Bord Gáis Energy Cork City Marathon and Marathon Relay 2009....Part 12 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 12 is based on 2 weeks to go, about the 25th of May).

Bord Gais Cork City Marathon

Pre Race...

a) Get your kit ready and pin on your race number to the front of your running vest (if you are in the relay ensure you have a number on your back also). Be careful with your race number, your disposable chip will be attached and do not swap with anyone else.

b) If you are part of a relay team, make sure you issue team relay numbers x 2 to all your team members.

c) Pin your chip and pin number on to your vest securely.

d) Make arrangements to meet family and friends after the race.

e) Tell plenty of friends that you are doing the race and invite them along on race day.

Race Day 1st June...

a) Get up early and have a good breakfast about 3 hours before the start. Do not be hungry on the start line

b) Get to the start line in plenty of time and relax.

c) Know where you are going to meet your family and friends out along the course and give them your drink and food.

d) At the start, be careful not to get caught up in the fast start. Go at your own pace and relax into the start.

e) Give yourself an idea of what you want to achieve and treat the marathon with respect.

f) Avail of all the water stations. Take a little at each one whether you need it or not. It is too late to start drinking when you fell thirsty.

g) If you are running the marathon, it would be important that you do not stop. Keep the feet going, no matter how slowly. If you stop at all, it is very hard to get going again as your body tends to switch off and the lactic acid kicks in.

h) Be careful not to join in with a group of runners that come at you from behind. They may seem to be running at your pace but they might be running at 10 to 15 seconds per mile faster than you.

i) Be careful of relay runners, they may be all over the place.

j) Do not panic if you lose time, you have 26 miles to make it up.

Bord Gais Cork City Marathon Training Guide

Week 12 of a 12 week training plan

Beginners

Mon Rest, Tue Rest, Wed 30mins at marathon pace, Thurs Rest, Fri 30mins brisk, Sat Rest, Sun 20 min jog or walk, Monday 1st June Cork City Marathon

Improvers

Mon 30mins easy, Tues 45mins steady, Wed rest, Thurs 30mins easy, Fri Rest, Sat Rest, Sun 20min jog or walk, Monday 1st June Cork City Marathon

Serious Runners

Mon 30mins easy, Tues Rest, Wed 10x1min, Thurs Rest, Fri 30mins easy, Sat Rest or jog, Sun 20 min jog or walk, Monday 1st June Cork City Marathon

Comments...I would just like to thank Mick Dooley of the Cork BHAA for his excellent 12 part series on preparing for the Cork City Marathon. He obviously put a lot of effort and time into researching and writing each article. I'm sure it has been of great interest to a lot of new and seasoned runners alike........John Desmond"