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BEXI Spring Fling – Logistics
Our BEXI Spring Fling takes place on Sat 19 Sept 2020. It’s a fun run which follows the magnificent coastline from the Sydney Opera House to Manly Beach. Runners choose their distance and where they would like to start. We all cross the finish line at Little Manly Beach to the cheer from our BEXI buddies. Our aim is to have fun and take in the stunning beauty that the Northern Beaches has to offer.
35km Course
Start on the steps of the Opera House – hug the coastline all the way towards Little Manly Beach.
We will meet 5.15am at Collaroy SLSC and car pool to the Opera House – start 6am. Support vehicle will meet you key meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.
20km Course
Start at Taronga Zoo – hug the coastline all the way to Little Manly Beach.
We will meet 5.45am at Manly Library Carpark and car pool to Taronga Zoo – start 6.30am. Support vehicle will meet you at regular meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.
10km Course (One-way)
Start at the Spit Bridge – follow the Spit-to-Manly Walk, all the way to Little Manly Beach.
We will meet 6.45am at Manly Library Carpark and car pool to the Spit Bridge – start 7.30am. Follow the Spit-to-Manly walk. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 10km (one-way) instructions
10km Course (Out/Back)
Start at Little Manly – follow the Manly-to-Spit walk, turn around at 5km mark and return to start at Little Manly Beach.
We will meet 7.15am at Little Manly Beach (left of Manly Ferry) – start 7.30am. Follow the Spit-to-Manly walk, turn-around at 5km. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 10km (out/back) instructions
5km Course (Out/Back)
Start at Little Manly – follow the Manly-to-Spit walk, turn around at 2.5km mark and return to start at Little Manly Beach.
We will meet 7.45am at Little Manly Beach (left of Manly Ferry) – start 8am. Follow the Spit-to-Manly walk, turn-around at 2.5km. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 5km (out/back) instructions
Nutrition & Fuel
It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies.
As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace). If you are running for 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks). If you are running 2-2½ hours – aim to carry 2-3 gels.
Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets. (Note – there are electrolytes in some gels/sports drinks.)
If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition.
What to Bring
Dress in layers, as it will be cool to start. Wear your BEXI singlet (preferably), shorts/leggings, visor/cap , sunglasses, sunscreen, vaseline (for chaffing), watch/GPS, socks, running shoes, hydration bladder (optional), waist belt (optional), nutrition (see above).
On-course Support
A BEXI support vehicle will be on-course supporting the 35km and 20km runners at key meeting points. Drinks and nutrition will be provided at these support stops. The vehicle will also carry drop-off bags for change of clothing at finish.
Who can Join
This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier!
| COVID-19 Safety Plan
Based on recent guidelines from the NSW Chief Health Officer (14 Sept 2020), we are limited to group sizes of 20 max at outdoor public gatherings. We will therefore be directing participants once they cross the ‘finish line’, to various designated meeting points in the area. |
City2Surf Fun Run – Sun 12 Aug 2018
Be part of the world’s largest fun run! Join 80,000 participants as you start at Hyde Park and finish at the world famous and spectacular Bondi Beach.
The City2Surf 14km course has become one of the most loved and largest community events in the world. Widely recognised as a ‘bucket-list’ item for runners of all levels. The Telegraph listed the event as one of the 16 Great Running Races Around the World.
Training Program
We are delighted to be offering a fun and enjoyable 8-week training program to build you up and get you fit and strong for this iconic fun run. We will meet once a week for a group training session – focusing on technique, speed and stamina. You will then be required to complete 2 x individual training sessions – focusing on stamina and endurance. This program is all about having fun while training for a goal. BONUS! Bring your kids and train together (12yrs+) – kids train for FREE!
Our qualified coaches provide a supportive training environment to progress your running from 5km to 14km. Our BEXI philosphy is based on fun, fitness and friendship – which is very evident in our group training sessions. We offer encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies.
Weekly Training Timetable
Option A – training starts Sat 16 June 2018:
- Tue – Foundation Run (Individual)
- Thur – Endurance Run (Individual)
- Sat 8.30am – Run Intervals (Group Training) – Jamieson Park, Narrabeen
Option B (Mums) – training starts Wed 20 June 2018:
- Mon – Foundation Run (Individual)
- Weds 9.15am – Run Intervals (Group Training) – Jamieson Park, Narrabeen
- Fri – Endurance Run (Individual)
What is included?
- Structured 8-week training plan
- Weekly face-to-face coached group training session – technique, speed & stamina
- Analysis and feedback on training data
- Race nutrition and recovery
- Race tactics and guidance
- Race day logistics
- Motivational support
- Access to private online forum
- Membership of a supportive, like-minded Community
- BONUS! Kids 12yrs+ train FREE!
What is excluded?
Your investment |
| 8-week training program – $280 ⇒ Register now! |
| NEW! Join with a friend – $200 each ⇒ Register now! |
| BONUS! Kids 12yrs+ train FREE! |
Runners World lists City2Surf in their ‘20 Races to do before you Die‘
City2Surf 2016
Join us for the WORLD’s largest fun run – the City2Surf 2016. The legendary 14km race starts in Hyde Park, passes through the beautiful Eastern Suburbs of Sydney, and finishes at the world famous Bondi Beach. A must for your race calendar – Sunday 14 August 2016!
Training
Our 10-week training program, starting on Sat 4 June, is open to all abilities with the aim of getting fit, strong and ready to conquer Heartbreak Hill.
Each program is based on 3 x quality runs per week – these sessions are targeted to suit the whole group:
| Tuesday 06:00-07:00am Low intensity base run to build a solid cardio fitness base. |
| Thursday 06:00-07:00am Mixture of strength and power intervals, incorporating hills – to build speed and power. |
| Saturday 10:00-11:00am Endurance run, focusing on building up the distance so that we can comfortably complete the 14km course. |
What is included?
- Periodised 10-week training plan based on achieving your 14km distance
- Individual training program delivered via Training Peaks
- Face-to-face coached group session for three quality runs (speed, strength and endurance)
- Analysis and feedback on training data
- Goal setting
- Mental skills and strategies
- Race nutrition and recovery
- Race tactics and guidance
- Race weekend logistics
- Motivational support
- Access to private Facebook page
- Membership of a like-minded Community
- Discounted BEXI race singlet
What is cost of the training program?
- 14km Race-FIT Package – 2 x $150 ($300)
What is excluded?
- Race entry fee
- Travel & logistics
Be part of this iconic race – register to train with us today!
Happy Families
Setting a stellar example for their boys!
Back off the success of Dad’s first half-marathon in the Gold Coast, and Mum’s first half-marathon in Canberra (both in absolutely awesome times!) — the Crane family are at it again. This times with their two sons – Lawson (15yrs) and Fletcher (12yrs) – training for the Pub2Pub Fun Run.
The boys have been hugely inspired by Dad and Mum’s recent achievements, so now they would like to train together for a family goal. Each Saturday we meet up for a group training session – focusing on hills, speed, endurance, sand running, etc. We always maintain a strong focus on adopting the correct technique – i.e. posture, stride, cadence, mindset. Then in the week the Crane family complete a further homework session – which is focused on distance/endurance (building up to 12km). This is to ensure they are comfortable spending longer periods of time on their feet.
The Crane family are truly inspirational – from setting a goal, to delivering on it. (And boy do they deliver!) Our entire BEXI community have huge respect for the Crane family and we are all behind them in their conquest to conquer the 14.5km Pub2Pub Fun-Run in 5-weeks time!
Jonathan and Amanda – congratulations on your recent achievements, and even BIGGER congratulations on setting such a stellar example for your kids – you make us all very proud!
Look forward to sharing the journey with you and celebrating at the finish line on Sunday 23rd August.
Go Team Crane!
Junior BEXI shines at Canberra
It was indeed a family-affair at the recent Australian Running Festival on 11/12 April. Dad Shawn running the marathon; twin-sister Kristine running the half-marathon; and mum Suzanne & son Austin (6yrs) running the 5km. An awesome event to do as a family. Young Austin had the time of his life – proving that you’re never to young to follow in your parents’ footsteps. We’re so proud of our Junior BEXI superstar.
Here’s how Mum Suzanne captured the moment…
Austin chose to run the 5km to participate in Canberra alongside his dad … and also to get a well earned running medal!
Austin and I trained for a couple of months leading up to the event, gradually increasing our distance. He complained a bit, but he didn’t give up…and he got better and better each run.
With race day upon us, our goal was to run as much of the race as possible and to keep positive. My target was to cross the finish line under 45 mins. Austin was very excited and took off from the start. He ran a very consistent first km in 6.45 – not a bad pace.
We walked up the hill to Parliament House and then sprinted down the hill, approaching the last km of the race. A few tears came at this point, but with the promise of a Rainbow Paddle Pop at the finish line, Austin found his second wind and ran home strongly. He sprinted the final straight to the finish line and was thrilled to collect his medal!
Shawn and I are both so proud of Austin. Our Junior BEXI is already chasing that elusive PB – next stop is the 4km Mothers Day Classic in May.
Suzanne Elliott
Mum to Junior BEXI | BEXI Half-Marathoner, April 2015