60+ miles per week, long runs up to 22.5 miles with plenty of goal pace mixed in, weekly threshold work in low 6:00s. 3 hour pace feels so easy aerobically, but I keep getting destroyed by cramps in the last couple miles. What am I doing wrong?
1:16 HM but can't break 3 hour marathon
Training Advice/Discussion
Marathon
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Hydration and nutrition and maybe pain tolerance
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Spend 4-8+ weeks running over 100+ MPW.
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Juice Springsteen wrote:
Hydration and nutrition and maybe pain tolerance
My routine has been 10 oz of GU Roctane Drink + 1 GU gel at miles 6, 13, 19, and 23. Not enough? -
How much water? That would be too much gu for me. What kind of cramping?
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maybe too much? that stuff can be hard on the stomach.
you should be low 2:50s at worst. Have you run one on a flat course with decent conditions? -
David Brent wrote:
Juice Springsteen wrote:
Hydration and nutrition and maybe pain tolerance
My routine has been 10 oz of GU Roctane Drink + 1 GU gel at miles 6, 13, 19, and 23. Not enough?
Do you practice gu intake on your 22 mile runs? I try to do at least a couple practice runs with whatever im gonna use. i have definitely dialed things back based on trial and error. -
*stipe wrote:
How much water? That would be too much gu for me. What kind of cramping?
Today, it was my calves that cramped up. I did not drink any water--just the GU roctane drink.
On previous attempts, I've had cramping in hamstrings, quads, and groin. -
high school xc coach wrote:
maybe too much? that stuff can be hard on the stomach.
you should be low 2:50s at worst. Have you run one on a flat course with decent conditions?
Today, I ran 3:01 on a very flat course in perfect conditions (mid-40s, sunny, no wind). -
high school xc coach wrote:
David Brent wrote:
Juice Springsteen wrote:
Hydration and nutrition and maybe pain tolerance
My routine has been 10 oz of GU Roctane Drink + 1 GU gel at miles 6, 13, 19, and 23. Not enough?
Do you practice gu intake on your 22 mile runs? I try to do at least a couple practice runs with whatever im gonna use. i have definitely dialed things back based on trial and error.
During all my long runs, I ingest the same stuff that I use in my marathon races. -
Are you a bigger dude? What kind of shoes are you running in vs. training in? What were the splits today?
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David Brent wrote:
60+ miles per week, long runs up to 22.5 miles with plenty of goal pace mixed in, weekly threshold work in low 6:00s. 3 hour pace feels so easy aerobically, but I keep getting destroyed by cramps in the last couple miles. What am I doing wrong?
So couple of things here. I’ve only run 1 marathon and I tend to sweat a lot which could lead to cramping.
Before the race (7:30am), I had about 1000 calories or pepperoni pizza at 4:15am. I know it’s not that healthy, but did the purpose of the marathon, it has a lot of carbs and a lot of salt.
I can’t remember if I popped salt tablets. But definitely monitor how much you’re sweating. Sounds like a nutrition problem. -
well well well wrote:
David Brent wrote:
60+ miles per week, long runs up to 22.5 miles with plenty of goal pace mixed in, weekly threshold work in low 6:00s. 3 hour pace feels so easy aerobically, but I keep getting destroyed by cramps in the last couple miles. What am I doing wrong?
So couple of things here. I’ve only run 1 marathon and I tend to sweat a lot which could lead to cramping.
Before the race (7:30am), I had about 1000 calories or pepperoni pizza at 4:15am. I know it’s not that healthy, but did the purpose of the marathon, it has a lot of carbs and a lot of salt.
I can’t remember if I popped salt tablets. But definitely monitor how much you’re sweating. Sounds like a nutrition problem.
Oh, forgot to mention. Broke 3 hours. And didn’t do any true long runs. So I think the cramping is from the diet. -
There’s a lot of other brands to try and I’ve heard mostly bad experiences with Gu but that’s just me
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You're not running enough mileage. Full stop. Lay off the speed work. Boost the mileage. Seriously, boost it. Get up to 80-90ish for 8 weeks before you taper. Read Tom Osler. Then go run more.
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Get the best bouncy Nike marathon shoes if you haven't already. That will get you sub-3:00.
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go do a sweat test. maybe you are a very salty sweater.
you don't need to change your training. 1:16 should be 2:50 worst case scenrario, and 2:40 for some. -
I don't know. I ran a 2:29 on 35MPW. Maybe you are overtraining.
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cause and ? wrote:
I don't know. I ran a 2:29 on 35MPW. Maybe you are overtraining.
NOOOOO! He's not overtraining. YOU were under training. If you ran 2:29 on 35 MPW, you would have run 2:19 on 100.
The reason the OP can't get under 3 hours is because he's not running enough. -
nottom osler wrote:
You're not running enough mileage. Full stop. Lay off the speed work. Boost the mileage. Seriously, boost it. Get up to 80-90ish for 8 weeks before you taper. Read Tom Osler. Then go run more.
THIS^
