<div style="margin: 12px 0px; font-family: arial; color: #333333; background: #ffffff; border: solid 4px #e5e5e5; width: 100%; clear: left;"><div class="CM_CTB_Content_Wrap" style="margin: 0px; padding: 0px;background-color: #ffffff;"><div style="border-bottom: solid 1px #dcdcdc; white-space: nowrap; margin-bottom: 8px; background-color: #eeeeee ;background-image: url(http://www.clipmarks.com/images/source-bg.gif); background-repeat: repeat-x; height: 24px; line-height: 24px; vertical-align: middle; padding-bottom: 4px; color: #666666; font-size: 10px;" ><a href="http://clipmarks.com/clip-to-blog/" title="see clips that are hot right now"><img src="http://content.clipmarks.com/blog_embed/ae67e425-33c1-4774-8f70-fad5a85b5539/6F1CE38D-49BC-4E90-BF0D-2128116D1D68/" alt="" width="19" height="19" border="0" style="vertical-align: middle; margin: 0px 4px; display: inline; border: none; float:none;" /></a>clipped from <a title="http://www.jeffgalloway.com/resources/news_archives/oct05.html" href="http://www.jeffgalloway.com/resources/news_archives/oct05.html" style="font-size: 11px;">www.jeffgalloway.com</a></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.jeffgalloway.com/resources/news_archives/oct05.html"><STRONG>Pacing yourself on the long runs</STRONG></blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.jeffgalloway.com/resources/news_archives/oct05.html"><P>The primary reason for injury in marathon training, based on my experience, is running the long runs too fast. “Too fast” may not be as fast as you think. But before you compute pace for the long runs, you need to get a reality check on your goal. Here is how it works:</p> <P></P></blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.jeffgalloway.com/resources/news_archives/oct05.html"><P>1. Read the section on “<STRONG>Galloway’s Prediction Formula</STRONG>” above. Regardless of your goal, compute what you are currently capable of running in the marathon by multiplying your mile time by 1.3. 2. Add two minutes per mile to this pace. 3. Add 30 seconds a mile for every 5 degrees of increased temperature above 60F. 4. It never hurts to run even slower—you get the same endurance from a fast long run, as from a slow one. 5. You recover much faster from a slow long run. </P></blockquote></div><div style="margin: 0px 6px 6px 4px;"><table style="font-size: 11px;border-spacing: 0px;padding: 0px;" cellpadding="0" cellspacing="0" width="100%"><tr><td style="background:transparent;border-width:0px;padding:0px;">&nbsp;</td><td align="right" style="background:transparent;border-width:0px;padding:0px;width:107px" width="107"><a href="http://clipmarks.com/share/6F1CE38D-49BC-4E90-BF0D-2128116D1D68/blog/" title="blog or email this clip"><img src="http://content6.clipmarks.com/images/c2b-foot.png" border="0" alt="blog it" width="107" height="17" style="border-width:0px;padding:0px;margin:0px;" /></a></td></tr></table></div></div>

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