Welcome to marathon season. Are you ready?

More marathons are run in North America between mid-September and the end of October than any other six weeks during the year. Excitement is in the air as the days be-come cooler and shorter with race day around the corner.

Many runners have followed a well-planned and detailed schedule for months in hopes of achieving their goal on race day. With months of miles behind us, one question remains: What should I do now with only one week, one day, one night, one hour or even one minute to go before the start?

After running 44 marathons, I would like to share my suggestions to help you achieve your goals. Before I go a step further, I must say there are many ways to train for a marathon. Many factors are common to most training programs, but each of us is an individual. One should be aware of these differences, especially now.

For example, if 37,500 runners are on the starting line of The LaSalle Bank Chicago Marathon, there will be 37,500 different plans. No matter what marathon you are running, there are different plans and goals for each person on the starting line.

1. No major changes.

2. Get extra sleep.

3. Get a pre-marathon massage about three to six days before your marathon.

4. Eat healthy: You should have been doing this already, but now really focus.

5. Relax: Rest, stretch, keep a fresh mind.

6. Review your training log: It will build your confidence.

7. Read the final directions in the goodie bag. Then read them again.

8. Remember your chip: No chip = no time.

9. Invite your family and friends to attend the race to cheer you on.

10. Record the marathon by setting your VCR: NBC 5: Sunday, Oct. 13, 6:30-10:30 a.m.

11. Don't wear new shoes, clothes, or socks on marathon day.

12. Arrive at the start area early, at least 90 minutes beforehand. It will be crowded.

13. Attend a free clinic on last-minute tips (details at the bottom of this article)

THE KEY RULE: It's very simple: No big changes at this point. Continue with the things that have brought you this far. Keep the same diet; there is no miracle food that will improve your time by 20 minutes. Of course, you can add a little more pasta and drink a little more water. Wear the same shoes, socks, and clothes. Keep the same sleeping schedule.

THE WEEK BEFORE: At this point, all the hard work should have been done. If it isn't, it is too late. Most runners think they never do enough miles or not enough miles at a fast enough pace. If you kept a logbook, now is a good time to review your last three months of work to build up your confidence.

If you discover you really didn't put in your miles, then I have two suggestions. First, delay your fall marathon several weeks or even a month so you can put in some additional miles. There are good marathons throughout the month of November and even in early December.

Secondly, if you really are not ready, simply don't run a fall marathon. You will avoid a high risk of getting injured and plenty of pain. There is nothing wrong with pleading no contest if you are in this state. Besides, you can attend a mara-thon to cheer on your friends who are running.

Now back to those of you who are putting their toes on the starting line. Your last long run should have taken place two, or even better, three weeks before your marathon and, of course, you should have felt tired. Now is the time to start feeling good and fresh. Believe it or not, many marathoners, even first-time marathoners, find that running the marathon is easier than the four months of training. Of course, this is when the training is done properly.

One main reason you should start feeling fresher is that your weekly mileage will be less. It is a good idea to throw in a few easy pick-ups during the last two weeks before your marathon to keep you sharp.

If you are running in your own hometown, you might consider doing a couple of your runs on the actual race course. This will give you a feel for the course, especially if it is your first marathon or if you had trouble during the marathon last year at a particular point in the race. You don't have to run the entire course, but just part of it will give you a little confidence.

Another suggestion, no matter what marathon you are running, especially if it is the first time you are running that particular race, is to drive the entire course. If this is not possible ,make sure that you at least run the first and last miles of the course.

Hopefully you can find time to get an extra hour of sleep each night but you probably do not want to add more than one hour. It is better to go to sleep one hour earlier than to sleep one hour later. Remember, no big changes.

There is one possible exception to the key rule of no changes: a pre-marathon massage. It can do wonders for sore muscles a week before your marathon. Certified massage therapists are best. They should be familiar with working on runners and should know the difference between a pre-marathon massage, which is done lightly to get your blood flowing, and a post-marathon massage, which is much deeper. This massage should be done at least five days before the race.

THE DAY BEFORE: The first and most important thing is to relax. This is easier said than done, especially if you go to the expo to pick up your number and T-shirt. There will be excitement in the air. Therefore, if the expo is a two-day event such as at The LaSalle Bank Chicago Marathon, I suggest that you attend on Friday so you have all day Satur-day to stay off your feet.

Your packet will include directions for race day with maps of the course and the start/finish areas. No matter how many marathons you have run and no matter how many times you have run this particular marathon, make sure you read this important information. After reading the directions, REREAD them.

Wherever you are the day before your marathon, bring your water bottle. You should drink small amounts throughout the day.

The pre-race meal is a highly personal choice and we all have our own special diets. I will not say what you should and shouldn't eat. Certainly, pasta is the number one choice.

I will make this suggestion: What ever food you eat, consider eating your large meal in the mid-afternoon the day before your marathon instead of in the evening. For most marathoners, it is difficult trying to sleep the night before their race and doing it on a full stomach is even harder. In the evening, have a simple snack of juice, bread and a banana. If you are still having trouble falling asleep, I suggest milk and cookies.

THE HOUR BEFORE: Try to arrive at least one hour before the start. Think ahead of time how you plan to get to the starting area.

Remember that you, the other runners and their supporters will be heading to the starting area at the same time. So it is not your usual quiet Sunday morning. Bring a sports bag with another set of clothes to wear after the race. In case of cold , might want to bring an old T-shirt which you will throw away as the gun goes off. I usually wear a plastic bag from the cleaners, which easily can be ripped apart and thrown to the side of the street. Garbage bags are too strong.

If you are using the timing chip, especially if it is your first time, please note the following: Make sure you are wearing your Chip on your shoe. I suggest that you put it on your shoe as soon as you get home from the expo. NO Chip means no official time and no official finish.

THE FIRST MILE: The biggest mistake that first-time and experienced marathoners make is running the first mile and even the first 10K too fast. This is easily done because there is great excitement at the start and everyone is full of energy from tapering. It is OK to get passed by other runners not only during the first mile, but even the first 10 miles. Wear a watch and run your own pace. Don't worry, you'll see plenty of those quick starters as you pass them during the later stages of the race.

LITTLE THINGS THAT COULD MAKE A BIG IMPACT: Do not wear your new marathon T-shirt. Save that for the post-race party.

SHOES: Besides wearing shoes with at least 50 miles on them so they are properly broken in, make sure they are tied properly. I suggest that you double-tie them.

THE FINISH LINE: This is the goal of every marathoner. The finish line area is like a war zone. There is no such thing as a chance meeting. Having your family and/or friends at the finish line to see you and greet you is simply one of the best feelings a runner can experience. The only thing harder than running a marathon is trying to find your friends at the finish line.

The answer is easy. A day or two before the marathon, pick a location that everyone in your party is well aware of and that is a block or more away from the finish area. Also, determine a time to meet, such as 50 minutes after you expect to finish. It will take time for you to pick up your bag, put on your warm-up clothes, return your chip, and receive your finisher's medal.

THE DAY AFTER THE YOUR MARATHON: While many others will disagree with me, I strongly believe it is very important. The day after your marathon, you should jog, not run at least one or two miles. Don't bring your watch, and start out by walking. An easy run will help start your recovery sooner and it will help if you have a massage scheduled for right after your run.

LAST, BUT NOT LEAST: Relax and enjoy your marathon. Time, pace and place are important, but when you finish, you want to say that you experienced the race. It is more important to have a good time than to run a good time. Wishing each and every one of you success.

Mark Buciak is a veteran of 44 marathons, including 23 straight Boston Marathons, and has a personal best of 2:30:25. Mark's presentation: "Do's & Don't's: Last-minute training tips can make a difference in your marathon" will take place at Fleet Feet Sports, 210 W. North Ave., on Sunday, Sept. 29, at 5:30 p.m. There is no charge but please call 312-587-3338 to reserve your seat. The presentation with "real" last-minute tips will be on the main stage at The LaSalle Bank Chicago Marathon Expo on Friday, Oct. 11, at 7 p.m. This presentation also is free.

For complete coverage of the The LaSalle Bank Chicago Marathon, click here for our Special Feature section.