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After the Chicago marathon in 1991, I swore I wouldn't do another one. Circumstances had conspired against me to make it a difficult experience: I got sick two weeks before the race, I went too fast over the first 7 miles, and there was a cold rain and a headwind along Lake Michigan. Painful memories eventually recede, however, and now I find myself fired up to do the long race again (36 th Annual Portland Marathon).

I just did my first "long" run (10 miles). I only have 2 1/2 months to build up to 26.2 miles, but fortunately I'm starting out from a pretty good base level of conditioning. I'm a big believer in cross training, mainly to provide variety and avoid overuse injuries. For anyone who hasn't yet discovered road biking, I heartily recommend it as a way to improve your running, especially up hills. Swimming workouts tend to be a little tedious, but it's another good way to build your aerobic base and to take a break from the pavement pounding. All of these activities reliably produce a "runner's high," which in my experience is not so much a feeling of euphoria, but rather a profound sense of relaxation and calm.

There's nothing wrong with a little competitive impulse when facing an event like a marathon. There's a tendency in our politically correct society to label competition as bad and inclusiveness as good. The truth is, most of us would want to see how we stack up against other athletes. In theory, with each passing year, your age group gets slower and, if you stay healthy, you should be able to improve your relative finishing position. One thing I'm finding, however, is that there is a baby boomer "bubble" of highly motivated athletes that come back year after year and continue to improve and post personal records into their 40's and beyond. In many events (e.g., shorter runs and triathlons), the 45-49 year old age group is just as fast as the 20-somethings. Use it or lose it! -Rolf

After my 10 mile run 3 days ago, my calves were tight and a little sore, so I have taken 3-4 days off running. Cycling helps to loosen up the calf muscles while still giving your quads and hamstrings a good workout, so I did a relatively long ride (40 miles) the day after the run and a short ride and a swim, yesterday. Now that the calf soreness is completely gone, I'm ready to get back to the running. Since I only have 8 weeks to get ready, I need to gradually increase the length of the long runs on the weekends (to a max of 20 miles) and a couple shorter ones during the week. My last long run will be two weeks before the marathon, and I'm planning on doing no running the last 5 days.

One technique I plan to use during this event is periodic walking breaks. I believe that Jeff Galloway is the guru who popularized this method. I tried it in my last two half-irons and it really worked. The idea is that you give your muscles a short (30 seconds to several minutes) break and then when you start running again you are able to go that much faster, at least enough to make up the time you lost by walking. The other thing that I've found tremendously helpful during long endurance runs is pouring water over your head at the water stations. It gives you a jolt and a seems to have a core cooling effect. -Rolf

It's always easier to get your runs in when you're on vacation... especially when you're someplace beautiful like Kennebunkport, Maine. I ran by the Bush compound several times when he was hosting the French president. The secret service had the roads cordoned off but if you were just running they would let you through and just tell you not to stop anywhere. I can see why the Bushes go there to relax; it is one of the most beautiful pieces of property I have ever seen.

One of the things that works for me is to alternate running days with walking days. It gives your muscles a chance to stretch out, it breaks up the monotony of daily runs, and it still builds your endurance base. In my experience it also helps alleviate muscle soreness.
I have been doing 12 mile runs past Walker's Point, through Kennebunkport and Kennebunk, along the seashore past Gooch's Beach and Mother's Beach--lots of people-watching interspersed with spectacular rocky coastline. Yesterday I rented a kayak and paddled up the Kennebunkport River, just to keep the arms from atrophying. There are alot of active people out here--kayakers, lots of bikers, and runners. Not a bad place to live, and I've heard lobster is good endurance food! -Rolf