Well, I am becoming a firm believer in "more is more" when it comes to running- essentially, i'm doing 3 recovery runs a week at ~9:30 pace, 1 Tempo at ~7:15 pace, 1 Fartlek workout, and my long run at ~8:45-8:50 pace. To me, the pace seems fairly easy most of the time, and I find myself holding back sometimes on runs. But after today, I am pretty amazed how running more at a slower pace can improve performance. [I started marathon training ~13 weeks ago]

Well, I had my Air Force PT Test today... maxed waist, pushups and situps, and ran a 8:54 for the 1.5 mile run! My previous best 1.5 was 9:36 over a year ago and my best 1 mile was 5:56 (I crossed the one mile point at 5:50 today) in high school. Needless to say, i'm happy! Anyway, for those who don't believe, I was just converted- you don't have to go fast to improve... you only have to put in the miles.

Oh yea... I probably could have done better as well- did a 15 miler two days ago and only got 2 hours of sleep last night... more advice- don't procrastinate on school projects!