Only two days til I attempt a sub-70 minute time at the 14km City 2 Surf, Australia’s biggest fun run in Sydney.

Tips on final week preparations sourced from a quick scan online:

  • Reduce mileage, but maintain intensity. Increase recovery.
  • Cut alcohol.
  • A few days’ abstinence from caffeine amplifies its effect when taken pre-race.
  • Hydrate plenty.
  • Rest more.
  • Eat some higher carb meals but eat a normal meal the night before.
  • Eat something 2-3 hours before the race. e.g. peanut butter on toast.
  • Beetroot juice (2 hours) and caffeine (1 hour) before the race can be helpful.
  • Don’t try anything new on race day. Same clothes, same shoes.
  • Warm up before the race and don’t go out too hard – aim for negative splits.

I’ve followed some of these tips this week. Others I’ll keep in mind for next race.




  • Breakfast: weet-bix and soy milk
  • Lunch: sandwiches
  • Dinner: bitter melon, broccoli stem, garlic; egg, onion, beef; rice
  • Other: chicken noodle soup


  • 3.3km at 5.22min/km
    • Average run cadence: 167 steps per minute
    • Average stride length: 1.12m
    • Some Garmin error on today’s ‘out and back’ run.
    • I ran the first half easy and the second half at PRE9