Bad Patches: In a marathon especially, it is likely that you will experience moments where you struggle to maintain your pace. Sometimes this period of feeling bad will last a mile or two.  The trick is to remember that your body will recuperate and you will move past this rough spot and feel better again. 

Consistency: No one workout is as important as consistent training.  If you can develop a routine you are likely to stay with your plan. It is less likely that you will get injured if you train on a regular basis.

Course: Being familiar with the course can make a big difference in your race, especially over the last six miles. When you get tired, your mind will wander more.  If you're familiar with your location you'll be more relaxed and better able to visualize the finish line.

Double Workouts: One of the biggest keys to the success of runners I've coached is doing two workouts a day. Split up some long runs and get more out of your workouts. It also lessens the chance of injury.

Equipment: Five weeks before the marathon take a look at your running shoes and determine if they will hold up for the marathon. If not, this is the time to break in a new pair.  Use races to insure that all your clothing fits well.

Expectations: Don't create unrealistic expectations. Give yourself a range of time that would make you feel good about yourself.  Use workouts and shorter races to establish a pace that is realistic for completing a marathon.

Family and Friends: Use them to declare your intentions and help you stay committed and focused on your goal.  Choose some spots on the course where they can hold onto any backup equipment you may need.

Motivation: Determine what motivates you and use it to your advantage. Post you entry form and goals on your refrigerator or somewhere at work to remind you.

Nervousness: A little bit of anticipation is ok. Just remember that it all goes away once the gun goes off.

Patience: It's the key to the city. If you hold back early it will pay big dividends late in the race. Gage your pace by understanding your capabilities. Focus on how your body feels and keep telling yourself to run relaxed and confident. Use patience as your mantra word during the first three quarters of the race.

Weather: Use workouts and races to determine how well you run under different conditions. Make adjustments to your goals if the weather dictates a different strategy.

Upcoming Races:

August 3, 2002, 6 p.m., 26^th annual Allen Park Street Fair 8km, Contact: Motor City Striders at [email protected] or 248 544-9099. 

August 10,  8 a.m.,  Run Thru Hell, (and Harrison Hensley's 70^th Birthday Celebration) in Pinkney, Contact: 734 878-6640