Boston Strong

That does look like a good run!

I'm praying things are going well with your mom!

Thx IJR, it is a little day by day, but she is feeling much better today after a blood transfusion yesterday! Completed her first round of treatments last week which went well, but it is not uncommon for the first round to cause counts to get worse, so hopefully the second round produces the intended results ... they are monthly treatments. Your prayers are appreciated ... and I am prying for your speedy recovery too, so you can get back to running healthy & have a succesful roping competition!!

That looks like a great run!

For what it's worth, with desired MP at 6:50-ish, I'm thinking your tempo runs should be more like 6:20-6:30 pace. I'd start doing the tempo run once a week, beginning at 4 miles at tempo, adding a mile a week until taper...

Thanks Tim, I will try to start incorporating some faster tempo runs. But seriously, downhill gives me about 30 seconds per mile on an equal effort, so I think if I can build up distance on a 6:45 pace on flat, I should have a good shot of breaking 3 in October.

My 10k pr is a 6:40 pace, but my last half I ran a 6:24 pace! That may be partly due to increased fitness level, but mostly thanks to the downhill course profile!

Given your 5K PR at 18:54, Mcmillan calculator has your tempos at 6:24-6:40, so anywhere in there would be beneficial.

I'd try a tempo at 6:30-6:35 for 4 on flat and see how it goes.

Nice run! You really nailed those progression paces. My advice is to train on hills as much as possible before that marathon. A downhill course is faster for sure, but I was surprised at how flat the tunnel course "seemed" to be later in the race. I don't think the HR info really means much until you have a lot of history and look at trends.

Nice one, I love that kind of run! Gotta think it'll be a lot cooler for your marathon too.

Tim, I will try to dial in on one of those this weekend, thx!

Thx Mike, hills are typically a huge part of my training, although I am taking advantage of a flat river path while I am here in PA, it will be back to the hills in a couple weeks! The last 12 miles of the course is relatively flat, slight net down hill, my race plan will have me in a position to run those at a 7:10 pace & still come in sub 3 ... 1:26/1:34 half splits ... based on elevation profile.

Joe, ah yes, the temps should be perfect ... I will be in running heaven ... alas! I figure that alone will give me 10-15 seconds per mile over what I am training in now ... especially as far as being able to hang on in the later miles!

That is a really good run. Sub-3 would be a huge PR for you but it looks like you have it square in your sights.

Yes it would be Flat, but not unreasonable, considering I only had 400 YTD miles going into last Octobers marathon ... and I should have 1400 miles this year! Basically it is running one with 9 months of fairly consistent training compared to running one on almost no training! Either way, I need the running Gods to be with me on race day! :) You would laugh at my training run times last August/Sept ... I still don't know how I ran a 3:20!