About 17,000 athletes of all abilities will take on the Auckland Marathon next Sunday. Photo / Brett Phibbs
For many, completing the ASB Auckland Marathon or Half Marathon is ticking a big one off the bucket list.
Around 17,000 athletes of all abilities will take on the biggest road race in the country next Sunday and many elite runners have offered them tips.
We asked Australian Kirsten Molloy (KM, Marathon champion), Tony Payne (TP, Top 5 Marathon 2012, 2013), Nikki Hamblin (NH, Olympic and Commonwealth Games runner), Lisa Robertson (LR, Marathon champion 2011), Stephen Lett (SL, Marathon runner-up 2013, 2011 Half Marathon champion) and Matt Harris (MH, 2014 New Zealand Half Marathon champion) for advice ahead of race day.
What is the best advice you can offer someone taking on their first marathon/half marathon?
KM: Don't try anything new on the race day that you haven't tried in training. Most importantly enjoy the finish line because that's the best part of the day and what all the sacrifices and hard work were about.
TP: Pace yourself. Have a realistic goal time and make sure you run the first half of the race as close to your goal time as you can. Also make good use of the drink stations, especially in the first half of the race. If you're thirsty you are already dehydrated. Most importantly, soak up the atmosphere and enjoy yourself.
NH: Run the first few kilometres easier than you feel you should be. It's really easy to get caught up in the excitement and go out too fast which won't be much fun in the second half.
MH: It's not going to be easy or plain sailing. But while the pain is temporary, the results are there for good.
How much should they be training in the final week? How do you spend the day before race day?
NH: Any hard training in the last week before a race can't actually make you any better on race day. There's no way I want to start a half marathon on tired legs! The day before the race, I'll do a short, easy run and a few strides, and then spend the rest of the day taking it easy and eating lots.
LR: I tend to stick to my training schedule minus 20 per cent, so in broad terms a 60-minute run would become a 40-minute run (I know that isn't exact maths, but round it up). The day before race day I carry on as usual and just rest when I get the chance. Quiet evening, early night and a good dinner.
SL: I run roughly half my usual mileage in the last week. It's better to be a little underdone on the start line than overcooked. The day before the race I try to relax. Read a book or catch up with friends to take your mind off the race. It is best to save your physical and mental energy for race day.
Explain what ideal preparation on race day looks like (wake-up time, breakfast, gels during the race)?
KM: The morning of the race, I have some oats, water and Endura rehydration formula. I get up about two-and-a-half to three hours before the race, take my time eating, getting ready and head to the race early so I am not under any time restraints. I take endure gels and the rehydration formula, alternating every 5km.
TP: I get up three hours before the race and have some old-fashioned porridge. I try to get a bit more sleep after eating as [I'm] getting up at 3am for the 6am start for Auckland. I'll have a coffee about an hour beforehand. During the race I have an energy gel with a sports drink (SOS Rehydrate) every 45 minutes.
NH: I'd wake up a couple of hours before the race start. I'll eat some Weetbix for breakfast, drink some coffee and be ready to go.
LR: I get up three to four hours prior to race start time just to get in breakfast and organise myself. Breakfast is something high in protein and carbohydrate. As for gels - if you've trained with them and they work for you use them, if you haven't, don't use them race day.
SL: Ideally I get up about three hours before start time, eat honey and toast and a banana, then snooze for another 90 minutes or so. I just use the drink stations to fuel up.
MH: For a half marathon, I eat a couple of bits of toast 2 hours beforehand and have some coffee an hour beforehand. I only get up as early [as] I have to eat.
First timers worry about the Harbour Bridge. Is it really tough?
KM: The bridge is amazing - it is one of the best sites on any course I have ever been on. You should not worry about the bridge but instead look over it at an amazing view.
NH: The Harbour Bridge is a great experience; it's a special part of the race to be able to run over it. It is definitely tough, but I know once I get to the top it's not that far to go.
SL: It's reasonably tough and long but the view is so nice it will take your mind off the pain. It's also important to remember that there is a long way left after the bridge even for the half marathoners.
MH: It's my first time over the bridge too!
What is it like, as elite athletes, to see the weekend warriors finish? Do they inspire you?
KM: As I work full-time and run a business, I know how hard it is to fit in training around work, so I find anyone who is taking on the marathon inspiring in their own right. Everyone on that start line has an inspiring story.
TP: The great thing is there are thousands of people who are prepared to test themselves, have set goals and put in a heck of a lot of hard work to achieve them. What I enjoy seeing is people who are absolutely stoked to achieve their personal goals, be it hitting a time or getting to the finish line.
NH: Yes. Anyone who sets a goal and works hard to achieve it inspires me.
LR: It makes me aware of how many people of all shapes, sizes and ability get a kick out of running and it kind of upsets me that running isn't given as much recognition as it probably deserves.
Do you remember the feeling when you completed your first marathon or half marathon? What was it like?
KM: It was the best feeling on the planet. Your first marathon is always the most special.
TP: The goal for my first marathon was to run under 2h 30m, which I achieved. I was absolutely stoked with the time and to finally stop running. I do remember sitting down and not being able to get up again.
NH: It was a great feeling running down the finishing straight, the atmosphere at the finishing line is awesome and my legs forgot how tired they were (for a few seconds)!
LR: My first marathon - it was Auckland and I won it. Winning was exhilarating but the ice bath my brother made me sit in after wasn't the most enjoyable thing I've done.
MH: I was in a lot of pain. But no one can take that time and that performance away from me now.
SL: I remember feeling daunted at the prospect of running my first marathon but a great sense of achievement and relief when I crossed the line followed by days of sore legs and crabbing down stairs.
The marathon
When: Sunday, November 2
Where: Marathon and Half Marathon begin at King Edward Parade in Devonport. All races finish at Victoria Park in Auckland City.
What: New Zealand's premier road race is made up of five events: Full marathon, half marathon, quarter marathon, Heart Foundation 5km challenge & kids marathon.
Start times
6am: Marathon King Edward Parade, Devonport; 6.50am: Half Marathon King Edward Parade, Devonport; 9.05am: Quarter Marathon Akoranga Station, Northcote; 10am: 5km Challenge Sarsfield St, Auckland City; 11am: Kids Marathon Beaumont St, Auckland City
For more information visit: http://www.aucklandmarathon.co.nz/