Experienced runners, I need your advice.

[jenxxs]

...is extremely tedious, I hate to say. However, the boringness of it does have a benefit - when you get to the actual race, the time seems to fly by, and the scenery seems incredibly interesting, because you have built up a high tolerance for repetitiveness.

But it is excellent preparation - you do feel the workout in your legs, but you avoid all the pounding.

[Running Mommy]

Hi LW-
I echo the "listen to thy bod" statement!!! Esp. with knees! When they start barking it's time to back off a bit or you won't be racing at all!!
I would also suggest doing the real long stuff (15+ miles) only every other week. You know it may mean that you only get one 20 miler and maybe one more 18 in, but your legs will have more time to recover.
I've got 4 marys, plus an Ironman mary in the bag, and I've certainly gone through some trial and error over the years. I've found that if I go long one week and then the next week only run 10- no more than 12- I am fine. it seems to give my legs more time to recover, but I'm still getting my body used to the endurance I'll need in the race.
I've also found that I can't run more than 2 consecutive days in a row. So maybe alternate regular running one day, with pool running the next.
Hopefully this helps.
Oh- and good job on the ice baths!! They are SOOO important!!
Train smart and stay safe!
Denise

[Beverly Fay]

Firstly, let me say that I run at the pace of an arthritic snail, but for that reason, I feel that my experiences may be of some value since when I train for marathons, I tend to be on my feet a lot longer than many others!

As an alternative to taking a full week's rest (you may find it too hard to get started again once you stop), I would suggest the alternative of cutting your mileage way down and running faster. It may seem unlikely, but after using your long slow distance muscles so extensively, it may be that you have some untapped liveliness in your fast twitch muscles.

And after all that hard slogging, it may even feel exhilarating to do some short runs (2-5 miles) at a faster pace. I've tried this, and it works for me, so maybe it will for you, too.

Another word of advice, somewhat off the topic: Marathon training can make you more susceptible to colds and such-like, especially in the immediate aftermath. I have found that taking a course of the herbal remedy echinacea starting around three weeks before the event and continuing for the week afterwards is a highly effective preventative.

In any event, good luck!

[CorsairMac]

*waves hello to Ireland*

and now back to our regularly schedueld programme:

I would also suggest supplementing with potassium and/or magnesium/calcium. I was having real problems wayyyyyy back with weakness in my knees and thighs - to the point I couldn't climb a flight of stairs. I did quite a bit of research and discovered I was burning off a lot of potassium and those were some of the side effects. Once I started supplementing, the weakness went away.

just as an fyi: you lose potassium every time you sweat, pee and breathe with your mouth open.

[Bella]

I found that doing some light weight/resistance training at the gym strengthened tendons and such around my knees and helped my performance.

Some like to take Glucosamine/Chondroitin but the jury is still out there for me to form an opinion.

Don't forget the standards like good stretching, cross training (I also cannot run more than two days in a row - must also do low impact aerobic stuff like cycling), and proper shoe fit. I added arch supports to my shoes this spring and was amazed at the difference in my recovery post workout and race.