No matter your pace – whether you’re looking for a course record, a podium finish, or your personal best – Jameson’s expertise and tips will prove valuable as you enter the second half of the course.

Here’s what he has to say:

In my opinion to race a good half marathon the race doesn’t really start until mile 9 or 10. This is particularity true on the City to Sea course since there are a few pretty big hills at the end.

Treat this 4.5-7.5 mile stage more like a tempo run – keep it at a steady and relaxed effort. Basically, this is not the point in the race for any heroics.

There are some small rolling hills in this section of the course, and the way I like to approach hills is to just keep putting out the same effort as you would on flat road until a few meters from the top – then put in a small surge. The idea is get the momentum going as quickly as possible and make the most of the downhill that follows. Keep in mind that, despite the small hills, this section of the course is a net downhill – so some of your mile splits could be a few ticks fast!

-Jameson Mora, 2009 City to the Sea Half Marathon men’s winner

Mile-by-Mile is a blog series designed to help runners prepare for the race by offering descriptions and tips for each section of the course. These anecdotes come from actual City to the Sea runners with varied backgrounds and finishing times.

As runners, we want to know what the best foods are – the ones that will help us do what we love. We want to perform well, recover quickly, and keep our energy levels high before, during and after our runs. While everyone should pursue their own diet based on their unique needs, here are a few ideas for individual foods that have positive benefits specifically for runners. Read up, eat up and enjoy!

Almonds

Runners often don’t get enough vitamin E. Nuts in general are a great source of this essential nutrient, but almonds pack the biggest punch. Eat a handful a day to be sure you’re getting a good source of both protein and vitamin E.

Eggs

Did you know that just one egg equals about 10% of your recommended daily protein? And it’s high quality protein at that! The protein in eggs contains all of the amino acids your body requires for proper recovery. It’s also a great source of vitamin K, which helps keep your bones strong and healthy.

Sweet Potatoes

Antioxidants are important for runners because our bodies are constantly healing from the last workout. The bodily stress from running is healthy, but can cause the immune system to be temporarily weakened. By eating plenty of antioxidants you’re helping your body stay strong and fight off illness. One sweet potato packs enough of the antioxidant beta-carotene to supply more than 250% of your daily vitamin A requirements. Sweet potatoes also have plenty of vitamin C, potassium, iron, manganese and copper. Manganese and copper improve performance by helping support proper muscle function.

Oranges

Everyone knows oranges for their vitamin C. What some may not know is that vitamin C does far more than boost the immune system. It has also been shown to help alleviate muscle soreness after tough workouts.

Black Beans

More protein! Black beans are a great source of protein and an even greater source of fiber. Black beans also have plenty of those useful antioxidants we talked about earlier. Finally, black beans are what’s called a “low glycemic index” food. This means that the carbohydrates in black beans are processed slowly by the body. By releasing their energy slowly, black beans avoid spiking your blood sugar and offer a longer, more sustainable source of energy than simple carbohydrates or sugary foods.

Mixed Greens

Another great antioxidant source, mixed greens (the more colors the better) provide many more antioxidants and nutrients than can be found by eating just one type of lettuce.

Dark Chocolate

Of course we had to include this one. The darker the chocolate, the better the source of flavonols. Flavonols help the body reduce inflammation and reduce the risk of blood clots. As an added bonus, dark chocolate has also been shown to help lower cholesterol and blood pressure while improving overall heart health.

Source: runnersworld.com

Note: the course was changed in 2007, so this list only includes the times and records for the current course (the one you’ll be running). Pre-running the course is best, but if you can’t make it out beforehand be sure to check out our Mile-by-Mile blog posts for race tips on each section of the course!

The second installment of Mile-by-Mile comes from Kristy McCray, a one-time City to the Sea runner and one-time volunteer. Section two of the course runs from Tank Farm Road near Trader Joe’s along South Higuera Street and out of town to the Johnson Ranch open space.

Here’s what Kristy has to say about the section:

Miles 2-4.5 begin the transition out of the city. Running south along South Higuera Street, the rolling hills of SLO County rise up in front of you as you pass shops and restaurants. Then you’ll begin to pass open space with farmland, old barns and even cows, among other animals.

Just after crossing under the highway to Ontario Road, you’ll notice the Johnson Ranch Open Space on your right, and your second water station including FLUID. This section is relatively flat and fast but should be run cautiously as rolling hills begin directly after. All in all it’s a great way to finish off the first third of the course.

Mile-by-Mile is a blog series designed to help runners prepare for the race by offering descriptions and tips for each section of the course. These anecdotes come from actual City to the Sea runners with varied backgrounds and finishing times.

The race was founded by San Luis Obispo locals Joe Rubio and Dale Anderson, with the help of many prominent Central Coast community members, to help raise funds for a new track at Cuesta College. After meeting with Cuesta’s president, Rubio and Anderson discovered that Cuesta owned 75 unused acres just across Highway 1 from the college’s campus. Cuesta told them that if they could raise the money, they could use that land to put in a cross country race course. As past Cuesta runners/coaches themselves, the duo jumped at the opportunity.

After two years of planning, the very first “City to the Sea Mini Marathon” ran from downtown San Luis Obispo to the golf course at Avila Beach. Funds from the race, along with countless volunteer hours, were used to clear the Cuesta property, restore the existing barn and build a top-level cross country race course. For the first few years, the course was maintained as a community effort. Cuesta College took over responsibility full-time in 2002.

Now, Cuesta runners are one of the few collegiate athletes in California with access to their own cross country course. The course is also open to the community. Each year, money from City to the Sea is used to maintain and improve Cuesta’s track, field and cross country course, and to help offset the costs of training and competing as a team.

Your continued support of this race allows Cuesta College to continue to foster the growth of inspirational and upstanding student-athletes. These young people are working hard each day to make their community a better place while training to become tomorrow’s leaders. On behalf of the team and the community, thank you for being a part of City to the Sea!

At City to the Sea, we’ve got you covered! Over the next few months we’ll be providing mile-by-mile descriptions and tips from City to the Sea veterans. We’ll be sure to offer insights from both elite and recreational runners so that no matter what your goals are, you’ll be able to start the race with a better understanding of what’s up ahead.

The first section is two and a half miles long, and includes the run through Downtown San Luis Obispo and a portion of the run down South Higuera Street. For this section we reached out to last year’s men’s winner Brian Engleton to see what he had to say:

The race starts in the downtown San Luis Obispo core, with lots of spectators and pent-up energy. The first mile is a straight section right down the middle of Higuera Street. It’s slightly downhill and extremely fast, and there are a lot of folks that get caught up in the excitement and run that first mile way too fast.

My advice is to run the first few miles conservatively, paying close attention to your watch. It should feel relaxed and in control.

You’ll see the first of the aid stations around mile two on South Higuera and after that you’re running along long, sweeping blocks that move you toward the edge of town. Focus on getting there with plenty in the tank.

The race really begins once you pass Trader Joe’s.

-Brian Engleton, 2012 City to the Sea Half Marathon men’s winner

Sometimes training is tough. You have your goal and you know what it will take to achieve it. You know you should be out there running, but sometimes you just can’t muster the motivation to step out the door. Here are five tips for keeping things fun so you stay excited about running.

1. Buy new shoes.

This may seems trite, but buying new shoes almost always puts a pep in peoples’ steps. If you’ve been running regularly, chances are you need new kicks anyway. Whether you’re buying your favorite pair for the tenth time or trying something completely new, lacing up shiny new shoes is always an invigorating experience and could be the perfect medicine for a case of the training blues.

2. Run on trails.

When preparing for a road race it’s important to log most of your miles on the road. This lets your body adapt to the hard surface of pavement. But sometimes we need a break from our routines. If you’re in a training funk, try hitting the local trails for a few miles. By getting out into the wilderness, you’ll see running from a new perspective and rediscover why you started running in the first place: because it’s fun!

3. Leave the watch at home.

Runners have a tendency to log every mile and record every split. This is important for improvement and can be a great motivator in itself. However, some days we just need to run for the heck of it. If you’re feeling beat down by your training, lighten the mood by leaving the watch or gps at home. Don’t track your mileage online and don’t plan a course. Just head out the door and see where your feet take you. The feeling of freedom you get will freshen your perspective.

4. Run your errands.

Short on time and mileage this week? If you need to head to the store for some light groceries or drop something off at the post office, increase efficiency by running your errands rather than driving. You may be surprised at how satisfying and empowering it feels to take care of everyday chores on foot.

5. Run with friends!

We saved the best for last. For most people, running with friends is what it’s all about. Friends push us, support us, provide conversation, and are often good for a few laughs. If you’ve been training solo, try joining a local group. Check Facebook or search the web for nearby running clubs. Local running groups in San Luis Obispo include the SLO Road Runners, SLO Trail Runners and the San Luis Distance Club. If there aren’t any clubs in your area, try starting one! It’s almost guaranteed that there are other runners in the area who would be interested. It can be as easy as setting up a Facebook page and inviting local runners out for a jaunt. Running with friends, especially while training for a race like City to the Sea, can take your experience to a whole new level.

When: Saturday, October 6, 2012 from 10:00 a.m. to 11:30 a.m.
Where: 205 Suburban Road, Suite #6, San Luis Obispo, CA
Cost: $15
Call Tara at (310) 897-1893 for more info!
http://www.pinnacletrainingsystems.com/slo/events.html