Craig's Top Tips for City2Surf

Craig's Guide to City2Surf: what to do and what not to do

DISCLAIMER: when reading this advice please remember I have only ran this race three times and I have fucked up in it and many other races. The advice does take into account tips from other runners. I take no accountability for the wheels falling off you, but will take all credit for any PBs.

To do

Run the first 5km hard. At least your 10k race pace, maybe a little quicker. Go through the left hand tunnel.

Whatever you run your first 5k in, accept it + 1 minute for your second 5k.

5k will be ticked over as you head down into Rose Bay. You'll have 1.5k of flat travels here and use it to compose yourself before the hill. Get on top of your heart rate, breathing, and bowels. But maintain a good effort. Perhaps a little slower than 10k race pace.

Use the hill as further recovery. Maintain a comfortably hard effort, but don't worry about your pace. You have 6k to go after the hill, better to finish the hill in good shape than to crucify yourself for a few seconds.

Red line thereafter. Dover Heights is not easy, with a few hills, but you have 2k of downhill coming up and you can use that to simply recover if needed. If still feeling good, simply do a controlled fall down the hill to glory.

Check yourself at 10k. There's a big clock for gun time and you can make plans regarding your final 4k. Even if 10-11k is tough, know you'll drop 10-20s per k from your pace on the way down.

Remember the last 1k is tough, but don't ease in preparation for it. You may get a headwind and it goes a little uphill and it's hard psychologically running past the finish and not knowing where the turnaround is. That said, it's the last k and it's meant to hurt. Every step takes you a step closer to the Allen's Tent. It will hurt, but be a man about it.

To don't

Eat six bananas and 2 litres of Diet Coke 

City2Surf 2017 - 55:03 PB

In bed, nursing a horrible hangover, so thought I'd recap yesterday's City2Surf.*

Great race this, both for the run itself and the drinks afterwards. Previously ran it in just under 1hr20 (2014, stopping at all portaloos from Heartbreak Hill onwards), a 58:52 (2015, my PB), and DNS (2016, with a calf injury).

Definitely in PB shape and wanted to go at least sub-56 (4min/km), but earmarked a 54:xx as my target after discussion with Timmy and others. Timmy has ran it 26 times, or something stupid, and his advice was whatever you run the first 5km in, add a minute for the second 5km (to account for the hill), and then open up for the last 4km. Surprisingly sound advice, for once, from Timmy. Certainly sounded more sensible than Tom's, "run the first 5km close to your 5km PB and then try and hold on". So with that in mind I decided to try and cover the first 5km in 19 minutes, second 5km in 20 minutes, and then get through the last 4km in 16 minutes (4min/km pace and a reasonably comfortable minimum pace).

Got to the start in Hyde Park at 7am before trying to meet up with the hurts guys at the stone pillars, but nobody seemed to be around. Decided to line up with about 45 minutes to go so as to be near the front. Started pretty much a row behind the preferred guys.

Probably the most nervous I've been before a race. Haven't done a lot of hills and my goal was fairly optimistic and could easily result in a blow up. Felt in pretty good shape though and although my heart had been racing all day my watch reckoned I'd had a resting heart rate of 30 yesterday so I felt I wasn't overtrained.

Gun fired and we were away. The start line was actually further down the hill than expected and I was up to full speed well before crossing it (ended up with a chip/gun differential of 15 seconds even though I started right at the front). Only one or two slower people ahead of me that I had to dodge and I was soon in clear air.

Everybody knows, and fears, Heartbreak Hill, but there are three pretty significant hills before you even get to it and I was soon steaming up the first on the way to Kings Cross. Went through first kilometre in 3:47 which was about right for a 19-minute 5km. Despite scoffing at Tom's advice my official 5km PB is 19:32, but that was a few years ago, so I was hoping to be half a minute up on that. He'd be proud.

Erred at this point by going through the right hand tunnel. Was patting myself on the back initially, as it seemed to be slightly shorter, but soon turned out to be longer with less support and fewer runners to keep me honest. Gaffe.

Down into Rushcutters before the second biggest hill of the day up into Edgecliffe. It's a very tough hill in its own right, and felt great to get it out of the way. Realised I had Erika Jordan to my right, but I was working a bit hard to say hello. 

As we ran down into Double Bay I had my first sighting of Timmy. Surprised to see him, in all honesty, as I know how he likes to shoot off at the start before inevitably breaking later, and was worried I'd gone out too hard. Hoped it was just that he was struggling. He was about ten yards ahead and I just maintained that gap. Third of the three pre-HBH hills and it's the easiest of the lot before descending into Rose Bay. Through 5km in 19:09.

I love the route through Rose Bay. Beautiful views and nice and flat, but you can see Heartbreak approaching. A few people had said to ease off a little for this section so as to arrive at the hill in reasonable shape. Whilst I did ease the effort the pace remained fairly consistent, with a 3:54 recorded. Also saw Tommy in Rose Bay, shouting encouragement. Quality guy.

And then we hit the hill. It was like a war zone, with casualties strewn far and wide. Lucky enough to witness the Lindop blow-up as he was reduced to a walk. Happened so fast I was past him before I had chance to laugh my head off. Although I probably wouldn't have done as I was only too aware my own downfall could come at any minute. Next scalp was Brendan Fehon. He's been battling injury and fitness all year, but it still counts, and he gave me a few words of encouragement as I went by. Next went past Erika, who was looking strong and I knew she'd be with me all the way if I didn't blow a gasket.

My pace went out to a 4:43 on the steepest bit and then a 4:02 to Vaucluse. Think I felt reasonable, but all a bit blurry.

Round the roundabout and straight ahead and the lift in pace came naturally enough as I simply maintained effort. It was here that I saw Victoria, spectating from just past the shops at the roundabout. I didn't know what to do, and kinda gave an awkward smile. She gave me a bit of a nasty look back and it threw me quite a bit. Effort suddenly seemed really tough and my mind was a bit all over the shop. I actually considered pulling the pin and coasting down into Bondi or even heading home it made me feel so bad, but I told myself to focus and just get through it. Made me very sad though.

Spirits did lift a little when I spotted a "dark coloured gentleman" with what appeared to be an invisible piano on his back. Had to pinch myself that this was in fact Jeet, in a world of trouble at 9km. He's been sick with flu, but it's not everyday you get to pass a quality runner like Jeet. Asked if he was ok, but obviously disappointed. Anyway; scalped.

I'd gone through the first 5km in 19:09, so a little off pace, but had felt fairly good up the hill and a bit quicker than expected, and I felt I was on for a (just) under 20 minute second 5km to be bang on target and reach 10km at 39 minutes. Imagine my surprise when I saw the official clock read 39:45. Even given a gun/chip differential, I figured I was at least 30 seconds off where I'd hoped to be. Worst case scenario was that I had 4km to cover in just over 15 minutes, or 3:45 pace. Was feeling it at this point and just about holding 4:00 pace. Figured sub-55 was a no go and I'd just try and hold for the sub-56.

Down the hill and heard Brendan's voice, clearly resurrected, shout to tell me to push on, sub-55 was close. Soon afterwards Erika's noisy breathing was bearing down on me and she passed me back. Thought about trying to lift, but as we came off the downhill a headwind kicked in and the going felt tough. I'd pretty much stopped looking at my watch, but glanced to see my current lap pace was creeping past 4:00 again and I just needed to try and hold on. Tom was there, shouting more encouragement, and it helped.

These days you go about 500m past the finish line before doubling back, but it felt like an eternity. After the hairpin you get a chance to see the people behind you, but only recognised Brendan (had dropped off a little again) and Renee (quality runner and very pleased to have been ahead of her). Came round the final bend to see the official clock just ticking over 55. With the gun/chip differential I realised I was a lot closer to sub-55 than I'd thought and crossed over in 55:17. Didn't think that would be enough for sub-55, but it wouldn't be far off......55:03.

No idea why I thought I was so far off at 10km. Still can't work out why I was so down on my time, but think the clock was accurate as it was about the same as my watch. My pace did improve after the 4:00 from 10-11km (essentially 3:50, 3:40, 3:50), but I wasn't paying enough attention to notice. Think I was too far into the hurt locker. Would knowing have made a difference? I think so, certainly for just four seconds, and I'd have probably been able to at least improve the 4:00 split. That said, the last three kilometres were quick and even managed to get the final kilometre down after initially seeing the watch register 4:00+. Regardless, sub-55 isn't a qualifier for anything and was a pretty arbitrary target. And I'm stoked with that time, approximately a 3:30 minute personal best.

Straight from the finish to a fantastic brekkie at Enda's, initially just with myself, Timmy, and Enda (plus family including newborn) and then joined by stragglers (Eoin, Birchy, Jac, Renee, Jeet, and new mate Fiona Yates (12th female)).

Next up was the Allen's tent, care of Tommy H, and what a quality afternoon/evening we had! I've been trying to get in this tent for four years and it didn't disappoint. Great company, more beer than I could drink, and wonderful location.

Heard some of the tales of heroism and failure, with run of the day going to John Bartlett (44:xx and top 10 overall). He's played second fiddle a little to Scotty this year over 10km, but was absolute quality on this course (as tipped by Timmy). CT and Andrew Cross both bettered by their vice captains and armbands may need to be switched next year. Enda's jelly legs didn't make an appearance as he ran it "easy" (52:xx) and Kit Edwards ran a stormer in just over 50. He hasn't had the best prep and I reckon he'll be sub-50 next time. Winning team was Nick Robert's MAMILs with nobody going over 53. Olly, despite starting from the green group, ran an excellent 67:xx. Considering the guy does hardly any running I was mightily impressed.

Berlin Marathon is up next, with the goal being sub-3hr. A few predictors reckon I'm on for it, but the marathon has given me a good kicking on both previous occasions. Certainly a race to respect.

*finished it back in the pub