Usually over 20 km is reserved until you stop growing due to the demands on your body. Run that long will cause damage to your joints on a road and if you dont have a proper training plan

Stay hydrated before the run, make sure you don't over drink so you don't feel bloated or need to pee during the run. During the run, drink in small amounts and somewhat frequently as needed. Again, during the run, don't over do it so you aren't to bloated or get stomach cramps. Marathons usually have water stations spaced out during the race, but if you are running just to do it or practice and don't want to carry a bottle, you can look into buying a "Camelbak" and is pretty much a backpack that holds water and some have a small hose that runs to your face so you can sip with ease :P.

Drinking during the race is a small part, make sure you're hydrated before and re-hydrate after.

Keep a good pace and consistent breathing. It's always great to push yourself, but know your limits. Change terrain if possible, challenging yourself on hills, pavement, etc. You set your own personal goals, keep it realistic.

Don't give up!

Thanks! Great advice.

I don't know much about running marathon but you should definitely drink A LOT of water throughout the day if you run like that often.

Height: 5'7
Starting weight: 176lbs 22%+
Current weight: 162lbs 14%bf
Short-term goal: 155lbs 8-10%bf (racing specs)
Long-term goal: 180lbs 8%bf (after race "career")
VERY Long-term goal: 200-210lbs 8-10%bf (mini tank mode)

Also, what's the best shake for post weight lifting?

I like O.N's Whey Protein.
You can probably get away with adding anywhere from 5-15lbs each week; use the maximum possible weight with which you can do the same number of repetitions as last week.

i use aftershock. its some powerful stuff, but thats my personal opinion, and it seems to work for me.

do a normal split

Ripped as in muscular or ripped as in low bodyfat?

I have and I can tell you it works nicely and it's cheap as fuck, go for it :)

PS. Don't do the loading phase, just take 5g once a day, every day; I just mix it into my post-workout shake.

your lats have run away so have your shoulders

for lats, pls see: funnyjunk.com/fitness/6648#6648 nigron

Your arms are huge, BUT,
Diet is more important than exercise when considering tone.
Core is THE most important exercise, and from the pic you need to do more. Don't sweat it just put in some 8-minute abs or weighted sit ups, leg lifts with your routine.

i know you'r mirrin lats mate

www.youtube.com/watch?v=x6RIs8-AVwM

Try lowing the weight you are using and make sure you are doing a full squat where your legs are going just below parallel like they do in the Olympics and once you have your form build the weight up. this will give the joints in your knees time to build up strength so they are able to support the weight or they will be weak and it will just be bone on bone causing a lot of pain.

Keep your back straight throughout the movement. Start with the bar on your shoulders and aligned directly over your mid foot. Push your butt out as you lower the weight and keep the bar over your mid foot. Stop when your thighs are parallel to the floor and push up through your heels. Make sure your back is straight and the weight is pushed through the heels, not the toes.

look up the 'intermediate diet' or the '16 hour diet'
there the same thing but help you lose weight and gain muscle