There is nothing quite like marathon day energy, the nervous excitement, the crowds, the perfectly aligned training leading you to the starting line ready to execute your plan. That was me this year at the Philadelphia Marathon. My training block was strong, my fueling strategy was dialed in, and I felt confident that a PR was within reach.

 

And for the first 18 miles, everything was going exactly according to plan… until it wasn’t.

 

 

 

 

In this race recap, I am breaking down exactly what went well and the specific decisions that cost me a PR in the final miles. Not because I am dwelling on what went wrong but because every race is a chance to learn, especially when the outcome is not quite what you hoped for.

 

If you are training for the Philly Marathon or any marathon course with sneaky hills, hydration challenges, or late-race fatigue, this breakdown will help you avoid the mistakes I made and copy the things I absolutely nailed. Because improving as a runner is not about perfect races… it’s about honest reflection and small adjustments that add up.

 

Here is what I learned from my 3:43:28 finish at the Philadelphia Marathon and what I will do differently next time.

 

Philadelphia Marathon Recap  – What Went Wrong and What I Absolutely Nailed

 

 

 

For context, in our Spark Healthy Runner how to grow as a runner framework. I am going to fill your race day bucket today!

 

To provide some more context for you to see if you can apply the things I will talk about for the rest of this training, Let me share with you where I am in my personal marathon journey as a running physical therapist and coach myself….

 

This was race #85 for me in my 14 year adult onset running journey and my 6th marathon.

 

My 1st marathon was 2017 in Hartford, CT right after I graduated with both my doctoral degrees (PhD and DPT) and the first time I attempted to train for anything longer than a half marathon.  I followed the free Hal Higdon plan online like most do and made all the rookie mistakes in terms of mileage, recovery, pacing (running my easy runs too fast) and the experience was not very rewarding because I walked/ jogged through painful cramps for the last 6 miles (didn’t know about proper sodium replacement or race strategy).  Final time: 4:15:03

 

 

 

My 2nd marathon was 5 years later in 2022 in Hartford, CT…took me 5 years, hosting 150 episodes on the Healthy Runner Podcast, becoming a run coach myself, designing and helping others crush their marathon dreams, to go back for seconds!   Detailed my marathon journey deeply on social media and the podcast sharing my wins doing advanced marathon training and crushing the training!  However, during race week I suffered a bout of race anxiety the days leading up to the race with all the build up and really sent my GI system into a tailwind a couple of days before the race and my sleep was terrible the 3 days before the event.  Ran the whole thing without leg cramping this time but suffered from the worst GI cramps, bloating, and needing to use the porta potty 2x.   Frustrated to not be able to test my fitness that I had in training but proud of pushing through the struggle and finishing running the whole 26.2 miles and still miraculously getting a personal best. Final Time: 4:03:39

 

 

 

My 3rd marathon was the Cape Cod Marathon 2023- Sub 4 hours & 23 minute PR! After 12 years into my running journey and 3rd marathon, I (finally) called myself a marathoner Final Time: 3:40:38

 

 

Get my full race recap of the Cape Cod Marathon here!

 

 

 

My fourth marathon was the Disney marathon as part of the 4 day Dopey challenge- No time goal in mind, just wanted to have fun and then when I felt so good I really turned on the competitive spirit in the second half of the race and felt strong, proud, and had fun in the most magical place on earth Final Time: 3:44:30

 

 

Get my full race recap on conquering 48.6 miles as part of the Dopey Challenge here!

 

 

There was a full 16 months between this marathon and my next marathon because I had to defer the Philadelphia marathon in 2024 after suffering a plantar fascia tear last summer. 

 

I detailed my 7 lessons learned from not running for 42 days in Episode 249 on the Healthy Runner Podcast which you can listen to here!

 

 

My fifth marathon was the Steel Rail Marathon 2025 as my first marathon back after not running for 6 weeks for the first time ever as an adult onset runner.  I made one critical mistake that sabotaged my race creating a fluid/ electrolyte imbalance when I didn’t drink enough plain water and had too many electrolytes on a cool weather marathon day suffering through cramps the second half of the race! Final Time- 3:44:12

 

 

Get my full race recap on the race day mistake most runners don’t see coming here!

 

The Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong

 

 

 

This marathon training guide is designed to cater to both beginner and advanced runners who are seeking to achieve their marathon goals while prioritizing longevity and minimizing the risk of injuries. 

 

You will learn about the principles of…

 

-Marathon mindset

-How to pick the right marathon training plan for you

-Base building for marathon training

-Strength training while balancing marathon training

-Marathon training for beginners

-Advanced Marathon training

-Mistakes to avoid for your marathon

-Marathon training nutrition

-Training for a marathon during the summer

-Insider tips during race travel for a destination marathon

-Marathon recovery during training and after your race

-Marathon race day strategy

-Post marathon mistakes to avoid

-Marathon gear recommendations

 

Claim Your Free Download Here!

 

 

Going into Philly, I was ready to go after a marathon PR…

 

I left nice and early on a Thursday of race week to make it a race-cation and self care weekend!  I took the Acela train from New Haven CT to Philly which was very pleasant and only 3 hours long.  

 

I checked into my hotel on Thursday (The Bellevue) which they allowed me to check in 4 hours earlier which was amazing and it was a nicer hotel than I am used to staying in.  

 

I went to my new favorite local spot Cleavers to get a Philly Cheesesteak (when in Rome) and no I don’t want you to tell me that I went to the wrong one.  I’ve been to Pat’s, Gino’s, Dalessandro’s, Ishkabibbles with my family when we come each year for volleyball tournaments. We like the location in downtown of Cleavers and it has plenty of sitting and is a bit more modern.  

 

Did my shopping of all my carb friendly snacks (graham crackers, potato chips, veggie sticks, pop tarts, Apple cereal bars)

 

 

Friday:

 

The big perk of staying at the Bellevue was that it was connected to the Sporting Club Gym which had an amazing gym (not that I was strength training a couple days before my marathon) but would have loved to get in a workout there.  

 

I got in a nice easy bike ride cross training session on Friday while watching the Rocky movie to get me in the Philly mindset and since I haven’t watched that movie in about 30 years it was nostalgic while staying in the city.  Got in some nice soft tissue care foam rolling, mobility, and stretching.  

 

The rest of Friday was expo day but before I went there I hit up the Reading Terminal Market (Kept it tame with a turkey sandwich from the dutch place and got myself a nice fresh loaf of baked bread to have in my room the next couple of days)

 

They have you schedule your expo time in advance but you can change your time which I did as I had some last minute wrapping up with athletes of mine on that day before I shut things down for the race and then the Thanksgiving holiday week while my college girl was back home. 

 

 

 

Met Bart Yasso (the mayor or running) and father of the famous Yasso 800 workout at the expo and had him sign my book and of course got all the gear like the shirt I am wearing now

 

Why does the expo not have water coolers?  Or at least places to purchase water is beyond me!

 

 

As a lululemon ambassador I was invited to a local run crew event sponsored by lululemon that was given by the OPAC (Original Propaganda Athletic Club) which was at a restaurant and was nice to meet some other local runners.

 

 

They had some neat recovery products there that you could use and I had some of the food but quick tip here for you all doing a big city marathon is you need to plan to bring your water and carb snacks with you everywhere!  You don’t know how much time goes by with walking, the expo, and different things you may want to see.  

 

I ate normal portions of food that I normally eat and just changed the percentage of carbs a bit more as well as taking out any high fiber raw veggies and fruits out of my diet. Followed Jenn Giles carb loading advice that she detailed in episode 287 on the podcast (it was also so nice to briefly see her in person on the course at mile 25 though it was a blur to me as I was in that pain cave with tunnel vision)

 

 

The thing I changed up this time around was drinking some carbs as well through my GU Roctane drink mix (had 1 serving per day starting 3 days before the race) 

 

 

 

Saturday: (the day before the race)

 

 

Shake out run in which I ran down to the museum and saw all the half marathon runners walking back with their medals and got a feel for the vibe around Ben Franklin parkway with all of it blocked off as it will be for marathon morning. 

 

 

Met up with Dipti a former athlete of mine who you may have heard me mention on the podcast before when I met her in person at the disney marathon after we worked together and she went from from chronic shin splints and posterior tibial tendinopathy for over a year to running the Disney Dopey Challenge in 6 months! 

 

 

It was so great to connect with her and I am so proud of her that she has continued to get stronger and continue to train even after we have finished working together and got a PR in Philly!  Proof positive that you can not only get over a chronic injury in the short term but can not need to worry about it for years in the future when you address it with the right strategies!  

 

Got the sweetest surprise this day from my local lululemon store at Westfarms mall in West Hartford who sent a care package for me to pick up at the Philly store with some great gear (gloves, sweat band that I actually wore for the race because I have 5 different colors but I didn’t have blue!, travel, hiking backpack, lululemon bibboards, post race snacks, and the sweetest thing was handwritten notes from the whole team!  It really made me feel special, I can’t tell you how much that meant.  So grateful to be connected to such amazing humans.  Shout out to Erica and Marie for being so thoughtful! 

 

 

The running community can be the absolute best! Another shout out to lululemon and good for you to know if you are running Philly is go to the lululemon store on Walnut street and check out the schedule for the post celebrations.

 

 

They had one at 6pm on Sunday and then the next morning that the store was only open for runners of the Philly races and they had recovery stations set up, a professional photographer who gave you a print photo and sent you a bunch of digital ones, as well as free medal engraving!  

 

The night before the race, I prepped my Flat Duane race kit the day before and I felt confident going to bed that I was ready to enjoy the victory lap through the city of brotherly love and go after a PR. 

 

 

What Went Well: The Wins You Should Copy

 

Before we talk about anything that went sideways, I want to highlight the things that worked because these are the strategies that helped me stay healthy, feel strong, and fight for every second in the final miles.

 

 

 

1. A Strong, Healthy Training Block

 

This was my most consistent marathon build yet. No injuries derailed training. The reason?

 

-Regular strength training focused on foot, calf, and Achilles load tolerance

-Smart speed work progression

-Long run workouts that trained both the legs and the mind

 

 

I am especially proud of the foot and Achilles strength gains I made this cycle after dealing with a plantar fascia tear last year. Zero flare ups during training is a huge win.

 

 

2. Long Runs With Purpose

 

Instead of just logging miles, I incorporated:

 

-Marathon effort long run workouts

-Elevation practice to mirror the course

-Tune up races to work on mental grit

 

Those sessions paid off early in the race when I was confident and cruising.

 

 

3. Fueling and Hydration Dialed In

 

Carb loading started 3 days out using the science backed strategy we teach inside Healthy Runner Academy.

 

Race day fueling:

-96 grams of carbs before the start

-72 grams of carbs per hour

-Electrolytes and water from every aid station

 

No GI issues, no bonking, no dehydration. That alone is a big win for many marathoners.

 

 

4. Weather Gear and Shoes Perfect

 

Temps in the 30s and low 40s could have gone either way, but the gear worked well. And the shoes? Alphafly 3 delivered:

 

-No blisters

-No hot spots

-No discomfort

-Efficient stride from start to finish

 

 

 

 

5. Mental Strength When It Counted

 

Even when things got tough late in the race, I stayed focused and pushed to hold onto my race goals. Those final miles were a test, and I did not give up.

 

What Went Wrong: The 4 Miles That Cost Me a PR

 

I am a firm believer that progress comes from honest reflection. So let’s talk about the moments that slipped — the ones that turned a 3:39 finish into a 3:43.

These are mistakes you can avoid.

 

1. I Lost Focus in the Middle Miles

 

Through mile 18, I was right on track. But once I left the excitement of Center City and the Fairmount Park hills, the marathon got quiet… and I got inside my own head.

Instead of staying locked into race strategy, I started reacting to discomfort instead of working through it.

 

Lesson learned:
➡️ The race does not start until mile 18
➡️ You must be mentally ready to push before the wheels come loose

 

 

2. A Small Glove Fumble Became Lost Time

 

I took my gloves off, put them back on the wrong hands, felt annoyed, and walked while fixing them.

It seems minor, right?

But that 20–30 seconds killed my rhythm. Lost rhythm costs minutes later.

 

Pro tip:
➡️ Nothing new on race day… not even glove logistics!

 

 

3. Hesitation When Hamstring Cramps Threatened

 

At mile 21, the hamstring twinged. Twice.

I panicked. I walked. I fiddled with my electrolytes.
Instead of adjusting my pace and keeping forward momentum, I stopped.

That stop was the gap.

 

Better strategy next time:
➡️ Slow the pace slightly
➡️ Keep moving
➡️ Fuel on the go

 

 

4. Underestimating the Elevation Profile

 

 

The Philly Marathon looks “flat-ish” on paper. But the steep climb around mile 9.5 and the rolling Fairmount Park section take a toll that hits later.

And that final half mile climb to the line? It feels endless.

If you train only for flat terrain — that finish will chew you up.

 

 

The Bottom Line

 

I did not lose my PR at mile 25 when I started pushing again.

 

I lost it from miles:

19 → 8:41
20 → 8:48
21 → 9:04
22 → 9:25

 

Four miles. Four minutes. That is the marathon.

 

But here is the important thing…

A “not quite” can still be a win — if you learn from it.

 

How to Race the Philadelphia Marathon Smarter

 

If you are considering Philly or coming back for redemption, this course rewards smart racing and punishes poor pacing. Here is what you need to know so you can run strong from City Hall to the Art Museum.

 

 

 

A Tale of Two Halves

 

Miles 1 to 7: Flat and fast

Energy is high. The crowd is amazing. It is easy to go out too fast here. Hold back. Your future self will thank you.

 

Miles 7 to 10: Sneaky climbs

You cross the river and head toward University City. The climb builds gradually and the course narrows. Treat this like a strength segment. Smooth and steady.

 

Miles 10 to 16: Fairmount Park rollers

This is where most runners say the wheels start to loosen. The hills do not look like much on the elevation map but your legs feel them. Run based on effort instead of pace here.

 

Miles 17 to 20: Settle in on Kelly Drive

Downhill and scenic. This is where you lock into your goal pace. Stay patient and do not chase the runners surging ahead.

 

Miles 21 to 22: Manayunk reality check

The crowd gets loud. The course gets tough. There is a long steady climb right after the turnaround. This is where the race truly begins. Be mentally ready to fight.

 

 

Miles 23 to 26.2: Finish with grit

The final stretch keeps winding and feels longer than it should. The last half mile is a slow climb. Expect it. Embrace it. Empty the tank.

 

 

 

Expert Course Tips for Philly

 

Here is what I wish someone said to me:

 

✔ Practice rolling hills in training even if your goal marathon is considered flat
✔ Nail your fueling plan long before race day
✔ Stay calm in the quiet sections where runners often check out mentally
✔ Walk water stops with intention but keep it short and efficient
✔ Know that the finish is uphill and do not let that surprise you

 

 

The Question You Must Ask Yourself Before Philly

 

Do I have a race strategy for the middle miles?

Because Philly will test you there.

Not at mile 2. Not at mile 25.

Right in that messy gray zone where doubt shows up.

Run that part well and you set yourself up for an incredible day.

 

 

 

Ready to Get Better Every Marathon?

 

Here is the truth most runners do not want to admit:

 

A marathon PR does not come from perfect race day execution

 

It comes from the work you do between race days

 

If you want to stop repeating the same race mistakes…
If you want to feel confident instead of guessing…
If you want to line up healthy and prepared every time…

 

Then reflection is only the first step.

 

You need structure.
You need support.
You need a plan built for real life.

 

That is exactly why I created the Healthy Runner Academy!  The membership for everyday runners who want to build strength, stay healthy, and keep running year round without the burnout or injury cycle.

 

 

Inside the Academy, you get:

✔ A proven system to run strong at any age
✔ Training guidance from running coaches and a running physical therapist
✔ Strength plans designed for runners
✔ Help through the niggles before they become injuries
✔ Accountability and community so you stay consistent

 

Whether you are chasing a PR or just want to enjoy running again…
You do not have to do this alone.

 

Join the waitlist for Healthy Runner Academy and be first in line when doors open again and get exclusive bonuses: https://learn.sparkhealthyrunner.com/hra

 

 

Free Guide: Marathon Training Done Right

 

If you are already planning your next race, do not miss this:

 

The Ultimate Marathon Training Guide

 

Your complete roadmap to train smart, fuel well, avoid injury, and crush race day with confidence.

 

Download it free here: https://learn.sparkhealthyrunner.com/marathon

 

 

3 Lessons You Can Apply to Your Next Marathon

 

 

 

Every marathon teaches us something. Philly taught me three major lessons that will help you avoid the setbacks I faced and finish stronger on race day.

 

 

Lesson 1 — Lock into your goal pace earlier

 

The middle miles (around 14 through 22) decide your race. I let myself drift just a bit… and it added up fast.

Staying mentally focused on effort and race strategy during that “no man’s land” can be the difference between a PR and a near miss.

 

My takeaway:
Dial in pace early and stay engaged especially when the excitement wears off and the work begins.

 

 

Lesson 2 — Practice your mid race transitions

 

Grabbing water. Handling gels. Taking electrolytes. Dealing with gear.

I lost time messing with gloves and slowing too much at aid stations. The stop and go made it harder to find rhythm again and contributed to tighter muscles late in the race.

 

My takeaway:
Rehearse your fueling, hydration, and clothing adjustments in long run workouts so race day feels automatic.

 

 

 

Lesson 3 — Train your mind and body to push through discomfort

 

My body was capable late in the race but my hesitation during a hamstring twinge cost me momentum and valuable minutes. I needed more mental reps practicing controlled discomfort.

 

My takeaway:
Hard workouts teach you how to stay calm and keep moving when your legs want to quit.

Build mental fitness the same way you build physical fitness… with training!

 

 

The result:

 

Four miles of hesitation cost me roughly 3 minutes and 30 seconds — just outside PR territory.

 

But now I know exactly where to grow.

 

And you can too.

 

Let’s keep building a strong mind, a strong body, and keep running marathons — no matter what the road throws at us!

 

 

 

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!

 

 

 

Healthy Runner Academy is a membership for runners who want to feel stronger, more confident, and run pain-free all year long (not only during marathon training)— without the overwhelm.

 

 

 

 

Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.

 

Perfect for adult runners who want to:

– Stop nagging injuries
– Build a resilient running body
– Get faster and stronger
– Enjoy pain-free, consistent training

Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to reset your running journey!

 

 

A big thanks to CurraNz for your support for this episode!

 

 

 

Want to know my favorite recovery supplement for runners?  CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.  

 

Backed by more than 50 studies benefitting recovery and performance, CurraNz helps improve blood flow and has been my go to training partner in my personal running journey and recommend to the athletes in our program!

 

Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. 

Click here and use code HEALTHYRUNNER for 20% off your first order!

 

 

Get my full personal running story here

 

 

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here.

 

 

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Thanks for reading!

 

Yours in health,

Duane

 

 

Connect with Dr. Duane:

 

 

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered his first running-related hamstring tendon injury and many others as a novice runner early on.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community.  Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running without having to stop running to get over an injury.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, 6x marathoner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

-Instagram – @sparkhealthyrunner

 

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–duane@sparkhealthyrunner.com

 

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