der renato i run my first marathon last week
it was terrible. im training for 20 weeks .
with 8 weeks of specific marathon.
i did 8 long fast run 30,32,34,34,36,38,38,39.6km
my gool RP was sub 2:50h and all of my long fast was
at apace 4:15-4:10
for example : 39.6km 3km easy at 5:30-5:20 + 3*1min fast/1min medium
then 34km from 4:18-3:57m/km with avg of 4:09m/km(2:21:04h)
with volum of 120-144km(onle 3weeks of 136,142,144km)
my avg volum was 120km week.
im 44 age and im running from age 10 to school (8-9km go and bek)
and i was an avg athlete wen i was young.
my PR from age 16-23 is
2000m 6:07 age 18
3000m 9:43 age 17
5000m 16:12 age 21
10000m 31:57 age 23
10000m 36:06 age 43.5
half marathon 1:20:04 age 44 (hot day)
i start the marathon and was filing very good and i remmber thet
i was tenking to open a gap on the other runners thet was with me.
thet was at the 28 km. at 30km i start to feel my hamstring contaction
at 32 my gastocnemius also contaction and and at 35km my right leg
stuckt. and i codent even run at 6:30-7:00m/km pace.
i barely walked to the finish line. thet was my black day.
ther was hot day but not samting unusual.
my question is:
1. how do i prevent this for the next marathon?
2. im in good fitness this days. is it smart to recover for 2 weeks and
try to run london marathon?