“I]f you’re searching for an elusive BQ, here’s what the data show: slow your runs down, choose your course wisely, shoot for a negative split, and remember that practice makes perfect. It may take a couple of marathons to get it absolutely right, but that experience will be invaluable.”
Sensible advice.
Just curious . . . how do you maintain that much mileage in the winter, and for that matter, in the summer heat?
(3:10 would be very fast for me. )
I’ve averaged just under 40 miles per week this year. I run typically 5/6x a week. I fit running in around life, so early before work, some times at night. If I’m dropping kids off to something I may park and run, instead of just going home. I have friend whom I regularly run with which helps with the winter dolldrums. Having races helps. I do take limited down weeks, only one single digit week all year. I manage to stay healthy by not over extending. I am leaving some gains out there, but I would rather be out there than on the sidelines.
Specifically for the winter/summer timing is key. I go when it’s warmest in winter (I work at home), and coolest in the summer (early), I have a dreadmill, and a good heat/cold tolerance. Oh, and good gear. Gloves and tights and hand warmers are your friend.
I don’t have real answers, this is my biggest milage running year ever by far, but also my best in terms of performance. Prs in 10k, and half by big margins.
Good luck, and keep at it.