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any advice for an aspiring marathoner in Iraq?

So my blog-buddy Citizen Frank will be returning home from Iraq on Saturday and has been training to run his first marathon at the end of the month! Talk about dedication … he works basically seven days a week and only gets to run a loop course around his building (three loops=1 kilometer). Anyway, he wrote me last night for a little advice:

My running keeps getting better, but hit a snag today and wanted to get your thoughts. I’ve run long Sunday runs of up to 15 miles as I get ready for the San Fran Marathon July 31. This morning, on only 4 hours sleep, I tried to run my long run of 16 miles. Would have been my longest run. I cut it off at 14 miles, feeling like crap and feeling strange knee aches. Not knee pain, just like a dull ache in both knees. Next weekend (back in Birmingham – fly home July 2) I am supposed to run 18 miles, and then the following week 20 miles, before it starts taperin from there. Should I be worried about bonking this morning???? Do I need to adjust my training?

I told him not to worry about it too much — everyone has a bad run from time to time, and you’re going to experience various aches in the course of your training. I was able to track down a Birmingham running store that he might want to visit for personalized advice once he returns… But I know there’s some better runners than I who read this blog — does anyone else have anything to offer?

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