YOUR BEST MARATHON EVER

You've run hundreds of miles in training, you've tapered well, and now it's race day. You're on the starting line and you're thinking...what have I gotten myself into? Not to fear. Here's the plan.

Miles 13 to 20

At this point, you're still cruising, and your race should be comfortable if you've done everything right. But, don't be surprised to encounter some turbulence. Mentally, this can be the toughest part of the race because your body will complain, but you don't have the comfort of knowing you only have a few miles to go. As in life, the teens can be a difficult period.

Watch your stride. Even if you've run conservatively, your body will start to become stiff and more fatigued during this stretch. Aches and twinges may occur, and it will become increasingly difficult to stay on goal pace as you near the 20-mile mark. Don't panic; this is normal! "Try to maintain an efficient stride length and cadence, and keep your face and upper body relaxed," Acevedo advises. The only reason to drop out is if a sharp, specific pain forces you to alter your stride.

Walk on. A short walk can relieve and revive those sore and tired muscles, and can also eliminate a side stitch. In fact, walking breaks throughout the race are an effective part of many marathon programs because they give your body frequent recovery breaks and extend the distance you can go before fatiguing. Walk breaks can be limited to aid-station strolls for faster marathoners. Beginners might need as much as 1 minute of walking for every 3 minutes of running.

Stay focused. There's a tendency during these miles for the mind to drift, but fight it, or you'll slip off goal pace. It won't be easy to get the time back in the last 10-K. Maintain concentration by aiming to run each mile as fast as the last one, or by mentally "latching on" to runners around you. Whatever works for you, do it.

Add solids. Energy gels and bars, raisins, and nonfat candy are good choices, but try them first on long runs. And always take them with water, not sports drink, as too much carbohydrate can hamper your ability to absorb water. Whatever your carbohydrate source, aim for around 50 calories every 15 minutes. Taking in carbs is so important because stored carbs are replaced by stored fat as the body's main energy source from about the 20-mile mark on in a marathon--and fat isn't nearly as efficient as carbs at delivering energy.

Miles 20 to 26.2

It's time to scan the horizon for the runway. But unlike with flying, you want to maintain speed or even increase it slightly during landing. "The 20-mile point is where the race begins," says Lorraine Moller, marathon coach and 1992 Olympic Marathon bronze medalist. "The first 20 miles are to get yourself to the starting line of the 10-K that comes at the end." If you've trained adequately and haven't made on-course mistakes, you won't encounter the dreaded "wall." Rather, you'll be amazed how many runners you can pick off. "If you paced yourself correctly," says Moller, "the final miles can be exhilarating--the best feeling in all of running."

Almost there. Stay positive by focusing on the shrinking distance to the finish line. Think about running from one mile marker to the next, and if you're feeling good enough to pass runners, focus on catching one at a time. Enjoy the thrill of the hunt as you track and overtake each of them. When you hit mile markers, don't say those numbers (21, 22, 23 . . . ). Rather count down the number of miles to go (5, 4, 3 . . . ).

Keep drinking. Don't bother eating the last couple of miles because solid food won't help now (it takes too long to be absorbed). But keep drinking, and pour water over your head to help you feel cooler.

Cheer up. Runners adore the New York City Marathon for its noisy spectators, but how do you keep your spirits up at smaller marathons? "I imagine that every tree I pass is cheering for me," says Moller. If your imagination isn't that fertile, use self-talk. Repeat messages such as "stay smooth" and "run tall." Or visualize the spectators or your family cheering for you at the finish.

Dig deep. Keep reminding yourself that you only have to endure this fatigue and stiffness just a little longer. It's practically nothing compared to the hours of training you put in. You wouldn't want to waste that, or throw away the chance to run a time you'll treasure for years. Don't let up until you cross that line.

Marine Corps Marathon

1. Beware of the crowded start area, which can be overwhelming with 18,000 runners. Get there at least an hour before the start, and bring an I.D.; you may be asked for one.
   
2. If possible, start on the right-hand side of the median on Jefferson Davis Highway in the first mile. The course soon merges right, so best to be in position to begin with.
   
3. Be prepared for lots of loops on this course. It seems like you run forever only to end up where you started. This happens several times. Just relax, and click off the miles.
   
4. Brace yourself for the 14th Street Bridge crossing at about the 21-mile mark. It's especially steep at the base, so shorten your stride, pump your arms, and motor over it. Regroup on the downhill, which deposits you back on the Virginia side for the last time (phew).
   
5. Save some effort for the last half-mile, when you turn up a steep hill toward the Iwo Jima Memorial. And even when you reach the memorial, you run around and past it, so it's still another quarter-mile to the finish.
   

It's Taper Time

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