26.2 things to remember if you are running the Virgin London Marathon

Mike Clyne passes on some great tips for the final days before the marathon and the race itself!

26.2 things to remember if you are running the Virgin London Marathon

1. Go to the Expo on the earliest day possible for you. Try to avoid Friday night or Saturday. It will be too busy.
2. Write a detailed plan of what you will do from the Friday until 0945 on Sunday 17th April. This should be very detailed for the Sunday morning so that on the day you don't have to think about anything. Include your timings for getting up, having breakfast, travelling to the start etc.
3. Every time you think of a question or something you want to know, write it down. Then tick them off as you find out the answers.
4. Plan your journey to the start. Then add some extra time as a buffer. Don't cut it down to the last minute. If you are taking the special trains from Charing Cross or London Bridge (Charing Cross is easier) then allow 30 minutes from the train arrival time to being inside the start area. Do you have a Plan B?
5. What kit are you taking? Lay it out a week before allowing for different weathers. Then pack the final kit on the Friday and recheck it on the Saturday. Don't take too much. Wear what you will be running in to the start. If you have an old top, wear it after you drop off your kit bag to then throw away at the start. Bring toilet paper and a small tube of hand sanitising gel.
6. Try to keep away from people with colds or infections. Wash your hands more regularly. Get as much sleep and rest as you can. Eat your five a day. Think how you can improve your odds of staying healthy.
7. On the day before the race, review your race plan. Know where and when the aid stations are en route. If you have friends or family watching, find out where they will be. Recheck your travel plans and ensure that there are no engineering works to hold up your journey.
8. When you get to the start, make sure you know where you have to be, ie where is your start pen, where do you have to leave your bag and where are the toilets. There is a great atmosphere at the start and lots happening but make sure you leave plenty of time for toilets, baggage and getting on the start line.
9. As you get to the start line, make sure your watch is ready, you know the pace you are aiming for and mentally run through your plan one more time.
10. Don't forget the first 3 miles are generally downhill. Keep your pace in check. There are speed humps on the road. Don't get tripped up because you aren’t watching where you are going.
11. The first 10 kilometres to Cutty Sark are likely to be congested. If you have lost time on your planned pace, don’t start weaving about to get the time back over the next few miles. Concentrate on feeling relaxed and focussed.
12. There is so much going on around you, it is possible to get carried away. Discipline now will be paid back later.
13. There is Lucozade sport drink and gels at some aid stations but not all. Make sure you know in advance where these are.
14. Concentrate on sipping water at each aid station. There is water every mile so if you miss one, there is no need to panic.
15. Remember your running etiquette at the aid stations. Don't suddenly veer off course to get a drink, don't suddenly stop in the road, don’t take more than one bottle, if you have finished with the bottle, ask those around you if they need it. Don't throw the bottle where it will hit other runners or spectators.
16. Crossing Tower Bridge means you are nearly half way. Your aim should be to feel as if you could have easily run quicker at this point. The best plan now is to aim to keep a steady pace rather than suddenly speeding up.
17. As you run along the Highway (12.5-14 miles) and Westferry Road (just after 15 miles) you will see runners coming in the opposite direction who are nine and three miles ahead of you respectively. Deal with it. Prepare a mental strategy with seeing this and use it positively.
18. As you head towards the Isle of Dogs from mile marker 14 to 15 the road is narrow (the clue is in the street name - Narrow Street). Watch out for more congestion and runners in front of you who suddenly stop.
19. Although the Isle of Dogs is full of spectators, this can be the point where you feel a long way from the finish both geographically and mentally. Again, have a plan as to how you will mentally deal with this.
20. After the noise of Canary Wharf, you run towards Poplar and turn west just before the 20 mile mark. 'Only' 10K to go. It is possible that here is where you need to dig in, grit your teeth or anyone of a myriad of other clichés. Prepare for it.
21. Just past Tower Bridge again at 22.5 miles, there is a short downhill section for 300 yards. Make sure this doesn't make you cramp or become unsteady. Focus is utterly essential now.
22. At the 23 mile marker and along Lower Thames Street, the noise will be intense. Remember that these last 3.2 miles are likely to be incredibly tiring, uncomfortable and emotional. Try to avoid them becoming forgettable as now is the time to start to revel in your achievement but don’t start the sprint yet...
23. The Embankment seems to go on forever after you emerge from the quiet of the Blackfriars underpass just before 24 miles. If you can do a recce of this section beforehand it is worthwhile.
24. The last water station is at 25 miles. If you are desperate to run with a bottle in your hand keep it with you now.
25. As you turn past Big Ben you have about one mile to go. If you are wearing sunglasses, take them off or put them up on your head. You need to be able to make eye contact with the spectators whose shouts will be changing from 'You can do it' to 'You've done it'. Do everything you can to remember this time.
26. As you turn towards the Victoria Monument in front of Buckingham Palace, you have 385 yards to go. Remember to smile and watch the adulation around you.

The last 0.2 of things to remember is that you will be unlikely ever to forget this moment. Raise your arms in unabashed glory as you cross the line and then get the medal around your neck!

About the author: Mike Clyne is part of the adidas team at the 2011 Virgin London Marathon.

Inspired into running by the first London Marathon in 1981 Mike then trained for and completed a local 10 mile fun run in October 1982, his first half marathon in 1983 and then his first marathon (Abingdon) in May 1983, aged 16. He continued running and did his first London marathon in April 1985, in the days when the Isle of Dogs was very different and the finish was on Westminster Bridge.

To date Mike has completed 9 Ironmans, 12 Half Ironmans, 20 Marathons (of which 11 are Londons) and many half marathons. Mike has been a London Pacer for 11 min mile group in 2007 and 2009.

His aim for London 2011 is a steady 4h30 as part of his build up to Ironman Regensburg in August.