Bicycles banned

I know. Your wife, husband, mother, father, brother, sister or whoever is taking part in the marathon half-marathon, or walkathon for the first time and you want to accompany them along the way and share it with them. We understand your feelings entirely, unfortunately we cannot allow it.

Consider this... there are going to be over 1,400 participants all trying to get from Mdina to Sliema in the quickest (and safest) way possible.

They are going to do so along roads not closed to traffic, so alongside the runners and walkers add in the usual traffic mayhem.

Into this already potentially chaotic scenario, now try and add in cyclists, zig-zagging in and out of the flow of competitors dangerously reaching out and offering drinks and whatnot to sis, or mum, or their significant other.

The Organising Committee received many complaints last year about cyclists doing exactly as just described... endangering other participants and basically treating the competitors' lane as if it was their own cycle path.

We also received complaints of Maltese cyclists deliberately shielding "their" runners into the headwind sections of the course.

This is not good sportsmanship, as well as being blatantly illegal.

So, here's the rule. No cyclist (or motorist, or whatever) can follow, shield or interact in any way with any participant(s) in any of the events. If this occurs, the participant risks being disqualified.

All race marshals, helpers and police are being advised to note the race number of anyone receiving assistance from a cyclist or motorist and this information will be passed along to the organisers.

Help us to help you. Let us all ensure that the health and safety of all participants is paramount at all times. Do nothing that would endanger the safety of anyone at any time.

For those walkers who have expressed concern about traffic, feel free to use the pavement where this is available.

Just be careful not to attempt to criss-cross the road except where directed to do so by race marshals or traffic police.

Taper

I have been asked to provide details on tapering and fuel-loading before the event.

Fuelling can wait till next Saturday's article since it's only applicable in the final week.

This coming week cut your weekly training mileage (or time) down by one-third. If you don't count mileage but know you have been running a total of approximately four hours and 30 minutes each week at peak training volume, cut down to three hours total for the week.

You can do this in one of two ways; cut down the length of each individual run by one-third, or have one or two days completely off from training.

Don't be tempted to run harder since your runs are shorter than usual. You cannot add in more fitness at this time.

And you do that by doing less. Just keep reminding yourself... right now, less is more. Don't be afraid that all your hard training is going to evaporate by reducing mileage. The physiological adaptations you have built up in becoming fitter (more mitochondria, greater density of capillaries, larger and more powerful heart muscle) will not disappear.

What will happen is you will become mentally and physically refreshed and able to perform better than ever come race day.

Cut your mileage down to 50 per cent of peak in the final week. Take at least two days off in the final week, even three.

Some like to take the last two days off pre-race, while others like to take the Friday off and jog 20 mins or so the day before the race.

It's really up to you. Err on the side of more time off rather than less (but don't take the whole week off!).

Registration

Don't forget registration for all Maltese participants (marathon, half-marathon and walkathon) is today week at the Urban Jungle Store, upstairs in the Tigne Shopping Complex, opposite the Finish Line at The Ferries.

Registration is from 11.30 to 3.00 p.m. With over 700 Maltese coming during that time, be patient and expect it to take some time. We will keep the time to a minimum.

Pioneers

Two more Malta Marathon pioneers from the inaugural event in 1986 have signed up, Paul Grima and Peter Borg Costanzi.

Take care out there and enjoy your training. We're almost there!

johnwalsh42195@yahoo.it