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Hi Bruce,

This is a tough question to answer generically. As you know, everyone is different and should be following a plan that specifically allows them to develop, based on their genetics and background, at the right rate. So I'll answer this specifically towards you.

First, in training for an open marathon (not an IM marathon), you should get in a couple of 3 hr runs Bruce. Given your propensity for lower leg, knee and back issues, I'd do most of these longer runs on trails. Do a couple of your weekly shorter runs on the roads - especially your tempo or higher intensity efforts. That will simulate road running enough. I believe that most marathoners, if training correctly, don't need to do their long runs on concrete to simulate the pounding for marathon training is hard enough as is - why beat your legs up even more? However I do think that you should simulate the course, meaning that if there are some decent downhills later in the race, than simulate this by running some downhills at a quicker, faster pace later in long runs.

Next, in terms of your pacing. I belive that if you want to run 7:15's and you do most of your training at 8 min pace, than how do you expect to run 7:15's on race day. Where many run into issues is that if 7:15 is their goal pace, they do speed or tempo efforts way too fast, like at 6:15 pace. Instead, get yourself used to 7:15 pace. I'd do a tempo run once per week at 7 min/mile pace, and some shorter, speed work at 6:50 to 7 min pace for the interval, and run the long run about 15 to 30 seconds per mile (on average) slower than goal pace, however, I'd run a 30 min portion later in the long run AT goal pace (not faster). For you Bruce, on a 3 hr run, I'd suggest running from 2:15 to 2:45 at 7:15/mi pace, then backing off for the last 15 minutes.

Hope this helps Bruce. One thing for sure is that YOU should definitely avoid the pounding of concrete on longer efforts until race day.

Cheers,

EH