Galway Bay Marathon 2020

rizzee

I know 2 people who emailed at the start of Summer and got a response straight away for a deferral with no issues.

Did you try email:

Hello@rungalwaybay.com

rungalwaybay@letsrunireland.zohodesk.com

I would imagine they are crazy busy at the moment getting people's details confirmed and numbers posted over the coming weeks.

ariana`

https://www.boards.ie/discussion/comment/117861797#Comment_117861797

Just email them (hello@rungalwaybay.com) or use the enquiry form on their website.

In the FAQs it says you can defer until Sept 25th so you have plenty of time.

The_Geezer

thats great, thanks very much

Sussex18

I don't think there is a 'Tracker' for this event? 🙂

SomeFool

The lack of a bag drop is going to be a bit of a dose, anyone local have any suggestions? I was hoping to do it by public transport but looks like I'll need the car now. Could someone suggest a safe place nearby to park?

finlma

https://www.boards.ie/discussion/comment/117867313#Comment_117867313

There is plenty of free parking around Salthill, especially if you're there early on Saturday for the full. It will definitely be trickier later in the day for anyone doing the half or 10k

Sussex18

Will there be pacers? 🙂

Do others plan to listen to music during the marathon?

I'm thinking of sourcing a second hand Ipod shuffle on line. As 4 hours is a long time. But these things can sometimes get in the way as well, I have found.

rizzee

https://www.boards.ie/discussion/comment/117868748#Comment_117868748

Pacers for 3:30, 4:00 and 4:30 according to the site.

Not listening to music myself, I normally do on long runs but I want to soak in the atmosphere on the day.

Sussex18

https://www.boards.ie/discussion/comment/117869416#Comment_117869416

Thank you and I assume there is no on line Tracker? Presumably there will be toilets near the start area? 🙂

Sussex18

I could go with the 3:30 pacers but the problem is the lack of racing at race pace. In normal times I'd have done at least one half at a certain pace and would be better able to judge. I've done 1:36 for a Half but that was nearly 2 years ago.

If I find I can't stay with the pacers, what do I do? Just slow down and make sure I finish I suppose? 🙂

rizzee

No trackers.

If I were you and definitely wanted to go with a pacer, I would go off with the 4:00 or 4:30 and push on after 30-35km or so if you have the legs.

I think 3:30 may be unrealistic as you might blow up too soon? I think you said it yourself - over 6 years since completing a marathon - I think the main aim here would be to complete it in one piece and build for another?

Your long runs - what pace are you hitting? Is it comfortable? What's your (presumably) final long run this weekend looking like?

Sussex18

https://www.boards.ie/discussion/comment/117871422#Comment_117871422

Hi Rizee I did 21 miles in little over 9 minutes pace 2 weeks ago. Will aim to do the same again tomorrow and maybe try to make a little more effort. That will be telling.

After that I'm into taper.

It is over 6 years since my last finish (3:59) but certainly 4:30 would be too slow whereas I'd hope to do better than 4.

So it's either 3:30 or try to pace myself at around 3:40/3:39.

Tomorrow will be telling.

rizzee

Good stuff, let us know how you get on! From what is advertised Galway is meant to be flat and fast (we won't mention any potential wind!) so if you were going at 8:55 pace it's just under 3hr55mins. Assuming your training pace is slower than your planned marathon pace, you will be fine for a sub 4 all going to plan!

finlma

The website says there is a 3:45 pacer too.

Sussex18

https://www.boards.ie/discussion/comment/117874199#Comment_117874199

Thank you 🙂, what are the numbers in the marathon? About 200? And the 10K starts at 10:30 so we'll presumably meet them in the second half? 🙂

rizzee

Sold out now!

Sussex18

Got 22 miles Saturday at 8:35 per mile pace which was good but experienced a few 'problems' afterwards and will speak to my GP before I book transport...

What I did realise is the importance of food. Felt really bad when I went in the door after the long run. But recovered rapidly with food (Milk and porridge/Banana mostly). I'm going to have to try carry some food, presumably a banana or jellies? And eat them in the latter stages...

Going to take it easy for a few days...

rizzee

Are you taking gels during your long runs?

Sussex18

I had 3 Gels Rizee, one spilled quite a bit though. Perhaps I was 1 or 2 short? How many would most people use over 26.2 miles? Can one use too many?.

rizzee

Over a 22 mile run, I personally would have had 6 gels taken (Hi-5 Gels). I take every 5.5-6km / 25ish minutes but I've been training with them over a couple of plans at this stage. I wouldn't take more than 7/after the 36 or 37km mark as they might not be activated in your system by the time you finish the race.

The thing to remember is that everybody is different and you have to train with them / see what you can tolerate. I know 2 people who run without any gels!

What about hydration, did you bring/have enough water? I was on a Nutritionist Zoom talk last week and he said roughly 500ml water/hr to account for sweat loss.

finlma

The gels make me feel sick. I did 20 miles on Sunday with only water. A good big bowl of porridge and a banana an hour and a half before running is all I'll have.

Sussex18

https://www.boards.ie/discussion/comment/117888320#Comment_117888320

Thank you, so I definitely didn't have consume enough Gels then.

I thought I was well hydrated but then again when I went to 'pee' afterwards, very little came and it wasn't clear. Does this mean anything? 🙂

Lambay island

https://www.boards.ie/discussion/comment/117889584#Comment_117889584

As Rizzee said , gels are very much unique to everyone but you do need to train with them to see how the stomach reacts. I tend to have 3 to 4 gels during a marathon including one caffeine version around midway. On a training 20 mile run last week for example, I just took one about the 8 mile territory. I stash a 500 ml bottle of water and always consume it all on any run over 15/16 miles. Anyway, glad this race is going ahead, surely nothing can stop it now 🙄

Sussex18

Would 3 days before the race be too close to get a Deep Tissue Massage? 🙂

Lambay island

https://www.boards.ie/discussion/comment/117892075#Comment_117892075

Personally, I think that's too close yeh. You could probably get a lighter massage that close but deep tissue I would think approx 5 days out.

webpal

Registered for the half and did 10 on Sunday. Found out now I have a confirmation on same day, raging

rizzee

https://www.boards.ie/discussion/comment/117892075#Comment_117892075

I'm booked in the Tuesday before hand for a loosener

28064212

https://www.boards.ie/discussion/comment/117892075#Comment_117892075

Have you been getting massages 3 days before (at least some of) your long runs in training? If you have, then you already know how you'll feel. If you haven't, then why on earth would you do something completely untested like that 3 days out from your race?

Same point applies to gels. You should already know what your nutrition will be for long runs. Now isn't the time to be introducing something new. Those decisions are made at the start of a training cycle, not at the end

Sussex18

https://www.boards.ie/discussion/comment/117893721#Comment_117893721

I wouldn't normally get a massage 3 days but life isn't always as 'black and white'. There isn't much availability where I usually attend that week. The only vacancy is... Well days before the race..

Now booked in for the Thursday before, which I think is a bit early but as I said availability of slots is scarce..

Sussex18

And as for nutrition, well until last weekend it was 2015 since I had run 22 miles. And do not usually eat much if anything before a run.

But I know now that before I do 26.2, I'll need to eat a lot more and possibly a little during as well..

Supercell

Sussex18, I have ITB and find i have to be very careful with what i eat on long runs or i feel really ill during the latter half and downstairs things start cramping and being generally unpleasant.

Things i've noticed which help me, YMMV, - caffeine gels make things worse, pushing very hard makes things worse (especially the further into the distance you go), even easing back by 5 seconds per mile helps. Eat well before the start of the run and nothing too heavy or meaty (spag bol breakfast (tomato sauce, no parmesan and v little meat) hits the spot for me - little/no fibre if it can be avoided for long run breakfast, More smaller gels is better than a few bigger ones, i'm planning to have my last gel around 17 miles as I think even taking all the advice before that will be as late as i can leave it safely. Water doesnt seem to affect my tummy at all and helps performance obviously so will be keeping hydrated within reason thoughout.

I'm runing Belfast on the 3rd, hope both our tummys make it through safely!

Sussex18

https://www.boards.ie/discussion/comment/117895411#Comment_117895411

Thanks Supercell. Thanks for sharing and that's very helpful.

I have pretty bad IT Band syndrome as well, which can be managed but not cured...

I also have IBS, made worse by speed, which is why I usually run empty, or try not to eat for a long time before running. Similar to what you say, it's not too bad at a gentle pace but can be very bad say in a fast 5K.

But I'm going to need food here as I said.. Are you saying then that food later 17 miles is too late? Or would it be reasonable to eat a few Jellies, a banana or part of, at 20 or 22 miles?. 🙂

Thanks S

Supercell

Hi S, sorry I meant to type IBD not ITB doh!, so we suffer similar ailments as I guessed from your post. It's a matter of degree of how bad your/our IBD is on the day as to how much of a cautious approach is best

I did a slow 20 mile run a couple of weeks ago and it was ok but I could feel the beginning of grumbles below, that said I didn't prepare for that as strictly as I intend to on thebig day, fingers crossed it's just my legs I have to worry about on the day!

For myself I darent risk gels beyond 17 miles though I will carry some jellies as well and will use after that - tummy permitting. I saw my consultant a couple of weeks ago and she suggested taking a couple of immodium beforehand though I would hasten to recommend that to you as I'm not qualified to do so, one to ask your doc if you see them beforehand.

Sussex18

Thanks Supercell, I do appreciate that. See you on the second hopefully 🙂

Sussex18

Does an experienced runner generally aim to keep the same pace throughout the full 26.2 miles or is it accepted that the last 6.2 or so will be slower?. I assume that one would aim for a fairly even pace?

Sussex18

In my first marathon, now 8 years ago, I got to 20 miles in 2:55 and finished in 4:22. The second time I did better due to the pacers.

I am an experienced runner, just not in marathons.

10 miles today.

healy1835

https://www.boards.ie/discussion/comment/117908633#Comment_117908633

How long is a piece of string!? 🙂 It depends on a huge number of factors. Most people would aim/like to negative split their marathons, but those who do are generally in the minority.

Dublin for example is a perfect course to negative split as you're climbing for the majority of the first 7 miles and, one or two small drags aside, the second half is there to be got at. I'm not sure of the Galway course so I couldn't speak to course tactics there.

Have you been including any 'stuff' in your long runs; MP sections, progression runs etc?

Make sure to have an A goal, B goal etc. There will be peaks and troughs in the race no matter what pace you're moving at and If you do get to 20/22 miles and you're a little down on your main goal, it's good to have something else to aim for.

ger664

https://www.boards.ie/discussion/comment/117908633#Comment_117908633

Its very hard to run even splits all the way though. Some miles are harder either mentally or physically and some miles your cursing. Run at a pace that has some lee way. Say you are going for 3:30 8:00 min/mile (5:00 Min/K) Then run a pace between 7:45/8:15 per mile it will all even out.

ariana`

https://www.boards.ie/discussion/comment/117908633#Comment_117908633

I think Galway is a good course to aim for even splits. I've done a negative split in Dublin a couple of times but Galway is probably more suited to even splits IMO.

Also, remember the more aggressive your target or in other words the closer to the edge of your ability on the day that you are running, the harder it will be to negative split. It's not something I'd get bogged down in for Galway anyhow, the course is reasonably flat so even splits make sense. If it's a windy day then you may need to think of it more in terms of laps - so the outward laps at x:xx pace and the return lap at x:xx +/- 10seconds depending on wind direction! If that makes any sense!

ThebitterLemon

Definitely agree re the wind, Galway pretty much flat with a couple small drags, potential wind is the big issue.

also note you run a decent chunk on the concrete prom as opposed to tarred road so it can take a bit more out of your legs

TbL

The Davestator

https://www.boards.ie/discussion/comment/117908633#Comment_117908633

I learned to my cost that your watch is highly unlikely to measure 26.2. Therefore, when you are working out your pace, work out a pace for 26.5 miles.

In Amsterdam 2019, I ran exactly 43km according to my watch. If I had paced myself to the marathon distance only, I would have missed my target. (Which happened me in Rotterdam in 2016)

If you do just run the exact distance, you've shaved a couple of minutes off!

Sussex18

https://www.boards.ie/discussion/comment/117916995#Comment_117916995

Yes presumably 26.2 miles involves keeping an exact line, which is very unlikely for such a long distance? 🙂

rizzee

Another email update, no pacers

finlma

https://www.boards.ie/discussion/comment/117919867#Comment_117919867

Just saw that about pacers. Just have to figure it out myself. Delighted that it's going ahead anyway.

rizzee

https://www.boards.ie/discussion/comment/117919964#Comment_117919964

Yeah, I'm happy - one less distraction trying to follow someone!!

Sussex18

The last 6 miles is when it will be become hard to 'pace myself' as I've naturally dropped off dramatically in that segment in my 2 previous completed marathons. On the latter occasion the pacer 'saved me', wouldn't have gotten near 4 hours without him.

So will have to fuel up adequately with gels I suppose and hopefully the tank will still have enough in it come 20 miles 🙂.

Yes great that it is going ahead. Had the training almost done for Limerick last year and have maintained 40 miles weeks more often than not throughout the pandemic. Great that I will hopefully have something now to 'show for it 🙂'.

rizzee

Switch the last 6 miles in your head to 5.5 miles - around 9km - or 1 lap to go :-)

Murph_D

https://www.boards.ie/discussion/comment/117918237#Comment_117918237

You'll never run an exact line, or even if you do your watch will be off anyway. So it's better to use the distance markers and elapsed time as your pace guides, not your watch average pace. That's why people use pace wristbands. But this is all only relevant if you have a very precise target in mind.

Sussex18

I've done the half twice before in Galway so I know the loops, but how long exactly are they?.

5 miles for the Longer lap and about 3 for the shorter one, is that accurate enough? 🙂

ariana`

https://www.boards.ie/discussion/comment/117923293#Comment_117923293

The course has changed ever so slightly over the years actually, even though the bulk of it is the same. The longer lap that we will do 4 times has remained the same, you would have done that twice on your HM, but the part that makes up the other couple of miles / few KMs has changed. A few years ago the route went down Gentian Hill a bit passed the golf course before you turn back, then they took that bit out and instead you did some extra loops before starting on the big loop - it went out the path to Mutton Island and had a turning point half-way out there one year, then more recently I think it just went down Salthill on the prom part of the way and back again for 2 small loops before the main loops.

I don't know if it's something they decide based on weather conditions or if it's related to preferences by locals/Garda etc... But the main loop that we will do 4 times is close enough to 5.5-6 miles I think. Certainly when you are facing into your last lap you will definitely have less than 10km to go 🙂