I've been running 35 mpw consistently since October last year but I have had to build up very slowly whilst recovering from hamstring tendinopathy and adductor tendinopathy. Highest mileage week was last week (38 miles). I did a 16 miler and the groin tendon was a bit sore the next day but then calmed down again completely after a day off.
In 2022 I did 2:59 for the marathon, 36:40 10K and a 1:21 half. I was running 60 mpw for the marathon but I think a lot of it was junk as I did the 36 10K and 1:21 half on 45 mpw. In the marathon I hit the wall in the final 5K and slowed to 7:15 pace so it should be have been 2:57-2:58.
I'm thinking of taking a smarter approach this time with more recovery but I'm not sure how to go about it. I was thinking of fluctuating the mileage so something like 40, 55, 40, 55. Throw in a half marathon and a couple of 10 milers at 6:40 pace on the cut back weeks.
Right now I am in 17:50 shape for parkrun.