As seasoned (read that "old") runners with more than twenty-five years of running punishment to our feet, we have read a host of books on training for a marathon, participated in several marathon training programs, and paid a fortune in subscriptions to Runner's World. But we have yet to find a comprehensive list of "Dos and Don'ts" for runners like us--we are somewhat faster than a turtle, but much, much slower than 99% of the rabbits who write books and articles on running! What follows, then, are our tips, hints and ideas for the marathon novice (and not so novice) on how to endure marathon training, survive 26.2 miles, and cross the finish line ambulatory and upright, albeit at a time when the elite runners are already back at their hotels ordering brunch from room service.

Picking Your Marathon "Poison"
It is not by accident that the vast majority of marathons are run between October and June, with the northern cities holding theirs in the October to November and April to June time periods, with the December to March time periods being prime for the warmer climates. Since we believe that heat and humidity have the greatest adverse impact on running performance, our selection process always starts with marathons where the average temperature on race day will be no higher than 60 degrees, and preferably in the 50 degree range, with low humidity. But this selection process has a catch: the date of your marathon will, in turn, determine the weather conditions for your training period--it's either training in the heat and humidity or sloshing through the snow. Look at it this way, either alternative will be sure to build character!

There are a number of marathon schedules on the Web, but we have found that Marathon Guide at http://www.marathonguide.com/ provides the most useful information. Here, you can survey the marathon schedule and pick your "poison" based on (i) location, (ii) time of year, (iii) course terrain, and (iv) race organization. One other suggestion--check out the "runner surveys" for the race that interests you to learn about the likes and dislikes of fellow runners.

For a first-time marathon, there is none better than the Marine Corps Marathon run in late October, with the Chicago Marathon (in mid-October) a very close second. A smaller race, but with a very flat course, is Kiawah Island Marathon in early December. Also a favorite of ours is the Disney World Marathon in January.

Training
When selecting your marathon, try to give yourself 16 to 18 weeks of training time. There are a number of training schedules available in books (e.g., Galloway--although we are not a fan of his run/walk training program) or on the Web--some of the better ones is Hal Higdon's program at http://www.halhigdon.com/marathon/Mar00index.htm. If there are running clubs or marathon training programs in your area, we highly recommend that you consider joining one, particularly if you are just getting into marathoning. They will provide the training schedule, and you will have a group of like-minded, running-crazed people to share your pain!

Since most marathons are run on a Sunday (Boston is on Monday-- "Patriots' Day"), most training schedules are planned so that your longest training run of the week is on Sunday. While we work out every day of the week, we generally mix running with some form of weight training (e.g., 5 running/2weights, or 4 running/3 weights). A 16 to 18 week training schedule is a long time, and a running/weights schedule really helps break up the rigors of the runs.

Runner I.D. -- First things first. Never go out of the house for a run without some form of I.D.--you do not want to be a "John/Jane Doe" at the emergency room of your local hospital. (A recent "no I.D." case occurred in July 2003: the Washington Post's article, Man Found Dead Along Running Path, described the finding of an unidentified man who had a fatal heart attack while jogging. Since he had no I.D. on him, the article described his clothing and asked readers to contact the police with any information concerning his identity. He was identified approximately 24 hours after he arrived at the hospital.)

We suggest you order metal imprinted "dog tags" that will slip into a small pouch designed for attaching to your shoe, or there is a great new Velcro clip-on I.D. tag for your shoe at http://www.roadid.com/products.asp. We prefer the shoe I.D. because you never forget to put it on-- it's there when you lace up. (If you do go with the I.D. shoe pouch, it also enables you to carry money in the event you run out of "gas" and need a cab ride home!)

Reflective Running Clothes -- If you have done any running on city streets and sidewalks, you probably now know that "driving courtesy" is merely a mild form of "road rage," and that you need to dress and run defensively. If you run in the early morning or late evening, make sure you wear a reflective vest, a "flasher" (blinking red light), or some other type of material that will alert drivers that you are "sharing" the road with them--and not a moving target! In the daylight hours, we also recommend you wear very bright, "hot" colors (e.g., "school bus yellow," "stop sign red," etc.) for both your running shorts and singlets, and stay away from the dark colors (e.g., black, blue, grays, greens, etc.) as they cause the runner to blend into the roadside terrain. (Also remember that red appears as almost black in the dark.)

Running Shoes -- When most people decide to start training for a marathon, they slip on their old running shoes and take off. Be careful! Your old, comfortable running shoes probably will not give you the ankle/knee/leg support you need for the increased mileage. We suggest you buy two new pairs of running shoes and rotate the pairs from run to run because we found that the increased mileage and the soaking they get from your sweat (particularly during the summer) break down the support of the shoe. Our rotating pairs last about four to six months. But make sure that you go to a running store to buy your shoes--they have salespeople who are runners and have an understanding of which shoe models are best for you. By the way, when the increased mileage awakens the "pain demons" in and around your knees, it may indicate (i) you need new shoes, or (ii) you may be a candidate for custom-made sport orthotics, or (iii) you are running on slanted roads.

Pain Demons -- If (when) you become a running "junkie," you will find that running-related discomforts (the word "injury" is not in our vocabulary) are best treated by professionals who themselves are running "junkies." Our family doctor, chiropractor, and podiatrist are all runners, so we never hear them say, "Well, if it hurts, stop running." In more than twenty-five years of running, we have never been forced to stop as the result of a running-related discomfort-- although at times, I must say that one or both of us have looked like the walking wounded!

Runner's Lube -- Even with the best running shoes and perfect orthotics, on long runs you should anticipate blisters during the run. Why? Because it is impossible to keep your feet dry when you are running more than two hours. Not only will your feet sweat, but the sweat from your legs and trunk will flow down to your feet and soak your shoes. We have found that a generous application of Vaseline on, around, and in between the toes, on the balls of your feet, arches, and heels really helps. We also found that wrapping your toes with lambs wool (a la ballet dancers) helps reduce blisters in this area. Also, don't forget to apply Vaseline or a runner's lube to the inside of your thighs--this will prevent chapping caused by the rubbing action of your running shorts between your legs.

If you begin to get severe toe blisters (blackened toes), you should consider increasing your shoe size by half a length and/or buying shoes with a wider toe box (e.g., Saucony is known for its wide toe box). This is particularly important during the summer months when you sweat more and the heat causes your feet to swell. (It also is important to keep your toenails clipped short, particularly for the long runs.)

Water/Sports Drink -- On runs longer than eight to ten miles (and runs longer than five miles in the summer heat and humidity), it is very important that you stay hydrated. To do this, you have to carry water or a sports drink.

We have found that the "fanny pack" style holder works best, particularly those that have small side pockets for carrying energy gels, hard candy, and car keys. (To prevent the adjustable belt from enlarging when it gets wet, we secure the belt by placing safety pins on either side of the belt buckle clips.) The "fanny pack" comes with a standard 16 oz. bottle-- we suggest you go up to a 28 oz. or a 32 oz. bottle. (These larger size bottles are readily available in cycle shops.) For a cool drink, try filling the water bottle half way and placing it in the freezer the night before the run.

On long runs, we try to consume a 28 oz. bottle of water every eight to ten miles. To refill our bottles, we always plan the run so that we pass a gas station, 7-11 store, etc., that has cold water (and ice) for our refills near the 10 mile mark.

There are other water carrying methods, but they did not work well for us. The handheld bottle was a disaster. It was fine for about one mile, then it became a source of irritation. By mile ten you have an uncontrollable urge to pitch it--and we did! Some of our friends like the "camel-back" water pouch, but we found it too difficult to get a sufficient amount of water without sucking hard which, since you are running, leaves you gasping for air. The camels can have them!

Energy Gels -- We strongly recommend that you take an energy gel while on your long runs. There are ten or so gels on the market, and you will need to try several of them to find one that you can tolerate while running. They vary by flavor and consistency--we prefer those that have a lighter consistency to those with a heavier consistency. On runs longer than eight to ten miles, try to consume one energy gel every five to six miles. On runs of eighteen to twenty-two miles, we also suggest consuming an energy gel a short time (15 minutes or so) before the run.

Candy -- We have found individually wrapped hard candy (e.g., Brock's peppermint and spearmint candies) is a MUST for the fifteen to twenty-two mile training runs. Taken toward the end when you are running out of gas, the candy not only gives you a lift, it also helps settle your stomach should you be nauseous. Make sure you carry three or four in the event you drop one or can't get the wrapper off. To ward off nausea, you also can carry antacid mints (e.g., TUMS)--but remember to place them in a small plastic bag to keep them dry.

Road Camber -- By running on a slanted road or path (even one slightly slanted) for extended periods of time, you likely will develop pain on the outside of the knee on the leg that is below the slant. Periodically change the side of the street that you run on. Run with the traffic for several miles, and change over and run against it. This is particularly important where the streets or running paths have a great deal of camber (i.e., arch or pitch in the road from the centerline down to the shoulder). When doing track work, periodically change directions (i.e., every mile of running) for the same reason--there is a slight camber in most tracks, particularly on the inside lanes.

Hats & Shades -- When running in the summer, we strongly recommend that you wear a white or light colored runnning hat. In addition to protecting you from the sun's rays, covering your head will make you feel at least 10 degrees cooler than if you run with the sun beating directly down on your head. Running hats also have sweat-absorbing headbands that greatly reduce the amount of sweat that rolls down your forehead and into your eyes. If you run with a hat and sunglasses, you not only look "cool," but the tint of the glasses (combined with the hat's protection) makes you feel much cooler too. (Then again, maybe we have run too many miles for our own good and need to retire to the runner's funny farm--in any event, at least try the hat & shades to see if they work for you.)

Band-Aids for the Men -- On long runs, particularly in the summertime, your running singlet will become chalky and somewhat stiff around the chest area. This is caused by the drying of the salt in your sweat, and produces what amounts to "cloth sandpaper" that rubs your nipples with every movement of the singlet and swing of your arms. (At almost any long distance road race, you will see many male runners pass by with the chest area of their singlets drenched in blood, all the result of the "cloth sandpaper" rub.) To avoid rubbing your nipples raw from the friction generated by your t-shirt/singlet, cover the nipples with band-aids. Based on trial & error, Johnson & Johnson's "Large Water BlockPlus Band- Aid" and the CURAD "Sensitive Skin - Extra Large" (2x3) bandage give the greatest coverage, adhere to the chest throughout long, hot sweaty runs, are not loosened by the action of your sweat, and are removed without too much discomfort. This is one item that you will forget to put on only once!

Race Week
The seven days before the marathon are THE BEST! You are tapering down on running and tapering up on carbs--and drinking a lot of water. Your last long run is a ten miler on the Sunday before the marathon. Then it is five miles on Monday, three miles on Tuesday, and two miles on Wednesday, with no running on Thursday or Friday, capped by a slow, one mile on Saturday (a tension releaser). We also do not do any weight training during this week.

Carbo Loading -- Our carbo loading (eating more carbohydrates and less protein) begins in earnest on Wednesday evening, and continues through breakfast on Saturday with a generous serving of pancakes. We feel the Friday evening meal is the time to load up on the pasta, with the Saturday evening meal generally a combination of fish (salmon, for the omega fats) and a light pasta dish.

Race Attire -- If your marathon is in another city, then advance clothes planning is essential. Since you will be glued to the Weather Channel for at least ten days before the race, you will be able to lay out your running ensemble for all of the various weather scenarios that your imagination can muster (e.g., Option 1: shorts and singlet; Option 2: shorts and short-sleeve shirt; Option 3: shorts and long-sleeve shirt; Option 4: light-weight tights, long-sleeve shirt, crew-length socks, and cotton throw-away gloves; Option 5: heavy-weight tights, two layers of long and short sleeve shirts, and cotton throw-away gloves; and Option 6: Gortex parka & pants, dog sled and snow shoes, etc.). Based on our experience, you will probably have these outfits laid out four or five days before you are scheduled to leave for the race, just so you can think about the alternatives! You may even want to prepare a check-list: (1) clothes, (2) fanny pack, (3) ChampionChip (if you own your own), (4) Vaseline, (5) band-aids and lamb's wool, (6) hat, (7) gloves, (8) 45 gal. trash bag, (9) energy gels, (10) hard candy, (11) portable coffee maker (in the event the hotel doesn't have one), (12) race day breakfast, and (13) oranges and bananas. DO NOT FORGET YOUR RUNNING SHOES!!

Packing For Success -- If you are traveling to the race by air, pack your running clothes and running shoes as a carry-on. Do not check these items through to your destination--your destination and the luggage's destination may not be the same! (While you can buy running clothes at the race expo, you don't want to be running 26.2 miles in new running shoes.)

Expo -- Try to go to the packet pick-up on Friday, or early Saturday morning. Marathon expos are terrific--you will find fellow marathoners, lots and lots of running merchandise, and an air of excitement that is matched only by the excitement you will experience at the starting line on Sunday. Spend several hours there, then go relax, and try to stay off your feet.

Race Day Activity
Get up in sufficient time to eat a relaxed breakfast, go to the bathroom, and get to the starting area. We try to arrive at the race approximately 45 minutes before the scheduled start. Working backward, we figure the time to travel from home or hotel to the race, then count back two hours to arrive at a wake-up time.

Race Day Breakfast -- We have the same breakfast we have every Sunday during training, with maybe an added orange or banana. If your marathon is away from home, remember that the hotel room service may not be available at 5:00 a.m. or 5:30 a.m., so bring a portable coffee pot (for coffee or hot water for the oatmeal), your own cereal and fruits, etc. You likely will be able to purchase these food items, milk and orange juice in a convenience store at or near the hotel--but you never know! (When we travel to a marathon in another city, we look like a military expeditionary force mounting a winter campaign--we carry two of everything!)

Race Bib -- Pin your bib to your shorts, where it is out of the way of your running motion. If you do pin the bib to your shirt, make sure it is (i) in the front, and (ii) well below your chest--near your midsection. There also are "bib belts" that allow you to clip the bib on the belt and secure it around your waist. (We find these belts work very well, and do not interfere with our water fanny pack.)

Race Chip -- Almost all marathons are now Chip races. This means that your running time will be electronically monitored by means of an electronic chip that is fastened to one of your running shoes and sends a signal as you cross over an electronic mat at three or four locations on the course. The chips are distributed at the expo when you receive your race bib.

Grease Up -- Lube your inner thighs, and apply Vaseline to the bottoms of your feet, heels, and toes.

Cover Up -- For the men, don't forget to cover your nipples with band-aids.

DO NOT OVER-DRESS -- All marathons (except Boston, with its noon start) generally start in the 7:30 am - 8:30 am time frame. Since you will be arriving early (say 45 minutes to one hour before the start time), there may be an early morning chill. If the forecasted low for Saturday night is in the 50s or below, you have three ways to keep warm before the race: (1) wear a warm-up and then, shortly before the start, deposit your warm-up at the bag check area; (2) wear old sweats and throw them away immediately before the start--you will see the trees adjoining the starting area "decorated" with warm-ups; and (3) wear a big plastic trash bag (we suggest the 45 gal. size) and pre-cut the holes for your arms and head (this is our choice).

We suggest that if the race day temperature is above 55 degrees, run in shorts and a singlet. If you opt for a short-sleeve shirt, make sure the shirt is made of "Cool Max" type of material. DO NOT WEAR A COTTON T-SHIRT (PARTICULARLY THE LONG-SLEEVED ONES). When cotton becomes wet, it will feel like a ton of lead, particularly around the mile 20 mark. Don't worry about the early morning chill (see our suggestion above on this). Once the race starts and your body temperature increases, you will be happy that you are not one of those runners decked out in tights, a long sleeve shirt, and jacket, who will be dying of the heat by Mile 5.

Remember that white or light colors reflect the sun, and black or dark colors absorb the sun's heat.

If you decide to keep warm by using an old t-shirt, with the plan to discard it after a mile or so into the race, it is a good idea to pre-cut the t-shirt up the middle before the race so that it can be taken off without a lot of hassle. To keep it closed for the start, simply take some packaging tape or safety pins and tape or pin it shut.

If you have opted for the trash bag ensemble, you will see a lot of runners wearing the bag, even well into the race if it is windy and cold. (We both have run more than 20 miles of a marathon wearing a trash bag--and probably could have sold it for $100 to those that we passed in the freezing rain!)

A relatively new, more stylish entry into the pre-race clothing is the "surgeon" suits made of recycled Tyvek paper, called "Sheddable Shells." The top/bottom suit sells for about $5 at the pre-race expos, or you can make a raid on your local hospital, or go on-line and order them at www.sheddableshell.com. It is a terrific buy.

If the weather during the race is going to be between 45 and 55 degrees, run in shorts and a short-sleeve Cool Max shirt. If the weather is windy and/or raining, move to a long-sleeved Cool Max shirt. (Remember--no cotton as the first layer!) You should also consider wearing throw-away cotton gloves--these can be purchased at the pre-race expo for about $2 a pair.

If the weather during the race is going to be below 45 degrees and overcast, windy and/or raining, consider running in lightweight tights, a long-sleeve Cool Max shirt, with a short-sleeve, throw-away cotton shirt as an additional layer. If you are inclined to wear a jacket, we suggest the "paper" Tyvek jackets because they can be easily wrapped around your waist if you become too hot, or simply "pitched" in a trash receptacle along the route.

If the temperature is going to be in the 30s, you should stay with the lightweight tights and long-sleeve Cool Max shirt, but consider wearing a slightly heavier wind-resistant jacket. (If the forecast calls for dropping temperatures, rainy and/or windy conditions, then keep your trash bag and put it on when the weather turns.)

Potty Training -- Having consumed gallons of water during race week, with extra heavy doses on Saturday, you will be heading to the bathroom, it seems, every fifteen minutes! Your kidneys also will receive a generous contribution from all of the carbohydrates you have been consuming. This one-two punch will be with you right up to the start of the race--and very likely for several miles thereafter. So, you ask: "What does a person of some modesty and decorum do?" Or, stated differently: "How do you go to the bathroom in front of 20,000+ runners and 100,000+ spectators?!" Right now, as you are reading this, you are thinking: No way! Not me! Well, come race day, everyone, and we mean everyone, will be hearing "nature calling" loud, clear, and often!

Remember the 45 gal. trash bags? In addition to keeping you warm on those cold morning starts, the large trash bag--especially for the women--is most useful when you start getting the pre-race jitters and have to go to the bathroom every fifteen minutes. For the men, any tree or bush is fair game. But for the women--particularly the first-timers--the trash bag acts as a perfect dress cover for those crowded conditions! You simply squat down and go! By the way, these bathroom jitters also are the reason that running shorts are greatly preferred over tights--try pulling down tights when you are in a hurry!

You are probably asking--don't they have those port-a-johns? Yes, but not 20,000 of them and not down in the starting corrals where you will be asked to enter about 30 minutes before the start--and 30 minutes is a very, very long time when you are fully hydrated and nervous. (It was during this time that I first saw my wife, then the President of the Junior League of Washington, D.C., squatting with a group of women off to the side of the road without a care in the world--except, of course, for the pending start of the marathon. She also has learned how to spit and use a "farmer's handkerchief" while running!)

Race Pace -- For us, race pace is the pace everyone else runs and we wish we could too! The authors of marathon training books and the marathon coaches are all cut out of the same mold--they have been running since grade school, have zero body fat, have long legs, appear to float when they run, and are disappointed with a 2:45 marathon time! They are into speed--we are into endurance (and pain)! There also is a practical difference between your training race pace, and your race-day race pace. Your training is geared to running the various long training runs at "X minute per mile pace," where you generally do not stop running. But on race day, you will find enticing water stops every two to three miles, and the bathroom urges (more on this later), all of which could cost you 30 to 40 seconds per stop. This means that to meet your finishing time goal, you will either have to run faster than the planned race pace to make up for the lost time, or, as we do, accept your fate and come in several minutes later than planned.

Water Stops -- One way to minimize the number of water stops is to carry your own water bottle (just like you have been doing during your long training runs). You can run through the water stops just like you see the elite runners doing on TV. But this is very dangerous because invariably you will not drink a sufficient amount of water to maintain proper hydration. You should drink at least two water cups (probably about 6-8 oz) every time you stop for water. Grab two cups of water and simply slow your pace to a fast walk while you drink them. If the water is distributed in paper cups, you also can take one "on the run" by simply clamping closed the top of the cup with your hand and suck the water out of the opening. This will avoid spilling the water as you run, as well as allowing you to suck the water, thereby getting more without choking.

There has been a great deal written about drinking too much water, particularly for those of us who will be out on the course for three to four hours. We have a theory, based on experience, that runners may over hydrate because the water stops, particularly after, say, the 18 mile mark, are eagerly anticipated as an acceptable place to walk for 50 feet or so! Ergo--the more you need to walk, the more water stops. And of course, no self-respecting marathoner is just going to walk through the water stop, so you drink! Given the dangers of over hydrating, we suggest you enjoy the brief walk, and fake drinking the water.

Bathroom Strategy - There are no bashful marathon runners!

For Men Only: Never, never stand in line for a port-a-john along the race route! Trees, shrubs, bushes, bridge abutments, alleys, parked cars, fences, or any other stationary object are ideal cover for a quick pit stop. If you see someone else at a location, don't be bashful. It has been officially "marked" by an earlier runner and available for a similar use. If you come upon a clear area, don't be surprised if you are joined by five or ten other runners. It is merely the marathoner's first axiom of survival--"If he can do it there, so can I"--you will draw a crowd every time!

For Women Only: Never, never stand in line for a port-a-john along the race route! Although women don't have the identical selection as the men, they do have trees, shrubs, bushes, and the space between parked cars. Here, the marathoner's second axiom of survival comes into play--male runners will not use the same area when in use by female runners! And, as with the men, when you see that one female runner has found a reasonable place, she will be joined by other females, bringing the first axiom also into play--"If she can do it there, so can I."

Running Your Race
Do Not "Go With the Flow"! -- Go out slow for the first mile--45 seconds to 60 seconds slower than your race pace--and do not try to make up that time in the second mile. By getting caught up in the excitement and "adrenalin rush" surrounding the first two to three miles of the marathon, excessive speed will cause you to produce lactic acid, and by mile 15 your legs will feel as if someone is using them for tom-toms!

Your pace for the first five miles should be at least fifteen seconds below your intended "race pace."

This is very important: Run the tangents on turns, curves, and corners. By cutting across the course on turns, curves, and corners, it shortens the distance of the race to the certified distance.

The Last 6.2 Miles -- The first 20 miles are the easy part--it is the last 6.2 miles that make the marathon a special event. This is where you will begin to fall apart unless you have stayed hydrated, kept your energy level up by consuming energy gels, and kept your prayers up. You also are likely to experience shooting pains in the feet, calves, thighs, butt--you name it, and if it has any relationship to running, it will be complaining. The key to getting to the finish line is keeping your arms moving in a running motion--even if you are walking. We have found that this motion reminds the brain that you are not in Hell, but "running" a marathon. (This also is the time when you will discover that you went out too fast at the beginning, and what it means when they say that lactic acid build-up will knot your muscles.)

Finish Line -- When you cross the finish line, regardless of your time, it automatically places you among an elite group of people who can say, "I am a marathoner"!

Post-Race Activities
Family Reunion -- Before the race, make sure to plan where you will meet your family and friends after the marathon. This is important because the area immediately behind the finish line will be fenced off and reserved only for the runners. In this area, you will receive your finisher's medal, a protective blanket, have your photograph taken with your finisher's medal, and have the opportunity to take in some post- race nourishment (water, juice, fruits, pastries, etc.). Once you exit the finish area, you will confront thousands of excited families and friends and, believe us, it is nearly impossible to find someone in this sea of faces if you don't have a very specific prearranged location to meet (e.g., immediately next to the sign pole identifying the reunion area for those whose name end in 'K,' or the front left corner of the gear pick-up tent, etc.). (In the Information Booklet that most marathons send to runners well before the race, there usually is a diagram locating the finish line, finisher's area, and family reunion area. If at all possible, check it out the day before the race and pick your spot remembering that it will be packed on race day.)

"Hello Legs & Feet"! -- After crossing the finish line, the lactic acid build-up in your muscles will catch up with you (if it hadn't during the race!), and your legs will be weak, stiff, and sore. You may be unable to walk (sounds like fun, doesn't it?). We suggest you sit down (with assistance) and stretch out your legs for about thirty minutes, then walk about one mile (to your car or hotel). We found that the one mile walk is critical to your sense of well being on Monday!

Cool Down -- When you return home or to your hotel, we recommend you not take a hot (or even warm) shower - your body temperature will likely still be elevated and your skin pores still open. A hot or warm shower under those conditions may make you lightheaded, nauseous, and could even cause you to lose your balance and fall. Remember--keep it cool! After freshening up, it is very important that you sit back and relax by elevating your feet for several hours--this enhances the circulation in your legs and tends to minimize the leg stiffness (and pain) you will experience on Monday morning.

Wearing Your Medal -- Assuming you didn't sleep with it on, the first thing you do Monday morning is put on your marathon medal and wear it out in public - you earned the right to brag!

Final Thoughts
Running a marathon is not for the faint of heart--it demands sixteen to eighteen weeks of hard training, culminated by three, four, or five hours of (often painful) running to reach the finish line. You will exhaust your body and your spirit. And when it is over, you will swear that you will never run again, much less another marathon! But, with the finisher's medal on your mantel, and after several days on Advil, your memory begins to play tricks on you and you begin to think that running that marathon wasn't so bad after all, and thinking: "I wonder which marathon I should run next?"

See you at the Starting Line!

Photo above by Victah@photorun.com.

Susan and Bob Koehler have a combined 47 marathons under their belts (Susan with 21 and Bob with 26), including the Venice, Italy, Marathon to celebrate their 30th wedding anniversary.