Irish Multimarathon - Free Seminar to the public Title: Train Smarter, not Harder....

eoin ryan

Hi All,

Firstly three quick reminders:

Start time has been moved to 11am to facilitate public transport and ppl coming up from the country.

Entry has been limited to first 1,000 this year. Enter early to avoid dissapointment. www.irishmultimarathon.com

Also includes a half marathon relay event. Teams of 3 ppl

The blurb for the Seminar.....

Did you know that most people are Capable* of finishing a Half Marathon (21.1km or 13.1miles)...??
Did you know that lack of Motivation and Information is the main reason people don’t bother...??
Can you visualise yourself crossing the Finish line and achieving this sporting GOAL just like the many thousands of other ordinary people who are doing it for fun and health...??
If you agree with at least one of these thought provoking questions and would like to learn more maybe you should consider attending the FREE

Irish Multimarathon Information Seminar

On Tuesday 9th & 16th of June at 7pm in the Syndicate Room, DCU, Dublin

The Seminar consists of a 1 hour presentation given by Eoin Ryan (Ironman Competitor, Ultra Runner, Marathon Runner & Personal Trainer) on the following topics:
- Motivation
- Equipment: Shoes & Socks, Training log, Running in the cold etc.
- General Sports Nutrition
- A Training plan
Knowledge is power! It’s all about making things easier and hopefully more achievable for you.
Note:The main focus will be on Running but tips on general training and how to prepare your body for all training will also be passed on.
Theme: Train Smarter. Not Harder...
Suitable for all sporting abilities. All welcome to attend.
*It is recommended that any potential participant not currently involved in physical sporting activity, should undertake a medical examination before taking part in the Half Marathon.
The Irish Multimarathon is a NEW Half Marathon taking place in Clontarf, Dublin on 28th June.....
To enter log onto www.irishmultimarathon.com

eoin ryan

This is on later today in DCU sports complex at 7pm

If you can't make tonight it is also on 7pm next week (same venue, same day)

lipi

Just signed up to your half marathon today but wont make it tonight so hoping you can help a little.

Have done the odd 5 mile run over the last few weeks as do spinning and play tennis the rest of the time and was suprised at how easy it was for me so signed up today.;)

Now I've less than 3 weeks to go and the most I've ran is 6 miles so what now? Should I give up the other exercises for the moment and focus solely on running and what distances should I be doing?

Thanks

Genghis

Three weeks is not really enough time to ramp up from an occassional 6 miles to the full distance. I don't doubt that you will finish, but you won't be racing full tilt on the day and you will definitely feel the last 3-4 miles.

One thing is for certain: try to cover the distance in training or go mad running every day between now and then and you run a very high risk of injury, and you won't be racing at all.

Given the time you have left, I would advise running 2 'short' and 1 'long' run for this week, next week and the week after, then largely rest in the 6-7 days before the race.

So for long runs do maybe a 7 mile this week, step back to 5-6 miles next week and then go for an 8-mile the week after next. Always rest the day after these 'long' runs and don't be tempted to run further than these distances. Then throw in a few 3-4 mile runs every second or third day. These should be easy-paced and enjoyable, more about doing the miles than doing the speed.

Make sure and leave the last 6-7 days easy, am talking maybe one 3 miler really slow paced run 3-4 days before the race.

On race day, take it easy at the start, make sure and drink plenty of water through the race. You should consider sports drinks and maybe gels after the first 45 mins or so, but its important to get used to these in the long training runs (try them for the first time on race day and you may well be sick). Race your own race at your own pace, and keep focused near the end. If you complete the training as per above you will know that you can get to mile 8, and after that you are within distance of your normal training run. Adrenaline, positive attitude and determination will play a big part on the day.

lipi

Thanks Genghis, I really appreciate the advice. Am not worried about times or anything as that would be pushing my luck but would just like to finish and not kill myself in the process.

Did 6.5 miles last night so should I take it easy for the rest of the week or can I do another at the weekend? Also can you advise me where I can get these gels?

Genghis

Hi lipi,

Personally I don't tend to use the gels unless I am going really long, but if you feel you might need them you can usually get them in all good cycling shops, some health food stores, gyms, some of the bigger Boots and places like Arnotts. Gels are concetrated packs of carbohydrate that provide you with calories after your normal store has depleted ('bonking'). You need to take them about 20 mins before you actually need them, though, so probably around the 40 min mark, and maybe again around 80 mins. You must drink water with them (200mls or more), otherwise they ca dehydrate you further as they need water to be properly digested (they are also sickly-sweet, so taking water with them also helps wash down the taste).

Well done on the 6.5 miles. I would advise you not to run today, then do one 3-4 miler tomorrow or Friday, and another similar distance on Sunday or Monday. Next Wednesday do 6 miles or so. Repeat shorter runs for the following week, and try 8 miles on the following Wednesday. After that you are into taper mode, do three more runs on say Friday, Monday and Wednesday, something like 3-4 miles Friday, 4-5 miles Monday and less than 3 miles easy Wedenesday.

lipi

Must get some gels this weekend and see how they go down - think the stomach might be too delicate for it.

Thanks for all the advice:)