Help! I'm getting worse!

[April G]

Well, I for one think you can run a 3:15 marathon running most of your miles at 8:30 pace.  Ditch the watch and run what feels easy and doesn't leave you injured.  Raise your mileage that way, running all easy, throw in a few fast miles at the end of long runs and other runs whenever you feel good and leave it at that.  Go all out in a 5k or 10 race once or twice a month.  Don't stress too much.  A well rested, aerobically conditioned body does wonders.