Out of interest what is your 10k pb - both back in 2007 and now.
We sound like pretty similar runners in terms of training (your original), so just curious really...
Have been back running since Jan of this year after exactly a 2 year layoff with injury (Plantar Facilitis) which has now completely gone. have built the distance/time on feet up since then and out 3/4 times a week for an hour to 1.5 at mo. Haven't done any speedwork as yet.
Prior to injury my 10k PB was 40:38 but usually times were between 42 and 44 mins with similar training to yourself at that time but I didn't do the long run. My 'Long run' only was about 5 miles - which is probably why I died a lot in 10k races!!
Since Jan have done a 5k race in 22:01 (PB previously was 19:40) which I am happy with as was a very hilly course.
I am training for a half in June and looking at the sub 90. As mentioned above I am building the longer run up and I would say that in the next week or so going to be up around the 12 mile mark.
I think that I am going to ignore speed/tempo training at the mo and concentrate on upping the mileage/long run/time on feet. and throw in a couple of 5k & 10k races for 2 reasons - one to get back into a 'race' feel and the other for the speedwork element.
I beleive by training for the half that later in the year the 10k and 5k PBs should naturally drop - hopefully the elusive 40 min barrier!!
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