Record in local entries

Well, the big day is two weeks' tomorrow. One thing you must note is that all Maltese runners (and foreigners, based in Malta) need to come and pick up their race number and other goodies at The Galaxy Hotel in Sliema next Saturday between 11 a.m. and 3 p.m. only. Don't come late.

Another positive aspect that gives the BMW Malta Marathon and Half Marathon organisers a lot of pleasure is that more Maltese runners have registered than ever before.

So, running is going through something of a boom right now with new faces showing up at every race.

I cannot give exact registration numbers at this point, because applications are still being received, but the number of Maltese entrants is an all-time record.

Joe Micallef, the race director, should be able to give further details at an upcoming press conference.

With the race being so close, the big thing to note when it comes to your training, is that you must no longer try to get faster.

Many runners often mistakenly believe they can hammer in a few more hard sessions, like cramming for an exam, and thus run faster on race day. This doesn't work.

American runners have an expression, "The hay is in the barn", meaning the training is done. What you should concentrate on now is backing off on the mileage (tapering in running lingo), and making sure you are fresh and rested on race day.

Some of you might also want to consider what you will wear on race day. I noted yesterday morning that the temperature was -4 in Athens and 2 degrees in Rome, although it was bright and sunny here. But, on Thursday it was cold, wet and miserable, locally. You need to be ready for whatever weather we have on race day.

Experienced runners, with a number of half and full marathons under their belts, might make no concessions to the weather, and wear the same kit rain or shine. But those runners who expect to take close to two hours or more for the half marathon might want to think about preparing running tights and gloves (and maybe a beanie to keep their head warm) if the weather is poor. Yet, still have a singlet and vest prepared in case they wake up to sunshine.

You also need to think about eating smart.

You might have learned that carbohydrates from pasta, grains, potatoes, fruit, soft drinks and sweets are stored in your muscles for use during the race as fuel.

You might also think you can use this as an excuse to pig out on these foods in the last three days before the race. Not so (unfortunately).

You'll just end up putting on weight and feeling sluggish on race day. By now you should have learned what works for you, and not alter your diet too radically in the final few days. Your body can store only so much glycogen. If you eat more calories than you need, your body stores those extra calories as fat.

Here are some do's and don'ts that apply to the last three days and especially the last 24 hours before the big day:

1) Drink plenty of fluids. You are properly hydrated if your urine is clear or pale yellow in colour.

2) Limit your consumption of alcohol, which affects glycogen storage.

3) Try to avoid foods that are high-fat, high-fibre, spicy, gas-producing or just plain unfamiliar. Don't try new foods the night before the race.

4) Don't pig out the night before the race. This will make you full and lethargic, and could send you looking for the loo before and during the race. Eat a normal dinner.

5) About three hours before the race, you may want to set the alarm and get up early to have a snack. Maybe toast and jam with tea. Something easy to digest.