March 2010

Runners Get Marathon Advice from Experts

at Bord Gáis Energy Cork City Marathon Seminar

Last Wednesday night, in the River Lee Hotel (formerly Jury’s Hotel), a packed room of mostly marathon first-timers heard expert advice on how to achieve the extraordinary feat of completing a marathon.

Three of Ireland’s top sports preparation experts – sports psychologist Canice Kennedy, Health & Wellness Manager of LeisureWorld Mark McManus and Shane Simcox, and chartered physiotherapist Declan O’Sullivan – told the runners that preparing for the June 7 marathon is all about conditioning the mind and body.

Seminar organiser Ger Cunningham of title sponsors Bord Gáis Energy said: “This is our second year with the marathon and we felt it would be of huge benefit to runners to hear from the experts how to prepare properly. Having seen the exhilaration and exhaustion at the finish line last year we wanted to contribute in some way to ensure people are as ready as they can be for such a mammoth challenge.”

Chartered Physio to the Cork hurlers Declan O’Sullivan agreed: “The decision to run a marathon is such a huge commitment so it is imperative that runners prepare optimally. Seminars such as this facilitate athletes to acquire the knowledge and skills to achieve their goal.”

But running a marathon is as much about having a healthy mind as body, and sports Psychologist Canice Kennedy had some invaluable expert help on how to prepare and get through those 26-plus miles. "Running a marathon is as much a test of mental strength as it is of physical endurance.  It is essential that the mind is prepared for the race and anticipation & preparation are very important in this process.  Having a mental strategy prepared is vital to coping with the self doubt and mental exhaustion that runners will suffer over the last few miles” he said. Canice Kennedy could probably convince even the most determined couch potato to complete a marathon! While stressing the value of positive thinking, Canice also had very practical advice: Know your route, visualise yourself at different points on the course, visualise yourself crossing the finish line. If you get into trouble, set yourself short-term goals - the next water station, the next corner, whatever it takes to coax yourself on towards the finish line. Control your thoughts, your pace and your intake of fluids, and most of all “expect to do well”!

The personal experiences of Mark McManus and Shane Simcox, from LeisureWorld Cork, gave added authenticity to their presentation on preparing physically for a marathon. There was particular emphasis on routine - establishing a varied but well-structured training programme, establishing dietary habits that suit you, sticking to your training pace during the race, drinking adequate fluids that you’ve trained with, even down to preparing your kit-bag (including sunscreen and especially Vaseline) the day before the race. “Two of the key ingredients of a successful marathon are fluid intake and diet, both coming up to the event and during the race,” said Mark McManus a sports scientist who has previously worked with Munster Rugby, Cork City FC, Cork Senior Hurlers & athletes Olive Loughnane & Robert Heffernan.

Chartered physiotherapist, Declan O’Sullivan began his talk by humourously accusing Mark and Shane of stealing his topic, but in truth the talks complemented each other perfectly. Declan’s technical explanations of the most common training injuries were of particular interest to those who had already experienced injuries - at least half those attending. His advice on how to avoid injury was readily absorbed by all. Stripping back the technical explanations, Declan’s sensible advice was to find the correct shoes for your feet, train on soft surfaces when possible, listen to your body and seek out expect advice when you really are injured.

This masterclass of advice was open only to those who had already entered the Bord Gáis Energy Cork City Marathon. It will, however, be available shortly as a video podcast that will provide many others with vital tips and hints for achieving their marathon goals. (We’ll get a link up to the podcast as soon as it’s available.) While the seminar concentrated on running a full marathon, the podcast will also be invaluable to those who want to walk a marathon or who are taking part in the team relay.

An added bonus on the night was the announcement that Maher’s Sports Shops are offering a minimum 10% discount on running gear for all those who present their ‘confirmation of entry’ for the Cork marathon. Just remember to keep that form safely…you’ll need it for registration in June.

Ireland’s top sports stars form a 5-a-side for the Bord Gáis Energy Cork City Marathon

Stars line out to launch the Team Relay event & help raise €3m for charity

GAA All-Stars teamed up with former Irish rugby hooker Frankie Sheahan to launch the Team Relay Event of the Bord Gáis Energy Cork City Marathon, which takes place on bank holiday Monday, June 7^th, 2010. The event hopes to attract a record 10,000 participants this year and raise €3 million for over 150 different charities, a figure that will be mostly driven by relay teams registering to run for charity.

For once, Cork GAA all-stars Graham Canty (Cork Football), Joe Deane (Cork Hurling), Orla Cotter (Cork Camogie) and Angela Walsh (Cork Ladies Football) will line out on the same team when they run together to compete in the Team Relay of the marathon in June.

Designated team spokesman, Cork hurler and cancer survivor Joe Deane said that their shared ambition to raise as much money as possible for their chosen charity, the Irish Cancer Society, was the spur that drove them to join forces. “Each year the Team Relay event generates much needed funds for well deserving charities and this year we want to do our bit for the Irish Cancer Society. I’m confident that a corner-forward will seriously out-pace a full back, but we’ll see how we fare on the day!” Deane joked at the launch photocall. 

The team relay event is the jewel in the Bord Gáis Energy Cork City Marathon crown and has become hugely popular – over 1,200 teams took part last year. With stages between 4.6 and 5.8 miles long, the relay event is open to teams made up of between 2 and 5 people. It offers runners, casual joggers and walkers of all abilities an opportunity to run the exact same course of the marathon without having to complete the full 26.2 miles.

Speaking at the launch, Jim O’Donovan, Race Director said “The Team Relay event draws a fantastic mix of people - we have people in their 60s and 70s running the course, along with teams made up of work colleagues and friends who run to get fit and raise money for charity. This year we’ve even got people flying in from far-flung places like California and Australia to take part, so the 7^th of June looks set to be a smashing day out for participants and supporters lining the streets. We can’t wait and would urge people to spread the word for the Team Relay among their friends and work places - the more money we can raise for charity all the better.”

Relay distances

Team members take one leg each (in teams of five), or take two or more consecutive legs in whatever combination suits them. The relay legs vary in distance as follows:

• Start (Patrick’s Street) to near Silversprings Hotel: 5.2 miles (8.3km)
• Silversprings to Ringmahon Road: 5.5 miles (8.9km)
• Ringmahon to Victoria Road: 5.8 miles (9.3km)
• Victoria Road to Model Farm Road: 5.2 miles (8.4km)
• Model Farm Road to finishing line (Patrick’s Street): 4.6 miles (7.5km)

Those interested in running the Team Relay event can download and post their entry form or enter online here.

Bord Gáis Energy Cork City Marathon takes a new turn for 2010

Record year expected as entry numbers already up 50% compared to last year

We've changed the course for 2010, taking out the punishing hills along the 26.2 mile route to make it flatter and more enjoyable for all those taking part.

On the back of feedback from runners and relay teams, the main change to the 2010 route is the exclusion of the energy-sapping uphill on Model Farm Road from Inchigaggin Bridge out to Nangles Nursery and the tough downhill after that on Church Hill. To compensate for the loss of about three miles in the western section, the new route takes in the popular walkway amenity along the Lough Mahon waterfront and the Rochestown/Blackrock section of the old Passage railway line.

Two miles out from the finish line, the new route also sees a shift from the Western Road at the Sacred Heart Church to the Mardyke Walk, a stretch of road with a more favourable camber for runners. Full etails of the new course are available here.

A flying start to entries

Running a marathon must have been top of the new year resolutions list for many people this year if entry numbers this year are to go by  - the number of people registering to take part in the Bord Gais Energy Cork City Marathon this year is double the number of submissions received in the same period (January - February) last year. Meanwhile, registrations for the marathon relay race have trebled compared to last year’s figures which puts the event on track to reach a record 10,000 people to take part on June 7th.

Commenting on the course and surge in numbers, Jim O’Donovan, Race Director of the Bord Gáis Energy Cork City Marathon said “these significant changes have produced a flatter, more even course, which lends itself to the exciting prospect of a faster finish this year and maybe even a record time. Thanks to all the runners who’ve given us some great feedback based on their experience over the last few years - this is a marathon for everyone and whether you’re running, jogging or walking it, this year is gearing up to be the best and biggest year ever! Seeing the numbers surge since Christmas was a fantastic result and this will help us achieve our target of raising €3m of vital funds for charity.”

Relay course:

The 2009 relay changeover points have not been changed. The modifications to the course, however, mean that the distances between the relay points have changed.

The shortest leg is now the fifth and final stage, at about 4.5 miles long. It’s about a mile longer than the 2009 short leg, but to make up for that you get honour of the wonderful finish on St Patrick’s Street! The longest stage for 2010 is the third stage, from Ringmahon Road to Victoria Road, measuring about 5.8 miles on a very flat surface.

News 2010

If you've already entered this year's race, Bord Gáis Energy invites you to a free Participants Preparation Seminar in the River Lee Hotel (formerly Jury's) on the Western Road, from 7-9pm on Wednesday 31st March.

Presentation 1
Mental Preparation for Running Marathons
Canice Kennedy, Sports Psychologist

Presentation 2
Planning your Fluid Intake for a Marathons
Mark McManus, Strength and Conditioning Coach

Presentation 3
Injury Prevention & Rehabilitation
Declan O'Sullivan, Chartered Physiotherapist

Followed by Question and Answer Session

Places are limited so only the first 100 people to e-mail corkcitymarathon@bordgais.ie are guaranteed a ticket.