This season, I have trained last 16 weeks at about 42 miles/week with hitting peak mileage of 50 miles/week and few weeks of 45 miles/week. I did several 15 milers and three 18 miler for long run. I did some track work for last 10 weeks and I am listing some of the quality workouts I finished.
1) 6 miles non-stop run at 6:40 pace average (each mile within +/-2 sec): I was able to do this workout twice without feeling too beat up.
2) Yesterday I performed 3*3 miles with 2 min rest between sets. I was able to run 6:38 average pace for all three sets. Last 1.5 mile of the third set required mental focus to maintain the pace. These workouts were performed in a park on a packed dirt (not too loose) surface. The race is on 1/20/19.
During training I ran a half marathon in late October at 7 min/mile pace and a time trial for half during a 30k race (16th Dec) at 6:52 pace for 13.1 and jogged the rest of the race.
I believe running 6:45 pace for half seems reasonable to me. I feel I can do it. Is 6:40 pace too aggressive?
I ran well during 2010-2012 (3:08, 3:07 marathons, 1:05 10 miles, sub 19 5k, sub 40 10ks, sub 1:29 half marathon) but took a break from running 2012-2016. I slowly built back my base and now I feel like I am experiencing similar fitness as before. During the season I ran three 5k's without much training and ran them 19:41, 19:36, 19:47). I feel currently I should be able to run low 19's for 5k like 19:10 or so.