I ran a little over 2000 miles last year. 225 in January/February, and I did 40 last week. Little speedwork since October though. I focused on trails last year so I wasn’t running super fast (I did a trail 50k and a mountain marathon). I ran my first marathon on a flat course a couple years ago in 3:26.
I’ll have to shave 20 minutes off that time. Only thing is I’m fat haha, need to shed about 10lbs. I’m 6’3 190 now, I run optimal around 178-180
Close to 19 5k, 40:30 10k, 1:30:00 1/2.
Last year I ran a sub 18, and a 1:26 half. I haven’t done speedwork in 3 months so I’m sure I’m a lot slower