PREFONTAINE

302B131

1816

3.01 miles. 25:47.  8:34 pace miles. 144 bpm avg.

8:42/134, 8:42/147, 8:19/153.

So the run is done.  On track with the schedule.  On track with the correct run types. 

From Running Blog Site:

So you decided it is time to qualify for the Boston Marathon. What is it that you need to work on, speed or endurance? Use the calculator on the left to find out. If your required minimum 5 K time is faster than what you can do now, you need more speed. Otherwise, you need more endurace. Feel free to experiment with different training mileage.

 Once you got used to running 10 miles 6 times a week, add a long run once a week. Start with 12 miles, and keep increasing its length until it becomes 20. Again, remember the principle of gradual adaptation. Do not increase the length faster than you can handle it. Pay particular attention to your body signals at this point to avoid injury.

 Once you can go 20 miles with a reasonable degree of comfort, it is time to check your speed. Can you run your Boston qualifying pace for a 5 K? How about 10 K? How about a half-marathon? Can you go further at that pace? Race often to find out. I expect that most runners will at least be able to run a half-marathon at the Boston qualifier pace once they are running 10 miles a day 5 days a week with one long run on the sixth. Now the challenge is to extend that pace to the marathon.