It is almost here. MARATHON DAY. Sunday, October 7, 2007. Race day. D-Day. The day you have been focusing on for months.

Certainly you are full of excitement and nerves, plus have a ton of questions. It is certainly natural to feel this way. I have the same feelings, even after running 51 marathons. Let me allay some of your fears and answer some of the most popular questions from first-time to veteran marathoners.

3 WEEKS TO GO
Since this is my very first marathon, I'm guessing I won't run 26.4 miles before race day, thus it will be very new territory. What's the maximum number of miles I should run before race day?
-Roman, 1st time marathoner

Most programs call for 20 miles as the longest run before the marathon, while some programs suggest 22 or 24, or even 26. I believe that there is not much benefit in running more than 20 consecutive miles (or much over three hours) for a training run. Don't worry about it: You will have 16 weeks of training, including three weeks of tapering plus thousands of screaming supporters to cheer you on.

When should I do my last long run?
Most running programs schedule the last long run three weeks before the marathon. The date of the CARA Ready to Run 20-Miler is Sunday, September 16. I agree with this, although some younger, stronger runners who recover faster will do it two weeks out.

At what pace should I do my long run?
One plan is to start slightly slower than your overall target pace and slightly increase as you proceed. This will let your body warm up properly. It's better to finish strong rather than weak. For marathoners running 3:45 or slower, the first several miles of a marathon will be slower until the pack thins out. The key point here is to wear a watch and check your mile times so that you know what pace you are running.

What should I do the day and the week after my longest run?
Jog an easy 10 to 20 minutes to loosen up. If possible this should be done on a soft surface. The pace does not have to be fast, but you need to get the legs moving. This should be followed by 10 to 15 minutes of stretching or a yoga class, but nothing outside of your typical routine. The next two days you could take off from running, but pool work would help you recover. Drink plenty of water and eat healthily.

2 WEEKS TO GO
I feel like I haven't done enough miles. Can I run a couple of longer runs to make up for runs that I have missed?
Absolutely not! If you missed a long run, don't worry about it now. You missed the window of opportunity. Many runners-including world-class runners-feel like they did not put in enough training miles. It is a natural feeling. Just read your logbook to gain confidence. Work on your mental preparation, which is equally important.

What is the most important thing I can do during the taper to prepare for the marathon?
First, stay on your usual diet; Hopefully that means a healthy diet and no fried foods. Second, get some solid sleep. Your body needs the rest to recover from training and will need it on race day. Go to bed 30 minutes earlier and sleep 30 minutes later each day. This method is much better than sleeping in until 10 or 11 a.m. on Sunday.

I am still nervous about my marathon and I can't sleep. What can I do?
Remember it is only natural to be nervous. If you were not nervous, then something is wrong. Many runners consult with a coach in the last week or two before their marathon. I am available for runners who want to have a one-on-one session.

1 WEEK TO GO
How do I prepare physically and mentally for hitting the wall? Is it even possible to run a marathon without hitting the wall?
Physically, you have 16 weeks of training behind you to help you avoid the wall. Now it is time for the mental preparation. Most importantly, know your pace. Many marathoners peel out the first 5K, 10K or 10 miles of the marathon because they are well-rested from the taper and the huge crowds encourage them. Keep to your own pace and start slowly. This is will help you avoid the wall. It also helps if you have the opportunity to run the last four or five miles of the course so that you are familiar with it.

How often during the marathon do you recommend taking GUs or Clif Bloks? Is one better then another?
-Rebecca Z, first time marathoner
It is a matter of personal taste and how your body handles these pick- me-ups as you run, so I cannot say that one is better for you than another. Personally, I have found Clif Bloks to be easier on my stomach than gels and less messy. I can say this, though: marathon day should not be the first time you try gel, Bloks or anything else. Try them during your training runs.

2 DAYS BEFORE
Is there anything I can do now that will really help my performance?
Actually there are two important things you can do. First, take the day off from work and sleep a little later. Second, go to the expo on Friday so that you have Saturday to rest.

1 DAY BEFORE
I have so much energy. I can't keep my mind off the race. What should I do?

Rent a movie you enjoy. One of my favorite running movies is "Saint Ralph," about a ninth grader who hopes to win the 1954 Boston Marathon.

When should I eat my pre-race meal?
Eat early-around 3 or 4 p.m. Early is better for several reasons: It will give your body more time to digest the food, and you'll sleep better. Remember, you'll probably be waking up about 4:30 or 5 a.m. to make the 7:30 a.m. race.

THE MORNING OF:
What is the biggest pre-race mistake?
Plan how to get to the starting line. I would not depend on the CTA- especially the Red Line, where runners are packed in like sardines. If you think you are going to catch a taxi, good luck, as hundreds of other runners are doing the same thing. One of the best ways to get to the start is to have a dependable friend pick you up and drive to a location near the start. I would plan to arrive before 6 a.m.

My friends and family want to support me by coming to the race but it is so crowded. Where is the best place for them to watch me?

One of the best places to watch the race is Old St. Patrick's Church, just past the halfway mark on Adams Street at Des Plaines. This is a New Balance support station with music from a DJ and the Fort Dearborn Highlander bagpipe band. There is free parking and you can walk one block west and one block south to Jackson and Halsted to see the marathoners again. Then it is about a 1-mile walk to the finish line.

What about coffee? I know I am not alone in my addition to caffeine.
-Marnie

The answer to this question in part comes from the concept of "no major changes." If you drink coffee every day, have your daily cup, but take it easy on the cream and milk. Also, drink it two to three hours before the start and follow it up with water and plenty of time to go the restroom.

AFTER THE RACE
What should I do right after the marathon?
Take good care of yourself: stay warm and dry. Have a good meal. Take a cool shower or bath. Celebrate with friends. Make sure you wear your medal.

Any suggestions to help my recovery?
If possible, take the day off from work so that you can sleep in. Have a healthy breakfast. Then go for a 10 to 15 minute walk/jog. It does not have to be fast, but you need to get your body, especially your legs, going again. Follow this with five to 10 minutes of easy stretching or a light yoga class. Have another great meal. Get a massage from an experienced sports masseuse.

Most importantly-regardless of whether you are running your first marathon or your 51st-relax, listen to your body, enjoy the experience and run a safe race. I will be race announcer at the 13.2 mile, mark so I'll be looking for each of you to cheer you on. Wishing you all the best in your marathon efforts.

For more information:
SEMINAR Marathon Final Tips: Do's and Don'ts with Coach Mark Buciak
Sunday, September 23, 4 p.m.
Kiehl's, 907 West Armitage
FREE but please RSVP to (773) 665-2515.

Mark Buciak (PR: 2:30) has completed 51 marathons, including 28 consecutive Bostons. He is the Program Director of the Road To Boston Training Program and can be reached at (773) 307-0033 or theroadtoboston@rcn.com. If this article didn't answer all of your questions, Mark is available for individual consultations.