Stay cool, calm and collect it

Want to be a successful marathon veteran? John Treacyexplains why planning and attitude are the vital ingredients for reaching the finish-line.

The Dublin marathon is a very special race for me. The 1993 race was my final marathon and it was my home race. I was approaching the end of my career, so I felt a different type of pressure coming into the event.

I was determined to run well and the race went well for me. I was sustained by the enormous support of the crowd throughout the duration of the race. It was a great sense of achievement, but, thanks to the response of the crowd, it was one of the most enjoyable experiences of my career.

People still speak to me about the 1984 silver medal at the Los Angeles Olympics. It was my first run at the distance and I didn't know what to expect, probably an advantage on the day.

Ignorance is bliss, as they say. However, I had planned for some time to run the event and my preparation was meticulous and intense.

I picked out some experienced competitors and stuck with them for the first phases of the race. The critical factor in that marathon, as in so many of the championships races, was the hydration strategy. I drank early and often and survived the extreme conditions better than most.

As with all top races, it got serious at 20 miles. I still felt strong and was in a position to end the race well and to secure a high finish. You have to grab the opportunities when they present themselves and it remains the highlight of my career. The times of that day compare well with those achieved in subsequent Olympic marathons.

Running the marathon is a great challenge for every competitor. It is one of the iconic events, a challenge that appeals to every runner, regardless of ability.

The point of the marathon is that it is difficult, an event to be taken seriously. The distance is a challenge to your physical powers, and directly from this comes the satisfaction of completing the event.

And the key to a successful run, as in my personal experiences above, is all about preparation. If you are having a couple of pints of beer in September and think that running the marathon in October is a good idea, then stop and do something else.

I cannot stress enough that successful marathon running is all down to the planning, training and physical preparation in the months and weeks in advance of the race. If you have managed a 15-mile run in training, then the full marathon course is within your grasp on the day of the race. If you have managed a 20-mile run, then you are running for a time and a good finish.

Don't forget to be loaded with carbohydrates and have your glycogen levels up. As in my LA experience, hydration is key. Plenty of liquids in the days before the race and drink plenty of liquid early in the race.

Watch the weather. It may be warmer than anticipated so adjust race plans and water intake accordingly.

Running can be a solitary pursuit, but it doesn't have to be. I always recommend that you enter the race with a friend or group of friends. The training and the planning go better when done with a support group and the day itself is more enjoyable. If you are on your own, try to attach yourself to someone who is planning a similar time to yours.

Also, it is vital for everybody to start out steady. It is better to be stronger over the last few miles than, after picking off runners ahead early in the race, be passed from behind over the final kilometres.

It is meant to be an enjoyable experience. Even though at the end of the race you will be suffering some physical stress, the overwhelming sensation will be one of euphoria and sense of achievement.

I wish every one of you success and hope that you meet and exceed your personal targets at the 2007 Dublin marathon.

You will enjoy exchanging the war stories at the end of the event - the privilege of the successful marathon veteran.