I had recently returned from winning the "Over 75" age division at the Copenhagen Marathon in May.  We were running together to mark, in spray paint, a ten mile running course in his neighborhood streets for his routine weekly exercise runs.  We hadn't run together in a long time. As we ran and discussed my recent marathon, Steve told me he wanted to run with me when I did my 10th Marine Corps Marathon on October 25, 2009.

His interest in doing a marathon surprised (and pleased) me. Over the years, we had run together -- the Annapolis 10 Miler, a couple of Army 10 Milers, a couple of Cherry Blossom 10 Milers one half marathon and a few 10Ks -- but he told me long ago that "a half" was the longest distance that would ever interest him.   After he married two years ago, moved from Reston and started a family, we rarely had opportunities to run together.

Steve is my only son, the youngest of my three children and at 36 years old is 40 years younger than me. He's six-three, a fraction of an inch taller than me and 40 pounds heavier. But he's in good shape, works out -- so he's trim and well built. It's a wonderful feeling to know Steve wants to run a marathon with me.  

Race registration had long ago closed.  Within a week of our talk,  Steve went on-line and purchased a transfered marathon entry. Determined, he started ramping up his mileage.  He had made his decision with less than twelve weeks to get ready for the marathon.

Steve, it's truly thrilling for me that we'll be running your first marathon together. With so little time left before the race I've decided to pass on to you some training tips, advice and strategies that I've learned from doing 30 marathons and from advice others gave me.

Here's a checklist for you:

1. Remember:  If you don't train enough, you won't reach the finish line.  If you train too hard, you won't make it to the start line. Put in your mileage according to your training schedule. Take rest days as recommended.  Build your capacity and avoid injury.
2. Test out new clothes, shoes, drinks and tactics on long runs long before the marathon.  Don't do, wear or try anything new during the race.
3. Find out what power drink will be provided by the marathon and get used to drinking it to avoid stomach problems during the race.
4. Hydrate starting a few days before the race and don't pass up any water stops along the race route.
5. Stay off your feet and rest the day before the race.
6. Carb load.  I don't know if eating carbohydrates the night before the race really helps ? but it's a marathon tradition.
7. Protect your body from chafing -- put band aids on your nipples and Vaseline or Glide on inner thighs before you get to the starting line.
8. Plan ahead. Don't waste time or get stressed on race morning. Make a check list of all the items you will need before, during and after the race.  The night before stack it all up -- and check it off your list: GU, Glide, bandaids, Gatorade, sun block, sunglasses, cap, snack, throwaway shirt (or plastic trash bag) and after-race clothes.  Pin race number on shirt and put D-tag/chip on shoes before you go to sleep.  
9. On race morning, double knot your shoe laces tightly so you don't have to stop during the race to tie them.
10. Get to race early to use portajohns before lines get too long.  Use your empty wide neck Gatorade bottle in the start line for last minute relief. Toss it just before the start.
11. Start the race slowly -- and gradually build up to your planned marathon pace during the first mile.  Don't get caught up in the excitement and speed at the start.
12. "Blue Line" Running.  The marathon course was officially measured with a blue line along diagonals to determine the theoretical shortest course. Don't make sharp right or left turns but run on a diagonal when approaching a corner that you have to turn.  You will run significantly fewer steps and save time.  
13. If it's a hot sunny day, always run on the shady side of the street. The sun saps your strength more than you think. Shade takes priority over "blue line" running.
14. Jumping around avoiding other runners in a crowd wastes time and energy.  Don't run in the middle of the pack where you may be bumped and jostled by those passing.  Stay on the outside/inside of the pack (but cut those corners.)
15. Run erect. Slouching puts pressure on your diaphragm as well as your legs, back and neck -- all of which will slow you down.  
16. Don't swing your arms across your body.  Pump them forward and back with your fingers grazing against your running shorts as they go back and forth.  Your body will follow the direction your arms move.  Keep your arms moving forward or you will waste your energy and will slow your forward movement.
17. Don't clench your fists -- the tension will spread up your arms to your neck. Relax. Imagine you are holding a potato chip between each thumb and index finger and DON'T let them break.
18. Body Check: Every two or three miles, as you pass the mile marker, mentally check your body posture.  Ask Yourself:  Is my head erect? Shoulders back? Not slouching?  Are my hands relaxed, not clenched? Are those potato chips still intact? Are arms swinging forward?
19. Don't over-stride running downhill. Your quads will ache.
20. Pump your arms back hard going uphill.
21. "Bataan Death March"  The marathon distance is deceiving. You may think 26.2 miles are only two 10 milers and then a 10K, all distances you have run before. Don't think the 20 mile marker is "The Wall" -- think of it as the marathon half-way point.  Be prepared: The last 10 kilometers are the toughest.  Unprepared runners are the "Walking Wounded" and struggle through the last five miles.
22. If during the race, things do not go according to your plan, don't panic.  Just readjust your goal, e.g. focus on finishing rather than setting a PR.
23. Don't listen to Crowd Cheerers toward the end of the race.  They lie!  They'll shout, "You look great!"  You'll know you don't look great.  And you'll feel terrible.  Don't believe those who say, "You're almost there!"  You're not "Almost There" until you can see the finish line. Last year at Mile 26 in the Richmond Marathon, I passed a runner writhing on the ground in pain and waiting for an ambulance.  He was "almost there" but didn't make it to the finish.
24. Try reciting mantras when the going gets tough. I find it helps when I keep    chanting over and over to myself, "No Pain. No Gain." or "Pain Is Temporary. Glory is Forever."  Repeating those phrases keeps me going.
25. When pains or a cramp slow me down, I concentrate on the body part that hurts -- calf, knee, thigh or buttocks -- and keep chanting -- "Pain, pain go away. Come again another day" in cadence with my running pace. It helps to be more specific and keep repeating, "Knee Pain go away. Come again another day."  Somehow by concentrating on the place where it hurts, pain does go away.  Sometimes.

Steve, I hope we have cool, dry weather on race day and that you have an easy marathon. Run steady and let the wind be behind you.  I'm looking forward to celebrate completing our marathon -- and before you will come to your senses, I'll try to get you to run the Milan Marathon with me in the Spring.