Help & advice needed

In 2006 I set a HM PB of 1:36 and a Marathon PB of 3:42. This year, my HM time was 1:44 and I did the VLM in 4:00:02, despite training, in my view, better and harder than I did 5 years ago. What, in your opinion would make the biggest difference to my speed:

1 - Switching my speed-work to the track (I currently do it on a treadmill)
2 - Increasing the pace of my long runs (currently ran at ~10 mins/mile)
3 - Cross-training more (I rarely do it, but in 2006 I cycled a lot)
4 - Joining a running club (just did that 2 months ago)
5 - Racing more. (e.g. 10k / cross-country)
6 - More race-pace medium long runs (didn't do enough of these this year)
7 - Building up my core strength (it's shocking, currently)
7- Winning the ASICS Competition and getting professional advice

All advice (and votes) will be gratefully received!

George

Hi Gyraffe,

I'm currently reading "Racing Weight" by Matt Fitzgerald and monitoring my daily intake using the MyFitnessPal iPhone app. I'm currently achieving a roughly 60/15/25 ratio of carbs/protein/fat. I'm down to just over 12 stone (I'm 6ft) and it's feeling like I'm going in the right direction. I need to level out soon though. I don't want to go too far.

George

All of the points you mentioned will help for sure..

I dont think there is one single factor that will do make you faster over the marathon, but longer faster endurance runs and good quality speed sessions with a few races thrown in should do the trick..

Good luck with the competition..

Sorry Gyraffe,

Yes I do. I use SIS GO Gels because they're isotonic so I don't need to woory about taking water with them at the same time. In a marathon, I would take one about every 4 miles, or 6 in total. For London, I also glugged down the lucozade sport drinks that were handed out about 3 times during the race. I don't know what drinks will be available in Paris.

Have you any thoughts on the best nutrition strategy?

TFAN - Your HM conversion to marathon could be better - I would say you should be nearer to 3.30 with a 1.36 HM, so could be your endurance over the longer distances needs working on. 

In your long runs do you run 10m/m for the whole way? I'd say that is a little slow....I'd run them nearer to 9-9.30, and also add in some MP miles particularly towards the end. You need to be able to churn out miles at your desired marathon pace on tired legs.  How many 20+ runs would you do for your marathon?

Other than that the biggest improvement for me came through speed work and tempo/threshold runs. I do my intervals on the treadmill too and don't see the need to switch to the track personally. What intervals do you do? Try longer reps - 1km or even 1 mile.

Ok. I put the new LR pacing strategy to work this morning with pretty good results. It felt good to be going for a training run, rather than just a jog. I've posted the splits for you to disect. 

Distance 14M, Time 2:08

Mile Avg Pace  Avg HR
1      08:52       139
2      09:25       137 (telephone call)
3      09:05       140
4      09:12       142
5      09:14       140
6      09:14       143
7      09:20       142
8      09:17       139
9      10:13       142 (rather big hill)
10    08:19       146 (surge to ~marathon pace)
11    08:20       145
12    08:40       150
13    08:43       152
14    10:14       143 

My summary is that I need to get my pace per mile down to 9:00 and the MP surge section down to 8:00, but at this stage in my training, this looks ok to me. Any thoughts or questions?

Ok. I put the new LR pacing strategy to work this morning with pretty good results. It felt good to be going for a training run, rather than just a jog. I've posted the splits for you to disect. 

Distance 14M, Time 2:08

Mile Avg Pace  Avg HR
1      08:52       139
2      09:25       137 (telephone call)
3      09:05       140
4      09:12       142
5      09:14       140
6      09:14       143
7      09:20       142
8      09:17       139
9      10:13       142 (rather big hill)
10    08:19       146 (surge to ~marathon pace)
11    08:20       145
12    08:40       150
13    08:43       152
14    10:14       143 

My summary is that I need to get my pace per mile down to 9:00 and the MP surge section down to 8:00, but at this stage in my training, this looks ok to me. Any thoughts or questions?