Good morning guys. I need your help. Am 7 days out from a marathon in AZ and am shooting for a sub 3…again. My problem has been the cramps that stop me at 22 during races so I fall short by 3-4 minutes. Been running for years but can’t seem to conquer this problem. Pretty sure drinking beer and coffee for years is causing me to dehydrate. Any ideas?
Cramps are usually related to muscle fatigue and overall fitness. The link between electrolyte levels and hydration to cramps is sketchy form what I’ve read and my experience agree with that. When I’m more fit, I don’t get cramps, despite the same nutrition and hydration plan.
I’m not sure what you training program looked like, but I suspect you’re missing something in terms of race pace specific intensity. Hydration can be a contributing factor to cramps, but probably isn’t; the cause. Further, being over hydrated and having electrolytes get diluted can be a bigger problem as much as the opposite.
What is you 1/2 marathon PR, 10k, 5k PR? I’m wondering if your overreaching on the pace. What does you training look like? What does your pacing look like?
I completely agree with the intensity of training contributing in previous attempts. This training cycle incorporated much more race specifics intensity. 20-22 milers at 7 minute pace. I agree that this goal may be overly ambitious as well. 5k 18:48, 10k 39:00, 13.1 1:26, 26.2 3:08 multiple times.
How much do you drink during your normal Mara?
How much do you drink / eat during your 20 mile training run?
- It doesn’t take 7 days to hydrate.
- You’re most likely not going to go sub 3 based on your previous performances.