Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart?

That’s exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was.

 

 

 

 

In this blog, I’m sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you’re chasing a PR, qualifying time, or just want to run strong and healthy to the finish.

If you believe more is always better… think again.

Whether you’re training for your first marathon or your fifteenth, this lesson could save your race.

I breakdown all of this and more:

– What my marathon training looked like
– Where things started going wrong
– The mistake I didn’t realize I was making
– What I would do differently
– Your next step to train smarter for your marathon

✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies.

 

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

 

Steel Rail Marathon Recap – Part 1

 

This was race #82 for me in my 14 year adult onset running journey and my 5th 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 last 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!

 

Going into the Steel Rail Marathon, I was patient…I respected the healing process and the progressive return to running plan because I wanted to do it the right way and build my body back to be stronger than ever so I can not only crush my next marathon but marathons for decades to come!

 

I went through months of cross training on an indoor bike and unweighted running on a treadmill not being able to run outside during the beautiful fall weather in New England to build my base mileage up to 16 mile long runs in the cold dead of winter.  

 

Suffered a minor setback with an achilles tendonitis flare up on the same side of my plantar fascia injury (very common btw) in which I had to reset and focus on managing that injury during a crucial time period to build up safely for this 5th marathon conquest.  Followed all the strategies I outlined in my Ultimate Guide to Running Healthy without Achilles Pain to calm this down in a couple of weeks and get back into my weekly mileage and speed work without having any other flare ups during the hard training cycle.  (If you’re struggling with achilles pain this resource will help!)

 

This was the first time I actually trained for a goal race in the spring time because I travel so much from January- May when I had 2 girls doing travel volleyball.  This marathon training cycle was one that I needed to be flexible but was able to modify the plan with my coach to get in those quality runs despite all the travel I was doing for my 2 girls (either visits down to Olivia who is a freshman in college in FL or Gabby’s travel volleyball).  I do enjoy destination runs and enjoyed my memorable runs in DC, Fort Myers, Boston, Atlanta, and Philly! 

 

 

 

 

I specifically remember a really hot tough 18 mile long run with Spice in Atlanta in March when my body was definitely not ready for the heat.  Another memorable run was my first 20 miler of this cycle the week before my half marathon tune up race in which I did the final six miles at marathon goal pace (which I have never done before in my life) but was able to hold between 8:00-8:15 pace for those last six miles after running 14 miles at easy pace.  

 

Lastly, I got another huge confidence boost during this training cycle after racing the half marathon untapered and finishing with the same time I did during last year’s half marathon on a tougher/ hillier course and then being able to turn the legs over for some shorter faster bouts of spice during my long run along the beautiful Schuylkill River in Philly.  Was really feeling like I am back at this point after overcoming the plantar fascia injury that was the first time I ever couldn’t run through an injury in my 14 year running journey and then coming back from the achilles flare in January, I was channeling my inner Rocky Balboa really getting motivated running around that statue in Philly because that was the marathon I had to defer last year and will be my fall marathon in 2025. 

 

 

 

 

 

If you are a runner who has been struggling with injuries remember “It ain’t about hard you hit.  It’s about how hard you can get hit and keep moving forward…”

 

That is what I did these past 10 months leading up to this marathon.  Going into the race, I was feeling strong, ready, and was in a great place (mind, body, and soul) to have a great 5th marathon experience.  

 

I actually did a total of 3 twenty mile long runs with marathon paced miles in all of them with the last one being 9 straight miles at marathon pace and was able to feel strong and nail my paces.  Ironically, all 3 twenty mile long runs were in the rain so I joked that I was sure to get rain on race day and believe it or not … that is exactly what happened!  We coach our athletes all the time that you need to practice training in all race conditions because you never know what weather you will get on race day and you need to be ready for it. 

 

 

 

 

I would have liked to shift my long run by one day to run in beautiful blue sky weather, of course but grinding through those soppy runs made me mentally stronger.  We talk about mental strength a lot on this show and I just recently chatted with Jason Fitzgerald about building mental resilience in Episode 262 on the Healthy Runner Podcast (listen here!) if you want to learn more strategies on how you can do that in training.  But doing this in training was key to me actually grinding this 5th marathon out!

 

I checked into my hotel on Friday late afternoon in Pittsfield Western Massachusetts in the Berkshires.  Relaxed in the hot tub and had a nice clean carb packed dinner on the patio of the asian restaurant at my hotel.  Great dumplings, white rice, cooked veggies, and grilled chicken.  Unfortunately, the pollen got to my eyes and I guess that night while sleeping I was rubbing my eye and ruptured a blood vessel and that is why it looks the way it does now.  Don’t worry, it’s totally harmless and will look better in a couple of weeks (doesn’t hurt or itch).  

 

The day before the race, I picked up my bib, drove to different points of the course and took some photos so I can use those visuals in my visualization exercises to get my mind ready so when I run the race, it’s like I have already done it because I ran the race in my mind.

 

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. (No crazy CARBO loading)

 

I felt that adding a morning or afternoon meditation practice each day of race week helped calm the mind!

 

Prepped my Flat Duane race kit the day before and I felt confident going to bed that I was ready to execute a smart even or negative split marathon race.  That was my goal, nothing too crazy and even a bit more conservative than my marathon paces in training.  

 

 

 

 

 

 

 

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!

 

Steel Rail Marathon Recap – Part 2

 

✨ “Right on track… until everything changed.”

 

I woke up on race morning feeling calm, excited — and honestly, ready.

 

The forecast? A marathoner’s dream: 

☁️ Cloudy skies  

️ Light rain 

️ Cool temps in the 50s 

Dew point low enough to scream “PR weather”

 

But more than the conditions, it was my mindset.

 

No pre-race anxiety. No second-guessing. Just… a quiet confidence.

 

My plan? Start smart. Run relaxed. Negative split for the first time ever. And if all went well, maybe — just maybe — finish with a PR under 3:40.

 

My coach believed in 3:34–3:37. That meant 8:15 pace. And I felt ready to deliver.

 

It was a small race — only 149 runners — on a quiet rail trail. No chaos at the start, just focused energy.

 

I eased in slowly, warmed up into the race… even chatted with a few fellow runners along the way.

 

 

 

 

Miles 1–6 were smooth:

8:35 → 8:41 → 8:41 → 8:19 → 8:26 → 8:21

 

Felt strong, relaxed, fully in control. HR steady. Mind calm. Legs ready.

 

Miles 7–10:

8:17 → 8:16 → 8:25 → 8:17

 

Fell into rhythm. Still feeling great. Still holding back.

 

Then came the downhill section — the one I trained for. No braking. No fear. Just flow.

 

Miles 11–13:

8:02 → 8:00 → 8:12

 

Came through the halfway mark exactly where I needed to be: 1:50:00. Not a second too fast. Not a second too slow.

 

The strategy was working. My body was responding. Everything was going to plan.

But here’s the thing…

Sometimes the storm doesn’t show up on the radar.

 

Sometimes, the biggest mistake isn’t about pacing or fueling or gear.

 

Sometimes, it’s something deeper. Something quieter. And it doesn’t hit… until it’s too late.

 

What happened next? Changed the entire story of this race.

 

Steel Rail Marathon Recap – Part 3

 

The One Mistake That Changed Everything

 

Mile 13.1 — halfway home and feeling strong.

 

The only real challenge ahead?

 

A 3-mile slow burn of a climb.But I’d trained for this. I wanted this.

 

This was the part the guy at mile 9 warned me about — “I stopped chasing PRs on this course because of that climb.”

 

But I had different plans.

 

I’d crushed hill workouts. I’d powered through an 18-miler in Atlanta heat.I was ready.

 

Mile 14: 8:18 — Right where I wanted to be.And then… something shifted.

 

Mile 15: Tightness. Right hamstring.Wait — a cramp? Already?

I had trained smarter than ever. Fueled smarter than ever.Electrolytes? Taken.

Hydration? I thought I was on top of it.

 

I reached for my emergency BASE salts — my cramp insurance policy — and kept running.

 

Mile 16: 8:18 — maybe just a blip?

 

 

 

 

But then it came back. Harder. The thirst hit. The cramps hit. I needed water — fast.

 

Mile 17: 8:47 Not part of the plan. This was supposed to be the stretch where I was chipping away at time, not falling behind.

 

Still, I fought.

 

Mile 18: 8:14

Mile 19: 8:23 

Mile 20: 9:23

Mile 21: 8:16 (finally — water stop)

Mile 22: 8:30

Mile 23: 9:10

Mile 24: 9:09

 

By now, I knew.

 

The PR I was chasing was slipping through my fingers — not because I wasn’t strong enough, but because I made one mistake.

 

But I wasn’t quitting.

 

Mile 25: 8:46

Mile 26: 8:32

 

Finish: 3:44:12 — my second-best marathon time ever.

 

 

 

 

I crossed the line, heart pounding, legs fried, head spinning — and downed three bottles of water within 30 minutes (which is very unlike me).

 

I felt… confused. Frustrated.

 

I’d done everything right… hadn’t I?

 

Until I had the post-race conversation with my coach and Brooke, our Spark Healthy Runner sports dietitian 

 

The verdict?

Electrolyte overload.

Yep.

I had too many electrolytes.

Not enough water.

 

And in the cool, rainy weather? That imbalance sabotaged me.

 

Here’s what happened:

I over-consumed electrolytes — through my fuel in my flasks and through the “emergency” BASE salts I consumed — without balancing it with enough plain water.

 

The small race meant tiny half-full Dixie cups at aid stations every 2–2.5 miles — and I skipped a few early on while chatting.

 

In training, I always had more water alongside my fuel. But on race day… I didn’t. And it cost me.

 

Here’s what I’ve learned:

Electrolytes are important. But they’re not magic.

Without enough water, they can do more harm than good.

Your fueling plan has to match the conditions — and adapt on the fly.

 

Honestly?

 

I’m disappointed. I know I was ready for more. But I also know why this happened — and that means I’ll never make this mistake again.

 

Because sometimes… it’s not your training. It’s not your mindset. It’s not the weather or the hills or the plan.

 

Sometimes, it’s just one small thing.

 

But that one small thing can change the whole race.

 

So here’s my question for you:

 

Have you ever made ONE mistake that unraveled a race you trained so hard for?

 

 

Steel Rail Marathon Recap – Part 4

 

The Marathon Owes You Nothing

 

I ran my 5th marathon.

 

I trained harder than I ever have.

 

I was healthy. Ready. Focused.

 

And still — one mistake unraveled it all.

 

Too many electrolytes. Not enough water.

That’s all it took.

 

11 miles of cramping hamstrings reminded me of one thing:

The marathon takes nearly everything going right to perform your best…

…and just ONE thing going wrong to miss the mark.

 

But you know what?

 

That’s what I love about this sport.

 

The challenge. The unpredictability. The growth.

 

If it were easy, everyone would hit PRs every time.

But it’s not easy.

 

It’s mindset.

It’s strength.

It’s recovery.

It’s strategy.

 

It’s showing up on race day and adjusting in real time.

This wasn’t my fastest race — but it was the one that taught me the most.

 

What went right?

• I finished pain-free after months of high-mileage training
• I fought through 11 miles of cramps and didn’t give up
• My mental prep, nutrition, and strategy were solid
• I ran my first marathon post–plantar fascia tear
• I felt strong enough to learn from it

What went wrong?

• Too many electrolyte and not enough water
• Didn’t adjust for cool temps

What am I proud of?

• Not quitting. Not checking out.
  Staying in it when it got hard — mentally and physically.

That’s what we do as runners.

 

We grow. We adapt. We show up again.

 

 

 

And that’s exactly what I’ll do at the Philadelphia Marathon this November — better, wiser, stronger.

 

If you’re the kind of runner who’s ready to grow — not just chase times — then we’d love to support you inside our 1:1 Healthy Runner Coaching Program.

 

We’ll guide you through everything —

Mindset

️‍♀️ Strength

‍♂️ Smart training

Fueling

Recovery

☀️ Race-day strategy (including what to do when it rains and cramps hit )

Let’s train smarter — so you can race stronger.

 

Apply now – using this link to hop on a call with me to make sure it’s a good fit.

 

And if you’re not ready for coaching but want to train smart on your own — grab your FREE Marathon Blueprint to get started today! Claim Your Free Download Here! 

 

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!

 

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Get my full personal running story here

 

 

That’s it for this week. Please forward this web link on social media and/ or in your group chats.

 

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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, 5x 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.

 

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