DTF - I think this is an absolute must read for anyone trying to crank out a marathon.  It will give you tons of info on anything nutrition and training for anything long distance.

http://www.amazon.com/The-Rules-Marathon-Half-Marathon-Nutrition/dp/0738216453/ref=sr_1_1?ie=UTF8&qid=1376504877&sr=8-1&keywords=marathon+matt+fitzgerald

I will have to get back with you on that on DTF.

7.30 miles w/ 5x400 @ 6:20, 6:21, 6:09, 6:19, 6:08.  Too long rest periods of 1:40.  I will need to reprogram my watch.  I was expecting to run those intervals slower than that and when I was finished I felt like it was way too easy.

I dont want to push much harder as I am still worried about re-injuring my calf.  But I am going to need to push harder sometime in the next few weeks.

onemile - Thanks!  5 recovery miles done @ 9:18 avg.  Soooo beautiful out at 3:30 AM, 50 degrees.

Morning!  Took yesterday off due to the asthma and I am glad as my 11 miler this morning went really well.

Have a great day!

onemile - Thanks!  5 recovery miles done @ 9:18 avg.  Soooo beautiful out at 3:30 AM, 50 degrees.

Indy - so, you finished your run at 3:30 am ?  so, back out an hour of running and perhaps 15-30 minutes to prep out of bed, did you wake up at 2 am for your run? lol-  i'm impressed. Although you've opened my eyes this year to running in early am - both very beautiful and a little scary too

Paula - I've used hammer endurolyte pills in hot weather and usually like 1 or 2 on race day and haven't had any cramping issues. It's just weird to me that my lungs get tired at that time. I have to walk a little and then can run it out. My stats so far:

• Last year I averaged 9:06 through 23 miles before I ran/walk. My last 3 miles were 10:30, 12:27 and 11:00 (Pfitz 18/55)
• The year before, I averaged 9:27 through 19 miles before I ran/walk. My last 7 miles averaged were 10:54 (Galloway)

So, I guess i'm improving in some viewpoint. The question is will my Pfitz plan carry over into this year to tough out those last 3 miles ?

DTF - No, no.  I usually hit the road between 3:00 and 3:30 depending on how far I need to run.  A 3:20 start is good for 7 or 8 miles and I have time to shower, grab a quick breakfast, and get ready for work before 5:10.

Are your long run paces generally 90 sec or so slower than MP?  If so, I would say you need to pick up the pace later in the run and get your body working harder.  Also, make sure you are doing your LT runs at a pace that is giving your body the appropriate stress level.  It sounds to me like both an aerobic fitness and mental issue.  Both of which can be cured with properly stressing yourself during training.

Sprinkles - I agree with you on pace groups although I wish I had paced myself better during my last race.  I believe some of us are just better off when putting the responsibility of our performance on ourselves.

SRD for running today.  Will be going out for about 20 to 30 on the bicycle later this afternoon.

Those types of reactions are not the wall, just lack of proper fueling.  The wall is only affected by how fast you started due to the conditions.  So, yes, weather only affects when the runner starts out too fast for the weather.

DTF: I also have to add that I think weather / increased humidity can bring on the wall much faster.  I have always fueled well and paced conservatively, but changed weather can really do me in.  That's the lesson I've learned.  I don't know if pacing more conservatively woudl have helped me, but I know I am not going to use a pace group in my goal race this year because even pacing doesn't work as well for me as picking it up later in the race, with some fuel left in the tank.

DTF - I cant remember if you were doing any sort of HR training or not.  How long ago was that HM you did that you were using that pace?  I guess what I am looking for is if you feel that you are occasionally pushing your aerobic fitness every now and then.  Pushing your heart and lungs occasionally should make them able to work harder in the long run.  If I have it in me, I like to do those final miles of a LR pretty close to GMP, which it appears you are doing.  So I guess my question is, "does your weekly quality day truly feel like a quality day, leaving you thinking that you gave a solid effort that will boost your fitness?"

I really have gained alot of respect for the use of a HR monitor.  Pace guessing through an entire cycle can lead you away from your true capacity as an athlete.  If you can find out as closely as possible what your HR max is, you can figure out so much more accurately how hard to push yourself, or how much to hold yourself back.  It doesnt have to rule your entire training schedule, but it sure can make for a better informed and more productive schedule.