How to improve miles 20-24 Chris 3/23/10 4:04:55 PM ET
I just completed my 3rd Marathon over the weekend. I PR'd by almost 10 minutes. For this race I changed alot of my workouts and it seemed to help extremely well. For instance all my runs I ran at or below my marathon pace. Except on my long runs I ran 1-2min slower. In the end my times did improve for my marathon however my slipts got worse at the end from miles 20-24. What can I do to imrpove that section for training. I run 5 days a week and strentgh train 3 days with one day track workout. Which I use to do 6 days and 1-2 days of strentgh training. Also after the race usually my lower back is extrely sore and this time only my shoulders (which has never happend before). My friends tell me it was becaue I was running with my shoulder up and not dropping them which I have never done before. Otherwise I felt great legs a little sore but nothing major. Today will be my first run going for a nice 5 miler.I just really want to strengthen that section of the marathon since I know it's where I struggle the most. Also should I not run my long runs slower and just keep them at my marathon pace? I just don't want my body to feel it has to run slower on the marathon days?