(CBS) On Sunday, 37,000 runners will hit the pavement in the New York City marathon, the world's largest.

And The Early Show's resident chef, Bobby Flay, will be among them, for the second time. His goal? Finish in under four hours.

Other celebrities expected to take part include Lance Armstrong.

Of course, all marathon participants need a great pre-race meal and, on The Early Show Thursday, Flay shared his recipe for one chock full of carbs and more. He calls it "the meal of champs."

He told co-anchor Jule Chen, "I say, absolutely, eat a lot of pasta, but make sure it tastes good!"

To track Flay's progress during the race, click here. He is bib number 192.

RECIPE

Marathon Fettuccine with Charred Tomato Sauce with Shrimp
Serves: 4

Charred tomatoes
8 plum tomatoes
2 tablespoons olive oil
Salt and pepper

Preheat broiler or grill pan over high heat. Brush tomatoes with oil and season with salt and pepper. For broiler: Place on a sheet pan and place under the broiler until charred on all sides, turning several times with tongs. For grill pan: Place tomatoes on very hot grill pan and char on all sides, turning with tongs. Remove, let cool slightly and coarsely chop.

Sauce
2 tablespoons olive oil
1 medium Spanish onion, peeled, halved and finely chopped
2 cloves garlic, thinly sliced
½ teaspoon red chile flakes
Salt and freshly ground black pepper
3 tablespoons fresh basil, coarsely chopped
¾ pound fresh fettuccine, cooked al dente
Fresh basil sprigs, for garnish

1. Heat the oil in a large high sided sauté pan over high heat. Add the onion and cook until soft, two-to-three minutes. Add the garlic and chile flakes and cook for 30 seconds.
2. Add the charred tomatoes and salt and pepper and cook until the tomatoes are soft and break down completely, 20-30 minutes, stir in basil. Add the cooked pasta and using tongs, stir to coat the pasta evenly.
3. Divide the pasta among four large shallow bowls and top with 5 of the shrimp. Garnish with a sprigs.

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