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  I received this e-mail from Minnesota-based runner Michael Lippold.  Michael did
  an excellent job of executing the program - having previously done amorphous
  volume type programs and with predictably slow results, it was an easy task
  to have Michael make substantial improvement with a more focused and specific
  training approach - and with less miles.

  Michael,

  June 17, 2006 I ran a 3:51 marathon….October 1, 2006, after following 
  your plan for 10 weeks, I met and exceeded my short-term goal of running 
  a 3:30 marathon by finishing the Twin Cities marathon in 3:18:58.  

  Michael Lippold 

  Overall:            493 
        
  Time:                3:19:30 
  5K:                  22:59 

  10K:                45:45 

  Half:                 1:35:24 

  30K:                2:16:46 

  20Mile:             2:27:09

  The race went great!  Around mile 8, I started believing in a dream of 
  getting the 3:10:59 to qualify for Boston, so I was a bit too aggressive 
  and it cost me a few minutes in my finishing time.  The dream was still 
  alive until mile 21 where the dreaded “wall” starts (see map for course 
  elevation).  My legs were not strong enough to keep up the pace so I 
  lost time in my final 10k.  I felt I made a calculated risk, so I was still 
  very pleased with the result despite the slower final 10k.  32 plus minute 
  gain from June 17 to October 1 is a nice jump! (I felt so good after the 
  race, that I ran back to mile 23 and ran my wife in, so a total of 33 miles 
  for me on the day). 

  One of the most encouraging things for me was my heart rate in the final 
  10k.  My AT is 186/187.  I ran most of the race around 180-182, but as 
  the miles kept going, I was able to control my HR.  For the last 10k, I 
  was sub-180 with an average of around 176 (I was never able to keep my 
  heart rate that far below AT that late in a race).  I really feel that 
  if my legs were stronger, I could have run a faster finishing 10k, than 
  my first 10k.  

  After my marathon in June, I was really sore for the entire week following 
  the marathon.  After Sunday’s race, I felt sore the night of the race, but 
  the next 24-72 hours were relatively painless.  

  I went from 3:51 to 3:18 in 16 weeks (10 weeks of following your plan).  
  I was extremely happy with the workout schedule.  I liked the variety, I 
  was able to manage the time commitment and complete almost every workout 
  and I loved showing up on race day with no injuries and fresh legs.  So on 
  one hand, I feel like I accomplished something by running the 3:18.  On 
  the other hand, as I have gone over my training, my race and my improvement 
  I have realized I want to go faster….a lot faster.  I feel like this is just 
  the beginning for me and that I can go a lot lower.  

  I told you my original goal was to qualify for Boston at next years Grandma’s 
  Marathon, June 16, 2007.  With a little more training, I think that goal is 
  in the bag.  So my new goal is to push the limits…. I want to go sub-3 hour 
  on June 16th.  

  Overall, I am extremely pleased with the M2 program and philosophies.  Achieving 
  the gain that I did with the amount miles I put on, I am torn between feeling like 
  somehow I cheated and feeling like I have a secret about how to train.  Thank you 
  for the help.  I look forward to hearing your response about how to move forward and continuing to work together.

  Mike Lippold

  FYI…my wife Jennifer may be starting the M2 program soon as well (and possibly some 
  other referrals from friends that have heard about my jump in time).