My weekly mileage has returned, and now includes regular speed, tempo, fasting, and strength (hill sprints) workouts. The all-important long runs are now in the low to mid teens (13-15 miles). There are no major races on the calendar, but one or two marathons are likely in 2014.
On the last Sunday of September, I ran the 4.5 mile Levee Loop Race in my hometown of Stroudsburg PA. I was quite pleased with my 31:03 finish, averaging better than 7:00 pace per mile, including stretches of uneven, sandy, rocky and root-infested wooded trail where paces slowed dramatically.
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