El Burro Blanco

Two a days are very good especially when you start getting above 70-75 miles a week. When I was doing higher mileage I remember doing a lot of 8-12 mile runs in the AM and then an easy 5-6 miles in the evening. The second run was always very slow and easy regardles of how I felt.

I started two a days last year after Boston- and your right it makes the wear and tear way less on your body and in the end you end up with higher miles per week. To me 9 in the morning and 9 in the evening sounds way easier than a solo 18 and you could do that a few days in a row. But 18 solo a few days in a row would trash anyone.

I think it's a smart call breaking-up the miles with two-a-days. It's a lot easier on the body - you only have to make sure you get out that second time.

Very good idea. I think for a runner your level it is important to get in at least 8 miles in one run on a regular basis, though. And once a week, get in at least 16 but no more than 20 in one run. You can still go for another run that day if you feel good. I would start out with 8/4 combination to test the waters for a couple of weeks, then up it if you feel good, but very gradually.

I always found it beneficial to run with a slower runner on the second Run to help stay under control. Also, a softer surface if possible. Good luck on your goals. Your St.George time is outstanding.