Last-minute tips for the Venice Marathon
(article written in September 2001)
Foreword
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Here are some suggestions for the days leading up to the Venice marathon. These are in addition to your running and can be called "invisible training" tips, which will help put you in the best shape for the memorable day.
Three days before the race, you should start eating more carbohydrates. These are to be found in pasta, bread, potatoes, cereals, low-fat desserts (i.e. with no cream or custard), ice cream, crackers, biscuits, bananas etc.. Don't go over the top, though! You should also reduce your training regime in the last week by around 20% - both distance and intensity - to ensure you're fresh and in prime condition. At this stage, training can actually tire your system so, if in doubt, run less.
Two days before the marathon you should start paying particular attention to your diet: keep eating mainly carbohydrates. Don't do anything too physically or mentally tiring (like working late, training or any energetic household chores like gardening or DIY).
The day before the marathon is devoted to rest, but you won't be bored as there will be a lot to get ready for the day. Take note of these points.
Training: a little bit of running is fine, but for no longer than 30 minutes. If you are going to run, go out only in the morning to leave about 24 hours of total rest before the race. If you're interested, a 'Welcome Run' is organised in the mainland city of Mestre, with stands and attractions in the main square (Piazza Ferretto).
Diet: At both lunch and dinner (see you at the pasta party!) you need to stock up your energy reserves by taking in those last-minute carbs. At this late stage, keep your protein intake (meat, eggs, cheese) down to a bare minimum.
Other activities: being in Venice, you may want to do some sight-seeing, but avoid spending a lot of time on your feet, especially in the Saturday afternoon. If you're out and about, remember to take the weight off your legs often!
Get your race pack and bib number as early as possible. Gather all the relevant information and work out the necessary travel arrangements. Pay particular notice to the race's start and arrival details.
Be organised: before going to bed, prepare your bag for the race. Pin your race bib number onto your running shirt and check you have all your running essentials i.e. shorts, underwear, shoes and socks. None of these items must be new: they must all be 'tried and tested'. If possible, take something to wear (disposable or old enough to discard without worrying about) while you're waiting at the starting area in case of rain or cold weather (beware: late October is the start of the rainy season in Venice). Keep an eye on the weather forecast. Try to memorise the times and the meeting places for the race; if unsure, take a map with you. Plan to arrive at Stra an hour before the start to avoid any set-backs (northern Italy has a dense traffic and a lot of parking problems).
Don't forget to set your alarm clock! Be on the safe side, ask the hotel staff or a friend to give you a wake-up call.
Race Day:
- Get up in plenty of time for your breakfast, which must be a continental one rich in carbohydrates (toast or bread with marmalade, honey or jam). Have tea or coffee but avoid milk and yoghurt. Don't try anything you've never run on before! You might also want to take a few grams (6-8) of branched-chain amino acids (BCAA). If the forecast is warm and humid, take some glycerol three hours before the race to help ward off dehydration. Keep digestion times in mind, remembering that your pre-race nerves might slightly lengthen the time for your breakfast to go down.
- Don't leave your hotel without checking you have your running shirt in your bag. Leave the hotel wearing your racing attire underneath whatever else you'll have on top before the start.
- Make your way to the start arena in good time: there will be crowds to contend with. Try to find a place near your start enclosure and wait quietly for the warm up. Don't wander around aimlessly but keep yourself occupied with some easy stretching exercises. Remember that pre-race nerves will may make you "run" to the loo, so locate the available toilets (and keep paper with you in case).
- Before giving your bag to a race official, to avoid painful rubbing of arms and legs, spread some vaseline under your armpits and between your upper thighs. For men, plasters on nipples avoid painful rubbing against the shirt. If it's raining, apply water-repellent cream to your legs. An hour before the start, drinking a coffee sweetened with fructose will help kick-start a metabolic process that breaks down fatty acids. Half an hour before blast-off, you can take some maltodextrine; drink a glass of still water and, if you feel you haven't fully digested everything, take a digestion tablet or two. If it's chilly and if your expected running duration is longer than 3 and a half hours, consider wearing something warmish. Tie a lightweight windcheater around your waist. It will come in handy later on when you're sweaty and very tired.
- Try to do a brief warm-up before entering the starting box. It's really not necessary to run a lot (a 10 minute jog is enough) as you will have to wait around for about 10 mins before the starting gun, so the warm-up's effect will start being lost anyway. But don't worry about that: and don't rush off too fast at the start! Just go with the flow and increase your pace gradually over the first two kilometres. Don't wear non-breathable clothing in the starting enclosure, as the closeness of all the runners boxed in together will make you sweat too much.
Try to keep calm and use the last few moments to think over your pacing plans.
Remember that every marathon must be approached with greatest prudence. The unexpected can ruin even the best athletes' goals. But if you pay careful attention to your pace, you can avoid the dreaded 'wall'. You can also still be in good enough shape to tackle those bridges that loom in the last 2 km of the Venice Marathon. Good luck and enjoy yourself!
Italian to English translations by Ivor Coward
