Running slow

[Iceman]

I wouldn't get too upset over one run, Debbie. There could be a number of things that made last nights jaunt tougher than usual. But more long slow distance running will affect your speed to some degree. A way to counter balance that affect is to add some type of speed work to your routine. Intervals, tempo runs, fartleks or some other speed workout once a week or every other week will offset some of the loss in speed. Be careful with these types of workouts though. Your chance for injury goes up with these more intense runs. If you're goal is a marathon you need to keep your eye on that target. Yes, more slow distance slows your speed, but it also enables you to go for much longer distances comfortably at a slower speed. That's what you need for a marathon. Being able to run 10-15 miles at 8:30 is great, but if you crash and burn at 20 miles of a marathon that speed is useless. Trust me - I've done it and it isn't pretty. If you can run 9:00's for 26.2 you're under 4 hours for a marathon. Pardon my ignorance but is this your first marathon?