Always Try

that's a great question -- i really don't know. i usually try to do my long runs at a fairly easy pace, but still keep up a decent effort (7:15 - 7:30 in the peak of marathon training). i also like to do fast finishes with the last 2-4 miles at MP or faster. in the past i've done long runs that were way too fast and i ended up losing my race performance in a training run -- so now i keep it pretty conservative. i think the range of 30-120 seconds is so big because there are just so many variables. i have done long runs at both ends of the spectrum, just depending on my fitness level at the time, how far out i am from my goal race, and how quickly i think i will be able to recover.

it sounds like you had no problem with the paces you ran today -- nicely done. you are in great shape right now. three in a row at OC -- you can do it!

Allie - thanks so much for the advice. I really appreciate your help. I feel pretty "young" in the marathon world, and feel like training is sometimes hit-or-miss. With this marathon I feel like I am playing catch-up with my training, as it was planned after our trip to Europe was planned. Due to this, I feel like I don't have a lot of room for error in training. Thanks again!

Thanks for the encouragement for OC! I'd like to PR in this race, but with all the circumstances, I just hope to feel good and that I am in control of my run. Something I have not experienced in a marathon since the 2010 OC marathon.