Marine Corps Marathon

Jim Hage, a freelance writer and copy editor for The Washington Post, was online Thursday, Oct. 25 at 1 p.m. ET, to answer your questions on final preparation for the Marine Corps Marathon and other running news based on his own personal experiences. He will also discuss the local and national running scenes.

Hage won the Marine Corps Marathon in 1988 and '89, the Army Ten-Miler in 1990 and '93, and qualified for the Olympic trials marathon in 1988, '92 and '96.

A transcript follows.

View the race's route, key features and get info on high-profile runners on the washingtonpost.com's interactive course guide.

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Jim Hage: Greetings, all, and thanks for joining me. Lots going on this weekend, of course, with Marine Corps, but fire away with questions on the Army Ten-Miler, Chicago, next weekend's Olympic trials marathon for the men in New York and then New York City Marathon on Sunday.

We always get training questions here, which is great, and injury questions, which are tolerable.

Seriously, tell me what's on your mind. Weather is looking really good for Sunday.

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First-time marathoner: Hi there,

Am running this Sunday; I've been used to carrying some stuff and eating during my long training runs, but apparently there will be food stops during the marathon? Can I leave my candy corn at home (I prefer this over the typical sport gels, goo, etc)? What kind of food will they have, or should I play it safe and bring my own?

Thanks!

Jim Hage: huh, food stops? I was unaware. If the Marines are hosting brunch at 12 miles or so, skip it!

You'll be fine with your gels, at least several, and yes, bring your own to be safe.

Lots of luck, drink plenty, especially the sports drinks, and you'll have a great time.

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Gansevoort, N.Y.: Can a recreational jogger go from doing 5k's to training for a marathon distance or do you need to work your way up in races, say from 5k to 10k to half marathon?

Jim Hage: Marine Corps is noted for the number of first-timers. Something like half the field of 20,000 or so runners are marathon novices. So plenty of runners have moved up in distance quickly. Of course, some too quickly. There's no shame in racing a 10k or half marathon, and the half is the fastest growing race by number of participants.

Still, there's the allure of the marathon....

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Washington, D.C.: Good Afternoon. In your opinion, what is the appropriate amount of time for a taper? The last 2 years, I've done my last long run 3 weeks before the marathon. I felt great during the long run, but by the marathon, I felt sluggish by mile 6 and it continued to the finish line. This year I did my last long run on Oct 14th. My legs feel fresher, but I've read short tapers aren't good for the body. How long is your taper typically?

Best of luck to all runners on Sunday!

Jim Hage: Tapers: typically they should last two or three weeks. But of course it depends on how much you've been training. Seems to me most people overdo tapering -- could it be because that's the best part of training?

Good luck Sunday.

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Arlington, Va.: Can you offer some tips for first-time spectators? I want to catch my runner as many times as possible!

Jim Hage: Easy! Check out the interactive map, a link to which is right on the washingtonpost.com home page.

Also, the dot.com folks have been busy and will have cameras rolling at the finish line for five hours. On Monday, you can watch yourself finish. The video will be chopped into 15-minute segments, so it should be easy for runners to find themselves. Especially if you cartwheel across the finish line.

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Stamford, Conn.: Leave it to the Marines to make the last mile all up-hill! How tough is that 1.2 miles going to be??

Jim Hage: The last hill is a long-standing (crawling?) tradition, and with the big crowds, really not as bad as you might think.

Now the new hills added this year through Rosslyn....

This course could be tough, but the biggest hill is down Spout Run. Be careful not to trash your quads going too fast downill there early in the race.

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Washington, D.C.: Just a comment. I ran (and finished!) the Chicago marathon a few weeks ago. I was closer to the first third of the pack, so I found plenty of fluids at stations, though I was taking 4-5 cups of water per station. The 90 degree temperature was a fluke and I don't know what more race organizers could have done. I hope the unfortunate events from this year do not tarnish the race in the future because it is truly a well organized race with excellent crowd support.

Jim Hage: Good for you and thanks for your comment. All in all, Chicago seemed to have done the best it could. Likewise at Army. The weather was rough but I wonder if organizers are sometimes losing sight of the basics and the details in their rush to sign up more and more runners.

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Pompano Beach, Fla.: I just returned to Florida and I have resumed running, how much should I do to begin with and can I run on the beach?

Jim Hage:1.) resume running immediately;

2.) yes, run on the beach; and

3.) please keep your shirt on, Bob!

See you soon.

Jim

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Former marathoner with advice for the newbies: Regarding whether to bring your own food/drink: ABSOLUTELY! I've run MCM three times as a slowbie (6-hour pace), and all three times, all the food and sport drinks were gone by the time I got there, and I heard it was gone by the 3-hour mark, so even faster runners were shut out. Only food to be found was from my friends along the course, and at the end. Bring whatever you normally do for a long run.

2nd: As a runner with AIDS Marathon, the best piece of advice they gave me was this: don't do anything differently on race day than you do on a normal long run day. Wear your favorite run clothes/socks/shoes. Nothing new, no new food or drink. Race day is NOT the day to experiment.

I'll be on the bridge Sunday with rock 'n' roll tunes and cowbells to cheer you on!

Jim Hage: So there really is food? I feel like I've missed out!

But this is good advice, especially the admonition against experimentation. Stick with what you know, from the night before diet, to race morning food, to clothes, fluids and gels during the race.

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first-time marathoner again: I'm looking at the map of the route -- the legend says that there are three food stations at miles 10, 13, and 19. Maybe this is something new to the marathon?

Jim Hage: If there's Chinese, I'm there!

But I'm guessing it's just gel, oranges, maybe bananas. Again, if you're not used to eating on the run -- and I'm not sure who does that -- wait until you finish the bleeding race!

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Arlington, Va.: I swore off marathons after completing my first last fall (MCM). But I just completed a 50k trail run in September and I'm contemplating another marathon next year. What's wrong with me?!

Jim Hage: My name is Arlington and I've got a problem.

Actually, somebody else asked about ultramarathons and the JFK 50 Mile run. Lots of folks don't adjust their training much, although it takes a looooong time to do 50 miles. Ideally, you do a bunch, or at least several back-to-back long runs to prepare.

Trail runs are a good way to approach ultras, because you can't go too fast without breaking an ankle.

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D.C.: I was one of the ones who was not allowed to complete Chicago. Since returning, I have absolutely NO desire to run. I feel like it's a boring chore that I have to force myself to do. I think part of it is the bitterness of training for so long, only to have nothing to show for it. How do I regain my motivation?

Jim Hage: Chicago must have been a bitter pill to swallow. Maybe, though, you should consider yourself fortunate that you didn't have to slog to the finish in that heat.

If you're still fit, try to expend that fitness on another marathon, sooner rather than later. Philly next month is a great race. Otherwise, I'd schedule a shorter race pronto to revive motivation. Get back on that horse!

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DC: For the runners worried about the last hill: MCM was my

second marathon, in 2004. As I got to that hill, I was behind

a Marine and his coach. The coach was hollering "pump your

arms! pump your arms!" I'm not one to defy a loud Marine,

so I pumped right alongside the guy. By golly it worked!

Good luck to everybody on Sunday!

Jim Hage:!!!

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re: Chicago: Uh, they did NOT do the "best they could." I was in the slower pack and many of the water stations I passed were completely out of fluids. And then the race director had the NERVE to say that the runners pouring water over their heads were the reason for running out of water.

It was a disgusting site. People were drinking out of cups off the ground, the medic tents were packed, and there were no fluids at many stops. They KNEW it would be hot. They didn't prepare properly.

Sorry I'm not "fast enough" to get to the fluid stops in time.

Jim Hage: Another opinion on Chicago. True, their best was not good enough.

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Bethesda, Md.: A few thoughts to previous chatters -

As a MCM spectator for 8 years, I would see people all within about a mile (at 11, 15, and 19 in this year's, for example). Very easy to catch them multiple times. But be sure to tell the runner where you'll be, it's often easier for them to find you than vice versa! And wear bright colors and carry a sign or balloon, that makes it even easier.

For the person considering training for a marathon -- you CAN do it. I never ran before (EVER, unless it was to catch a bus), but after watching that 8th marathon I decided why not, so many others were doing it. So first I spent a month learning how to run 2 miles without dying or embarrassing myself. Then I joined a 6-month training group (try DCFit or Arlington Road Runners) and did my first marathon two years ago. It was THE most fun day of 2005, I kid you not! Haven't looked back since, am running my third on Sunday and can't wait! If a former non-athletic couch potato like me can do it, so can you.

Jim Hage: Thanks for sharing. Good comments about spectating and bright colors. Lots of runners put their names on their shirts.

I think most of us who've run marathons would agree that those days stand out.

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Silver Spring, Md.: This is my first marathon. I've run plenty of shorter races but I've been training for this for the last 6 months and while I feel prepared I also feel super nervous. More nervous than my first race at any other distance, even more than my first race. How do I keep my nerves at bay? What do you do to stay calm and focused?

Jim Hage: Nerves, that's good. Adrenaline and all. But you do need to keep nerves under control, because if you go out too fast, you're doomed.

I've said before that the halfway point in the marathon is at 20 miles. If you can stay cool, mentally, physically, literally until that point, THEN begin racing.

So how do you stay calm? Think. It's a mental endeavor as much as a physical one.

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Marathon Virgin: Jim-

I've been doing 25 miles per week on the treadmill (no outside running - I've heard it's bad for your knees and it's been too hot). I've been alternating between a fanny pack and a camelback to get fluids while I'm on the treadmill (so I don't have to stop), but I'm not sure what to do for the marathon. Which one do you use?

Thank you.

Jim Hage: Twenty-five a week is good. You should be in good shape for Sunday. I'm not sure how many runners carry their own water, fluids, but a camelbak seems excessive unless you've got Chicago-like conditions. And then you're doomed anyway. I know runners are less apt to rely on the race coordinators to provide water in a tight spot, but really, most of the time it's not a problem.

And try running outside now, it's so much nicer!

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5x MCMer: As a 5-time MCM finisher (and local res) I'd encourage your family and friends to try to get out to the spots where there are traditionally less fans - like at Hains Point or 14th St Bridge. Not Metro accessible, but certainly easy to do with a bike.

Definitely wear your name on your shirt (I do this for every race), esp if this is a first race for you. There is nothing better than hearing a loud cheering fan scream your name to keep you moving along.

This is a very easy race for family (especially if they know how to use Metro) to catch you a few times. Skip the mayhem at the start and get out onto the mall, and then off to the finish.

Good luck runners!

Jim Hage: Good points, thanks.

Sometimes, though, especially if your race is going south, having spectators yell the name on your shirt can feel like taunting.

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Put your name on your shirt!: If you can spare your shirt saying JOE or SALLY on it (use masking tape if you don't want to ruin the shirt), having people (strangers like us!) call out your name is a great lift and will literally carry you additional miles.

from someone who's been there!

Jim Hage: this runner's race was obviously going well.

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Alexandria, Va.: I have set a goal for myself to run the MCM in 2008, to "celebrate" my 40th birthday. I have run a few 5-mile races, but my longest run so far is 7 miles. A couple of questions:

1. How do I get a spot for the MCM? Does it fill up fast?

2. Is it possible to train on my own?

3. What options are out there for non-fundraising programs (I'd prefer not to do Team in Training, etc., no offense...)

Thanks!

Jim Hage: Sounds like a great way to celebrate 40 (if there is such a thing).

1.)MCM does fill fast, so you have to be ready when they open registration online in May.

2.) Training on your own is fine, but do some Web research. Better, join a local training program, such as the Montgomery County Road Runners, D.C. Road Runners, Reston RR, etc. The best part about training with others is bouncing questions off them.

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Anonymous: How does the Marine Corps Marathon course compare to the NYC marathon course? I've run New York but not Washington, which is tougher? (Anne-Marie Campion - England)

Jim Hage: MCM vs. NYC. Well, the DC race is much more low-key, less crowded, less self-important. That said, there's nothing like running through Manhattan during the NYC Marathon. Or over the bridges there, into Central Park.

MCM is pretty flat, or it was before this year. But the logistics of running NY make it on whole tougher, I think.

Other opinions welcome.

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Cut-Off Times: I resent cut-off times. I think they're elitist (e.g., Cherry Blossom's cut off time was 145 minutes) and they discourage participation. If I pay to enter a race, I should not be kicked off the course just because I can't run fast.

Jim Hage: There've been a few questions on traffic, which I probably won't get to. I believe The Post Metro section will have a map on Saturday showing street closures. Suffice it to say downtown will be a bit of a mess, even with an 8 a.m. start.

But cut-off times are just a balance of accommodating as many runners as possible with traffic realities. And it gives folks incentive to reach the 14th Street bridge!

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R. Madrazo, Former Mexican Presidential Candidate: I did not cheat at the Berlin Marathon. Yes, I skipped 9 miles and yes, there was a picture of my crossing the finish line with my hands raised. However, this was just typical partisan politics. I was at the finish line only to pick up my personal items. My hands were raised because I was trying to catch a helium balloon that had slipped out of my hands just before the picture was taken.

Jim Hage: nice!

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Lancaster, Penn.: I am running the marathon on Sunday and would like to know what is the best way for me to approach the Hains Point portion of the race?

Jim Hage: Hains Point, check out Michael Wardian's comments on the interactive map!

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wdc: I have a bump on the top of my foot that's sore to the touch. Sunday will be my first marathon. Is there anything I can do to help in these next couple days?

Jim Hage: Don't touch it!

Seriously, I hope it's something that will get better fast. Geez, a friend of mine just got a cortisone shot for ITB, a knee pain that is more usually cured by rest. I always like to take an ibuprofen for the normal aches and pains, so that might be a quick fix.

Good luck. Most of us are out there dinged up one way or another, if that makes you feel any better.

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Arlington, Va.: FYI

Re: How to get into the Marathon.

I missed the registration, but I bought a bib from an injured runner on Craiglist seven weeks ago at cost. I paid a $20 transfer to the Marine Corps Mar. as well.

Jim Hage: I know the Marines generally don't like that, but it sounds as if you did it with their approval. In any event, it's an interesting approach.

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A couple comments...: For the first timers: Do NOT practice during the race. Sunday is NOT the time to try out a new sports drink or gel. Stick with what you've trained with.

For the spectators:

While Metro will help you out, THE best way to get around the course is by bike. You can see that special someone multiple times over the course of the day if you're on two wheels a lot easier than if you rely on Metro.

Hopefully the weather will be great on Sunday and the water will be plentiful. Good luck to everyone on Sunday!

Jim Hage: more thoughts for runners and spectators.

And Metro opens at 5 a.m.!

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Bethesda, Md.: Is the mayor running on Sunday??

Jim Hage: Adrian Fenty will be running the city, literally and metaphorically on Sunday. Our mayor can beat your mayor.

I think he ran 4:08 as a training run at the National Marathon in March. He's capable of much faster.

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Jim Hage: Thanks mucho for all the good questions and comments. For the runners on Sunday, and next Sunday in NYC, all the best. I like the comment someone made about how marathon day was one of the best days of his life. Yes, it's been a long training road to get here, yes, you're bound to suffer on Sunday, but be proud of yourself, it's a huge accomplishment, one most people would give a lot for.

Carpe diem and good luck.

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