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It's great to read all these posts and glean some material from other runners who have had success from various different training techinques. For example I read about the Yasso 800s in RW and thought I'd give them a try. To be honest, personally I don't think they did a lot to bring my time down... but I'm glad I tried something new. Now I know 1 more thing not to do for my next marathon. My biggest gains seem to come from doing those mid-distance 6-12 miles at faster than marathon pace. Those sustained efforts bring about so many physiological changes that move my running forward. I would say my 3 keys to success right now are: #1 Long runs: at least 5 over 20 miles in the last 16 weeks. I rarely check my pace or times on these runs. #2 2*6-12 miles faster than marathon pace per week. Shorter races along the way are great here (half's, Around the Bay in Hamilton 10k's etc.) #3 Enough easy recovery miles to keep my body loose. #3b Enough rest to prevent injury. This is a great thread. It's what this bulletin board is all about. I hope that others continue to post their thoughts and ideas.
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