A little off topic: Russell Wilson is a fucking toolbag. Seattle is the perfect place for him.

Totally gonna win the war now!

Get your ass back out on that field you UnAmerican pussy sonofabitch.

A good rule of thumb (no matter what race you are training for) is to try and run 80% of your weekly volume at low intensity. The other 20% should include a moderate and high intensity workout. As for the Marathon, if you are frustrated by your time, run more. It sounds simple, it is simple, and it works.

Eat more of what you need, less of what you want, and get the fuck off of your ass 4 to 6 days a week.