Great race Mr I--congrats on the PR. Getting back into it now..time to start training for the USAFM. Was on vacation on Kiawah Island, and got a bit of running in on the trails and tons of walking. Need to log it still. Been eating like crap on vacation and with lots of work travel..told the DW to not buy me any crap this week. Just chicken and salad. Did do a Wii Fit workout last night.the strength training stuff is actually pretty good. I think it will be a nicetoy for a little cross training. I like that it keeps a lof of your weight every day..and the scale is very accurate.

Bugs - I don't think I'm going to switch the way I train. I considered doing "normal" training for Akron this year and running ala Galloway but I don't think I am going to go that route. It was a nice safety net when my training wasn't what it should be, but I don't think it's going to be the avenue to my best marathon. Just got back from my first post marathon run this morning. Overall when I go about my day to day business, I feel very good, almost fully recovered. When it comes to running, well, not so much. I did three slow miles and my legs definately let me know I raced just a few days ago. They were slow and tired miles, but relaxed and felt good.

Great job on the marathon, that's quite a PR. I felt exactly this way for a week or two after my marathon. Walking around, normal life stuff, felt normal after a few days, but running took a while. My legs were finally back under me in a couple of weeks. Sorry I haven't been around. Last night was just the 2nd in 10 that I actually slept in my own bed. I had a conference in Palm Beach (not complaining), then my wife's cousin's wedding in Nebraska (complaining a bit) and was only home for about 18 hours between the 2 trips. I ran one nasty, hot, humid morning in Ft. Lauderdale (80 degrees, 80% humidity at 8:00 AM, 2.5 miles), and 2 beautiful runs on the beach in Palm Beach (5 and 4 miles). It was warm and humid, but staring out into the ocean took my mind off it. I got one run at the in-laws (7.5 miles on dirt roads, very nice on the legs) and had a lab follow me the last 2 miles back to her parents' farm. Father-in-law was not amused and chased the dog back off. Hoping to get my miles back to normal the next couple of weeks. I want to get into the mid 40s before starting a marathon plan for the Route 66 marathon here in Tulsa in November. Even though I won't be trying to beat my last time (running it with dad at his pace), I want it to be more comfortable than before, and try to PR in a few shorter distances between now and then. Not even sure where to jump in with the conversation at the end of last week. Kids do certainly add a challenge. He's 2.5 years old and adds some challenge in bringing a sibling along. Our 7th anniversary was yesterday, we spent it in the car driving the 500 miles back from her parents' house. Very romantic.

we have a lot of nice runs going on this weekend! Hey can you check the last post of the last week. I have a question about steady pace and whether or not I should worry about it.

Didn't see an answer.. Most runs have a purpose. Long runs you should warm up and move up to your LR pace. Tempo runs you should warm up and move up to your tempo pace. Should you sometimes warm-up and go as fast as you want, YES! The exception is downhill and hills. You have to adjust the pace for uphill, silly not to go faster on the downhill.

ok so I decided today to do hill repeats... I did it 3x. Totally 1.07 miles. It took me 10:36. and I totally had more to give I stopped because I didn't want to overdo it. But all of this is leading me to think I might run my easy runs too slow... maybe I'm not running as fast as I could be running... all of that makes me think I think too much!

Running your easy runs fast is eating the paste.

Idongetit

Today I guess I ate the paste. 5 miles meant to be slow, clearly run too fast. My garmin crapped out on me (left the power I'm I'm pretty sure) and I ended up running at least the last two miles at something around HM pace or faster. Ran with a buddy at work and got caught up in the faster pace without the heart rate monitor to remind me to slow down. Shan, sounds like hill work and speed work should be runs that you do for fun but probably not critical to your training a this point. I hate hills. Not sure why anyone would want to do them

Shan, for me it just comes down to miles. When my weekly mileage gets over 20 and stays there (or better yet goes over 30 and stays there), my pace improves as well. If I trained smart, which clearly I don't, I'd do a whole lot less "fartlek" runs (translates roughly to "Dave has no self control" ) and more easy, steady, miles.