I only run on days that end in a "y."

Very consistent running, good job. Do you do your long runs slow or do you push it?

Long runs - I have been pushing them - most miles at MGP or lower. My coach told me to slow down! Focus instead on the Monday MGP runs (he wants these to get to 10 miles by September and closer to tempo pace) and hard Thursday workouts. For long runs the plan is: 20 mile run: first 10 miles @ 45-60 seconds slower than MGP, next 5 miles drop 30 seconds, next 5 miles drop 15 seconds. 22 mile run the same but last 2 miles try to go anaerobic - fast as I can, 24 mile run - if I go that long - same as above but last 4 hard. There will also be a long run with 12-13 @ MGP. Well, that's the plan! Personally, I don't see how anyone can just run slow long runs and expect to go out and run a marathon at 60 seconds faster per mile. I think one needs to mix it up and do plenty of miles at or below MGP in order to train the body to get used to the pace. Just my 2 cents...

You think the way I do, though I haven't been doing it consistently lately. I dropped from a 4:58 to a 4:13 in 2-1/2 months at the end of last year, by running every day and taking my long runs hard. Lately I have had the injury bug, I think running fast is hard on my old legs. Hard to know exactly how hard to push. Is BQ 3:10 for you? Seems like you are already in that range judging from your recent training times.

You are talking to Mr. injury here. So far I have been doing well this spring. The wisdom says to run the hard days hard and the easy days easy. The tricky part is keeping those recovery runs in the right pace - for me its 8:40 - 9:00. Just keep thinking that if you run too fast your hard days will suffer. Also, I like to take a recovery week every 4th week and cut my miles down to 40. Even if your mind thinks you don't need it do it. I think this is important for us older runners to let the body recover. Core work is important as well, and some leg work will also help with injury prevention. I have only been running 6 days a week a little over a year, and I think it has taken that long for my body to adapt as well. I need a 3:20 to qualify, I think I am there - I just have to stay healthy and work on the mental part of it.

I think you are there too. I need to start doing recovery weeks more diligently, that would undoubtedly help.