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Sunday, May 17, 2009

Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 11 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 11 is based on 2 weeks to go, about the 18th of May).

Bord Gais Cork City Marathon

Final countdown to the marathon day....
Anyone that was out and about over the weekend could hardly but notice the large number of runners getting in their final long run before the big day. Now with just two weeks to go, many marathon runners feel they are drained and would barely complete a half marathon. However, this is perfectly normal and shows that you have correctly completed a good marathon training plan. The body has just been through 3 to 4 months of vigorous training and racing and is finely tuned for the big day.

Many runners fail to realize that one of the most important aspects of marathon training is the taper phase. Reducing weekly and long run mileage during these final two weeks is vitally important so that you will be fully recovered from previous workouts while at the same time, be completely rested for the big event.

Physical Preparation.....Cut back on the distance and intensity of your training runs during the two-week period prior to the marathon, eliminating long and hard efforts.

Listen to your body...... Remember, there are no workouts the week prior to the marathon that will enhance your preparedness for the race. An important rule of thumb is "Less is Best", particularly if you are feeling either physically or mentally tired and/or your leg muscles are fatigued/achy, etc. Keep stretching as much as possible during the couple of weeks prior to the marathon. Consider getting a leg massage no more than two days before the marathon. If you've never had a leg massage, don't try it now! Clip long toe nails and treat blisters and calluses the week or two prior to the marathon. Do not get involved in any over strenuous work at home or in the work place unless absolutely necessary in the next couple of weeks.

Bord Gais Cork City Marathon Training Guide
Week 11 of a 12 week training plan

Mon Rest, Tue 30mins easy, Wed Rest, Thurs 60mins brisk or 5 mile race, Fri Rest, Sat 30 mins easy, Sun 10k distance fast

Mon 30mins steady, Tues 8x5mins with 3min jog, Wed 75mins easy, Thurs 30 mins fast or 5 mile race, Fri 45mins easy, Sat Rest, Sun 10k distance fast

Serious Runners
Mon 30 mins easy, Tues 12x1 mins fast, Wed 75mins race pace , Thurs 5x3 mins or 5 mile race, Fri Rest, Sat 30 mins easy, Sun 10k distance fast

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