<!DOCTYPE HTML PUBLIC "-//W3C//DTD HTML 4.0 Transitional//EN"> <html> <head> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8"/> <title></title> <base href="."> <link rel="stylesheet" href="../../contentbuilder/defaultcontent.css" type="text/css"> <link rel="stylesheet" href="../../pagelayout/stylesheets/353/sheet.css" type="text/css"> <style> <!-- @import url(../../contentbuilder/defaultcontent.css); @import url(../../pagelayout/stylesheets/353/sheet.css); --> </style> </head> <body class="contentbackground"> <!-- layout style = 2 begin --> <!-- row 0 begin --> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr valign="top"> <!-- column 0 begin--> <td valign="top" width="100%"> <table width="100%" border="0" cellspacing="0" cellpadding="0" valign="top"> <tr> <td><a name="0.0"></a></td> </tr> <tr><td> <!-- content cell0.content0 begin --> <b><font face="Arial" size="6"> <p align="center">PARKER MARATHON TRANING SCHEDULE</p><u> <p align="center">FIRST MONTH</p> <p align="left"></b></u></font><font face="Arial" size="2">&nbsp;</p></font> <center> <table border="1" cellspacing="1" width="325"> <tr> <td height="22" valign="bottom" width="17%"><u><font face="Arial" size="4"> <p>DATE</u></font></p></td> <td height="22" valign="bottom" width="20%"><u><font face="Arial" size="4"> <p>MILES</u></font></p></td> <td height="22" valign="bottom" width="20%"><u><font face="Arial" size="4"> <p align="center">DAY</u></font></p></td> <td height="22" valign="bottom" width="20%"><u><font face="Arial" size="4"> <p>TIME</u></font></p></td> <td height="22" valign="bottom" width="24%"><u><font face="Arial" size="4"> <p>PACE</u></font></p></td></tr> <tr> <td height="32" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">1</font></p></td> <td height="32" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="32" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">2</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">3</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>50<i> </i>min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">4</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><i><font face="Arial" size="4"> <p align="center">5</i></font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+l5sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">6</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">7</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>20 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-25 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">8</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">9</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>75 min<i>.</i></font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">10</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">11</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>55 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">12</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-10 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">13</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">14</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>20 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">15</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">16*</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">17</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>50 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">15 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">18</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>35 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">19</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>80 min.</font></p></td> <td height="24" valign="bottom" width="24%"><i><font face="Arial" size="4"> <p>+25 </i>sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">20</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">21*</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>25 min. </font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">22</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>35 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">23</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">24</font></p></td> <td height="24" valign="bottom" width="20%"><i><font face="Arial" size="4"> <p>55 </i>min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at p ace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">25*</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">26</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>85 min. </font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">27</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">28</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>25 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">29</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>80 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">30</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">31</font></p></td> <td colspan="2" height="24" valign="bottom" width="43%"><font face="Arial" size="4"> <p>Make-Up Day</font></p></td></tr></table></center> <p></p><b><font face="Arial" size="6"> <p align="center">PARKER MARATHON TRAINING SCHEDULE</p><u> <p align="center">SECOND MONTH</p> <p align="left"></b></u></font><font face="Arial" size="2">&nbsp;</p> <p align="left"></font>&nbsp;</p> <p align="center"> <center> <table border="1" cellspacing="1" width="331"> <tbody> <tr> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>DATE</u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>MILES </u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p align="center">DAY</u></font></p></td> <td height="22" valign="bottom" width="21%"><u><font face="Arial" size="4"> <p>TIME</u></font></p></td> <td height="22" valign="bottom" width="21%"><u><font face="Arial" size="4"> <p>PACE</u></font></p></td></tr> <tr> <td height="32" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">1</font></p></td> <td height="32" valign="bottom" width="21%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="32" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">2</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">3</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>85 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">25 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">4</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>35 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>-15 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">5</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">6*</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>25 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">7</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>90 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">8</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>25 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+l5 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">9</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">10</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>55 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">10 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">11</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">12</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>100 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">13</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>DayOff</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">14</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">15</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>60 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">16</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">10 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">17</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>90 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">18*</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">19</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">20</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>120 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">40 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">21</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">22</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">23</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">24</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>120 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">25</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>&nbsp;</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">26</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>60 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at p ace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">27</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>100 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+15 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">28</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>&nbsp;</font></p></td></tr></tbody></table></center> <p></p><font size="2"> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p align="left"></font><b><font face="Arial" size="6">&nbsp;</p> <p>&nbsp;</p> <p align="center">PARKER MARATHON TRAINING SCHEDULE</p><u> <p align="center">THIRD MONTH</p> <p align="left"></b></u></font><font size="2"></font> <table align="left" border="1" cellspacing="1" width="342" hspace="12"> <tr> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>DATE</u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>MILES </u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p align="center">DAY</u></font></p></td> <td height="22" valign="bottom" width="22%"><u><font face="Arial" size="4"> <p align="center">TIME</u></font></p></td> <td height="22" valign="bottom" width="22%"><u><font face="Arial" size="4"> <p>PACE</u></font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">1</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>45 min. </font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>-10 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">2</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>65 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>+ 10 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">3</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>120 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">4</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">5</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>-15 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">6</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>160 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>+ 30 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">7</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">8</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">9</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">10</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>60 min. </font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">11</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">12</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>25 min. </font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>-10 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">13</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">14</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Marathon</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>+30 sec</font></p></td></tr></table><font size="2"></font></p> <p></p> <p align="left"><font size="2"></font>&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p><font face="Arial" size="1"> <p>&nbsp;</font><font face="Arial" size="6">*</font><b><i><font size="+0">Optional Day Off</p> <dir> <dir></i> <p align="center"><font size="6"><u>USE OF THIS SCHEDULE</u></font></p></dir></dir></font><font face="Arial" size="4"> <p>The &quot;at pace&quot; is the time that it normally takes to run per mile during a normal 5<i> </i>mile run. If you average an 8 min./mile. Then your pace would be 8 minutes Days which dictate a + 20 sec. would mean that you would try to average an 8:20/mile pace for the workout. Days which say -30 sec. would mean a 7:30/mile pace.</p> <p> &nbsp;</p> <p> &nbsp;</p><b><font face="Arial" size="7"> <p align="center">RUNNING THE MARATHON</p></b> <p> &nbsp;</p></font><font face="Arial" size="4"> <p align="center">By David L Parker, Ph.D.</p> <p align="center"></p><b><u> <p align="center">DAY OF THE RACE</p></b> <p>&nbsp;</p><b> <p>SHOES AND CLOTHES</p></b></u> <p>Wear shoes that you are used to training in. Don&rsquo;t go out and buy a new pair for the race. A newer pair with 100 miles or more on them is OK if they haven&rsquo;t given you problems in training. Wear socks that don&rsquo;t bunch up in the shoes. If during the race you feel the </font><i><font face="Arial" size="5">slightest </i></font><font face="Arial" size="4">discomfort as a result of the socks bunching up </font><font face="Arial" size="1">- </font><font face="Arial" size="4">stop immediately and take off the shoe, pull up the sock </font><font face="Arial" size="1">- </font><font face="Arial" size="4">replace the shoe and then continue. Small pebbles, etc., will also cause major problems if not attended to. It might also be a good idea, if you have been training in two or more different pairs of shoes, to change into another pair at the 15 mile mark. Have your spouse/friend meet you there with dry socks and different shoes.</p> <p>Try to wear shorts that do not irritate and rub on the inside of the upper legs. Lycra tights or shorts or quick-drying nylon supplex are good choices. If necessary, vaseline can be applied to trouble areas. These not only include the inside of the upper legs, but also the back of the armpits. Nipples can be irritated by the continual rubbing of a perspiration soaked wet shirt, so vaseline or band-aids here are also helpful. Also remember to clip the toe-nails as they can rub against other toes and ultimately cause you to stop before the end of the race. Prevention is by far the best approach when preparing to run a marathon. If it&rsquo;s not cold enough for a knit cap, a head-band is a must and a dry spare one is always a good replacement for a soaked one at the 15 mile mark.</p> <p>Wear clothes to fit the weather of the day. If necessary you can have someone meet you at the 10 mile mark and you can give them the sweat pants, etc., if at that point of the race you desire to discard them.</p><b><u> <p>FLUID INTAKE</p></b> <p> &nbsp;</p></u> <p>Drink plenty of water before the race and rehydrate yourself every couple of miles at water/electrolyte drink stations. Don&rsquo;t worry about drinking too much, because you&rsquo;ll find places during the race, if necessary, which will provide an opportunity for nature&rsquo;s calling. If you plan to drink Exceed or another glucose containing fluid, experiment with the product and proper dilution during your workouts prior to the race.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>The day of the race, eat a very light complex carbohydrate meal three hours ahead of</p> <p>time. You can take a package or two of lifesavers along during the race for additional energy. Glucose polymer solutions can help to provide energy and spare your own glucose during the race. Try to void yourself as much as possible before the race.</p><b><u> <p>WARM-UP AND STRETCHING</p></b> <p> &nbsp;</p></u> <p>You can start the day by taking a warm bath or shower, followed by a complete stretching program. Stretching of the lower back, hamstrings, groin muscles and calf muscles is essential. If you decide not to wear warm-ups during the race or during the first 10 miles, be sure to at least wear them to the race and keep them on as long as you can, right up to the start of the race, if possible. Lycra/Polypropylene tights can keep you dry and warm during the race and are an excellent alternative.</p> <p>If you warm-up and stretch before the race, and then stand around in shorts and get cold, the warm-up effort was entirely wasted.</p><b><u> <p>RUNNING THE MARATHON</p></b> <p> &nbsp;</p></u> <p>During the race pace yourself 30 to 60 seconds slower per mile than your training</p> <p>speed. Don&rsquo;t get caught up in the fast pace that everyone usually begins at any race. If you feel that you are not quite in shape for a marathon, but nonetheless, you are standing there at the starting line, there is some further advice that you may want to heed. Slow down 60 seconds/mile from your usual training speed as well as walk for 10 minutes at the 10 mile mark, 15 mile mark and the 20 mile mark. Walk again for 10 minutes at the 23 mile mark.</p> <p>By following some of these suggestions, everyone that starts the marathon should cross the finish line 26.2 miles later. If it&rsquo;s your first, don&rsquo;t worry about the pace or overall time but use good common sense, and run to complete, not to compete. If you make it out to the 20 or 23 mile mark, <b><i>you will finish</b></i> even if you need to walk the last miles. Also, if this is your first marathon, you might want your spouse or a friend at the finish line to take a picture of this monumental achievement.</p></font> <p> &nbsp;</p></b></font> <!-- content cell0.content0 end --> </td></tr> </table> </td> <!-- column 0 end --> </tr> </table> <!-- row 0 end --> <!-- </table> -- > <!-- layout style = 2 end --> <div><img src="../../images/shim.gif" height="20"></div> </body> </html>