Rebel Sport City to Surf for Activ

With now less than 6 weeks until the Rebel Sport City to Surf for Activ, it's time to stop thinking about entering and take action! Register today at www.perthcitytosurf.com

Why not encourage a family member or friend to participate and get training together. It's a great way to have fun, keep fit and be involved.

To give you something to aim towards, in this newsletter we have listed the last 5 year's event winners and their finish times, included some training tips, we're also encouraging you to fancy dress, and, we are calling on entertainers to get involved to help us create a unique on course atmosphere throughout the day.

For those training, we hope all is going well and you are avoiding injury... and for those thinking about starting, it's not too late!

All the best,
Rebel Sport City to Surf for Activ team

ON COURSE ENTERTAINMENT

To create a vibrant and festival atmosphere, taking inspiration from events such as the London Marathon, we are calling on the huge amount of talent that WA has to offer in the hope of getting a great variety of street entertainers, music groups, school bands and community choirs to be get involved in this worthwhile and much loved community event.

Entertainers will be positioned at various locations on course, as well as on the finish line to create a festive carnival environment.

Having such acts along the course will push runners when they are feeling weary and encourage them to strive further. It will also create an energy which runners, family, friends and spectators can all enjoy.

If you are interested in providing your services and would like to get involved please contact us at citytosurf@csports.com.au

FANCY DRESS AND WIN

Get involved in the carnival spirit by dressing up in your favourite costume on race day. In 2008 we had gorillas, flower pots, some blue men, even a man baring all in nothing but a g-string!

The variety of outfits add colour and vibrancy to the event and of course are a lot of fun! We hope to see a great array of outfits again this year and are offering some great prizes for best dressed.

Further details of prizes will be released on our website in August.

Get creative and start thinking of your fancy dress outfit today!

PRIVATE BUS TRANSPORT - PASSES REQUIRED

Due to the massive growth of the event over recent years we will be enforcing strict parking rules around the City Beach area in 2009.

To obtain your bus parking pass please contact us by FRIDAY AUGUST 14th at citytosurf@csports.com.au for more information.

WARMUP & STRETCH TIPS

Check out the tips below brought to you by our Health and Wellness Sponsor, Prime Health Group.

Warm-Up Rules:
Always warm-up prior to stretching!
Perform slow, large movements such as walking or light jogging for 5-10 minutes until a light sweat is achieved.

Stretching Rules:
1) Stretching should be slow, controlled & relaxed - Do not bounce!
2) Stretch to the point of mild tension - Do not overstretch!
3) Hold each stretch for a minimum of 15 seconds
4) Breathe slowly & naturally - Do not hold breath!
5) Repeat each stretch twice on each limb

Shoulder
Place right hand on left shoulder
With left hand, pull right elbow across toward left shoulder and hold
Repeat on other side

Upper back
Interlace fingers and turn palms out
Extend arms in front at shoulder height
Hold and relax

Mid-Back
Stand with hands on hips & knees bent
Gently twist torso at waist until a light stretch felt
Repeat on other side

Calves
Standing facing wall, lean on it
Place right leg in front of you with leg bent
Left leg should be straight behind body
Slowly move hips forward until a light stretch is felt in left leg
Keep back heel flat & toes pointing forward

Groin
Standing with feet little wider than shoulder-width apart
Point toes forward and have hands on hips
Bend right knee slightly and move left hip toward right knee
Hold and release. Repeat on other side

Hamstrings
Stand with the left leg straight in front of the body with foot flexed
Bend your right knee & slowly lower body into a semi-squat position
Place both hands (body weight) on right thigh to support back
Gently lean forwards from the hips keeping back straight until stretch
Hold, release and repeat on other leg

Quadriceps
Standing using a wall or stable object for support
Standing straight, grasp top of left foot with right hand
Pull heel toward buttock keeping knee under body
Hold and release

For further training and tip information, visit the Rebel Sport City to Surf for Activ Prime Health Website by clicking here.

RACE RECORDS - PAST 5 YEARS OF THE CITY TO SURF FOR ACTIV

First, second, third - 2005 Winners including Australian distance running legend Steve Moneghetti.

We would like to acknowledge the achievements of the last five years winners

With changes to the Half Marathon, 12km & 11km courses in 2009, and the inaugural run of the City to Surf Marathon, we will this year see new course records across the board

30 August 2008	36,824 Registered Runners
First Male Half Marathon	Gemechu Woyecha	1:05:39
First Female Half Marathon	Claire Goldsmith	1:20:11
First Male 12km	Martin Dent	0:35:31
First Female 12km	Linda Spencer	0:42:58
First Wheelchair	Paul Nunneri	0:28:49
		0:28:49
26 August 2007	29,735 Registered Runners
First Male Half Marathon	Erwin McRae	1:08:31
First Female Half Marathon	Susan Michelsson	1:19:49
First Male 12km	Brett Cartwright	0:37:07
First Female 12km	Lauren Shelley	0:43:30
First Wheelchair (& Line Honours)	Paul Nunneri	0:34:08
27 August 2006	26,008 Registered Runners
First Male 12km	Brett Cartwright	0:35:25
First Female 12km	Lauren Shelley	0:42:27
First Wheelchair (& Line Honours)	Robert Thomas	0:30:55
28 August 2005	25,101 Registered Runners
First Male 12km	Patrick Nyangelo	0:36:10
First Female 12km	Lauren Shelley	0:42:33
First Wheelchair (& Line Honours)	Patrick Baker	0:32:14
29 August 2004	23,810 Registered Runners
First Male 12km	Alastair Stevenson	0:36:45
First Female 12km	Verity Tolhurst	0:43:53
First Wheelchair (& Line Honours)	Patrick Baker	0:28:08

PROFILE - McKenzie Stewart

Physical Education teacher, McKenzie Stewart, has always been an active person and enjoys playing many sports. When McKenzie was at school she was heavily involved in cross-country and athletics and represented WA for cross-country whilst in Year 10 and Year 11.

Now 25, McKenzie teaches at St Mary's Anglican Girls School and coaches the cross-country team. She runs with her students and also runs in her own time to keep fit. She also plays basketball which contributes to her active lifestyle.

McKenzie participated in the City to Surf 4km event whilst she was younger and like many others, clearly remembers the last hill, "I can't remember how I went, but I remember the hill up Oceanic Drive was tough and I was only doing 4km then!"

This year McKenzie is competing in the half-marathon and hopes to achieve completing the race in less than 2 hours.

"I like that it (Rebel Sport City to Surf for Activ) gets people thinking about exercise, talking about exercise and actually doing exercise! It is so good to see so many people from Perth getting involved regardless of their fitness level".

McKenzie was inspired to participate in the half marathon this year as it is a running goal to aim towards and also to run and compete with friends.

"I just thought it would be a good idea to strive for something again when running, rather than just running for fitness. It's good to be lengthening my running distance too, since I use to always stick to doing 5km routes. I also have some friends that will be racing so it will be good to race with them... and hopefully beat them!".

McKenzie's training has been going well. "My training has been progressing quite well. No major injuries or soreness yet (touch wood!). I am only doing the half marathon, so I'm running about 20-25km a week with the longest run I do at this stage about 12km. However, I will soon be making that distance 15km and then longer still!"

"I think the start of the race will be good fun! I am also obviously looking forward to the end of the race and crossing that finish line and hopefully achieving my goal."

We wish McKenzie all the best in the last 6 weeks of training!

* This email is being sent by Corporate Sports Australia, the Event Organisers for the Rebel Sport City to Surf for Activ. You can contact the event organisers via email on citytosurf@csports.com.au, or web at www.perthcitytosurf.com.

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