sub-3 or blow-up trying

I always stretch after my strength training while at the gym, so I am warmed up, but when I run outside, there is no warmup before stretching, so I think its best to maybe jog for ten minutes before stretching....what do you think?

The back feels a bit tender, but not to bad....I just want to be feeling good when I get to Seattle....the area I will be at has many hills, so I plan on doing alot of hill workouts, so I want to be feeling up to it!

take care...and good luck in Boston...I will be following on the internet.

Your double workouts are really coming together consistently.

The important thing now until Boston is doing some good short intensity workouts to sharpen your Marathon Pace. Because you already have the endurance and fitness part from long runs. Your MP miles are really important leading up to Boston. Nailing these workouts will boost your confidence tremendously.

Brian,

I know there's probably a little debate on the issue, but I pay more attention to stretching after a run. I usually jog at least a half mile before running a tempo run. If it's speed work I usually warm-up a mile or two then stretch, then do sprints. If it's a long-run over 15 miles I don't even stretch at the beginning but ease into my pace. You may want to ask Todd's advice... he's probably more educated in this area than I am. However, this system has kept me injury free thus far. Also, I see weight training as a wonderful supplement to running. Get better soon and your training looks great!

Kory,

Thanks! There was a period in which I lost confidence with the distance, but you are right, I have strong endurance now so should work on sharpening the pace. Your input is greatly appreciated!

Your Welcome.

Here's what you got to remember and I'm going to make this point with HIGH importance. You have to go in the race with confidence and realize the training is done and you've done everything you can to meet your goal. You've proven that you've done successful runs at MP. Being nervous is a good thing, because it gives you energy. Negative thinking mentally can shutdown your body so be confident.

Now in the race your going to have a stretch where you might feel fatigue (or what they call negative miles) it could happen between 18-21 or the last 3 miles. Here's where the confidence comes in. Visualize your successful training runs, and tough tempo runs that you completed successfully. This will mentally get you positive again. It works I've used it.

Ok, thanks for the support guys, I will hold back and listen to the birds more. This means a lot because deep down I was scared knowing I was going to run 23 miles close to 6:52's but who knows what I may catch = a cold, injury etc. Lot less stressed now, thanks guys.

Todd

Kory,

thanks...i will take your advice to heart and will use nervous energy + confidence towards my advantage.

what Kory stated makes so much sense we need to be confident going in and realize how good the training has gone. On Monday when I broke an hour for 10 miles I thought sub 3 for sure and then today I was thinking no way because I felt tired during my run, crazy ups and downs.

When is your last long run? How long? 23 tomorrow or Sunday for me.

Yeah, isn't it crazy? There's been several times in which I've felt sub-3's in sight and like days later I think no way. I've set up 3 goals...1) Ultimately get a pr (under 3:10) 2) Finish with a 7min/pace or better 3) If I'm feeling good and the conditions are right, give sub-3 a solid push.

I'm doing a 22-miler on Saturday with a friend. We're not looking to keep marathon pace, but rather get a good firm run through the hills and finish stronger than the pace we start with. Good luck on your long run!

With your training and commitment there is no reason you shouldn't get under 3 hours. You've worked so hard in your training that God's going to honor that in the race.

If confident going in you will achieve your goal.

this blog is a blessing.

thanks guys, get some sleep.

God bless

Great run today! How was you feeling after the run? I was feeling pretty tired after today's run.

Barry,

I still felt strong, but I had broken it up into smaller spurts. You held a pace straight through some pretty serious distance. You're looking really good for your next race. Thanks for the comment!