I have finally put together my training plan for Rockledge Rumble and White Rock. Since WR is 3 weeks after RLR, I decided to treat RLR as my last long run before the marathon. I used the training calculator on runnersworld.com, and am not completely happy with the result, but I think I can work with it. The time goals are pretty ambitious, as I used my 2009 WR time (3:35) as the starting point. It's been a while since I've run that fast. I have also substituted a 3 mile easy run for the 2 rest days each week, in the interest of keeping up my streak (17 days so far).
With the ambitious time goals, I am sure I won't meet them, like today. I set out to run a tempo run at a sub-8 pace, as prescribed here. I knew I couldn't run that fast, so decided to shoot for mid-8's. After a mile of that I was about out of gas, so I just finished 5 miles at an easier pace. We'll see how intervals go next week. I figure if I can get most of these miles in, at progressively faster times each week, I will do OK at these races.