Yesterday I completed the longest run of my life: 16.22 miles in 2:07:##, which equals an average pace of about 7:50-7:55 (I was certainly going much slower than that at some points, though). Where did this epic run take place? I did it on THE course --- the actual LPR Marathon course. The grassy/earthy turf of Greenwell has been excellent for my feet and legs, but after going through that 5k loop 10 times over the course of 2 back-to-back Saturday runs, I desperately needed a change of scenery. I'd been contemplating tackling the St. Mary's River State Park loop ---- X 2 --- but eventually came to my senses; transversing 16 + miles would be a major challenge over any course, and attempting to do it over the hellish terrain of SMRSP would be utter folly. Therefore, after some further deliberation and some investigation via mapmyrun.com, I headed to Food Lion --- the Callaway Food Lion, that is. At the stop sign standing at the end of the short access road that cuts a path from the shopping plaza's rear to 249, I began my journey. Right away I was confronted by incline after incline, and the 249 traffic whizzed by intensely from either direction. Also, I was kind of weighted down --- my bulky new watch hung heavily from my left wrist, and I had to carry a mini-water jug in my right hand (this was a point A to point B and back again run, so towing the jug along with me was the only possible means for hydrating throughout). Despite its weight, the watch --- a Forerunner 205 --- is quite handy. In addition to recording time, it accurately measures distance covered (via satellite) and gives continuous updates on your mile pace. Anyways, around five miles or so, the traffic all but ceased, and buildings gave way to forests and empty fields. "Desolate, forsaken land!" I cried --- probably because, for the third Saturday long run in a row, the skies were heavily overcast and dreary (it was warm enough, though, to feel hot in a long sleeve T-shirt). I was now running along my familiar Tall Timbers/Piney Point stomping grounds, and I kept going until just before the St. George's Island bridge. There, at 8.11 miles, I made my U-turn. Needless to say, the return trip was far more grueling. It's of note that, at 13.1 miles (a half marathon), I reckoned a time of 1:43 something. Luckily all those early inclines were now declines, but there were also a few formidable declines that had become inclines. I actually heard myself whimper a bit during the final two or three miles, but I trudged it out and finished honorably in the aforementioned time of 2:07:## --- a minute faster than what I did 15.65 miles in last week. Indeed, pavement proffers swifter times than do grass and dirt, but the impact on the old lower extremities is tremendously more intense. And yes, I did look just a bit odd staggering through the grocery store parking lot in my post-long run stupor, and even worse when I launched into two short, sloppy strides. All that aside, this run was a mile stone: at 16.2 miles, I'm just 10 miles short of a full marathon! And if I can maintain yesterday's pace during the actual race, I'll be in the running for a sub-3:30 marathon!

I read in my marathon book that fast long runs are one of the most common mistakes made by beginning marathoners --- mainly because each one is like a marathon race in and of itself, and they'll inevitably wear your legs out before the actual event. So from now on I think I'll try not to exceed and 8:15 or so pace.

Are you using vaseline lotion or vaseline gel for chafing? Try the gel if you haven't - swore by it. Also, are you planting water/gatorade bottles along your running route? How bout energy gels? You really gotta to try to take in some energy every 5 miles...

Well enough by my standards, but DR would be upset about my lack of running recently. I've taken the last five days off after some rather serious pain started in my right foot.

re: planting bottles of water Actually, if you did that course in reverse, the planting would be on your way -- I mean, if you drove to the lighthouse, you could plant them as you drive down, and then run lighthouse to supermarket back to lighthouse. I've considered doing something like that, but, I'm not sure if I want to plant water bottles along the road like that. I might try that at Pt Lookout tho, where I'd try to hide them at spots off the road on my way in, to be picked up later.

Ya, I haven't left water bottles out for exactly the reasons you mentioned -- I'd feel more comfortable if I had them somewhat hidden. BTW, I just rediscovered the gmap pedometer, eg, http://www.gmap-pedometer.com/?r=1536363 is a route I created around the perimeter of Chancellor's Run Park to see how far it is. My run yesterday was abt. 7mi at an 8:30 pace -- faster than my customary, but not too uncomfortable, so I think I've become a bit more comfortable with a bit faster pacing.

I've decided to do the marathon too -- maybe because I was psyched after that Greenwell run before the holidays. But, my base isn't good enough, and I've not enough time to go up slowly, so I plan to do Galloway style long distance runs, and for the marathon. My tentative plan is to run 4min and walk 1min, repeat indefinitely, at a 9:00min pace for the running. This weekend I'll go try a long run like that, to see if I'm comfortable with it, and also out of curiosity to see what min/mile I net with that. My idea is that this will allow me to run the marathon at lower risk of injury than if I fully ran it, and this should give me a nice slow marathon, so I could do my next one aiming at a faster pace, and perhaps aiming at doing it all running -- altho, who knows, maybe I'll like the Galloway alternating so much I want to stick to it. I should have a better idea after I experiment with it this weekend. Jeff Galloway's walk break propaganda page: http://www.jeffgalloway.com/training/walk_breaks.html

I'm curious as to whether or not the book details anything about VO2 max training...