sub-3 or blow-up trying

You really do have the fitness and training under you to run an under 3 hour marathon. I've followed your training and it's similar to mind when I first went under three hours. I did it in Boston in the worst weather two years ago.

Sometimes such a prestige marathon can give you so much energy you get out of how you trained. Which I'm not saying happened to you.

To really get under three hours I believe you have to be patient in the early miles and then crank up the intensity. Your going to do it because of your determination. Keep the weekly tempo runs and long runs. Take naps when you can that helps.

Kory, thanks for the encouragement. I took a look at your training in '07 and realize you were definitely faster than me at the time. My goal this summer is to make 6:30 pace much more comfortable. Presently, I feel confident with the 6:45-50 pace, but have never done that pace for more than 10-12 miles. I'll stay consistent with your suggestions and feel my base in at a place in which I can take things to another level. If you told me one year ago I could maintain a 7-minute pace for more than 3 miles, I'd have just laughed. Running has become a wonderful outlet! Glad to see you back on track again.

Consistent long tempos at a 6:30 pace will definitely achieve your goal. I did this and it helped. I believe long tempos in a long run of 20 miles is what really pays off. If you can do 10 12 miles in a 18-20 miler consistently your goal will be achieved. But you also still want to do slow 20 miler runs just to be out there on your feet.

I respect you so much and you've helped me so I want to return the favor. Lets always stay in touch because you in my life with your comments has helped. It's amazing how you can become friends with someone you've never met face to face.