Dear Coach: I have averaged up to 55 miles per week training for my last two marathons, including five to six runs from 20 to 22 miles each. I do track intervals, hill repeats or anaerobic threshold training as well. I have tapered for three weeks before the marathon. In both races, my legs felt heavy and sluggish and I was unable to hold my predicted pace. Why do I feel so good in training but have trouble on marathon race day? John

Dear John: You may be guilty of overtraining. Five to six long runs in the range of 20 to 22 miles are too much for most runners. You also may be running your long runs too hard. I recommend that you run two or three 20 to 22 milers in the last couple of months before the race. Ideally, your last 20 to 22 mile run should be one month before the marathon to allow for full recovery. Additionally, you should do these 20 to 22 mile runs every other week and not on back-to-back weeks. I also suggest that you start training with a heart monitor and keep your long runs under 75 percent effort and your easy days under 70 percent effort.

Dear Coach: I really like running the Georgetown Classic 10K because the race course is so different than running on the mall and I can have a great time at the post-race with my friends. I have never run the race itself well because I always hit the wall at the top of the worst hill in the middle of the race. I usually am able to hold my pace until that hill and then end up struggling in. I do most of my running on the mall during lunch. Do you have tips for training for the race and strategy for running it? Mary

(Editor's Note: We're not sure what the course will be for the Georgetown race this year; last year, there was only one significant hill, at the very beginning.)

Dear Mary: In terms of training, I suggest that once a week you find a 300 to 400 meter hill, somewhat steep, and do six to eight repeats up that hill, getting your heart rate to 85 percent or even higher. This will help you get accustomed to racing on hills. I also suggest that you try to find a training course with rolling hills and do your ten to twelve mile weekly long run on it. Be sure to keep your long run under 75 percent. The combination of hill repeats and a hilly long run will build your quadriceps and help you race on hills. On a course like the Georgetown 10K, you should think about running at constant effort rather than pace. When you attempt to maintain a pace running up a steep hill, you will build up a lot of excess lactic acid in your legs and the only way to handle the discomfort is by slowing down, as you have personally experienced. By maintaining effort, you will still be relatively fresh at the top of the hills and will be able to charge past all of those unfortunate runners who made your past mistake of trying to hold their pace.

Dear Coach: Your observations about anaerobic threshold (AT) runs are right on. AT runs done with a heart monitor do not lie. As a 53-year-old veteran runner, I also agree with you that days off are very important if you want to race well. If I go to a track and run all out at 85 to 90 percent for three miles, I can accurately predict my 10K time by doubling the time and then subtracting 30 to 60 seconds. I know you recommend doing AT runs at 80 to 85 percent but I find that I do not work hard enough at that level. Can you tell me why? Rich

Dear Rich: Thanks for your feedback, as I really enjoy comments from veteran runners who are able to combine the wisdom gained from years of running with the scientific training method of the heart monitor. You have hit upon perhaps the most challenging coaching issue I face, namely AT runs. While a runner cannot increase his maximum heart rate, a runner can increase his AT level. As a runner becomes fitter, the runner's AT level will increase, in some cases by as much as five percent. To avoid injury, I initially recommend that AT runs be done at 80 to 85 percent; however, once I get to know a runner's ability, I might increase the percentage. There is a simple test you can use during an AT run. During the run itself, you should be feeling like you are really working hard and can keep up the effort if you really concentrate, but if you were to pick up the pace by very much, you would want to stop. That is the feeling of an AT run. It sounds to me like you are one of those fit runners whose AT range is actually 85 to 90 percent.

Kirt West is a private coach for motivated adult runners. Questions can be sent to Kirt West or contact the Washington Running Report