sub-3 or blow-up trying

Great speedwork....you are an inspiration... my goal this year is to get a BQ....I'm working on getting a good base ...any suggestions.

Brian,

Thanks. First, taking a look at your blog, you've come a long way...very impressive. Your first marathon was much stronger than mine. With continued dedication and work, your BQ aspiration does seem to be attainable. It looks as though some of your lifestyle changes have made a big difference in your running. Diet has been key for me.

At this stage, keep building your base. Consistency is huge. Work towards consistently running 5-6 days a week and make sure to build up the mileage very gradually.

Initially I didn't start any "speed work" until I was comfortably running 50-60 miles per/week. Once the mileage is comfortable, add a day of running mile repeats or "tempo runs". I learned how to do this by reading blogs of folks who are faster than me (take advantage of the "discussion forum" to gain insight. If one day of "speed work" gets manageable, add a second. Also, "recovery days" are huge. You should rarely, if ever, run two fast days in a row.

Finally, learn your own limitations and always be ready to adapt. There are days I set out to run fast, but change my workout due to stiff legs or a lack of energy. There's nothing wrong with shortening a workout or slowing it down-you'll benefit from it the next day. Notice lots of the aggressive runners on this blog get injured. Injuries can be avoidable.

Brian, I really feel if the desire and dedication is there, you'll eventually reach your goal. Maybe this year, but if not, continued patience and perseverance will get you there. Good luck and look forward to seeing your progress!

Thanks so much for your advice....I agree on concentrating to build a solid base and doing it gradually....its been a past problem for me trying and put too many miles in on a week were I felt good...and then the following week I had to decrease my mileage considerably, so now I'm trying to increase my mileage by about 10% per week to the point were I am running a consistent 50 miles a week. At that point, i will take your advice and incorporate some speed work into my training.

Good luck in Boston...and thanks again!