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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!
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Ireland’s first Fyffes National Fitness Games took place last weekend at Dublin’s UCD Sports Campus.
The event follows a formula established in the UK. Providing a test in terms of power, endurance, speed and strength, challenges included weighted runs, rowing machines, sandbag carries, kettlebell snatches, assault bikes, deadlifts and more from which ‘Ireland’s Fittest Male and Female’ are crowned.
Ancillary activities included health and wellness workshops and pro-curated fitness programming, in a carnival-like atmosphere with live music and street food stalls.
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Newry is ‘ready, set, go’ to host one of the most exciting sporting events the city has seen in recent years, with the return of the Newry Half Marathon and 10K on Sunday 29 May.
At least 1,300 competitors and more than 2,000 spectators are expected to line the streets from The Quays Shopping Centre where the races start and end, through to the Warrenpoint Dual Carriageway.
This promises to be a fabulous event with all three races - the half marathon, the 10k and the half marathon relay race, almost at capacity.
All the proceeds from the event will go to five local charities- Samaritans of Newry, Bolster Community, Newry and District Gateway Club, Kevin Bell Repatriation Trust and Women’s Aid Armagh Down.
Attracta Magennis, Joint Race Director said, “This promises to be a fantastic day for the city. We would encourage as many people as possible to come out and cheer the runners on. There will be music at the Canal side of The Quays Shopping Centre with family entertainment just inside the centre. There will be paddleboarders on the canal and a real family friendly atmosphere.
“The half marathon starts at the front of the Quays at 10am closely followed by the 10k at 10.30am. Road closures along the front of The Quays will be in place from 8.30am. The race will follow the Warrenpoint dual carriageway (with lane closures) down to Narrow Water. There are great viewing opportunities at the top of Greenbank Industrial Estate and the turning point at Narrow Water Castle.
“In 2019 Tommy Hughes broke the World Record for his age category on this course supporting its reputation as one of the flattest and fastest half marathon routes in Ireland. Newry BID is sponsoring a £200 BID member voucher of choice to any male or female runner who breaks the half marathon course record. The male record currently stands at 71.57 and the female record stands at 85.43.”
Peter Linden, Joint Race Director continued, “We are delighted this year for the first time, to be offering a relay opportunity for teams of three who want to take part in the half marathon. There are a few of these places remaining with a great opportunity for business colleagues or groups of friends to take part to support the five local charities. For individual runners in both the half marathon and the 10k, there are pacers to support runners of all abilities.
We would also like to thank our sponsors who make this event happen- Newry BID, Newry, Mourne and Down District Council and Newry Credit Union. We really could not deliver this event without them.”
Eamonn Connolly, Newry BID Manager and event sponsor said, “Newry BID is delighted to support Newry City Runners with this fantastic event. The pandemic has cancelled so many events in the last two years in our city. We now have an opportunity to really get behind one of the first big events to take place locally, post pandemic. If you are a runner, there is still time to get signed up. If you are not, we are asking you to help be part of the atmosphere on the day.
“Many of our BID members are supporting super goody bags for the competitors while there are cash prizes for overall winners, course record and age category winners.”
Eamonn continued, “The event is already attracting some well-known names and we hope that the people of Newry and the surrounding area will come out to support it.
We would like to thank the many BID members who are getting involved, particularly The Quays for the use of their premises and The Canal Court Hotel for their special offers for competitors.
“If you can, take the family down to The Quays area on Sunday 29th May at 10am and show your support for this great sporting event.”
The races are expected to sell out in the coming days with a small number of places remaining for each option. To register to take part log onto www.active.com or see Newry City Runners social media.
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Proper recognition for Newry motorcycle ace Norman Brown may have taken nearly 40 years in his home city but finally the racing legend will be remembered with a memorial that will be unveiled this Saturday, in his home turf of Shandon Park in the city.
Norman Brown Park at Shandon Park will be a magnet to the motorcycling fraternity this Saturday 21 May with plenty of chance for reminiscing. Proceedings start at 1pm and all are welcome.
Norman Brown broke many records in his all too short racing career, a talent that was lost to motorcycling in an incident at Silverstone in 1983 which claimed his life at the very young age of 24, along with that of Swiss rider Peter Huber.
In his Isle of Man debut in 1981 he won the Newcomers Junior Manx Grand Prix breaking the lap record and race record in the process, the following year he won the Classic senior 500 TT and in the 1983 Isle of Man TT Brown made a new lap record of 19m 29 seconds averaging 116.19 mph in the senior classic event.
Closer to home appearances at the North West, Tandragee, Killinchy, Skerries and Ulster Grand Prix saw lap records broke again and again.
Brown will forever be remembered as one of Newry's sporting greatest. It is fitting that at long last a proper memorial will be in place in his home city.
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Newry is preparing to welcome one of the most exciting sporting events the city has seen in recent years, with the return of the Newry Half Marathon and 10K on Sunday 29 May.
At least 1,300 competitors and more than 2,000 spectators are expected to line the streets from The Quays Shopping Centre where the races start and end, through to the Warrenpoint Dual Carriageway.
The Half Marathon starts at 10am from the Canal side of The Quays Shopping Centre.
Everyone is welcome to come along for some family fun entertainment with music, laser tag, face painting and an opportunity to try paddleboarding on the Lough.
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Forty year old Yared Derese from Carrick Aces broke the winners tape at today's Newry City Half Marathon in an impressive one hour six minutes precisely with first woman home Kerry O'Flaherty from Newcastle AC and District.
First man home in the Newry City Half Marathon was forty year old Yared Derese from Carrick Aces, Carrickmacross in a time of 1:06:00 followed by 29 year old Andrew Annett, Mourne Runners in a time of 1:08:45. In third place was Brendan Heaney, Armagh AC in 1:13: 34.
First woman home in the Half Marathon was 40 year old Kerry O'Flaherty, Newcastle AC and District in a time of 1:17:06 followed by 33 year old Michelle Donnelly, Strength and Fitness in 1:27:12 and third was Eimear McCracken in 1:28:20
The Newry 10k saw James Sloan from Newry AC jaunt home in 0:32:54 followed four seconds later by Conal McGinley, City of Derry Spartans on 0:32:59 and then Pauric McKinney, Inishowen AC in third place at 0:33:12.
55 year old Donna Evans from Clones AC ran an incredible race to be the first woman home in a time of 0:40:34 followed by 50 year old Niamh O'Connell, Murlough AC on 0:41:19 and Jacqueline McMonagle, City of Derry Spartans AC on 0:41:28.
Perhaps though the achievements of those who weren't first past the post were the most incredible on the day. Those who were aiming for and achieved personal bests, those who were running in memory of family or friends that are no longer with us, those who wanted especially to raise funds for the chosen charities for many individual and personal reasons and last of all those who just did it for the fun of it!
Well done each and every one of the competitors, organisers and volunteers.
Check out all the results and times at www.championchipireland.com
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Before lockdown Shinken Shobu Ryu Judo club in Warrenpoint, one of the smallest clubs in Ireland had earned a reputation for winning medals in each category of competition they had entered.
With the club's first return to competition at the Judo Ireland Kata competition held in Garristown Dublin the club have once again cashed in with their highly decorated coaching team taking all the honors.
First up Head coach of Shinken Shobu Ryu Dermot McCaul with long term Kata Partner Nigel O'Neill. This team have won Kata titles all over the UK and Ireland. Dermot and Nigel again lifted the title for Goshin-jitsu kata. They where Just piped to the post for a second title placing in silver place for Katame-no-Kata.
A Shinken Shobu Ryu Judo club spokesperson said "This would have been very disappointing had the team who beat them not been another team of our Coaches Ole Gajosinskas and Brian Smyth. Absolutely delighted as Ole and Brian had come in second place on the Goshin-jitsu Competition.
"We would like to also say we'll done to club regulars Paul McConville and Eugene McErlain who came 3rd in the Katame-no-Kata section. Against some tough competition our club has risen to the top again.
Paul and Eugene also provided a exhibition on Kime-no-Kata. Kata is a collection of self defence and Judo techniques performed in a formal manner, a was great end of the week for the club and especially for Brian Smith who has recently passed his level 1 Judo coaching certificate.
Itis an exciting time for the club with a growing coaching team and the return to competition. They look forward to continuing the club's winning ways!
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An Armagh win against Tyrone is special on any occasion but with the extra spice that they currently are Senior Mens All Ireland Champions, the delight was off the scale - as proven by the massive pitch invasion at the Athletic Grounds in Armagh when the final whistle was blown in todays qualifier game.
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Amy Broadhurst a boxer with St Bronagh's ABC, Rostrevor was honoured with a Civic Reception by Louth County Council last week following her outstanding achievement in winning the 2022 IBA World Light-welterweight championships in Istanbul in May. The world champion is sponsored by AMC Construction Ltd, Warrenpoint.
Guests included members of Clann Naofa, Dealgan, and O Hanlon Park Boxing Clubs, Dundalk where Amy grew and honed her talent as well as Rostrevor Boxing Club of which she is currently a member. Representatives from St Joseph’s NS, and Coláiste Rís, where Amy went to school were there to honour their past pupil, along with representatives from Alt na Daoine, Muirhevnamor, the Community Garda Section, Dundalk Garda Station, AURA Dundalk and Dundalk Football Club, all of whom Amy would have strong links with growing up.
All Members present entered the Council Chamber in County Hall Dundalk and voted in agreement of the proposal to confer the honour on Ms. Broadhurst. Ms. Broadhurst and members of her family were present in the public gallery to witness the meeting. Amy responded to the conferring of the civic honour and was thrilled to have the opportunity to receive and the opportunity to formally respond. She recalled previously getting a civic award from Dundalk Town Council in 2013 and said she was honoured to bring some positive news to Muirhevna Mor and bring a buzz to the area.
A sealed scroll marking the conferring of the civic honour was presented to Broadhurst by the Cathaoirleach Pio Smith.
Cllr Pio Smith, Cathaoirleach said "Amy Broadhurst, it has been resolved that a Civic Honour is to be conferred on you, in recognition of your devotion to the pursuit of excellence in the sport of boxing and your phenomenal achievement in becoming world champion. Your achievements to date bring honour and acclaim on yourself, your hometown of Dundalk, and on the County of Louth.
"Boxing from the tender age of 5, the dedication and discipline you demonstrated over the last two decades saw you consistently on the winners’ podium year after year.
"Not content with winning 19 National titles, you took home the Gold at the European Under 16 championships in both 2012 and 2013; you then won Silver at the European Under 18 championship in 2014, taking home the Under 18 Gold in 2015; you then won the European Under 22 Championships not once but twice in 2018 and 2019, while also winning the English Elite Gold in 2018; in 2019 you won both the Irish Elite Gold and a European Bronze Women’s medal, and then successfully defended your Irish Elite Gold title in 2020 and 2021."
The Cathaoirleach added "You also qualified for the World Quarter Finals on 2 separate occasions. These hard-fought titles would be accolade enough, but your determination, perseverance and talent ultimately saw you crowned World Light Welterweight Champions on the 19th of May 2022.
"As only the third Irish Woman ever to win a world boxing title, you have not only proven yourself as best in the world at your chosen sport but your excellence in a historically male dominated sport has set an example to young girls showing them that there is no area that women cannot excel at given talent, time, and dedication. You have paved the way for future generations of girls to know that there is a place for them if they want it in whatever discipline they choose.
"It is fitting that this Council honours your achievements and excellence both in your world title and in your contribution to gender equality."
Speaking at the event Joe McGuinness, Director of Services for Louth County Council, told Ms. Broadhurst, “Amy, you have done yourself, your family, your community, all of Louth, and indeed all or Ireland proud. You’ve truly put this wee county on the map.” – a sentiment which was echoed throughout the night by all speakers.
MC Pat O’Shaughnessy interviewed Amy on her boxing career to date. Amy said that people used to say to her “you’re going to be the next Katie Taylor” and it was amazing to think that somebody out there might be saying to young girls that they are going to be the next Amy Broadhurst.
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