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One in an ongoing series following a runner's training for Nov. 22's Philadelphia Marathon.

Now that I'm at the end, it's time to go back to the beginning.

When I first started this journey, I wasn't running 20 miles at a clip. It was a series of dink-and-dunk runs: three miles here, six there, eight or nine to push myself. Now, more than five months and hundreds of miles after committing to running the Philadelphia Marathon, it comes down to these final 13 days, during which the most important advice I or anyone else attempting to run 26.2 miles has this:

Don't screw up.

Don't play hero and continue to pile on mileage. Don't try to be a world-beater and end up pulling a muscle instead. Don't push yourself to your limits thinking one more long run is going to improve your efficiency on race day.

Welcome to the taper zone. You've built your fitness. You're about as ready to complete the marathon as you're going to be. Now it's time to channel your inner Eagles fan - the band, not the beloved football team - and take it easy.

It's a good thing, too, because I am a mess.

As if hoping my right knee won't take a step back wasn't enough, now my left foot is bothering me. My diet has been less than stellar the last couple of weeks. My sleeping is erratic, and the stresses of work and home are encroaching on my focus.

Right now, I crave what tapering provides.

"Now is the time to condition your body but not overtrain," says JoAnne Barbieri, a coach with the Leukemia and Lymphoma Society's Team In Training program. "You want to get (to the marathon) feeling refreshed and ready to go, and not get there injured."

This is the time where everything you've prepared for should start clicking into place. Let's recap:

Training - You've logged the tough miles. Now, you reduce the length and intensity of your runs, adding extra rest days, says AtlantiCare exercise physiologist and fitness supervisor Rich Owens, to maximize your energy come race day.

Nutrition - You know what to do to make sure you are properly hydrated and fueled up for the marathon. Also, as you cut back your mileage, make sure your appetite keeps pace.

Sleep - Owens says you should be getting more rest. It will help with muscle recovery and ensure you are at your best at the starting line.

Routine - This is not the time to break in a new pair of shoes. Or test out new running gear. Or experiment with a different snack for runs.

As I enter the homestretch, I feel as if each of those categories has run off the rails a bit. It's good I've got a few more days to course correct. But I'll admit, it's tough to rein myself in, especially after having missed so much time with my knee. I'm the guy who wants to push it just a little farther, so I can finish the marathon without questioning if there was more I could have done.

So, I'll settle in and get my maintenance miles in. I'll continue to stretch, and I'll start eating more carbs.

And if it all starts to feel easy, well, that's the point.

"Tapering is crucial. You're not going to do anything the week of that will make the marathon better. If anything, you'll just get weaker," Owens says. "You're still training. Actually, it should feel easy, and that's the goal."

I'll also take Barbieri's oft-uttered advice to heart, and work on the mental game. I'll start visualizing myself on the streets of Philadelphia, feeding off the crowd as the miles pass by. I'll picture myself approaching mile 20, 24, 25 and feeling strong, pushing through the fatigue to finish strong.

She also says that as the marathon grows closer, nerves are going to creep in. Don't let them take root.

There is no doubt in my mind I'll complete the marathon on Nov. 22. No doubt at all. How it will all unfold? That's what I'm excited to find out.

Coming next week: Nearing the end of the road.

Contact Kevin Clapp:

609-272-7255

KClapp@pressofac.com

On the road

Team In Training coach JoAnne Barbieri shares where the beginning marathoner should be in his or her training.

Weekly mileage: 15 to 21 miles (three or four runs of three to four miles each, with a long run of nine miles)

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