2008 E-Newsletter

Edinburgh Marathon 2008

Edinburgh Marathon - 25th May 2008

6 WEEKS TO GO!

IN THIS ISSUE

IMPORTANT TRANSPORT INFORMATION
Training Plan
Training Tips – Mental Preparation
Scottish Association of Mental Health
Route map and relay legs
Sues story
Lois Story
Eat Healthy – Run Well
Over the wall challenge

You can view all previous eNewsletters at www.edinburgh-marathon.com/?e-newsletters

IMPORTANT TRANSPORT INFORMATION

Important Notice from Lothian and Borders Police

We are expecting significant traffic disruption around the finish area of the 2008 Albert Bartlett Edinburgh Marathon. Therefore Lothian & Borders Police strongly advise all runners and spectators of the marathon to use Official Marathon Transport or public transport if at all possible. If this is not possible you must ensure that you book a parking place with the organisers in advance and follow their specific instructions.

Urgent Notice from the Race Director

Due to the anticipated traffic disruption in the Musselburgh area, where the race finishes, we are stressing the importance, for runners and spectators, of planning your journey to the event well in advance. Musselburgh is a well known bottleneck for traffic and so plans have been made to make it easier to travel to the event without a car.

1. Shuttle bus from the start to the finish for spectators

There is free Sunday on street parking in Edinburgh city centre within 10min walk of the start line and several private car parks. We are providing shuttle buses to bring your family, friends and supporters from the start of the race to the finish at Musselburgh Racecourse. We are already providing a shuttle bus from the finish back to the city centre. One ticket at £1.50 can be used in both directions.

2. Park and ride for spectators

It shouldn’t be difficult to find parking in the city centre before the race if you want to catch the start on Regent Road. If you do want to get your car nearer to the finish, but avoid the Musselburgh traffic, we are providing parking in Newcraighall Park & Ride Station (5 min drive from racecourse) and running a free shuttle bus between the racecourse and the car parks. Park and ride tickets should be bought in advance on our website and cover the cost of parking all day and a shuttle bus ticket for all passengers between Newcraighall and Musselburgh. They will cost £2.50 per car.

3. Musselburgh Racecourse Car park

Musselburgh Racecourse does have a car park but this will be strictly policed because of the traffic problems in the area. Places will be sold and filled on a first-come-first-served basis. Tickets MUST BE BOUGHT IN ADVANCE ON OUR WEBSITE. They will cost £5 and must be booked before 2^nd May. Any cars parked illegally near the racecourse or on the side streets will be towed at owners cost.

ACCESS TO THE CAR PARK WILL NOT BE POSSIBLE BETWEEN 8:30AM AND 12 NOON.

4. Public Buses

‘First Bus’ and ‘Lothian Bus’ provides an excellent Sunday Service that runs between Musselburgh Racecourse (Pinkie Road) and Edinburgh city centre (St Andrews Sq).

First Buses: Number 6, Number 66 and Number 124

Lothian Buses: Number 15, Number 26 and Number 44

5. Train Services

To avoid all the traffic, just take the train. The train takes less than 15 minutes and runs between Musselburgh racecourse (Musselburgh and Wallyford stations) and Edinburgh City centre (Waverley Station). Trains run hourly on Sundays.

For maps, full information and to book your tickets please log on to:

www.edinburgh-marathon.co.uk/?transport

THIS WEEKS TRAINING SCHEDULE

Beginners

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Week 7

20 min easy

15×90 sec fast

Rest

80 min easy

Rest

30 min quick

2 ¼ v/easy

Improvers

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Week 7

45 min easy

5×5 min fast

90 min easy

Hill 12×90 sec

Rest

30 min easy

3 hrs very easy

Serious runners

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Week 7

60 min easy

20×1 min fast

90 min easy

As above but 3min rec

Rest

1 hr hard hilly run

2 ¾ hrs steady

TRAINING TIPS (MENTAL PREPERATION)

An important part of the mental side of running is to know your surroundings. If you have chance to run/cycle/drive around the marathon course then do it. You will feel a lot more reassured if you know where the hills and flat sections are, where are the shady and open parts of the course, where will the water and energy stations be located. There is a reason why athletes and football teams do better on their home grounds.

All athletes feel some degree of apprehension. A marathon is a very long way to run. These challenges are of course the very allure of marathon running: to do something exceptional that most people never dream of.

When the running gets hard it is important to remember the reason you are out there. Is it raising vital funds for worthwhile charities, to loose weight, to have the joy of saying to your family of friends “I did it, I ran a marathon”. Whatever it is, prepare yourself to remember this when the going gets tough.

Prepare the course mile by mile in your head. Plan how fast you will reach each mile marker (A pace band is helpful for this) but be level-headed in assessing your fitness and abilities. It is a recipe for disaster for you to expect to greatly exceed anything you have done consistently in training. Lastly enjoy your run – you can over think your strategies and forget to enjoy yourself.

SCOTTISH ASSOCIATION OF MENTAL HEALTH

SAMH is Scotland’s leading mental health charity and is dedicated to mental health and wellbeing for all. We provide direct support for people with mental health problems throughout Scotland and campaign to promote the human rights of people with mental health problems. In addition, we provide training in mental health awareness, managing staff with mental health problems and the promotion of good mental health and wellbeing in the workplace.

We have guaranteed places for this year’s Albert Bartlett Edinburgh Marathon. For a minimum sponsorship of £400 you can run the marathon for SAMH and help us raise funds to end the stigma and discrimination experienced by people who live with mental health problems.

SAMH is dedicated to mental health and well-being for all – are you”

For further information contact Caroline Miller on 0141 568 7000 or email fundraising@samh.org.uk

ROUTE MAP AND RELAY LEGS

Have you had a chance to look at the route map If you are planning your race it is always advisable to know where the water and energy stations are so you can plan your race. The route map also shows where the mile markers are so you can plan your race effectively. You can view the route map by clicking here or visiting www.edinburgh-marathon.com/?route

If you are running the Hairy Haggis Team Relay you should also have a look at the route map to see where the relay changeover points are. You also need to decide who in your team is getting the longest leg and who has the shortest Leg. The distance of each leg is shown below or can be viewed at www.edinburgh-marathon.com/?relay-legs The decision on who gets which leg is the Relay Captains decision – so if you get the longest leg you can blame him for your blisters!!!

Leg One - 8 Miles (The Royal Leg)
Leg Two - 5 Miles (The Cock & Pan Leg)
Leg Three - 8 Miles (The Gosford Leg)
Leg Four - 5 Miles (The Glory Leg) Distance of each leg is approximate.

SUE'S STORY

My name is Sue Thornton and ’m 58 and have run 3 half marathons (the last about 10 years ago), but never a marathon. My husband, although a sportsman, thinks the distance is too far and runners run an unacceptable risk of doing themselves damage. So no support there then! My son and a friend are doing the Rickshaw Run in the monsoon season in June. http://rickshawrun.theadventurists.com/ Since they have to purchase a rickshaw and also raise £1000 for the Mercy Corps as a condition of entry, plus fund flights and accommodation and fuel for the rickshaw, I wanted to help them raise the money.

I’ve always run as a way of keeping fit and often thought I’d like to have a go at a marathon, but didn’t feel I had the time to train when I was working. I retired in July so now do have the time. If I thought I could handle it I would make a rickshaw out of cardboard boxes to wear for the run! But I’m just hoping to complete, preferably without walking!

LOIS'S STORY

My name is Lois Kerrison, I am an amateur runner living in Esher in Surrey and am attempting to run 40 marathons/half-marathons before I am 40 (august 2009) to raise £40,000 for the NSPCC/Childline. I started this challenge last year with the London Marathon 2007, only to then suffer a stress fracture and unable to run for 6 months. I am now back running and have just completed race 10, only 30 to go but less than 17 months to go. I am running a race every 2 weeks at the moment to achieve this target.

I will be running in the Edinburgh Marathon for the first time this year, in fact it will be 6 weeks after running the London Marathon with 2 half marathons in between.

If you would like to help Lois or find out more go to www.challenge40.co.uk or go to her link

www.justgiving.com/challenge40donations Thank you.

EAT HEALTHY – RUN WELL

Each week we will be giving you a healthy recipe created for Albert Bartlett by two prestigious Michelin star chefs; Michel Roux is one of Britain’s most famous chefs.

Since 1991 he has been Chef de Cuisine at Le Gavroche, his family’s celebrated London restaurant and the first in the UK to enjoy one, two and three star status in the Michelin Guide.

GRILLED ROOSTER WEDGES (With Tomato, Vinaigrette and Lettuce Hearts)

SERVES 4

INGREDIENTS

4 Rooster potatoes 2 Little gem lettuce cut into quarters 2 Very ripe plum tomatoes de-seeded 1 Clove garlic peeled and crushed Half lemon squeezed 3 Tablespoons olive oil Salt & pepper 1 Teaspoon castor garlic

METHOD

Place the potatoes into cold salted water and simmer until cooked. Leave to cool and then drain, cut each potato into 6 wedges and brush with olive oil. Grill over high heat on a bar grill and when well marked set aside and keep warm. To make the dressing place all the ingredients in a blender

and blitz until smooth. Strain through a sieve and drizzle over the lettuce. Serve with the warm grilled potatoes

OVER THE WALL CHALLENGE – Team Scotland vs. Team England

You may all remember as you entered the marathon the race we asked you to enter the ’Over the Wall Challenge’ by choosing ‘Team Scotland’ or ‘Team England’ or not included. Its all a bit of fun to add to the excitement of marathon day.

There are currently 2780 people signed up for Team England and predicting an average time of 4:02:27. In Team Scotland we have 2750 people predicting an average time of 4:02:57, 30 seconds slower than Team England. For the 2007 marathon Team England predicted an average time of 3min and 5sec faster than team Scotland, but when it came to raceday, Team Scotland won by over two minutes on average. Which team will win in 2008?? The prize? Endless bragging rights, well at least until next year!!.

To give the ‘Over The Wall Challenge’ a bit of colour for raceday we have teamed up with Global Gear who provide sports gear for the patriotic sports person. Global Gear have a full range of running merchandise for over 20 countries. Marathon running does not have to be all serious – have a little fun and get behind Team Scotland or Team England. Visit www.globalgear.eu or click on the images below.

Official Charities

www.edinburgh-marathon.co.uk

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2008 E-Newsletter - 13 April 2008