Some Random Marathon Note

The key issue is to eat mostly carbohydrates and very little fat and protein the last three days before a marathon, and to take your big meals shortly after a workout. That way you get the highest percent of glycogen loading in your leg muscles. There's also evidence that you can increase your leg glycogen supplies if your final workouts include some high-intensity running. Do just 30 or 40 minutes of easy running the last three days before a marathon and finish up with a couple of minutes quite hard.

Speed workouts tend to be three cycles of two-mile repeats including a half-mile in 6:30, goal marathon pace; a mile at 6:00; and a half-mile at 5:30 pace.

Start from your base long-run mileage of 11-12 miles, with increases of 1-2 miles a week, and a maximum length of 24-25 miles. Then taper for two to three weeks, decreasing mileage significantly, but continuing the speedwork.

During the Marathon

Take a gel pack about every five miles