I ran 15:59 in March building up to a 2:34 marathon. Took the summer off and I've been running the past 16 weeks, about 65 mpw average. Spring was 85-90 mpw but I'm working more on speed now than I was then. 30 y.o. duder.
I'm running a flat and fast Turkey Trot 5K and there should be several runners around 5:00/mi to pace off. Looks like 60 degrees and overcast.
10/26 3k-2k-1k-1k-1k workout
--- 10:29 (3:00) 6:38 (3:00) 3:18 (1:30) 3:17 (1:30) 3:14
10/27 AM 6 @ 6:54/mi, PM 7 @ 6:56/mi
10/28 AM 4.5 @ 6:51/mi, PM 6 @ 6:45/mi
10/29 AM 2x3 mile @ HMP workout, PM 5.5 @ 6:56/mi
--- 17:04 (3:00) 16:36
10/30 6 @ 6:55/mi
10/31 16 @ 6:39/mi
11/1 Off
11/2 10x800, 1:30 rest on the roads, 10k effort for 5, 5k effort for 3, 3k effort for 2
--- 2:37, 2:39, 2:38, 2:36, 2:37, 2:34, 2:33, 2:34, 2:29, 2:27
11/3 10.5 @ 6:31/mi
11/4 6 @ 6:50/mi
11/5 Treadmill hard/hills/tempo 12 mile workout
--- 2 mile tempo [0.5% incline 5:32/mi] (5:00 jog)
--- 5x2 minute hills [2.5% incline 5:25/mi down to 5:15/mi] (2:00 jog)
--- 1 mile hard [0.5% incline 5:00/mi]
11/6 4 @ 6:50/mi
11/7 16 @ 7:29/mi
11/8 7 @ 6:49/mi
11/9 6x 800 (100) 300 (400) workout
--- 2:35 (27) 54 (2:19)
--- 2:34 (28) 54 (2:20)
--- 2:33 (29) 53 (2:19)
--- 2:33 (30) 53 (2:19)
--- 2:30 (31) 53 (2:17)
--- 2:29 (31) 53
11/10 11 @ 6:52/mi
11/11 6 @ 7:16/mi
11/12 8x1k workout, 4 @ HMP, 4 @ 10KP, 1:30 recovery
--- 3:22, 3:22, 3:23, 3:21, 3:18, 3:16, 3:14, 3:12
11/13 6 @ 7:04/mi
11/14 19 @ 7:50/mi
11/15 7 @ 6:50/mi
11/16 5x1200 on roads cut short
--- 3:55 (3:00) 3:52, stopped because I had some ankle pain
11/17 10 @ 7:00/mi
11/18 7 @ 7:05/mi
11/19 1 mile hard without looking @ watch, 6x400 matching mile pace off 1:00 rest
--- 4:56 (5:00 rest)
--- 73, 74, 73, 73, 75, 72
11/20 5 @ 7:30/mi
11/21 15 @ 7:06/mi
11/22 7 @ 7:22/mi
11:23 10x 0:30 @ 5K effort, 2:30 Marathon effort fartlek on roads
--- 5K section paces: 5:14, 5:24, 5:18, 5:03, 4:50, 4:32, 4:58, 5:08, 4:56, 4:56
--- MP section paces: 5:54, 5:49, 5:49, 5:48, 5:43, 5:46, 5:44, 5:44, 5:34, 5:36
--- 5 miles in 28 flat
11/24 6 @ 7:24/mi
I've slowed down my easy runs to a crawl in the last 2 weeks to recover for this race and I'm feeling really sharp. Hoping to be under 15:50.