This Saturday I'm racing at Delaware. I've heard it's a pretty rough course. I've been running about 45 miles/week for about 3 months with a random week of 59, around 7:15 pace. I haven't done much speed workout. Yesterday, I ran a moderately hard mile in 5:13, last Friday I did 8x400 in 75 with 90 seconds rest. That Tuesday I did 3x1600 w/ 3 min rest in 5:40, 5:39, 5:34. I'm thinking 29-30 min. Thanks for any predictions or training advice.