Also-ran, wobbling already!? You are never going to be able to stop yourself sneaking in the odd 20. And, by the way, for the purposes of this exercise 20s on the treadmill also count even behind closed doors without the lights on.
I am not going for a pb this year but I have already sneaked in a couple of twenties - go on you know you want to.
Last week 50.19 miles for me @ 7:42 mm with 4684 ft asc and 4493 ft desc.
If you are capable of running your long training runs at that pace without compromising the rest of your training why would you force yourself to slow them down - with 3:12 for your first marathon it clearly works for you. I also did 3:12 for my first (aged 50) and I also run my long runs way faster than "recommended".
To give you some comparison, when I am in sub 3 training I will regularly do my long runs at around 7:30 pace.
To know what shape I am in for the marathon I just see how many miles I am doing per week and at what average pace. Basically the faster my training has been the faster the marathon has been.
For London 2012, at this time I was doing 40 to 50 miles per week at around 07:45 pace. By March I was hitting 60 miles per week at an average pace for the week of sub 7:30. Race time was 02:57:xx
Sharona - just to give you an idea of the challenge you have set yourself, last year, in London, only 50 or so women in total went under 3 hours, (excluding the elite). Not sure of your age, but in the LV40+ category a sub 3hr time would put you close or in the top 10.
If you can go from what is currently an average runner to one of the best in the country in 6 months I think we would all like to know about your training programme!
running eye - I also did 3:12 in my first marathon (age 50) but it was 4 London marathons later that I went sub 3.
At that time I had a 39:xx 10k but my training to achieve it was at a different level to your's altogether.
To give you an understanding of this, at this time, with 5 or so months of training to go, I was regularly knocking out 40 to 50 miles per week with long runs up to 18 miles and an average pace for the weeks training in the range 7:30 to 7:45 m/mile
I carried on this "base mileage" until Christmas after which weekly mileage increased to 60+ miles/week.
Being honest I don't think that at this point you have either the basic speed or the long runs under your belt to have a chance of going sub 3 at London next year.
Combine that with your injury history and I would say it would take a miracle - but miracles can happen and what do I know!
In case I haven't put you off, I used the Runner's World sub 3 hr schedule that is readily available nearer the time.