I hope LRN does not mind but our long time friend of CR has posted this at another website. I took the liberty copy/pasting it here for us to enjoy. Nick if you happen to be browsing here congrats on your accomplishment. Nick has logged 66,021 total miles. We know you are no longer posting here but you will always be a friend of the CR community.

Mike

At the risk of shameless self-promotion I post this. I am truly greatful for the wonderful journey running has been and continues to be for me.

At the further risk of redundancy--most of my old CR posts advised folks to slow down--take it EZ--make running fun/play. A few things learned over the decades:

Start off EZ--then Back off. Relax. Walk when you want to--preferably before you "have" to. Be able to sing your favorite song as you run--if you can't you are probably running too "fast" for you. Most folks will improve if they slow down. I got quicker the first 10 yrs after I started running. The last 22 yrs I have slowed down some. Been very fortunate very few running related injuries--PF 1x for 6-8 months back in the late 90's.

I begin my runs 5-6 minutes slower than my 5K race pace. Gradually warm up after several miles and do most of my running 2-3 minutes slower than race pace. I do most of my "fast" running when I race (421 races over the yrs. Not all of them all out efforts for sure. Distance from 1 mile to 62.5 (that 100K was a DNF).

I realize we are each unique. My observations/reading/ and coaching has led me to the conclusion that if most folks slow down they will last longer out on the roads. Take rest days. Hydrate well. Don't ever get too serious about your running--or yourself-- and enjoy the gift to be able to move. Remember: a body in motion tends to stay in motion--we all know what a body at rest tends to do (remain at rest). Smile and enjoy your journey. Nick--really is long run nick. Smile

Thanks for letting me share. Nick