"Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong
Marathon Maniac #957
Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, "Bring it on, darlin', and don't be stingy with the jalapenos."
7 Deadly Shins
Running is stupid
Live like you are dying not like you are afraid to die.
Drunken Irish Soda Bread and Irish Brown Bread this way --> http://allrecipes.com/cook/4379041/
Pfitz suggests doing intervals at 5K pace and lactate threshold runs at HM pace. So that is what I do. It also seems critical to get out and do several long races during the training period. No training run can duplicate the effort you will put into a race. I realize everybody is different and all I have is my one observation about me. So, none of this should be taken as seriously as one would a conclusion from an actual study. But for what it is worth in the last 12 months I dropped my marathon PR by 16 minutes, increased my weekly training miles, and managed to stay 100% injury free. I credit the injury free part to not worrying about pace except for runs specifically tied to speed.
i'm lovin' it... MM#1949
"During a marathon, I run about two-thirds of the time. That's plenty." - Margaret Davis, 85 Ed Whitlock regarding his 2:54:48 marathon at age 73, "That was a good day. It was never a struggle."
i'm in the same boat as you and will do one and only one 20miler prior to Boston--but I'll do a bunch of medLR's with tempo to help a little bit. It's not the best preparation but there's just not enough hours in the day to force the issue. I would not add intensity to the LR unless you've done the distance before once or twice.