I have a bit of a groin (abductor?) strain so will not run today. I may have a couple of weeks rest as my pace has dropped slightly recently. Also I am going to Blackpool on Wednesday for a weekend of glitter. I have a very packed schedule and the weatrher forecast is terrible.
12 miles is good at this stage and no need to run that too fast. General advice on long runs is to pace them at a minute per mile slower than your target race speed. So for a 4 hour marathon ( 9 min mile pace) do your long training runs at 10 min mile pace or slower. A bit nearer the time you may consider running part of these (say the last half) at race pace. Other runs during the week may include speed work such as intervals or Fartlek, hills and runs at different tempos just to mix things up a bit.