Thanks for your interesting input, 7:30.
7:30 Sounds right wrote:
Hey that was me! I was called fat at 153 lbs and I dropped 20 lbs to get to 133 lbs and ~ 10% BF on race day. "dieted" or rather watched my calories for over 5 months.
Just for reference, what is your height and max HR?
Daniels Running Formula, which you should read, will probably put your easy pace around 7:30. You should always go on feel, but the bulk of your easy miles will end up being around that pace.
Use his calculator: https://runsmartproject.com/calculator/
For a 3 hour marathoner, JD suggests 07:44 - 08:13 easy pace. And I hear from a lot of people that his E pace is rather fast.