Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 10 of 12 by Mick Dooley, Cork BHAA
(Mick Dooley of the Cork Business Houses Athletic Association wrote a 12 part series of articles for the Evening Echo last year. Needless to say, they are as valid this year as last year so I will be republishing them here (...with a few changes) on this website. They are written with the beginner in mind. Part 10 is based on 3 weeks to go, about the 11th of May).

Bord Gais Cork City Marathon

Stewards and Volunteers...In 2007 and 2008, there was a fantastic crew of volunteers who played a vital part in making the marathon day such a success and great credit is due to these people who gave up their free time and became an integral part of the event. Once again an event of this magnitude would not be possible to organize without the assistance of volunteers and stewarts on the day. Thankfully, many of last years crew have come forward with great enthusiasm. However, much more help is needed for this years event, so if you’re willing to help out on the 1st of June, please contact the marathon office, they would love to hear from you. Click on this link for a volunteer registration form. Register your interest in stewarding, being part of a water and food-station team, entertaining the athletes, or just supporting the heroic marathoners and team relay athletes on their way round the course. If you have any novel ideas for race day, be sure to let us know. We're looking for your ideas on how to repeat the success of 2008.

CORK CITY MARATHON & RELAY: How the Relay Works...

There are five relay legs, for teams of two to five individuals. Each team member completes their leg(s) before handing over their team’s wristband (you’ll find that in your race pack at registration) to their team mate at the fixed change-over points. At least one team member must register at City Hall on either Sat. 30th May or Sun 31st May, 10am–6pm. There you’ll collect your 10 race numbers. These will have your team’s number, followed by the letters A, B, C, D or E. There will be two of each letter, one to be worn on the front, the other on your back. NB: the member who is going to cross the finish line MUST wear a pair of race numbers with the letter ‘E’. One of the E numbers will have your timing chip attached. When they cross the line, your time for the race will be electronically clocked. Team members may cover one leg each (in teams of five), or take two or more consecutive legs in whatever combination suits them.

The relay legs vary in distance as follows:

• Start (Patrick’s Street) to near Silversprings Hotel (c. 5.2 miles)

• Silversprings to Ringmahon Road (c. 5.5 miles)

• Ringmahon to Victoria Road (c. 3.2 miles)

• Victoria Road to Model Farm Road (c. 5.9 miles)

• Model Farm Road to finishing line (Patrick’s Street) (c. 6.4 miles)

There are 15 possible configurations for relay teams (below). The tables below give the possible options for sharing the marathon course. Team members are referred to as A, B, C, D or E. Approximate measurements for the relay legs are given in miles. If you train in kilometres, just multiply the distances by 1.609 to convert to kilometres.

Team of 5 (Members A, B, C, D and E)

Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

A = 5.2 / B = 5.5 / C = 3.2 / D = 5.9 / E = 6.4

Team of 4 (Members A, B, C and E)

Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

Option 1: A = 5.2 / B = 5.5 / C = 3.2 / E = 12.3

Option 2: A = 5.2 / B = 5.5 / C = 9.1 / E = 6.4

Option 3: A = 5.2 / B = 8.7 / C = 5.9 / E = 6.4

Option 4: A = 10.7 / B = 3.2 / C = 5.9 / E = 6.4

Team of 3 (Members A,B and E)

Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

Option 1: A = 5.2 / B = 5.5 / E = 15.5

Option 2: A = 5.2 / B = 14.6 / E = 6.4

Option 3: A = 13.9 / B = 5.9 / E = 6.4

Option 4: A = 5.2 / B = 8.7 / E = 12.3

Option 5: A = 10.7 / B = 9.1 / E = 6.4

Option 6: A = 10.7 / B = 3.2 / E = 12.3

Team of 2 (Members A and E)
Leg 1 / Leg 2 / Leg 3 / Leg 4 / Leg 5

Option 1: A = 5.2 / E = 21

Option 2: A = 19.8 / E = 6.4

Option 3: A = 10.7 / E = 15.5

Option 4: A = 13.9 / E = 12.3

Bord Gais Cork City Marathon Training Guide

Week 10 of a 12 week training plan

Beginners

Week 10Mon Rest, Tue 45mins steady, Wed one and half hours very easy, Thurs rest, Fri 60mins steady, Sat Rest, Sun two hours easy.

Improvers

Week 10Mon 45mins easy, Tues 3x10mins with 3min jog, Wed 90mins easy, Thurs rest, Fri 45mins steady, Sat Rest or jog, Sun half marathon distance.

Serious Runners

Week 10Mon 45mins easy, Tues 3x10 3mins recovery, Wed 90mins easy, Thurs 5x5mins 2mins recovery or 5k race, Fri Rest or jog, Sat 30mins easy, Sun half marathon distance.

Upcoming Events....IPS / Garda 5Km Road Race - Ringaskiddy

Venue: Pfizer Sports Complex, Ringaskiddy, Co. Cork

Date & Time: Thursday May 14th, 2008 @ 8pm sharp

Contact: Mick Dooley (087-9790806)