It seems like such a short time ago that we started training for the revived Pittsburgh Marathon in the sub-zero, near-blizzard conditions of January.

Most of us will run our last longest run this weekend, three weeks from the May 3 event.

After this long period of extending the limits, the traditional marathon taper offers rest, recovery and healing in both body and mind before stepping to the starting line.

Training programs can vary depending on goals and fitness levels, but most marathon tapers begin with the last long run of 18 to 23 miles three weeks before the marathon. In the weeks following this last endurance and confidence builder, runners begin to cut back mileage by 10 to 20 percent each week.

Training intensity diminishes as well during the taper. Runners do their last hard speed workout from 10 to 14 days away from the marathon and the last moderately hard workout from four to five days before the race.

The only training aspect that remains the same is rest. Runners maintain their rest day mileage because it is done at a pace and distance that allows for recovery and rebuilding, which is the purpose of the taper period.

Months of disciplined training can be mentally draining. Tapering refreshes the mind as it helps the body recover.

All of this means that tapering runners feel increasingly energetic, relaxed, strong and are motivated to race. Hopefully, that translates into peak performance on marathon day.

If runners spend 20 to 60 percent less time training during the three weeks leading to the marathon, that leaves plenty of free time for other activities.

Most runners I know spend that time worrying and fretting. Have I trained enough? Will I make it to the finish line? Will I make it to the starting line without coming down with a sudden cold or a freak accident?

Most of that worrying and fretting is unnecessary and counterproductive. Those sudden illnesses or accidents more than likely will not happen. And if the training has not been appropriate to the goals, there's still time to adjust expectations, but not to cram in more training.

Runners should use the additional spare time for practical pre-race preparation. This is the time to top off the tanks of fluids and rest. As race day approaches, runners should drink more water, juices and sports drinks, less soda and alcohol.

Stage at least one trial race day during the taper period. Set your alarm clock for the time that you'll rise on race day. Eat breakfast, then go for a run in your race-day clothes at marathon start time. This is also the time to break in a pair of marathon-day shoes, if needed.

Think positive during taper weeks. Picture yourself at different points of the course, running relaxed and strong during the early miles, waving to spectators along the course, overcoming fatigue in the later miles, crossing the finish line in triumph.

Upcoming events

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or shoesrunpa.com

Saturday, 9 a.m.: Martha's Run 10K, Mount Lebanon. Also 2-mile run and 1-mile walk at 8:30. 412-454-0204

Saturday, 9 a.m.: Great Shamokin Path 5k Run/ Walk, NuMine, Armstrong County. 724-783-7040 or shasasd.k12.pa.us

Saturday, 9 a.m.: Yough Trail 10-Mile Run and 5K Run and Walk, Connellsville. 724-628-5506 or www.greaterconnellsville.org

Sunday, 7:30 a.m.: Running Wild and North Park Road Runners Group Run, North Park. Starts at Boy Scout Cabin. 724-444-5311 or www.runningwildpa.com

April 18, 9 a.m.: Race for the Moon and Stars 5K, McKeesport. Benefits American Cancer Society. 412-885-2537 or janiceboykoyahoo.com

April 18, 9 a.m.: Superhero 5K, North Park. Starts at Oregon Pavillion. Come dressed as your favorite superhero. 412-760-0483 or www.superherorun.org

April 18, 9 a.m.: Big Foot Half Marathon and 5K Walk/ Run, Kittanning. Family rate of $25 for family of four. 724-545-9622 or kknepshieldarmstrongymca.org

April 18, 10 a.m.: Y Not Tune Up 5K Race, Grove City. 814-432-2138 or www.grovecityymca.org

April 22, 7 p.m.: Sunset Sprint 5K, Grove City. 517-403-2917 or postony1gcc.edu

April 25, 9 a.m.: UPMC Health Plan Genesis Riverside Run, Pittsburgh. 412-766-2693 or www.genesispgh.org

May 2, 9 a.m.: Quality Life Cup Series 5K, Grove City. First in series of six races to benefit residents of long-term care facilities. 724-431-0770, ext. 2104 or www.qualitylifeservices.com

Race results

Just a Short Run 5K, March 28: Charlie Ban, 1st Overall M, 16:15; Jo Rupp, 1st Overall W, 19:38; Mark Knapp, 1st Masters M, 20:04; Bob Cunningham, 1st 25-29 M, 20:26; Matt Marshall, 1st 40-44 M, 20:42; Megan Powell, 1st 16-19 W, 21:34; Bruce Hall, 3rd 35-39 M, 23:04; Julianne Glaser, 2nd 20-24 W, 24:02; Ashley Henry, 3rd 20-24 W, 26:04; Erin Mullen, 3rd 16-19 W, 26:58; Jean Baker, 2nd 60-69 W, 54:07; Austin Heakins, 22:54; Stephanie Zezza, 24:51; Scott Trzeciak, 25:20; Bailey Trzeciak, 25:23; Allie Snell, 25:33; Anthony Zezza, 26:08; Thomas Puskar, 26:08; Michelle Erwin, 26:08; Ryan Hannon, 26:33; Camden Seybert, 27:26; Michael Seybert, 27:27; Benjamin Giovannelli, 27:54; Brian Sondej, 28:37; Wendy Krug, 28:37; Andrea Ward, 28:51; Laura Lunz, 28:26; Courtney Kush, 29:00; Evan Monteleone, 29:02; Victoria Davis, 29:27; Kelly Carney, 29:33; Regina Miller, 29:42; Renee Melfi, 29:45; Sarah Gooss, 30:01; Carrie Miloser, 30:20; Michelle English, 30:31; Julie Ford, 30:35; Amy Brown, 30:45; Edward Imhof, 30:51; Pamela Holcomb, 30:53; Beau Heakins, 31:05; Melinda Domer, 31:13; Carrie Jackson, 31:18; James Rolfe, 31:21; Whitney Amoroso, 31:29; Kathy Mattern, 31:32; Lisa Moss, 31:33; Katie Girts, 31:39; Shawn Hanlon, 31:39; Nicole Best, 31:40; Rebecca Finch, 31:58; Silas Bender, 32:32; Cindy Maro, 32:33; Vanessa Brownley, 32:34; Erin Ford, 32:48; Amanda Sommers, 32:49; Sydney Buchanan, 32:50; Olivia Henry, 32:51; Scott Buchanan, 32:52; Jessica Kavanaugh, 33:00; Bethany Kavanaugh, 33:01; Julia Vandrak, 33:10; Brian Erdahl, 34:21; Jane Lehman, 34:35; Tyler Latch, 35:22; Jim Latch, 35:23; Angela Flango, 36:22; Karen Musy, 36:32; Jamie Musy, 36:32; Anne Semmler, 36:55; Diana Chumney, 37:44; Darlene Lech, 37:51; Rebecca Dvorak, 38:55; Corey Musico, 39:01; Tracey Hannon, 39:04; Cassandra Smiley, 41:16; Nick Lucot, 43:30; Craig Moss, 44:31; Janet Brown, 46:02; Alex Kwong, 46:23; Palmer Holcomb, 51:06; Al Smith, 51:42; Anne Hays, 55:36; Amy Lehman, 57:32

Just a Short Run Half Marathon, March 28: Joe Vella, 1st Overall M, 1:15:15; Chris Geddis, 2nd Overall M, 1:15:28; Kimberly Schwabenbauer, 1st Overall W, 1:25:49; Sean Gallagher, 1st 25-29 M, 1:20:47; Cameron Stauffer, 1st 16-19 M, 1:21:15; Justin Lubecki, 1st 20-24 M, 1:23:50; Barry Mittermeier, 1st 50-54 M, 1:28:42; Susan Moury, 2nd 35-39 W, 1:40:02; Janine Marcoux, 3rd 40-44 W, 1:40:11; David Bain, 3rd 16-19 M, 2:13:08; Kiyoshi Hayakawa, 1:27:01; Daniel Johns, 1:29:18; Chris Bise, 1:36:29; Bradley Schmitt, 1:39:11; Daniel Claybaugh, 1:41:02; Richard Mansfield, 1:41:17; Derek Smith, 1:43:31; Bill Melfi, 1:43:36; David Bowser, 1:44:17; Jeff Smith, 1:46:40; Jill Ruchte, 1:47:29; Erin Nicotra, 1:48:01; Mark Gooss, 1:48:11; Todd McSwaney, 1:49:50; Mark Pekich, 1:50:05; Michael Helbling, 1:51:10; Paul DiBucci, 1:51:58; Jim Steinkirchner, 1:53:50; Kakolee Roy, 1:54:53; Geoffe Bebb, 1:55:57; Holly Bauer, 1:55:39; Jeremy Bennett, 1:56:02; John Bergonzi, 1:56:33; Carleen Burns, 1:56:44; Stacy Juchno, 1:56:49; Jim Clark, 1:57:03; Lisa Simakas, 1:57:55; Nicole Khoury, 1:58:04; Richard Jacobson, 1:58:05; Bob Stanionis, 1:58:55; Wayne Toy, 2:00:09; Caroline Monteleone, 2:00:43; Molly Hart, 2:01:16; Michele Bamburak, 2:01:16; Alice Wiesner, 2:01:42; Kate Kelly, 2:01:48; Brianna Meurer, 2:01:48; Kelly Lesko, 2:02:27; Cyndie DeLucia, 2:02:31; Jeanine Pronio, 2:02:43; Ron Hartle, 2:03:08; Beth Lagamba, 2:03:24; Brian Shuttleworth, 2:03:33; Peter Ekstram, 2:04:55; Pam Fredericks, 2:07:06; Terry Ann Fuller, 2:07:42; Michelle Pekich, 2:08:13; Kelli Robinson, 2:09:31; Tom Murray, 2:10:17; Aleisha Rees, 2:10:35; Karen Bowen-Meurer, 2:15:43; Heather Slater, 2:21:41; Neil Gregorio, 2:23:48; Neil Hart, 2:24:02; Kristin Turkovich, 2:30:28; Christine Foley, 2:33:37; Tiffani Brady, 2:33:38; Lisa May, 2:42:18; Connie Hoffer, 3:21:29

Just a Short Run 30K, March 28: Tim Wu, 1st Overall M, 1:54:16; Nicole Blaesser, 1st Overall W, 1:59:11; Malcolm East, 5th Overall M, 2:00:21; Cheryl Fox, 3rd Overall W, 2:12:47; Rick Becker, 1st 45-49 M, 2:01:37; Christopher Rotelli, 1st 30-34 M, 2:02:24; Adam Leskanic, 2nd 35-39 M, 2:08:22; Brent Collins, 3rd 45-49 M, 2:16:50; Leslie Kramer, 1st 30-34 W, 2:18:13; Stacy Kopchak, 1st 45-49 W, 2:20:33; Pam Daugherty, 3rd 40-44 W, 2:28:21; Sharyl Relic, 1st 50-54 W, 2:29:54; Marcia Semple, 1st 65-69 W, 4:01:18; Todd Roberts, 2:17:41; Mitch Radella, 2:20:03; Michael Esham, 2:20:45; Brian Daugherty, 2:28:21; David Berardinelli, 2:29:54; Francis Donnelly, 2:34:26; Steve Schupp, 2:37:59; Heather Hudak, 2:38:16; Bruce Barnes, 2:39:09; Chuck Lenns, 2:42:20; Chris Cutone, 2:43:19; Robert Waltrip, 2:45:20; Paul Kirsch, 2:45:57; Matthew Rhenish, 2:46:41; Mary Jo Sanks, 2:46:43; Mark Kay, 2:46:59; Robert Malchano, 2:47:21; Jason Gallagher, 2:47:55; Armstrong, 2:47:58; Todd Trofimuk, 2:48:20; Gineen Jarnevich, 2:50:32; Michael Cratty, 2:50:42; Kristen Kelosky, 2:51:35; Mark Shipley, 2:52:19; Terry Gizienski, 2:54:16; Tom Ulewicz, Jr., 2:54:16; Dianne Zalenski, 2:54:40; Sean Girwood, 2:57:10; Carolyn Bebb, 2:58:00; Daug Saunders, 2:58:52; Amy Formica, 2:58:53; Ed Doyle, 3:03:22; Carl Hill, 3:03:23; Jason Acerra, 3:04:09; Mary Morgan, 3:04:29; Carrie Snell, 3:04:35; Katlyn Andolina, 3:12:05; Robert Congdon, 3:15:23; Craig Rogers, 3:30:30; Gary Golebienski, 3:30:39Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, PA 16056. Phone: 724-352-4395. E-mail lotzakconsolidated.netPat Neubert is the running columnist for the Butler Eagle.