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4 Replies Last post: Sep 5, 2007 10:56 AM by hurryinhoosier  
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hurryinhoosier
61 posts since
Nov 14, 2007
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Sep 4, 2007 4:12 PM

Long Run Build-up and calf/leg aches & cramps

I am training for my first marathon and have progressively over the last few weeks gone from 9>13>15>18>20>22.

A little background:
I had a good base a year ago but then just stopped running. So have built up to this milesage over the last 3 months (can check my log). I employ the low-heart rate training techinique and am also now at altitude (~ 7000 feet in Flagstaff, AZ).

My problem was that this week when I attempted 22 miles I had a lot of pain/cramping in my calves at about mile 19.5.
I took electroylte tabs about every hour, ate clif gel at 1:20 & 2:40, and consumed about 1.75 L of water during the time (nearly 4 hours before crash).

Would love some advice please as I am to run NYC in November and don't want to crash. Too little water? Too fast increase?

Thanks!

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Abadabajev
231 posts since
Oct 4, 1999
1. Sep 5, 2007 7:28 AM in response to: hurryinhoosier
Re: Long Run Build-up and calf/leg aches & cramps
quote:<HR>Originally posted by hurryinhoosier:
I am training for my first marathon and have progressively over the last few weeks gone from 9>13>15>18>20>22.

A little background:
I had a good base a year ago but then just stopped running. So have built up to this milesage over the last 3 months (can check my log). I employ the low-heart rate training techinique and am also now at altitude (~ 7000 feet in Flagstaff, AZ).

My problem was that this week when I attempted 22 miles I had a lot of pain/cramping in my calves at about mile 19.5.
I took electroylte tabs about every hour, ate clif gel at 1:20 & 2:40, and consumed about 1.75 L of water during the time (nearly 4 hours before crash).

Would love some advice please as I am to run NYC in November and don't want to crash. Too little water? Too fast increase?

Thanks!

<HR>


Too fast increase
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brianfie
316 posts since
Apr 6, 2001
2. Sep 5, 2007 8:57 AM in response to: hurryinhoosier
Re: Long Run Build-up and calf/leg aches & cramps
Had a very quick look at your log. A few things stood out as risky:

1. Consectuive weeks of long run 18+ after rapid increase in mileage
3. Rapid ramp-up in overall mileage with tempos and intervals and long runs all going on with a fairly low overall mileage. e.e too rich a running diet.

4. More rest days creeping in as stress goes uo (down to 4 days per week some weeks).

Looks a bit like you are trying to shoe-horn too much in too quickly. Been there done that.

Now, what I prefer to do is lay off the Yassos and tempos till I have a good solid base of miles going with mid-week long run (missing in your plan). I run often on hilly routes, taking full advantage of the ups and downs to build in a bit of 'quality'.

When I can do that as routine I am ready to hit the track.

-b
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Gazelle2008
92 posts since
Oct 1, 2007
3. Sep 5, 2007 9:21 AM in response to: hurryinhoosier
Re: Long Run Build-up and calf/leg aches & cramps
Based on your log, it looks like you ramped up mileage pretty quick. You might be overtraining as your weekly total mileage has been decreasing, but long runs have increased.

Are you sticking to a training program? Typically, you'll see long runs build for only 3-4 weeks before a one- week drop off in the long run to "reset" before increasing the long run again.

Oh ya...and some of your long runs have you running over 4 hours! I am not a big fan of being on my feet for over 3:30. Risk of injury is increased significantly when you are over the 3:00 threshold.

Only my $.02

-G
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hurryinhoosier
61 posts since
Nov 14, 2007
4. Dec 26, 2007 6:00 AM in response to: hurryinhoosier
Re: Long Run Build-up and calf/leg aches & cramps
Thanks everyone for your feedback.

I guess I didn't think my ramp up would cause problems on long days if I just took a couple extra days off.

I am not really following a training plan other than slowly increasing mileage of the long run on Sundays.

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http://This message has been edited by hurryinhoosier (edited Sep-05-2007).
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