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Hille
Lurker

Posts: 2


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« 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
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Jon Allen
Cyber Boltun
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« Reply #1 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.
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