3 day a week is good, 4 is better. But you don't want to make too many increases here with 3 months to go. If you can sneak in a fourth run, go for it. I often squeeze them in during the weekend, doing a long run one day and an easy shorter run the other. Thanks about the HM. It was a good day on an easy course that is similar to Grandma's: flat, next to water, a bit windy. This one was very unlike the HM I did a month ago up on big rolling hills in the cold snow. Both were good fun! Sorry Bob is hurt. What kind of injury?

What kind of times has Bob gotten in recent races? You?

Will you be able to run a HM between now and Duluth? That will help you predict fairly well. Based on your recent 5 miler, McMillan predicts 4:10 for you but 5 miles and 26 miles are so far apart that the prediction tends to break down. A 1:55 HM predicts a 4:02 under similar conditions. If you could run a HM in the next few weeks and pull a 1:50-1:52, you should have no troubles going 4:00 if the conditions are good and you feel good (which is NOT what happened to me at Grandmas last year, sheesh). They also have pace groups, which can really really help keep you going!