This reply, by Lorraine Moller to a poster on another site seems appropriate right now.

"Going at it 'more aggressively' sounds some warning bells for me.

Always 'feel' the build-up and let he pace come to you rather than

chasing it. With longer runs there is a rhythm you want to fall into

where pace builds throughout the run quite naturally. I used to begin

20 miles runs at 8 or even 9 minute miles thinking 'how I am going to

get through this?' and end up feeling fantastic with my final miles at

5:50's. But when I tried to run my long runs aggressively I ended up

digging myself into a hole. If you adhere to the prinicples of being

feeling-based and response-regulated in relationship to the purpose of

each workout you cannot go wrong - the results have to come. All

training is a wave of stress and recovery, push and surrender. All push

does not work. Knowing when to push and when to pull back and allow is

the secret"

There are lots of other sites, but few worthy of this esteemed group.  Running ahead seems to be the fav spot for former CR addicts, but I haven't visited there for a while.

Most of you are far more experienced at racing than I am, so take this with a grain or two.  Having analyzed all of my races to death (I'm a bit of a data freak) I discovered a trend.  The best results seemed to come when I started far back, causing me to run slowly for the first km or two.  In races where I went out too fast I usually wound up doing very poorly. 

The biggest race I've run is Tokyo marathon, last year where there were 25k runners plus another 10k runners in the 10k.  It took about 5k to finally feel comfortable with the runners around me, (except for the weird guy with the hat shaped like a Buddhist temple on his head.) such that we were all running around the same pace.  Things were significantly better after the 10k point, but the temple guy was in the marathon and going my pace, so I had to put up with the laughs and cheers from the crowd (over 2 million people) for the entire race!

Back home today for a long weekend, in honour of Rememberence Day.  (Nov 11)  I was out for a 10k run this morning.  Temperature was -1C, but it was raining lightly.  I did not push it but wound up running 6:30 pace after a 7:30 warmup km.  Final 2000 meters was on the track, where I thought of the kids getting ready for their XC meet tomorrow.  I hope they all have good runs with PR's.  That's a great way to end a season.

I am completely free of any soreness on the right side.....not sure what my problem really was.  However for the last few runs I've had a stabbing hot pinlike pain in the middle of my arch on my left foot.  It normally comes on after a couple of k's and sticks around for a minute or two before fading into an overall "hot" sensation radiating through my arch.  I've had PF before and this is quite different.  No problems afterwards or when I wake up.

Continuing with my measuring plan to log improvements, I ran a certified, flat fiveK today.  8:46, 8:46, 8:53, :49 for a 27:15, or 8:47 pace.  This is 15 seconds a mile faster than the 9:02's I did two weeks ago, so I am pleased with that.   Spareribs

Could not find the high school results, but Canadian university results are up.  Guelph was first for men and women.  The men did really well, taking first, second, fourth,  sixth and fourteenth. 

This is the third double win for Guelph, and with a young team on both sides they have a couple of more good years in front of them.  Windsor did not do well.  I think third for men and not sure for women, but not in the top 5.

You're making great progress Spareribs, you must be feeling pretty darn good...

Apparently I'm not ready to resume running just yet, my heel's swollen a little from yesterday's run.  There's no pain when I run, but for some reason it's still bothering.

Anyway, it's back to walking for me.   3 miles today.

ks, enjoy your meal with family...

I'm sure Windsor has a great program.  They have a not too bad coach!  DD tells me there is a difference between Guelph and Western.  Given that Western is a much larger school one would figure them for better T&F & XC results.  The coach and his program make a world of difference.  I remember when I went to U there was a really good coach (U of S) who got the best out of his teams year after year.  He retired a few years ago and the program is struggling a bit.  Girls like Kendra Schaaf should be able to do well here in Canada if the program is supportive.  Lydiard said there are champions everywhere and I believe it.