Tom - as others have already said, you should be on for 2:45 at least, especially as it seems you're still in the rapid improvement phase. For the next few months I would say 75% (or more) of your training should be at an easy pace i.e. at least 7 min/mile. Lots of easy miles now (a bit of tempo/intervals - cross country races are good for this in the winter), then you can sharpen up closer to the marathon.
P&D has worked well for me and lots of others on here.
TR - good news about mini-TR!
12M last night steady. Wasn't monitoring pace but got home in 1:21 and that felt very comfortable, so I don't seem to be too unfit (although I'm not sure about my speed endurance, which is what is needed for XC on Saturday).
muss - haven't done this year (haven't really done much training full stop!), but in the past we would do weekly hill reps or similar in the park (on grass).
A session I like is to find an off-road loop of around 1200m which is about 400m uphill, 400m downhill and 400m flat. Run the uphill and downhill hard and jog the flat, continuously for 20-30 minutes. People forget to practice running fast downhill!
Ryan - fantastic run, impressive to be able to push yourself that hard with no competition. For me, that would cost 5-10 minutes I expect, and I'm sure you'll go sub-2:40 in a big race.
Muss - enjoyed the report, sounds like you got everything out of the tank and couldn't have gone any faster on the day.
Jools - sounds like you're in great shape. The pressure's on now though! Funny to think back to you struggling to break 3 hours for a long time.
Something came up and I couldn't make it to the 10k race yesterday (ES - hope you had a good run). Instead I did 6 laps of my usual 2.25M loop from home, aiming to alternate easy and "hard" - did 15:25, 12:25, 15:00, 12:30, 15:35, 12:55 and 1.5M cooldown to make 15M in about 1:36. Was struggling on the last hard one, but averaged just under 5:40s for the hard bits (and 6:50s for the "easy"), so pretty pleased with that considering the last month's training (or lack of).
A shame I couldn't make it to the race as it was won in 33:3x with a £200 first prize! The two fast guys who entered obviously DNS'd (or DNF'd).
PP - PBs at those three distances in one month is pretty awesome. The Mrs was actually saying to me the other day that maybe I could be decent if I focused on one particular distance, given I ran a 8:54 3000m (PB) 4.5 weeks before winning the 12 hour race. That would be boring though!
Not worth reporting my monthly stats - suffice to say well over half of my mileage happened on the one day i.e. not a lot for the rest of the month.