West Waterford Success At Cork Half Marathon

WEST WATERFORD SUCCESS AT CORK HALF MARATHON. 

A field of 447 athletes completed last Sundays St.Finbarrs AC organised Cork half marathon, this was exactly the same amount of finishers as 2006.Many of our athletes taking part in the race were using the run as an indicator of their form with most in heavy training over the past couple of months for the upcoming Autumn Marathon season. We are glad to report that most if not all were very pleased with their performances in conditions that were very warm on the undulating Blarney race circuit. The race was won by Wieslaw Sosnowski of Eagle AC in a time of 71.32 but he didn’t have it all his own way as long time leader of the race West Waterford’s Raivis Zakis was only caught and passed in the final couple of miles. No doubt Raivis’s very heavy training load for his upcoming Marathon run in Amsterdam over the last couple of weeks played its part here, never the less it was a good solid performance from Raivis and second was two places better than his finishing position of last year. His time was 72.06.Colin Merritt of Togher AC was third in 72.52.The Ladies race was won by Ann Marie Holland of Togher AC 86.26 she was followed home two places behind by Leevale’s Claire McCarthy 87.28 and the ever green Mary Sweeney St. Finbarrs was third in 89.10.Trevor Mason was the clubs next finisher in an excellent 27th place 79.54 proving that he is good shape for his upcoming Chicago Marathon. Trevor was over 3 minutes faster than his time for this race last year and 7 places better also. Having finished in 53 rd place in 2006. Michael Dunford was our next finisher in 38th place a huge improvement with a time of 84.42.The above three took second team prize with 62 points behind winners Clonmel 46 points with Eagle third on 63 points. West Waterford have many new kids on the block over the recent summer and many of these are improving hugely, two of these filled the next two places with Patrick Riordan 40th and Liam Budds 41st both being credited with exactly the same time of 84.56. These two are running in Amsterdam also and are in top shape for the task ahead.

Pat Dunford was our next finisher in 47th place again much improved from his finishing place last year of 60th place Pat’s time was 85.57, no need to ask if he is ready Chicago. Back from his great run recently in the New York Half Marathon Gerry Cantwell was our next finisher in 50th place with a time of 86.23

Eamon Phelan was hot on Gerry’s heals and he finished 52nd in 86.34. Eamon has been running well all summer and is in excellent form, his finishing place last year was 83rd and his time on that occasion was 89.29 so a much improved performance from Eamon. In 76th place was Tom O’Brien with a time of 89.55 always-consistent Tom will be pleased with this run. Another of the new kids on the block is Tomás Coleman and for this scribe one of the club’s revelation’s of the past summer his improvement is immense and he is well prepared for his upcoming Amsterdam Marathon. Last Sunday he finished 81st with a time of 91.02.Des Feeney was just outside the 7 minute’s per mile pace when clocking 91.57 in 86th place. Dermot Ryan finished 122nd place ten places better that his 133rd 2006 placing. His time was 96.27.Earl Navin relatively new to this kind of distance is improving with every outing he finished in 129th place with a time of 96.57, Paul Brunnock and training partner Liam Kavanagh ran well keeping under the 7.30 per mile pace when finishing 138th and 140th respectively Paul finished in a time of 97.47 and Liam clocked 97.58.This was a good place and time improvement for both athletes from last years race. Justin Coonan took a rest from the bike and took on the half with good success too his placing was 147th and his time was 98.24.In 151st place was Martin Mullarkey with a time of 98.33, Martin is also Amsterdam bound and ready for the task ahead, Norma Wall was our first Lady finisher and her time was 1.42.16 and a placing of 189th. Norma is now just getting back to full time training after a little break as she prepares for the upcoming cross country season. David Connors was well under the 8-minute mileing when he finished 196th in 1.42.36.

Our next finisher was our second Lady home Ann Dunford in 197th place with a time of 1.42.36 the same time as David. Ann was 3rd Lady over 40 on the day and she was over 5 minutes faster that her time of last year. Paddy Power was next in 220th place with a time of 1.44.44.Paddy is on his way like so many others from the club to Amsterdam in a couple of weeks time. Our third Lady finisher was Karen Ryan in 252nd place, Karen who is part of the Amsterdam party ran an excellent time of 1.48.15.Michael McCarthy was 272nd with a time of 1.50.17 and our recent National Half Marathon bronze medallist over 50 Ann Moroney was 400th with a time of 2.07.56 National Half Marathon silver medallist over 60 Terri Gough was our final athlete in 420th place with a time of 2.20.06.Terri finished second over 60 here also, the same position she finished in last years race. The race was also the Munster Half Marathon championship and as we go to press the full results are not available so we will publish them next week. However looking thought the race results West Waterford figured among the medal winners in many categories on the day.

WEST WATERFORD AC FINISHERS IN CORK HALF MARATHON.

1:12:06 Zakis, Raivis

1:19:54 Mason, Trevor

1:24:42 Dunford Michael

1:24:56 Riordan, Patrick
1:24:56 Budds, Liam
1:25:57 Dunford, Patrick
1:26:23 Cantwell, Gerry
1:26:34 Phelan, Eamonn
1:29:55 O’Brien, Tom
1:31:02 Coleman, Tomas
1:31:57 Feeney, Des
1:36:27 Ryan, Dermot
1:36:57 Navin, Earl
1:37:47 Brunnock, Paul
1:37:58 Kavanagh, Liam
1:38:24 Coonan, Justin
1:38:33 Mullarkey, Martin
1:42:16 Wall, Norma
1:42:36 Connors, David
1:42:36 Dunford, Ann
1:44:44 Power, Paddy
1:48:15 Ryan, Karen
1:50:17 McCarthy, Michael

2:07:56 Moroney, Ann
2:20:06 Gough, Terri

W.L.R.FM FUN RUN. DIANE BEHAN AMONG PRIZE WINNERS.
A field of 1.080 athletes and fun runners took part in last Sunday’s W.L.R.F.M./Munster Express Fun run with thousands of Euro collected for local charities by the participants. The overall results are unavailable as we got to press so we will have them in next week’s notes. The one thing that we do know was that Diane Behan had a good win in the Ladies event Diane had finished 2nd last year, so she will be delighted with this win, Its good to see Diane back in such good form again with the upcoming cross country season looming. The club had many other athletes taking part also and well done to all, our thanks to the crew from the club who were at the R.S.C. to give a hand on the day with the organising of the race. They performed superbly also. Full club results and times next week.

ELITE PAINTBALL ONE LAP CHALLENGE. A NEW BEGINNING FOR A HEALTHIER- FITTER YOU.
Our one mile challenge club in association with Waterford Sports Partnership got under way yesterday Tuesday September 11th and will continue each Tuesday evening at St Augustine’s college at 6.30 pm. for the rest of this month and for the month of October. Remember this is for you- yes you, improve your fitness and enjoy a healthier life style, come along and join the group, you can walk, jog, or run one lap of St Augustine’s college 1.2 mile’s. No one timing you, you do it at your own pace, were all in the same boat, Its time we got a little fitter, this is the time to make the start, don’t’ put it off any longer, come along to St. Augustines next Tuesday, who knows in a couple of months you might be running the famous Winter league, yes it is possible, the choice is yours come on take the first step. Bring a friend if you have one.

When – Tuesday evenings at 6.30pm.
Where – St. Augustine‘s College, Abbeyside.
What – Walk/Jog/Run one lap of the Friary – approx. 1.2 miles
Who – All welcome!

EUROSPAR AUTUMN LEAGUE GETS UNDER WAY TOMORROW THURSDAY.
The Enright’s Eurospar Autumn league kicks off on tomorrow evening Thursday September 14th in St Augustine’s College, (by kind permission). The league will be held for 5 Thursday evenings starting at 6.30 pm sharp each evening. As last year we will have league tables based on the summer series divisional system. A very warm welcome will be made to any new comers wishing to come along, but you have to be over 16 years of age to participate, all distances catered for, entry each night just 2 euro.

WEST WATERFORD ATHLETIC CLUB INVITED TO JOIN JIM FLEMING AND HIS TEAM IN OLYMPIC TORCH RUN.
Special olympic’s Ireland in association with the Garda Siochana and the Police Service of Northern Ireland will hold.” The law enforcement Torch Run” from Sunday 23rd to Wednesday 26th of September. The main aim of the Olympic Torch Run is to increase the profile and awareness of the Special Olympics throughout the country and in particular the Special Olympics World summer games which are being held in Shanghai, China from 2nd to 11th October 2007.This years games will see approximately 130 Irish athletes participant in various events at the games. Nobody will ever forget the last Special Olympics World Summer Games held in Ireland in 2003.Just one lucky local athlete is on the Irish team this year namely Jean Fenton, Mallory, Cappoquin. This is not just a great honour for Jean but also for her family, Local Community, and the Carriglea Cairde Services. Jean is one of four Waterford athletes on the Irish Female Basketball team, Added to the good news for Jean is the news that well known local West Waterford Athlete Jim Fleming is also China bound as Jim is one of the team coaches for the Olympic team, A great honour for Jim one of our club’s most popular members. Jim and the Olympic torch run organisers have invited West Waterford AC to be part of this very special occasion when all at the club are asked to assemble at Abbeyside G.A.A.club grounds no latter than 6.45 pm on Sunday September 23rd to jog the one mile to Grattan Square with the Law Enforcement carrying torch team. Former Olympian and West Waterford club member Kieran Coleman will also be taking part in this special day for all. 

SYMPATHY.
West Waterford Athletic Club extend sincere Sympathy to the family and friends of the late Pat Coleman, Ballylynch, Faha whose untimely passing occurred recently, may he rest in peace.

COUNTY BOARD CONVENTION.
The Annual County Board Convention will be held on Monday evening September 17th in St.Auguistines College Duckspool. Abbeyside starting at 8 pm. All clubs are requested to attend.

SPECIAL NOTICE FOR AMSTERDAM MARATHON PARTICIPANTS.
All those travelling with the club to the Amsterdam Marathon on October 21st are asked to note that a bus will leave the Park Hotel on Friday 19th at 1.30 pm sharp for Cork Airport and it will also do the return trip from Cork to Dungarvan coming home. The price for the return trip is 15 Euro and as a limited number of seats are available it’s a case of first come first served, with your 15 Euro of course. Monies can be paid to Vincent Tutty or Jacinta Sheil.

IRISH LARGELY MAKE IT BIG IN JAPAN
From West Waterford’s AC’s special correspondent Will Downing in Osaka

Jamie Costin couldn’t be blamed for being unhappy with how his World Athletics Championships in Osaka ended – despite it being a huge achievement for him to be there in the first place.It was the West Waterford athlete’s first major Championships since the Worlds in Paris in 2003, having suffered a potentially career-ending injury while building up to the Athens Olympics a year later. His disappointment in not finishing the men’s 50k walk was explained in his post-race interview with INN: “The job wasn’t done today. I have to train harder and get stronger, and hopefully be able to compete in these conditions. “I didn’t work as hard as I did to not finish the race. I’m back on the world stage but I didn’t come back to be on the starting line and feeling good about myself. I came back to compete. I didn’t compete today. “I felt I was competing to 35 kilometres but you’ve got to finish the race to be competing, and I didn’t finish the race. “I’ve come back a long way, but I didn’t come back to where I want to be, or need to be. “It’s up to me to go away and come back a lot stronger for next year.” Jamie had started solidly, and was hovering around 35th place, when he started picking off tiring opponents in the closing twenty kilometres.

He had reached 24th, and was within touching distance of a top-twenty finish when his legs started to cramp up in the 30 degrees Celsius heat. With around seven kilometres to go, and having to stop and start too many times, his race was over. For someone wanting to compete, it was disappointing – but could have been worse. Jane Saville being disqualified at her home town Sydney Olympics when entering the stadium was painful enough, but poor Yuki Yamazaki collapsed across the line in fourth in front of his native Japanese crowd, before it was discovered he was waved into the stadium a lap too early. The other Irishman in the field, Colm Griffin, was in 14th place and well in contention when he was disqualified 15k into the race. Australian Nathan Deakes burst into tears on the line as soon as he realised the gold medal was his. Elsewhere, it turned out to be a positive week for what had been a relatively small, but strong, Irish squad of 15, and though they went to the Far East with no realistic expectations of medals, it was still a non-stop week of good news. Robert Heffernan’s coaching from walking legend Robert Korzeniowski has been paying dividends of late, and picking up sixth place in the men’s 20k walk was – along with Eileen O’Keeffe’s sixth place in the women’s hammer – the most spectacular Irish result of the week. O’Keeffe’s story is perhaps even more remarkable, having originally coached herself from a video bought in a pound shop. Frustrated at not getting many opportunities to use the hammer-throwing facilities at the Waterford RSC, she built her own throwing cage at home, and with training mastermind Jim Kilty now in her camp, the sky looks to be literally the limit for the Kilkenny athlete, who previously this year had won the hammer competition in the European Cup, and claimed silver at the World University Games. The first Irish athlete to qualify for a World Athletics field final, O’Keeffe’s first throw in the final of 70.93m had her placed fourth after the opening round, but couldn’t improve. She finished two places further down as popular German Betty Heidler took the gold. Another athlete from Noreside, Joanne Cuddihy, also continues to impress. A recent Grand Prix winner in Gothenburg, she set a new national record of 50.73 seconds in narrowly missing out on a spot in the 400m final. Wicklow duo Roisin McGettigan and Fionnuala Britton both reached the final of the women’s 3000m steeplechase, and should be content with their standings of tenth and twelfth in the world respectively. Olive Loughnane’s the 17th best walker in the world after her worthy showing in the women’s 20k walk – not bad considering she missed most of last year through the birth of her child, and part of this year due to a mystery iron deficiency. Much was expected of Derval O’Rourke following her storming 2006, which featured world indoor gold and European outdoor silver. The Cork star qualified for the women’s 100m hurdles semi-finals as a fastest loser, but came last in her semi-final – matching her ranking going into the race. 2007 has not been Derval’s year, but like the rest of Irish athletics has another Far-Eastern target set for next year, the Olympics in Beijing. Paul Hession in the 200m and David Gillick in the 400m got through two rounds before bowing out in the semi-finals after an encouraging week. David Campbell had been suffering from a major upset stomach heading into his 800m heat, so a seventh-place finish may not have been much of a surprise, though his second-fastest time in history certainly was. Alistair Cragg’s recent major Championship nightmare continued in the 5000m, where he finished 13th in his semi-final. Progress has been limited since his European indoor gold in Madrid two years ago, and his fourth place at the World Indoors in Moscow twelve months later. Mary Cullen suffered a similar fate in the women’s version, coming 11th in her semi, while Michelle Carey bowed out in the first round of the women’s 400m hurdles. Overall though, Ireland had eight athletes in the top 16 in the world in their particular field (though Olive Loughnane thought it was stretching it to include her, making it nine athletes in the top 17) which wasn’t even being achieved in the Sonia O’Sullivan or Eamonn Coughlan days. And it should only get better. According to Yuri Sedykh, who famously set the men’s hammer world record in Cork in 1985 before setting the current mark a year later, Eileen O’Keeffe could gain another few metres on her throw if she slightly modified her technique. Robert Heffernan was only six seconds away from fourth place in the walk, while Fionnuala Britton isn’t 23 until later this month, the same age as Joanne Cuddihy. Perhaps it’s best though to keep expectations low – finals, and not medals, were to be the definition of Irish success going into these Games anyway. And what about Britain’s modest pre-Championships target of two medals? They walked away with five – gold and silver for Christine Thorough and Nicola Sanders respectively in the 400, heptathlon bronze for Kelly Botheration and two relay bronzes have given our neighbours reason to be cheerful and fresh hope ahead of the next two Olympics. Elsewhere, the United States dominated with 14 gold medals – the same number won by Europe as a whole. Tyson Gay took the mantle of fastest man in the world by winning 100 200 and relay golds – though Asafa Powell’s unexpected smashing of his own world record in Italy has kick-started an intriguing build-up to next year’s Olympics. Jeremy Warriner led home a powerful 1-2-3 for the United States in the 400, former Kenyan Bernard Lagat did a stunning 1500-5000 double, Allyson Felix took the women’s 200, and all four relay golds also went Stateside. Some good contests elsewhere saw Roman Sebrle and Carolina Kluft take the multi-event golds, Tatyana Lebedeva the women’s long jump, and there were unusual winners in the men’s jumps, with Irving Saladino’s long jump success scoring Panama their first ever World Athletics gold. Superstar of the week was surely Blanka Vlasic, the glamorous Croatian high jumper, who danced after clearing 2.05m in the women’s high jump though the medals were still to be decided. That jump was enough for gold, and considering the fact she is the only athlete to clear 2.07 since the world record of 2.09 was set twenty years ago, her next target is the world record. And during her post-victory celebrations and interviews, never have I seen so many reporters take out their own cameras and take photos of someone…. Now, that’s popular! Tellingly, when the German and Norwegian teams flew back to Frankfurt on the Monday (I was on their flight) with two golds and eight medals in total between them, they were in economy, Vlasic was in First Class. Also first class were the hosts, and Japan finally got what they deserved on the final morning, when Reiko Tosa scooped bronze in the women’s marathon. Such was the host nation’s joy that the Sunday newspapers were reprinted, with Tosa making the front page. A lot of effort went into making sure the stifling 30-degrees heat wouldn’t impact too much on athletes or spectators, but probably the biggest – and only – disappointment of the week were the crowds, or lack of them. Most nights, the Nagai Stadium was only half-full, reaching its capacity only at weekends. The long Japanese working day, and the baseball season, both seeming to make a negative impact. Otherwise, it was a terrific week’s action in Osaka, and the few Irish people who went to Japan didn’t return without the chance to watch the All-Ireland Hurling Final either, as Irish team doctor Bill Cuddihy managed to arrange a live feed of the Kilkenny-Limerick clash at an Irish pub. With Beijing hosting next year’s Olympics, and Daegu in South Korea staging the Worlds in 2011, oriental heat is something we’re all going to have to get used to. The prospect of further Irish success should make those occasions ever hotter.

BE SAFE BE SEEN.
Its that time of the year again as the Autumn evenings draw in and darkness falls earlier with each passing week, we must remind all those out running on the road to wear a reflective bib.  Also most important is to wear bright coloured clothing. Remember you can see that car but can the driver of that car see you?? It’s a simple motto, be safe be seen.

BRAND NEW CLUB WEB SITE UP AND RUNNING.
After many months of work behind the scenes our new look club web site is finally up and running full steam. The site is updated each and every Monday morning with all the news over the past week and all the news for the coming week. Our photo section is also now up and looks really exciting. We thank Déise Design for all their work and help with this site without them it would have been possible at all. Martin and Willie thanks from all at West Waterford AC and from the club’s point of view thanks must go to Andrea Gaffney for all her willingness and work with the site, now its up to all of us to avail of the facility – so log on to www.westwaterfordathletics.org we would love to hear from you and your comments on the site good or bad. Send us E-mail.

GER WYLEY/NIKE SUMMER SERIES. 10 ATHLETES COMPLETE 10 RACES.
A total of 13 Athletes completed the entire summer series race programme and they are to be congratulated for doing so. This figure was up 3 from last year as 10 runners completed all races in the 2006 series. They were Josie Uí Chuirrin, Judy Hanrahan, Catriona O’Brien, Sandis Bralitis, Liam Budds, Liam Kavanagh, Jim Duhig, P.J.Curran, Pat Morrissey, Michael Deegan, Ray Murray, all West Waterford AC, Maurice Boland Clonmel AC and Seán Flynn Waterford Road Runners. Judy Hanrahan and Michael Deegan were the only two in the group of 10 who also completed all 10 races in 2006. 162 entered the series which was 37 up on the number for 2006 when 125 entered, A total of 100 runners completed the required 6 races to receive a sports voucher to the value of 25 Euro from the sponsors, This was up one on 2006 when 99 received the sports voucher.68 West Waterford runners completed the series 1 down on the 2006 number of club runners.

Men:
115 entered
74 finished (completed 6 or more races) – 44 O/40 & 30 U/40.
47 West Waterford AC male athletes completed the series
2 Carrick On Suir
4 Clonmel AC
1 East Cork AC
1 Ferrybank AC
2 St Josephs AC
2 St Senans AC
7 Waterford AC

1 Waterford Road Runners
1 Youghal AC
6 Unattached

Women:
47 entered
36 finished (completed 6 or more races)
21 West Waterford AC female athletes completed the series
1 Kilmore AC
7 Waterford AC
1 Waterford Road Runners
6 Unattached

VICTORY MEAL AND MEDAL PRESENTATION.
The clubs winning Men’s National Track and Field league team will be rightly honoured at a function in Lawlors Hotel on this Friday evening September 14th. The team will also be presented with their gold medals on the night. It is hoped that as many members as possible will attend and celebrate with the team on their magnificent achievement, Tickets are available from committee members and are priced at 20 Euro which includes a meal and entertainment on the night.

CROSS COUNTRY SEASON READY TO KICK OFF.
With the summer like temperatures about presently it hardly would endear anyone to even think about cross country running, well we are well into September now and thankfully the weather has been terrific for training, but cross country time is just around the corner. On October 14th in St Augustine’s College at 2.30 PM we have our clubs premier event of the cross country season the Annual Garveys SuperValue 5 mile race which will attract some of the area’s finest cross country runners. However before that we will have the first outing of the season with our annual trip to Kilmacow for round one of the Ryan brothers (Tony and Michael) shield. Round two will be held in conjunction with the Garvey’s SuperValue race, Cross Country co-ordinator Tony Ryan will be expecting a big turn out for the St.Senan’s organised event on Sunday September 30th.This year again any runner from St.Senan’s or West Waterford who runs both legs of the shield will be entered into a raffle for a pair of running spikes kindly donated by our sponsors the Ryan brothers.

ALLROUNDER SPORT WINTER LEAGUE AND DUNGARVAN 10-MILE OPEN MEETING ALL ARE WELCOME.
Its that time of year and our thoughts turn to the All Rounder Sports Winter league which gets under way in late October, road racing co-ordinator Gerry Cantwell is calling a meeting on Thursday 20th September in Minnie’s Bar, Abbeyside at 8.30 PM for anyone who might like to get involved with the organising of this year’s league, this event is now one of the largest events on the Athletics calendar and many hands are needed in many different areas with the organising of the event. On the night we will also discuss the clubs upcoming Dungarvan 10 which next February is going to be a very special event for the club. Shortly a brand new sponsor will be announced which the club is very excited about. Don’t leave it to others give a little back, come along To Minnie’s every little help’s. Many hands and all that. 

RUNNING QUOTE.
I always loved running… it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. John Flynn.

OUR MARATHON TRAINING SECTION. IMPORTANT TRAINING TIPS.
Training for a marathon is not something to take lightly. Even the most well conditioned athletes can sustain injuries while training for a marathon. As with all exercise programs, it is recommended that you are in good physical condition and have been cleared by your physician to participate in a vigorous exercise program. We hope that this section on training can provide you with the information you need to complete your 26.2-mile journey. While it is possible to complete a marathon after having just started running, the marathon distance is very challenging and is recommended that you establish a base of running miles before attempting the marathon distance. The chances of injury are very high for those who are rising off of the couch to running a marathon a few months later. If you are following the programme set out by the club make sure to take the rest days and don’t try cramming in a run that you might have missed you need to give your body a chance to recover and to adapt to the added stresses that you are placing on your system. As your long runs get longer it becomes more important that you are taking care of yourself.

Ways

1. Gradually increase your weekly mileage and the distance of your long run, which you are doing if on the club schedule.
2. Listen to your body. If you have a nagging pain that does not go away, take some time off and consult a Sports Physio they are trained to handle many issues related specifically to running.
3. Get the additional sleep and nutrients your body needs.
4. Take the rest days off each week to let your body recover from the rigors of running.
5. A stretching program focusing on hamstrings, quadriceps calves, lower back, and iliotibial band will aid in recovery and reduce the chance of injury. Try to stretch at least twice per day, preferably before and after you run.

NUTRITION
One of the biggest mistakes that runners make regarding nutrition is not eating enough for breakfast before training and races. As with most of the advice you will hear, try it in your training before you try it on race day. Your training is your practice for the race and you do not want to try eating breakfast the morning of the marathon if you normally don’t eat breakfast. If you normally do not eat breakfast before training or racing try to start with a very small meal such as a half glass (4 oz) of orange juice or sports drink an hour or more before you run. If you can tolerate the juice or sports drink, add an 8 oz glass of juice and a piece of toast and maybe a banana. You can even substitute a Power Bar or other sports bar for the toast. The focus of this small meal is that you get the majority of your calories from carbohydrates and limit the fat and protein, which are harder to digest. During your training runs and the actual race it is important to remember that your body has a limited supply of glycogen, which is stored in your liver and muscles. You primary source of energy for these long runs is fat which even the leanest athletes have almost unlimited supplies of. The key to nutrition on the long runs is giving your body periodic carbohydrates in the form of sports gel or sports drink just plain water isn’t enough here. What you are going to eat, the timing of when you take gels and what you are going to wear should be determined in your training runs and not during the race. You want to make sure that your body can tolerate the gels you are using as well as the frequency. I recommend that you start with 1 sports gel per hour and if your stomach can tolerate it, go to 1 every 45 minutes. Even if it’s in the last few miles of you’re run it’s okay to take an extra gel because you will need the additional calories and nutrients after the run.

HYDRATION
Staying hydrated each and every day during your training is one of the best things you can do to help your running and improve your health. You would be surprised at the number of runners that show up at the start line already suffering from mild dehydration. The tips below should help you stay hydrated even beyond the finish line. When the alarm clock goes off in the morning before training runs or races, the first thing to do is drink a full 22 oz bottle of water or sports drink. After the initial 22 oz bottle try to continue to sip on your water bottle up until the few minutes before you start running. As you run, try alternating between water and sports drink. This will help you maintain your electrolyte levels and should not make your stomach feel to heavy or sloshy. If you can slow down at each aid station and consume a cup of water and sports drink you can stay fairly well hydrated throughout the race. If you are using sports gels you will want to consume the gel about a quarter mile before the aid station so that you can use water to wash it down. Walking through the aid stations is a great way to make sure you get enough fluid and to give your legs a break from running. I highly advise this strategy for novice runners. After you finish the race you should start drinking water as soon as possible. Find the bottled water that is for finishers and drink a full bottle within the first few minutes of finishing. Continue to drink water and sports drink at a rate of about 22 oz per hour. Remember that caffeine is a diuretic and will hinder you from rehydrating.