Thoughts...
Working Harder- happy birthday sir. Sounds like you have been hitting it hard with the mileage. I know nothing about ultras, but seems like you are ready to throw down.
Birdwatcher- glad that the plantar situation is on the up and up. Nice progression run, especially at altitude.
hantph- looking forward to hearing about the 3k race
Darko- cool about the 15k
team 1- glad that you got some more manageable weather. that was a strong workout.
Smoove- how are you feeling re: Philadelphia Marathon?.. your mileage has been good. I could also see you getting into Chicago through the ADP and crushing it with 8 weeks of specific work
pewow- based on your strong hill work alone i imagine that you are a force to be reckoned with in a cross country race
HHH- that 5:45 tempo pace should set you up for 6:05 marathon pace, in my opinion.
Runningforfun- 4 years ago (when i was a young man like you!) i was running those same times-right around 19:20 for 5k.
Training...
M-36, goal marathon 10/8, 2:34:xx or bust
M- 8/5
T- 8
*W- 30k steady ~mp, 5:56 avg pace. last 5k @5:47 pace, other 5k splits all between 5:56-6:00 pace
Th- 6.5/4.5
F- 13
S- 9/5
*Su- AM- (14) w/ 4 x 2 mile (5:36/5:37 avg pace), 90" passive recovery. Then added 4x200 in :34/35 PM- 5 planned
97 miles for the week
The 30k session on Wednesday felt good and conditions were pretty good. Heart rate was at or below where I hoped and had some left to pick it up a bit for the last 5k. Today was just ok. I'd like to get my tempo paces faster. The loop was a bit hilly, pretty sticky outside and I was definitely coming in with some fatigue. But regardless, I'd like to get my tempo paces (I use "tempo"=hmp) to 5:30 or below.