Lessons wot I learned about marathons this weekend

--amadeus--

Every time I run a marathon I learn something new, so for anyone prepping for Dublin here is what I either didn't know or forgot about...

Check your gear before the gun!
Having a gel unpin itself at the same time as your HRM strap slides down to your waist isn't fun. Check and double check everything - is the number pinned on securely? Laces double knotted? HRM strap snug, all zips that should be fastned fastned? Watch strap not too tight or too loose? Correcting that stuff on the run is hard and slows you down.

Have a spare
I planned on using 3 gels but carried 4. I almost lost one that unclipped on teh start line (as above) but I saw a few people drop gels, drinks, sweets, etc as they dug stuff out of pockets or whatever. And I needed that 4th gel in the later stages anyway - better to have it and not need it than to lose time over it.

Pacing is for teh race, not just the start
All the experienced runners will preach the importance of taking it easy at the start. You'll feel great and it's easy to knock out a few fast kms or miles without feeling any ill effects - at first. But those fast stretches will bite back at the end.

And fast stretches can bite at any point in the race. Between 20 - 25kms on Saturday I ran 3kms 8 secs faster than race pace and the 5kms split was 21 secs too fast. At the time it felt good but I didn't hit another 5km split after that...

Don't be intimidated - you look just as fast to them as they do to you
It's easy at the Expo or in the start pens to look around and be intimidated by just how fast and fit everyone else looks. They all have the right gear, they look thin, strong legs. Easiest thing in the world to think "I'm a fraud, I shouldn't be here! I'm waaay out of my depth..."

But they are looking at you and thinking the exact same thing. As long as you have the training done you deserve to be there.

~~~

Any other last minute words of wisdom from the experienced runners?

conormark

I'm going for my third marathon and agree with what you say about not going out too quick. I went out quite quick in my last marathon and suffered big style when i hit 20.5miles. I had done 20-miles in training (longest run) so when i went beyond this it was difficult. I came home in 3:34 and just wonder what I could have done if i'd held back a little at the start.

I also agree that being organised in the lead-up is essential. We have made out detailed check lists of everything that we'll need for the day. As they say "fail to prepare, prepare to fail." Think of all the things you'll need to have leading up to the marathon. No use thinking about it the night before as you want to be relaxed at this stage.

Water stations: I've tried this out and it has worked for me - walk through the water stations. Don't be foolish and skip one as you WILL run low on fluids. You dont loose any time (unless maybe if you're in the more elite category). I have found in the past that you tend to pass out some other runners who have been running along side you and have not taken the necessary time to re-load with fluids. Run your own race.

I have loads of wee tips and will post back later when i think of them!!

Anyone else?

Aimman

Dont get caught at the Water Stations
In most cases, people head for the first table of water and it ends up in a traffic jam of people grabbing bottles, stopping to drink etc. Usually, there are about 2-3 tables at each station. If you want to pick up a drink hassle free, keep your eye on the tables after the first one and head for it. If you have to stop to drink, move in and make sure you are not blocking other runners.

Smile at the Finish
If you have it in you, look happy crossing the finish line. There are lots of photographers along the route, snapping photos and a few more at the finish line. If it's you're first one, and you want a souviner photo, milk it at the end. Dont be afraid to put your arms in the air and cheers are you cross the line. Makes the photo all that bit better.

Dont mind the overtakers
Depending on what part of the starting line you end up in, chances are, you will have people overtaking you for the first few miles. Dont feel like you are running too slowly. If you know your pace, and you're happy with it, stick with it. Dont feel like you have to speed up to catch everybody, or that you are being left behind. You might find yourself passing the same people later on, as they run out of steam and you kept to a good pace.

Krusty_Clown

Oldie but a goodie (there was a great thread about marathon tips for first-timers a while back):
Before you throw that cup of water over your head, taste it and make sure it's water.

tunney

--amadeus-- wrote: »

Every time I run a marathon I learn something new, so for anyone prepping for Dublin here is what I either didn't know or forgot about...

Check your gear before the gun!
Having a gel unpin itself at the same time as your HRM strap slides down to your waist isn't fun. Check and double check everything - is the number pinned on securely? Laces double knotted? HRM strap snug, all zips that should be fastned fastned? Watch strap not too tight or too loose? Correcting that stuff on the run is hard and slows you down.

Have a spare
I planned on using 3 gels but carried 4. I almost lost one that unclipped on teh start line (as above) but I saw a few people drop gels, drinks, sweets, etc as they dug stuff out of pockets or whatever. And I needed that 4th gel in the later stages anyway - better to have it and not need it than to lose time over it.

Pacing is for teh race, not just the start
All the experienced runners will preach the importance of taking it easy at the start. You'll feel great and it's easy to knock out a few fast kms or miles without feeling any ill effects - at first. But those fast stretches will bite back at the end.

And fast stretches can bite at any point in the race. Between 20 - 25kms on Saturday I ran 3kms 8 secs faster than race pace and the 5kms split was 21 secs too fast. At the time it felt good but I didn't hit another 5km split after that...

Don't be intimidated - you look just as fast to them as they do to you
It's easy at the Expo or in the start pens to look around and be intimidated by just how fast and fit everyone else looks. They all have the right gear, they look thin, strong legs. Easiest thing in the world to think "I'm a fraud, I shouldn't be here! I'm waaay out of my depth..."

But they are looking at you and thinking the exact same thing. As long as you have the training done you deserve to be there.

~~~

Any other last minute words of wisdom from the experienced runners?

Wear your number on a number belt and wear an old t-shirt at the start. After 5km or so bin it. October mornings are cold in Dublin.

Men : bring an empty 750ml-1.5l bottle to the start of the race. Don't ask why now, but on the morning you'll thank me.

jlang

tunney wrote: »

Men : bring an empty 750ml-1.5l bottle to the start of the race. Don't ask why now, but on the morning you'll thank me.

Do not accept a generous offer of a drink from tunney before the race without checking the tamper seal.

RJC

tunney wrote: »

Men : bring an empty 750ml-1.5l bottle to the start of the race. Don't ask why now, but on the morning you'll thank me.

A wide neck bottle!;)

plodder

tunney wrote: »

Wear your number on a number belt and wear an old t-shirt at the start. After 5km or so bin it. October mornings are cold in Dublin.

Men : bring an empty 750ml-1.5l bottle to the start of the race. Don't ask why now, but on the morning you'll thank me.

That's where the old bin liner comes in handy as well. No-one knows what you're up to, when they can't see your arms.

tunguska

--amadeus-- wrote: »

Don't be intimidated - you look just as fast to them as they do to you
It's easy at the Expo or in the start pens to look around and be intimidated by just how fast and fit everyone else looks. They all have the right gear, they look thin, strong legs. Easiest thing in the world to think "I'm a fraud, I shouldn't be here! I'm waaay out of my depth..."


~~~

quote]

I'd second this one. Dont let your own self talk be your undoing. Be mindful of what your saying to yourself at the start line when youre looking around at everybody else. Dont worry about overtakers, run your own race.
Also be careful about all or nothing thinking. If for whatever reason youre not hitting your targets during the race make sure you have a plan B. I know one guy in particular who dropped out after 13 miles of a marathon because he couldnt handle the disappointment of not hitting his half-marathon target pace. It was all or nothing for him and when he didnt arrive at the halfway point in the time he'd predicted he didnt know what to do and was so confused and disheartened that he dropped out. So just in case all does not go well on the day, have a contingency plan.

ir666

I've done 3 DCMs. The 3 most important things about running a marathon are Pace, Pace and Pace.

Pick a realistic pace based on your training & previous races and stick to it. No ifs or buts.

If you feel frisky after 20+ miles you might consider upping it a bit.

Get greedy and you will pay. That is my experience.

Have fun.

Hard Worker

A crease in your sock = definite blister. Make sure your socks fit snugly.

Ruarl Runner

Make sure those toe nails are clipped... And don't leave this until the night before the marathon

Wilbury

Another tip is to write one or two key words or phrases on your wrist a la Dan Shanahan (the Waterford hurler).
It can be someone or something that inspired you along the way. It could be a piece of advice from a 'boards poster' or even your previous weight if you took up running to lose it.
This will help you to refocus when your mind wanders into those dark places and those negative thoughts try to take over, a quick glance at your wrist will bring you back into real time and help you retrack your thoughts into happier ones!:)
If you think it will be easy to keep a pile of positive thoughts in your head, believe me, you wont recall them when you are grinding out those last few miles!!!!!

--amadeus--

I told the mentored group this but since we're on mental tricks...

One woman wrote in a blog / magazine that she wrote 26 names on her arm before the race. Friends, family, some alive, some dead. Each mile then "belonged" to someone so her trick was "Grandma would be so proud to see me running this bit of road for her" or "Johnny would be so disappointed if I walked in HIS mile!". Bit corny but works for her.

ultraman1

tunguska wrote: »

--amadeus-- wrote: »

quote]

make sure you have a plan B. have a contingency plan.

and a plan C

baza1976

Wilbury wrote: »

Another tip is to write one or two key words or phrases on your wrist a la Dan Shanahan (the Waterford hurler).

Why would his nam on your hand do anything for you???;)

Wilbury

baza1976 wrote: »

Why would his nam on your hand do anything for you???;)

Ha ha, I left myself open for that!!:D Anyway baza1976, you know the old saying..... 'suspicion haunts the guilty mind';)

Husavik

tunney wrote: »

Wear your number on a number belt and wear an old t-shirt at the start. After 5km or so bin it. October mornings are cold in Dublin.

Men : bring an empty 750ml-1.5l bottle to the start of the race. Don't ask why now, but on the morning you'll thank me.

Cheers tunney and to everyone for useful advice - but what do you with the bottle after? can I expect to see bottles of golden liquid around the place as I cross the start line.

The advice about pace seems very important. I was looking at some of the individual times from last year. There were at least three who had a first 10k around 47mins and a final 12k of eh.. 2hrs. All had little or no difference between chip and normal finish time and all were male single category (no old runners).