Running out of time now

MARATHON COUNTDOWN:During the build-up to the grand finale, it's important to look after yourself

AH, THE last week. Some marathon veterans may have suggested to you that at this stage in your training you should have to be physically restrained lest you suddenly break, helpless to stop yourself, into a 20-mile carb-fuelled run towards the sunset.

In reality, many of you will just be pleased that the schedule has been winding fairly dramatically down of late and that the day when you can arrive in from work again and crash out in front of the television is only a week away. In the event that you have a non-running partner and the pair of you have kids, then your other half may be even more anxious than you to see the back of this entire venture.

In fact, they've probably been tempted by the thought of meeting you at the finish line next Monday, handing over the little ones and announcing that, as they've amassed more credit with you over the last few months than all the main banks combined are in a position to extend to their customers these days, they're off for the evening.

Remember, you may be feeling a little drained emotionally as well as physically after your big run so in the event that this happens to you, try not to look too pathetic as you wonder who is going to help you up the stairs at home to the bath or, perhaps worse, out of it again.

Such concerns, of course, are for next Monday evening. Between now and then, you have to navigate your way through the last six days of what has probably been four or five of the physically tougher months of your life.

Ask any of the experts and pretty much invariably, the fundamental message you'll get back is that from here on in, the top priority is to stay calm, you're almost there.

"The main thing is to avoid fussing over what you didn't do," says Dublin City marathon veteran Gary Crossan who has on four occasions been the first Irish finisher in the race.

"For a start, you can be sure that just about everybody slipped up on some part of the training so don't let it bother you that you didn't run 20 miles on the 20th of September and whatever you do, don't try to get that run in now."

In recent years, Crossan has coached countless first-timers through the Dublin event in the course of his work with the Adidas-organised "Virgins".

Tracy Guilfoyle, who lives in Toonagh near Ennis, came through the programme in 2003 and has since run a further 13 marathons, including Chicago a couple of weeks ago and Cork last year, which she won.

"For me, getting a good night's sleep on the Friday and Saturday is a big thing," she says. "Those are the nights that count, especially if you're like me and end up being a bit of a nervous wreck on the day before the race."

On the diet front, Guilfoyle is a dedicated "carb loader" and Dublin club Crusaders' specialist marathon coach Adriele Prina-Mello, who has runners competing in Dublin, Venice and New York over the coming weeks, insists that changes made in the days leading up to the race can pay a significant dividend.

"You should try to take in more carbohydrates throughout the week," he says, "but from Friday on look to cut vegetables and alcohol out, reduce your protein intake and push up the amount of simple carbs - rice and pasta (both ideally brown), potatoes, even sensible sandwiches can be good - you eat.

"Eat small meals regularly with snacks in between, rather than eating large amounts at single sittings and follow each of your meals with two to three cups of water."

If that sounds a bit much then chartered physiotherapist, Catherine Cradock distils the message to: "Eat well, stay hydrated - with plenty of water and a few sports drinks - and don't do anything radically different in the last few days."

As for the day itself, she advises: "Keep warm in the build-up and try to make sure you have something warm to put on afterwards because you can get very cold very quickly, immediately after the race."

During the race, Crossan cautions, "take things easy. If you're going to get a drink, angle yourself towards the station gently rather than looking to dart across the road at the last minute and if you're looking to pass someone, aim to do it over the next mile rather than by the next lamp-post."

It's a message that's echoed by Guilfoyle, who knows what it's like to struggle in a marathon as well as win one.

"Setting off in the race, you'll feel great but, rest assured, that will pass so don't get carried away. But once you've done the training don't worry, you'll get through it.

"Somebody once advised me to imagine one of those big elastic ropes they have on bungee jumps pulling me towards the finish line. It'll take a bit longer on Monday, but keep your head and you'll get there."

Adriele Prina-Mello's sample run

Tuesday:Ideally, get in a bit of interval training. Thirty-five minutes or so of running at a varied pace should do it. This will serve as gentle preparation for the fact that the course is not flat, different work rates will be required over the 26 miles.

Wednesday:Rest.

Thursday:An easy 75-minute run would be good today. It might seem like a long time but it's fine and provides reassurance that you can do it without any problem. Listen to some music and keep it very relaxed.

Friday:If you've been doing any speed work then six to eight strides (effectively sprints) of between 100 and 200 metres provide the bulk of the work for today.

Don't go at it full pelt and jog gently back to your starting position after each one.

Then, after the bursts of fast running, do two kilometres at your marathon pace, just to remind yourself how manageable that really is.

Saturday:Go to the Expo and start breathing in the atmosphere. It's a great place to bump into others runners and maybe get to chat with somebody who is aiming to do the same time as you. There are great guest speakers there, so take in a talk or two talks and think about your race plan.

Don't buy anything for this year's marathon but maybe get something for next year's if you like. Get out for a 20- to 30-minute jog.

Sunday:Get in a last short jog, maybe 20 minutes or so just to relax your nerves and, if you have some good music to hand, charge your brain. Make sure everything, all your running gear, is sorted out for the next morning.

Check the weather in case you have to change what you're bringing and make sure any friends or relatives due to be somewhere out on the course with gels or drinks for you know exactly what to do and have what they're supposed to bring.

Get to bed early, even if you can't sleep the rest will do your body good. Ideally, set more than one alarm.

Race day:Get up early (three hours before the race) and have a good breakfast, then go back and have another lie down.

Keep taking small amounts of liquids but stop 30-45 minutes before the start. Bring extra clothes that you're happy to throw away at the start - they go to charity - to keep warm while hanging around.

During the race, stay calm about your goals and have a plan B - whether it's just to finish or a more manageable time - to ensure that, whatever happens, you still have something to run for over the last few miles. Take drinks regularly from early in the race and no more than one gel per hour.

Lastly, bring a smile. Remember, you're supposed to enjoy this.