How to run a marathon... in 3 easy steps

"Running a marathon is easy - it's just a 10K after a 20 mile warm-up." So goes popular T-shirt wisdom. And as far as T-shirt wisdom goes, this is about right.

Indeed, with just a day left for the actual run on Sunday in Miami, this is NOT the time to be thinking of how best to tackle the course, get past the sea of runners, determine the per mile pace and all that. This is a time to be calm, think positive thoughts and preferably not think about the race at all.

Yet, as Samuel Johnson once (almost) wrote: The prospect of hanging in a few days focuses the mind wonderfully. By writing this down, I'm hoping these thoughts won't constantly cloud my mind when I need it most to be free.

Coach Fred says, divide the run in three parts: 10 miles, 10 miles and a 10K (6.2 miles). In the first phase, run the first 10 miles at a pace 1-2 minutes slower than your regular pace. Don't worry about the sheer energy and enthusiasm of other runners, just run slowly at your own pace. Always walk at the water stops. Take a break if you have to. In the second phase for the next 10 miles, run at your regular pace. Conserved energy during the first phase will be of use here. Hydrate when you need to, eat salty pretzels and drink electrolyte-laden water (Gatorade, etc). In the final phase, run the last 10K at your best pace. Increase speed if you have to, but run at a comfortable pace.

That's it. Think 10K after the 20-mile warm up.

But as everyone knows, strategy is one thing. Execution is a totally different beast, of course. I know I'll find out when the rubber hits the road, literally.

Now I feel better already.

After this, I have a strange feeling that I'll be writing a "How NOT to run a marathon". *tongue firmly in cheek* Stay tuned...