Allen - I can run a 4-mile tempo at LT pace. I start my Pfitz plan the week after next so I was thinking maybe take a down week next week and do a TT to gauge where I'm starting at. It has been 16 months since I raced last and I'm trying to establish a baseline. Also, 3:05 is fantastic man. Best of luck.
OR - I have been doing everything by feel lately and most of my so-called "workouts" have been progressions. I start running at 5am so it takes me at least 2 miles before I feel loosened up. My last prog run this morning went 8:55, 8:20, 7:55, 7:38, 7:22, 7:10, 7:01 and I just kind of slowly pushed on the gas but never killing it. I've been using these as a way to get my legs turning over some without risking injury during my mileage build-up.