Yes, this is also posted in the swamp - but there's too much distraction there these days Goal race - Toronto Marathon - Oct 19 - no absolute time goal yet...better a PR at least First off, my daughter (15) is about to begin being coached by a university track/cross country coach. Would it be weird, if I were to ask if I can train with them and hit him up for advice? I mean, there are a lot of good runners here, with a lot of knowledge and I could ask for advice and probably get loads of good advice as to what kind of speedwork I have been doing. But I was thinking that a real live non-trenternet-person might be a good avenue to go through to get faster, which, for some strange reason I really want to get faster Otherwise, you are my coaches and I have always truly appreciated the feedback given when I have requested it, here in the swamp or in any of the forums I frequent. And for the record, here is a brief outlook on how I have trainined recently and my current race results. Weekly mileage - Average 30 miles (I've kept it low this year to avoid more ITB issues but I am upping it again now) Speedwork Mostly Hills and Tempo Hills - Run up @ sub 8minute mile pace maintaining it for all repeats. easy fast turnover recovery back down. Tempos, 2mile warm up - working up to 6mile @ 10k pace - 2 mile cool down Intervals - none this year as that's when I got hurt last year (doing yasso 800's - perhaps maybe too fast?) Easy runs follow speedwork days - 5 - 7 miles at MP+ 30sec Long runs - start at MP + 1:00, working up to MP for the last few miles. Total - 5 days Recent results Marathon - 3:47:16 HM - 1:38:16 30K - 2:35:39 10K - none in a year. Last tempo run was 2mile warm up - 10K in 44:30 - 2 mile cool down 5K - 20:15 Your thoughts and advice would be greatly appreciated!

I've got sort of the same question about how much speedwork and what type to integrate into my training schedule. The schedule I'm on has much more speedwork/intensity workouts than I'm used to. Most weeks it is something like this: Saturday - 6-8 mile "Pace" (which I presume is Marathon Pace) Sunday - LSD (MP + 1 but often with the last mile or two closer to MP) Monday - short easy Tuesday - Hills or interval repeats (800's mostly) Wednesday - Short easy Thursday - Tempo runs (30-45 minute timed tempo efforts) Friday - Rest Day I was hoping some one might comment on the strategy of running mid-length marathon pace runs right before the long run on Sunday. Seems like a bit more than I can handle. Did my first intervals today and it smoked me. It seems like an awful lot of intensity, especially considering my base isn't what it might be. Anyone else doing similar speedwork?

Daddyo - where in the swamp? Dave - HH plans have it set for MP mid-length the day before the long runs. I was wondering the same thing you are (not that i'm running any runs at any particular pace). I guess the only way you will know if you can handle it is to try it - carefully! Maybe your LSD will have to be slower than MP+1... Is the purpose to have you running on not fully recovered legs so your legs get useto working with some amount of fatigue?

Maybe your LSD will have to be slower than MP+1... Is the purpose to have you running on not fully recovered legs so your legs get useto working with some amount of fatigue?

I thought the same thing but I'm really struggling to run much slower than 9:30 or so and I'm shooting for an 8:40 or so MP. I'm sure you're right that I should slow down on my LSD and easy runs so that my legs are fresher for the intensity runs.

Daddyo - where in the swamp?

good thread - http://www.runningahead.com/groups/2000/Forum/e106636a1715425488ba2ed0cc31eaed

Hell I just went back and re-read the 4 pages or so and there was some good stuff in there... scary i've gotten very good at weeding through swamp reeds.

Fixed.

Thanks! This one was good too. http://www.runningahead.com/groups/2000/Forum/RaIaCeKeRiOiLoLx4AAA488ba2ed0cc31eed

Makes me glad I didn't post this over in the swamp. Didn't keep me from the youtube link though. Reminds me of the old goatse links on Slashdot. Except less disgusting. Heck, I know I need to run more miles but I guess on some level I'm hoping to wring every last ounce of performance out the miles my legs will take.