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 that 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 Hopkington 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.