I'm 47 years old and have been running since I was 19. Meanwhile, I've had two children and after four surgeries for colon cancer, I am cancer-free.

Training for and running the marathon distance is my way of celebrating the fact that each day is a gift. My goal is to qualify for Boston and I need a 3:55 time for my age. I recently ran a marathon and had some unexpected problems--my goal time for the race was 4:00 to 4:10, but at mile 18 my legs started cramping so badly, I ended up walk/jogging much of the last eight miles and finished 4:32.

Leading up to the race, I trained conservatively--four days a week, alternating with strength training three times a week. My total weekly mileage was 35 to 38 on weeks that included a long run of 16 to 21 miles (four long runs leading up to the race), and 28 to 30 miles a week on the alternate weeks.

Each week included speed work, tempo runs, hills and eight to 10 miles at marathon pace. During the marathon I was well-hydrated, ate a gel every 40 minutes, and the race temperature was perfect--about 40 degrees and no wind.

My splits went from under nine minutes to well over 16 minutes for mile 25. Cramps hit my quadriceps and hamstrings at mile 18. With stretching, walking, and jogging I was able to finish the race.

How can I avoid the agony of those cramps and achieve the under-four-hour time I need for Boston?

Answer

Congratulations on your incredible accomplishments, not the least of which was finishing the marathon despite your terrible leg cramps. Trimming 32 to 37 minutes will require greater intensity and more volume. Run as much as you can without getting sick or hurt.

It is a fine balance to achieve the necessary training gains without overtraining. Better safe than sorry--you may need to stage your goals in order not to overtrain. First, aim for a 4:15 marathon, and then try to break four hours.