67/64/59 averages for last 5/10/15 weeks. Alternating weekends with quality and all easy long runs, and 1 key relatively high volume Tuesday workout. 10 to 14 easy Wednesday, and a second workout Friday if easy long run week. All on somewhat rolling terrain, limited extended downhill work. Last 5 weeks:
3/17: Tue: 7xmile @5:56 up/downhill with 2 minute jog (for 8.5 at 6:28)
Sat: 19 with 1:22:15 (6:17) solo half between 2 and 15.1
3/10: Tue: 8x800 @2:45, 2@ 6:40 5% treadmill grade
Fri: 7@6:06
Sat: 22@7:35
3/3: Tue: 4x2 @ 6:03, 1/3 mile jog (for 9 at 6:22)
Sat: 18, 10-16 @ 6:20, 7:00 overall
2/24: Tue: 5x2000 @ 7:16/5:52 mile pace, 2:00 jog
Fri: 4@5:58
Sat: 20@7:35
2/17: Tue: 8x1000 @ 3:34, 1:30 jog
Sat: 20 @6:55, 4-8, 12-16, 18-20 @ 6:20