SC: The key to running a good half and marathon is to pace yourself well. Don't go out too hard or you'll blow up. For marathoners, my advice would be that the race doesn't start until 30km, so focus on running comfortably until then.
KM: Do exactly what you have done in the race as you do in training, ie, if you have a can of cola at halfway in training, do it on race day.Stick to what you have practised. Most importantly, soak up the atmosphere coming down that finish chute!
LR: Just do your best. I think we all go out there with different ideas on what we want to achieve, but so long as you have fun, finish and gain personal satisfaction from doing it, you should be proud of yourself.
HM: The best advice - plan, train accordingly, and come race day don't think about it any more! Train hard and keep in mind whatever your goal is for the race (a time or to finish the distance). However, once you are on that start line, try to just enjoy the race for what it is ... fun!
What would you recommend as the ideal build-up (training wise) the day before a big race?
DW: Relax, don't do anything too physical, stay hydrated and eat normally. The carb-loading should have already been done. The hard training has been done; reward yourself with a rest day.
KM: I like to walk around a little the day before the race, I do a very short run in the morning and then rest for the remainder of the day.
LR: Either rest or, if you must run, stick with a very easy 30-minute jog. Even better would be to aqua jog if that had been a part of your training.
HM: All the work has been done in the weeks and months beforehand, so just an easy, short jog or gentle stretching the day before should be all you do. This way you will be fresh and mentally ready.
How do you prepare the morning of the event, when do you get up and what do you eat?
DW: I usually get up two-and-a-half to three hours before the race, have a light breakfast - I don't like running early on a full stomach. I have maybe two pieces of toast with honey and mashed banana with a black coffee or black tea.
SC: I get up three hours before the race and have a bowl of porridge and a cup of hot water. Then I go back to bed for an hour, have a shower and put on my race kit. I'll have a strong coffee one hour before the race.
KM: I would get up about two-and-a-half to three hours before the event and have some toast with peanut butter and a small coffee. Drink a heap of water. I lay out all my clothes the night before the race, so I know everything is ready.
Are there any parts of the course that are demanding - how should they pace their run?
SC: The first half of the marathon course is pretty demanding with the undulations. I think the key would be not to go out too fast and blow up.
KM: The back end will always be demanding, as they will be fatigued. Keep a little in the tank for the last 10km, bearing in mind the hardest part in both half and full marathon is the last 5km. Remember to also keep a bit especially for the last 1km, where it's time to celebrate a fantastic achievement.
