I got married in May, after which I was 10 or 15 pounds heavier than I am now and hadn't really run consistently in months. I'm still kind of heavy and out of shape but I signed up for a marathon at the end of March. I need a goal, so I'm using the Boston Qualifier time as a "soft" goal (3:05) and sub 3 as a harder goal. In the past I ran 2:42:xx (Philadelphia 2008) but since then struggled with injuries while caring more about my career and coaching.
The marathon I'm doing is March 30 and it's a flat and easy course. I've been doing 40 to 50 miles a week, but the weather/ice/etc and a minor injury has made it harder to get longer runs in (lots of 60 minute treadmill runs). My long run yesterday was 18 miles 7:50ish pace, with the first half closer to 8:30 and the last half closer to 7:30 and that was pretty routine. I can do things like mile repeats with my (girls) team under 6:00 and doing 2:45 800s, 80 second 400s feels pretty easy.
I've been on a plan like this: Wednesday longer hard work (tempo run, long intervals), Friday (speed work with the HS team I coach where I do short fast stuff with the slow boys/fast girls, which isn't too fast for me but still a harder effort, sometimes I run with the faster boys near the end), Sunday long run.
So given all that, my questions for the LRC geniuses is this:
How fast should I do long repeats (1 to 2 miles) on Wednesday? How fast should I do longer tempo runs (5 to 10 miles)?
How fast should my long run be?
Boston qualifying pace is 7:03 and sub 3:00 is 6:53.
Thanks.