Hi all, here some background and then my plans to follow. Would love some feedback from you experienced runners! Started running in May 2004, first HM in 08/04 1:57, full marathon 11/28/04 4:59:49 (only one 20 miler in training, could have benefitted from more long long runs?). No consistent training after that. Another HM 2:02 in May 2005. Back injury (herniated lumbar disc 09/06), fully recovered from it, causes no problems running. Started running again in February. HM coming up on May 6th. Training went well, except for some shin splints. Probably caused by shoes/insoles. Now ok. Question: do you think a 1:55 HM is possible in 2 weeks? Should I try for 12 miles this Sunday or scale it down a bit? 10 miles? Is a sub 4 marathon possible in November 2007? Training plan suggestions? How helpful is cycling and swimming? Swimming was my favorite x-training exercise while on the bench with the back. 1000yds freestyle are still a good challenge. Cycling ... we want to do the STP (206 miles in 2 days) in the beginning of July. Is this "smart" to slide it in between the running training plans for HM and M? Advise away!

Thanks for the advice so far! After having a pretty crappy 12 mile run last weekend, I will attempt a 10 mile run at race pace (for a sub 2 HM) and see how that feels. I also tend to push a lot harder during races and not so much while training. The adrenalin on race day will cover the last 3 miles ... The 1:57 HM I ran - comfortable pace until mile 7, then I picked it up quite a bit. i thought I was almost at the finish and really pushed at the end. If nothing else, this HM will be a good milestone to measure future progress. I will keep supplementing with swimming, the spine doc let me go with the advice of running 2-3 times a week will be safe. More might cause more back problems. What is your thought on weight training? I am not a big fan of lifting, but I love Yoga. Have been doing Yoga once a week and find after the "Long Run Sunday" it really works out all the "kinks". Last question: heart zone training. I am using a HRM now and think I am running all my runs too fast for my current cardio-vascular level. My heartrate is mostly in zone 4. How important is training in zone 3? Will I see improvements and still build my base when mostly in zone 4? I guess I should see improvement of my cardiovascular fitness from regular swimming? I don't think I could run slow enough to stay in zone 3 ... How much speedwork? Is just accumulating the miles more or less important than speedwork? Hills? I am determined to get as close to a sub 4 Marathon in November as possible! Probably another HM in July to measure progress. Thanks again for the help!