13 WEEKS TO GO

PLEASE NOTE: From this week we will be splitting our email newsletter into two groups.  

Group 1:          Current entrants of the 2010 Marathon, Scottish Half or Team Relay.
Group 2:          Previous entrants and those that have signed up to the newsletter. 

You have received this newsletter because you are in Group 2; (Previous entrants and those that have signed up to the newsletter). This means that you are NOT entered into the 2010 marathon, Scottish Half or Team Relay.  From next week you will no longer receive this weekly training newsletter. You will instead receive an ad-hoc newsletter to keep you up to date with what is happening with the Edinburgh Marathon. If you would like to continue receiving the weekly newsletters you need to sign up to receive them by clicking here or visit www.edinburgh-marathon.com/?newsletter-countdown-signup

If you believe you have a confirmed place in the event but have received this newsletter please log in to your ‘My Details’ at www.edinburgh-marathon.com/?my_details to confirm your entry status. We may have two email addresses for you on our system.

• Training Programs – Week 4
• Confirm your emergency contact details NOW
• Scottish Half Marathon
• Training Tip – Pace Bands
• Free Marathon training evening
• Souvenir Race Supplement
• Accommodation from £ 37.50pps
• HOPE: Go the extra mile on race day
• Charity Places
• 2010 Marathon Merchandise
• Story
• Tell us your Story

TRAINING PROGRAMMES - WEEK 4

W 13	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Beginners	Rest	(Brisk walk for 5mins, easy run for 5mins) x 4 = 40mins.	Rest	10mins brisk walk, 20mins easy run, 10mins brisk walk = 40mins	Rest	10min steady walk, 20min easy run, 10min steady walk, 20mins easy run = 60mins	Rest
Improvers	20mins easy	Rest	10min easy run. 15min ‘tempo’ run. 10min easy run = 35mins	Rest	10min easy run. (Then 3min hard run, 2min easy run) x 5. 10min easy run = 45mins	Rest	Run 1hr 15min easy run. Practice your hydration and refueling strategies.
Advanced	25mins easy running	Run 15min easy. (Run 3 minutes hard, jog 2 minutes easy. Repeat 5x) Run 15 min easy	Rest or gym or swim ? including plenty of mobility	45mins min easy	Rest	Run 10min, easy 25min steady, 10min easy	Run 1hr 20min easy? time on feet

CONFIRM YOUR EMERGENCY CONTACT DETAILS

If you have been lucky enough to get a place in the Marathon, Scottish Half or Hairy Haggis Team Relay we need you to confirm your emergency contact details now. To confirm your emergency contact details please log on to ‘My Details’ at www.edinburgh-marathon.com/?my_details or click here. To log in you will need the email address and the password you created when you entered. After you log in just select the ‘Contact Info’ button at the top of the page.

Through ‘My Details’ you can also update your predicted time, running club and address details.

SCOTTISH HALF MARATHON TRAINING PLAN

For those of you that have got a place in the Scottish Half Marathon have you started training yet?  If not don’t panic next week we will be introducing the first of your 12 week plan to get you training for the Scottish Half Marathon.  Running a half marathon is a big undertaking but you can a limit the strain on your body by doing the appropriate training. 

Before you start training please check out our vital medical information on www.edinburgh-marathon.com/?training.   Information is also available on www.runnersmedicalresource.com which is a joint arrangement between the leading UK road races.

TRAINING TIPS – PACE BANDS

One of the keys to achieving your best marathon time is to keep an even pace throughout the race. Go out too fast and you'll hit the wall, go out too slow and you won't be able to make up the time later. Don’t be over ambitious and determine the pace that you believe you can honestly achieve. 

What’s a Pace Band? If you want to run a marathon in lets say 4hrs 30mins a pace band is a strip that you affix around your wrist to tell you what time you should be running each mile in.  Go to Lucozade Sport website to create your own pace band.  

You may need to modify the pace bands for the first four miles of the course (which are predominately down hill) and perhaps on the return from Gosford House (against the prevailing winds). Pace bands are very helpful to guide you through those miles when your mind can't do the math anymore or you want to save your concentration for your race. 

 Pace bands are guides to help you to achieve an even pace throughout the marathon but are not replacements for common sense running. Do not stick to a pace if you are injured or are feeling unwell.

For all your specialist running gear go to Run and Become www.runandbecome.com

TRAINING AND INSPIRATION EVENING

Brings you another Training and Inspiration evening

EDINBURGH MARATHON

Open to anyone training for Edinburgh or any other marathon

Monday 1st March 2010,    7pm – 9.00pm

St Bride's Community Centre, 10 Orwell Terrace, Dalry Road, Edinburgh, EH11 2DY

Asics goody bag to all on the night and a chance to win a pair of ASICS shoes to book your place email:  edinburgh@runandbecome.com

HAYLEY HAINING: Scotland’s top woman marathon runner with appearances for GB at world championships and for Scotland at the Commonwealth Games. Hayley will talk about her lifetime of running experiences and how she prepares in the weeks and months before major races.

ALEX McEWEN: UK athletics level 3 coach at Edinburgh Athletic Club(EAC) who has over 20 years of successful coaching  of runners of all abilities to achieve their goals;  and

ADRIAN STOTT:  Manager of Run and Become; experienced Ultra-distance runner; former British 24 hour champion and international with 12 completions of the 95 mile West highland Way race amongst his achievements will talk about:

• How to plan a gradual training programme
• Stick to a schedule
• Set realistic goals
• Training the mind as well as the body
• Drinking on the run
• The important two weeks leading up to the race
• Preparing for race day itself

Together with experienced EAC members they will all be involved in an open question and answer session where YOU the audience can tap into their experience to help with your training as you prepare for your own Marathon challenge.  

 

In short, an evening to be inspired, and also to inspire each other.

To book your place email:  edinburgh@runandbecome.com

Directions The St Brides Centre (EH11 2DY for sat navs) is close to Run and Become and Haymarket station off Dalry Road.  There is off street and on street parking after 6.30pm but please make sure you are parked legally and not in a resident’s permit bay. Somerfield supermarket (1-2mins walk) has its own car park which many R and B customers use discreetly!! 

Run and become will be open till 6.30(ish) on the evening of the event

SOUVENIR RACE SUPPLEMENT

Don’t miss out on getting your copy of the Edinburgh Evening News Marathon Picture Supplement on Monday 24 May, capturing all the excitement and atmosphere of the event, and The Scotsman's Souvenir Supplement on Tuesday 25 May listing all participants with their ranking and final running times.  A great keepsake for every runner, it's your chance to prove you did it!

You may have already ordered your advance copies when you registered.  If not, you can still order them in advance via our online shop.  For just £2, the two papers plus these special supplements will be home delivered to your door.  To order a copy please click here.

ACCOMMODATION

If you are looking for accommodation we have partnered with a number of providers throughout the City.  We are holding allocations of rooms within 3 and 4 star hotels convenient to the race start and close to local city centre bus routes that have regular operating services.  Prices start from £37.50 per person sharing. We also have one and two bedroom self-catering apartments sleeping up to 4 guests.  

For those looking to pamper themselves we can offer a Country Retreat in lovely grounds. For accommodation rates and availability visit the Edinburgh Marathon website at www.edinburgh-marathon.com/?accommodation or click here. Alternatively you can contact our Hotel manager Bill Evans directly bill.evans@eventsinpartnership.com

GO THE EXTRA MILE ON RACE DAY

Raise money for a great cause and be in with the chance to win £250 worth of ASICS products.

Hope for Children (HOPE) is a low-cost, no frills charity focused on Helping disabled, Orphaned, Poor and Exploited children in developing countries and in the UK.

Just raise as much as you can with our fundraising support, and in return you will receive:

• Training advice
• Post-race facilities including refreshments and a massage
• A Hope for Children professionally made running vest
• A chance to win £250 worth of ASICS products!

HOPE's previous runner, James, has shared his experience with us:

“Running for Hope for Children is such an exhilarating experience! The cheering on the course was a real confidence boost and the support after the race rounded the day off in the best possible way. Thank you HOPE. It felt excellent to be part of a great team. Now I feel so amazing knowing that I have raised vital funds for such a worthy cause!”

HOPE ensures that 100% of all donations go directly to children and that you have fun raising it – imagine the difference you will make!

Contact Rachel on: rachelsimkin@hope4c.org
0844 7799 774
www.hope4c.org

The winner of the £250 ASICS prize will be drawn from all of our runners

CHARITY PLACES

We have over 200 charities with guaranteed places in the marathon that would all love to have you running for them. Running a marathon for charity can be an immensely rewarding experience and the support and fundraising advice from the charities means that fundraising can be fun and exciting.  Visit the Edinburgh Marathon website to enter for charity or click here. 

Entries are also available for the Scottish Half Marathon and the Hairy Haggis Team Relay.  The Team Relay entries are limited to the first 1,200 teams and entries to the Scottish Half are also on a first-come, first-served basis so if you don't want to miss out please visit www.edinburgh-marathon.com now. You can also enter the team relay for charity and split the marathon distance and fundraising between your team.

ASICS 2010 EDINBURGH MARATHON MERCHANDISE

We have a select range of dual branded ASICS technical running gear for sale fully embroidered with the 2010 Edinburgh Marathon logo. To get more details or to find out more please visit our shop on www.edinburgh-marathon.com/?Shop or click on any of the products below.   You can also purchase your shuttle bus and relay tickets through our shop

ASICS Hermes Polo Shirt (Mens) £19.95	ASICS L/S Shirt (Mens) £21.95	ASICS S/S Shirt (Mens) £19.95	ASICS  Epic L/S ½ Zip top (Mens) £44.95
ASICS Stride L/S ½ zip top (Mens) £29.95	ASICS Dionysos ½ zip field sensor top (M) £39.95	ASICS Shorts (Mens) £19.95	ASICS S/S Shirt (Women's) £19.95
ASICS Electra L/S  ½ Half Zip Top (Women's) £44.95	ASICS Knee Tight (Women's) £23.95	ASICS Athena Field Sensor mesh top (Women's) £34.95	ASICS L/S Shirt (Women's) £21.95

KARIN’S 2010 MILE CHALLENGE

I am raising funds for Jane's appeal. This is a charity which benefits cancer sufferers, both young and old. Last year I completed various half marathons along with the Edinburgh and the Loch Ness Marathon. This year I have decided to go for what I have called "karen's 2010 mile challenge" with all proceeds going to Jane's appeal.

So what is the "2010 mile challenge?" It is 2010 miles in 2010, to raise a minimum of £2010 for Jane Tomlinson's appeal, as simple as that!!! Put into prospective, that is 5.5miles every day or 38 miles every week. Put another way, 168 miles every month for 12 months.

I was greatly inspired and in awe of Jane Tomlinson and also of the continuing efforts of her family to keep the fund raising going, after her untimely death.  I had the privilege of meeting Mike Tomlinson after we had both completed the 2008 London marathon and whilst I was running that marathon it brought home to me the effort Jane must have made in all her fund raising events. She was quite an amazing lady and makes my efforts seem small. Even so it is my challenge and I am going to work hard at it in her memory.

To sponsor Karin or keep an update of her biog/diary of events visit her just giving page on: www.justgiving.com/karen-thrippleton

TELL US YOUR STORY

Have you a story to tell about why you are running the marathon or scottish half marathon? If so, please tell us about it and we could help you highlight your story in our eNewsletter. The eNewsletter currently goes out to over 40,000 members.  Local newspapers are always wiling to highlight stories and it could help you raise funds for your charity. Click here or email us at adele@gsi-events.com with your story.