I'll take the slow pace honors today. 10 miles on snow covered singletrack up and down a savage course. 3:33, avg HR 119. I think that comes out to about 21:00/mile! Total elevation change 6700'.

Once her mileage increased to 30-35 miles per week for a few weeks, her pace dropped about 20 seconds a mile. 30 seems to be an important number (for her at least)

Once her mileage increased to 30-35 miles per week for a few weeks, her pace dropped about 20 seconds a mile. 30 seems to be an important number (for her at least) Docster, It seems ironic, but I too have reached the 30 miles per week level and was feeling pretty good about that, but to my chagrin my pace took a bit of a nose-dive. I'm still trying to evaluate this because I don't do any treadmill runs, and since weather conditions have been so erratic it may not be as bad as it seems. More disturbing to me was this morning. I pulled up lame and had to cut a scheduled 4 miler at 2.65 when left ITB pain ensued. I think I'm alright as the pain subsided, and an hour later was entirely gone. I was bragging about saving bucks on a new pair of shoes, but now i'm beginning to wonder. These 13 min/mile paces are getting old though, and i've got to review the MAFF FAQS, especially where they address things like not making progress after X amt of time, regressing, incorporating downhills, etc. I ordinarily feel much too good post run to be languishing in the maff thirteens. Great to hear that you are on the mend! Best wishes in the new year to you and all the maff team. LG1 The Chinese "Year of the rat" ...eeks