National Marathon Championship Countdown 2017
Two Weeks to Athletics Ireland National Marathon Championship
Dublin
9am, Sunday October 29th 2017
The Athletics Ireland National Marathon Championship is incorporated in the SSE Airtricity Dublin Marathon, but *MUST* be entered separately. The Championship is open to all registered Athletics Ireland members. The event, with a record 20,000 entry limit, sold out last June. Only elite entries have been accepted since.
The final list of those declared in the Championship was published by Athletics Ireland on October 9th, but, inevitably, for whatever reason, there are, and will be, 'errros and omisions'. These can be corrected by contacting the This email address is being protected from spambots. You need JavaScript enabled to view it.. It is also no harm at all in swinging by the Athletics Ireland desk when registering for the Marathon, to ensure that you are actually entered, and that you are in the correct category, etc.
List of Individual Entrants in Athletics Ireland National Marathon Championship
Cork Entrants in Athletics Ireland National Marathon Championship
Teams must be declared by Friday next, October 20th. Again, it is worth checking-in at the Athletics Ireland desk at the expo to ensure that all is in order.
John Cronin and Athletics Ireland President, Georgina Drumm manning the desk in 2016
Athletics Ireland National Marathon Championship Team Declaration Form
The 2017 Dublin Marathon Route
This year, there have been more course changes in the initial stages, due to on-going works and testing of the new Luas line. You can get a rapid over view of the course from SSE Airtricity Dubllin Marathon's video of the course - it's worth looking at.
SSE Airtricity Dublin Marathon Website
SSE Airtricity Dublin Marathon Facebook Page
Cork Athletics Page/Report on 2016 Dublin Marathon - inc Photos & Video coverage
Cork Athletics Page/Report on 2015 Dublin Marathon - inc Photos & Video coverage
Cork Athletics Page/Report on 2014 Dublin Marathon - Cork Results from National Marathon Championship
The Final Two Weeks - Preparation & Recovery
Rest and Recovery is a VITAL, but often overlooked, part of training. There are two weeks to go. This is NOT a time to make up for lost work, whether as a result of social or domestic issues, injury, or whatever. This final phase is to ensure that, whatever your goal - whether to win the event, or just get around the course - you are in the best possible condition at the start line. Get plenty of sleep, ensure hydration is up to scratch, no mad last minute long runs and, maybe, go for a sports massage to loosen out those knots & niggles.
Cork Athletics Webmaster's Marathon Advice:
Marathon Advice - The last Two Weeks
Marathon Advice - Afterwards - The Recovery Phase
The Last Two Weeks Before The Marathon:
Speedwork:
Cut down on intensity and/or volume.
Long Run & Speedwork
Long run two weeks before event: 15 max - EASY!!! pace.
DON'T be tempted to do any last minute long runs or strenuous speedwork in the last two weeks, but particularly in the final week. You CAN'T do too little....but you CAN do too much. The last two weeks are for tapering and building up glycogen stores in the body.
Do too much now and you'll blow your full potential!
Mon/Tues of last week before event: last speed work - light speed session, holding back or 2 miles med/hard but not all out.
Any heavy work in the last 10 days will do vou damage. Its hard to do too little but you can very easily do too much!!
Fluids
For the last 10 days(before the event) or so, get plenty of fluids on board. Drink WATER often, several times a day - more than normal. By Fri/Sat week, you need literally to have to get up during the night to get rid of excess.
Excuse the detail: your aim (no pun intended) is light-straw coloured urine at all times (this is the acid test) [not uric acid <grin>]. If you drink a lot in one go, it will become clear but will return to "normal" after some time (12-24 hours) Proper hydration will keep it clear all the time. Binge drinking water/fluids may flush out the electrolytes from your system, making fatigue and cramp more likely. Drink little and often - allow your system to find its natural equilibrium.
Drink:
Alcohol - will dehydrate you - go easy for the last 4 or 5 days, particularly last 2 days (too little
time to flush system & rehydrate fully).
Soft drinks - too much will deplete your potassium levels.
Apparently even a 2% deficit in hydration levels will have a HUGE detrimental effect on performance. Carbo Depletion/loading;
Depletion - cutting out/down on carbohydrate for 3-4 days - Probably not a good idea - tried it once. Current wisdom is against it.
CarboLoading
Definitely a good idea. Will be less effective if you don't hydrate AND get plenty of vitamin C on board. For the last 4 days or so get PLENTY of carbohydrates in - substitute carbos for protein.
Protein
Burns dirty. Eat very little protein in last 24 to 36 hours, same goes for high fibre foods, otherwise you will probably need to stop for a (p)it stop in the first 10 miles or so.
