Coach Bill is being too conservative-you just did a marathon. You're already built up! If you're feeling good at 12 keep going to 15. I think you should get at least one 20 miler in if not two before the 30k (which is only 18 miles). Check out the latest Running Times-good article on not doing the traditional taper. Go for it!
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
"Run slowly, run daily, drink in moderation, and don't eat like a pig" Dr. Ernst Van Aaken. Sorry ultrasteve.
Me, the Barbie version
Ultrachick
YOU TOO GREG!!! 7:00 50k time! 28th place out of 69! Fabulous!
We also did 10 lunges each side with one leg going forward and then the other leg going back, 10 more same way but reach towards the ankle of the stable leg, 10 curtsy lunges (leg goes back on diagnol) and finished with 10 single leg squats. I carried 12lb dumbbells through all this-my butt hurts. Kelly