Hoping to get some thoughts from the community.
38 year old man, former cat 2 cyclist but haven't races in about 12 years. Had been working 80+ hours per week for about 10 years, so didn't exercise much other than inconsistent weights, bike, jogging. A couple years ago started jogging 2-3x per week (15ish miles per week) and last fall entered a 5k and ran 21'00. Lightly depressed by how far I had fallen from my heyday, I started running everyday right after Christmas and quickly built up to about 50-60 miles per week of consistent slow running to build a base. The last 2.5 months have been 40-50 miles/week with some workouts thrown in.
Weekly schedule has been:
Monday/Tuesday/Thursday/Friday: 45 mins easy, 5-5.5 at 8'20-8'35, treadmill 1%, HR 135-140
Wednesday: workout -- (1) Warmup 15 mins, 6 x 3 minutes/800m with 60-90 seconds rest OR (2) Warmup 2 miles, 4 miles LT at 6'35/mile, avg HR 170 (usually hit about 180 at the end of it) - without super shoes
Saturday: 7.5 - 8 easy, avd HR 140.
Sunday: 12-17 with 2 x 4 miles around 6'40ish in supershoes (ASICS metaspeed sky Paris), the rest is around 7'45-8'15/mile
Every ~4th week is a rest week with a couple days off, no intervals, no long run, just easy miles.
Have done two 5k races in the last couple months. First one was 19'00. Second one was definitely short, because I allegedly ran 18'20 on a hillier course. Suspect it was more like 18'45, but I don't really know.
Did my last longer workout today and felt pretty good: 12 miles, 6 miles at 6'32 and then 6 x 50 uphill strides. Half marathon in a couple weeks, so will start tapering a bit. Probably do 6 x 3 minutes two more times. The rest will be easy miles. Probably incorporate 3 miles at goal pace in a run next weekend.
A few questions:
1) race strategy: thinking of going out in 6'40 for the first 6 miles and then trying to go for broke the rest of the way.
2) overall goal is to qualify for Boston in a fall race, so what do you guys think I'll need to run to make a fall qualifier feasible? I was thinking 1:26' - 1:27' understanding that I'll eke out a little more fitness over the summer since I've only really been training for about 4.5 months so far.
3) given the above goal to BQ (3:05 - additional cutoff, so probably 2:57?), any recommendations for how to adjust my plan? I think I can squeeze a little more into my weekly mileage: 6 miles MTThF + 7 (workout) W + 9 Sa + 16-20 (with 8-12 MP) Su = high 50s per week, but that's probably the absolute max.
Thanks in advance to anyone who might have some advice for me.