Some people have a particular race goal, but others are just doing it for lifestyle reasons and need someone to pat them on the back. That pretty instant response you can get on e-mail is quite effective.

Most people have this perception that you have to be out there running for an hour and a half every day. But you don't have to give up your career and family to run a marathon.

As humans, we're designed to run about 20-22 miles and then you hit the wall. Taking walk breaks pushes that wall back so the marathon can be a pleasurable experience,

Again, it is not a good idea to lengthen stride, but use a lighter touch and quicker turnover. You can go faster that way. You might increase your forward lean slightly — that will increase your speed.

Going uphill, you do have to compensate by running slower. Rather than checking your watch (on a hill), go for the same perceived effort as you ran on the flats. I find the best way to do this is to monitor your breathing. If you are breathing more heavily going up the hill, shorten your stride.

Again, it is not a good idea to lengthen stride, but use a lighter touch and quicker turnover. You can go faster that way. You might increase your forward lean slightly — that will increase your speed.