the Westpac Warm
Up, getting you ready to race.
Look out for the on course Westpac
Support Stations, complete with a burst
of refreshment thanks to the Misting
Tunnel, providing great tunes along the
course and asking you to take part in a
Dash for the Choppers, helping raise
funds for the Westpac Lifesaver
Rescue Helicopter Service.
Westpac customers can join us once
again in the Westpac Red Zone after
the finish line, the best way to relax
and recover after the race. With food,
coffee, massages and more, make sure
you collect your Red Zone wristband at
Expo to enter.
We want to see your journey, training
and your day. Snap and share using
#YourRaceSydney for the chance to
win prizes. Follow @WestpacYourRace
on Instagram to find out more.
ENTRY DETAILS: city2surf.com.au
THE SUN-HERALD SUNDAY, JUNE 21, 2015
7
FLY THROUGH SINGAPORE. FAST-FORWARD TO THE WORLD.
Singapore Airlines makes your journey feel shorter than ever with a seamless connection through
Singapore, en route to over 90 destinations around the world. Along the way, savour the finest
international cuisine and wine, choose from up to 1,000 entertainment options, and enjoy the
award-winning inflight service that makes you feel at home. To book, visit singaporeair.com, call
our reservations office at 13 10 11, or contact your travel agent.
Flights out of Australia are operated by Singapore Airlines, as well as its regional wing, SilkAir.
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EVENT GUIDE
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An epic line up of entertainment on the day
STAY CONNECTED
4
1km
HYDE PARK
2
km
km
km
DOVER
HEIGHTS
BMW SPRINT
H
km
3km
11kmm
H
WESTPAC
CHOPPER DASH
marshal on College St north
of William St, instead of on
Park St as in the past.
College St south of William
St, in front of the Singapore
Airlines Blue group.
1 kmm
12
H
• SH2 Green Group will
• Gold Group will marshal onn
NOVA
Hydralyte
• Westpac Yellow will remainn
Water
F
Toilets
13
on College St north, with
participants marshalling afterr
Green Group has departed.
km
First Aid
HYDE PARK
(South)
AC
H
R
HYDE PARK
(North)
HA
LL
ST MARY’S
CATHEDRAL
8
LE
WI
SS
T
Hot Dub Time Machine
Hot Dub Time Machine is the World’s
First Time Travelling Dance Party, taking
you on a transcendent dance through
pop music history! Hot Dub Time
Machine will be pumping up the volume
this year and is guarentted to get you
singing, dancing and having the best,
party, EVER!
Retrosweat
Retrosweat will be bringing their aerobic
grooves to this year’s start line warm up
with their high energy 1980’s freestyle
workout.
Westpac Chopper Dash
Make sure you go through the Westpac
Chopper Dash. For every runner that
does a short dash, Westpac will donate
to the SLSQ Westpac Lifesaver Rescue
Helicopter Service. Look for the big red
arch on the course.
GoodWill & Duncan
One of Australia’s finest DJ duos,
Goodwill & Duncan, bring you home
with their party-rocking beats at this
year’s finish line.
BMW Sprint
The new BMW 1 Series plays to win
and sometimes even a fun run needs a
little competitive spirit. Introducing the
BMW Sprint – a 1.5km race up Heart
Break Hill.
Record the fastest time in the BMW
Sprint to win a BMW Intensive Driving
Experience and a brand new BMW 1
Series for seven days (preregistration
required). The prize is valued at $2,445.
Get ready to go one better with the new
BMW 1 Series and the City2Surf. For
terms and conditions, bmw.com.au/
city2surfsprint
GOODWILL
+ DUNCAN
BONDI BEACH
Spotify Training Playlist
Take your training to the next level with
Spotify, a free app with all the music
you’ll ever need available on all your
devices. Search for the Run Out Loud
Training Playlist on Spotify or head
to bit.ly/runoutloudspotify and follow
the Hot Dub Time Machine playlist,
designed by the man himself - all your
music uninterrupted and on demand;
no ads, no worries. With only 7 weeks
to go, Spotify is your ultimate training
companion. Run like never before with
unlimited musical motivation at your
fingertips. Spotify’s new Running feature
detects your pace so you can run to
the beat of your favourite tunes, or
simply search “running” for thousands of
running playlists.
What better way to
celebrate and relax after
the 14km fun run than on
Bondi Beach. The Bondi
Beach marquees are the
perfect location to provide post race hospitality
for your teams, clients,
friends and families. Marquees can be dressed up
to suit your needs. Head
to city2surf.com.au/shop/
bondi-beach-marquees
to view our Bondi Beach
Marquee options.
AV
E
E
RIV
KD
R
PA
RS
L
LA
MR
OC
MARSHALL TIMES
START TIMES
Toilets
Elite wheelchair, seeded, preferred
and The Sun-Herald (SH1)
7.20am
7.55am
The Sun-Herald (SH2) Green
7:30am
8:05am
Gold Charity
7:50am
8:20am
Singapore Airlines Blue
8:00am
8:30am
Westpac Yellow
8:35am
9:05am
Drink Station
Back of the Pack Orange
9:00am
9:30am
Gear drop
Checkpoint
R
Race HQ
Information
SIR
KA
VE
TH
FUNDRAISING TARGET $5,000,000
Help raise much needed funds for a
cause close to your heart. The City2Surf
is working closely with over 850 charities
including our Gold Charities, Cancer
Council NSW, Make-a-Wish, beyondblue,
Cure Brain Cancer and many more.
Visit www.city2surf.com.au/fundraising/
raising-money to start fundraising for a
charity of your choice.
GO FOR GOLD
A Gold Charity entry is perfect for those who
would like to make fundraising the focus of
their City2Surf experience. With loads of
benefits including a personalised gold race
bib and starting at the front of the pack on
race day. Find out more at city2surf.com.au/
gold-charity-entries.
LETS
CHA
CH
A
E
B
Toilets
First Aid
SKATE
PARK
Information
OM
Drink Station
AS
ALL BUS SERVICES
MI
TC
BONDIJUNCTION
H
INTERCHANGE ELL
R
BONDI BEACH
D
FR
AN
CIS
MP
ST
Gear Collection
MP
L
Meeting Points
Lost Children
Course Route
ST
To Buses / Exit
VE
SA
TT
NO
This year’s The Sun-Herald
City2Surf presented by
Westpac is amping up.
The 14km course will
be packed with an epic
line up of new course
entertainment including Hot
Dub Time Machine, Goodwill
& Duncan, big bands,
cheerleaders, dancers and
much more. Check out the
exciting line up at city2surf.
com.au/entertainment.
CU
R
START BUS
QUEUE HERE
Entertainment
BONDI BEACH
NE
RD
HYDE PARK
BARRACKS
COLLEGE ST
START GROUP
Gear service closes at
7:00am.
All start groups use the
same Gear Drop location.
Participants are
encouraged to use the
Gear Drop at the
City2Surf Health &
Fitness Expo.
RO
SC
OE
ST
RE
ET
MACQUARIE ST
COLLEGE ST
WA
R
BE
ST. JAMES
PARK ST
6
k
10
0km
ELIZABETH ST
MUSEUM
TO START
S
5km
ROSE
BAY
7kmm
TO START
DOUBLE
BAY
HEARTBREAK
HILL
NO ACCESS
RUSHCUTTERS
BAY
WESTPAC
CELEBRATION
TUNNEL
ELIZABETH ST
NO ACCESS
HOT DUB TIME MACHINE
+ RETROSWEAT
e
Due to the construction of the
LightRail in Sydney’s CBD,
there are some significant
changes to the City2Surf start
area.
WILLIAM ST
9kmm
CHANNEL 7
Get your FREE official
Run Out Loud Headband
at this year’s start line.
PARK ST
IMPORTANT START
AREA CHANGES
Share your latest progress updates or a classic
training selfie through our social network. Follow
#ROL on Facebook and Instagram to make sure
you receive the latest Run Out Loud event offers
and event updates.
MARTIN PLACE
k
8km
H
STANLEY ST
HUB
SINGAPORE
AIRLINES
HUB
’*subject to change’
Bus Queues
THE WESTPAC LIFESAVER RESCUE
HELICOPTER SERVICE
The Westpac Lifesaver
Rescue Helicopter Service is
Westpac’s official charity for
the Run Out Loud Series. As
the oldest civilian search and
rescue service in Australia,
formed in 1973, the Westpac
Lifesaver Rescue Helicopter
Service has been in operation
for more than four decades.
During this time, the service
has performed more than
70,000 missions and no-one
has ever had to pay to be
rescued.
There are three services
across NSW: the Hunter
Region Service has bases
in Newcastle and Tamworth;
the Northern Region Service
is based in Lismore, and the
Southern Region Service has
bases in Sydney and Moruya
on the South Coast.
ENTRY DETAILS: city2surf.com.au
9
Exercising? Sweating?
Sweating from excessive heat or strenuous exercise can lead to dehydration
Proud Supporters of
Available at your Pharmacy
Always read the label. Use only as directed. If symptoms persist see your healthcare professional. ASMI 29194 1014.
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10
SUNDAY, JUNE 21, 2015 THE SUN-HERALD
GO ONE BETTER.
THE NEW BMW 1 SERIES.
Introducing a born competitor. The new BMW 1 Series is
sportier inside and out with the latest BMW TwinPower Turbo
engines to deliver a truly dynamic driving experience.
Connect to the road and the world around you like never
before with Rear View Camera, Remote Services and
Real Time Traffic Information* – now as standard.
With its unbeatable performance and sporty stance, this
Ultimate Driving Machine is the perfect race companion.
Which is why BMW is partnering with the Sun-Herald
City2Surf presented by Westpac to challenge runners
to Go One Better. Every participant in this year’s race can
take on the BMW Sprint.^ Record the fastest time in the
BMW Sprint to win a BMW Intensive Driving Experience and
a brand new BMW 1 Series for a week. Or, simply race in to
your preferred BMW dealer and arrange a test-drive today.
*BMW ConnectedDrive Terms and Conditions apply. Please refer to bmw.com.au/ConnectedDrive
or contact your preferred BMW dealer for further information. ^Terms and Conditions available at
bmw.com.au/city2surf
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The new
BMW 1 Series
133 BMW
bmw.com.au
EVENT GUIDE
@runoutloudaU
Plan for Race-Day Fitness
If you’re new to marathon running, Christian
Miranda’s key advice is a pithy two worder:
train gradually.
“One of the big things that people get stuck
with is overuse injuries, burnouts and fatigue.
The main thing is to understand where
you are at from a fitness perspective and
gradually increase the workload leading up
the run,” he says.
An adidas training ambassador, Miranda’s
other key two-word advice is: have fun. ‘‘The
enjoyment and satisfaction you will have
when you cross the finish line will make the
hard work worthwhile.’’
BEGINNERS
Ask yourself: do you just want to get across
the line? Do you want to walk and run or run
all the way from the city to Bondi? Are you
chasing a particular time?
Once you’ve set your goal, running coach
Sally Lewis suggests your first week of
training should alternate one minute of
running with four minutes of walking. The
following week, it’s two minutes of running,
three minutes of walking.
New runners go through each stage for
three non-consecutive days a week before
moving to the next level. If you start training
today, by race day you may be able to run for
up to five kilometres.
A trainer with Sydney’s DC Run, Lewis
also recommends three strength exercises:
squats (to help with the strain on quads
Strength exercises should be part of your training plan.
when running downhill), lunges (for glutes
and hamstrings) and calf raises.
Technique is also really important, so try to
land on your mid-foot rather than your heel,
and land under your centre of gravity, that is,
under your hips, not ahead of them.
EXPERIENCED RUNNERS
You are hopefully already working up your
endurance, undertaking longer runs than
usual, with the race-day 14-kilometre course
in mind.
Strength sessions are a big help for
experienced runners, to help you combat the
long hills on the course.
To work on your speed, start undertaking
interval speed sessions at a track or oval,
trialling 400-metre sprints.
Th adidas
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heart rate,
calories, pace, distance and stride rate, all from the
wrist. RRP, $250, from adidas.com.au
STRETCH, STRENGTH, STAMINA
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eru
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ENTRY DETAILS: city2surf.com.au
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• Run
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at
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e Dri
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nkk plent
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befo
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nd agai
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11
1HERSA1 S011
EVENT GUIDE
@runoutloudaU
EVENT ESSENTIALS
From race bibs to road closures here’s all the key event information
HEALTH & FITNESS EXPO
The City2Surf Health & Fitness Expo is the
place to go for all your race day preparations.
Featuring the latest products, special offers,
free samples, give-aways and the full range
of event merchandise. Our dedicated experts
will be on hand to answer all your questions,
the 2015 Expo is set to be bigger than
ever! Admission is free, and all participants,
friends, family and sporting enthusiasts are
encouraged to visit.
Gear Drop
At the Expo
For the first time City2Surf is pleased to
announce that runners will have the
opportunity to drop off personal items prior to
race day when they collect their race bib.
Personal belongings will be securely stored
until being transferred to the finish area ready
for collection on Sunday morning in Bondi.
WHen:
Thursday, August 6 – 7am to 8pm
Friday, August 7 – 7am to 8pm
Saturday, August 8 – 8am to 4pm
Simply show your chest bib, finisher’s medal
or wear your official volunteer t-shirt. Special
event buses will be running between Bondi
and Bondi Junction from 9.10am. From there,
you can catch one of the extra trains back to
the city or other bus services.
RACE BIB COLLECTION
If you registered on or before
Wednesday, May 13...
your race bib will be sent to the valid Australian
address you provided upon registering.
You should expect to receive your race bib
approximately one week prior to the event.
MERCHANDISE
Important road closure
information
Road closures and special event clearways
will be in place along the 14km route from the
Sydney CBD to Bondi Beach. All roads will be
re-opened by 4pm, leave the car at home. For
detailed information, visit livetraffic.com
or call 132 701.
Entry includes travel on public
transport including:
• Train services (bounded by Bomaderry,
Goulburn, Bathurst and Dungog stations)
• Regular Sydney Buses services
• Sydney Ferries
• Light rail
WHERE:
The Royal Hall of Industries, Errol Flynn
Boulevard, Moore Park, NSW.
If you registered on or after
Thursday, May 14...
you will need to collect your race bib from the
City2Surf Expo. Event participants or a friend
or family member on their behalf can do this
with a copy of the eTicket or SMS on hand.
Remember no bib, no run!
TRANSPORT
Plan ahead at transportnsw.info or
call 131 500.
RESULTS
Find out your time and where you finished
online at city2surf.com.au on the
evening of Sunday, August 9.
At the start
A limited gear drop-off service will be available
at the start on race day. All start groups will
use the same gear drop location which will
be located on the Elizabeth St side of Hyde
Park North. This service closes at 7am sharp
to allow the gear to be transported to Bondi
for collection.
City2Surf, adidas and rebel have joined forces
to design a range of official event merchandise.
A mix of event clothing and high performance
garments have been created with you, the
runner in mind. The range offers the perfect
memento for your participation.
Do not leave any valuables such as wallets,
keys or phones. No backpacks or items
that do not fit into the bags provided will be
accepted. The event will take care of your
belongings, but no responsibility will be
taken for valuables or clothing that are lost
or damaged.
To get your merchandise visit
city2surf.com.au/shop/
merchandise/ or buy it at the Expo.
Collection at the Finish
Gear collection at the finish will be located north
of Bondi Pavilion, on Park Drive.
CONGRATULATIONS
you did it!
Why wait to find out your finish time and
place, when you can have your results sent to
you by SMS as soon as you have crossed the
finish line.To create a lasting memento of the
race, get a customised iTaB finisher’s medal
insert, engraved with your choice of personal
message or finish time and posted out after
the race.
Visit city2surf.com.au/shop/
itabs/ to purchase your iTaB or
city2surf.com.au/shop/smsresults/ to purchase your event day
results SMS.
ENTRY DETAILS: city2surf.com.au
13
official partner
www.rebelsport.com.au
1HERSA1 S013
12
SUNDAY, JUNE 21, 2015 THE SUN-HERALD
Book a unique place to stay for the
ultimate City2Surf experience
airbnb.com/city2surf
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EVENT GUIDE
@runoutloudaU
SPONSOR ACKNOWLEDGEMENT
Event Producer
Major Partners
Presenting Partner
Event Partners
Na
K
Ca Mg Fe Zn Mn Cu
Media Partners
Supply Partners
14
ENTRY DETAILS: city2surf.com.au
From two feet to two wheels.
Plan your next ride at
sydneycycleways.net
1HERSA1 S014
EVENT GUIDE
@runoutloudaU
Gold charity ambassadors
Ambassador Cathy Freeman
Charity: The Cathy Freeman Foundation
Look out for Team Freeman in their bright
red T-shirts at this year’s race. Hundreds
of runners will pound the course to raise
funds for The Cathy Freeman Foundation.
In 2014, they raised around $28,000 to
help indigenous kids learn.
“Last year it warmed my heart to see
hundreds of people running for the
foundation,” Freeman says in a video
message encouraging supporters to run
in the City2Surf.
“It was really touching to see the local
school groups run for us too.”
Freeman is passionate about education.
“By going to school, I was able to
recognise my potential as an athlete
and fulfil my dream of achieving Olympic
gold.”
She set up The Cathy Freeman
Foundation (CFF) after retiring from
competition. The foundation started its
AMBASSADOR:
LARA TAMSETT
Ambassador
ador La
Lara
ra T
Tamsett
amse
am
sett
se
tt
Charity: Black Dog Institute
Predicted time to finish line: Under 60
mins
Long-distance champion and previous
City2Surf winner Lara Tamsett will be
supporting the Black Dog Institute through
her training partners, East Side Crew.
“I think wearing our support out loud and
proud really helps the cause,” she says.
Tamsett was a personal ambassador
for the Institute and has friends who have
struggled with mood disorders.
“It’s a fantastic charity. Talking about mood
disorders has been a bit taboo, but it’s a
disease like any other and we need to be
more vocal and open about it.”
“Running can calm you, and give
you an endorphin rush to lift
your mood. Research supports
the effectiveness of regular
exercise, it really does put you
in a happier state of mind.”
Tamsett won the City2Surf in
2010 and again in 2012, and
her time of 46:54 remains in
the top 10 women’s fastest
race records.
ENTRY DETAILS: city2surf.com.au
AMBASSADOR:
LEISEL JONES
Ambassador
ssador Leisel
Leis
Le
isel
is
el Jones
Jon
ones
es
Charity: Dymocks Children’s Charities
Predicted time to finish line: 105 mins
Four-time Olympic
swimming champion
Leisel Jones
enters her second
City2Surf this
year to support
Running Ducks, the
Dymock’s children’s
book charity.
“I love this charity,
they supply books for underprivileged kids
and support kids so that they have the
opportunity to read,” Jones says.
“I was so lucky to have books as a child
and I’m an avid reader now because of it.”
Despite their shared commitment to
children’s literacy, Jones says she won’t be
running alongside fellow Olympian Cathy
Freeman.
“I can just imagine she will be like a
gazelle, I won’t be able to keep up with her.”
Though Jones is a regular gym-goer and
leads an active life, she admits she’s a
Running Duck out of the water.
“I’m a terrible runner! I can’t run constantly
for more than three or four kilometres, so I
will be partly walking it.”
work on Palm Island, one
of Australia’s largest remote
indigenous communities – and
the birthplace of Freeman’s
mum, Cecelia.
Now it works with more than 1600
children in four remote communities:
Palm Island, Woorabinda, Wurrumiyanga
(on Bathurst Island) and Galiwin’ku (on
Elcho Island).
School attendance in these
communities is booming. Last year saw
a record number of students complete
Year 12, with many already in full-time
employment. CFF has worked with
some of these graduates since 2008,
with scholarships, training and reward
programs.
Sign up today at
city2surf.com.au
AMBASSADOR:
MATT COOPER
Ambassador
ssador Matt
Matt C
Cooper
oope
oo
per
Charity: Sydney Children’s Hospital
Foundation
Predicted time to finish line: Under 60
mins
Proud dad and professional athlete
Matt Cooper will run to help the Sydney
Children’s Hospital Foundation.
The hospital treats more than 45,000
children a year. “Our kids are our future and
we need to protect them as much as we
possibly can to ensure their quality of life is
at its absolute best,” Cooper says.
He’s a 14-year NRL veteran who played
seven rugby league tests for Australia
and now runs a personal training
business.
Cooper entered Dancing
with the Stars last year for
his two young daughters,
Starr and Indie. Now
Cooper is running for sick
children everywhere. “No
child deserves to suffer, they
should be loved, cared
for and have as much
happiness in their
lives as possible.”
15
1HERSA1 S015
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SUNDAY, JUNE 21, 2015 THE SUN-HERALD
with you every step
of the way
Whether you’re hoping for a PB or just hoping to finish,
Westpac is a proud supporter of The Sun-Herald City2Surf.
From before your race starts, to your celebration at the Red Zone,
Westpac is there to support you.
Enter now at city2surf.com.au/westpac
#YourRaceSydney
© 2015 Westpac Banking Corporation ABN 33 007 457 141 AFSL and Australian credit licence 233714.
WBC4376/FP
1HERSA1 S016