In training, don’t run too often or too fast, 3-4 times a week is more than enough.
I'd think of my training like this:
Weekend: A long run every week is
essential and the most important part of your training. Forget about mileage and just treat the run as a time trial.
Do not run it at your expected race pace! Aim to run around 1 minute per mile slower than you hope to run on race day. Slowly build up to running for the amount of time you hope it take you to complete the race. This should give you bags of confidence that you’re prepared to run for that long. If possible use your long run to get used to whatever time your race starts on the big day. Experiment with what time to wake up and eat, and find out what breakfast suits you best. Give energy gels/drinks a try so that on race day you know exactly what to have and when.
Mon/Tue: Loosener, very easy 4-6 miles to shake out the effects of your long run.
Wed/Thur: Race pace, 4-7 miles. If when you finish this you are knackered, then you’ve been running too fast. It’s a training run, and you should finish feeling like you’ve got plenty more in the tank, and be looking forward to your long run.
Listen to and trust your body. You’ll soon
learn when to push and when to rest.
Everyone occasionally has a bad run. Some days even after plenty of rest and all of the right foods, you set out and struggle to run to the end of the street. Other days you might have had ten pints, a kebab, and wake up with a hangover from hell, but then feel like you could run forever. It’s rare, but it happens. Don’t worry about it or over analyse it. Forget about it and look forward to your next run.
Before the race:
If you do have a specific time in mind, calculate your target splits in advance. It’s a good idea to write them down and take them with you on the race. The physical exertion placed on the body during a marathon makes even simple aritmatic tasks really difficult. The last thing you want to be doing is working out what 17 times 7mins 15seconds is.
Whatever you wear, make sure it’s got your name on the front in big letters. It sounds daft, but it’s a huge boost hearing someone you’ve never met shouting your name and cheering you on.
Most people train with music, and if you intend to run with an ipod have a playlist ready beforehand. On the race day, turn the volume down so that you don’t miss out on what can be a very special atmosphere.
The big day:
There’s always a lot of waiting around at the start of a big race so don’t let that put you off. Pre-plan a stretching routine and/or some music to get you ready. Get together an outfit, ideally something waterproof (especially in London) that you’re happy to throw away. This is for you to wear after the baggage bus has left but before the race starts, and discard them at the last minute before the start. Lots of people do this and they are collected for charity shops. Alternatively, a bin bag does the same job.
Smile. Enjoy it! You’ve worked hard for this moment so soak it up.
Look for a marker. Find someone who is running at the pace you want to run at and try to follow them. It helps if you pick someone dressed distinctively, though it can be disheartening running behind Elvis or Superman who get all of the attention and support while you plod along behind.
Think of the
20 mile marker as the halfway point. Too many people reach 13 miles and get too excited, only to blow-out 6 miles later. (i.e. me! Twice!)
After the race:
You’ve worked so hard, stayed focused, and completing a marathon is a huge achievement. What 99% of people forget to plan for is what to do afterwards. After my first I suffered a come-down, and found it difficult start training again without that goal and pressure. I talked myself into resting for a few days, which quickly became a few weeks. Before I knew it all of the fitness and endurance I’d built up was slipping away.
After my second marathon I jogged gently the following day, and registered for a 10k race. Over the next few weeks I was reinvigorated by intervals and speed work sessions, which built on my endurance. I felt great.
Good luck!!
Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.
This is the second in new series asking Dubai-based fitness experts some questions, which I hope will provide you with some tips, motivation and an insight into their methods and personalities.
I’ve signed up to take part in the Men’s Fitness & Shape Magazine Middle East Fitness Challenge which is being held at 3pm Saturday 25th June in the Westin, Dubai. There are four events: 
Finally, there's now an official CrossFit affiliate in Dubai with the launch of CrossFit LifeSpark with certified trainers, Candice and Ben.
I first saw these funny rubber watches last summer, while watching the England cricket team, Andrew Strauss I believe was sporting one. Then in November, Tom my trainer from the PTX course (more about that below) was wearing one, next my wife got one. Finally I seen John Mensah (Sunderland footballer) wearing one. Anyhoo, I copied my wife.
To my one and only subscriber, thank you for all of your support with my barefoot project over the past year. Your comments and advice have been invaluable in making this little blog of mine better for everyone.
See the link below, Oliver Wilson wore VFF's instead of traditional golf shoes on day 1 of the Dubai World Championship last month. 
I’ve just returned from a fabulous weekend at Bab Al Shams with my wife where we had a 3-day taster of the PTX Ultimate Wellness Retreat (http://ptxdubai.com/index.php/the-ultimate-wellness-retreat/). This is the first camp of its kind in the UAE, and their core principals are fitness, nutrition and performance. This 7-day camp is run by ex-professional athletes who bring passion, enthusiasm and knowledge to the training, which is designed to be functional, mainly bodyweight exercises that everyone can do, regardless of equipment. 
1,000m in 180 seconds, so 18 seconds for each 100m, which is 20km per hour. That didn’t sound too bad. I’ve been nervous about trying to do any speed work since the fractures, but this morning the gym was empty, and I decided it was time to give it a go. I’m not sure if its cheating starting from a running treadmill, but I cranked it up to 20km per hour and jumped aboard.
I’ve never been a fan of supplements, probably due to the way these products are advertised. Walk into any sport nutrition shop and you’ll be surrounded by pictures of blokes (always tanned and hairless) who look like they’re about to explode. It’s enough to put you off your breakfast. But if you want to add lean muscle it’s recommended that you eat at least 1 gram protein for every pound you weigh. I’m 11 stone (154 lbs), so I need over 154g of protein, which is the equivalent to around 6 chicken breasts or 24 eggs per day. No chance. This is where protein shakes come into their own, since a single shake can pack in 20-50g of protein depending on the brand. 
I’ve never had any aspirations to be a writer, but one of the things I love about writing this blog is watching the statistics of who has viewed this, and when, and where from. I’m totally fascinated, especially since I’ve done very little to advertise this site, other than a few mentions on facebook and a write up in Men’s Fitness Dubai (see below).
You’d think with living in Dubai I’d be bored of beaches, but yesterday my best man and I jogged along the coast from Tynemouth to just before St Mary’s Lighthouse in Whitley Bay and back. About 9 miles we think, certainly the furthest I’ve run since my injury. It was delightful. The tide was out so the beach was wide, the weather was perfect, and it was great seeing loads of people outside. Families together with sand-castles and picnics, people walking their dogs, footballers in pre-season training, everyone it seemed enjoying the day. And the air, full of the smells from seaweed to fish ‘n chips, was rejuvenating in itself. It was one of those runs I’ll think about when I’m back in Dubai and it’s too hot to go outside. 
As the barefoot debate rages on, here's an excellent feature in Men's Fitness (Dubai) July issue.
Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.
