Love Mercy

Pre-Race Tips:   Eloise with Ugandan Olympian Julius Achon who will be running the Sutherland to Surf for Love Mercy. With the race only days away, follow these tips for optimal pre-race prep for runners and walkers: How you fuel your body is crucial for performance in a running race. Be sure to allow yourself good, slow release carbohydrates 24 hours before the race. I usually have a rice or pasta meal (with tomato based sauce) with salad or vegetables. Hydrate by drinking at least 1.5L of water a day. For a morning race I will always have a couple of pieces of toast and half a banana to keep me well fuelled for what's ahead. If you find you can't stomach anything before running then experiment with GU gels in your training.   Have just one before the race as this will help fuel your muscles when you start to deplete your glycogen stores.  For those that sign up to run with the Love Mercy Foundation we will have a FREE breakfast waiting for you at...

Photo credit: Love Mercy Foundation Week 6 This is the last week of our 6-week training plan. Thanks for following along! Beginner: Walk 1 minute, then jog for 6 minutes. Repeat x 5. Do this workout three times per week Intermediate: Interval session: 8x3 minutes hard pace Tempo run: 2x15 minutes at tempo pace with 1 minute rest Long run: 80 mins at easy pace Tip: Before and after each run it is important to stretch your muscles. Recent studies have revealed that dynamic stretching is best before running - so think leg swings and back rotations- and static stretching best after running- for example a hamstring stretch with your foot up on a chair with your legs straight holding the stretch for 30 seconds.

Caitlin and Haddie with Lauren and Evie – Photo by Bird and Bee Studio Week 5 – July 3 rd We are nearing the end of our training program with the Sutherland to Surf just weeks away! Keep training and get fundraising to meet your goal and win some amazing prizes. Beginner: Walk 1 minute followed by a jog for 5 minutes. Repeat this x   5. Do this workout three times per week Intermediate: Interval session: 2 sets of 4, 3, 2, 1 minutes hard all with a 2 minute rest Tempo run: 30 mins Long run: 75 mins Tip: Try and keep your running to soft surfaces like grass, trail, or an athletics track. It’s ok to have one run a week on the road or esplanade because this is the type of the surface of the Sutherland to Surf race. The Sutherland to Surf is a great race for people of all ages and abilities. Join in the fun at the finish line with face painting for the kids, and a free breakfast! www.lovemercyfoundation.org