I posted a while back (http://goo.gl/WjBHgZ) asking about goal times. Since then I've had some setbacks. I had some pretty bad foot problems (which I'm mostly keeping at bay now) and my knees tend to bother me at the end of long runs. It's more the muscles around the knees tightening up despite my rigorous stretching program advised by my physical therapist.
Anyhow, I missed a lot of workouts last month, but I've been able to jump back into it pretty well. The last couple weeks have consisted of three main workouts: Long Run (12M @ 8:20 pace and 16M @8:00 pace), Strength (3x2M @ 6:40 Pace and 3x2M @ 6:16 Pace), and Tempo (6.25M @6:43 Pace and 8M @7:00 pace). There were some easier runs in between, but I find it difficult to run much slower than 8:30 pace.
Given this and knowing that the race is 4.5 weeks away, does anyone have suggestions for a reasonable pace to set? Should I shoot for starting out at 7:30?
Also, any advice on how to go about tapering? I'm planning to do a 18-20 mile run next weekend, for my last long run. Does that seem right? When should I start easing off on the strength and tempo run effort or distance?
I'm full of questions and getting nervous, so thanks in advance for any advice you can offer.