Honolulu Marathoner, pat yourself on the back.

By the time you pick up your race packet this week, you will have likely invested hundreds of miles, hundreds of hours and months of disciplined living in preparation for one of the grandest and most challenging sporting events around.

But, lest reality hits you like a cramping quad at mile 20, it's important to remember that what you do (or don't do) between now and 5 a.m. Sunday morning can have a huge impact on whether your reach your personal goal. Likewise, the intelligence and self-control you exercise during the race — particularly the first 10 miles — can be the difference between a safe, successful and ultimately satisfying marathon effort and a long, depressing ride to Kapi'olani Park on the back of a sag wagon.

Here are a few things to keep in mind as you take those final deep breaths before the big race:

48 HOURS BEFORE

At this late stage of the marathon cycle, no amount of extra training will prepare you any better for the challenge of running 26.2 miles.

What you can do, however, is exercise a bit of energy-gathering restraint. Stay off your feet as much a possible. Don't eat or drink anything that you haven't safely consumed during your training. Hydrate regularly, but don't overdo it. A light jog can help take the edge off, but keep it slow (a minute or two slower than your marathon pace) and short (a mile or less).

To maximize psychological resources, veteran running coach Brian Clarke has his runners envision each phase of a successful race during training. Once race week approaches, he encourages them to put it out of their minds.

As always, proper nutrition is a key component of running well. For pre-race meals, a mix of simple and complex carbohydrates and a moderate portion of protein works well.

It's a good idea to make a list of everything you'll need for the race. Once you've gathered your shoes, top, shorts, sunscreen, etc., double check the list. It's a good idea to attach your running number to your top beforehand so you won't forget it.

Many marathoners, especially those tackling the event for the first time, find it difficult to sleep the night before the race. However, assuming you haven't overexerted yourself in the days before the race, all you really need is one quality six- to eight-hour sleep within the 48-hour window before the race. If you are unable to sleep the night before the race, lie down, close your eyes, and try not to let your anxieties get the best of you.

RACE MORNING

Again, the emphasis here is on self-control. If eating a light breakfast was part of your training regimen, keep with it. If not, don't go overboard, especially with foods that have not been part of your training diet.

Dr. Jack Scaff, the driving force behind the founding of the Ho-nolulu Marathon and founder of the Honolulu Marathon Clinic, advises against drinking anything within two hours of the race. If possible, try to use the bathroom before you get to the start site.

THE START

With more than 28,000 runners expected to participate in the race, expect the start to be tighter than a Colt Brennan spiral. If you're in the middle of the pack, you can expect to walk/jog the first half-mile or so before the pack spreads out a bit. While it's tempting to run around slower people, remember that constant zig-zagging only increases your overall mileage.

THE FIRST 10 MILES

Most critical mistakes in race strategy occur in the first 10 miles, and usually attributable to poor pacing. While weeks of tapering and the adrenaline rush of the start may have you feeling exceptionally energetic, pushing your pace early will almost always hurt you in the end. Most running coaches advise running slightly slower than your overall pace in the first half of the race. If you're still feeling good, you can increase your pace and try to run negative splits in the second half. Be sure to hydrate early and often. Aid stations will be serving Gatorade, which can help you maintain you sodium balance.

Expect a bottleneck as the course winds through Downtown and back toward Waikiki. The pack also tightens on the climb up Diamond Head Road, the first significant climb of the race.

THE MIDDLE 10

By the time most recreational runners hit the flat middle section of the race, most of it on Kalaniana'ole Highway, the sun has risen and temperatures are climbing. Again, hydrate regularly with water and sports drink and pay attention to your body.

Familiar landmarks or the course's periodic mile and kilometer markers offer regular opportunities to check your pace. If you feel tired or out of breath, slow your pace. Walking for long distances or stopping altogether can cause your muscles to tighten, which will only make things worse. However, if you feel excessively tired, disoriented, or in unusual pain, stop and seek help.

Be aware that there is often a slight headwind as you head toward Hawai'i Kai and two long inclines as you loop around Hawai'i Kai Drive.

THE FINAL 6

It's often said that a marathon is two separate races — the first 20 miles and the final 10K. If you reach Mile 20 with good energy, now is the time to gently accelerate your pace.

For many runners, getting off the highway near the 22-mile marker is a huge psychological milestone, just don't expend too much energy rushing up the slight incline that precedes it.

The approach up Kahala Avenue toward Triangle Park is one of the most difficult stretches of the course, and not just because it comes so close to the end.

The cambered road can be murder on already aching knees, hips and feet, so many experienced runners prefer to run right on the center line. The road is also deceptively long and marathoners often get frustrated coming to the end of one long straightaway only find another one around the bend. To avoid unnecessary stress, just remember that there are four straightaways — the last one ending with a steep climb — before you get to Triangle Park.

The return climb up Diamond Head starts immediately after the park, but it's relatively short and many runners find it mentally refreshing to reach the summit then coast downhill toward the entrance to Kapi'olani Park. It's seven-tenths of a mile from the entrance to the finish line. Many runners start their final sprint in the 200 yards, so be mindful of who is around you.

POST RACE

The first few minutes after a marathon involve complex and potentially dangerous physiological processes, so ease into your transition with a gentle walk. Do not stop abruptly, and don't sit down right away. Drink something with carbs and sodium (colas are nice) and eat some simple carbohydrates to kickstart your recovery.

Over the next few days, eat and hydrate well, get plenty of rest and limit your physical activity. Wait at least a week before you resume your short runs, and at least a few weeks before you tackle longer runs again.