The big day is almost here. So take it e-a-s-y.

"The final two weeks of training include lots of rest and easy runs," says Danny Gough, who has spent the last several months guiding runners through the Breakers Marathon "Get Out There!" Training Program to get them ready for the Oct. 21 race in Middletown. "The weekly mileage comes down significantly and there are no more long runs leading up to race day."

It can be a real challenge not to overdo it at this point in the training, he says.

"During this period, runners typically feel very strong and energetic," said Gough, a former NCAA All-American at Brown, who qualified for the 2000 U.S. Olympic Marathon Trials. "After months of rigorous training, most runners become accustomed to having a regular outlet for excess energy, and often want to test themselves during these final two weeks of tapering. . . . Resist the temptation to push yourself on these easy runs. The marathon is the ultimate goal and these easy days are essential to racing your best. Doing a few 'striders' at the end of your runs is a good way to keep yourself in check and satisfy the urge to push the pace."

What are striders?

"Short 75- to 100-meter distance shots of running at somewhere around 75 to 85 percent effort -- not an all-out sprint -- with full breaks between each strider," explains Gough. "This accomplishes both stimulating the fast-twitch muscle fibers and satisfying the urge to run hard, without sacrificing the important easy runs leading up to race day."

As Gough mentioned in the previous installment, keep reminding yourself that "the work is already done." Remain confident in your preparation and don't make any drastic changes to your daily routine.

Though you may not be thinking that far ahead yet, Gough also offers some tips about what to do after the race. Plan on your body needing about a month to fully recover and rebuild.

"For the first few days, it is best not to run while muscles repair. If you feel the need to exercise, cross-training serves as a smart alternative while your body recovers," said Gough, suggesting biking, swimming or an elliptical trainer as good cross-training options.

"Ease back into your training by leaving the watch at home and not counting mileage. Run according to how you feel. The first goal is to gradually get back to running comfortably at your normal training pace without undue soreness or stiffness. After about three or four weeks, you can start to consider increasing the pace and adding long runs to your training again."

First-Time Marathoner

Week 19

Mon off

Tue 4

Wed 4

Thu 4

Fri off

Sat 6

Sun 5

Total: 23

Week 20

Mon off

Tue 4

Wed 3

Thu off

Fri 2

Sat 26.2

Sun relax

Total: 9 plus race

First-Time/ Intermediate Level Marathoner

Week 19

Mon off

Tue 5

Wed 4

Thu 5

Fri off

Sat 4

Sun 6

Total: 24

Week 20

Mon off

Tue 4

Wed 3

Thu off

Fri 3

Sat 26.2

Sun relax

Total: 10 plus race

Veteran to Competitive Marathoner

Week 19

Mon off

Tue 5

Wed 5

Thu 5

Fri off

Sat 8

Sun 4

Total: 27

Week 20

Mon off

Tue 4

Wed 4

Thu off

Fri 3

Fri 26.2

Sun relax

Total: 11 plus race