Marathon Tips

[johnwallnutt]

Below are some tips for the marathon
It usually starts some disucssion to ease the nerves in the run up to the race.

The golden rules though are nothing new on race day and stick to your plan, no racing ahead in the first 5 miles under any circumstance.
Anyone fancy sharing your plan for the day. It’s good to have a Gold, Silver and Bronze goal.
Just keep ticking over this week. No major miles or speed.
Consider carb loading this week but this is a science in itself. However, the big load is 2 days before the race and not the night before.
Don’t eat anything heavy the night before.Standard long run breakfast on the morning.
Don’t cut toe nails in the 3 days before the race.
Vaseline/Bodyglide and lots of it. And I mean everywhere!!
Put a little line of vaseline across your eye bows. This will avoid sweat running into your eyes and stinging.
Don’t forget to tape the nipples.
Don’t tie your laces too tight as your feet will swell by 20%, and tuck them in so they don’t open.
Don’t be tempted to wear too much and over heat. Wear what you have trained in. Do not change your plan as you will be warmed up after a few miles. Maybe wear extra for only a few miles and throw away.
The key is not to get cold on the start line. Wear a poncho or plastic sack with a hole poked through for your head and arms and then another sack over your head. You can wear plastic bags on your feet if you don’t mind looking too stupid.
Drink fluids when you get up in the morning but try not to take any fluids from 45 minutes before the race as the toilet will be calling on the start line.
Lads, take an empty bottle to the start line with you. We’ve spoken about what you need this for!!
Stick with a pacer at the start in order to avoid going out too hard. Note though that the first pacer will usually aim to bank time.
Try to drink at most water stations, so drink little and often.
Be careful at water stations, there can be carnage here. Take a drink from someone at the end of the water station where it’s not as busy.
At some stage between 15 to 21 miles you are going to feel like its hard to keep going and your pace might drop. It happens but it also passes. If it does happen take a gel or whatever you are using. A mile or 2 later you will be moving at pace again. Just try your best NOT to walk even if it’s a very slow jog.
The Marathon itself is 25% training and 75% Mental. If you tell yourself you cannot do it there is a good chance you will not. You have all done the training so there is no reason to think you cannot do well. Keep mentally positive and all the training will do the rest.
Try to run through a checklist on every mile marker. Loosen out arms, head up, back straight. You’d be amazed how much slower you run if you are hunched over looking straight down at the ground rolling your head.
Once over the line get that foil blanket around you ASAP and head for a pint.
I’ll be on the course on the bike with a few others on the day and will carry back up supplies. It’s always good to have supplies around the course in case you miss someone or drop gel’s etc. We usually hit about mile 6, 13, 18, 24.

Good luck to all!

[casso]

My Tip is
Don’t bother with that running lark, get on your bike instead! You can have coffee and cake during and after !
Casso

[gerryv]

Thanks John

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