Advice on what to do with 1 week to go to the Marathon...

On UK Runners World, they give the following advice for the last week...

"During the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn't even be totaling that distance in the whole week before the race. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathon runners preparing to race this coming weekend are going through exactly the same thing. And take refuge in your final mission: to ensure that your body is sufficiently fueled, hydrated, refreshed and recovered for the task.

Training Checklist...Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. Almost all running should be at one and a half to two minutes per mile slower than marathon goal pace - except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-metre strides after one or two of your easy runs. This helps fight off the sluggish feeling that can occur during your taper.
Three days before the race, run just two to three miles easy.
Two days before the race, don't run at all.
On the day before the race, jog two to four miles to take the edge off your pent-up energy so you'll sleep better that night.

Nutritional Needs...“Emphasise carbohydrates more than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count towards your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in colour. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatraemia, a rare but dangerous condition that can afflict marathon runners. Drinking energy drinks and snacking on salted pretzels will keep your sodium levels up. Don't look at the scales. Because of your fully stocked fluid and fuel stores, you're likely to gain a couple of pounds. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less - and you'll lose those pounds by the finish line anyway.

Don't do anything tiring. Let the kids take the bins out. Let the dog walk himself. Don't try anything new. No new foods, drinks or sports. Don't cross-train, hike or bike.

Remember: during this final week, you can't under-do. You can only over-do.

Distance running increases risk of catching an infection...

This item appeared recently in Runners World and it's appropriate considering that the Dublin Marathon is coming up at the end of the month.

Many long-distance runners report developing colds and other upper-respiratory infections in the two weeks following a race, according to various surveys and studies. While 30 to 45 minutes of moderate daily exercise does stimulate the immune system, the rigors of running longer distances temporarily weakens it. During the strain of a hard run, the body churns out the stress hormone cortisol, which suppresses immune function in large amounts. " The more intense the run, the higher the cortisol level," says Amesh A. Adalja, M.D., an infectious disease-specialist. "We know it can be high enough to impair the immune system for up to three days following a race or a strenuous workout.". Marathons, in particular, can leave a runner vulnerable.

Their advice is to do the following....

1) Adjust your training so that you do more intense shorter sessions instead of some of those long runs. Instead of a slower run over 1.5 hours, for example, do a series of eight intervals where you're running at 80 to 85 percent of your max for four or five minutes, with two minutes of recovery in between. Also, avoid increasing both intensity and volume at the same time. After upping your mileage, give yourself a two-week buffer before adding a tempo workout. A good prerace taper also helps your immune system recover.

2) Reduce stress. The body recognizes vigorous exercise as a stress factor: Hard workout or bad day at the office, it all looks the same to your internal fight-or-flight response. " The easiest way to start is to focus on one breath: Inhale slowly through your nose, pause, exhale slowly. Aim for 10 breaths, gradually adding time over several days. On your rest days, try going for an evening stroll, taking a tai chi class, or doing yoga. "These kinds of restorative activities are a good complement to an aggressive training schedule,"

3) Lots of sleep. After strenuous workouts, sleep plays a critical role in restoring the body. Research shows that repeated lack of sleep (six hours or less per night) lowers your immunity protection by up to 50 percent

4) Eat a well balanced diet that includes plenty of anti-inflammatory, antioxidant-rich food sources in your daily meals and snacks. This includes fruits, vegetables, whole grains, beans, seafood, healthy fats (nuts, seeds, avocados, olive and canola oil), whole soy foods, herbs and spices, and tea, as well as red wine and dark chocolate (both in moderation). During a hard run, drink a carbohydrate beverage. And in the first hour after a workout or race, drink a recovery beverage that has carbohydrates and protein. Carbohydrates slow the release of stress hormones; protein stimulates white blood cell counts, which shield against upper-respiratory problems..

The Critical 72 Hours.........You're most vulnerable to getting sick for up to 72 hours after a race due to elevated cortisol levels. Bascally, avoid anyone with a cold or infection and avoid crowded areas if possible.

And finally.......according to a study in the University of South Carolina, people who exercise have 20% fewer colds than their non-active peers.

I presume they were moderate runners as opposed to Marathon runners! As with all good advice......everything in moderation.

Original article HERE

Diet and Hydration tips for training...

Advice on what to do with 1 week to go to the Marathon...

On UK Runners World, they give the following advice for the last week...

"During the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn't even be totalling that distance in the whole week before the race. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathon runners preparing to race this coming weekend are going through exactly the same thing. And take refuge in your final mission: to ensure that your body is sufficiently fuelled, hydrated, refreshed and recovered for the task.

Training Checklist...Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. Almost all running should be at one and a half to two minutes per mile slower than marathon goal pace - except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-metre strides after one or two of your easy runs. This helps fight off the sluggish feeling that can occur during your taper.
Three days before the race, run just two to three miles easy.
Two days before the race, don't run at all.
On the day before the race, jog two to four miles to take the edge off your pent-up energy so you'll sleep better that night.

Nutritional Needs...“Emphasise carbohydrates more than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count towards your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in colour. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatraemia, a rare but dangerous condition that can afflict marathon runners. Drinking energy drinks and snacking on salted pretzels will keep your sodium levels up. Don't look at the scales. Because of your fully stocked fluid and fuel stores, you're likely to gain a couple of pounds. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less - and you'll lose those pounds by the finish line anyway.

Don't do anything tiring. Let the kids take the bins out. Let the dog walk himself. Don't try anything new. No new foods, drinks or sports. Don't cross-train, hike or bike.

Remember: during this final week, you can't under-do. You can only over-do.

Hydration & Carbohydrate advice for the Cork City Marathon...

Undertaking a full Marathon requires a lot of effort and preparation. One aspect you should be considering in the last few days is your liquid and carb intake. It's important that you prepare your body for the task that lies ahead and it's vital that you are well hydrated by the time you reach the start line. McMillan Running provide the following advice on what you should eat and drink over the last 3 days before the Marathon. For the Cork Marathon, this is Friday, Saturday and Sunday.

Hydration...In the three days prior to your race, you'll need to consume 0.5-0.7 ounces of fluid per day per pound of body weight. Shoot for 75-100 ounces daily, consuming an 8 ounce glass at regular intervals. The way I do it is to set the timer function on my sports watch for 1:00:00; and, every time the alarm sounds, I drink 8 ounces.This strategy: 1) ensures that you drink enough without having to really think about it and 2) provides constant intake instead of realizing you are behind and chugging to catch up. What the latter means is that you will not have to jump up and take a leak every 20 minutes. If you drink more water less frequently (i.e., chug a 16 ounce glass every two hours), you'll be forcing the body to "pass" on the available fluid because it cannot absorb it. If you need an analogy, it's like what a farmer wants when his crops are dry: six hours of light, steady rain that provides a gallon per square meter rather than a 15 minute downpour of the same volume that ends up washing into the lake. Stop drinking water about two (2) hours before you hit the sack to reduce the need to whiz during the night. 

Carbohydrate Intake...In the two days prior to your race, you'll want to focus on carbohydrate consumption: it will be 70% of your diet. Even 5K racers need to focus on this, as training can leave the body in a carbohydrate-depleted state that may take a few days to fully re-stock. Research shows that the optimal intake is four to five grams of carbohydrate per pound of body weight per day. For me, at 150 pounds, that’s 600 or so grams of carbohydrates. NOTICE: That’s almost 2500 calories in carbohydrates alone! So, you have to be careful to not just eat more. You are changing the composition of your diet, not the quantity. You’ll need to pay attention to keeping your “bad” fat intake moderate to prevent unwanted weight gain. I recommend you keep a food diary of some sort to make sure you a) eat enough carbohydrates and b) don't over-eat. I typically eat at 7:00 AM, (9:30 AM snack), NOON, (2:30PM snack), 5:00PM, and (7:30PM snack) the days preceding a marathon. That way, I can evenly distribute the intake over the course of the day. If you try to consume the volume of carbohydrates you need at only three meals, you'll barf (or at least feel like it). Your in-between meal snacks (times in parentheses) are a good time for a shake, smoothie or some other liquid carbohydrate source. Also, stock up on healthy nutrition bars and fruits that you know will not cause you gastrointestinal problems. Bananas are usually a safe bet; plus, they have lots of good potassium.Our rule is that in the last three days prior to a marathon, you should never get hungry. This would indicate low blood sugar and your carbohydrate stores would be used to replace this blood sugar. This is not what we want when we’re trying to store--not immediately use--carbohydrates. 

In the last three days, keep food with you at all times. You may get stuck in traffic or have delays in your travel to the race. This will make sure that you don’t get stuck without food. And, the same goes for fluids!

Marathon advice with 1 week to go...

Advice on what to do with 1 week to go to the Marathon...On UK Runners World, they give the following advice for the last week...

"During the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn't even be totalling that distance in the whole week before the race. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathon runners preparing to race this coming weekend are going through exactly the same thing. And take refuge in your final mission: to ensure that your body is sufficiently fuelled, hydrated, refreshed and recovered for the task.

Training Checklist...
Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. Almost all running should be at one and a half to two minutes per mile slower than marathon goal pace - except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-metre strides after one or two of your easy runs. This helps fight off the sluggish feeling that can occur during your taper.

Three days before the race, run just two to three miles easy.
Two days before the race, don't run at all.
On the day before the race, jog two to four miles to take the edge off your pent-up energy so you'll sleep better that night.

Nutritional Needs...“Emphasise carbohydrates more than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count towards your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in colour. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatraemia, a rare but dangerous condition that can afflict marathon runners. Drinking energy drinks and snacking on salted pretzels will keep your sodium levels up. Don't look at the scales. Because of your fully stocked fluid and fuel stores, you're likely to gain a couple of pounds. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less - and you'll lose those pounds by the finish line anyway.

Don't do anything tiring. Let the kids take the bins out. Let the dog walk himself. Don't try anything new. No new foods, drinks or sports. Don't cross-train, hike or bike.

Remember: during this final week, you can't under-do. You can only overdo.

Weather Forecast for the Cork City Marathon....(Updated Sun 31st May)

How come we get nearly a month of cool weather in May and on the last weekend, the Summer decides to start? It looks like it's going to be a carbon copy of the weather for the last 2 Cork City Marathons......sunny, warm and dry.

There is a ridge of high pressure over the country for the weekend so there is little or no chance of rain. There is a breeze from the East coming in off the sea which might keep temperatures down a bit. It may have a cooling effect down near the tunnel but by the time the Marathon gets to the 22 mile mark, that breeze will be a headwind for the last 4 miles and the cooling effect will be at it's lowest.

(Updated Sun 10am)

It might be possible that there will be some sea fog at the start like last year but it now looks likely that it will be more like 2007 with blue skies and sunshine for the day. From a running point of view, it would be nice if it was dull and overcast but it's not going to happen. At the moment at 10am on Sunday, it is 15 deg C at Cork Airport. The city itself is likely to be a few degrees warmer. With the heat coming up off the road surface, it will probably be in the low 20's for the 2nd half of the race tomorrow.

Things to consider...

1) Hydration.........you are going to lose a lot of liquid through sweat due to the warm temperatures. Try and take on some water at each water station, especially after 6 miles. Remember, if you wait until you are thirsty before you drink, it's probably too late.

2) Sun Block........would you lie out in the sun for 4 hours without sunblock? Running in the sun for 4 hours is no different. Consider wear a cap and put some sunblock on exposed areas like shoulders, ears, etc.

3) Clothes......for the newbies.........leave the sweatshirts, jackets and tracksuits at home. It's amazing every year to see people lining up for the start at 9:00am on Patricks Street with all kinds of gear on. You should be wearing a running top (singlet) and shorts, nothing else. Anything more and you'll start to overheat. It's June, not December.

Hydration & Carbohydrate Advice from McMillan Running - 3 days to go...
McMillan Running provide the following advice on what you should eat and drink over the last 3 days before the Marathon. For the Cork Marathon, this is Friday, Saturday and Sunday.


Hydration...In the three days prior to your race, you'll need to consume 0.5-0.7 ounces of fluid per day per pound of body weight. Shoot for 75-100 ounces daily, consuming an 8 ounce glass at regular intervals. The way I do it is to set the timer function on my sports watch for 1:00:00; and, every time the alarm sounds, I drink 8 ounces.This strategy: 1) ensures that you drink enough without having to really think about it and 2) provides constant intake instead of realizing you are behind and chugging to catch up. What the latter means is that you will not have to jump up and take a leak every 20 minutes. If you drink more water less frequently (i.e., chug a 16 ounce glass every two hours), you'll be forcing the body to "pass" on the available fluid because it cannot absorb it. If you need an analogy, it's like what a farmer wants when his crops are dry: six hours of light, steady rain that provides a gallon per square meter rather than a 15 minute downpour of the same volume that ends up washing into the lake. Stop drinking water about two (2) hours before you hit the sack to reduce the need to whiz during the night.

Carbohydrate Intake...In the two days prior to your race, you'll want to focus on carbohydrate consumption: it will be 70% of your diet. Even 5K racers need to focus on this, as training can leave the body in a carbohydrate-depleted state that may take a few days to fully re-stock. Research shows that the optimal intake is four to five grams of carbohydrate per pound of body weight per day. For me, at 150 pounds, that’s 600 or so grams of carbohydrates. NOTICE: That’s almost 2500 calories in carbohydrates alone! So, you have to be careful to not just eat more. You are changing the composition of your diet, not the quantity. You’ll need to pay attention to keeping your “bad” fat intake moderate to prevent unwanted weight gain. I recommend you keep a food diary of some sort to make sure you a) eat enough carbohydrates and b) don't over-eat. I typically eat at 7:00 AM, (9:30 AM snack), NOON, (2:30PM snack), 5:00PM, and (7:30PM snack) the days preceding a marathon. That way, I can evenly distribute the intake over the course of the day. If you try to consume the volume of carbohydrates you need at only three meals, you'll barf (or at least feel like it). Your in-between meal snacks (times in parentheses) are a good time for a shake, smoothie or some other liquid carbohydrate source. Also, stock up on healthy nutrition bars and fruits that you know will not cause you gastrointestinal problems. Bananas are usually a safe bet; plus, they have lots of good potassium.Our rule is that in the last three days prior to a marathon, you should never get hungry. This would indicate low blood sugar and your carbohydrate stores would be used to replace this blood sugar. This is not what we want when we’re trying to store--not immediately use--carbohydrates.

In the last three days, keep food with you at all times. You may get stuck in traffic or have delays in your travel to the race. This will make sure that you don’t get stuck without food. And, the same goes for fluids!

Advice on what to do with 1 week to go to the Marathon...
On UK Runners World, they give the following advice for the last week...

"During the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn't even be totalling that distance in the whole week before the race. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathon runners preparing to race this coming weekend are going through exactly the same thing. And take refuge in your final mission: to ensure that your body is sufficiently fuelled, hydrated, refreshed and recovered for the task.

Training Checklist...
Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. Almost all running should be at one and a half to two minutes per mile slower than marathon goal pace - except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-metre strides after one or two of your easy runs. This helps fight off the sluggish feeling that can occur during your taper.

Three days before the race, run just two to three miles easy.
Two days before the race, don't run at all.
On the day before the race, jog two to four miles to take the edge off your pent-up energy so you'll sleep better that night.

Nutritional Needs...
“Emphasise carbohydrates more than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count towards your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in colour. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatraemia, a rare but dangerous condition that can afflict marathon runners. Drinking energy drinks and snacking on salted pretzels will keep your sodium levels up. Don't look at the scales. Because of your fully stocked fluid and fuel stores, you're likely to gain a couple of pounds. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less - and you'll lose those pounds by the finish line anyway.

Don't do anything tiring. Let the kids take the bins out. Let the dog walk himself. Don't try anything new. No new foods, drinks or sports. Don't cross-train, hike or bike.

Remember: during this final week, you can't under-do. You can only overdo.

One week after the Marathon.....
Now that the Marathon is over and the sore legs have recovered, it's easy to think that everything is back to normal and we can all go back running as normal. The general rule of thumb after a Marathon is that you should take it easy for 26 days, one day for every mile.
Have a look at this link to the BBC website to get some idea of why those legs were so sore after the Marathon......http://news.bbc.co.uk/sport2/hi/athletics/6576637.stm

Runners World UK offer the following...
"What you do in the days following a marathon is just as important as what you did before. Running 26.2 miles places high demands on the body and you're likely to end up with depleted fuel stores, accumulated fluid in the muscles, dehydration and perhaps some damaged muscle tissue. So, not surprisingly, you will be susceptible to injury and infection after the race. "
"Muscle SorenessDelayed onset muscle soreness (DOMS) can begin eight or more hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet and legs for at least an hour after the marathon and for 30 minutes a day for the following week. "
"The stress of running a marathon can depress your immune system, leaving you susceptible to colds, flu and other upper respiratory tract infections in the days immediately following the race. Self-care is the best way to reduce your risk of contracting a virus, so make sure you get plenty of sleep, eat well-balanced meals and drink lots of water."
"A general lack of energy in the week following marathon is perfectly usual. Try to eat meals comprising 50-60 per cent carbohydrates to replenish your glycogen reserves, and foods rich in protein to assist your body in repairing muscle and tissue. Indulge any cravings you might have - these could be your body's way of telling you what it needs.""Scientific research also indicates that many marathon runners lose around 3mg of iron (about the amount in a serving of beef stew) per day for up to five days after the marathon, so eat foods rich in iron - including meat, spinach, beans, peaches, parsley and peas - during your post-marathon week. To promote iron absorption, drink orange juice or consume other rich sources of vitamin C with your meals. "

Comments...
"Does this mean I should give the Glanmire race a skip. Just did one 4 mile easy run since marathon. Legs felt fine but I was a little bit tired afterwards( as if I had ran harder than I actually did). Heart rate was normal for this kind of run. Can't make up my mind whether to run or not!!!!!.........Cheers AJ"
"Hi AJ.....Considering that the BHAA race in Glanmire is just 9 days after the Marathon, I'd say that it is too close. It would be fine to do the 5 miles at a slow pace but not anywhere near race pace. Otherwise, you risk getting injured and you'll be out of action a lot longer. Maybe the John Buckley 5k on the 19th? This is 17 days after the Marathon, it's flat and it's only 5 kms (3.1 miles) long........John Desmond"
"Hi again John. Think I'll give it a skip. Going on hols thurs so it's easy street for a couple of weeks and pick it up again towards end of the month.Time to be sensible for a change!! Thanks again......AJ"

Hydration & Carbohydrate Advice from McMillan Running - 3 days to go...

McMillan Running provide the following advice on what you should eat and drink over the last 3 days before the Marathon. For the Cork Marathon, this is Friday, Saturday and Sunday.
"Hydration

In the three days prior to your race, you'll need to consume 0.5-0.7 ounces of fluid per day per pound of body weight. Shoot for 75-100 ounces daily, consuming an 8 ounce glass at regular intervals. The way I do it is to set the timer function on my sports watch for 1:00:00; and, every time the alarm sounds, I drink 8 ounces.This strategy: 1) ensures that you drink enough without having to really think about it and 2) provides constant intake instead of realizing you are behind and chugging to catch up. What the latter means is that you will not have to jump up and take a leak every 20 minutes. If you drink more water less frequently (i.e., chug a 16 ounce glass every two hours), you'll be forcing the body to "pass" on the available fluid because it cannot absorb it. If you need an analogy, it's like what a farmer wants when his crops are dry: six hours of light, steady rain that provides a gallon per square meter rather than a 15 minute downpour of the same volume that ends up washing into the lake. Stop drinking water about two (2) hours before you hit the sack to reduce the need to whiz during the night.

Carbohydrate Intake

In the two days prior to your race, you'll want to focus on carbohydrate consumption: it will be 70% of your diet. Even 5K racers need to focus on this, as training can leave the body in a carbohydrate-depleted state that may take a few days to fully re-stock. Research shows that the optimal intake is four to five grams of carbohydrate per pound of body weight per day. For me, at 150 pounds, that’s 600 or so grams of carbohydrates.NOTICE: That’s almost 2500 calories in carbohydrates alone! So, you have to be careful to not just eat more. You are changing the composition of your diet, not the quantity. You’ll need to pay attention to keeping your “bad” fat intake moderate to prevent unwanted weight gain. I recommend you keep a food diary of some sort to make sure you a) eat enough carbohydrates and b) don't over-eat. I typically eat at 7:00 AM, (9:30 AM snack), NOON, (2:30PM snack), 5:00PM, and (7:30PM snack) the days preceding a marathon. That way, I can evenly distribute the intake over the course of the day. If you try to consume the volume of carbohydrates you need at only three meals, you'll barf (or at least feel like it). Your in-between meal snacks (times in parentheses) are a good time for a shake, smoothie or some other liquid carbohydrate source. Also, stock up on healthy nutrition bars and fruits that you know will not cause you gastrointestinal problems. Bananas are usually a safe bet; plus, they have lots of good potassium.Our rule is that in the last three days prior to a marathon, you should never get hungry. This would indicate low blood sugar and your carbohydrate stores would be used to replace this blood sugar. This is not what we want when we’re trying to store--not immediately use--carbohydrates. In the last three days, keep food with you at all times. You may get stuck in traffic or have delays in your travel to the race. This will make sure that you don’t get stuck without food. And, the same goes for fluids!"

Advice on what to do with 1 week to go to the Marathon...

On UK Runners World, they give the following advice for the last week...
"During the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn't even be totalling that distance in the whole week before the race. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathon runners preparing to race this coming weekend are going through exactly the same thing. And take refuge in your final mission: to ensure that your body is sufficiently fuelled, hydrated, refreshed and recovered for the task.

Training Checklist...

Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. Almost all running should be at one and a half to two minutes per mile slower than marathon goal pace - except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-metre strides after one or two of your easy runs. This helps fight off the sluggish feeling that can occur during your taper.

Three days before the race, run just two to three miles easy.

Two days before the race, don't run at all.

On the day before the race, jog two to four miles to take the edge off your pent-up energy so you'll sleep better that night.

Nutritional Needs...

“Emphasise carbohydrates more than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count towards your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in colour. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatraemia, a rare but dangerous condition that can afflict marathon runners. Drinking energy drinks and snacking on salted pretzels will keep your sodium levels up. Don't look at the scales. Because of your fully stocked fluid and fuel stores, you're likely to gain a couple of pounds. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less - and you'll lose those pounds by the finish line anyway.

Don't do anything tiring. Let the kids take the bins out. Let the dog walk himself. Don't try anything new. No new foods, drinks or sports. Don't cross-train, hike or bike.

Remember: during this final week, you can't under-do. You can only overdo.