I don’t know if society has changed or if it has always been like this.
We want things easy.
We want a quick fix. The route of least resistance.
There’s no true satisfaction in being handed something on a plate.
The real paradise is found in the hard graft.
(Mr Matthew Rees)
Si Dios quiere, el próximo día 19 febrero, casualmente día de San Álvaro, correré en Sevilla mi 4.º maratón. A modo de recordatorio para mí mismo —y por su interés para cualquier participante en una prueba de esta envergadura— reproduzco a continuación 20 consejos que, si bien van dirigidos específicamente a los participantes en el maratón de Londres de mañana, domingo 2 de octubre, por experiencia propia sé perfectamente que bastantes son extrapolables a cualquier maratón y aun diría que a muchas pruebas de fondo y gran fondo.
Estos consejos los da un pedazo de corredor galés —aficionado, sí, pero de gran nivel, con unas marcas envidiables—, don Matthew Rees. Además, el señor Rees es un deportista ejemplar —y por lo que voy a contar a continuación, deduzco que una persona excelente—, al contrario que botarates y malcriados descerebrados e histriónicos como, por ejemplo, los infaustamente célebres Vinícius Júnior o Neymar.
Llamó mi atención casualmente por primera vez Matt Rees porque estando muy próximo a la meta de la edición del año 2017 del maratón de Londres, decidió generosísimamente no seguir disputando la carrera —y sacrificar una excelente marca por debajo de 2 horas 50 minutos— para pararse a asistir, animar y prácticamente llevar en volandas a otro corredor que estaba atravesando una crisis tremenda. Estos vídeos hablan por sí solos, pero no puedo dejar de subrayar la cara y los gestos de determinación del admirable señor Rees a la hora de asistir al compañero:
Not the marathon I was expecting. Personally it was very difficult. An old calf injury hampered my progress but when I saw David struggling with a few hundred metres to go I knew I couldn't leave him there on the ground. I know the hard work it takes to even get to the start line of a marathon and to have run all that way and be agonisingly close to the end, there was no way I was leaving his side until he was finished. It was an important race for David as it was his late Uncle Alan's birthday and he was raising money for the hospice that looked after him and his family. I did what any of us would have done. And I saw runners helping each other out all over the course. Personally I had runners trying to help me when I was stopped at the side of the road struggling with an injury. This was just the moment that was caught on TV. I am proud to be part of the wonderful running community and to have made a new friend. Thanks for all the messages. It's a marathon I will never forget. Well done to everyone involved whether it be taking part or spectating. You were all amazing.
Tips for London Marathon Race Day based on some of my experiences
1. Plan your travel and don’t just follow the crowd because there are different trains to different start areas.
2. Wear an old warm layer/rain jacket as it can get cold waiting around after you have handed your bag in. Discard the warm layer just before you start at a designated drop point to be reused/recycled.
3. There may be some room to do a very light warm up but there may not be. Don’t let this stress you out. Ease into the race and you’ll soon be warm.
4. Stick to your planned pace. Don’t get carried away due to tapered legs and the atmosphere. You want to feel as good as you can for as long as you can. Smooth and relaxed running. Don’t let the downhill at mile 3 be the start of you running too fast for subsequent miles. Get back into your disciplined rhythm.
4. Fuel early. Don’t save gels for when you think you need them and make sure you take them early on in the race too. You will have a fuel strategy. Try to stick to this but if your stomach doesn’t feel great adapt to how you feel. The same applies for water. Take sips early on to stay hydrated for later.
5. Enjoy the amazing crowds, bands, and entertainers. Smile and have fun. You want the atmosphere to help you so try and enjoy it whilst staying relaxed and smooth with your running.
6. Break the race up in your head. Don’t overthink how far is left and just try to run strong to the next mile marker.
7. If you have a time goal then write some key splits down on your hand or arm. GPS will read longer than a marathon. So your average pace will be generous. I’ve had readings from 26.3 up to 27.2 in London. 26.4/5 is where I’d expect it to end up but if you get bad GPS in Canary Wharf it can be far off the mark.
8. Canary Wharf GPS at approx. Mile 16 is hit and miss. I’ve had mile readings of 4:35 there before. Don’t panic if your GPS does go wrong and just stick in the rhythm you’ve been running and use official distance markers and other runners to gauge pace. Remember this has impacted average pace on your watch.
9. Plan positive mantras and mental strategies BEFORE the race. When it gets tough you’ll need to draw on positive thoughts. Positive mantras can help but when you are fatigued and hurting they can be difficult to think of. Plan them and use them when you’re struggling. I normally start with calming mantras for the early miles and gritty ones for the later miles.
10. You may hit a rough patch. I’ve seen many runners hit rough patches and come through it. If you feel bad that doesn’t mean you will feel that way for the rest of the race. Run the mile you’re in. Take some fuel. Be positive. It may pass. One step in front of another.
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| "When I saw David struggling with a few hundred metres to go I knew I couldn't leave him there on the ground." |
11. Play games with your mind. Make deals. I’m going to run to the next mile strong. This tunnel is where many people walk; Im going to be strong in the tunnel and encourage others too.
12. If you have time goals in the last 6 miles you really have to dig in and want it. Don’t be complacent. GPS may be lying to you. Every second counts so keep digging and trying to catch runners ahead.
13. Smile when it hurts. Remember how lucky you are. Enjoy the challenge of the marathon and embrace the whole experience.
14. Know when you’ll see people you know. Plan which side of the road they’ll be. The better you know their location the easier it will be to spot them and their support makes a huge difference both in the miles before and after seeing them.
15. Remember you can do this!
16. When you hit The Mall. Run strong and soak up the final stretch. The finish line is just there.
17. Plan where you will meet friends/family. Be specific. Phone signal can be poor on race day. There’s nothing more stressful than trying to find people when you’re exhausted.
18. Plan your journey home. Tube queues can be huge. It can be tough to work through the crowds on marathon legs. Try to know where you need to go so you don’t have the added stress of relying on phone signal etc to work out a route home/hotel.
19. Refuel. I would have food/drinks in your drop bag to snack on and then get a proper meal when you feel you can stomach it.
20. Enjoy it. Embrace the day.
Porque puedo
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