6 WEEKS TO GO

• TRAINING PROGRAMS
• TRAINING TIP – DIET FOR RUNNING
• SCOTTISH HALF AND TEAM RELAY OPEN ONLY UNTIL 22.04.2010!
• MACMILLAN CANCER SUPPORT
• CITYLINK - £5 RETURN TICKETS
• GET YOUR GPS TRACKER NOW
• THE SCOTSMAN AND THE EDINBURGH EVENING NEWS
• IMPORTANT! CONFIRM YOUR EMERGENCY DETAILS
• NEED A PLACE TO STAY? ACCOMMODATIONS FROM £ 37.50PPS
• BIG FUN RUN
• THE EDINBURGH MARATHON, NOW ON FACEBOOK!
• ASICS 2010 EDINBURGH MARATHON MERCHANDISE
• TRACY’S STORY
• TELL US YOUR STORY

TRAINING PROGRAMMES

Edinburgh Marathon training plan – 6 weeks to go
W6	Mon	Tue	Wed	Thu	Fri	Sat		Sun
B E G I N N E R S	Rest	30mins steady run	Rest	10min easy run. (Then 8min tempo run, 2min easy run. Repeat 3x. ) 10min easy run = 50mins	Rest	25min easy run, walk 5min, 25min easy run, walk 5min, 25min easy run, walk 5 min, 25min easy run. = 1hr 55min. Practice your fuelling and hydration strategies		Rest
I M P R O V E R S	30mins easy running.	Rest	10mins easy running, (15mins at marathon pace, 3min jog rec) x2, 10mins easy = 53mins	Rest	15min easy run, (5min fast run, 1min easy run. Repeat 5x) 15min easy = 60mins	Rest		Run 2hrs 45min easy pace. Practice your fuelling and hydration strategies
A D V A N C E D	30mins easy	Run 15min easy. (Then run 3mins @marathon pace, jog for 2mins. Repeat 4 times). Then run 15min easy	Rest or gym or swim - including plenty of mobility	20mins easy	15mins easy	Rest		Race a half?marathon/10mile/10k race
Scottish Half Marathon training plan – 6 weeks to go
W6	Mon	Tue	Wed	Thu	Fri	Sat	Sun
B E G I N N E R S	Rest	Fartlek - 1 x 6min, 1 x 5min, 2 x 4min, 2 x 3min with 90sec recoveries	Cross train or 30 - 40min easy	30 - 40min relaxed or steady	Rest	Cross train or 30 -35min relaxed	1h 20min long run
I M P R O V E R S	Rest	Fartlek - 2 x 6min, 2 x 5min, 2 x 4min, 2x 3min with 90sec recoveries	Cross train or 40 - 50min easy	30 - 40min relaxed or steady	Rest	Cross train or 40min relaxed	1h 25min long run
A D V A N C E D	Rest	Fartlek - 3 x 6min, 3 x 5min, 3 x 4min, 2 x 3minwith 90sec recoveries	Cross train or 50min easy	50 - 60min relaxed or steady	Rest	Cross train or 40min relaxed	1h 40min long run

TRAINING TIPS – DIET FOR RUNNING

Without being too technical the easiest way to explain the ideal diet for long distance athletes is through the following formula:

Carbohydrate 60/65% + Protein 15/20% + Fat 15%

Add to this water, vitamins and minerals and you have the ideal mix that will refuel your body and provide you with energy stores that can easily be released when exercising.

Carbohydrates provide the main source of fuel for marathon runners and it is therefore vital that it makes up the lions share of your intake.   Carbs are stored in the body in the form of a substance called glycogen which fuels your muscles – important when doing that log mileage.

Protein is not as vital as carbohydrates but still provides an important part of your overall requirements, it will kick in to aid energy stores when glycogen stores are depleted, usually after 2 hours + of exercise and helps your body to burn fat supplies, for most of us this will kick-in in the later stages of the marathon.

Fats: Generally fried and fatty foods should be avoided; they are not good, even when not marathon training, so use this opportunity to clear some out of your diet.

Key Points

• Carbohydrate high diet
• Plenty of fresh fruit and vegetable
• Drink lots of water
• Avoid fats where possible
• Odd treats are ok, if you deserve them

Click here for a handy guide for what food is Good, OK and Not Best for marathon training.

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

SCOTTISH HALF AND TEAM RELAY OPEN ONLY UNTIL 22.04.2010!

Glad to be a part of the great event as the Edinburgh Marathon? Great! How about getting your running friends and running clubs colleagues involved as well in this big day?

There are not many places left for the Scottish Half Marathon and the Hairy Haggis Team Relay. Entries are on a first-come, first-served basis so please don’t miss your chance as they are filling fast.

Click here to enter the Scottish Half Marathon or the Hairy Haggis Team Relay.

MACMILLAN CANCER RESEARCH

At Team Macmillan we know what it takes to run an event no matter what the distance! Join us in Edinburgh and experience the level of care and support that’s made us famous and help change the lives of thousands of people living with cancer across the UK now and for years to come.

By joining Team Macmillan you'll benefit from the personal support provided by our dedicated Running Team and national network of fundraising specialists. We’ll also provide you with a host of support materials including an expert marathon or half marathon training program, a fundraising guide plus a Team Macmillan vest or T-shirt to wear on the big day.

CITYLINK - £5 RETURN TICKETS

RETURN TRAVEL FROM ACROSS SCOTLAND IS NOW AVAILABLE TO EDINBURGH FOR THE EDINBURGH MARATHON.

Day return services are available from:

• Glasgow
• Stirling
• Harthill Services
• Grangemouth
• Dundee
• Perth
• Kinross
• Dunfermline
• Ferrytoll P&R
• Cowdenbeath
• Kirkcaldy
• Glenrothes
  

Returns are also available if travelling into Edinburgh on Saturday and out on Sunday evening from:

• Glasgow
• Stirling
• Harthill Services
• Grangemouth
• Dundee
• Perth
• Kinross
• Dunfermline
• Ferrytoll P&R
• Aberdeen
• Pitlochry
• Aviemore
• Inverness

Citylink is offering a special promotional fare to participants and spectators of the Edinburgh Marathon – a £5 return ticket!

Go to www.citylink.co.uk to plan your journey. Enter the word 'marathon' in the promotional code box to get your special fare.

Offer is valid for travel to/from Edinburgh on 22 and 23 May only.

GET YOUR GPS TRACKING NOW

Your supporterscan now track your progress in the marathon or team relay in REAL TIME wherever in the world they are, as long as they have an internet connection.  Allow family and friends to track you online, on a dedicated website as you run the 2010 Edinburgh Marathon or Team Relay. Runners themselves can also play back their own race at a later date via the dedicated website.   

The Championchip Tracker x5 is the revolutionary sports GPS device that accurately measures positions up to 4 times per second. Tracker x5 uses the GPRS network to transfer positions, heartbeat and speed in real time to the Championchip network.

• Turns on/off automatically at start/finish: no manual action required by competitor  
• Designed especially for extreme sport conditions   
• Light-weight and waterproof  
• LCD Display with competitor name and start number  
• Wireless communication with heart rate monitors

To view a demo of the Tracker X5 in action please visit http://spectator.sport-track.com/1901 or click on the image above.

There are only a limited number of units still available to hire. To avoid disappointment please visit our marathon shop at www.edinburgh-marathon.co.uk/?Shop to reserve your GPS tracker now. Strictly available on a first-come first-served basis.  

THE SCOTSMAN AND THE EDINBURGH EVENING NEWS

If you are in running in the Edinburgh Marathon, or know someone who is, then don’t miss these two extra special supplements from The Scotsman and Edinburgh Evening News after the event:.

Monday 24 May: Marathon Picture Supplement in the Edinburgh Evening News with pictures from the events and a race report.   

Tuesday 25 May: The Scotsman’s Souvenir Supplement listing all runners in the full and half marathon plus hairy haggis relay teams … along with their final running times.  A great keepsake for every runner and your chance to prove you did it to family and friends!

You may have already ordered your advance copies when you registered for the race.  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.

The Scotsman and the Edinburgh Evening News are delighted to be the Official Newspaper Partners of the Edinburgh Marathon and will be covering the event in the build up to the race, with photographers will be there on the day capturing all the excitement and atmosphere.

The Scotsman is Scotland’s national daily newspaper and the Evening News is the best read evening paper in the Edinburgh and Lothians, read by a third of people in the Capital every night.

For a taster of our papers, visit www.scotsman.com

IMPORTANT! 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.

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

BIG FUN RUN

The Big Fun Runs are great events to introduce your friends and family to running. They are 5km long and staged in scenic parks so are a friendly and safe running environment amongst likeminded people.   With 25 events nationwide there is sure to be local event near you.  Entry is now open so book your place now by visiting  www.bigfunrun.com

THE EDINBURGH MARATHON, NOW ON FACEBOOK!

The fastest UK marathon has followed its runners onto a social networking site. Find us on Facebook to discover more about the marathon, keep up to date with the latest updates, share tips and discuss any queries with other fans. You can also sign up for our upcoming events and see photos from previous years’ races.

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

TRACY'S STORY

Our dear friend Ruaridh was taken by Non Hodgkins Lymphoma last year after a brave battle fought.  His brother Neil asked a group of us to run the Baxters Loch Ness 10k, in October 2009, in memory of him and to raise funds for the Lymphoma Association.  We had a great time at the run and an even better time afterwards recovering in the pub.  We managed to raise £4000.

10k was the furthest I had run.  My colleague Roberta, an avid runner, and I decided to give the Edinburgh marathon a bash. We both work for Pharmacy Services in NHS Highland and have been out running most lunchtimes with a long run at the weekend to look forward to!  I didn’t realise just how difficult and time consuming the training would be as I work 34 hours a week and have a 20 month old daughter, Lucy.    Combined with the awful weather we’ve had here in Inverness, it has been a mammoth task but I’m happy to say that I’m up to 22 miles in 4 hours.  

Ruaridh’s young wife, Amanda, suggested I run for Macmillan Cancer Support as they improve the lives of people affected by cancer. They provide practical, medical, emotional and financial support and push for better cancer care. The support from their events team in the run up to the race has been fantastic.

I’d like to say thanks to my husband Paul and my parents who have helped to look after Lucy while I train.  I’m delighted to say that friends, family and colleagues have been extremely generous so far with sponsors and donations but if you’d like to add a pound or two to the pot then please visit my just-giving page http://www.justgiving.com/Tracy-Beauchamp

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.