Photo taken by my lovely Eva. See more photos here.

10 Things I Learned From My Second Marathon

“The marathon can humble you.” - Bill Rodgers

Do you know that you guys were in my head for almost my entire marathon on Sunday? I thought about you guys — your encouragement, what I would say to you about my marathon, not wanting to report back that I had failed.

You helped me get to the finish line, and for that, I am again indebted to you all.

And it was a success! Not only did I finish, and run a relaxed race (well, until the last few miles), and have a great time — I improved on my first marathon time by nearly 50 minutes! I was extremely happy with my race, both in terms of enjoyment and performance.

Summary of my first marathon: I ran it only a year after getting into running, and was probably ill-prepared; I started out at a pace that was too fast; ran out of gas by mile 18; cramped up after mile 20; had an extremely hard and grueling time finishing; came in about an hour slower than I had hoped, at 5 hours and 3 minutes. It wasn’t the most enjoyable first marathon (at least, the last 8 miles weren’t) but I finished, and I was proud of it.

This time, I was better prepared. I had lower expectations, and just went out to do it for fun. I ran a more relaxed pace, and ended up doing much, much better than I expected. I came in at 4 hours and 14 minutes — not a fast race by any experienced runner’s standard, I know, but an excellent time for me. I was just hoping to break 5 hours, and if I came in at 4:30, I’d be thrilled.

I had planned to run a 10-minute/mile pace — a very relaxed and easy pace for me — but I ended up going at about 9:30 in the beginning. It still seemed very relaxed, and I had a few other runners going at that pace so we stuck together. I was feeling very good at the halfway point, so I kept up the pace. In fact, even at mile 20, I was feeling strong at that pace, and it wasn’t until the final 5K that I felt like slowing down or walking.

Those last three miles were tough, but I pushed myself to finish strong. I kept up my pace (between 9:30 and 10:00 per mile) and actually passed a bunch of runners at the end (I didn’t worry about competitiveness this time, but those runners were struggling, understandably). The final mile I did at under 9 minutes, so I was very proud of that.

Of course, I nearly collapsed at the end, and had to pour water over my head and nearly strip naked to keep from overheating, and had to lie down for awhile when I got really dizzy. But it was worth it, because I did my best.

A note on the Guam Marathon: it gets very very hot and humid on Guam after 7 a.m., especially if you’ve been running for a few hours already, so we start at 4 a.m. If you are a slower runner, and come in after 4 hours (like me), you are at a huge disadvantage, because by then the sun is beating you down, and you lose fluids rapidly, and you are at a huge risk of heat exhaustion or heat stroke. That happened to me in my first marathon, and it started to happen this time too, but I got a little lucky because for about 30 minutes there was a light rain and overcast skies. I can’t wait to run a marathon in a cooler climate!

Another note: besides you, my faithful readers, my biggest supporters were my wife Eva, my kids, my mom, my sister and her kids. Also, my friend Glen gave me a wake-up call at 2 a.m., and that was a big help. I couldn’t have done this marathon without any of you! Thank you!

And now I thought I’d share some of the things I learned this marathon:

Running experience matters a lot. One of the biggest differences from my very tough first marathon, and this more successful second marathon, is that this time I’ve been running for more than two years, and that time I’d been running for about a year. The difference is that my body is more adapted to running higher mileage and longer distances, and I had a much easier time. When I started training for my first marathon, I hadn’t run anything more than a 10K in my life, and so each of my long runs were very difficult for me. This time, my long runs were a bit tough (only because I hadn’t run long in awhile) but still enjoyable. Another point to make: I have two friends in their 50s who ran their first marathon a couple years ago, but had been running competitively for years. They each did their first marathon in well under 3:30, and though it wasn’t easy, they were obviously better prepared for doing a marathon than I was the first time. I expect to get better as I continue to do marathons.
Pacing is huge. The next biggest factor is going at the right pace for the first half of the marathon — a time when you feel great, and can easily run faster than you should. It’s difficult to know what pace you should run, as you run shorter races at a much faster pace. There are online calculators that will tell you your marathon pace if you enter the pace for shorter races, but I’ve found that for me, their estimates are too fast. I found that out my first marathon, when my 8:30 pace for the first half exhausted my energy stores, and I ran the second half on fumes. This time, I ran a much more relaxed pace, and ended up being able to hold that the entire race.
Extra weight also matters a lot. Probably the third most important factor for me that made a difference between my first marathon and this second one was my weight. I ran my first marathon about 30-40 pounds overweight (although I had lost about 20 pounds at the time). It made things more difficult — running long is hard to do when you’re carrying extra weight. This time, I’m still a bit overweight (I could lose another 10-20 pounds) but I’m about 15 pounds lighter than I was last time. I hope to lose another 10-15 pounds by my next marathon (either at the end of this year, or next March).
Be relaxed and have fun. For most of us, a marathon is an experience, not a race. We’re not racing against the other runners — we’re joining them in a life-changing event. If you go out with the attitude that the marathon should be something to enjoy, you’ll have a much better experience. At one point, running past the choppy ocean waters with the colorful early morning light surrounding us, I said loudly, “What a great time to be alive!” I smiled and cheered on my fellow runners. I had a blast.
Test out your gear beforehand, on a long run. This is an obvious one, and I knew it before this marathon, but I violated the rule anyhow. I had tested out my shoes and running clothes and watch in my 22-miler, three weeks before the marathon, so all of that was fine. But I ordered a footpod to go with my running watch a couple weeks before the marathon, and it didn’t come in until a few days before the race. I knew I was taking a risk by wearing the footpod during the marathon, untested except for a light 2-mile run two days earlier, but I really wanted to be able to have pace information in my running watch, so I wouldn’t run too fast. It actually helped, I think, but the footpod bothered me the entire way, and I now have a bruise where the footpod dug into my foot. Next time I’m getting a GPS running watch.
Keep your upper body relaxed. This is something I often forget. I will go a few miles before I realize that I’ve been tensing up my upper body. Then I take some deep breaths and relax, shake out my arms, stretch my upper body a bit while running. But the tensing takes its toll over such a long race, and drains some of your energy reserves. My upper body, from my abs to my shoulders and back, are very sore right now.
Plan your day before well. I know very well that you’re supposed to rest the day before the marathon. However, my kids had soccer games and there was a wedding show we really wanted to go to, and my daughter had a school performance that evening … so I ended up walking around much more than I had hoped, and staying up later than I had planned. End result: I was tired the morning of the marathon, which isn’t smart. Also not smart: playing soccer for about 45 minutes with my son and daughter after their practice two days before the race. It was fun though. No regrets!
Having people to talk to is great. For the first 12-13 miles, I ran with a few guys who were going my pace. I didn’t know them, but we just happened to be going the same pace. It was nice to have people to talk to, as the race is long and your mind needs distraction. I might never see them again, but we now have a bit of a bond from running 13 miles together. I also ran another five miles or so with another guy, and that was useful. I ran the final 8 miles by myself, and those just happened to be the miles where you start to question whether you really want to be running this fast for this long, but I really enjoyed having people to talk to for the first 18 miles.
Have a reason to keep going at the end. In the final 5K, there were many moments when I felt like quitting. I thought how nice it would be to just walk for awhile. It was hot, and each mile seemed to take an eternity. But I thought of you guys, I thought of my wife, and my kids (who were there at the end to cheer me on), and my mom and sister who were also there. I thought of how proud I would be to finish strong. I thought of how much training I had put into this, and thought about how I would regret not giving it my all. If I didn’t have good reasons to keep going, I would have stopped.
The long run is your marathon training — speed work doesn’t matter (much). My training for this marathon consisted almost entirely of my long runs on Sundays. I also ran during the week, but my mileage wasn’t very high and I did almost no speed work. I did some intervals on the track a few times, but not much. It was almost all the weekly long run, and it turns out that that was enough. Sure, I probably could have run a little faster if I had done more mileage and more speed work, but I don’t think it was necessary. Next time, I will probably do more mileage and start training earlier (I just started in January), but I don’t think I’ll do speed work.

“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.” - Frank Shorter

—

Update on book writing: Honestly, I haven’t written since Friday, as I was busy with the marathon and have been recovering the last couple of days, but I am going to start writing in a few minutes, and will resume my regular schedule starting now.

—

If you liked this article, please share it on del.icio.us, StumbleUpon or Digg. I’d appreciate it. :)

10 Things I Learned From My Second Marathon

“The marathon can humble you.” - Bill Rodgers

You helped me get to the finish line, and for that, I am again indebted to you all.

And now I thought I’d share some of the things I learned this marathon:

Running experience matters a lot. One of the biggest differences from my very tough first marathon, and this more successful second marathon, is that this time I’ve been running for more than two years, and that time I’d been running for about a year. The difference is that my body is more adapted to running higher mileage and longer distances, and I had a much easier time. When I started training for my first marathon, I hadn’t run anything more than a 10K in my life, and so each of my long runs were very difficult for me. This time, my long runs were a bit tough (only because I hadn’t run long in awhile) but still enjoyable. Another point to make: I have two friends in their 50s who ran their first marathon a couple years ago, but had been running competitively for years. They each did their first marathon in well under 3:30, and though it wasn’t easy, they were obviously better prepared for doing a marathon than I was the first time. I expect to get better as I continue to do marathons.
Pacing is huge. The next biggest factor is going at the right pace for the first half of the marathon — a time when you feel great, and can easily run faster than you should. It’s difficult to know what pace you should run, as you run shorter races at a much faster pace. There are online calculators that will tell you your marathon pace if you enter the pace for shorter races, but I’ve found that for me, their estimates are too fast. I found that out my first marathon, when my 8:30 pace for the first half exhausted my energy stores, and I ran the second half on fumes. This time, I ran a much more relaxed pace, and ended up being able to hold that the entire race.
Extra weight also matters a lot. Probably the third most important factor for me that made a difference between my first marathon and this second one was my weight. I ran my first marathon about 30-40 pounds overweight (although I had lost about 20 pounds at the time). It made things more difficult — running long is hard to do when you’re carrying extra weight. This time, I’m still a bit overweight (I could lose another 10-20 pounds) but I’m about 15 pounds lighter than I was last time. I hope to lose another 10-15 pounds by my next marathon (either at the end of this year, or next March).
Be relaxed and have fun. For most of us, a marathon is an experience, not a race. We’re not racing against the other runners — we’re joining them in a life-changing event. If you go out with the attitude that the marathon should be something to enjoy, you’ll have a much better experience. At one point, running past the choppy ocean waters with the colorful early morning light surrounding us, I said loudly, “What a great time to be alive!” I smiled and cheered on my fellow runners. I had a blast.
Test out your gear beforehand, on a long run. This is an obvious one, and I knew it before this marathon, but I violated the rule anyhow. I had tested out my shoes and running clothes and watch in my 22-miler, three weeks before the marathon, so all of that was fine. But I ordered a footpod to go with my running watch a couple weeks before the marathon, and it didn’t come in until a few days before the race. I knew I was taking a risk by wearing the footpod during the marathon, untested except for a light 2-mile run two days earlier, but I really wanted to be able to have pace information in my running watch, so I wouldn’t run too fast. It actually helped, I think, but the footpod bothered me the entire way, and I now have a bruise where the footpod dug into my foot. Next time I’m getting a GPS running watch.
Keep your upper body relaxed. This is something I often forget. I will go a few miles before I realize that I’ve been tensing up my upper body. Then I take some deep breaths and relax, shake out my arms, stretch my upper body a bit while running. But the tensing takes its toll over such a long race, and drains some of your energy reserves. My upper body, from my abs to my shoulders and back, are very sore right now.
Plan your day before well. I know very well that you’re supposed to rest the day before the marathon. However, my kids had soccer games and there was a wedding show we really wanted to go to, and my daughter had a school performance that evening … so I ended up walking around much more than I had hoped, and staying up later than I had planned. End result: I was tired the morning of the marathon, which isn’t smart. Also not smart: playing soccer for about 45 minutes with my son and daughter after their practice two days before the race. It was fun though. No regrets!
Having people to talk to is great. For the first 12-13 miles, I ran with a few guys who were going my pace. I didn’t know them, but we just happened to be going the same pace. It was nice to have people to talk to, as the race is long and your mind needs distraction. I might never see them again, but we now have a bit of a bond from running 13 miles together. I also ran another five miles or so with another guy, and that was useful. I ran the final 8 miles by myself, and those just happened to be the miles where you start to question whether you really want to be running this fast for this long, but I really enjoyed having people to talk to for the first 18 miles.
Have a reason to keep going at the end. In the final 5K, there were many moments when I felt like quitting. I thought how nice it would be to just walk for awhile. It was hot, and each mile seemed to take an eternity. But I thought of you guys, I thought of my wife, and my kids (who were there at the end to cheer me on), and my mom and sister who were also there. I thought of how proud I would be to finish strong. I thought of how much training I had put into this, and thought about how I would regret not giving it my all. If I didn’t have good reasons to keep going, I would have stopped.
The long run is your marathon training — speed work doesn’t matter (much). My training for this marathon consisted almost entirely of my long runs on Sundays. I also ran during the week, but my mileage wasn’t very high and I did almost no speed work. I did some intervals on the track a few times, but not much. It was almost all the weekly long run, and it turns out that that was enough. Sure, I probably could have run a little faster if I had done more mileage and more speed work, but I don’t think it was necessary. Next time, I will probably do more mileage and start training earlier (I just started in January), but I don’t think I’ll do speed work.

“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.” - Frank Shorter

—

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Posted on 31 March 2008 in Fitness, Health Tip Day |
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Comments (91)

Shilpan | successsoul.com Says:

March 31st, 2008, 22:43 pm

Leo - Congrats. You have shown us example of - preparation, planning, simple visualization and finally to never give up until it is over - by this marathon. Isn’t marathon all about teaching us simple way to live our life with purpose, desire to achieve, setting goals and keep working till we touch the finish line ?

You are a great inspiration for all of us .

Shilpan

Vered Says:

March 31st, 2008, 22:44 pm

Wow! Good job. You must be feeling SO good - but sore? Or not at all?

I don’t run, but I do bike. Pacing yourself is also very important when you go on a long bike ride. Similarly to a marathon, you do it for the experience, not as a race.

As for relaxing and having fun… the best advice my wonderful ski instructor ever gave me was:
“It is VERY important to SMILE while you ski”. :)

Leo Says:

March 31st, 2008, 22:47 pm

@Shilpan: You’re exactly right. Thanks for the insightful comment — I’ve found that the marathon has been very instructive for life.

@ Vered: VERY sore! But not as bad as my first marathon — I can walk. Stairs are more difficult, but I actually went to my daughter’s school performance the afternoon of my marathon, and then went to dinner and a movie with my wife! Of course, I slept practically all day yesterday, but I’m feeling great today. Sore, but great.

Tad Says:

March 31st, 2008, 22:51 pm

Leo,

Congratulations. That is awesome! I have thought about starting distance training and I will keep these tips in mind.

Tad
http://growingintoyou.com/

Corey - Simple Marriage Project Says:

March 31st, 2008, 22:51 pm

Well done Leo-

Keeping the upper body relaxed works well with most everything, since this is the area most people carry stress and worry. Not only does it help in athletic pursuits, in helps in life as well. Congrats on your success.

Albert @ Headspace (http://thoughtsintime.co.za/) Says:

March 31st, 2008, 22:59 pm

Congratulations, Leo.

I did two tortured marathons in the 1990s and I am planning a comeback marathon in September.

I agree with all you said, especially the points about weight and the importance of keeping your upper body relaxed.

The one point where my experiences disagrees is that speed work does matter for the marathon.

I have found time trials of around 3 miles extremely useful as preparation for long races.

Think of your level of discomfort as the differences between your fastest possible mile and the speed that you are running in the marathon.

If you can run a 5 minute mile, an 8 minute mile might feel easy. But if your fastest mile is 7 minutes, 8 minutes to a mile starts feeling hard.

But that is detail. The botton line is that every marathon is hard and you did it!

Tom Stine Says:

March 31st, 2008, 23:04 pm

Way to go, Leo!

Leo Says:

March 31st, 2008, 23:04 pm

@Albert: You know, you might be right. For this marathon, my lack of speed training didn’t seem to hurt me, but I’m sure if I had more time to train and had added in some speed training, I could have done better. My main point is that speed training isn’t necessary for having a great marathon — although I will concede that it would help if you’re trying to run for your best time. I wasn’t really shooting for time, just wanted to run a good pace and have a great time. Good points!

The Daily Mind Says:

March 31st, 2008, 23:06 pm

It is true about the last 5k. People really need to find some deeper reason for doing tough thing like exercise otherwise they will give up too easily.

The Dalai Lama often says that we need to switch our motivation to helping other when the going gets tough. This is the best way to remain strong like a warrior!

Congrats on the run.

TDM

Leo Says:

March 31st, 2008, 23:07 pm

Oh, and thanks everyone for your nice comments!

I just wanted to point out that below my photo above I provide a link to a few more photos, for those who requested I post some marathon pics:

http://picasaweb.google.com/leo.babauta/LeoMarathonPublic

Don’t laugh too hard. :)

Israel Says:

March 31st, 2008, 23:08 pm

congrats, im hoping to enter a marathon this year. will start out with the mini ones and work my way up.

James Says:

March 31st, 2008, 23:14 pm

Congratulations Leo!

I recently stumbled onto your site (pardon the pun) and have really enjoyed your posts.

Running a marathon on Guam is *really* hard. I ran my second when I was on Guam in ’84 and I swear it was the hardest thing I’ve ever done. I moved from marathons to long bike rides and a 200 mile race is nothing compared to a marathon on Guam!

Leo Says:

March 31st, 2008, 23:21 pm

@James: Well, I have nothing to compare the Guam Marathon to, as I’ve never run one anywhere else, but I do know that the heat becomes just as much of a hurdle as the distance in the Guam Marathon, if you are doing it in 4 hours or longer. Again, I can’t wait to do a marathon in a cooler climate!

Oh, and congrats on your 200 mile race(s). That’s something I’d like to do someday! I’ve only done short rides of about 20K … I’m a real beginner. I’d like to get into cycling sometime soon!

Vered Says:

March 31st, 2008, 23:27 pm

I find it funny to imagine you limping up stairs. :)

But the photos are not funny at all - they are actually inspiring.

LivSimpl Says:

March 31st, 2008, 23:34 pm

Well done Leo! Congrats! Next time you want a cooler climate you can come run here in Utah. Of course, you’ll have to train a bit more due to the difference in elevation (apx. 6,000 ft). :)

Tery Says:

March 31st, 2008, 23:40 pm

Congrats Leo!

Marelisa Says:

March 31st, 2008, 23:45 pm

Your discipline and consistency paid off Leo. I want to run a marathon in August here in Panama. It’s definitely mental training as well as physical. Congratulations!

pavs Says:

April 1st, 2008, 0:06 am

Good Job Leo !!!

Jean-Loup Says:

April 1st, 2008, 0:22 am

Congratulations Leo,

What a gain between the two races !
I totally agree with your point on experience. The more marathon you run, the more comfortable you get.
I remember when I ran my first half marathon, I was so sore that I couldn’t imagine I’d run a full marathon one day. I finally did it. The end of the first one was a nightmare I was fighting hard not to give up. But I learned something very valuable : I could finish a race.
I feel much more relaxed now on a marathon starting line.

I’ve run 4 marathons so far, and I still have problems setting my pace at the beginning of the race. Hence the 10k of the marathon are still painful. I think you managed that quite well in your race. You always feel a lot better when you’re overtaking runners at the end of the race than the other way around.

Do you plan to run another marathon ? I you do I strongly encourage you to try other races. Near Guam you have several marathons in Japan. The nearest seems to be the Okinawa marathon (in February). If you want to travel farther have a look at http://www.42k195.com where more than a thousand marathons are listed.

One last question. How did you manage your vegetarian diet before and after the race ?

Jean-Loup

Duncan Says:

April 1st, 2008, 0:22 am

I’m going to run my first marathon here in Vancouver next month so this post is very useful for me! Thanks for the info and huge props for finishing!

Beth Partin Says:

April 1st, 2008, 0:22 am

Honestly, I have no desire to ever run that much, but I very much admire what you’ve done and your reasons for persevering.

Leo Says:

April 1st, 2008, 0:36 am

@Jean-Loup: I definitely plan to run more marathons! I was just doing some research on where I could do my next one. I’m thinking either Japan or Hawaii. New Zealand also sounds great.

As for my vegetarian diet before and after the marathon, it hasn’t been a problem at all. I find vegetarian diets to be great for runners — we’re mostly worried about getting good quality carbs (whole grains, not too much fat) while also getting adequate protein. Vegetarian diets can be great for both of those concerns. I might have eaten too much fat before and after the marathon, but I figure I burned off enough calories during the run (nearly 4,000 calories) so I could afford a little extra fat. :)

REQUEST: If there are any runners from Thailand reading this, please let me know! I have questions about running in Thailand. :)

Iris M. Gross Says:

April 1st, 2008, 0:43 am

Yay Leo! I do well to walk to the parking lot and back, so good job! LOL (Arthritis is hell.) Maybe one day you’ll come to the United States and run in the Boston Marathon!

Jean-Loup Says:

April 1st, 2008, 0:49 am

@Leo : I am a vegan too. ;-)
My question about your diet was more like : did you set up a specific pre-marathon diet ? If so what kind of food did you put into it ?

Having been raise near the Italian border, I tend to eat a lot of pasta the week before. I’m looking for new and tested ideas.

I became vegan after my first two marathons and I genuinely felt the difference. My recovery time is much shorter since I switched to a vegan diet.

banji - LessonInLife.com Says:

April 1st, 2008, 0:57 am

1 things I learned From Not Doing A Marathon

I’m starting to wonder if my exercise routine is doing me any good or not?

Just like everyone else, I follow my exercise routine religiously (most of the time), and I still don’t think I can run a marathon.

I will be, starting from now, exercising with the sole purpose of entering a marathon :) At least I will be able to track quantitatively my progress

Congrats Leo!! Always an inspiration

Matt Says:

April 1st, 2008, 1:49 am

Nice job, Leo! I ran my first marathon about a month ago, and I never need to run another one again (ha!). But, I’m happy that you are still running them, and I hope you continue to enjoy them (and if you aren’t, run half-marathons - Half the distance and twice the fun - ha!)

Craig Harper - Motivational Speaker Says:

April 1st, 2008, 2:06 am

Congratulations Leo. Weight loss would have been a major contributor in your success. I have seen the same person run a marathon at 90kgs and then at 80kgs with significant improvement. Well Done!

Sathya Says:

April 1st, 2008, 2:07 am

Fabulous man! We get more motivations from you

Sami Says:

April 1st, 2008, 3:04 am

Congrats Leo! I ran my first marathon last year and it really is a life altering experience. One quote I learned during training I’ll always remember because it’s so very true: “The first 21 miles are all legs. The last 5 are all heart”.

I went from lifelong couch potato watching life on the sidelines with the inner monologue “One day I’d like to do that” to getting into action and LIVING instead of wishing. Marathons are the ultimate confidence builders. The impossible doesn’t seem so impossible. :)

Joerg Says:

April 1st, 2008, 3:05 am

Congratulations Leo, well done.
Your experience reminds me on my own two marathons.
I ran the first one in Kiel, a German town at the Baltic Sea in February 2003, after just a short time of training.
It was very hard. I was jogging for a long time, but missed to prepare the long runs.
For my second marathon I followed a trainingplan which included one very long run per week (30 kilometers and more).
I am sure, these one were the reason for my success.
While I finished my first run in 4:49 and felt quite exhausted, I finished the second marathon in Hamburg in 2005 in 4:19, and felt extremely fresh, with no sign of exhaustion at all.
The second reason, while I really enjoyed the Hamburg Marathon, was a guy, with whom I ran together the whole race. He pushed a kind of a jogging-cart for Babys during the whole race. On it, he had mounted a big car battery, with a cassette player an two big loudspeaker. With this equipment we ran the whole marathon accompanied by great and inspiring rockmusic. All spectators we passed, started dancing and smiling, as fast as they could spot us.
Really a great feeling.

Keep on running ;-)

unstuffed Says:

April 1st, 2008, 3:48 am

Oh, Leo, you’ve got legs! Sorry, but I’d just got so used to seeing pics of you from the waist up, sitting at your computer. ;-)

Sounds like you’re getting a lot more out of running a marathon than just running the marathon, and that’s a very good thing. I think experiences like that can make us more confident about ourselves: whatever comes, we know that we’ve faced, and dealt with, something completely new and possibly dangerous, so we’re more inclined to have courage in other things.

And you’ve achieved something at this end, too. I’ve never (never ever ever!) wanted to run, but now I’m beginning to be tempted. It would be a looooong journey for me, since I’m overweight, underfit, and even when I was young and fit I was a swimmer, not a land-based sportswoman. Swimming’s great, but it doesn’t develop balance (if there’s a banana skin within five miles, I’ll find it and slip on it. And twist my ankle) or any of the other skills common to weight-bearing exercise.

But the way you get so passionate about exercise, and the way it’s clearly giving you great benefits, mental as well as physical, makes me think I should get back to some sort of exercise. You’re an inspiration!

And many thanks to your lovely Eva for taking the photos. What I want to know is, when are we going to see some pics of the whole family? C’mon, don’t be shy: we’ve seen your legs already, why not Eva and the kids? ;-)

unstuffed Says:

April 1st, 2008, 3:50 am

Oh, one more thing: why not try coming to Australia for a marathon? I’m sure we have them here. After all, the country’s basically just millions of square miles of flat-and-brown: it’s got to be useful for something.

Leo Says:

April 1st, 2008, 4:10 am

@Jean-Loup: Sorry, no new pre-marathon diets from me — I ate a lot of pasta too. :)

@unstuffed: I’d love to run a marathon in Australia! But it sounds almost as hot as Guam — I’m looking for a cooler climate. Do you have cool temperatures? I have no idea! :)

Pete W Says:

April 1st, 2008, 6:23 am

#Tip 11 - I always find any time I’m running serious distance, that having a couple of chocolate bars with nuts around every 45 minutes helps lessen the fatigue hit you get around mile 20.

The science behind it is that you’ve run through all your glycogen, and having something with some salt and carbs will keep you going for longer.

Taking some water with it helps too.

Joerg Says:

April 1st, 2008, 6:26 am

Leo,
if your are looking for a cooler marathon, come over to Germany. We have lots of cool weather ;-), especially here at the Baltic Sea.

Leo Says:

April 1st, 2008, 6:27 am

@Pete W: Great tip! I took energy gels during my marathon, for exactly that reason — but chocolate bars would work just as well. I find that the gels are absorbed in my system a bit faster, which can be important as your digestive system isn’t really functioning well during that kind of exercise.

Andy Says:

April 1st, 2008, 6:40 am

Great job! I am impressed. Running is not my thing but that is pretty inspiring.

unstuffed Says:

April 1st, 2008, 7:05 am

Heat we have, although we’re through the worst of it: about two solid weeks of over-the-century temperatures, with no rain (we’re also in the middle of a major drought down south).

But the country’s big enough that we have a range of climates: tropical in the north,, where the latitude is about the same as Guam (but to the south of the equator), and temperate in the south. Most of the south-east and the south-west is pretty nice, although we do get hot summers (increasingly so). And Tasmania, from what I’ve heard, is very pretty, cool-ish, and has nice forest-y bits.

Normally the climate’s very nice here in Adelaide: no snow, cool but not bitter winters, and most of the year it’s sunny. But when it gets hot, it gets damn hot, and we all repeat that Bill Paxton line from Aliens (”Yeah, but it’s a dry heat”) until it stops. Melbourne’s very similar, and between the two there are mountains that get snow in late winter, so there’s a ski season (which is increasingly under threat, because of global warming).

So basically, any kind of climate you want, we’ve got. The livable stuff is the frilly bits around the edge, which surround a great big wodge of desert. Not many folk come looking for that.

Leo F. Swiontek Says:

April 1st, 2008, 7:13 am

Congrats! for your success.
I m very much inspired & even can motivate others too for a marathon. One should be happy with their race, both in terms of enjoyment and performance.then only can succeed.Good Diet,practice,running experience will all help a lot to win.

Fran Says:

April 1st, 2008, 7:14 am

Good for you, Leo! What an awesome role model and inspiration for your kids, as well as the rest of us!

Christopher Says:

April 1st, 2008, 7:15 am

Leo,

Way to go! We all knew you could (and would) do it. You are such an inspiration to all of us.

I actually had fallen off the wagon here for a little while with my own running…but one of the things I thought about was: If you were going out to run twenty-six miles, why couldn’t I do a measly two or three? Thanks for helping me get my butt off the couch (again).

You’ll get back into the book, no sweat. Remember your Zen: one thing at a time.

Mark - Creative Journey Cafe Says:

April 1st, 2008, 7:25 am

I’m amazed by anyone who can run a marathon.

I’m not even overweight and I can barely run to the grocery store.

Congrats Leo!

Karl Staib - Your Work Happiness Matters Says:

April 1st, 2008, 7:26 am

This is how I deal with my exercise routine and work day. I try to make sure everything is lined up to be knocked down. Although I do have one weakness.

“Have a reason to keep going to the end.”

That’s my biggest weakness. I do all this hard work, whether it be working out or working on a report. I just don’t want to do that last extra bit to finish it off strong. I’m working on this and I’ve improved so much over the last year.

factictiousconsummate Says:

April 1st, 2008, 7:30 am

And I’ll add a congrats to your accomplishment.

I was a track runner, this being my first year of college I have decided to take a year off for “study”. Your blogging style is quite nice. :)

Soultravelers3 Says:

April 1st, 2008, 7:43 am

Congrats!! Anyone who runs a marathon is my hero.

I crushed my knee and broke a femur in a freak fall while running, so my running days are over, but I am still grateful for all that I learned from running and doing my one and only marathon.

I actually became a runner *after* I ran my first marathon without training as an overweight 36yo and found I really enjoyed the mental discipline of running. That surprised me and taught me a lot.

I hated running, so I never would have guessed I had a natural inclination for distance running and its meditative state.

My goal was to the whole thing in joy, which I managed to do despite the severe pain when I hit the wall. I learned a lot about getting above it all & can relate to the buddies one meets while running a marathon…kind of like life, same pace for a while.

Your running stories make me smile and remember the joy of running! Wow 2 marathons, great accomplishment!! Rest, recover and be well. Great job done well!!

Soultravelers3 Says:

April 1st, 2008, 7:58 am

Oh, it may be too far for you, but consider the Big Sur Marathon as I think it is one of the most beautiful settings and that alone can be inspiring. The weather is usually cool and perfect too. ;)

Eugene (Editor, Varsity Blah) Says:

April 1st, 2008, 8:09 am

It sounds like this advice could apply to a lot of goals in general. Planning, focus, pacing, support, and never giving up because it’s something you’re passionate about doing. Congrats!

Michelle Says:

April 1st, 2008, 8:20 am

A very experienced, wise marathoner once told me that when you run a marathon there is only one way to predict if the pace is good for you.
Here it is: If the pace you are going feels good then you are probably running too fast. If you feel like the pace you are running is too slow, it is probably just right.

Maria - Never the Same River Twice Says:

April 1st, 2008, 8:48 am

Many congratulations on finishing your second marathon. A sub-10 minute mile pace is *very* impressive - at least to me!

You are so right about the importance of keeping your upper body relaxed. Over the course of 26 miles you can burn a huge amount of much needed energy if you tense up.

Also, again applying running to life, the same thing carries over. If you’re tense during the day you will be much more fatigued in the evening.

Julianna Says:

April 1st, 2008, 9:11 am

Congratulations Leo! I just ran my first half-marathon this weekend in Prague - reading your posts inspired me to sign up! It was a lot of fun, and I’m already planning for a full marathon in Seattle in November. Once your legs recover and the book is on its way let us know about your next running goal!

Wendi Kelly Says:

April 1st, 2008, 9:18 am

Oh Leo! I have been waiting on pins and needles for this report! I’m so glad it went well, I have been thinking about you the whole weekend.
My 2003 marathon medal is hanging right here next to me by my desk, Every day it is my reminder that if I can run a marathon, I can do anything.
Now you have me thinking about running a second one….

I remember thinking at mile 23, in the midst of swollen feet and a very sore hip, that a bus would have to come by and run me off the road for me to give up. I was going to cross that finish line if I had to crawl.

Then when I got there and it was right in sight, my friends were all there, and right before I crossed, I saw them and the finish line, I just stopped, stood still and started crying for joy. They had to actually remind me to run it in!

texafornia Says:

April 1st, 2008, 9:18 am

The weather conditions sound crazy! We start stuff like that at 6 or 7 am here in Texas, but never at 4!

I’ve been doing triathlons for 8 years, Ironmans for 4, and just started ultrarunning this past winter. An ironman is a marathon AFTER swimming 2.4 miles and biking 112 miles. My last one took me just under 13 hours. My first big ultra run was a 50 miler and that took me almost the exact same amount of time. Running for 13 hours is brutal, but I had to feel humbled because I was running the short course - half of the other people that day were running the 100 miler. One guy ran 100 miles in 14 hours.

I guess what I’m trying to say is that just when you think you did something hard, you’ll bump into somebody who’s done twice as much - probably in less time. Humans are absolutely amazing at the things we can accomplish. But it all takes time along with the effort. You can’t rush the training. And who wants to, anyway? Training is where the real fun is!

Dot Says:

April 1st, 2008, 9:27 am

Yay, Leo! You set your goal and achieved it! And in killer humidity — I can hardly imagine that.

I am actually almost as impressed by your being able to keep competitiveness with others and even with yourself pretty much out of the picture. That is bound to have made you more relaxed and able to enjoy yourslf longer.

What a banner year you’re having already!

Margi Says:

April 1st, 2008, 11:09 am

Congratulations! I’m so glad it went well for you.

Last year, I walked in the Breast Cancer 3-Day in Phoenix and we started many of our training walks at 4 am to avoid the heat and humidity during monsoon season.

Thanks for sharing!

Tom Says:

April 1st, 2008, 11:21 am

Nice job, big guy!

It’s great to hear that a 2nd marathon was in your interest after doing one. I figure when I nail my first, I may never look at running again… or will I?

I wonder what kind of dreams your head might throw at you the night or two after completing a marathon, in comparison to the ones you may have had before it. I’m into dream interp, so I always ask people if they got anything around intense life-events.

Thank you for being out in front with your life. You’re officially my “home page” now.

Great to know you… amongst 49K others!

Peace.

Caron Says:

April 1st, 2008, 11:24 am

way to go leo!!!

Leslie Says:

April 1st, 2008, 11:34 am

Congratulations on finishing your second marathon!

I prefer walking to running as running makes my shins hurt (maybe I’m doing it wrong?). Anyway, I am trying to live a healthier, more active and simpler life, and your blog has been an inspiration to me. Keep up the good work!

Chris Austria Says:

April 1st, 2008, 11:57 am

Leo–

Running the marathon is not on my to do list but after your experience, I am going to include it. Any advice on where and how to start?

AmberAZ Says:

April 1st, 2008, 12:14 pm

Leo, what a fantastic report! Great job!

I loved my runs on Guam. I was looking at your photos and am trying to get my bearings for Mile 18…is that near Apra Harbor/Piti Point?

Lorri Says:

April 1st, 2008, 12:45 pm

Leo -
Inspiring! I am training for a marathon now - I have done a few 1/2s but never a full. I am a bit nervouse - AND I am inspired by your race. Thanks for the tips.
I have just recently been reading ZenHabits - great blog.
Lorri

Jennifer Says:

April 1st, 2008, 12:51 pm

Congratulations.

I really like your point about extra weight does matter.
Isn’t that so true about life in general. When we carry around emotional weight we just get slowed down.

Todd Flemming GS Says:

April 1st, 2008, 14:14 pm

Congratulations Leo,!! This is great advice. Very inspiring.

I have completed 15 marathons and three weeks from not I will run my 5th consecutive Boston Marathon.

Your advice is a great reminder for me. Your advice is very, very true for everyone participating in the Marathon experience.

The only exception is speed work. If you want to complete a marathon it is not important. If you want to run a fast one it has it’s place but one should proceed only after experience to avoid injury

All the best Leo!!

thehealthblogger Says:

April 1st, 2008, 14:26 pm

Leo,

Did you incorporate any pre, peri and post workout nutrition for your marathon?

If you want any tips, feel free to give me a shout.

Congratulations on completing the race, well done!

Katalin Says:

April 1st, 2008, 14:39 pm

Hi there. I found your article via Gaia.
Thank you for posting this. I am running my first (half) marathon in 6 weeks. Your experience and suggestions will be of great help =)

Lindsay Says:

April 1st, 2008, 16:13 pm

Leo,

Congratulations on your marathon! As a slow runner, I am in awe of your finish time.

I started reading your site about six months ago, and now I have a few others–including my mother–hooked as well. In fact, when I decided to sign up for my first marathon, my mother thought I was insane. Until I told her, “well, Leo from zenhabits says that everyone should experience a marathon at least once in their lives”. “Really? He said that? Well, maybe I’ll do that marathon with you”. So now both my mother and I are training for our first marathon in January, but 2,000 miles apart. I think that finish line will be one of the best moments of my life, with my mom right there with me. We send each other links to your postings, and almost always have a “did you read that post today on zenhabits?” conversation when we talk on the phone. In fact, I’ve already sent her the link to this post.

Thank you for all that you do, and the inspiration you provide. Your site has helped me make some very positive changes in my life, and I couldn’t be happier at this moment in my life. In fact, you might just be changing the world a little…one Mother/Daughter Marathon Team at a time!

Stephanie Says:

April 1st, 2008, 16:26 pm

Like Eugene said, the applications of what you’ve learned are useful in other areas as well. To me, your suggestions apply to how to live a better life: be prepared, breathe, and have fun!

What’s next for you Leo?

Tom Says:

April 1st, 2008, 16:31 pm

Nice job, I consider myself a decent runner but marathons are definitely something I’m not ready for.

FFMarathon Says:

April 1st, 2008, 16:41 pm

Congrats! Great time. I hope to improve my time to under 4hrs at Chicago this year!

Fitness Guy Says:

April 1st, 2008, 17:05 pm

This is easily the best post that I have read on tips to run a marathon. I have had problems in the past with my knees when trying to run any kind of a distance after about a month or so of training for a 10k but am again inspired.

The whole idea of this post behind prepare, execute, reflect are great with almost any event that a person plans and you have definitely given me a lot to think about in my future running endevours.

Leo Says:

April 1st, 2008, 17:32 pm

@Chris Austria: Where to start with a goal of doing a marathon? Well, I’m no expert, but from my experience, you’ll want to have a good base of running before undertaking any marathon training plan. If you haven’t already, get into the habit of running, do some 5Ks, then some 10Ks, then focus on a half marathon … one step at a time. Once you’ve completed the half, you can probably set your sites on the full marathon. Take your time!

@Tom: Interesting question, but I honestly can’t remember what I dreamed about the night or two after my marathon. I am not good at remembering dreams.

@AmberAZ: Yep, your guess is correct … it was right next to USO in Piti, after running out to the Commercial Port/Family Beach. That is one of the hardest points of the Guam Marathon — the out-and-back of about 5-6 miles there. Did you live on Guam before?

@thehealthblogger: Yes, I did have a pre- during- and post-marathon nutrition plan. Pre-marathon focused on hydrration and carb loading — mostly pasta, but really anything full of carbs — in the two days before the marathon, and the morning of the race I had a Clif Bar about 90 mins before the marathon, and then an energy gel 15 minutes before. I usually have a banana in the morning too but I ran out.

During the marathon I had water and sports drink throughout, and energy gels every 45 minutes or so.

After the marathon, I had lots of hydration, then had some pastries and bananas provided by the race. Later I ate small meals throughout the day — another Clif Bar, more banana and pastries, some pasta, then treated myself to a veggie burger and fries and pizza later in the day. I was starving that evening! I burned nearly 6,000 calories that day (including BMR) and didn’t eat nearly that much.

@Stephanie: What next for me? In terms of running, I just hope to recover, then try some shorter races (a 5K or two, a 10K, maybe a 5 miler) … then I want to focus on middle-distance races such as 20Ks and a half marathon in the fall. I’m also setting my sites on a December marathon, maybe in Honolulu, which means I’d like to start training for it in August. With more preparation this time, along with more weight loss, and a better climate, I think I can break 4 hrs. But I just want to keep having fun!

As for other goals, I’m planning to focus more on strength training as I recover and have a lighter running schedule for the next month or so. And I definitely need to focus on finishing my book!

Thanks for all the kind words everyone!

Ross Goodman Says:

April 1st, 2008, 18:49 pm

INSPIRING !

I have just started jogging, I plan to “complete” a 10k next month. As you have stated, I don’t care about the time I will just ensure that I finish it.
I must admit that I have found jogging MUCH more enjoyable than I expected. I am forced to run at night ~22:30 or 23:00, the peace, quiet and solitude are amazing.

You have just inspired me to aim for a marathon before my 40th birthday! Watch this space !

Ross
http://www.RossGoodman.com/fundraising

workout mommy Says:

April 1st, 2008, 18:55 pm

Congrats and what an improvement! I know what you mean about the last 5k, it really is the hardest part of it all.

Let me know if you are ever in the DC area, I’d love to go running with you!

Melissa Says:

April 1st, 2008, 19:41 pm

Congrats on the success of your second marathon! I have been running for about a year now and am about ready to do my first 1/2 marathon and the timing of your words were perfect. Granted I am only going half the distance yet I will still take your words with me while running. Thank you for always giving me inspiration whether it is with running or life in general. I always find myself looking forward to your posts!

Rubi Torres Says:

April 1st, 2008, 19:42 pm

Congratulations.

I have translated your story and publish it in my blog to share it with my fellow runners of my running club from Quito- Ecuador:

http://ctdeportes.blogspot.com/2008/04/10-cosas-que-aprend-de-mi-segunda.html

Regards

K Stone Says:

April 1st, 2008, 20:24 pm

Congrats, Leo. I bookmarked in case I ever run a marathon some day!

JB Says:

April 1st, 2008, 21:15 pm

Congrats Leo! Way to go.

There are some great Marathons in NZ - much cooler than Guam I expect. So definitely keep NZ an option.

My local is “one of the world’s fastest marathon courses” - good for time improvements :-) (http://www.christchurchmarathon.co.nz/)

And there are some particularly beautiful ones like http://www.bullermarathon.org.nz/

I’m sure I can provide accommodation if you ever make it to the south of NZ!!

Bill Stevens Says:

April 1st, 2008, 22:24 pm

Congrats Leo - Very admirable.

I used to run a bunch of 10ks runs in my twenties and thirties and those were hard enough. Now I need to shed 10-15 pounds so my back doesn’t ache when I try to run.

Very inspirational Leo!!

Andy - SF Bay Area Says:

April 1st, 2008, 22:24 pm

Congratulations, Leo, on running the marathon and exceeding your goal time!

Running a marathon pushes most of us to test our limits. All of life’s lessons are condensed into the marathon — goal setting, tenacity, self-reflection, imperfection, small victories, resilience; it goes on and on.

I’ve run 4 ‘thons, and can speak first hand about how they changed my life.

My final thoughts are about planning: “If you want to make God laugh, tell him your plans.” Put another way, “life is what happens when you’re making plans.”

Go with the flow, bro.

Denise Says:

April 1st, 2008, 23:16 pm

HOORAY!!!

Well done!!

Kai Says:

April 2nd, 2008, 5:21 am

Loved your post. I can attest that your recommendations regarding the pace of your race and especially to not overdo it in the first part of the race are very useful.

I am not a runner, but when I swam the 1500 m Freestyle for my swimming club in the german league, I always tried to start slowly and after that every lane should feel like I was increasing the frequency (which wasn’t the case, but this way I kept it steady…)

I imagine it being nice to be able to talk to your fellow runners. Kinda hard in the water ;)

BTW: First comment from myself, reading your blog for maybe 4 months now here in Germany. Keep up the good work!

Rick - Tripping the Muse Says:

April 2nd, 2008, 9:55 am

Leo - I have the utmost respect for marathon runners. Congratulations. And in reading your post I realized the tips you provided for running can be applied to other aspects of one’s life - especially one’s writing.

Thank you for another great post.

Rick

WebCasper Says:

April 2nd, 2008, 13:23 pm

Hello, Leo!
I run 8 years. Recently, one my friend marathoneer says, that if he will run marathon on Friday, then he don’t eat Monday, Tuesday, Wednesday and a few food on Thursday, and on Friday he run marathon.

What you think about this?

(Sorry for my russian ;-) ).

Georgio Says:

April 3rd, 2008, 4:17 am

If you ever want to do a race in New Zealand Leo consider all your accomodation covered mate.

Julia Says:

April 3rd, 2008, 8:09 am

Hi Leo,
Congrats on your new PR. I train amateur runners and however totally disagree with your last point. You can actually ditch all those long runs, whereas you do need to do tempo runs and more strength exercises (uphill running, squats, step). They’ll keep you stronger and less injury prone , something that happens more often with the long slow run.

FFB Says:

April 3rd, 2008, 12:28 pm

Congrats on your time! I ran my first in Nov (NYC Marathon). I think pacing hurt me. For the first 15 or so miles I ran faster than I thought I would but it felt good so I kept it up. The last 11 miles hurt. Every mile I git a bit slower. Now I know to keep the pace more relaxed as you did.

I also needed to remind myself to relax my upper body. In the days after the marathon my whole body was sore, not just my legs.

Ganisha Sethi Says:

April 3rd, 2008, 23:40 pm

Leo,

I’m training for my first half marathon and your writing has been a great inspiration to me. I have a few questions: everytime I run, my legs hurt SO much that it is almost unbearable. It’s mainly my calves. Also, I feel extremely tired after running some days, even after a short 3 mile run, and I sometimes have to take a nap! I don’t know if it is because I work long hours all day and then run, or if I’m lacking something….

If you have any ideas or thoughts, please let me know!

And, thanks again for the motivation!

Tom Green Says:

April 4th, 2008, 0:32 am

I thoroughly enjoyed your race comments and lessons learned, as well as the dialogue with your guests.

I love running marathons and each time I learn a great deal about my running and about myself.

Thanks for the great insights!

kdays Says:

April 4th, 2008, 4:12 am

Hi Leo

I really enjoyed your article, a fresh look in a great, relaxed writing style. I love the fact that when we don’t get hung up about our times and just focus on the task at hand, allow it to all come together one the day and we can still end up with a PB!

At kdays.com I host the Running Blog Carnival.

This post was included in the Running #2008-10 edition.

Cheers,
Kerrin

Erin Martin Says:

April 4th, 2008, 9:26 am

Leo,
congrats on your marathon! I agree with you and what others said about what running a marathon can teach you. I ran my first half marathon Nov. 07 and was planning on running another half Sun. and a full in Nov. However, my husband and I are now expecting our first so I’m postponing my races, for a good reason:) I love running and for me it’s all mental, however I’ll have to agree with Albert on the speed work. I was doing 3 runs a week, one speed, one interval and one long. For me the speed runs made the long runs seem easier. If I could run 4mi. at a 7min. pace, a 8-10 mi. run was like a walk in the park. I wanted the same as you, to run for the run and not the race (for the most part, I am a somewhat competitive person). When it came to marathons I didn’t run for a time, just to finish. But for me it’s more mental, if I can remind myself I can do this, I can finish. However, you know what works for you and that’s the important part, I think it’s great! Keep up the good work!

jeff bean Says:

April 6th, 2008, 0:17 am

Leo,

Congratulations on completing your first marathon. The mind and body go through a lot to cover 26.2 miles.

But the things you learn through the accomplishment will last you a lifetime. I’ve done four marathons (3:11 best time) and have since moved to distance / elevation road cycling. While the equipment is different, the health and well-being benefits are the same.

When you find a fitness outlet you love, it’s hard to describe the connection between mind and body. Mysteriously wonderful. Bravo.

Chris Cranley Says:

April 20th, 2008, 14:30 pm

Hi -

Love the bog and I am also new to running! I have been enjoying the experience training. I started last November (2007) and will be running my first marathon next weekend, the Big Sur marathon. I have also been trying to find ways to think about extracting the lessons of running and applyint them to other context. Check out my blog post here: http://www.hirechriscranley.com/2008/04/16/businessrunning/ .

I love to collaborate with you on making new stories / conversations in this way. You can contact me through my blog!

Keep up the great writing.

Regards,

Chris Cranley