Three Weeks to Go: Surviving the Final Countdown Before the Dublin Marathon

Three Weeks to Go: Surviving the Final Countdown Before the Dublin Marathon 

“It’s the final countdown… cue the inevitable panic about everything from whether you’ve trained enough to whether you’ve accidentally forgotten how to run altogether.”

So, here we are—the final weeks before the Dublin Marathon. Your months of training, early mornings, and endless miles are about to pay off. But instead of basking in the glow of your hard-earned fitness, you might be feeling a sudden, inexplicable urge to freak out. You know, just a casual “What if I’ve forgotten how to run?!” or “Maybe I’m not ready after all?” moment. Classic taper madness.

Don’t worry. This is totally normally, welcome to the panic club! The good news is that a little bit of pre-race anxiety can be a good thing; it shows you care. The bad news? If you let it take over, you’ll be more stressed than a GPS watch in a tunnel. Let’s look at some ways to stay calm, keep perspective, and cruise into race day with the confidence of someone who’s just done months of preparation (because, spoiler: you have!).

Reflect on the Hard Work You’ve Done

Before we get into the mumbo jumbo of mindfulness techniques and relaxation exercises, let’s start with a good old-fashioned pat on the back. Take a moment to look back at your training log, Strava, or the mental Rolodex of memories from those long runs. Whether you’ve trained perfectly (if that ever happens) or had a few hiccups (who hasn’t?), the fact is you’ve done the work.

Let’s break this down:

• Weeks of dedication: You’ve woken up early, ran in the rain, braved the wind, dodged rabid dogs, and still hit your weekly mileage.
• Long runs completed: You’ve done runs where people asked, “Are you running to Cork or something?”—but no, just your casual 18-miler, thank you very much.
• Speed work and hill training: Remember when you thought hill repeats would end you? Now you’re flying up those bad boys like a gazelle.

Focus on how far you’ve come (literally and figuratively). You didn’t just wake up one day and decide to run a marathon, you’ve built up to this moment with consistency, grit, and maybe a few extra gels along the way.

Relaxation and Mindfulness Techniques

At this stage of the game, it’s your mind, more than your legs that needs the training. So, let’s talk about some mindfulness techniques to keep those race-day jitters under control:

• Deep Breathing: If you’re feeling a wave of panic approaching, whether it’s during a run or in the queue at your local coffee shop—try this simple breathing exercise: inhale for a count of four, hold for four, exhale for four. Repeat. It’s like hitting “reset” on your brain’s stress-o-meter.
• Progressive Muscle Relaxation: Sounds fancy, but it’s just a structured way to release tension from your body. Start at your toes, tense them up for a few seconds, then relax. Move upwards to your calves, thighs, abs, all the way to your head. You’ll feel like a jellyfish by the end of it, a very calm jellyfish.
• Guided Visualisation: Picture this: it’s race day. You’re standing at the start line, the crowd buzzing, the atmosphere electric. But instead of feeling overwhelmed, you’re calm, cool, and collected. You set off at your ideal pace, your feet gliding across the streets of Dublin like a finely-tuned machine. You pass through each mile marker with ease, and when you cross that finish line—cue the Rocky music—you feel victorious.
  The more you visualise success, the more likely it is to happen. Your mind loves a bit of positive reinforcement, and this kind of mental dress rehearsal will do wonders for keeping nerves in check.

Dealing with Pre-Race Worries about Fitness and Preparation

Okay, now for the big one: the inevitable worry that you haven’t trained enough or that you’re not “ready.” Let me tell you a little secret—no one feels completely ready. Even professional athletes have moments of doubt. The key is recognising that these thoughts are normal and not letting them spiral into a full-blown “I’m not worthy” montage.

• Remind yourself: The taper is supposed to feel weird: In these final weeks, your mileage is decreasing, and your body is starting to recover from the months of hard training. This can feel… unsettling. Your legs might feel heavy, or you might start doubting your endurance. This is all part of the process. Look at this way, you’re not losing fitness, you’re gaining freshness.
• Trust the plan: You’ve followed your marathon training plan for months, and now is not the time to second-guess it. The taper is designed to prepare your body for race day, even if it feels silly to be cutting back. Trust that you’ve built up the fitness you need to succeed.
• Address doubts: If you’re still feeling uncertain, focus on what you can control. Maybe your long runs didn’t go exactly as planned or you missed a few training sessions, who cares? Focus on what went right. Think about the strong runs, the progress you’ve made, and the fact that you’ve trained your body (and mind) to run 26.2 miles. You’re sucking diesel!

Sleep, Taper, and Relaxation Tips for the Final Weeks

We’ve all heard the saying, “You don’t gain fitness in the last two weeks, but you can lose it.” It’s a cruel twist of marathon fate, but overtraining at this stage is the surest way to sabotage your performance. Here’s what you should focus on:

• Sleep: If there’s one thing you can control in the lead-up to race day, it’s getting enough sleep. Aim for a solid 7-9 hours a night in the weeks before the marathon. You’ll likely toss and turn the night before the race, which is totally normal, so think of the nights leading up as rest in the credit union. It’ll pay off on race day.
• Active Relaxation: Tapering doesn’t mean becoming a couch potato. Keep yourself moving with gentle runs, easy cross-training, and plenty of stretching. Your goal now is to maintain sharpness without overtaxing your body. A short, brisk walk can work wonders for keeping both body and mind relaxed.
• Stay Busy (but not too busy): The final weeks can drag on, especially if you’re constantly thinking about race day. Keep yourself distracted with non-running activities, whether that’s catching up with friends, diving into a good book, or finally tackling that Netflix series you’ve been meaning to watch. Just avoid any sudden urges to redecorate your entire house or run a last-minute marathon trial!

Conclusion

As the Dublin Marathon approaches, it’s perfectly natural to feel nervous or doubt yourself. But remember this, you’ve already done the hard work. This final stretch is about trusting your training, keeping your mind calm, and letting your body recover. When those doubts start creeping in, remind yourself of how much you’ve already accomplished and how ready you truly are.

Practice relaxation techniques, visualise your success, and focus on all the positives. Come race day, you’ll be strutting down Merrion Square with confidence and maybe even enjoy it (amd right?). Most of all, keep things in perspective: this is meant to be a celebration of all your hard work, so enjoy the journey to the start line.

And hey, if the nerves really get to you, just remember: at least you didn’t accidentally sign up for an ultra. Now that’s a panic worth having. And once again, reward yourself with a pint of Guinness after the race. It’s the only time when indulging in a pint is not just acceptable but practically a tradition. Cheers to your achievement!