Tips for Running and Enjoying the Marathon

As a marathon runner for nearly 25 years, I've experienced many highs and lows in the sport, mostly from the middle of the pack.

I've completed world famous events, the Boston Marathon to the Big Sur International Marathon, both in perfectly cool April weather.

I've run the Helsinki City Marathon in Finland, an 8,000-runner race, held in downtown Helsinki on muggy late Sunday afternoon in August. And I've run the Gold Country Marathon, a now-defunct 50-runner race in the gold-mining foothills hamlet of Nevada City, California. It was held on mountainous Sierra Nevada foothills trails and with the finish-line temperature approaching 100 degrees in early June.

More than 80 marathons later, no two marathons have been the same. I've become stomach sick during marathons and I've finished marathons feeling like I was just getting warmed up.

I do, however, attempt to accept the marathon challenge the same way each time. As veteran runner, I usually increase my weekly mileage to several weeks of 50-plus miles and I incorporate at least two longer runs of 20 miles or more as the marathon approaches. In the final two weeks before a marathon, I reduce my weekly mileage, running about half my usually weekly mileage in the final week before the marathon.

Even after more than two decades of running marathons, I still sometimes get caught up "in the moment." I run too fast at the start and sometimes the pace of other runners influences me.

But I try to run a smart race and for me that means:

* Stay relaxed at the start and don't worry about the time of the first five kilometers. Let my body get into a comfortable rhythm.

* After five kilometers, maintain a steady per-kilometer pace. Resist the urge to increase my pace, even if I feel great.

* Drink fluids at every aid station, carrying the water cup out of the aid station and taking small sips.

* Use an energy gel product or another carried energy food (I like Payday candy bars) every eight kilometers.

* Stay focused as the kilometers progress.

* After 40 kilometers, use the final two kilometers to celebrate and absorb the surroundings and as another finish line approaches.

* Thank aid station volunteers whenever possible.

And, finally, either just before the start or during the race, I have a chat with my father. He died in 1992, but I like to think he's run at least part of all of my marathons with me.