Hi all
Thanks everyone for your support.
JimB - Good to hear your back in multisport training. Sorry to hear about the long run. I know sometimes they just don't go right. My 15 mile training run started out that way. As weird as it sounds, a couple of fartlek really help with the hip pain.
John - Nice job on the walk and bike ride. Even if 2:15:54 isn't what you wanted. Who knows, you might have some extra speed come race day. I know I do things on race day I could never do any other time.
Amanda - Good luck in the rest of your training. Are you planning on Walking, Running, or run/walking the WDW Marathon. If you're planning on doing some running in the marathon, you should try and factor that into your long runs. I know Jeff Galloway recommends extended periods of walking as a way of getting caught up on a plan. For example in you 17 miler possibly walking 10 then either running or run/walk the final 7.
AFM - I'm getting ready for a 4 mile Turkey Trot on Thanksgiving. I haven't run continually for 4 miles yet so I'm planning on doing run/walk for at least the first mile or 2 before deciding how I want to finish. The race is the same one I did last year so I know the course at least a little. It's got a fairly significant hill (for me) in the first mile, followed by rolling hills in miles 2-3, then downhill to the finish.
Yesterday, I did a 1.5 mile tempo run/walk and ended up going a little faster than I planned. I followed that with straight through running for a mile before doing some acceleration drill and cool down.
According to McMillan Running Calculation, based on last weekends result, a 48:00 is possible. I'm hoping to get a sub 50:00. Last year I did a 51:50.