Apparently you guys are like me and actually do enjoy reading about how other people are training. In that case, here are a few more workouts that I did along the way:
10 miles alternating each 1k - 3:08/3:48
8 x 3k @ 9:53 avg (roughly 5:16 pace), 1k jog rest
4 x 3 miles (15:55 avg, 4:00 jog rest) + 1 x 2 mile (10:34)
10 x 1200 @ 3:40 avg, 2:30 rest (this was on an absolutely awful weather day - very hot and humid)
18.5 miles @ 5:32 avg
There were a bunch of other, shorter workouts in there, like fartleks and such, but the workouts listed above are some of the more significant ones. These are all adapted from Canova training plans that he has written for his marathoners.
And to answer the question about the rest on the 5k/mile repeats workout - I had to wait about 10-15 minutes after the 5k was over before I could start the miles because I won the race and had to get my award (it was a big glass boot that I can drink beer out of, so it was totally worth it). Once I started the miles, I did them on 2:00 rest.
Thanks for the responses, by the way. It always helps to have some unbiased people weigh in and give opinions.
And to the guy who is trying to get under 3:03, based on your half and your 22 mile run, I think you have it in the bag, so long as you run smart. Good luck.