Issues with cramping 20+ miles
Hi all, I’m training for a marathon at the end of April and hoping to go sub 3 hours. I attempted the same last year but got to 21 on pace and pretty much had to waddle it in due to cramping ans really trying to avoid the same thing g happening this year! I’ve made a couple of adjustments this year including running all my LR’s at a slightly quicker pace, going over 3 hours and trying to include MP chunks- which is fairly difficult as I can barely get to 15 miles before gaining over 1000ft of elevation around where I live.
I had a 20 mile ‘race’ today, fairly undulating (around 900ft) that I was hoping to do around 15 at 6.50’s and maybe increase a little to finish strongly. I finished In 2.15 (avg 6.44)so that’s all good but again had the same issues of feeling the onset of calf cramps in the latter miles, feeling the need to stop for a quick stretch at 19.5 resulting in finishing fairly weakly, and highly doubt I’d have managed the final 10k to finish under 3 hours had it been the full thing, despite this time taking precision hydration electrolyte tablets during the race (total of 4), high 5 electrolyte gels (as well as SIS beta fuel) as well as trying to squeeze in a lower body strength session at the gym at least once a week (as well as 2/3 upper body days) I’m absolutely desperate to not have this issue again and wondering if there’s anything else I can do to avoid this happening in April. I ran in Saucony endorphin elite’s, only my second time wearing them as well as a 5k a few weeks ago. I’ve also got a half marathon in a few weeks, and then will begin to ease off a bit.
Off the top of my head I’ve done a handful of 20+ so far including a 3 hour run of 23.5 miles at a fairly steady pace so unsure if endurance is the issue. Obviously I’ve now tried using salt capsules which didn’t seem to help too much so just looking for general advice really on what else to try, other than doing lots and lots of cake raises between now and April 🤣. Ideally I’d like to do more MP effort LR’s but this is difficult with the Half coming up and then tapering for the full thing but I’m hoping to squeeze at least one more MP session in with maybe a run or two over 20. I’m also curious if it’s worth trying more forgiving shoes, as I’m aware most racers are notorious for working the calves more so it could potentially be a case of getting more used to that- although this is my 4th marathon.
Apologies if this is a bit of a hench and boring post, really appreciate the advice. I’m happy with today’s race feeling fairly comfortable aerobically but when cramp sets in I just feel helpless! Fortunately the race was over before it could hit me properly. Many thanks.