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In the article, Mary Nolan Hickey recalls her experience as a first time marathon runner - Leaving Cert Physical Education - Question b - 2020
Question b
In the article, Mary Nolan Hickey recalls her experience as a first time marathon runner. 1. Discuss two approaches to training in the activity and discuss two appr... show full transcript
Worked Solution & Example Answer:In the article, Mary Nolan Hickey recalls her experience as a first time marathon runner - Leaving Cert Physical Education - Question b - 2020
Step 1
In the activity 1.
Answer
One approach to training within the activity is to follow a structured training plan. Such a plan typically includes a mix of distance runs, speed work, and rest days. For a first-time marathon runner, gradually increasing the long run each week is crucial. This method helps to build endurance while also allowing the body to recover adequately.
Another approach is to join a local running group or utilize virtual coaching. This not only provides motivation but also valuable guidance from more experienced runners. Group runs can simulate race conditions and help to enhance pacing strategies.
Step 2
In the activity 2.
Answer
Incorporating cross-training activities such as cycling or swimming can be an effective approach to training. It helps to improve overall fitness and reduces the risk of injury by providing a break from the repetitive impact of running.
Using strength training can also benefit a first-time marathon runner. This aids in building muscle strength, which supports running efficiency and helps prevent injuries.
Step 3
Outside the activity 1.
Answer
A beneficial approach outside the activity is paying attention to nutrition. Proper fuelling before, during, and after training can greatly affect performance. A focus on carbohydrates paired with proteins can enhance energy stores and recovery times.
Another valuable strategy is incorporating mental training techniques. Visualization and setting specific performance goals can help boost confidence and prepare for the challenges of the marathon.
Step 4
Outside the activity 2.
Answer
A running diary can be beneficial for tracking improvements and identifying areas for growth. Keeping a log of distances, times, and feelings associated with each run can provide insights into what works best for the individual.
Finally, attending workshops or informational sessions on marathon running can also provide new knowledge and strategies tailored to improve overall performance.
Step 5
ii) Suggest a race strategy an elite marathoner could use to break the Dublin marathon record.
Answer
An effective race strategy for an elite marathoner aiming to break the Dublin marathon record would be to start at a controlled pace, slightly slower than the target race pace for the first half of the marathon. This tactic conserves energy for a strong finish. As the race progresses, they can gradually increase the pace during the second half, known as the 'negative split' strategy. Additionally, they should plan to take fluids and energy gels at regular intervals to maintain hydration and energy levels. The runner should also focus on mental strategies, such as visualizing success and breaking down the race into manageable segments.