London 2014

robinph

I'll be generally milling around by the W sign in the meet and greet area after the event until I regain my composure enough for the walk to the pub, and I'll have myself a couple of cans in the baggage for the finish line so that I don't run the risk of getting thirsty on the way.

RedRunner

Like the look of these!


https://www.facebook.com/photo.php?fbid=10152108656504748&set=pcb.10152108656999748&type=1&theater

Q7

So just a week and bit to go for my first international marathon. A few questions to those that have done London before. I have a GFA spot.

Whats the best way to get to the start coming from west London. Tube to Charing cross then train the Blackheath?

What time should I aim to be at the Start to allow warmup, toilet stop, position at start, etc.? Thinking 8 or 8:15 train from Charing cross?

Will there be a specific pin for my number in the GFA section assembly area?

Will there be pacers in GFA area (3hr)?

Will the first few miles be very crowed starting from this area or will there be enough room to run my own pace without weaving around people?

robinph

For the GFA start get on the train at Charring Cross, pay attention to the signs though and despite you wearing a red number get on the blue trains to Blackheath. The marshals there will know what they are doing, but if you catch them first thing in the morning then they may try and direct you to the wrong train...just make sure it is Blackheath.

You'll then get off when everyone else gets off and have to walk all the way across the heath, just follow everyone else. Then there is the small GFA start zone just before the main gates to Greenwich Park. You'll need to show your number to get into here. There is free coffee/ tea/ lucozade, loads of loos and not too many people and a couple of baggage lorrys.

There isn't much space to warm up, but you can do a couple of lengths of the area if you really feel the need. There are no pacers as anyone in the GFA area is running faster than them, this also means that although it is crowded for the first couple of miles pretty much everyone is going at the same pace as they are all 3:05-2:45 runners and you don't get the normal issue with people lining up in the wrong area. There will be a small number on the bottom of your race number saying 1 or 2 and that is your starting pen, but that bit of the organisation doesn't always work out quite right, don't worry though as at most you'll be about 20 meters from the line.

There will be a bit of a crowd again around 3 miles and again at 6 as the courses merge and then going around the Cutty Sark. There will be very minimal need to be weaving round people at all, and you are probably best to just go with the crowd...or a touch slower if they all seem a bit excitable and are potentially going off too fast.

Q7

Thanks robinph. One other question. What's the best place for OH to see me in the race. Will have one year old in buggy as well. Thinking Limehouse or Westferry but its a good distance to travel. Will route from tower bridge area to finish be packed and no chance of seeing me?

menoscemo

robinph wrote: »

There are no pacers as anyone in the GFA area is running faster than them, this also means that although it is crowded for the first couple of miles pretty much everyone is going at the same pace as they are all 3:05-2:45 runners and you don't get the normal issue with people lining up in the wrong area.

They seem to have lowered the standard this year as even Digger is in the Red GFA

rainbow kirby

Q7 wrote: »

Thanks robinph. One other question. What's the best place for OH to see me in the race. Will have one year old in buggy as well. Thinking Limehouse or Westferry but its a good distance to travel. Will route from tower bridge area to finish be packed and no chance of seeing me?

We had a decent view close to Embankment last year - near the end so the field is a bit more spread out.

TRR

My Chef de Mission's (Mrs TRR) tip for the day

sign up for this http://www.nicholsonspubs.co.uk/thecoalholestrandlondon/signup/

she's on the ball!

robinph

The Embankment should be fine to get along from my hazy views of running along it. A very quiet spot would be anywhere from 7 to 11.5 miles, but once you go past 8 miles you would be in a tricky area to get too and from with a buggy as there is limited transport links.
It will be VERY crowded around 6 miles, but simple enough from there to get across to the 15-19 miles section, of that the bit from just past 15 along to 17.5 should be relatively small crowds and there are DLR stations a plenty around there. Would need to be checking the route back to central London from there though with the buggy, although I guess she can just follow everyone else.

pistol_75

RedRunner wrote: »

Any plans or ideas for meeting up for pre-race meal on the Saturday evening? Would be good to say hello before the big gig!

If I make it I'd be interested. Are you staying in The Strand palace?

Anyone any recommendations from previous years?

robinph

Previous years it's been pleasant enough evening and I've just gone for a wander around the corner in Covent Garden direction and there are billions of eateries to choose from and just walked in. Admittedly there may have been a little bit of waiting, but I think that was just down to bad timing as far as all the theatre timings were concerned and people going to eat before their show.

menoscemo

We could all meet at the lobby of the Strand palace (most of us seem to be staying there anyway) about 6pm and go look for food from there?
I'd be up for that anyway...

BeepBeep67

TRR wrote: »

My Chef de Mission's (Mrs TRR) tip for the day

sign up for this http://www.nicholsonspubs.co.uk/thecoalholestrandlondon/signup/

she's on the ball!

Free pints - chapeau Mrs TRR, chapeau

RedRunner

pistol_75 wrote: »

If I make it I'd be interested. Are you staying in The Strand palace?

Anyone any recommendations from previous years?

Yep I'm in the strand alright.

menoscemo wrote: »

We could all meet at the lobby of the Strand palace (most of us seem to be staying there anyway) about 6pm and go look for food from there?
I'd be up for that anyway...

Sounds like a plan.

TRR

BeepBeep67 wrote: »

Free pints - chapeau Mrs TRR, chapeau

she's under pressure now. I told her she needs to dispense a tip of the day for the next 7 working days before London. She's on the laptop researching as we speak! She's covered for tomorrow though. I've seen the tip and it's a good one. But just like some people's training logs I'll go into more details another time (well tomorrow actually)

ainsyjnr

Damn, I'm staying at the britannia in canary wharf(it was cheap, and I booked it ages ago.) it would have been good to say hello and put some faces to names. I will try and make it to the coal hole afterwards... Depending on level of detonation.

I like Robin ''s idea of cans in the bag for afterwards, but assuming it will be a nice day, how do you stop your beer being warm? Or do you simply not care at that point.

robinph

ainsyjnr wrote: »

I like Robin ''s idea of cans in the bag for afterwards, but assuming it will be a nice day, how do you stop your beer being warm? Or do you simply not care at that point.

Don't worry about the temperature of the beer, when in Rome and all that.

digger2d2

TRR wrote: »

she's under pressure now. I told her she needs to dispense a tip of the day for the next 7 working days before London. She's on the laptop researching as we speak! )

I hope you cleared your history or we'll be getting tips on POV Midgets

Gavlor

I'm sure there'll be a mass exodus but just incase you lot get thrown into jail on saturday night, what is the best way to get from the strand palace to start area??

menoscemo

Gavlor wrote: »

I'm sure there'll be a mass exodus but just incase you lot get thrown into jail on saturday night, what is the best way to get from the strand palace to start area??

Charing Cross station is just around the corner. Take the train from there to the start. It's free when you are wearing your Marathon Number.

Just for you:

robinph

Have a bit of faith, we have this all organised over several years to make it as simple as possible for you international athletes. Couldn't get much simpler for location between hotel, start, finish, pub and back to the hotel again.

The only bit I still need mayor Boris Johnson to sort out is getting an escalator or lift installed at the underground for the Monday morning when we all leave and are having a bit of trouble negotiating the stairs.

TRR

Mrs TRR's tip of the day (2)

Suss out alternative travel in case flight is cancelled. She has timetables for boats and trains printed out. You laugh now but if that volcano in Iceland erupts again and throws up another ash cloud I'm sorted

neilc

Okay, maybe it was to soon for the table first time around, surely it time to nail your colours to the mast now!

Username|Race Number|Target time:|Actual Time:
neilc|31529|<3:14:59|

robinph

I think I should be on for a few minutes off my pb, but I am racing the brother in this rather than time trialling against the clock. I'm just not sure these days who might have the better sprint finish so have yet to decide if I just follow him all the way, or head off ahead on my own and hope I don't blow up.

Username|Race Number|PB|Target time:|Actual Time:
neilc|31529||<3:14:59|
robinph|31227|2:56:58|~2:53|

Bugsy2000

Yikes!!

http://metro.co.uk/2014/04/03/london-smog-causes-spike-in-999-calls-4688102/

What's needed to shift this? The weather is promised dry / drizzly for the next week. Should be perfect weather on the day, once we can breathe

rainbow kirby

Decent amount of rain forecast for Sunday (6th), that should help.

robinph

It's not feeling great for me and my asthma over here in the west country the last couple of days, so I've been using that as my excuse to not run.
Breathing does feel a bit more laboured than usual and my eyes start streaming when I go outside.

TRR

Mrs TRR's tip of the day (3)

This isn't one of her official tips but I was told last night to pack my bag over the weekend and make sure I had my race gear and gels etc sorted. Kind of scoffed at this but was reminded how I usually forget about gels until the expo (won't be attending this as getting number picked up). Was also reminded to locate passport. Last time I got somebody to pick up my number I had brought it into work and scanned it so pickup person had copy of my ID. Well obviously I forgot all about this and spend the night before tearing chez TRR apart and then had to make a dash to work to get the passport once I remembered.

BeepBeep67

TRR wrote: »

Mrs TRR's tip of the day (3)

This isn't one of her official tips but I was told last night to pack my bag over the weekend and make sure I had my race gear and gels etc sorted. Kind of scoffed at this but was reminded how I usually forget about gels until the expo (won't be attending this as getting number picked up). Was also reminded to locate passport. Last time I got somebody to pick up my number I had brought it into work and scanned it so pickup person had copy of my ID. Well obviously I forgot all about this and spend the night before tearing chez TRR apart and then had to make a dash to work to get the passport once I remembered.

Make a list, check it twice and then check it once more.
Dug this up from a few year's ago.

McMillan's
Marathon Manual
Tips for Racing Your Best
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.
Visit www.mcmillanrunning.com for more of my articles.

Feel free to share these tips with your fellow runners. I just ask that you quote the source (www.mcmillanrunning.com) and provide a link.

TRR

Interesting fact for the day: Just talking to a work colleague of mine and he use to regularly drink with Richard Harris in the coal hole!

http://www.telegraph.co.uk/news/uknews/1411304/Shrewd-deal-maker-in-the-Coal-Hole.html