Glad the discussion has picked up some.
Another week has gone by and I'm still not in 2:29 shape, but I feel that I'm in 2:32 shape (for flat course, perfect weather, etc).
M 10 easy/slow (day after half marathon) not too beat up actually
T 10.6 feeling decent already...some 7:00ish miles came easy
W 14 w/ 60min fartlek. avg 5:50 pace (marathon PR pace)
Th 9.7 easy. tired but slogged it out
F 6.7 easy pre-meet. tired
Sa attempted 5000m race. DNF at 4k to save the legs. too tired or bad day or both. shakeout later, 12.5 total
Su 20 moderate LR. 3mi easy, 7:20s then got into 6:40s. by 9ish we were 6:10s and stayed in 6:00-6:15 for 6-7 miles, hilly.
total 84 miles, 10hrs.
Wednesday was a great workout as it is designed to average to marathon pace and I negative split it, hitting my PR pace with relative ease. The combo of the half marathon and that workout left me a little cooked for the 5k race, so I had my first ever DNF. was only running 77s, like 16:10 pace I think. I only signed up because it was local and free, so no worries. I consider it a 4k tempo at 10k goal pace. Funny enough, there were 46 guys in the heat yet I was somehow alone running 16:00ish pace.
Sunday made up for the DNF as I was able to average 6:39s for a hilly route (950' gain, all basically in last 10mi). I'm finally looking forward to some MP workouts as I haven't done any yet. Will probably go with 5:48ish as goal pace for now.
Plan for next week:
90 miles with some speedwork on wednesday and a long run workout on sunday. plan is 4x4k (a bit faster than GMP) with 1k floats. Guessing that means something like 5:40 pace for the 4k tempos and 6:20 pace for the floats. that would be 20k total at 5:48 avg.