I have friends who I follow in connect, who post slower race times than me who quite routinely go out and run everything at sub 7mm pace. With those people, there is never any obvious pattern or structure just a series of random fast runs. Interestingly they are the ones that don't appear to progress.
Not much for me to report. Having a cutback week this week as marathon schedule starts on Monday. Did 11 miles hilly yesterday which felt remarkably short having been running long to 15 miles the last few weeks. I remember last time I marathon trained I got to the point where a 14 miler was a quick jaunt. I think it's important to take that perception as otherwise marathon training could become mentally very challenging.
Did a decent 5 x 1k session on Saturday. I did the equivalent session at the end of September, so right in the mix of my end of schedule races. Saturday came out slightly faster with slightly shorter recoveries which was pleasing.
Have a 10 mile race 2 weeks sunday. Im guessing 65.xx would be the target.
also just looked a\t my easy paces and in fact I am running in the bottom 30% of the range. I don't tend to go out with a plan for pace unless it is a specifically paced session. I just see how the run develops. Sometimes it comes out at 7.45 and other days it comes out at 8.15. I usually know in the first half mile which end of the scale the run will settle into and don't deliberately push or slow down.