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Hello Ollie, First of all, when was it that you ran your PR of 3:38. Was it recently or at your prime (mid 30s)? I am by no means the best marathoner on earth but I am an average guy who at the age of 35 achieved a 3:18 at Chicago. In preparation for this, my base was 50-60 miles a week for at least 5 months, and in the two months prior to the marathon, I was doing one interval session per week of 8X880@3:08-3:12. Every week, I did one major hill session (I live in a very hilly part of the country), and did at least 1 2Hr+ run per week. In addition, I ran 3 20 milers at a 7:24 pace two weeks apart, with the last one 2 weeks prior to the race. I'm taking this information right out of my running diary for that year. And for all that, I broke the 3:20 barrier (but missed the 3:15 Boston qualifying time). I now need a 3:30 marathon to qualify for Boston, and am not sure that I can do it anymore. I hope this information is helpful, and will be glad to elaborate, so just let me know. Jeff.
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