THOU SHALT BE A COMEBACK

I like the structure, though I am not sure I would work on increasing mileage too much right now ... I would stay at the lower end of where you have been (about 65). These next 3 weeks are the "critical" time where the focus is on race specific speed and stamina workouts (last 10 miles of a long run at MP and 15K race are perfect for this) and staying healthy ... eating well, sleeping well, and making sure you take care of yourself.

Lydiard and Daniels, and most coaches, advocate highest mileage just before the race specific speed cycle. For marathons, the highest mileage generally comes in weeks 10-12 of a 16 week plan, but when you get into race specific speed (e.g., long intervals at somewhere between 15K-MP) the mileage drops a little. Strides 1 or 2x a week (8-10 100 meters) would be great to keep a little snap in your legs, but they are not as critical as the longer intervals, so don't do too many or get too tired from them.

Don't taper too much in the last 2 weeks. Lower the mileage a little 2 weeks out, but keep the structure as you are now (you don't want to shock your system, you are used to what you are doing now). Shorten your runs ~10-15% 2 weeks out and 20-25% the week before the race. A great workout to do on Tuesday before your race is 5 x 1000 w/200 recovery at 10K-15K pace, then Thursday do 5-6 1` strides.

You are going to have a great race April!

Bonnie, as always, you are the voice of reason. You are smart--I don't know where in a marathon training program to stick the higher mileage weeks so I have been pretty random about those. I am definitely more excited about this approach--it makes me feel stronger for the long haul. Thanks for the suggestions on the taper workouts--I will probably follow the taper plan I used for my last marathon--which is much like you suggested--no big mileage cuts or anything. I may have to try out those sharpening workouts the last week though!

I am glad you didn't think I was overstepping with the advice. Although one thing I forgot, I would do the 10 miles before the race and not after ... 10 mile cool down after a hard race is just asking for trouble ... The race is good, don't worry about mileage (don't run for the log book).

Daaang, nice work out April - that's some good speed for a lot of miles. You're gonna have a good 15K.

If I knew anything about marathon training I'd help you out there, but I do agree that 10 more miles is going to suck after racing the first 10. Although you have done the reverse just fine..

divide up the mileage, 5 wu 5 cd for the race nice and EASY. Way to go and run smart April!!

That's a good thought Julie, I sorta wanted to incorporate the 15k into a long run but I also want to perform well so don't quite want to do a 10 mile warm-up--thus the hairbrained idea of 10 mile cool down. 5 mile warm up sounds good though, and short cool down and just make it a 15 miler. The race starts at 8:30, I should be done by 9:40(preferably sooner), and then if I hurry up and drive home and shower after a quick cooldown I am going to tray to make it to church at 10:30 since it's Sunday!

I will just say again, "beware of running for your log book". Basically, if you have a good race, and your legs feel tired ... don't push through a sloggy 5 mile cool-down just to get 19 miles ... the miles won't mean squat if you can't recover and make it to the start line healthy.

I'm thinking I will hit the shower and cool ddown in a church pew! :)

rest the body and soul ... I like it ;-)