Over the next few weeks it’s not important to get masses of running in. However, now is the perfect time to sort any existing worries and niggles out. If you know you get a dodgy knee when you run more than a mile go see a Physio. It maybe worth seeing one regardless (At Havens Hospice we provide access to highly recommended physios and sports massage). If your trainers are falling apart or you haven’t had your gait checked head over to Runners Edge who will offer you advice about trainers (and everything else running). Have you been meaning to go see friends and family for the last year? Do it now whilst you have a bit more time and energy.

I mentioned in the last paragraph about not worrying so much about the running however during these next few weeks it maybe worth looking at your diary (for any man out there it maybe worth buying a diary). Have a look at your timetable and work out how much you will be able to realistically commit. Most schedules are pretty relentless and take a lot of commitment, you need to consider how you are going to fit it all in. If you don’t want to sacrifice your weekly Saturday night out on the town with a few beers you are going to need to ensure your long run shifts to another day as on the whole this is one of the more important sessions during your training block.

Finally whilst your other half or female friends get that spa pampering kit for Xmas why not ask for some money and go get a sports massage. Treat yourself whilst its not so painful, Chris D who works at the Sports Clinic Bluewater (amongst other places) is a font of all running knowledge having run numerous marathons himself. Alternatively (for newbies anyway), possibly for the first time in a while, you can have a christmas list as long as your arm as in the coming few months the manager of the local running shop will be your best friend!

Well done to each and every one of you – you did Havens Hospices very proud.

We’ve uploaded an article on our website http://www.havenshospices.org.uk/about_us/Latest_News/london-marathon-2011 and there are loads of photos on Facebook – keep uploading them!

Look forward to seeing you at the Marathon BBQ in a few weeks time.

Amy and Judy x

Chris Domoney for torturing many of us, Neil Lock for producing such an excellent website and forum for my verbal diarrhoea, the entire team of Benfleet runners club who listened to my constant questions about running and never lost patience! And of course, Judy for giving up her time and arranging all of this for us and keeping us motivated, informed and most importantly, fed with bacon butties! Also, a special mention to her husband for his welcome water drops!
I know there are many people who I’ve missed off this list and I give you my thanks for the many things you’ve done behind the scenes that we don’t see.
Thank you all and good luck – see you on the parade ground!

The week before

Look after yourself in the final weeks to ensure that you don’t catch a cold at the last minute. Eat healthily, hydrate regularly, avoid spending time with anyone who has a cold and get plenty of sleep. It has been suggested to me to wash hands regularly and carry around hand sanitizer to use when not near a sink

Avoid any unnecessary stress in the final week, and don’t tire yourself out with activities such as gardening, partying or shopping. Relax, get lots of sleep and chill out. A story that sticks in my mind is one of a very good runner who killed his hopes of a fast marathon the weekend before when his Mrs asked him to build a shed!

Set yourself achievable goals for the marathon – ideal time, a satisfactory time, getting round without walking, etc. If you started in January with a particular time in mind then you should reassess. How has your training gone? Is this still a realistic goal?

Work out your travel arrangements well in advance and aim to be there an hour early. You’re advised to use public transport, as many roads in and around Greenwich will be closed. The train system is surprisingly efficient, although it gets increasingly crowded the later you leave it. There are no tube/train closures this year to contend with but the trains are busy – think rush hour!

Eat more carbohydrates than usual in the last 3 days before the marathon. Food such as pasta, rice, potatoes and fruit should make up approximately 70% of your diet, although you should avoid making any radical changes to your diet at this stage.

Try and get to the Expo early. This leaves the day before the race clear and ensures you are not on your feet the day before. The Expo is busiest on the Saturday with long queues to collect your number and at all the stands. If you can get there earlier in the week all the better.

The day before

Eat a large meal the night before that is high in carbohydrates and low in fibre. Choose food that you’ve eaten before a long run in the past. Now is not the time to be trying out new recipes!

Drink plenty of fluids the day before the marathon to ensure that you are properly hydrated. This doesn’t include alcohol, save that until after the finish line!

Get your kit ready the day before to avoid rushing around on the morning of the marathon. Pack clothes for different weather conditions and take all of your running essentials – race number, Vaseline, energy bars/gels, drink, sun cream, change of clothes, tissues, safety pins, plasters, timing chip etc. You might also want to think about taking a long sleeved top that you don’t mind dumping at the start to use once you have left your bag at the baggage trucks (a bin liner with holes cut in for your arms and head would also do if you don’t have old clothes to dump). Also think about taking your own toilet paper just in case. The race toilets will quickly run out and that’s a chance you don’t want to take!

Wear tried and tested kit. Run in something comfortable that you have worn during training. This includes everything from your running shoes and socks to your underwear and top. New kit may cause chafing, blisters or general discomfort. Do not go to the Expo and buy anything new, especially trainers.

I have been advised to go for a short, slow jog the day before the marathon to relieve tension and get rid of any pre-race apprehension. This will also help you to sleep. At the Dublin Marathon last year I took part in the International Breakfast Run the morning before the marathon and I found it woke my legs up.

Don’t worry if you don’t sleep very well the night before – most people don’t! A combination of nerves and anticipation will keep you awake. As long as you rest in bed for 8 hours, you’ll be fine. Some people find it helpful to set a routine of getting up very early in the week before the race, causing tiredness in the evening and allowing you to go to bed early. As long as you have slept in the week running up to the big day you will be fine!

The big day

Remember to set 2 separate alarms to minimise the chance of sleeping in. Make sure you eat something on the morning of the marathon, even if it is too early for you to feel hungry. Eat a light meal consisting of foods that you have eaten previously before a long run. Drink some water or a sports drink, whichever you use consistently. Again, stick with what you know.

Apply Vaseline or similar to any areas where it is common to suffer chafing problems – under the arms, bra band, toes, etc. Be careful not to apply too much to the toes as this can make them slippery which could cause blisters. If you suffer from ‘jogger’s nipple’, use plasters or surgical tape to prevent soreness and bleeding. It amazing how many people you see at mile 20 in a white t-shirt with red lines!

Queues for the toilets will be very long, so allow yourself plenty of time. Stop drinking 30 minutes before the race to avoid the need for another toilet stop. There are also toilets along the route so don’t panic if you need to go.

Make sure you have arranged where to meet up with friends and family afterwards. You’ll be too tired to spend time wandering around lost! The official meeting point is on Horseguards Parade and is arranged in the letters of the alphabet. It does get busy here around the 4/4.30hr mark when the biggest concentration of runners cross the finish line, so if you have another idea of a meeting place then go for that. A word of warning, do not rely on your mobile phone to get through to people, the signal is like at New Year and you will find it really hard to get through.

The first few miles are very crowded. Many people tire themselves out by dodging in and out of runners because they’re behind on race plans or get caught up in the moment and go out too quickly. Maintain a slow, even pace, relax and enjoy the occasion. Keep an eye out where the coloured starts merge – you run along side each other for a while before you come together and the heckling that goes on is quite good fun.

Be sure to know where your supporters are. I find knowing that they are X miles away helps get through bad moments. If you have more than 1 group supporting make sure they are spread out so you have more encounters to look forward to. Give these people anything you might need during the race – Jelly Babies or extra Gels just in case you need a pick me up towards the end will be greatly received.

Drink plenty of fluid and eat something as soon as you can after crossing the finish line. You might not feel like eating but the sooner you do, the quicker your body will start to recover. Choose something easy to digest, such as a banana or smoothie or the sweets in your goody bag.

To keep warm, wrap yourself in the space blanket provided as soon as you finish. Get changed into dry clothes as soon as you can. Treat yourself to a mild sports massage, a hot bath or even an ice bath – as favoured by Paula Radcliffe!

After the marathon, be sure to rest – you’ve earned a break! If it’s your first marathon, don’t try to run in the following week. It’s a good idea to take a few days off work as your body will feel very tired on the Monday and often worse on the Tuesday. Stairs will be your nemesis, but it wont last!

Make a conscious effort to congratulate or reward yourself after the event – the training has taken over your life for so long and completing a marathon is an incredible achievement. I have treated myself to a few nights abroad this year and fly out on Monday afternoon.

A letter has gone out in the post with last minute info regarding cheering points etc, do encourage your friends and family to come over and say hello to us. As well as our cheering points there will be some familiar faces in the crowd, the team from Benfleet Running Club will be following runners around the course and look out for Chris our sports therapist who will be around the 12 mile mark – he will have a Little Havens banner flying.

Sports Therapy.
Last 2 sessions: today 6 -9pm and Saturday 8.30am – mid afternoon both at Little Havens. Contact me to book. Saturday sessions will be a 15min “Buff and Fluff” just to relax you and get you ready for the big day.

It is also wise to have a massage after your run, feel free to contact either Chris 07739 765587 or Louise 01702 714968 to arrange.

I wish you all the best of luck on Sunday, have a great day, relax and enjoy it:

Remember: don’t go charging off, keep to your plan and if you are catching the coach DON’T BE LATE!

See you all on Sunday
Judy and Amy

http://www.bbc.co.uk/iplayer/episode/b0101glj/Late_Kick_Off_London_and_the_South_East_2011_Episode_11/

Sorry Chris, couldn’t resist mate, at least it’s not on Facebook… well, yet anyway

Thanks for a great massage again this morning – put me right once again!

Hope your training has been everything you’d hoped for and that you’re winding everything down for the big day.

Judy is back at work on Monday if you have any last minute questions or requirements.

I’m going up with hubby next Friday to collect number (and probably spend silly money on new running gear!) so I’ll post in the week.

Stay safe and enjoy the sunshine x

Building up the miles a bit fast (well theres the Brighton Marathon in two weeks and London a week after ) and I know it would be madness to run a marathon on 2-3 weeks training. But what about running is sane anyway.

This morning went out with another Havens runner (so if you saw two runners in Havens vest on the seafront at silly o’clock this morning it was us) as she wanted to do her long run/walk. We managed just over 16.5 miles and I added a couple to start and end  to make twenty ish. Thats 64 for week so a bit steep.

Must see if there are any places left on the coach as I had pretty much given up any hopes of running in London but its looking more optimistic now – albeit slowly!