A 12-step plan to your best marathon ever (even if it's your first)

Marathon day is almost here. The hard work and the long miles are done. There is excitement in the air as the days get cooler and shorter with race day right around the corner. You've followed a well-planned and detailed schedule for months, but there are still a few things you can do to make sure you're as prepared as possible for race day. I've run 50 marathons, including 27 Boston Marathons and eight Chicago Marathons, so I know how important those last few days and hours can be.

Here are my tips for this year's marathon:

1. No big changes
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 sleep schedule.

2. Dress rehearsal
The taper period is the time to prepare your mind. One of the best things you can do to prepare mentally is to jog the last two to three miles of the marathon course on an early weekend morning. At least do the last mile, because it includes two key turns and the only major hill on the course. As you're jogging, think about how strong you'll feel at this point on race day.

3. Get handy
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. Go to a certified massage therapist and make sure they are familiar with runners. They 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.

4. Expedite the Expo
Attend the expo on Friday. Take the day off from work, sleep late, and go to the expo when it is least crowded, Friday between 1 and 5 p.m. On Saturday stay off your feet and rest. 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 before and no matter how many times you have run this particular marathon, make sure you read and review this important information.

5. Drink up
Wherever you are the day before your marathon, bring your water bottle. Drink small amounts throughout the day.

6. Chow in the afternoon
Eat what you are most familiar with. Certainly pasta is the number one choice, but there are even different types of pasta. Eat your large meal in the mid-afternoon the day before your marathon. 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 (as long as you regularly drink milk-- remember, no changes!)

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