Inner Visual

Saturday @9:00 a.m 24 June 2017


For 2016, Waterford Viking Marathon has teamed up with the Department of Health, Sport & Exercise Science in the Waterford Institute of Technology to provide expert training information in the run up to the event. This week, performance physiologist Bruce Wardrop examines some recent research which will help you plan your race day nutrition strategy.

Have you considered what you are going to eat to get you through 2016 Waterford Viking Marathon? With only weeks left until the start of the race, now is the time to start planning & practicing your fuel strategy for the race itself. Depending on your weight, completing the 42km course will require anywhere from 2500 to >3500kcal. To meet this demand, your body will burn a mix of carbohydrate and fat. At rest, this mix is typically 30-40% carbohydrate and 60-70% fat. During low intensity exercise this shifts to roughly 50% carbohydrate and fat, with marathon runners burning about 60-80% carbohydrate and 20-40% fat. Well-conditioned athletes are better able to utilise fat and are less reliant on carbohydrate.

For 2016, Waterford Viking Marathon has teamed up with the Department of Health, Sport & Exercise Science in the Waterford Institute of Technology to provide expert training information in the run up to the event. This week, Ciara Losty (Performance Psychologist) looks at goal setting and gives us 3 simple steps for setting your running goals:

Step 1 - Identify Your Goals

One way to identify your goals is to ask yourself a series of questions about your skills and attitudes towards running. Consider each of the following questions:

  • Why do I run?
  • What do I like most about being a runner?
  • What are my strengths and weaknesses as a runner?
  • Am I in good physical condition?
  • Do I prepare myself mentally for each race?
  • What aspects of training are most enjoyable to me?
  • Do I stay calm in pressure situations or when it gets physical tough?

What would I like to accomplish in my running?

Write your answers down, don’t question what your write and just let your answers flow. You may discover that answering these questions is not a simple or straightforward process. However, taking time to think about the answers should help clarify what you want to accomplish through your running journey, as well as help you target specific areas for improvement. Choose what is most meaningful to you and allow this to define your goals.

With Roy Orbison ringing in my head, yes indeed the Waterford Viking Marathon 2015 is OVER!! And so this is my final sign-off on what has been a wonderful six months of blogging and training.

Did you run? Were you one of the 2,300 who did either the quarter, half or full. If you were - WELL DONE. If you one of the volunteer stewards, musicians, pacers or supporters who came out - THANK-YOU. And a huge thank-you to everyone behind the scenes at the WVM Committee, at WLRfm and especially to the main organiser Roisin Ferris who has worked so hard on this since its inception. Your hard work really paid off guys, I hope you are all very proud.

There was a great buzz on Saturday morning down on The Mall, but little sheepish head here didn't want to be a part of it. Let's just say I wasn't feeling the best. I woke up at 6am, as planned, to fuel up on a breakfast of porridge, toast and coffee (not all at once obviously) and continue my fluid intake. It felt like the nerves had well and truly kicked in and I felt my stomach churn with excitement and a nervousness not felt since Santa's visits Christmas Eve back in the eighties.

To cut a long story short and not drone on too much about why I didn't make my target time, I just felt really on edge and quite sick - that horrible queasy dry-retching in a port-a-loo that doesn't instil confidence five minutes before a race.

Waterford Viking Marathon has teamed up with the Department of Health, Sport & Exercise Science in the Waterford Institute of Technology to provide expert training information in the run up to this year’s event. This week we’ll have a look at 3 types of fundamental training sessions and the reason why they are crucial for success.

1. The Long Run

The Long Run is the staple part of any endurance race training plan. Whether you are signed up for the quarter, half or full marathon you will need to gradually build up your capacity to run greater distances - this is achieved through the long run. A few reasons the long run is so important to your success are:

  • It will help develop your aerobic threshold. This is the training intensity you can sustain for a prolonged period of time without excessive fatigue – think of it as your marathon race pace.
  • It will improve your body’s ability to use fat as an energy source. During your long runs, you will gradually deplete your carbohydrate (glycogen) stores and rely more on fat for fuel. Your body will adapt by becoming more efficient at burning fat to fuel your running, which should improve endurance performance.
  • Depleting your glycogen stores causes your body to increase its ability to store glycogen in the future. This adaptation is crucial for many aspects of endurance performance. A good example is if you to finish fast; you’ll need the glycogen reserve to fuel this effort.

3 weeks and 3 days and 10 hours. That's what the Waterford Viking Marathon website is telling me as I'm plonked on the sofa typing the latest instalment of this blog. Gulp. Jitters. Excitement. How are you feeling?

The self-doubt has all but fizzled away (though I expect it to make a re-appearance sometime soon) and I'm left with a calm confidence and quiet excitement that maybe this will be a good marathon after all, and maybe I'll get the time I'm going for and you know, maybe I'll enjoy it into the bargain.

My new found running Zen is down to a number of factors this week. Firstly, a man named Davy Wade who is a Sports Psychologist and will also be Chief Steward on June 27th. I had the pleasure of Mc-ing the wonderfully timed WVM seminar which hosted by Whitfield Clinic on Thursday last. Thanks to all those who came along, it was great to chat to many first-time marathon runners and great to see so many ladies involved this year too. Girls run the world and all that! Nutritionist Charlotte Cummins had some brilliant tips especially around carb loading (you can expect to gain a few extra pounds with a steady increase of carbs in the days leading up to race day) hydration and fuelling on the day itself. I'm at the point now where 3 Weetabix and toast or porridge and a bagel are my staple food exactly two and half hours before a long run. I'm not straying from this on the morning of the marathon, along with a strong coffee to make sure all waste matter has made its exit!

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