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For CDHB Staff, family and friends you can register online and order your Team DHB tee shirt from http://cph-apps/citytosurf/register ( * )
Celebrating its 36th year, The Star City 2 Surf is a fun event for young and old, the serious and not-so-serious, individuals, corporate teams, schools and families. It's all about having a good time and achieving personal goals.
The Heart Foundation 6km from Porritt Park to QEII will again encourage new participation, making The Star City 2 Surf with Pump 2010 an even larger community event for all.
Last year TEAM CDHB had 634 participants, so let’s make it over 700 for 2010!
For information about the event and course details, visit the City2Surf website.
* Please note this registration link will only work from a CDHB computer, and CDHB T-shirts are only available for CDHB staff members participating in the City2Surf for the first time.
An information sheet for CDHB staff with details on meeting points and start times, and helpful hints for the event is available for download.
In this special section of the HEAL site, you will find training programmes for both the 6km and 12 km events. There are programmes for those who are just starting out/back into exercise, right through to the more advanced runner who is determined to take the title of first CDHB employee home! You will also find nutrition information as you prepare for the event.
We will also be posting weekly training tips and motivators, including info on when and where CDHB hospital and other site based walking and jogging groups are meeting for you to join in and keep up the regular activity. We all know how much easier it is to keep training if we have a buddy or two to keep us motivated!
If you are already involved in a walking or running group and are happy to have others join, please contact Rosie Spencer, the CDHB City2Surf facilitator via email rosie.spencer@cdhb.govt.nz or extn 82779.
Training Tips
Training Tip 10:
Have fun! Don’t give up – see you at the finish line for a well deserved lunch and drink. GO TEAM DHB!
Training Tip 9:
Remember not to try our new shoes, eat new foods, or wear brand new clothing on race day. For races longer than 5km (like the City2Surf), start out slower than you think you should – if you conserve your energy during the first half of the race, you can finish off strong.
Training Tip 8:
It is important to keep well hydrated when exercising, especially during the hot summer months. Drinking plain water is sufficient for maintaining hydration levels both before and after exercising.
Training Tip 7:
Some people feel fine running first thing in the morning on an empty stomach, others may prefer to have a light snack, such as a banana or toast with jam or honey to increase carbohydrate stores.
For those running late in the day, it is ideal to eat a main meal 3-4 hours prior to your run and a smaller snack around 2 hours before. It is important to keep hydrated by drinking fluid consistently throughout the day.
Training Tip 6:
We are now halfway through the 10 week training programme – only five weeks left until the City2Surf - still loads of time to train!
The pace you run at to begin with should allow you to hold a conversation. As you start to feel fitter you may want to increase this pace, remember to stick with what you feel comfortable with.
Training Tip 5:
Remember that you will have plateaus in your progress and tough days along the way. Don’t worry - it gets easier.
Training Tip 4:
Create daily exercise goals for yourself - there are endless opportunities. Challenge yourself!
- Take more steps
- do an extra lap
- watch less TV
- walk the stairs instead of using the lift
- play games outside with the kids
- go for a walk after dinner
Training Tip 3:
Make sure you put aside time to exercise! If you have a busy day to day schedule - book in exercise time like you would a meeting. If you have to exercise at the end of the day when you are tired and warn out, put your shoes on as soon as you get home and get out the door! Apparently it’s often said that 90% of doing your exercise is getting out the door.
Training Tip 2:
Make exercise a priority - instead of meeting a friend for coffee, suggest you meet for a walk. Walk with your colleagues before work or during your lunch break, it’s a lot easier being motivated with a buddy. It’s important to find time to exercise – make it a hobby not a task.
Training Tip 1:
Whatever your level or aim - make sure:
- That your personal goal is appropriate to your current activity level – follow the “Guidelines for all programmes” on this website.
- That you don’t skimp on footwear. Wear good quality sports shoes that give ample support.
Last updated: 17 March 2010
City2Surf Training Programmes
Once again City2Surf is approaching. What better way than to get together with your work colleagues, family or friends and shake the post holiday blues off by following one of our specially designed training plans to get you ready for action on the big day
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City 2 Surf 2010 Photo Gallery
A big thank you to staff and their family and friends who participated as part of Team CDHB in the Star City2Surf 2010. What a great day to get a group together to walk, run or skate the 12km or 6km events. We had a fantastic turn out on the day with a total of 661 participants, our biggest number yet
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