My long term goal is to break 17 which i have stated before. What kind of mileage do I need. I live in the mountains so every run is preety freaking hard. Basically if you run a 60 mile week it is like doing 70 any where else. Also I am confused on pacing because daniels said my runs should be a 7 flat and under but thats hard up here and sometimes thats just too fast anyway. I want a good workout that proves to be a sub 17 shape if anyone knows of any. I don't have a heart rate monitor to train with either and besides i am very small and they usually fall off anyway. On Sunday i rode 48 miles on the bike which destroyed my quads, monday ran 8 which was def. under 7 min pace. Today I only ran 7. I have done 2 a days before and was wondering how many times a week i should do them. I am supposed to do a workout tommorow but I am scared that my legs are going to be shot and right now I need a good workout. Two more question and then ill shut up. How long should I maintain mileage. I started a log, 62 miles, 72, then 48 (too big of drop took 2 days off, one to ride.)What I have mentioned above is this week. 72 with speed is too much for me up in the mountains i think. And finally should I go back out today and run an easy 4. Thanks for putting up with all these questions, sorry if its annoying I just want to train more efficiently. thanks for any replies. If any coaches or experts would like to give me advice I can give you my email if I get any replies. Napolean dynamite ( you have the worst reflexes of all time.)