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Title: Feedback wanted Post by: Hille on July 29, 2012, 01:54:38 pm I am new to the blog and wanted to get some advice on how to improve my training. I have ran 4 marathons, the latest one the DesNews marathon this year. My main issue is I crash at the end of race. My half split was 1:31 and was running about that pace until mile 16-18. Then, I just hit a wall and end up walking some of the last few miles of the race. This has happened the last 2 marathons that I have run. Any advice or help would be great. Thanks
Title: Re: Feedback wanted Post by: Jon Allen on July 29, 2012, 04:50:54 pm John,
First, welcome to the blog. I looked up your race results and tried to look up your training, although I really don't know how up-to-date your FRB is in terms of training. If you aren't already, the first thing is simply to increase your mileage. I think the highest mileage you showed was 32 miles in a week, and 20 of that was one run. If that really is your training, I think a 3:30 is quite good (35 miles per week usually results in bad bonk at mile 18 or so). To improve, there are no secrets. Run. A lot. You need to consistently run at least 5-6 days a week. Running 2-3 days per week will never get you in good marathon shape, despite what Runner's World may claim. 80-90% of it should be easy. If you aren't running at least 30 min per day, 5-6 days per week, I don't think you should do any speedwork. In fact, I would suggest 45 min or more per day, or even an hour. Then, you need lots of long runs- I would recommend at least 3-5 long runs of 18-22 miles pre-marathon. Finally, race more. More half marathons will really help with a marathon, especially if you do it as part of a 20 mile day. If your dedication, family, and body allow it, try to build up to 50-60 miles per week and maintain this for 3-6 months. If I mis-interpreted your training, please let me know. Here's a few other posts to read: http://fastrunningblog.com/forum/index.php/topic,1546.0.html http://fastrunningblog.com/forum/index.php/topic,1360.0.html http://fastrunningblog.com/forum/index.php/topic,1455.0.html Good luck and feel free to ask more questions. We love to offer advice, probably moreso than people want to hear. |