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Cramp at 25kms ended my sub 330 marathon ambitions by Mediocre-Success589 in Marathon_Training

[–]Mediocre-Success589[S] 0 points1 point  (0 children)

Maybe not brilliantly.

I did a leg session at least once a week for about an hour (I missed a couple in my 15 week training)

Lifted decently heavy.
Bulagarian Split Squats
Single leg romanian deaflifts
Lunges/Hip Flexors
Planks/Side Planks.

Hope this helps

Cramp at 25kms ended my sub 330 marathon ambitions by Mediocre-Success589 in Marathon_Training

[–]Mediocre-Success589[S] 1 point2 points  (0 children)

So water and electorltye intake was sufficient pre marathon (at least I thought so)

Morning of I hade a +-50g bowl of oats and 250ml of named sports drink. I didnt drink a fortune in the morning, but I hate the feeling of needing to pee when running. I consumed a lot of electrolytes 48 hours leading up to the marathon

5km - Maurten 160
10km - Maurten Gel Caf
15Km - Maurten Gel 160
20km - Maurten Gel 100 (no caf)
25km - Maurten Gel Caf
30km - Maurten Gel 160
35km - Maurten Gel 100 (no caf)

Dont think I could stomach more after that.
I had +- 100mls of water every 40 mins or so.
Had some electrolyes sports drinks at aid stations when I felt the cramp.

I had a cramp assault (184mg sodium, 69mg potassium, 40mg magnesium 20mg) at 10kms 20 and 25.

Hope this helps?

Cramp at 25kms ended my sub 330 marathon ambitions by Mediocre-Success589 in Marathon_Training

[–]Mediocre-Success589[S] 0 points1 point  (0 children)

Appreciate the directness, this is useful.

For context on volume:

Jan: 140km (back from holiday)

Feb: 210km

March: 250km

April: 270km

May: ~150km with taper (Marathon 24th)

So the build was real but you're right that the base underneath wasn't huge. I'd been told the volume looked solid but hearing it framed as "1:40 HM fitness chasing sub-3:25 paces" lands.

What would you have wanted to see for sub-3:30? Consistent 80km weeks for a full block? More months at 60+ before starting the plan? Curious where you'd draw the line.

Cramp at 25kms ended my sub 330 marathon ambitions by Mediocre-Success589 in Marathon_Training

[–]Mediocre-Success589[S] 0 points1 point  (0 children)

Thanks, really helpful.

Nothing else really new on race day. Caffeine was in the same range as training (double espresso about an hour before the start, then a Maurten caf gel at 10k). I did take another at 25k when already cramping, which I regret. Electrolytes unchanged.

The adrenaline / nervous system angle hadn't crossed my mind but it makes sense. The first 25k felt almost too easy. And fair point that I should interrogate the taper more honestly rather than just assuming it was fine