 |
LEIGHTON FUN RUNNERS |
|
|
LONDON MARATHON
Last Updated: 06th April 2005 The Final Week As you enter the final week before a marathon, there appear to be lots and lots of tips, things to do, things not to do. This page lists some of the less obvious advice, and some of the more common guides to see you through. Naturally, you will have read that no training this week will impact the result so a few little runs - up to 12 miles total mileage and NONE after Thursday. Getting Ready 1. Cut your toenails - not too short - by Wednesday at the latest 2. Sort out your running kit, one warm kit, one cooler kit; Also pack that old jumper or designer bin bag for wearing at the start. 3. Remember a clean pair of pants or a change of shorts for after the race - as well as a warm coverall. Those Extra Bits 4. The little bag of goodies should include: plasters, Vaseline, safety pins, suntan, ibuprofen, blister patches, paracetemol, anti diarrhoea tablets and scissors. 5. Have a little high energy snack for Sunday morning - I like a jam sandwich, a banana or cereal bar and a sports drink - to be sipped slowly on the trip to London. Up to 1 litre of drink for the journey. The Final Preparation 6. On Friday, rest and eat pasta or chips - lots. Get an early and good night's sleep. 7. Saturday - pretend you are a tortoise. Don't do anything!! Sleep as best you can (but note that 2 hours is enough - amazing but true). In Greenwich Park 8. The worrying is over, fix the champion chip to your shoes, fix the number to the chosen shirt, have that last banana, go to the toilet, and keep sipping that drink. Next, smear on the Vaseline, the ibuprofen, the plasters and offer a prayer to your own God. 9. Put kit into the special bag and onto the lorry 20 minutes before the start, make way to appropriate starting pen. Any longer, and you might want the toilet while in the starting pen. On the Run 10. Enjoy yourself. Especially DO NOT Worry that the first 3 miles are slower than expected - this is good for you. The running starts to flow between miles 3 and 4 which is downhill. 11. At water stations, aim for the right hand tables, two thirds of the way along (everyone grabs water at the front of the station). Try and keep moving through the stations as stopping destroys your rhythm. And watch out for bottles - they can crick your ankle. Drink at most water stations and all sports drink stations if you can. And always drink at the early ones, rather than waiting till later. 12. Stay at the edge of the course as running is less crowded. And if you feel a stone in your shoe - STOP remove it and carry on gradually moving up to your normal pace. 13. If you feel like the toilet, find a bush and go - don't queue for the official ones. A one minute delay is much preferable to the 5 minutes of frustration at the portaloos. 14. Remember to smile as you cross Tower Bridge, as you run in front of the Tower and as you finish - the official cameras are above your head at the end. 15. Well Done. You will have achieved something most people can only dream about. 16. To aid recovery, try and eat the dry sandwich that is offered at the finish and try and keep moving - those extra little stretches at the end really help to prevent the "pregnant tortoise" walk. 17. Keep Smiling! Even with the tears that are rolling down your face. Tips for Supporters 1. There are a few good places to stand. Anywhere along the Highway is usually fairly deserted and gives a long straight clear view of runners - but make sure your runner knows which side you will stand. 2. My favourite sites are West Ferry (DLR) mile 14.7, cross down to Canary Wharf (mile 18.9) and walk back up to West Ferry, mile 20.3. Three chances to see your runner and you only walk about 800 metres. 3. To calculate expected times, add 3 minutes to official start time (to cross the line). Then work out 8 min/mile or whatever is the likely pace. . |