Help! Ive been down for 6 months

As in an earlier post, I too have a question about building back mileage. I ran my last marathon November 2000 and due to an unexpected move, the longest run that I have really been on since was around 6 miles.

Where can I start back on my long runs? My confidence is down also. I am apprehensive about a 10 or 12 miler (something I considered easy a few months ago)

Do I have any advantage that it has been only 6 months? Will I be ready by November.

Write back if you have experience with a 6 month or so 'long run' break.

FWIW, I restarted running in March, after a nearly complete hiatus From mid November. In four months, starting from zero, I hit 66 miles for this week.

Start slowly and build mileage first - no speed work. In the first week I ran 6 days, 3 and 4 miles each day (total 20) and at a snail's pace. Added 10% each of the next 3 weeks, then backed off to the previous weeks mileage. Then add 10% to the longest week and repeated for a couple of weeks. After reaching 40 miles per week, I added 10% in two consecutive weeks and backed off again.

Regarding the long runs. I think that whatever the weekly mileage, the days should alternate between short and long. Example: 30 mile. Six running days. 10 miles every 2 days. Possible schedule - OFF/6/4/6/4/7/3.

To continue, at 55 miles I added 10% one week, dropped to the previous weeks high followed by another 10%...and so finish 66 tomorrow. Next week - back to 60, followed by 73 the following week.

But, I ramble. The key is all mileage is at LSD pace. As mileage increases, then the 'hard easy method' might look like this for a 48 mile week: 9/7/10/6/11/5/OFF -or- OFF/11/5/11/5/11/5 = 48 0r 16/OFF/16/OFF/5/11/OFF.

As you can see, if long run/short run is part of your build-up, then the currently daunting distances can be taken 'in-stride' as progress is made.

Once the desired volume has been achieved, then speed work can be added by cutting back total mileage to compensate for increased quality.

You can be ready for a November Marathon, but will probably not be as ready as you'd prefer to be.

Denny -