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Darren, I'd listen to what RNR Girl and JH suggest. As for the shoes, you can't evaluate how shot they are by how worn they look. Soles nowadays (in many shoes) just don't wear out so as to indicate their imminent demise. The cushioning and support material go first. Bring your shoes to a good running shoe store and let an expert look at them. Also the shoes you are used to (and in which you race the shorter races) might not be appropriate for long distances (I wear running flats or trainers on shorter distances but have to really cushioned shoes that offer some stability for a marathon).
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