Tempo run. Last long one before the marathon. Last week I did my 4-3-2-1 workout at Liberty Park. Today I was stuck on the treadmill because I needed the daycare. The workout went something like this: Warm up: 15 minutes 10 mile tempo 1st 15 minutes: 9.6, 9.7, 9.8 mph. (Increase every five minutes) 2nd 15 minutes: 9.7, 9.8, 9.9 mph 3rd 15 minutes: 9.8, 9.9, 10 mph. 4th 15 minutes: 9.9, 10, 10.1 mph. 9.83 miles at one hour. Bumped up to 10.3 mph for the last .17 Right at 61 minutes for 10 miles. 6:06 average. I cooled down 15 minutes. Total time for workout: 1hour 31 minutes. 14.2 miles. About 6:30 average for total workout. For my next marathon cycle, I would like to run 12-15 miles for tempo work, and around 8-10 miles for track work. This cycle, I was 9-10 for marathon paced work and 5-6 miles worth of speed work. Longest run, 23, and highest mileage 87. Last cycle I topped out at nine for tempo, 4-5 for speed, longest long run was 22, and highest mileage was 81. Not huge changes, but incrementally, I have been able to handle more. I' m hopingmy fitness is enough to reach my goal. It's a little hard to know when my only marathon is an aided one. Undertrained is better than overtrained. I think I should be close to the OTQ if I run a smart race and conditions cooperate. . | 