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I'm not sure it's one size fits all on this one. I'm 45, M, I've been running forever, long and short distances, never did a marathon, tried for first one last spring, tried to get weekly mileage up to 45-50 max w/prescribed schedule and "slow" long runs, it was horribly boring and I got a series of injuries that ended the effort one month before the race (aargh!). Now training for MCM, doing (much) lower in-week miles (8 - 12 (usually 4,4,4,fastish (for me at least!)(7:45 - 8:15), with lots of hills) and more long runs (last 3 were 15.5, 16.5, 18 at decent pace (again for me, I know it's middling at best, 8:45 — 9:15 avg., sort of a fartlek style, fast/slow, etc., w/hills,to make it more fun/challenging) and it's working great. Exciting, fear & loathing is a great motivator, hydrate,stretch, coffee, look the trees, clouds, rivers, etc. Plus lots of recovery time from long runs. My take is: if you're bored/not motivated, not fresh, you can't train well. Then again, I admit I have no real marathon experience (and what I have was the above "aargh!", but I think I'd rather have fun and flame out than hurt, hate it, and flame out. :) Even if I don't make it again, or don't make 4 hrs., I'm still looking fwd. to my long runs each week! (Supposed to step back to 12 this week but I want to do 20, ahh the disappointment!)
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