Thank you for the sound and thorough advise.
As for the 5k, it is the only one I ran and so I listed it. I ran three 10ks the past 6 months, and the other 2 were just under 34min.
Yes, this all seems good. I have not done any marathon pace workout. I suppose I overlooked it thinking that it was a purely psychological exercise, rather than a physiological one. However, i suppose it is both.
My taper this race was a forced taper due to bronchitis 10 days ago, so I took 4 days complete off, and did some jogging the last 5 days. I think the total was around 50km, so a big taper. I had planned to drop it to 70km with one short temp (8km) one week before.
After the attempt 2 months ago, my legs were trashed. I had this hip problem which I took two weeks off for (it is fine with excersizing now), but my legs did feel tired for those two weeks. Perhaps it was too early for a serious attempt again.
I misspoke about the "pitiful" stuff, you are right. I am proud of the races I have finished soundly in, I was just frustrated with the recent debacle in the marathon.
I fear I am running my easy runs too fast. Walking up the steps to work, even on very easy days, my thighs burn and its a slight struggle. Is this normal? I suppose it is not, but rather an indication of running too fast on slow days. I would say the easy day runs are in the 4:20/km (6:55/mile?). What is a good pace for a recovery day?
Now in thinking about it, I suppose I am more worn out than a well-trained runner should be. That must be a problem.
I am not going to run 20 miles a day, but I could certainly build up to 20km a day I think. I suppose I need to get serious about figuring out the fatigue or overtraining aspect before trying though.
Thank you for the advise.