Thanks for the response. Yes, I'll have to see how the 18-19 at 6:00 pace goes before I try a 22m. Austin goal is sub 2:40 (went 2:41:45 at Chicago in 2001 and felt great for 20m...then wasn't willing to hurt after it stopped feeling easy)
Couple of queries:
Would the 90min runs twice per week be better than several 60AM,60PM days?
Many of my 6,8,10,12 runs are below 7 min pace. Should I slow down (I'm running 16:30ish 5ks in my old age...)
My 2 hour runs often start at 6:30 and finish with last 30 min at 6 or below. Too fast?
You suggest 5x2000 and 3x3000 wkts. At 5k pace? What type and length of rest?
Thanks for the useful thread and help!