This is the second-season finale of Training Diaries, a Lifehacker series about my journey to the 2024 Philadelphia Marathon. This series covers all the ups, downs, and hill repeats leading up to race day on Sunday, Nov. 24. I go over proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, long run logic, and just generally reflect on what it takes to cross a marathon finish line.
Ever since my first marathon in 2019, I had never beaten my own time—until last weekend. Before last weekend, I had been convinced that beginner’s luck had helped me set a pace I wouldn’t touch again. Not only did I set a new personal best by 12 minutes, but I beat last year’s race by a whopping 22 minutes. As someone who writes tips and tricks for fellow runners, I feel like I got to put my money where my mouth is. While some of this surely has to do with the cumulative experience of running a marathon every year for six years, by far the biggest advantage was the course itself.
Race day conditions, AKA sheer luck
I don’t want to downplay my own training, but I have to be honest: Sometimes setting a record is all about the race day conditions. This year, the Philadelphia Marathon provided just that: a flat course, ideal weather (overcast, around 50ºF), and incredible crowd support. As any runner will tell you, not all marathon courses are created equal, and hills in particular are what make or break you. Elevation changes can dramatically impact your time, and the flat course allows for more consistent pacing and less overall fatigue.
Of course, in order to take advantage of race day conditions, you need to be knowledgeable and prepared. Even though the weather forecast was cloudy, I proactively wore a hat that protected me during unexpected sunny stretches. After overheating in my November race last year, I knew to opt for shorts over leggings. And when I opted for shorts, I knew to go crazy with my anti-chafing stick. (Shout-out to the Body Glide anti-chafing stick—it routinely saves my life for just $8.99.)
It should surprise no one that one of the most critical aspects of marathon success is proper hydration and fueling. This isn’t just about drinking water when you’re thirsty, or grabbing a gel when you’re hungry—it’s a strategic approach that can make or break your race.
First, there’s pre-race hydration. Start hydrating deeply 24-48 hours before the marathon. This means consistently drinking water and electrolyte drinks, not just chugging water right before the start. Then, you’ve got your actual race day plan. Throughout the race, only sip. Never gulp. I don’t know if I can put it more plainly than that.
I like to start fueling early, around the 45-minute mark. From there, I take in 30-60 grams of carbohydrates per hour through a combination of sports drinks, gels, and energy chews. Loyal readers know how passionate I am about my gels; for the uninitiated, please check out my Gu Review stories on Instagram. After all, the big reason anything worked on race day is because I perfected my fueling strategy during weekly long-training runs over the past few months.
Conquering the wall
Whether it comes at mile 16 or mile 24, every marathoner knows about “the wall.” This is the point where your body starts to rebel, and your mind becomes your most powerful ally—or your worst enemy. I talk a lot about the mental side of things, because assuming you stuck to your training plan, your brain is what makes the difference between finishing the race and setting a new best time. Here’s what was going through my mind as my mental training kicked in last weekend:
Embrace the tough moments: Acknowledge that discomfort is part of the marathon experience. If it were easy, everyone would do it.
Break the race into segments: Instead of thinking about 26.2 miles, focus on reaching the next mile marker or aid station.
Positive self-talk: Develop mantras or mental strategies to push through challenging sections. My go-to this year was to tell myself over and over, “I can do hard things.” And I was right!
Visualization: Practice mental imagery during training, imagining yourself strong and resilient in those difficult miles. When the time came to push through, I felt like I was simply following a well-rehearsed script.
Final thoughts
One of the most encouraging takeaways from my experience is the reminder that marathon training doesn’t require absolute perfection. Missing a few training runs (which I did!) won’t derail your entire preparation. And if you trust the process, consistency matters more than occasional missed sessions.
Setting a personal record is about more than just physical training. It’s a holistic approach that combines strategic preparation, mental strength, and the ability to take advantage of extremely lucky conditions. Your marathon journey is unique, and each race is an opportunity to learn, grow, and surprise yourself. I believe if marathon training gives you one thing—besides sore muscles—it’s perspective. (And if marathon training takes one thing from you, it’s your toenails. Who needs ‘em?)
Look. I’ve had some real stinkers of races in my running career. This past weekend reminded me that the mantra I tell myself is actually true: I can do hard things.
This articles is written by : Nermeen Nabil Khear Abdelmalak
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By Nermeen Nabil Khear 