"You have to have confidence in your ability, and then be tough enough to follow through." Rosalyn Carter

I received an interesting article on pacing from Runner's World today. Long distance runners talk a lot about pace, about starting out slow, and finishing strong. Some of you have a finish goal in mind and will use your Garmin, stop watch, or a pacing group to maintain an even pace - and that is the best advice according to this article.

Take time to read this article - page 3 of the article even gives specific hints for the Chicago Marathon! And remember heat does factor into your pace - adjust accordingly and stay hydrated head to toe. Enjoy the sunshine, enjoy the crowds, enjoy the sights and sounds all around you.

"In a very real sense, running a marathon is like flying a plane. Both involve traveling through three stages: takeoff, cruising, and landing. And with both endeavors, crashes are to be avoided at all cost.

Fortunately for marathoners, crashes are survivable and you can try the journey again a few months later. Unfortunately for marathoners, a single miscalculation can bring on a crash. Stand at the 24-mile mark of any marathon, and you'll see the proof. Yes, it can be ugly.

But if you're smart, if you stay positive (very important in a marathon), and if you make the right food, fluid, and pacing adjustments along the way, you'll run the race of your life. With the following mile-by-mile guide, that's exactly what's going to happen."

Miles 1-3: Listen for the National Anthem at the start - be thankful for the many freedoms we have, including the ability and means to participate with so many other people. Look around you. Each participant trained through the long hot summer just like you. Each person brings his or her own reasons and obstacles with them. Run your own race. Don't get caught up with the crowd and maintain a pace that is slower than your anticipated pace. Aim for your first mile pace to be 10-15 seconds slower and gradually accelerate through mile 3.

Miles 3-13: This is cruising speed. Try to run each mile at the same pace - comfortably. Don't worry about "banking" time - it doesn't usually pay off.

Miles 13-20: Like life, the teens can be unpredictably and tough. Stay relaxed - and don't let your mind drift. Run each mile at the same pace. Mentally it's tough because you don't have the luxury of seeing the finish line yet! Take walk break as needed - you've still got a ways to go.

Miles 20-26: Let the race begin. Now is the time to pick up your pace a bit. Dig deep - for many of you, this is unchartered territory. Focus on how many miles are left and that you are almost done. It's just a 10K to the finish and five months of work is finally going to pay off. Keep your chin up and remember all those reasons you decided to do this in the first place. Visualize the finish line.

Mile 26-26.2: The finish line is in sight - there really isn't anything sweeter than your first marathon finish line. Everyone experiences it in different ways - some cry , some laugh, some are stunned, others are elated. It's all good! Finish with your head held high and a smile on your face!

Mile 27: You know what to do - and do it well. Celebrate your success. Be sure to rehydrate and refuel properly - take a short nap and a cool shower or jump in the pool. Smile for the cameras - enjoy the feeling of victory!

See you in Chicago!

Mary