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A few years ago I wrote this wee article It might be of some use to athletes who are competing in Sunday’s Belfast Marathon.
The Marathon; 26.2 miles of pain, is only for the superfit or the headcases, they say.
It can’t be good for you.
You’ll end up in a wheelchair.
Didn’t the guy who invented the Marathon (Jim Fixx) die while running.
These are some of the popular misconceptions runners have hurled in their faces by people who haven’t run a step in their lives, and who certainly haven’t experienced the last 100-metres of the Classic distance.
They also haven’t experienced the exhilaration afterwards, the feeling of pride and triumph and the marathon runners’ high self esteem that psychologists tell us is so relevant. However the Marathon is hard. That much everyone agrees on … so here’s a few hints and tips that will possibly make it a little easier.
The days before the big event are so important. There is no magic formula to reduce your time by a half an hour but there are things that you can do, or fail to do, that could add 30 minutes to it - or even stop you finishing.
The three days preceding the marathon should be spent relaxing; if possible have a few early nights and maybe a couple of lie-ins.
Eat plenty of carbohydrates in the form of pasta, rice, bread, potatoes and fruit but don’t change your diet drastically. Just consume the foods you like … but don’t overeat.
I can remember way back in the early eighties seeing Willie McCracken struggling home with bags of buns and cakes from the Shelbourne bakery. I also did likewise. But in later years we both realised that was the wrong way to carbohydrate load.
Meanwhile do drink lots of water and fluids but steer well clear of the Devil’s Buttermilk which will have a dehydrating effect.
Training is over. The miles you didn’t do are now irrelevant and your deposits into the bank of endurance are now at an end. In the last few days anything more than a few miles of a pedestrian jog will detract from your closing balance.
Before the start of a Dublin Marathon I can actually remember talking to a Newry runner who told me he didn’t get much training done so he ran a 17 miler the day before the race.
Crazy.
Anyway we’ll disregard that 17-mile man.
However, stay off your feet. Read. Get to know your wife and children again. Listen to music. In fact, do anything that doesn’t require effort but work at implanting in your mind that finishing clock registering your target time of 2.59, 3.59 or 4.59.
BELIEVE AND YOU CAN ACHIEVE.
Rise early
On the morning of the race rise four or five hours before the start and have a light breakfast such as cereal/muesli, toast, jam and fruit but avoid the Ulster Fry. Also have a few cups of coffee and drink plenty of water up to an hour before the start.
At this stage your body will likely begin to protest. It will feel sluggish and tired, and that knee injury you sustained three months ago will feel sore again. Ignore all these symptoms as they will all be imagined and after a half a mile into the race those pains will have vanished
Check your kit. You’ll need shoes, vest or T-shirt, shorts, socks, numbers/pins and Vaseline for the race. And for afterwards, a towel, warm jersey, T-shirt, food, drink, and a track suit.
Just before you leave home ensure that your race shoes are packed. Your gear should be tried and tested and certainly not new, especially the shoes, which should be well broken in but not well worn. Another wee hint; try to obtain ‘lace locks’ which are worn by triathletes. They ensure that laces won’t open at the 20-mile mark.
Put your race kit on at least three quarters of an hour before the start, applying Vaseline to the nipples, arms (where the vest could rub), inner thighs and liberally onto the feet. Then keep the feet off the ground until your socks are on. After packing away your numbered bag your prime objective is to keep warm. One method of doing this is to take some old clothes with you.
Your spouse or mother will be glad to see those paint stained trousers and jumpers go out the door. You’ll look like a slum dweller but when you toss the rags away just before the start that finely tuned beautiful body will re-emerge.
The need to stay hydrated during the Marathon cannot be stressed too much and it is important to keep drinking little and often. Even if it’s cold - ensure that you DRINK PLENTY.
DON’T START TOO FAST
Unless you are absolutely sure you can control your speed, stay in your time zone. Adrenalin will be high and the temptation to blast off is extremely strong. This is suicidal and unless you are disciplined you will wave good-bye to PBs or even a finish.
THE BIGGEST MISTAKE YOU CAN MAKE IS TO RUN THE FIRST MILE OR MILES IN A MARATHON TOO FAST
Personal Bests are obtained by (almost) even paced running. Ideally the first twenty miles should be about five to ten seconds per mile faster than your average speed, ie; to run a sub three-hour Marathon, which is 6.52 per mile throughout, the pace should be 6.45 for twenty - to allow for the inevitable slowdown over the final miles.
A typical marathon should feel relatively easy until at least the half way mark. After that it will become increasingly difficult with the legs getting heavier. On passing the 20-mile mark it will be hard for everyone and at this stage it’s a matter of hanging in and getting to the line. However, during the last miles a few wee mind games can be employed.
Think of PBs and BPs.
PBs, as everyone knows, are personal bests and BPs are big pints. I knew people who thought of BPs from the first mile and got PBs!
Other thoughts that might get you to the finish are; ‘These are the last few miles of my marathon career so I can go out on a high.’
‘It won’t be long before I can take these ****ing shoes off.’
‘Or if I can just hang in I can boast of a PB while having a BP.’
PBs are the result of a strong mind and one way of keeping the mind focused is to hit your anticipated splits. Once you begin to fall behind on your times, your head, which controls the body, will start to sway and with the mind faltering, the body will quickly follow suite and slow down or stop.
So it’s vitally important to HIT YOUR SPLITS.
If this is your first marathon PBs will not be uppermost in your mind; the only thing you should be thinking of is to get to that finishing chute. Don’t be annoyed if you have to walk. In virtually every debut marathon a little, or a lot, of walking is done. If fact occasionally even the winner of a marathon has a wee dander. It’s no disgrace with the only important thing is getting to that finish.
That PB is secured
Euphoria! that line approaches; the long awaited PB is secured … and now for the BPs.
But wait. Several things must be attended to first. As soon as possible get to your bag, get out of those wringing wet clothes and encase your rapidly stiffening and cooling body into fresh, warm gear.
After that and for the next couple of hours drink as much water, juice or soft drinks as you can but not the BPs just yet. At this time food is very important too and carbohydrates are best. The two-hour period after the finish is important as it has been discovered that during this time the body is most readily able to replenish itself and this will aid recovery.
And now for those BPs!
