My training has been really weak as I finally caught my kids' colds (my poor kids; they've had one cold or another for almost two months now).
I was able to get in an 18 mile long run last week. I finished the last 6 in sub 6:30 and the last hard mile right at 6:00. Tired initially but legs felt recovered by lunch.
I'm planning to run a 2:45 at Houston. I think this is achievable given the times I've been running lately during training. I don't think twice about running 6:15-6:20s for 12 miles. That pace feels really comfortable right now.
I did 8X800 at 2:40 pretty easily a few weeks back as well. So that pacing felt fine as well. Now, I just need to put in the long miles.
I will add that I have been moving towards running all my faster and longer stuff in flats. My Streak XC/T4s/Brooks Mach 6.0 all feel great. I had huge reservations about doing so initially, but my legs/feet just feel fantastic. I initially was going to run out the two pair of Radius (I guess it should be Radii), but I can't/won't put them on for a run. They are so rigid and heavy. Running in them feels like drudgery.
The minimalist stuff rages on these pages, and I don't believe it's for everyone. I can certainly say though that they work very well for me.