By Ty Velde, Boston.com Corrrespondent

In many cases, we are pushing our bodies beyond previously known physiological boundaries and in doing so we are simultaneously testing our psychological will. Upon completing a marathon, it is not uncommon for someone to refer to it as “life changing,” because they have accomplished something that they previously questioned their ability to do. In doing this, marathoners state that not only are they in much better shape physiologically, but they now approach life with a much greater sense of confidence and vigor.

This second factor clearly speaks to the psychological and mind-altering aspect that training for and running a marathon provides.

However, what are the factors that influence the marathon experience? Are there particular aspects that can determine whether the experience is positive or negative? Why is it that some people decide to run a marathon, but so many people choose to sit on the sidelines?

While there are many factors that one may look to, I recently came across two factors, that I believe have very big influence on determining the overall outcome of the marathon experience …. the “set” and the “setting.”

I did not come across these ideas via a running magazine, training guide or anything related to running at all. Rather, I was reading a book on the 1960s counterculture and one of its key architects, Dr. Timothy Leary. When speaking about the psychedelic experience, a key 1960s countercultural component, Dr. Leary stated that it was influenced by two overriding factors … the set and setting, which were defined as follows:

'Set' is the mental state a person brings to the experience, like thoughts, mood and expectations. 'Setting' is the physical and social environment. (Source: Wikipedia)

As I read this, I could not help but to think about the marathon, as my mindset (or set) has always played a huge role in my experience, whether I’m training or on race day, and likewise my running environment (setting) has always been a very influential factor as well. Therefore, I thought to myself, could there really be a connection between the psychedelic experience that Leary was referring to and the experience of running a marathon?

When looked strictly from the perspective of “set” and “setting” I thought to myself that the answer was definitively yes.

The set
Your mental state when preparing for and running a marathon is extremely important. To simply decide to run a marathon, you need to possess, and approach it with, confidence. You have to believe in yourself and your ability to overcome the many challenges that will be put forth. Simply stated, if you thought there was no way you could complete the race, would you have even registered to begin with? Yes, you may have initially approached running a marathon with doubts or fears, but not with a mindset bent on failure.

As for training, if you approached each run with a sense of dread, would you have really stuck with it? Most likely the answer is no. When it comes to race day, while you may be anxious, are you really questioning your ability to finish the race? Again, my guess here is that the answer is a resounding “no”. Whether you realize it or not, your “set” throughout the entire marathon experience has played a huge role in getting you to where you are today. It’s given you the confidence to register, ensured you stuck to your training and will play a huge role in making sure you cross the finish line on race day.

The setting
On the most basic level, this can be viewed within the context of your physical surroundings. Who can deny the power and pull that a beautiful day can have on how you experience a training run or its impact on a race day performance? Additionally, where you choose to do your training can be a big influence. I’m one who has to run outside (the thought of a treadmill just makes me shudder), and this setting really defines how I perceive my training experience.

Furthermore, the impact of choosing to train and run in groups or with teams can provide a social setting of camaraderie, support and kinship that for many helps to define and enable a successful marathon experience.

Finally, when it comes to race day, who can deny the influence of the awesome setting that Boston provides…the history, the course, crowds, the energy! I have run many marathons, and while each setting is unique and motivating, I still have yet to find one as inspiring as Boston. Needless to say, when training as well as race day is viewed through the lens of the setting, it’s hard to deny its influence.

However, the set and setting are not two isolated factors. Rather when it comes to the marathon there is definitive interplay between the two. A negative mindset can turn the most beautiful and inspiring setting into place you want to flee. Likewise an uncomfortable setting, can quickly lead to a mindset of frustration and confusion. Therefore when it comes to running a marathon, it’s important to look at both your set and setting as unified whole. Understanding and evaluating both will enable you to formulate a solid race day plan.

With the above being said, while I certainly cannot predict what your “set” will be on Monday, April 16, I can say with close to near certainly that the “setting” will be incredible. The Boston Marathon is truly an amazing experience and the setting is one of complete inspiration.

As for Timothy Leary, while he certainly was not thinking about running a marathon when speaking to impact and importance of the “set” and “setting,” he did understand their impact on what can lead to a mind altering experience … and when it comes to Boston, it's more than just a marathon, it's truly a mind altering experience!

A marathon is a journey. While it’s ultimately about race day and the 26.2 miles we all will look to cover, in reality it’s much more than that.

It simply starts with the decision to run.

Then there is the registration process, which to me is really about making a commitment…a commitment to run and get to the starting line.

Then there is training. For many of us this is where the true challenge of running a marathon lies, as it requires commitment that extends far beyond single day.

Finally there is race day; the point where you ideally realize the fruits of your labors and go for it all.

For some the goal is a world record. For others it’s about breaking three hours. Some aspire for a new PR. For others it’s about simply finishing and proving to ourselves and others that “we did it.” But no matter what your personal goal may be, we all have one common objective associated with our respective marathon journeys and that is to cross the finish line.

Therefore, in order to make it across the finish line, we spend countless hours training and preparing ourselves both mentally and physically for the challenges of race day. A solid training program ideally ensures that when we line up at the starting line, we know expect from ourselves in order to successfully complete the journey from Hopkinton to Boston on Marathon Monday.

However, as much as I like to think that I know what will await me on race day, in reality it is in many ways a great unknown.

While I have prepared for many varying scenarios I may encounter, the truth of the matter is that when it comes to race day, I must also be ready to expect the unexpected.

What do I mean?

In short, 26.2 miles is a long distance and there is a lot that can happen between the starting line and the finish line. Some factors we can control, others we can’t, but it’s how we react and respond to these unforeseen circumstances that can significantly impact the race day experience and associated results.

For starters there’s the weather.

As much as I would love it to be 55 degrees and overcast, we may not be so lucky. It may be warmer; it may be colder. It may be sunny; it may be raining. Therefore, you need to be ready for whatever kind of weather is delivered. To simply hope for or plan around a certain scenario, is a recipe for assured frustration. Now maybe we might get lucky, but I wouldn’t count on it.

Then there’s your body.

We’ve all trained hard and prepared accordingly, but how your body reacts on race day may be much different than it has reacted during training. First off there’s the excitement and adrenaline rush that comes with race day. Then there’s the fact that you’re running 26.2 miles and the toll that takes on your body. As much as I pace myself during training, I always exert more on race day, and this adds whole other level of physical stress. Finally, there are the unforeseen cramps and aches that are bound to arise during the course of your run. Yes, running marathon is exhilarating, but it comes with a price. In short, your body is very likely going to throw you some curve balls and you’re going to have to address them on the fly.

On top of your body, is your mind.

I know I’ve said it before, but running is as much a mental sport as it is a physical one. What you think about and how you perceive your physical state via your mental mindset is critical. Speaking from experience, nothing amplifies discomfort more than a mindset that is focused on it. Yes, in my experience this has always been an area I have found most challenging about running a marathon. For me, if there is ever a reason for hitting a “wall” it’s at the point where the mind meets the body and the mind recognizes and acknowledges discomfort. While we all know that we will likely feel some level of discomfort during the course of race, the challenge arises from the fact that we don’t necessary know where or when it will occur and the impact it will have on our performance. However, the harsh reality is that for most of us it’s not a matter of “if” it’s just a matter of “when.” Therefore, how you choose do mentally address and deal with these kinds unforeseen issues can have a significant impact on race day.

However, while running a marathon is likely to bring a host of unexpected challenges, one quality that I have always found to be common across all marathoners is that of perseverance.

We did not get to the starting line because we signed up yesterday. We have gotten there via a long and hard journey of commitment. Along the way we have likely encountered many challenges that have made us question what we are doing and why. Yet in the face of this adversity we still persevere.

I’ve always found it key to realize that race day is by no means an isolated experience. In reality it is the final phase of the journey you embarked on when you first committed to run this race. So while race day in Boston is sure to be exhilarating (trust me, it is), it’s also bound to bring along some unforeseen challenges. The key here is not to be surprised; know that your body and mind will test you in ways you did not expect. However, it’s also the ability to overcome these challenges and persevere through them that also makes the journey of running a marathon and finally crossing the finish line, so extremely rewarding.

Over the years I’ve been running, I’ve heard many proverbs, but one that has stuck with me goes something like this… “May your feet move swiftly and may the wind be always at your back.” I can’t remember who said it, or where I heard it, but as a marathon runner it’s a statement that has resonated with me through the years.

Well nowhere was this message more apparent to me than when I set out for a training run last Sunday morning. Currently, I’m training for the Chicago Marathon which is coming up on October 9, and as a result I’d reached a critical juncture in my training. Therefore despite the fact that a visit from Irene was looming, I was not about let her interrupt my training schedule.

In the days prior, I had checked the weather and it appeared as if Irene would not be visiting Boston until mid to late morning. Therefore, I made a conscious decision that I was going to get-up at 5 a.m. so that I could have my 19-mile training run wrapped up by a little after 8 a.m. Well, as luck would have it, for some reason my clock got set incorrectly (we just moved two days earlier and were still getting settled) and the alarm went off at 3:30 a.m., not 5 a.m. as planned. Somehow I did not realize this at the moment, and by the time I did, it was 4am. I was already wide awake, so I just decided I’d get an early start. Needless to say, it was actually a blessing in disguise.

As I set out on my run, yes it was early, but it was eerily quiet. The streets were completely empty and I don’t think I saw another person out and about until almost six miles into my run. During this time it was raining off and on, but nothing too severe. However, as I ran along the Charles towards the MIT boathouse, I could certainly start to feel the wind pick-up. While I was certainly wary of the situation, I maintained a very singular focus of making sure I was getting in my miles. Plus, the solitude associated with the situation made things very, very peaceful.

It was not until about 8 miles into my run that I finally saw another runner out on the Charles. Well, at least I was no longer alone. We both looked at each other as we crossed paths, seemingly acknowledging that we were both in the midst of a “unique” undertaking. While no words were spoken, it was clear that we both had a mutual passion that not even a hurricane was going to come between. As I then continued on for the next 11 miles I saw about two or three more brave souls and dodged more than a few flying branches. While the wind was definitely at my back, it was also at my side and in my face. But fortunately my feet moved swiftly and I got my miles in.

Yes, I was tired, but in my mind I had beaten Irene!

In hindsight, when I look back on this experience, it reminds of me of how much we all endure in the process of training for a marathon. It’s about dedication and commitment to a goal. It’s about maintaining focus on and not straying from your objective. The fact of the matter is that when it comes to training for, and ultimately running a marathon, you need to deal with the hand that Mother Nature provides. For me personally, I’ve trained in sub-zero temperatures, 90+ degree heat, rain, sleet, snow and even on ice, all to ensure that when it comes to race day, I’ve gotten my miles in and that I’m ready.

And while I thought I had virtually seen it all, I can now add one more item to this list of training conditions - a Hurricane!

Globe correspondent Elizabeth Cooney has been writing about the Boston Marathon in the series "Going the Distance,"  which concludes in today's Globe. You can find it in the G Health section. She also ran it, and thanks you for checking in with her along the way.

I did it.

I finished the Boston Marathon. It was the hardest and most exhilarating thing I've ever done in my life. (Well, after bringing my two wonderful sons into the world).

I am eternally grateful to my husband, those two sons, my sister, sister-in-law, brother-in-law, niece, and father-in-law  who cheered me on. I owe my finish to my running partner, Rich, who pulled me through. And I did need help making it through. Those last 5.2 miles I felt like I was running on fumes. No particular aches or pains; no troubles up or down the hills. I just met my endurance limits, despite diligent water, Gatorade, and GU stops. "Dig deep," Rich would say. "It's just like our long runs."

Only one minor regret: I didn't hit my qualifying time to enter next year's marathon, crossing the line on Boylston Street five minutes shy of the mark for my age and gender. So I guess I'll have to run another marathon to make it to Boston and redeem the privilege I enjoyed this year of running with a media exemption.

Running another marathon? Repeating one of the best experiences of my life?

Sounds perfect to me.

This is always a good time to share what I said to the Dana-Farber Marathon Challenge team regarding some final reminders for Monday's race.

For the last few weeks, I've lamented that "The Hay Is In The Barn" ­ -- meaning that the hard training was over and it was time to taper. Well, now it is time to feed the horses.

How to best go about that:

1. Relax -- take some deep breaths ­-- and enjoy yourself on Monday. You¹ve done a lot of work to be here. Savor the moment.

2. The race on Monday is not your final exam. It is your graduation celebration.

3. For the first 10K of the race, if you don't feel like you're going too slow, you're going too fast. You need to be running so relaxed and comfortably during this phase of the race that it will feel too slow ­-- especially holding yourself back on the steeper downhill sections. Shorten your stride and save your quads, but it's OK to take slighter, quicker steps to keep your pace.

4. Use all the downhill sections in the first 16 miles to save energy rather than to make up time. It is very easy to run fast here, but don't be tempted to do so. Your quads are working overtime to catch and brake you with each longer stride you take. You'll pay for this over the final five miles ­-- with a very high interest rate.

5. Think of the Marathon as a 17-mile light training run and a 9-mile race. Think of the Firehouse turn at 17-plus miles as your halfway point ­-- at least from an energy standpoint. You want to still feel comfortable and in control here.

6. "The Newton Flats." Think of this section, from miles 16 to 21, as the 'Flats' rather than the 'Hills.' Only about 1.75 miles of this 5-mile section are significantly uphill. Just get over the hills with minimal effort and damage to your body. Then, on the longer flat sections, get into a good rhythm and pace where you're starting to make up some of the time you may have given the course over the crowded first few miles and on the uphill sections of ''The Newton Flats.''

7. From Boston College -- a.k.a. the top of Heartbreak Hill -- you have five miles of primarily downhill running to do. Who can not enjoy running five miles ­-- downhill -- ­with a million screaming fans cheering you on?

8. Even before you finish the final five miles, you get to high-five the Dana-Farber Marathon Challenge cheering section at Mile 25. From here on in, you'll barely feel your feet touching the ground.

9. Finally, remember to smile big for the cameras as you cross the finish line with your arms held high -- not looking at your watch, searching for the stop button!

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

I'll say one thing about tapering: It sure frees up a lot of time, most of which I spend wondering what the weather will be on race day.

On Monday the Boston Athletic Association helpfully sent along information on running in
hot weather, warning runners about heat cramps, heat exhaustion, and heat stroke. "Respect the heat, even if temperatures are only in the 60s (F) on race day."

Then on Tuesday came the message about cold weather, including advice on dressing in layers and wearing hats and mittens, especially if the wind chill picks up as we get closer to the coast. "When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face."

I certainly understand why they sent both. But it seems like every time I check the extended forecast, the highs for Monday creep up a degree. Now it's 55 and partly sunny, up from earlier hints of 53. Heat may be more of an issue than cold.

Earlier this month I asked elite runner Khalid Khannouchi about the weather. He won the first marathon he ever ran -- Chicago in 1997 -- and has set world records. He's not running Boston, but he'll be here on Monday representing New Balance. He's been training in Mexico although he lives in upstate New York, where it is in fact warmer.

"We don't train for the weather," he said. "We try to do enough mileage and master the distance and do enough track workouts, but we cannot control the weather."

He knows about racing in adverse conditions, which for him means the cold.

"If you have the crowd with you, they will carry you through all the difficulty, all the bad weather, and all the bad things you feel in the marathon."

One of the things that makes a running marathon very unique in my opinion is that it’s not just simply something you can wake up and decide to do. It’s something you must prepare for. (Of course that there are those very few freaks of nature who defy the odds, but they are few and far between).

While a lot of other sports such as baseball, soccer, and basketball require a lot practice to achieve a measure of superior skill, if you want you can still go out and play them at a moment’s notice. And while you may not be very good, you can still actively participate. The same cannot be said of marathon running, as being able to complete a 26.2-mile run is something that you must gradually prepare for both physically and mentally. Sure, most anybody can run, but most cannot run continuously for 26.2 miles on a moment’s notice no matter what kind of shape you are in.

With a little more than a week to go until race day, most everyone, elites and first-time marathoners included, have spent the past several months preparing and training for race day. While the primary goal of course is to cross the finish line, another goal that often goes unnoticed, but is as equally important, is simply being “ready”.

Think about it. How many times over the past several months has someone said “are you ready?” I can also guarantee that over the next week or so, you will get asked that question 10 times over. However, if I had to guess, how you answered this question several weeks ago is much different than how you will answer it in the coming week.

While we all train with the vision of race day in our mind, in reality, what we’re really doing is training to make sure that we’re “ready” for race day. Marathon training is not easy, and part of what makes running marathons so rewarding is the road we must take to get there. You experience ups. You experience downs. There are times when you feel on top of the world and times when you question what you are doing. Therefore during the course of your training when someone says, “are you ready?”, it’s very easy to answer with tepid response of “I think so” or “I hope so”, as you are on the path to preparedness but you have not necessarily achieved it. However, with a week to go, my guess is that this answer has now changed to a very earnest “Yes, I’m ready”.

Therefore, before you have even crossed the starting line, by training and preparing for race day, you have already achieved one of the most crucial components to race day success -- the “state of ready”. Simply stated, you are now prepared both physically and mentally for the task before you and by simply being “ready”, you’ve already achieved a state of being that will not only carry you to the starting line but across the finish line as well.

So for the next several days, when anyone asks “are you ready?”, be sure to say “yes!” Not only will you inspire those around you (and silence any critics), you’ll unconsciously inspire yourself. Achieving a “state of ready” when it comes to preparing for a marathon is no small feat, and I can guarantee that simply acknowledging it will help to really motivate you in the coming days leading up to and on race day itself.

And, while I may only be a focus group of one, I know it certainly has for me.

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

This close to April 19, worried marathon runners are crowding sports medicine clinics with one question: Can I make it to race day?

That depends, says Dr. Brian McKeon, an orthopedic surgeon at New England Baptist Hospital and chief medical officer for the Boston Celtics. More nonprofessional athletes, many of them running the marathon for charities, have come to see him lately, suffering from overuse injuries after months of training.

"They're coming in in droves," he said. "A lot of them are on suicide watch. They put so much effort into training, they feel stressed over telling their teams they can't do it. They don't want to let them down. They're difficult to deal with if I have to tell them to shut it down or cross-train."

While everyone hopes for perfect weather on race day, 60 degrees and partly sunny for me, the truth is that’s not always the case. When it comes to the weather on race day, you have to deal with the hand that’s dealt to you. Sometimes it’s great, sometimes it’s bad, and sometimes you just shrug your shoulders and realize that it could be worse. When it comes to race day, weather plays a critical element.

However, unlike certain sports, unless conditions are deemed dangerous or threatening, “the race must go on.” Whether you like it or not, when it comes to the weather on race day, you need to be prepared for anything.

Of course you can purchase the right clothing, read the right books, and take what you feel the necessary steps based on the race day forecast, but does this mean you are really prepared? Most likely these steps are being taken just days prior to the race and are not truly a reflection of how you have been training.

When it comes to training, more often than not, we choose to wait for conditions that work in our favor. If it’s chilly, we run inside; if it’s raining we opt to wait until it’s dry. However, is this really the best strategy? While it’s important to be smart and make sure to stay healthy, training only when conditions are optimal, or even 60 percent in your favor is not always the best thing to do. The reason I say this is that if you have never run in the rain, but on race day it’s raining, how prepared are you going to be?

While you may have been training for months and are in top physical condition, if you wake up on race day and it’s chilly and rainy, you could be in for a big surprise. Not only will the elements provide physical challenges, they will provide mental ones as well. Anyone who braved the 2007 Boston marathon can testify to this fact, as the weather was such that the BAA almost considered canceling it. However, they didn’t, which meant that anyone who lined up in Hopkinton that day faced a challenge far beyond what they had initially anticipated when they signed-up and started training several months earlier.

So when it comes to training, be smart, but don’t be afraid to brave the elements. A few runs in the rain, will not only be refreshing, but ensure that on race day, it won’t be the first time you've stared down adverse conditions. Instead of wondering how you’ll handle things, you’ll have an understanding of how to navigate the challenge that lays before you. While situations like this are never ideal, at least you will have an idea of what to expect when the gun goes off.

Between now and race day, if the sun’s not shining and the ground happens to be wet, don’t use this as an excuse to take a day off or run inside. As long as you’re properly prepared and play it safe, think of this as a challenge that will prepare you for what could unfold on race day. And if the weather gods anoint us all with a beautiful day, you can be assured that when you’re chugging up Heartbreak Hill, the memories of these kinds of training runs will inspire you all that much more and give you that extra mental edge to keep on pushing towards the finish line.

Woke up bright and early on Saturday and was greeted by a 24-degree day. Might seem a bit cool for spectators, but it was heaven for someone about to run 21 miles.

Great scene in Hopkinton, hundreds of nervous runners getting off of buses were greeted by Saucony's Emily Carano and crew who gave everyone a pair of high tech running gloves.

After a few group photos, off we went.

The first few miles of the course are downhill, so running seems like an easy task. Dana-Farber Marathon Challenge (DFMC) coach Jack Fultz always warns that if you think you are running a comfortable pace over the first few miles, SLOW DOWN... you a running too fast. Downhill may be good for the psyche, but it is hell on the quads later on.

A combined effort of several charity groups set up water stops every three miles along the Hopkinton-to-BC route. Breaking up the run into three mile segments seems to make it more palatable. At the water stops, we were greeted by enthusiastic volunteers playing great tunes and wearing all types of festive costumes.

After the first six miles, we came into the less than beautiful section of the Marathon route.
Running along Rte.135 in Framingham, one has to dodge cars and old mufflers on the side of the road.

Just past mile seven coming into Natick, is a gradual hill that peaks at a Wendy's on the left. Several years back, fellow DFMC runner Paul Scully had been fighting injuries and decided that he would end his run at this point. He began to call his sister on the pay phone to tell her not to wait for him at the finish. Before he could finish the call, a 250-pound woman with her arms full of triple cheeseburgers and fries told him to hang up the phone and get his ass back out on the course. Sheepishly, Paul obeyed and completed the run.

The beauty of running Boston is that even those who don't run participate in their own special way. By the time we hit mile-12 in Wellesley, everyone in my group was still feeling relatively strong, but we knew that the hills in Newton were only a few miles away.

Somehow we missed the water stop at mile-15 and were getting a little desperate for hydration by the time we reached the Woodland T stop (approximately mile-17). Massachusetts gubernatorial candidate Tim Cahill was campaigning at this point in the run. He may have thought that we were excited to see him, but the water his group was distributing was the real attraction.

Turning east onto Commonwealth Ave. at the Newton fire house, we gathered our strength for the last 3-plus miles uphill. Just past the Johnny Kelley statue at Walnut Street (mile-19), we stopped for one last Gatorade and pretzel. Sitting in a chair was a lovely woman dressed warmly with a long coat a fur hat who must have been 80 years young. She had a little cow bell that she rang in encouragement as the runners passed by. Looking at her and thinking of my late mom, I smiled and started to attack the last two miles (albeit slowly).

The final climb from Centre Street to Boston College, surprisingly not as tough as I remembered. I told my friend Jen, who had gutted out a pulled calf throughout the run, to smile as we approached the finish.

We have three weeks to rest up for the big day. When I stopped running I became a bit nauseous and sat down to try to get my act together. Kelly, a concerned running partner, came over to see how I was doing. I looked at her and weakly smiled. It's OK I said, this is supposed to be hard. If not everyone else would be doing it.

After a hot shower at BC, my group gathered for cheeseburgers and beers at Cityside in Cleveland Circle. After sipping on a few Cokes and Bud lights, all seemed well with the world again.

On Sunday, I met a few friends for my first round of golf this year. I didn't feel badly at all when I announced that I would be taking a cart.

This week is all about resting and getting ready for my annual road race in Waltham. All proceeds from the Shifter 5K for Dana Farber go to the Dana-Farber Marathon Challenge.
The race is this Saturday, April 3 at 1 p.m. at Waverly Oaks Athletic Club, 411 Waverly Oaks Road, Waltham, Mass.. If you'd like to run on what looks like it may be a beautiful day, you can register for the 5K online here.

More information on some of the charities sponsoring runners for the Boston Marathon are listed below:

The following is a guest blog post by writer Ben Haber. You can follow Ben on Twitter at twitter.com/bhaber602.

Running a marathon takes a lot of preparation and training. Not only do runners need to get in peak physical shape, they need to plan far in advance as well. Registration for the 2010 Boston Marathon closed in November 2009, five months before the race. In order to sign up last fall runners must have run a qualifying entry time, requiring them to train for and run a previous marathon in 2009. In all, running the Boston Marathon necessitates over a year of planning and dedicated training.

Since the Boston Marathon is in the spring, runners must train through difficult weather conditions and flu season for the majority of their race preparation. Unfortunately, this makes them prime candidates for injuries. While some runners this year will try to power through these injuries, willing to sacrifice their race time for the opportunity to achieve their long-awaited goal of finishing the Boston Marathon, others come to the realization that 2010 is not their year, and fill out the deferment card that sets them back until 2011.

Deferment is not often brought up or talked about in the running world because it feels too much like failure. After so much training and dedication, making the decision not to run is but one of the most difficult choices a runner can make. It feels like giving up when the finish line is so close. And for runners, giving up is never an option.

Sarah Romain, a member of the Greater Boston Track Club, qualified for the 2010 Boston Marathon by running the 2009 New York City Marathon in 3 hours and 19 minutes. In order to run the NYC Marathon she had to achieve a qualifying time in a half marathon, so she has been working towards running Boston for quite some time. However, while training through the winter Sarah suffered from bronchitis, a sinus infection and calf injuries, which resulted in her deferment until the 2011 race.

“I trained really hard and was really excited,” she said. “But when your body tells you to stop, you have to listen.” Sarah, like other runners that suffered from injuries and illness during the winter, will have to wait until 2011 to get her chance at the famous Boston Marathon course.

While deferring will be one of the most difficult decisions runners will have to make, it also provides them with an instantaneous goal and focus for the next 365 days. They can get healthy, re-examine their training plan and focus on completing their unfinished business the following year. So while their goal of running the Boston Marathon must now be delayed, the taste of victory will be that much sweeter once they are able to run down Boylston Street and cross the finish line with their hands and head held high.

As the Marathon approaches, we become inundated with significant numbers:

As I’m now in the process of training for my ninth consecutive Boston Marathon, I’m often asked, how I’m able to keep it up and come back year after year. While there are many reasons for this, if I think about it, a lot has to do with what I do during the “offseason.”

For many of us, the offseason starts the moment we cross the finish line, as the “on season” (training and race day) has officially come to a close. You’ve spent months training and preparing for Race Day, the race has been run, and so now it’s time to kick back and relax.

At the same time, because finishing the Boston Marathon is such an amazing and personally inspiring experience, many of us start to think about “next year” and running it again. Marathons can be addictive and once you’ve run Boston, my guess is that you’ll get the itch to return.

If you really want to improve your chances of returning to Boston, you need to use the “offseason” to your advantage. While we all should rest and take time to recover after race day, one thing I would not recommend if you want to run Boston again, is thinking that training for it is something you do once a year. In my opinion, it’s something you do all year round. Huh? What I mean here is that after running Boston, you are likely in (or close to) the best shape of your life. Think about it. You’ve spent months training and you’ve just run 26.2 miles. Is this really the time to just let things go? No way! This is something to be taken advantage of and built upon.

One of the biggest mistakes you can make is to look at the offseason as a reason to take time off from running, because if you do, more likely than not, when it comes to next year, you’re going to have to start all over again and get back in shape. And that is no easy feat.

If you want to return to Boston, it’s key to look at the offseason as an opportunity to leverage the fitness you have attained and put together a baseline running program that will enable you to simply just stay in shape. Then when it comes time to start training again in earnest, rather than just getting back in shape, you’re just stepping up your regular program.

While everyone is different, here is how I have approached the offseason over the years, which is a key reason why I have been able to return to Boston year after year.

Regular running workout

While everyone’s recovery period is different, typically a week or two after crossing the finish line, I look to start back up with my regular runs. For me this is 6.9 mile run around the Charles River that takes about 45 – 55 minutes to complete. Much slower than my race pace, but relaxing. I do this approximately five times per week. During this time period, I’m not training for anything, but just making sure that I have a regiment in place and I’m running on a regular basis. While your distance may vary from mine, the key is to figure out a good running program, as maintaining this baseline level of activity, is the key to staying in shape.

The fall marathon

While I love Boston, that fact that it occurs in April, means that you have to train during the winter months, and this makes it a bear. Fall marathons are great, as you can train in the summer and fall when the weather is nice. While it can get hot and maybe rain, at least you don’t have to compete with snow or worry about falling on some black ice.

In choosing a fall marathon, I tend to try look for ones that occur after October 1. The reason for this is that if you manage a Boston qualifying time in a race that occurs after October 1, you can use that time not only for the coming year’s marathon, but also for the year after that. Therefore, one fall race can get you two Boston entries ... not a bad deal.

This past year, I ran the Toronto Marathon which occurred in mid-October and was fortunate enough to qualify there, so I’m not only set for this year’s race, but also 2011 as well. While I will definitely plan to run another fall marathon this coming fall, on the off chance I can’t or I don’t qualify there, I’m still all set.

Besides Toronto, the following are some other great fall marathon’s I have run, all of which have occurred after October 1st:

• Chicago
• New York
• Philadelphia
• Baltimore
• Marine Corps

This is definitely a short list, so if you are reading this, please feel free to add to this list by posting comments and I will look to update it.

When it comes to training for the fall Marathon, I typically start in mid-July, as I need about three months to prepare. However, since I have been running regularly to this point, it makes the transition to training much easier and ultimately more effective. Then once the fall marathon has concluded I return to my regular running workout, until Mid January, when I start training again for Boston. Ultimately this means that I get into Marathon shape twice a year, which ultimately helps with all I do to prepare for Boston.

In the end, while not everyone is able to run a marathon twice a year, the key here is to figure out a plan that enables you to stay in shape in the offseason. This way, you’re not saddled with the baggage of having to “get in shape” when it comes to training. How I have leveraged the offseason, in all of the years I have been running marathons, has truly been one of the keys to my success because instead of starting from Level 1 when training starts, I’m more at a Level 5. While training will always be challenging, the fact that you’ve used the offseason to your advantage and stayed in shape, will ultimately make training easier and dare I say, a more rewarding experience.

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

A month away from the Boston Marathon, rehearsal runs are coming thick and fast. But long before that, I heard many veteran runners say, "If you can do [insert race name here], you can do Boston."

That's the beauty of being a novice: I get to soak up all sorts of advice from seasoned marathoners who to a person love to share the lessons and lore they've learned. Meeting weekly for long runs, I'd hear that someone was doing a race instead of our club's session. In February, for example, the challenges were half and full marathons in Hyannis, plus a 20-miler on Martha's Vineyard.

In March I stepped up to do Stu's 30K, a race around Wachusett Reservoir in Central Massachusetts known for the beauty and the rigor of the course. I'd been hearing, "If you can do Stu's, ..." for months. But in the next breath, I'd been warned not to leave my best run on the course by overdoing it.

My running partner and I decided we'd keep to 10-minute miles so we wouldn't burn out before Boston. We finished in 410th and 411th place, but we averaged 9:57 miles. I guess you could say we won our two-person division.

There's a 21-mile rehearsal run coming up on the Boston course. I love the idea of pounding the actual pavement before race day, but I want to be smart about it, too. If I can do that, I can do Boston.

Training for the Boston Marathon requires both mental and physical grit, as we explored in last month's Globe article "Head Strong." Clear motivation and a positive attitude go a long way.

Richard Ginsburg, co-director of the Sport Psychology Program at Mass General, offers a few phrases to keep you going, too. He tells a team running for the MassGeneral Hospital for Children to keep their focus by repeating "Keep the pace" or "Stride and breathe."

I like the landmark mantras: "Finish strong" when you're near Fenway or "Citgo, 3 to go" when you see the sign looming over Kenmore Square. Make that "Citgo, 1 to go" when you actually pass it.

There must be 25,000 more. Care to share?

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

Michelle Colman does not want to see you in the medical tent at the finish line of the Boston Marathon. But if you do find yourself there, she'll be in section 13.

That was the tone the Peabody physical therapist set at this month's Boston Athletic Association clinic. As much as runners dream of pain-free training, she knows there will be bumps in the road now and on race day.  She gave the crowd of runners at Marathon Sports specific advice on how to avoid problems at this stage, geared to the familiar pain scale of 0 to 10.  And she was reassuring. "You can run with pain. That is allowed." FULL ENTRY

The Boston Athletic Association is holding a free clinic for official marathon entrants Monday night (Feb. 22) on "Injury prevention and proper footwear for marathon training" at Marathon Sports, 671 Boylston St., Boston (the one near the finish line). BAA coaches will speak and then take questions.

Registration is at 5:30 p.m.; program begins at 7:30 and concludes at 8:15. Send an e-mail to train@baa.org (for planning purposes) or call 617-778-1631 with questions. Next month's clinic, on March 22, will be "Diet, Nutrition, and Course Preview." For more information, go here.

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

This deep into marathon training, the long runs are getting longer. If you train with a running club or go out regularly with a friend, you know the pull of those weekly sessions. You don't want to let your running buddies down, so you better show up ready to roll. You know they'd do the same for you.

There's something else about that bond, I'm discovering. As seasoned runners will tell you, when you're out there for a couple of hours and a dozen or more miles, you tell each other stories. Running side by side with someone you may not have known well before, you'll hear about which brothers and sisters they're closest to or what they hope is the right school for their kids.

Sure, you'll talk about not starting out too fast in Hopkinton come April 19 and how to get over the next icy hill, but the other stories stay with me.  Pace determines who I'm matched with, but so far no one's been the silent type. 

Works for me. How about you? What is it about long runs?

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

Time to get serious, folks.

The Boston Athletic Association has sent out an important message to runners from its medical team on health problems that could come up during the Boston Marathon.

"Individuals with underlying health issues are at increased risk for medical complications during the running of a marathon," according to the e-mailed message, signed by Dr. Pierre d'Hemecourt and Dr. Sophia Dyer (co-medical directors) and Dr. Aaron Baggish. "While medical problems occurring during marathon running are relatively rare, they can be serious enough to result in death or long-term impairment."

Cardiovascular conditions are the ones to worry about, and these warrant attention: diseases of the heart muscle, heart valves, and coronary arteries. They're the ones that may trigger trouble during strenuous exercise, particularly if heat or cold aggravate them.

The doctors advise runners to talk with their doctors, listen to their bodies, and train intelligently. That means paying attention to chest pain, pressure, squeezing, or tightness. Other danger signs are shortness of breath out of proportion to activity, palpitations, light-headedness, dizziness, or fainting during or after exercise. And training should be gradual, building up slowly to the demands a marathon will place on the body come April 19.

Dr. Arthur Siegel, director of internal medicine at McLean Hospital, said he worries about novice runners entering the race. There are fewer first-timers at Boston because runners must qualify in another marathon according to age and sex, but charity runners are exempt. His advice: "Don't run a marathon unless you have some idea about where your health is."

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

For charity runners, raising money is almost like another marathon.

It can be hard to make the "ask," even in the best of times, but novice and veteran fund-raisers alike say they are finding it difficult to seek donations from friends, family, and co-workers when the need in Haiti is so huge.

"I do have to say fund-raising is a little more reserved now that the Haiti relief has started," said Angela Morello, who has pledged to raise $3,500 for the Dana-Farber Cancer Institute. "It's hard when there are so many great causes and the economy is so tight right now. I don't blame people for not giving too much."

Other runners who were closer to their goals when the earthquake struck Haiti on Jan. 12 have decided to make up the balance themselves. I heard that from one of my running club buddies, who hadn't asked for a donation to the charity he's been running for over the years. But hearing he was going to eat the difference made me reach for my checkbook.

Charity runners, how is it going?

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

Can anybody run a marathon? Should they?

I've been asking specialists those questions as I write about the health implications of training for the marathon. I confess I also wanted to silence some nagging doubts about my own uphill climb from short- to long-distance running. My long run on Sunday was less than inspiring, but I'm pretty sure it was just one of those days. Here's what I heard from two health professionals.

Not everybody is built to run a marathon, they say, but proper training and dedication can make a difference.

"There are some body types that excel at running marathon and long-distance events. And other body types aren't necessarily quote-unquote made to go the distance," physical therapist Jennifer Green of Spaulding Rehabilitation Hospital said. "Most can, some can't."

People who devote the time to preparing their bodies and focus on training will succeed, as will some whose effort is fueled by a fund-raising goal or some other special inspiration.

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

Barefoot running was burning up the Internet earlier this week following a research study from Harvard suggesting that shoeless or nearly shoeless running might spare runners from injuries by changing the way their feet strike the ground.

After the news broke Wednesday afternoon, a steady stream of customers were asking questions about minimal shoes, according to Nick Littlefield of Marathon Sports. Their curiosity reminded him of the response to the Nike Free, another slim shoe designed to simulate shoeless running, when it was introduced in 2004. Since then other models have come on the market, including Newtons and Vibram FiveFingers.

Littlefield is a little worried about enthusiasm overtaking caution. He sent out an e-mail blast to the store's newsletter subscribers, advising moderation. Changing from traditional running shoes to minimal ones should be done gradually to avoid painful muscle soreness or other problems.

"Our big fear is all this media is going to have people come in the door, want to buy the shoes, take them out, and get hurt," he said yesterday. "The last thing we want is for people to get hurt."

Globe correspondent Elizabeth Cooney is writing about the Boston Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

It was time for the rubber to meet the road.

Maybe you've seen runners wearing next to nothing on their feet. I confess I looked askance at a guy wearing new shoes on Jan. 2 that didn't seem like shoes at all. They seemed more like red gelatin poured around his toes, a thin barrier against the day's icy cold. Of course, he was also wearing shorts. It was snowing. It was 11 degrees. I thought he was nuts.

But when I learned that scientists from Harvard were looking at barefoot runners in the United States and Kenya, it seemed like a good idea to test a pair of "minimal" shoes for myself. Their paper appears today in Nature and the Globe's Carolyn Y. Johnson reports on their findings here.

Globe correspondent Elizabeth Cooney is writing about the Boston
Marathon in the series "Going the Distance," which appears in the Globe's G Health section. She's also training for it, and hopes you'll check in with her along the way.

I am running the Boston Marathon.

Not "I'm thinking about running the Boston Marathon." Not "Someday I'd like to run the Boston Marathon." But "I am running the Boston Marathon."

Now I've said it, I really have to do it.  I promised the nice folks at the Boston Athletic Association who gave me a media exemption that I could finish before they stop timing people on race day.

Starting today, I am writing stories about the health implications of running the marathon, following runners and interviewing specialists about such topics as training in the cold, keeping motivated, staying on top of hydration and nutrition, and the wear and tear of race day. We hope you — whether you're a runner or not — will see your own fitness challenges mirrored in these athletes' journeys.

But this blog is my story. I hope you'll come along for the ride I'm lucky/crazy/privileged/all of the above to take. Hit "comment" to tell me your stories and what you think.

If the winds cooperate, it's looking like a near-perfect day for running as the 113th Boston Marathon will get underway at 9 a.m. with the start of the mobility impaired division. At 9:22 a.m., the wheelchair division will start, followed the elite women at 9:32 a.m., the elite men and wave one at 10 a.m., and finally the rest of the runners at 10:30 a.m.

Skies are cloudy and temperatures are cool, which is good for the runners, but there will be a significant headwind. Forecasters say the temperature in Hopkinton will be 43 degrees at the start, with winds of between 10 and 15 miles per hour. The forecast for Boston calls for a temperature of 48-50 degrees, but the wind -- out of the east at 15 to 25 miles per hour -- may be a significant factor.

"As far as any rain is concerned, it will hold off until the end of the day," reported Ch. 7 (WHDH-TV) meteorologist Dylan Dryer this morning.

Be sure to check our stride-by-stride blog to check the leaders' progress on the course throughout the race today. We'll also have plenty of photos and video leading up to and throughout the race.

Less than 24 hours!!! The anticipation is killing me.

If someone were to ask me right now, 'How do you feel?', I’d have to simply respond that I’m just plain anxious! By this point, I’ve picked up my number, been through the expo, put in an ungodly amount of time getting ready for Race Day, and am in the final moments of what I like to call my “idle” phase in which I stop running in the days leading up to race day. Therefore, I just want to get to the starting line in Hopkinton and start running this race.

Ask anyone who’s run a marathon previously (or even if you’re a first time competitor), the days leading up to race day are filled with emotion. These feelings can range from fear to excitement depending on who you are and the journey you’ve taken to get to this point. Feeling emotional is completely understandable. Just take a moment to think about all that you’ve done to just simply get to this point. It’s been an incredible journey!

The thing about running a marathon is that it’s not something that you can do overnight. The actual race is one thing, but the journey you embark on to get there is another. We all have our own reasons for why we are here and taking on this challenge. As a result of all that we have endured, in these final days, the race itself becomes an event that just seems to loom larger than life itself.

While race day is the pinnacle of the marathon experience, it’s also a day unlike any other. No matter how hard you’ve trained or what you’ve endured to get to Boston, nothing can compare to what you’ll actually experience and how you will feel the moment the gun goes off. While training ensures that we’re all ready for this moment, what happens and how you feel once you are out on the course is a completely different and unique experience.

In the end, if someone were to ask me, why do you keep running marathons and putting yourself through all of this, sure I have a variety of answers and reasons, but it really boils down to the feeling and emotions associated with the race day experience. It’s why I keep coming back and ultimately can explain why I’ve been bitten by the marathon bug.

It all goes back to my very first marathon, Chicago 2000.

I had been an avid runner up to this point, running 6-7 miles daily to keep in shape, but had never run longer distances. However in the summer of 2000 I made my first visit to Chicago in over two years (I grew up there) to see some old friends and had a really good time. As a result, I vowed that I would make an effort to return to Chicago more often so as to ensure I did not lose touch with my roots as well as some of my oldest and dearest friends. Therefore, in order to ensure I stayed true to this vow, I decided that the following October I would run the Chicago Marathon.

Having never run a marathon before, I was a little unsure of how to approach training, and instead of buying a book or joining a team I just decided to construct my own training program. On top of this, I decided that I would not actually register for the race until I knew that it was something I was definitively committed to doing, in that I had hit certain training and distance goals. Fortunately, I stuck to my guns and in early September I signed up and was now fully committed to running my first marathon. (On a side note, this just goes to show how popular marathons have become, seeing that in 2000, you could still register less than a month before the actual race).

Before I knew it, I was in Chicago and I was sitting at dinner with my father having my “last supper” on the eve of race day. I remember him asking me if I felt I was ready, which I certainly felt I was. I also remember him asking me what I had hoped for in terms of a time. I said that I was not really sure, but a few of my friends who had run marathons previously had done so in around four hours, so I thought that if I could match that, I would certainly be happy. He then asked me about the Boston Marathon, and I remember telling him that it would be great to run it one day, but it was a race you had to qualify for and I felt that there was no way I would be able to do that.

Sure I had trained and felt that I had a good shot in completing the race in about four hours, but qualifying for Boston…no way. To be honest, getting a Boston qualifying time was not why I was running the race. I had made a commitment to return back home and I honestly just wanted to prove to myself that I could run a marathon. Being able to run Boston would be great, but I really did not give it much thought as I did not really have plans to run any more marathons beyond this one and the time needed to qualify for Boston just seemed way out of reach.

All of this was based on the fact that that this was my first marathon, and the only experience I was drawing on was training and a few 5K races I’d run in previous years. The one thing I did not count on or understand was the power and energy that comes with race day.

Sunday, October 22nd -- Race Day.

As I got to the start, I decided that I would be a bit ambitious and run with the 7-minute mile pace group. Could I really keep-up this kind of pace throughout the race? To be honest, I was not 100% sure, but based on how I was feeling at the moment it seemed like the right choice. As I looked around at all my fellow runners who were most likely feeling something similar, while it’s hard to explain, I just felt a real sense of energy…and the race had not even begun. Surrounded by all of these fellow athletes just got my adrenaline pumping.

Then the gun went off!

Since I’d positioned myself towards the front of the start, I was able to hit my stride pretty quickly, and I remember hitting my first mile in under 7 minutes…way too fast I thought. Therefore, I decided to try and slow down a bit, but something about the energy of my fellow runners and the people lining the streets just kept me going. As much as I tried to hold myself back, I found myself just pushing harder and feeling great.

Soon at mile 10, I remember someone calling out what approximate place you were in and I remember hearing as I passed by…1,000. Upon hearing this I was in a slight state of disbelief…I was in approximately 1,000th place in a race with over 27,000 runners, in my first marathon. However, I was just feeding off the energy.

I then remember hitting the halfway point in around 1:28:00, and suddenly it hit me, that I was running at a pace that was way, way beyond anything I could have ever imagined. But, I still had 13.1 miles to go and a lot can happen between the halfway point and the finish line. However, it was suddenly at this point that I realized that maybe qualifying for Boston could be a reality, and suddenly I had a new goal in mind.

With thoughts of Boston suddenly filling my mind, I somehow found the strength and will to keep-up my pace. Again, the Race Day energy was all consuming and the thoughts of potentially running Boston began to overtake any feelings of pain and discomfort that come with the final miles of running a marathon. By mile 26, my pace was such that I even briefly flirted with the idea that maybe I’d break three hours, but that was not to be.

As I crossed the finish line, I did so in 3:01:27 and much to my disbelief I found out that I had indeed qualified for Boston!

This to date stands as my second best time on record, but in my annals of marathon running my most important time. The reason being is that it demonstrated to me how powerful the actual Race Day experience really is and how it can bring out the best both physically and mentally within any of us. Race day had brought out something within me that was completely unexpected. Sure it was there, but I guess I did not know how to unleash it. Race day brought it out and as a result it made me realize that things that I did not think were possible were actually achievable.

While it’s been almost 9 years and 15 marathons since that October day (tomorrow will be by 16th marathon, 8th Boston), I have to attribute much of why I continue to run marathons to this particular day and experience. While every race is different, and surely Race day in Boston is unlike any other, it was a true testament to the power of the entire marathon experience, especially race day.

In the end, Race day is where you transform from trainee to marathoner, and in the process of this metamorphosis you undoubtedly learn a lot about yourself and ultimately why running a marathon is really so much more than just a 26.2 mile race.

I figure this is a good time to share what I said to the Dana-Farber Marathon Challenge team regarding some final reminders for Monday's race.

For the last few weeks, I've lamented that "The Hay Is In The Barn" ­ -- meaning that the hard training was over and it was time to taper. Well, now it is time to feed the horses.

How to best go about that:

1. Relax -- take some deep breaths ­-- and enjoy yourself on Monday. You¹ve done a lot of work to be here. Savor the moment.

2. The race on Monday is not your final exam. It is your graduation celebration.

3. For the first 10K of the race, if you don't feel like you're going too slow, you're going too fast. You need to be running so relaxed and comfortably during this phase of the race that it will feel too slow ­-- especially holding yourself back on the steeper downhill sections. Shorten your stride and save your quads, but it's OK to take slighter, quicker steps to keep your pace.

4. Use all the downhill sections in the first 16 miles to save energy rather than to make up time. It is very easy to run fast here, but don't be tempted to do so. Your quads are working overtime to catch and brake you with each longer stride you take. You'll pay for this over the final five miles ­-- with a very high interest rate.

5. Think of the Marathon as a 17-mile light training run and a 9-mile race. Think of the Firehouse turn at 17-plus miles as your halfway point ­-- at least from an energy standpoint. You want to still feel comfortable and in control here.

6. "The Newton Flats." Think of this section, from miles 16 to 21, as the 'Flats' rather than the 'Hills.' Only about 1.75 miles of this 5-mile section are significantly uphill. Just get over the hills with minimal effort and damage to your body. Then, on the longer flat sections, get into a good rhythm and pace where you're starting to make up some of the time you may have given the course over the crowded first few miles and on the uphill sections of ''The Newton Flats.''

7. From Boston College -- a.k.a. the top of Heartbreak Hill -- you have five miles of primarily downhill running to do. Who can not enjoy running five miles ­-- downhill -- ­with a million screaming fans cheering you on?

8. Even before you finish the final five miles, you get to high-five the cheering section at Mile 25. From here on in, you'll barely feel your feet touching the ground.

9. Finally, remember to smile big for the cameras as you cross the finish line with your arms held high!

Courtesy of Brigham and Women's Hospital

After months of tireless preparation, on Monday, April 20, more than 20,000 runners will embark on the 113th Annual Boston Marathon. Having volunteered in the medical tent at the finish line at the Boston Marathon in previous years, Reg B. Wilcox III, PT, clinical supervisor of Physical Therapy in the Department of Rehabilitation Services at Brigham and Women’s Hospital, can offer runners some tips to have a safe and successful race day.

To prepare for the marathon on the day of the race, Wilcox suggests the following tips:

Ask anyone who’s training for a marathon what pieces of equipment are necessary for a successful run, and outside of good shoes, they that will likely say: 1) a Watch and 2) an iPod. Now some may also say a Fuel Belt, but in speaking with many marathon runners, this tends to be a distant third. However, more often than not, the Watch and the iPod are viewed as two essential pieces of marathon gadgetry that we rely on to gauge/monitor performance and motivate us as we run.

The subject of iPod’s and their importance has come under recent scrutiny due to some marathons placing bans on them claiming that they pose a safety risk, and in some cases an unfair competitive advantage. (Read this article for more info on this topic.) While this has not stopped people from running with them on Race Day, it’s led to some runners feeling like “outlaws” as they are technically breaking rules that have been put in place by the associated sanctioning body of the race. While my understanding is that this “ban” has been relaxed recently and just applied to runners competing in elite categories, the outcry it raised certainly highlights the important role that iPods and other gadgetry play in running a marathon.

So, why is this? Granted, I’m a focus group of one, but I’m going to put a stake in the ground and say that it has to do with the way we train and the psychology associated with it. When you spend months preparing for a particular activity, you become accustomed to doing things in a certain manner, and no one wants things changed up on them at the last moment. Therefore, when it comes to Race Day, we want to be able to take these items with us, as they have played a very important role in getting us to this particular point. However, one question to ask yourself is, are these items really necessary? I mean, have you or would you consider running without them?

I guess I’m a bit of an anomaly, because since I’ve started running marathons, I’ve never run (a race or trained) with a Watch or an iPod. Granted when I first started running, I did use a Walkman, but when I moved to a more urban environment I put it aside, as I had one too many close calls with errant drivers. I’ve also considered getting a Watch, but still have yet to do so. Therefore, when I tell people this it often leads to some blank stares and a lot of questions.

When answering questions I get on this subject, I most often say that I don’t want anything to impact the experience of the “run” itself. What I mean here is that running to me is a very peaceful experience where I often do some of my very best thinking and problem solving. Therefore, if I were to listen to an iPod would this element be impacted? As for wearing a Watch, while my time on Race Day has always been important, it’s never been something I’ve measured as I train. As a result, while training is extremely challenging, I view and measure it based on my stated objective (how far I will run) versus the time associated with it. While this does mean that some of my runs are likely slower than others, it ensures that while I am training I’m really just focused on the run itself, more than my time or splits. For me, the ability to just let my mind wander and not worry about splits or times, makes for a much more relaxing experience as I train.

As a result of the way I have trained, it makes me actually approach Race Day in a completely different manner. It’s the point where I switch my focus from the “run”, to the “time”. While you will not find me wearing a Watch, I’m calculating and estimating splits at each mile marker in my head. As for music and motivation, it comes from the sounds of my fellow runners and the folks lining the course. While Race Day is certainly a unique experience for all of us, for me it’s where I shift from being a runner to being a competitor…granted the person I am competing against is myself.

While at its core, running a marathon is a physical activity, what I’m getting at here is that psychology plays a big role as well. For me, training and then running on Race Day in absence of a Watch and iPod, has been a key component to keeping and maintaining that psychological edge which accompanies the physical challenges of running a marathon. It’s also what’s enabled me to approach training as something to be enjoyed and as a means to, dare I say, relax. At the same time, it’s also ensured that on Race Day, while physically I’m ready to run... psychologically, I’m ready to compete.

One thing I have always enjoyed about marathon running is the camaraderie and community associated with it.

Everyone who’s ever run a marathon has their own personal experience, and while those who’ve never ran a marathon often react to you with a sense of awe; your fellow marathoners will more often than not, react with a sense of empathy. The reason being is that it’s your fellow marathoners who really understand what running a marathon is all about and what it really takes to accomplish what is both a very challenging physical, as well as mental, feat.

Therefore, whether you are an elite runner or someone who’s running for the first time, the experience of a marathon really creates a sense of community that forms an unspoken bond that exists between us all.

I can’t begin to count the number people I’ve met and bonded with over the marathon experience. Whether it’s on a plane, at a party or even a business dinner, when you’re speaking with someone and suddenly the subject of a marathon comes up, it amazes me how suddenly you can go from being almost complete strangers to old friends. When sharing stories and experiences ranging from training to injuries to race day, the conversation between two marathoners can just take off and flow.

On the bus to Hopkinton, I personally love speaking with people about their qualifiers, as everyone always tends to have a great story and have qualified in different races from all over the country and the world. This is also a great way to find out about other races (or qualifiers) and what they’re really like. Sure when you’re at the Expo you’ll see a ton of booths promoting a lot of races, but nothing beats getting first hand information from someone who’s actually been on the course and crossed the finish line.

One thing about marathon running is that there really does seem to be a feeling of mutual respect that transcends the community. Whether you’re an elite athlete or a first-time runner, we all know that marathon running is an intense commitment, as well as experience. Running a marathon instills a tremendous sense of personal pride that’s not necessarily associated with the “time”, but more importantly the accomplishment. As a result, it’s something that everyone who’s run a marathon understands and contributes to it fostering such great community.

However, a fundamental reason that I personally believe that marathon running fosters such a great community is because at the core of it all it’s an intensely personal experience. Unless you are a true elite runner, when you’re out on the course the person you’re really competing against is yourself. Sure, there might be those few people around you that you mark as the ones to beat, but in reality, these people are not competitors, but rather subconscious motivators. Therefore, when on the course whether you’re goal is to set a PR of just cross the finish line, the person that you’re really competing against is yourself. As a result, when you cross the finish line the result is a sense of tremendous personal accomplishment that not many other “life experiences” can compete with.

It’s these personal experiences that help to create the larger community that we’re all a part of. It’s these personal experiences that make you want to say “Hey, I’ve been there too”. It’s these personal experiences that encourage you to lend a hand or to offer words of encouragement when you see someone struggling on the course.

In the end, it’s hard to pin down exactly the one thing that brings us all together, but maybe that’s exactly the reason why the community of marathon runners is so open, dynamic, accepting and vibrant.

As anyone who’s ever run a marathon knows, while the actual race is a challenge unto itself, an almost bigger challenge is the commitment it takes to get ready for race day. While running a marathon is often recognized by the fact that you completed a 26.2 mile race, one of the more understated aspects of running in a marathon is what it takes to get yourself ready so that you’re actually able to complete this feat.

What I’m referring to here is the training and dedication goes into getting yourself ready to actually run on race day. However for many people including myself, what can make training such a challenge is simply finding the time that’s required to do so. In short, marathon training is not something that can just be approached in a haphazard manner, but rather it needs to be approached in way prepares you both physically and mentally for race day, and that takes time.

In order to ensure that I don’t let my work day get the best of me, I’ve always been a morning person when training during the week. While this does involve the alarm going off between 5 – 5:30am Monday-Friday, it ensures that I get my training out of the way first thing in the morning. Therefore, by taking this approach it ensures that if I get caught-up at work or if something comes up during the that requires my attention in the evening, my scheduled run does not get put off, as its what I’m actually starting my day with, versus finishing it.

As for the weekends, while time is not much of a factor early in the training process, it does become a challenge in the weeks a leading up to race day, as this is when most of us are doing our longer runs. This often means looking at the weekend and planning your social calendar and other weekend activities around when you are going to be doing your long run. Anything that’s going to involve blocking out several hours of your time, means you have to plan around it, so as to ensure other things you were planning on doing get scheduled accordingly. I have to say that at times having to explain this to wives, kids, families and friends can be as challenging as the run itself, particularly when it means putting certain things off or having to change your scheduled plans.

The subject of coordinating your training schedule with those around you is something that I have dealt with in a very direct manner this training season. The reason being is that I’m a new father with a five month old son. While previously I was really only bound to my own schedule when it came to training, with my son in the picture I need to coordinate my training schedule with that of my wife to ensure that we’re there to meet his needs and schedule. On top of this, doing things such as 3am feedings and then still getting out the door for a run at 5:30am, has posed entirely new training challenges that I could never have conceived of prior to his birth! While I will say that the birth of my son has posed a whole new set to training challenges for me this year, I would not trade it for the world and I can not wait to seem him on race day, when I’m running through Washington Square in Brookline!!!

Running a marathon is really a true test of will and commitment on so many different levels. While race day and crossing the finish line is what will most likely create the memories you’ll take with you for the rest of your life, take some time to reflect on all that you did to just get to the starting line. In short, anyone who’s ever lined up at starting line knows that just getting to that point is a marathon unto itself and in my opinion this is one of the many things that make the entire marathon experience so rewarding.

Just three weeks to go! Before we know it, race day will be here. By this point I suspect you’ve done your long run and will now begin the process of tapering things back in preparation for the big day.

I have to admit, it always feels great when you talk to other folks the night or day after your long run, or when you’re at work on Monday morning recounting your weekend exploits with your colleagues. While everyone has a great story, it’s always a “head turner” when you say to people “yeah, I ran 20 miles on Saturday”.

However, what I find interesting are the follow-up questions that inevitably come along such as, “How do you not get bored?” or “Don’t you feel like stopping?” and “How do your knees hold up?” While everyone has different answers to every question based on their own personal experience, it’s this last question regarding “the knees” that I would like to specifically address.

As anyone knows, marathon training takes a toll on your body. The sheer volume of mileage you need to log means that you are going to likely put more stress on parts of your body than you ever have before, including your knees.

This is why you need to gradually increase your mileage, so not only will you be able to run farther, but also so that your body is physically ready to do so as well. While there are exceptions to every rule, if you go from 0 to 60, without doing anything in between my guess is that you would experience levels of discomfort and injuries you did not even know you could get.

Additionally, there’s the importance of making sure you have a good pair of shoes that fit correctly and are not too worn down. Now, I don’t claim to be an equipment expert, but if you’re not replacing your shoes on a somewhat regular schedule and making sure they fit properly, this can make long runs and marathons a very uncomfortable experience.

However, one area that I feel is often overlooked is where and what you run on. What I mean by this is the surface you choose to train on can really impact the toll that training will take on your body, particularly your knees. I always try to pick training routes that enable me to run on as much grass and dirt as possible. The reason for this is that grass and dirt will actually absorb some of the shock associated with running and in turn put less stress on your knees and other parts of your body as well.

This is one reason why I really like training along the Charles River, as I can do a 20+ mile run and literally 70% of the run will be on a combination of grass and dirt. Sure this means that you have to deal with some uneven surfaces and the occasional tree roots and rocks, but fact that in the end it puts less stress on my knees is completely worth it.

I’ve also read that you can actually get a better workout by running on grass and dirt vs. pavement. The reason being is that because running on grass and dirt requires you to actually push harder than you do when running on the road. For more information on this topic, click here. So not only will you feel better, you may in the end get a better workout as well.

Therefore, the key here is to look at your running route not only from the perspective of distance and terrain (hills, etc), but also the surfaces you will be running on. While it’s certainly easier to just hit the road and at times seems like the logical choice, take a look around and see if you are able to run to the side or if there is a dirt path in the vicinity. If its there, try running on that versus the pavement and trust me, your knees will thank you for it.

Ultimately, I feel that the ability to do much of my training on grass and dirt has been one of the keys as to why I’ve been able to run as along as I have been running and experience minimal discomfort and injuries in the process. Now this may be part luck and part genetics, but the surface you choose to train on can also really impact how you’ll feel while training and in the end ensure you have much better “physical” experience on race day.

I have to admit, I’m a creature of habit, particularly when it comes to running. When at home, I tend to stick to specific routes where I know the terrain and the distance. Therefore, I don’t have to worry about how far or where I’m going, so when I’m out there and I can just let my mind wander.

However, along with this approach, I often feel that in order to get a decent training run in, I must log a certain minimum amount of mileage, which in my case is around 6-7 miles. In my opinion, this is both a positive and negative trait. On the positive side, it ensures that when I train I approach it with a certain sense of vigor and commitment, but on the negative side there have been those times where I’ve been in a time crunch and have opted to forgo a run, simply because I felt that I didn’t have enough time to meet my minimum threshold for mileage.

As anyone knows, a big part of marathon training comes down to two simple aspects-- time and commitment. As we all know time is precious, and all too often find ourselves feeling that we just don’t have enough of it, which can impact our ability to train in the manner that we would like to. Therefore, instead on training 5-6 days a week, we end up training 3-4, simply because we could not make the necessary time to run a scheduled distance.

So, when pressed for time and not able to do what you planned, is the answer to just put it off until the next day? In my opinion the answer is no. Even if it means just getting out for short 2-3 mile run, when you have planned to do 6 or 7 or 10, is better than doing nothing at all. While you may feel that you are not sticking to your training regiment, at least you are sticking to “training”. Therefore, while you might not find yourself having the time to do what you had intended to do, at least you are committing yourself to doing some sort of training. Then when it comes to doing your intended run of certain distance, my guess is that you will feel better both physically and mentally, knowing that instead of doing nothing at all, you still did something.

Now, for someone like me the challenge in taking this approach can come down to the route you choose, as I measure mileage by the route, not the odometer. Therefore, what I have done is found ways to parse my standard training route into shorter distances, so if I do need to tailor my efforts, I know how far and where I’m going. Personally, I feel that this is one of the great benefits of training along the Charles. Marathon Sports, has a great free running map that provides all sorts of select distances between various points on the Charles, so if I need to curtail things, I can just look at this map and plan a shorter route.

So, if you’re like me, a key thing to do in this situation is to know not only your standard route, but variations of it as well. Therefore, if you find yourself pressed for time and know you won’t be able to run your typical distance, you’ll have a shorter alternative ready to go, right there and then.

In the end, while you still need to log your mileage. Training consistency is a key element as well. So, if you find yourself some days not having enough time to log your desired mileage, still try to get out there for a least a little while, because in the end, a run is better than no run, and you’ll be the better for it when it comes to race day.

Olympic bronze-medalist and Boston-area native Shalane Flanagan will headline the field for a new BAA Invitational Mile on April 19, the Boston Athletic Association announced today:

The Invitational Mile, to be held in conjunction with the inaugural B.A.A. 5K the day before the 113th Boston Marathon, will feature mile races for professional men and women, plus mile races for scholastic girls and boys from Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline and Boston - the eight cities and towns along the Boston Marathon course. The races, which will be run criterium-style in the Back Bay, will end at the Boston Marathon finish line.

"The B.A.A. Invitational Mile is another event we're excited to add to race weekend this year," said Guy Morse, B.A.A. Executive Director. "It's a great opportunity to give the young athletes from our host cities and towns the chance to compete on the homestretch of the Boston Marathon course, and we're especially proud to carry on a B.A.A. tradition of hosting scholastic races. Add to that the professional miles and the B.A.A. 5K, and we expect a fun and successful day."

The Boston Athletic Association has offered scholastic races as far back as 1890, including the B.A.A. Schoolboy Games that began in the mid-1900s and ran through the early 1970s.

In that spirit, it is fitting that Flanagan highlights the professional races: Flanagan was a high-school star at nearby Marblehead (MA) High School.

Flanagan brought home the bronze medal at 10,000 meters from the 2008 Olympics in Beijing. She is only the second American woman to win an Olympic medal at 10,000 meters, after Lynn Jennings's bronze in 1992. The 27-year-old Flanagan also holds four American records on the track, at 5,000 meters and 10,000 meters outdoors and 3,000 meters and 5,000 meters indoors, and has had good fortune competing in front of home-town crowds in Boston: both indoor American marks were set in Boston.

The series of races in the B.A.A. Invitational Mile will begin with the girls' scholastic race at 9:30 a.m. Sunday, April 19, immediately after the B.A.A. 5K, a new road race that will begin at 8 a.m. The Mile will follow a three-loop course, beginning on Boylston Street, left on Dartmouth Street, left on Newbury Street, left on Exeter Street then left onto Boylston. Both the 5K and Mile will begin on Boylston Street near Copley Square Park, and end at the Boston Marathon finish line. Registration for the 5K is available at www.baa.org; the field is limited to 4,000 runners and is filling up fast.

Total prize purse for professional miles is $14,500 divided equally between men and women, including $3,000 for the champion.

Additional information about the B.A.A. Invitational Mile, the B.A.A. 5K, the Boston Marathon and the Boston Athletic Association can be found online at www.baa.org.

Over the last eight-plus years, I’ve run 15 marathons at six different venues, including New York, Chicago, Marine Corps in Washington, Philadelphia, Baltimore, and of course, Boston. One question I consistently get asked by people is this: Which marathon is the most challenging?

While each race I have run has its own set of unique challenges, I have always consistently answered “Boston." However, my reasoning behind this answer is not always what people expect, as it extends beyond race day and The Hills of Newton. (Don’t get me wrong, they are a killer.)

It's actually tied to training.

As anyone who’s ever ran a marathon knows, while Race Day is what you are working toward, it’s only part of the equation. What makes running a marathon so challenging is the training and time commitment associated with making sure you are ready for race day and the 26.2-mile grind. And because the race falls in April, those of us here in New England are forced to train in the darkest depths of winter.

Running in 10-degree weather is tough. So is running in snow or sleet. How about those days when it rains during the day and then freezes overnight? I love a fresh snowfall as much as the next guy, but running through 12-18 inches of powder . . . not too much fun. But for those of use here in New England it’s something we’re forced to deal with.

But when it's race day and I’m staring down Heartbreak Hill, when I think of what I’ve endured to get to this point, suddenly it does not seem so intimidating. For New Englanders, Boston is true test of will and commitment in so many different ways. To me that is what makes the race so rewarding.

Everyone loves taking a vacation, but it can cause a bit of a challenge when it comes right in the middle of your training schedule. Training day-in and day-out is hard enough, but then going somewhere that is completely unfamiliar and trying to plan a new route while ensuring you still get a solid workout can make a for a very challenging experience. However, the last thing you also want to do is just stop training and lose the momentum that you’ve gained. So what are you to do?

As I write this entry, I’m doing so from Tampa, Fla., so this is a reality that have had to the past few days until heading home to Boston. The nice thing is that it’s been 80 degrees and sunny (sorry to rub it in), but upon arriving here I still had to figure out when and where I was going to run.

Probably the easiest thing to do would be to go to a local gym and hit the treadmill. At most gyms you can purchase a pass that gives you access for a few days, and running on treadmill will ensure you get the necessary mileage and associated workout. However, if you’re like me, you need to be outside. What I mean here is that training to me is as much about the workout as it is about the run.

When I’m running in an unfamiliar place, I often view it as a chance to explore my surroundings and see things that I would not normally get to see. I like to get a baseline layout of the area, which you can do by utilizing Google Maps or a host of other programs, but then I just go. We are staying with some friends who live about 1.5 miles from the beach on the Gulf of Mexico. A soon as I figured out how to get to the beach, I was set. My goal for this trip was to find a route that enabled me to access the beach and then do the bulk of my workout running along the water. Talk about a great run and something that’s completely different from what I do in Boston.

As far a mileage is concerned, I don’t know specifics since I don’t use an odometer. But if I can use time as a measure of distance, I found a route that was in the 9-to-10-mile range. This proved to be great, as it enabled me to get a solid workout, and not completely interrupt my time with my family while on vacation.

I have also deployed similar tactics in places such as Belize, Costa Rica, Chicago, and Cape Cod, among others. When you are away from home, think of running as chance to truly experience and get to know your surroundings. You’ll really be surprised what you find, what you see, and how much you will learn. You’ll also end up getting a great workout in the process, so later in the day when you’re doing what you’re supposed to do on vacation, you won’t feel that sense of guilt. Most importantly, when you get back home and into your routine, you’ll be able to jump right back into things.

Now, if you do find yourself faced with business travel or in in place that does not create the urge to find an exciting route, just ask the front desk or the concierge if they have running maps. It surprises me how many hotels offer these for their guests and they usually have routes with varying degrees of distance. This can be helpful, particularly if you are someplace that does not look running friendly or is just not a great backdrop for a nice run.

The key, ultimately, is to make sure that you keep up your training. From my experience, consistency is key. Instead of viewing running away from home as a challenge, view it as an opportunity. If you’re anything like me, you’ll find that running away from home affords you the chance to experience your new surroundings in a completely different light, see some great things, yet still make sure you’re on track and ready for race day.

The Boston Athletic Association announced plans to host a 5K road race on the day prior to the running of the 113th Boston Marathon. The 5K will offer a fun and competitive course for athletes, and for those who have always dreamed of crossing the Boston Marathon finish line, a 'non-qualifying' chance to do so.

"The record closeout for the Boston Marathon registration is a testament to the popularity of the event and we are happy to be able to offer athletes another race in which they can participate in on the same weekend," said Guy Morse, B.A.A. Executive Director. "We look forward to the response and participation of runners in this year's 5K, as well as the competition and excitement it will bring to participants and spectators."

DATE: The B.A.A. 5K will take place on Sunday, April 19

TIME: Start - 8:00 a.m.

FIELD SIZE: Event limited to first 4,000 who register

5K COURSE: Start on Boylston St. between Exeter and Fairfield Streets, left on Tremont St., left on Park St., left on Beacon St., left on Arlington St., right on Commonwealth Ave., left on Hereford St., left onto Boylston St., finish at marathon line.

ENTRY FEE: $40.00 non-refundable, online only

ONLINE REGISTRATION: Online registration at www.baa.org begins Thursday, March 5 at 10 a.m. It is anticipated that the race will close out quickly.

NUMBER PICK UP:
* Friday, April 17 from 12:00 Noon - 6:00PM, Hynes Auditorium, Boston
* Saturday, April 18 from 9:00AM - 6:00PM, Hynes Auditorium, Boston

The 113th Boston Marathon will be held on Monday, April 20, 2009, Patriots' Day, in the Commonwealth of Massachusetts. The race follows a 26.2-mile point-to-point route from the town of Hopkinton, Mass., to Boston's Back Bay. This year's race will begin with the Elite Women's Start at 9:32 a.m.

Additional information about the B.A.A. 5K, the Boston Marathon and the Boston Athletic Association can be found online at www.baa.org.