You’ll not get a Jaffa cake, fig roll, jelly baby, lucozade sport, PowerAde, cinnamon & raisin pancake between here and Mullingar this weekend.... haven’t forgotten about the banana they were got in the weekly “Big Shop” already.
Why could this be?
Because the lads from the 7:57 club are fuelling up, like a bear going into hibernation, for the marathon. For most Sligo people they go to Dublin for 3 reasons, the airport, the zoo and take that concerts, but these boyos aren’t most people they are marathoners so they add in a trip the last weekend in October each year and some have said it’s a lot less painful than having to go up shopping so it’s not that bad after all.
It all began in early June during one of the infamous long runs when it was whispered about getting ready for Dublin, a few side eyes and that sort of talk was banished so erly in the year.
A few weeks later the signs began to slowly show that marathon fever was brewing.
How can you tell I hear you ask.......It happens in stages!
Stage 1: The Little White LieYou turn up at the complex at 7:45 for the 7:57 run and see one or two cars already there but no one in or outside them, then just like a Michael Jackson thriller video they appear form the mist.
“You were out early”
Shuffle the feet and dont make eye contact
“I have a kid’s birthday party to go to” or “I have an underage Connaught cup match so I came out a bit earlier”.
But the scheme comes undone when they complete the distance with the lads.
“Someone’s gonna be late for the party and the other ones just missed the bus”
Sign 2: Building Sneaky Mileage
“I just left some water out on the route just in case” .Water for runs just over the hour a bit sus we think but say nothing but again the mask slips when you get to the complex and you hear “ I’m just going to do a few laps of the racecourse”.
Sign 3: Combination of 1 & 2.
We set out for the out and back at 7:57am of course, not a minute sooner or later, the out part has always been the same distance as the back part up until now, but for some strange reason we throw in a detour of a side road we would never usually have included, and why is this?
We are told “Sure it’s a grand morning to be out”....... would be if it wasn’t raining.
Nothing to do with the morning, it’s the little white lie to sneak in the miles.
Step 4: Dublin Hotel Prices
During the course of the Long run you just happen to mention that you might be going to Dublin for the weekend (visiting the Zoo, gona do a bit of shopping and sure if take that are in town we’ll pop along) don’t even mention dates and all of a sudden one of the lads has a rain man experience and can rattle of every hotel in Dublin in alphabetical order, prices for B&B and one evening meal sharing.... for when.....you guessed it last weekend in October
See their starting to slip up now.
Step5: More Miles
The long run goes up to 14 miles. No reason why, but still no admittance of entering marathon.
Step 5: I didn’t book it, it was the wife.
The hotel is booked for last weekend in October as close to the marathon start line as possible, which “I knew nothing about it; the wife booked it just in case.......”
Step 6: The Admission
It’s now mid July and no more denial, they’ve lived with it long enough and can’t hide it anymore, we’ve covered the county with Long runs, scattered water bottles from Ballicar to Knocknarae and on the day of admission a gel appears on the long run. That it the game is up full pelt ahead next stop Dubalin......
After this stage its all systems go and the body is prepared for distance only, miles are carefully added during the long runs and groups that begin together disintegrate over the morning as some of us mere mortals stick to the hour run only. Half marathons are entered and some 10kms for speed and as the time approaches the gels appear like the first snow drop in spring, it begins with one but quickly sprouts.
So that’s how it happens in the 7:57 club.
But on a serious note all these lads have put in a huge commitment and have dedicated huge amounts of time and effort to training for the marathon. From the outside looking in you may think that they have done so many marathons that they just turn up, but that is not the case.
Early mornings, rescheduling of family plans, missed nights out watching what you eat and drink are all par for the course. Lads getting out of their bed hours before the runs and driving miles out of their ways to leave out water bottles for us all along the route and back again to collect them after.
Morning and evenings when you wouldn’t put a dog out these boys took to the roads to stick to their schedules encouraging one another along the way.
No prima donnas or Billy big times here everyone was there to help the other along and although an individual sport they did it with team spirit and encouraged and persuaded any new comer that they could do it too.
Ordinary people doing extra ordinary things
Good luck:
Eamon Dunbar, Eamon Coyne, Seamus Somers, Mark Burns, Declan Foley, Enda Dineen, Ciaran Donnellan, Mel C, Richard Gorman, Ross McLynn, Paul Deering, John Whelan, Enda Whelan, Damien Kenneddy, Kieran Coleman, Joe Davey
Like their male compatriots our ladies have put in the hard slog for the 26.2 miles juggling their time and other commitments to build the mileage necessary for completing the task.
Many a mile was put in the race course on Saturday mornings and that’s not an easy place to do your long runs mentally or physically. Building steady mileage over the summer months to culminate in the completion of the marathon has paid off
So ladies I am sure you will achieve all you set out to achieve
Good luck to
Linda Higgins, Roseanne Mitchell, Aisling Kennedy, Maeve Hayes, Aisling Gillen, Sharon Dineen.
Well done boys’ yer a credit....
Happy running
Welcome to the homepage of Sligo Athletic Club. We cater for Juveniles, Juniors, Seniors, Veterans, Joggers; men and women in Track & Field, Road and Cross-Country. Information such as Club News, Training Times & Venues, Fixtures and Race Results will be posted here.
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Friday, October 28, 2011
Marathoners......
“A marathoner is a marathoner regardless of time.
It's all in conquering the challenge."
October 31st 2011 the date many of our Sligo athletes will have a life changing experience.
The marathon is a daunting thought for those experiencing their first one, but thinking about it is worse than the reality. That’s what sets you aside as a marathoner you’re not thinking about it anymore you’re doing it, you’ve realised the challenge and are facing it head on.
You‘ve put in the training, the hard miles, you’ve made the sacrifices and gave the commitment and now you are ready for that challenge.
The dream of completing 26.2 miles will become a reality, the race will start and finish, the day will end, and it will all be over .You will experience pain and hurt, self doubt, and more than once you will question whether you can complete the distance, you will have a moment when you say “I don’t think I can do this” and when this happens remember in the end you will have a lifetime of knowing you have.
You are a marathoner.
The emotion of crossing the finish line is like nothing you have experienced before and cannot be described until you experience it yourself. Just before you close your eyes that night you will smile and feel the joy of what you have achieved, you won’t remember hurt or pain and wonder to yourself what was all the fuss about.
You will be the inspiration for others to follow.
Take a bow marathoner.
It's all in conquering the challenge."
October 31st 2011 the date many of our Sligo athletes will have a life changing experience.
The marathon is a daunting thought for those experiencing their first one, but thinking about it is worse than the reality. That’s what sets you aside as a marathoner you’re not thinking about it anymore you’re doing it, you’ve realised the challenge and are facing it head on.
You‘ve put in the training, the hard miles, you’ve made the sacrifices and gave the commitment and now you are ready for that challenge.
The dream of completing 26.2 miles will become a reality, the race will start and finish, the day will end, and it will all be over .You will experience pain and hurt, self doubt, and more than once you will question whether you can complete the distance, you will have a moment when you say “I don’t think I can do this” and when this happens remember in the end you will have a lifetime of knowing you have.
You are a marathoner.
The emotion of crossing the finish line is like nothing you have experienced before and cannot be described until you experience it yourself. Just before you close your eyes that night you will smile and feel the joy of what you have achieved, you won’t remember hurt or pain and wonder to yourself what was all the fuss about.
You will be the inspiration for others to follow.
Take a bow marathoner.
Thursday, September 29, 2011
McMillan's Marathon Manual
Below, you will find the instructions I use with my coaching clients who are getting ready for a marathon. These general guidelines and tips will help you get to the line ready for a peak performance. As always, you should have practiced much of what is in this manual in training. Race day is simply a celebration of all the hard work you have completed and a chance to let your performance shine!
First, pat yourself on the back. Training for a marathon is not easy and often does not go smoothly but getting to the line shows your dedication and determination. The race is the icing on the cake. As this week of nervousness proceeds, take time to remember to thank those who have supported you in your marathon quest.
The two weeks prior to the marathon is what I call the 'great marathon freak-out' that occurs during the peaking process. Questions abound. Self-doubt creeps in. Fear is present. The marathon becomes monumental. Don't worry. Everyone feels this way. We put so much into the training and want desperately for the race to go well. Use this peaking time to reflect on all your successes in the training. Think good thoughts. Run strong in the remaining workouts and focus on relaxing the body/mind. Negative thoughts will creep in but just push them aside and focus on the positive. Don't over rest or overeat but just relax and smile.
A few general tips for marathoners:
1) Pack your race gear in your carry-on baggage. You can always buy new casual clothes but you don't want to have to buy new shoes and race clothes for the race. Lay all your gear out on the bed and make sure you pack everything you need in your carry-on bag. Don't forget band-aids, chafing prevention, nutrition, etc. And remember, new TSA security requirements can sometimes limit gels, rehab tools like The Stick and foam rollers in carry-on baggage, so you may have to put those items in your checked baggage or buy them at the race site.
2) Carry food with you at all times. In the peaking phase, you never want to get hungry (especially the last 3 days before the race). Again, don't overeat but just be prepared in case a meeting goes long or you are late for a meal. Always have a good snack available. In addition to your race gear, pack some good food in your carry-on bag. You may want something to eat on the plane/train/car. The final week before the race is also a good week to have fluids with you at all times as well. Don't over drink but just be prepared. Have something available at all times. Variety in beverages is good as well - water, Gatorade, juices, etc.
3) Book your pre-race dinner before leaving home. You will not be alone in wanting a proven pre-race meal the night before the race. Plan ahead by making a reservation before you even leave home. The concierge at your hotel can recommend restaurants near your hotel or you can do some research online to check menus, etc. Nothing is worse than arriving at the race site and all of the desired restaurants are booked so don't leave your meal to chance. Find a relaxing place and enjoy a nice, enjoyable dinner. I usually try to eat close to my hotel so I can take a leisurely 10-15 minute walk after dinner. Don't eat too early or too late.
4) The first thing you should do after settling into your hotel is find a grocery store. Ask the front desk for the nearest one or call ahead to expedite the process. Go immediately to the grocery store and stock up. Buy the foods you like and you know prepare you for successful running. I buy bananas, Gatorade, water, instant oat meal (though usually brought from home), bagels and spread, peanut butter and jelly, energy bars, etc. Again, you never want to get thirsty or hungry prior to the race. Being stocked will help avoid this. Don't just eat out of nervousness but have food available if you need a snack.
5) You'll likely need to visit the expo to pick up your race number, chip, etc. Enjoy the expo but don't spend all day there. It's too much time on your feet. Browse through it, pick up what you need and get out. The expo is where many runners get dehydrated and hungry so carry fluids and fuel with you to keep this from happening.
6) Race morning will be exciting but you need to plan your morning ahead of time so you just follow the routine and don't have to stress about anything. You'll be keyed up but you shouldn't need to panic about what to do when. Plan your wake up time to allow for your morning breakfast and digestion. Your marathon-specific long runs have provided ample opportunity to figure out your pre-run routine so follow it. Have a good breakfast, get your bowels empty, get dressed and get to the starting line. Plan all of this out for timing. Count backward from the race start and document each minute up until race time. Have breakfast with you or know where you are going to get it. Stay relaxed. Use your hotel bathroom as much as possible because the portajohns always have a line. Have your gear laid out the night before so you can just go through the motions getting dressed and ready. Keep fluids and easily digestible foods close at hand up until the start.
I always have a banana (they digest easily) with me up until right before the race. If I ever feel that breakfast is 'wearing off', I can have a few bites of banana. I also keep a Gatorade bottle in hand all the way up the start. I chuck it with a minute or two before the race. I don't constantly drink but just have it in case I feel the need to drink something or wet my mouth. Lining up for the race can be stressful so plan ahead. Know where your corral/pacing area is and how to get to it. (You may want to scout this the day before the race if the start is close by.) Don't think you can arrive 10 minutes before the race and step on the line. Plan ahead and you'll be feeling great because you got into your spot in good time, got a good spot in your area and have your nutritional and fluid needs met. Monitor the weather the rest of the week so you will know how to dress. I always have some 'throw away' gear on hand in case it's cold. You should have a hat, gloves and t-shirt that can be peeled off and tossed aside if not needed or to toss after warming up during the race. You may want to have an old t-shirt available to wear while waiting in your corral. Again, the better planning you do for race morning, the less stressful it will be.
7) Most runners on most courses run best when they run even splits (the first half-marathon and the second half-marathon are run in the same time). I like to start out a little slower than goal pace for the first few miles to warm up but then settle into goal pace. Always think about running as efficiently and relaxed as possible and don't let your mind think about really racing until 22 miles in the marathon. Remember, what you are doing is not something new to you. You've done this time and time again in training. The race is simply a fun long run with a bunch of other folks along a route with crowds cheering for you. Don't over think things. Just let your body do what it's trained to do. (Get out of your own way!)
Relax in the beginning and get ready to run fast like in your fast finish long runs. Run strong from 22 miles in the marathon to the finish just like you have mimicked in practice. There will be plenty of pacing groups so you should be able to find others who are running your pace. Form some friendships and work together.
8) There will be plenty of fluids on the course (usually Gatorade Endurance Formula). You've had plenty of time to work out your nutrition/hydration strategy for the race. During the race, simply implement it. At fluid stations, I usually try to grab a cup as I enter the aid station and another as I exit it. This way, I get two opportunities for fluids since most of it gets spilled. Take your time in the aid stations and get your fluids. Think "Sip and Carry" not "Grab and Gulp".
Monitor your hydration as you go. If you start to feel full or 'sloshy', skip a station and get the next one. No problem. You know your schedule so just do what's been working for you. In all of this, I never want to try something new. Just do what's worked for you. It's not magic. It's just doing what you have been trained to do.
9) The most important thing to remember about running a marathon is to have FUN! I assume that you run primarily because it's fun. The race must be as well. Don't stress about it or get too caught up in it. Just go there to have fun.
I've also posted two pre-marathon articles on the Running University page of my website. Be sure to scan those as they may be beneficial in your preparations.
Best of luck!
Greg
(Follow me on Twitter @McMillanRunning for more tips)
PS: Post Race Tips
You'll want to celebrate after the race so here are a few tips to make your post-race fun more fun.
1) Runners always think about what they are going to wear to the starting line but rarely what they are going to wear when they finish. Far too often, I've seen marathon finishers wrapped in the finishing blankets freezing cold as they walk back to their hotels. If there is a bag drop at the start (where the race will bring your bag to the finish line), remember to include some warm, dry clothes for after the race. If there is no bag drop but friends/family will greet you after the race, give them some warm clothes to bring to you. Believe me, you'll be so glad you prepared for your after-the-race clothing.
2) While you may want to hit the bar for a celebratory drink, I recommend your first drinks be your recovery drinks. Before leaving for the race start, place two smoothies, shakes or other recovery drinks in the hotel fridge or ice bucket. When you get back to your room after the race, down as much of it as you can. Sometimes your stomach isn't ready for a meal but these post-race drinks go a long way to helping you recover and be ready for your celebratory drinks. As you unwind, shower and rest, continue to drink as much Gatorade as your stomach will tolerate to help rehydrate yourself. As with training, your urine frequency and color will let you know when you're rehydrated.
3) Also before you head to the starting line, fill your hotel room bathtub up with cold water. Hang the sign on your door to not clean your room. Then, when you are heading back to the room after the race, stop by the ice machine and fill a bucket or plastic bag up with ice. Get in the tub and add the ice. Sit and relax for 15-20 minutes in the ice bath (perfect time to drink your recovery drink) and reflect on your race. This quick ice bath can really help with post-race recovery. You'll be stiff from the bath when you stand up (you might need some help standing up) but then simply drain the bath, turn on the hot water and take a nice hot shower. I'm always amazed at how fresh I feel after this ice bath/hot shower combo post-marathon.
4) You need to get some proper food in you so either head to a restaurant very, very close by or (my usual option) order room service. I'm usually not interested in a big meal post-marathon so I pick something that will be satisfying and easy to digest. Relax as you eat and keep rehydrating.
5) Now that you are refueled, moving toward recovery with the ice bath/hot shower and cleaned up, REST. I know the inclination is to go celebrate but trust me, rest now and you'll enjoy your celebration more. I recommend resting for 2-4 hours post-race just to make sure you get refueled and rehydrated properly. You give you muscles time to relax and recovery. You may not be able to nap (preferred rest) but I recommend you take some time to just chill out and let the body and mind recover. You just ran a marathon so respect that your body needs some down time before party time.
6) Now that you've done #1-5, it's time to go celebrate. I find that if you give your body a few hours to recover from running 26.2 miles, you can then really enjoy your accomplishment with a good meal and fun time with friends, fellow runners and family.
First, pat yourself on the back. Training for a marathon is not easy and often does not go smoothly but getting to the line shows your dedication and determination. The race is the icing on the cake. As this week of nervousness proceeds, take time to remember to thank those who have supported you in your marathon quest.
The two weeks prior to the marathon is what I call the 'great marathon freak-out' that occurs during the peaking process. Questions abound. Self-doubt creeps in. Fear is present. The marathon becomes monumental. Don't worry. Everyone feels this way. We put so much into the training and want desperately for the race to go well. Use this peaking time to reflect on all your successes in the training. Think good thoughts. Run strong in the remaining workouts and focus on relaxing the body/mind. Negative thoughts will creep in but just push them aside and focus on the positive. Don't over rest or overeat but just relax and smile.
A few general tips for marathoners:
1) Pack your race gear in your carry-on baggage. You can always buy new casual clothes but you don't want to have to buy new shoes and race clothes for the race. Lay all your gear out on the bed and make sure you pack everything you need in your carry-on bag. Don't forget band-aids, chafing prevention, nutrition, etc. And remember, new TSA security requirements can sometimes limit gels, rehab tools like The Stick and foam rollers in carry-on baggage, so you may have to put those items in your checked baggage or buy them at the race site.
2) Carry food with you at all times. In the peaking phase, you never want to get hungry (especially the last 3 days before the race). Again, don't overeat but just be prepared in case a meeting goes long or you are late for a meal. Always have a good snack available. In addition to your race gear, pack some good food in your carry-on bag. You may want something to eat on the plane/train/car. The final week before the race is also a good week to have fluids with you at all times as well. Don't over drink but just be prepared. Have something available at all times. Variety in beverages is good as well - water, Gatorade, juices, etc.
3) Book your pre-race dinner before leaving home. You will not be alone in wanting a proven pre-race meal the night before the race. Plan ahead by making a reservation before you even leave home. The concierge at your hotel can recommend restaurants near your hotel or you can do some research online to check menus, etc. Nothing is worse than arriving at the race site and all of the desired restaurants are booked so don't leave your meal to chance. Find a relaxing place and enjoy a nice, enjoyable dinner. I usually try to eat close to my hotel so I can take a leisurely 10-15 minute walk after dinner. Don't eat too early or too late.
4) The first thing you should do after settling into your hotel is find a grocery store. Ask the front desk for the nearest one or call ahead to expedite the process. Go immediately to the grocery store and stock up. Buy the foods you like and you know prepare you for successful running. I buy bananas, Gatorade, water, instant oat meal (though usually brought from home), bagels and spread, peanut butter and jelly, energy bars, etc. Again, you never want to get thirsty or hungry prior to the race. Being stocked will help avoid this. Don't just eat out of nervousness but have food available if you need a snack.
5) You'll likely need to visit the expo to pick up your race number, chip, etc. Enjoy the expo but don't spend all day there. It's too much time on your feet. Browse through it, pick up what you need and get out. The expo is where many runners get dehydrated and hungry so carry fluids and fuel with you to keep this from happening.
6) Race morning will be exciting but you need to plan your morning ahead of time so you just follow the routine and don't have to stress about anything. You'll be keyed up but you shouldn't need to panic about what to do when. Plan your wake up time to allow for your morning breakfast and digestion. Your marathon-specific long runs have provided ample opportunity to figure out your pre-run routine so follow it. Have a good breakfast, get your bowels empty, get dressed and get to the starting line. Plan all of this out for timing. Count backward from the race start and document each minute up until race time. Have breakfast with you or know where you are going to get it. Stay relaxed. Use your hotel bathroom as much as possible because the portajohns always have a line. Have your gear laid out the night before so you can just go through the motions getting dressed and ready. Keep fluids and easily digestible foods close at hand up until the start.
I always have a banana (they digest easily) with me up until right before the race. If I ever feel that breakfast is 'wearing off', I can have a few bites of banana. I also keep a Gatorade bottle in hand all the way up the start. I chuck it with a minute or two before the race. I don't constantly drink but just have it in case I feel the need to drink something or wet my mouth. Lining up for the race can be stressful so plan ahead. Know where your corral/pacing area is and how to get to it. (You may want to scout this the day before the race if the start is close by.) Don't think you can arrive 10 minutes before the race and step on the line. Plan ahead and you'll be feeling great because you got into your spot in good time, got a good spot in your area and have your nutritional and fluid needs met. Monitor the weather the rest of the week so you will know how to dress. I always have some 'throw away' gear on hand in case it's cold. You should have a hat, gloves and t-shirt that can be peeled off and tossed aside if not needed or to toss after warming up during the race. You may want to have an old t-shirt available to wear while waiting in your corral. Again, the better planning you do for race morning, the less stressful it will be.
7) Most runners on most courses run best when they run even splits (the first half-marathon and the second half-marathon are run in the same time). I like to start out a little slower than goal pace for the first few miles to warm up but then settle into goal pace. Always think about running as efficiently and relaxed as possible and don't let your mind think about really racing until 22 miles in the marathon. Remember, what you are doing is not something new to you. You've done this time and time again in training. The race is simply a fun long run with a bunch of other folks along a route with crowds cheering for you. Don't over think things. Just let your body do what it's trained to do. (Get out of your own way!)
Relax in the beginning and get ready to run fast like in your fast finish long runs. Run strong from 22 miles in the marathon to the finish just like you have mimicked in practice. There will be plenty of pacing groups so you should be able to find others who are running your pace. Form some friendships and work together.
8) There will be plenty of fluids on the course (usually Gatorade Endurance Formula). You've had plenty of time to work out your nutrition/hydration strategy for the race. During the race, simply implement it. At fluid stations, I usually try to grab a cup as I enter the aid station and another as I exit it. This way, I get two opportunities for fluids since most of it gets spilled. Take your time in the aid stations and get your fluids. Think "Sip and Carry" not "Grab and Gulp".
Monitor your hydration as you go. If you start to feel full or 'sloshy', skip a station and get the next one. No problem. You know your schedule so just do what's been working for you. In all of this, I never want to try something new. Just do what's worked for you. It's not magic. It's just doing what you have been trained to do.
9) The most important thing to remember about running a marathon is to have FUN! I assume that you run primarily because it's fun. The race must be as well. Don't stress about it or get too caught up in it. Just go there to have fun.
I've also posted two pre-marathon articles on the Running University page of my website. Be sure to scan those as they may be beneficial in your preparations.
Best of luck!
Greg
(Follow me on Twitter @McMillanRunning for more tips)
PS: Post Race Tips
You'll want to celebrate after the race so here are a few tips to make your post-race fun more fun.
1) Runners always think about what they are going to wear to the starting line but rarely what they are going to wear when they finish. Far too often, I've seen marathon finishers wrapped in the finishing blankets freezing cold as they walk back to their hotels. If there is a bag drop at the start (where the race will bring your bag to the finish line), remember to include some warm, dry clothes for after the race. If there is no bag drop but friends/family will greet you after the race, give them some warm clothes to bring to you. Believe me, you'll be so glad you prepared for your after-the-race clothing.
2) While you may want to hit the bar for a celebratory drink, I recommend your first drinks be your recovery drinks. Before leaving for the race start, place two smoothies, shakes or other recovery drinks in the hotel fridge or ice bucket. When you get back to your room after the race, down as much of it as you can. Sometimes your stomach isn't ready for a meal but these post-race drinks go a long way to helping you recover and be ready for your celebratory drinks. As you unwind, shower and rest, continue to drink as much Gatorade as your stomach will tolerate to help rehydrate yourself. As with training, your urine frequency and color will let you know when you're rehydrated.
3) Also before you head to the starting line, fill your hotel room bathtub up with cold water. Hang the sign on your door to not clean your room. Then, when you are heading back to the room after the race, stop by the ice machine and fill a bucket or plastic bag up with ice. Get in the tub and add the ice. Sit and relax for 15-20 minutes in the ice bath (perfect time to drink your recovery drink) and reflect on your race. This quick ice bath can really help with post-race recovery. You'll be stiff from the bath when you stand up (you might need some help standing up) but then simply drain the bath, turn on the hot water and take a nice hot shower. I'm always amazed at how fresh I feel after this ice bath/hot shower combo post-marathon.
4) You need to get some proper food in you so either head to a restaurant very, very close by or (my usual option) order room service. I'm usually not interested in a big meal post-marathon so I pick something that will be satisfying and easy to digest. Relax as you eat and keep rehydrating.
5) Now that you are refueled, moving toward recovery with the ice bath/hot shower and cleaned up, REST. I know the inclination is to go celebrate but trust me, rest now and you'll enjoy your celebration more. I recommend resting for 2-4 hours post-race just to make sure you get refueled and rehydrated properly. You give you muscles time to relax and recovery. You may not be able to nap (preferred rest) but I recommend you take some time to just chill out and let the body and mind recover. You just ran a marathon so respect that your body needs some down time before party time.
6) Now that you've done #1-5, it's time to go celebrate. I find that if you give your body a few hours to recover from running 26.2 miles, you can then really enjoy your accomplishment with a good meal and fun time with friends, fellow runners and family.
Tuesday, September 6, 2011
ATHLETICS SLIGO WOMEN’S 5K
A 5 km Road Race for female runners and walkers (aged 16 +) of all abilities and fitness levels
Sunday 25th September 2011
1.00 pm – at St Mary’s GAA Club
Registration on the day from 11.00 am
Enquiries/Registration: Terry Hayes 0872274622
Entries by post or online to runireland.com before September 23rd 2011 will be guaranteed a T-Shirt.
By post Terry Hayes, 16 Rathanna, Sligo
Prize Categories: (Prizes based on category entered)
Senior 1st 2nd 3rd
O40 1st 2nd 3rd
O45 1st 2nd 3rd
O50 1st 2nd 3rd
O55 1st 2nd
O60 1st 2nd
Junior (16yrs – 20yrs) 1st 2nd 3rd
Walkers 10 prizes
Entry Fee €10 on line or by post. €15 on day of competition
Name:
Club: (if any) Runner: Walker:
Age on Race Day (Runners): Category:
A 5 km Road Race for female runners and walkers (aged 16 +) of all abilities and fitness levels
Sunday 25th September 2011
1.00 pm – at St Mary’s GAA Club
Registration on the day from 11.00 am
Enquiries/Registration: Terry Hayes 0872274622
Entries by post or online to runireland.com before September 23rd 2011 will be guaranteed a T-Shirt.
By post Terry Hayes, 16 Rathanna, Sligo
Prize Categories: (Prizes based on category entered)
Senior 1st 2nd 3rd
O40 1st 2nd 3rd
O45 1st 2nd 3rd
O50 1st 2nd 3rd
O55 1st 2nd
O60 1st 2nd
Junior (16yrs – 20yrs) 1st 2nd 3rd
Walkers 10 prizes
Entry Fee €10 on line or by post. €15 on day of competition
Name:
Club: (if any) Runner: Walker:
Age on Race Day (Runners): Category:
Friday, August 26, 2011
Long Run & Warriors....
We’re back with the Long Run details and here it as I have it form the chair “Lads 7.57 at the complex Saturday” that’s it. So this week ladies and gents it seems we’re not leaving the complex so anyone looking to do 14-16 miles, well..... that’s roughly 154-167 laps of the complex car park, water will be left at the bottle banks to be consumed after lap 83 and not before it and as always give way to oncoming traffic i.e. parents leaving kids off to swimming.
Ah no I’d say we’ll depart the complex and take a mystery tour yet again around the Sligo countryside, with the tour master Dineen setting the route. Talk will inevitably turn to the league across the pond and Wayne Rooney’s hair transplant and how Liverpool are going to win the league again this year but will be short lived as the chat will inevitably turn to the warriors run later in the day. This of course will be the second most significant run of the day, the 7:57 club long run being the most significant of course.
We will most likely lose one or two soldiers to the warriors but they’ll be back next week and to the hearty soles on day release form the 7:57 club god speed to ye brave sons may the wind be at yer back a and the sun in yer faces.
This is a killer run make no mistake about that but one of the most satisfying sense of achievements that you will get at the finish, with the first time marathon being the ultimate.
It’s a bit different not only as races go in relation to the route, there’s road, trail, cross country, uphill, downhill and round a Cairn on top of a mountain. But also with the kit bag. Usual culprits will be there singlet, short, socks and runners and towel, but add to this the warriors survival kit. Pain killers with ibuprofen (swelling you don’t even know you have yet), blister plasters for blister you haven’t got yet but will appear later, ice packs for the hamstring or quad strain you don’t know you have yet, plasters for the miscellaneous grazes that appear from nowhere that you ask yourself “how’d I get cut there”.
Yes it’s a bit different alright.
But even after all these precautions to soften up the body for the abuse you put it through in the hope that they will gain you brownie points your chassis will kick back, not immediately. So while you enjoy the after warriors glow of achievement and lap up the plaudits of on lookers “Well fair play to ya” deep down a master plan is being hatched. It will start with a slight tightness noticeable after getting up from a seated position , making your way to the little boys (or girls) room, followed by a sudden sharp pain in some part of the antomy, will be short but sharp.
That evening the “warriors” walk will speak volumes.
If you were to walk up to the bar staff ask them did they see your horse, and if they say no without batten eye lid then you’re a warrior alright. Stairs will be out for 2-3 days starting from Monday.
Revenge is a dish best served cold.
To Seamie, Mel, Eamnon Coyne, Ross and Mark we salute ye.
Seamie “Oisin” Somers, they say is so young looking he comes from Tir Na Nog, could enter the kids race at half one, win it, and then run the seniors at three. Oisin only aged when he touched the earth but Seamie glides over the ground, his feet aren’t touching the earth long enough for it even to notice he’s there. A great run last year saw him finish 12th overall.
Mel Casserly goes to post and the organiser supreme is in great shape as proven out in the horseshoe where he not only showed great endurance over the hilly course but introduced us to his to his new friend “ kick finish” who came out to play in the final sprint in Gleniff. If any man can dig in its Mel and in the form he is in there is no reason he won’t improve on his 26th place finish of last year. Just hope he brings his own runners or will he need to borrow David’s!!!!!!!!!!!!!!
Eamonn Coyne will toe the warrior’s line on Saturday also, now Coyner we’ll have no Aikido on the mountain if someone tries to pass ya just play it cool son and get them on the way down. Eamon has clocked the miles over the last few weeks and is great nick to run a warriors personal best, and no doubt will enjoy a bevy or two after in the Strand; ya never know the entertainment might even throw in a Metallica tune or two just to round off a perfect day. Carpe Diem Baby.
Ross McGlynn will take his marks outside the surf school tomorrow, more accustomed to being in the hill “catching waves” in surf school the mountain will hold no fear for McGlynn as many a winter mountain run in Limerick will have made him race ready for the bump of Knocknarae. A 10th place finish (1hr 30 secs) in 2009 is beatable and maybe the sub 60 minutes will be achieved al gong well.
Last but by no means least is Mark “Coohcy” Burns, who’ll turn up in Strandhill ready to rumble, not literally, or maybe, no he won’t. If theirs any man (no offence to anyone else) you want to see run a good one its Burnsie and it’s a race that plays to his strengths, and that is his strength. His commitment to training is unquestionable spending more time on the roads than “catseyes” and has more miles in his legs than a car dealer’s showroom. The climbing may hurt but Marky can get through this and put in a good finish off the mountain should see him run a good one.
So apologies if I have left any of the club out and good luck to all who run this gruelling event.
To the Warriors we salute you one and all
Ah no I’d say we’ll depart the complex and take a mystery tour yet again around the Sligo countryside, with the tour master Dineen setting the route. Talk will inevitably turn to the league across the pond and Wayne Rooney’s hair transplant and how Liverpool are going to win the league again this year but will be short lived as the chat will inevitably turn to the warriors run later in the day. This of course will be the second most significant run of the day, the 7:57 club long run being the most significant of course.
We will most likely lose one or two soldiers to the warriors but they’ll be back next week and to the hearty soles on day release form the 7:57 club god speed to ye brave sons may the wind be at yer back a and the sun in yer faces.
This is a killer run make no mistake about that but one of the most satisfying sense of achievements that you will get at the finish, with the first time marathon being the ultimate.
It’s a bit different not only as races go in relation to the route, there’s road, trail, cross country, uphill, downhill and round a Cairn on top of a mountain. But also with the kit bag. Usual culprits will be there singlet, short, socks and runners and towel, but add to this the warriors survival kit. Pain killers with ibuprofen (swelling you don’t even know you have yet), blister plasters for blister you haven’t got yet but will appear later, ice packs for the hamstring or quad strain you don’t know you have yet, plasters for the miscellaneous grazes that appear from nowhere that you ask yourself “how’d I get cut there”.
Yes it’s a bit different alright.
But even after all these precautions to soften up the body for the abuse you put it through in the hope that they will gain you brownie points your chassis will kick back, not immediately. So while you enjoy the after warriors glow of achievement and lap up the plaudits of on lookers “Well fair play to ya” deep down a master plan is being hatched. It will start with a slight tightness noticeable after getting up from a seated position , making your way to the little boys (or girls) room, followed by a sudden sharp pain in some part of the antomy, will be short but sharp.
That evening the “warriors” walk will speak volumes.
If you were to walk up to the bar staff ask them did they see your horse, and if they say no without batten eye lid then you’re a warrior alright. Stairs will be out for 2-3 days starting from Monday.
Revenge is a dish best served cold.
To Seamie, Mel, Eamnon Coyne, Ross and Mark we salute ye.
Seamie “Oisin” Somers, they say is so young looking he comes from Tir Na Nog, could enter the kids race at half one, win it, and then run the seniors at three. Oisin only aged when he touched the earth but Seamie glides over the ground, his feet aren’t touching the earth long enough for it even to notice he’s there. A great run last year saw him finish 12th overall.
Mel Casserly goes to post and the organiser supreme is in great shape as proven out in the horseshoe where he not only showed great endurance over the hilly course but introduced us to his to his new friend “ kick finish” who came out to play in the final sprint in Gleniff. If any man can dig in its Mel and in the form he is in there is no reason he won’t improve on his 26th place finish of last year. Just hope he brings his own runners or will he need to borrow David’s!!!!!!!!!!!!!!
Eamonn Coyne will toe the warrior’s line on Saturday also, now Coyner we’ll have no Aikido on the mountain if someone tries to pass ya just play it cool son and get them on the way down. Eamon has clocked the miles over the last few weeks and is great nick to run a warriors personal best, and no doubt will enjoy a bevy or two after in the Strand; ya never know the entertainment might even throw in a Metallica tune or two just to round off a perfect day. Carpe Diem Baby.
Ross McGlynn will take his marks outside the surf school tomorrow, more accustomed to being in the hill “catching waves” in surf school the mountain will hold no fear for McGlynn as many a winter mountain run in Limerick will have made him race ready for the bump of Knocknarae. A 10th place finish (1hr 30 secs) in 2009 is beatable and maybe the sub 60 minutes will be achieved al gong well.
Last but by no means least is Mark “Coohcy” Burns, who’ll turn up in Strandhill ready to rumble, not literally, or maybe, no he won’t. If theirs any man (no offence to anyone else) you want to see run a good one its Burnsie and it’s a race that plays to his strengths, and that is his strength. His commitment to training is unquestionable spending more time on the roads than “catseyes” and has more miles in his legs than a car dealer’s showroom. The climbing may hurt but Marky can get through this and put in a good finish off the mountain should see him run a good one.
So apologies if I have left any of the club out and good luck to all who run this gruelling event.
To the Warriors we salute you one and all
Friday, August 5, 2011
Saturday Long Run
As of going to press still no conformation from the hierarchy in relation to the 7:57route for Saturdays Long Run, but fear not it will take place so just arrive on time at the complex for a return of the “Mystery Tour of Sligo”. These were common occurrences in the recent past when no routes were pre selected prior to the rendezvous at break of light at the complex. So as we all gathered double guessing the route our human GPS. Mr.Hunter would swan in, some say late but I believe he just arrived when he planned to, and after the last slug of coffee he’d hop out of the jeep and made the announcement “Carraroe, out the dual carriageway, into Union down by Toms, over Carnamoddagh, Holywell and back to the complex 15 miles” Sound.
Generally we all agreed nice route Trev, good 15 miles, but there’s always the “wan” “That’s not 15, its at least 16 and a half if not 17, I’m telling ya” “I’m not going into Union,” no names mentioned but he has a dog the size of a lion, with the strength of an Ox that would write of a car if it hit him.....
Yes the mystery tours were a joy to be on, in the early days some of us townies would get to carraroe roundabout and wonder what was beyond this point, we were stepping into the unknown once we went by the borough boundary stone, and we discovered parts of Sligo we never knew existed on the mystery tour, places like Ransboro, Drumishkabowel and Ballintogher come to mind. It was an education in itself on them Saturday morning runs.
But in recent times we have become more structured in our training and plan well in advance as was the case last week when we did the “Rosses Point Run”. Usual suspects were in attendance for the early morning roll call (see bookface evidence).
Burnsie provided the hard evidence that he is in full 26.2mile marathon mode, a box of gels in the back of the car “bargain”. Eamon Coyne turned up in a flashy new “sport vehicle”, no recession in the health board and Mel Casserly arrived with a brand spanking new pair of New Balance trainers...for David. Oh ya the brother “lost” one runner and Mel was unfortunate to be his size with a new pair straight from the box, so well done Mel. Don’t worry Mel you’ll get to wear your “new second hand runners” soon.
So ready for the off, wait Stevie just arriving late, not like him .......quick snap from Jimmy “O’Connell” Eccles for bookface, Mel takes the pink for the team and we’re off...
Not out the gate and the crying starts “Where’s the red mist, said he’d be here, I have gels for him.....” Anyway most did their 15 and a few hardy bucks went up to 18...myself and the chairman sauntered a leisurely 9.5 mile. Mickey provided the picnic after giving me biscuits “here take one of them “and sports drinks “here try that”, funny tablets (see the spaceships man) “here take them, here's a full packet” his generosity knows no bounds, I left the run full the run as the bingo bus.
So this Saturday just turn up at 7:57 and see where it takes us
P.S Congrats to Trevor Hunter on his first triathlon alo to other 7:57 club members Skinny McMorrow, Damien Kenneddy (relay)...
Generally we all agreed nice route Trev, good 15 miles, but there’s always the “wan” “That’s not 15, its at least 16 and a half if not 17, I’m telling ya” “I’m not going into Union,” no names mentioned but he has a dog the size of a lion, with the strength of an Ox that would write of a car if it hit him.....
Yes the mystery tours were a joy to be on, in the early days some of us townies would get to carraroe roundabout and wonder what was beyond this point, we were stepping into the unknown once we went by the borough boundary stone, and we discovered parts of Sligo we never knew existed on the mystery tour, places like Ransboro, Drumishkabowel and Ballintogher come to mind. It was an education in itself on them Saturday morning runs.
But in recent times we have become more structured in our training and plan well in advance as was the case last week when we did the “Rosses Point Run”. Usual suspects were in attendance for the early morning roll call (see bookface evidence).
Burnsie provided the hard evidence that he is in full 26.2mile marathon mode, a box of gels in the back of the car “bargain”. Eamon Coyne turned up in a flashy new “sport vehicle”, no recession in the health board and Mel Casserly arrived with a brand spanking new pair of New Balance trainers...for David. Oh ya the brother “lost” one runner and Mel was unfortunate to be his size with a new pair straight from the box, so well done Mel. Don’t worry Mel you’ll get to wear your “new second hand runners” soon.
So ready for the off, wait Stevie just arriving late, not like him .......quick snap from Jimmy “O’Connell” Eccles for bookface, Mel takes the pink for the team and we’re off...
Not out the gate and the crying starts “Where’s the red mist, said he’d be here, I have gels for him.....” Anyway most did their 15 and a few hardy bucks went up to 18...myself and the chairman sauntered a leisurely 9.5 mile. Mickey provided the picnic after giving me biscuits “here take one of them “and sports drinks “here try that”, funny tablets (see the spaceships man) “here take them, here's a full packet” his generosity knows no bounds, I left the run full the run as the bingo bus.
So this Saturday just turn up at 7:57 and see where it takes us
P.S Congrats to Trevor Hunter on his first triathlon alo to other 7:57 club members Skinny McMorrow, Damien Kenneddy (relay)...
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