Spring Marathon Training

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17 years ago 10/30/2006 9:32am EST

I am a fair Marathoner but can't get past 22 without blowing up. I've run a PR of 2:34 fading badly the last 10k. My PRs are: 15:21, 32:34, 1:11:21, 2:34:56.

I'm 33, I average 50-70 mpw on singles mostly year round: alot of 6-8 mile tempo efforts and MP runs finishing with Tempo the last 2-3miles totaling ~10-12 miles. Long runs are 18-24 every two weeks leading up to the marathon starting around 15 weeks out.

How can I avoid the not so much wall but dead leg slow down for my upcoming Spring Marathon?

Will doubles help me by shorting the individual runs say 6am-6pm vs the now 8-10am?

17 years ago 10/30/2006 10:25am EST

re: Ca Guy

Run more miles per week.

17 years ago 10/30/2006 10:49am EST

re: Get stronger

try kicking in your long runs, or working in a 12-15 mile marathon pace in the middle of one. your shorter marathon pace runs might be why youre blowing up at the end. you need to teach your body to spare more carbohydrates so you dont crash the last few miles.

17 years ago 10/30/2006 11:03am EST

re: Ca Guy

Is that 1:11:21 solid? If so you can't run much faster than 2:30. But anyways, you might try building a bigger base of more MPW as already suggested- maybe 80 to 90 before cutting back to marathon specific stuff at 70 MPW.

17 years ago 10/30/2006 11:14am EST

re: Ca Guy

Sounds like you are using up your glycogen supplies to early in the race.

Doubles will help as will weekly long runs during the core of marathon training. Maybe most importantly is starting a little more conservative in race.

If you think you are 2:28 guy but always hit a wall at 22 miles and end up with a 2:34, try going out at 2:30 or 2:32 pace for the first 15-20 miles and then kick it home if you've got something left. Often times you have to take smaller bites out of marathon PR's.

17 years ago 10/30/2006 12:35pm EST

re: been there done that before

I ran a similar time off of similar mileage last year (fading badly towards the end also), and here's what i plan to do differently next time around:

- Longer mp runs. Planning to increase mp workouts from 10-13mi up to more like 15 or 16 miles. Working towards stuff like 2 x 8mi at goal mp.

- More weekly mileage. For me this means finding time to run all 7 days a week.

- Sticking to singles. I see more benefit in running fewer, longer runs than in running more, shorter runs even if that means slightly less total volume. Helps me get used to simply being out running for longer periods of time.

- Finishing long runs harder. I like the idea of trying to hit the last 10 or so of a long run at goal pace. I'll probably still stick to every other week for them though in the interest of injury prevention.

- Go out slower on race day. Slightly slower than goal pace.

- Drink more water/sports drinks along the way. Few extra calories to burn probably wouldn't hurt.

Looking forward to hearing more thoughts on this.

17 years ago 10/30/2006 4:01pm EST

re: In the same boat

Good point I'm mostly a six day a week kind of guy. I try to avoid junk miles when I feel like dog so I'll just skip that day. The off day is rest and I still get in my long runs and tempos for the week.

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