Barry- keeping the pace easy seems a sensible approach.
2old - yes I do indeed do a weekly 10m run with MP rather than a 12 to 14m MLR. I have built this up to 10m with 8 @ MP. Slow first mile and slow last mile with the 8 in between at MP effort. I go by effort and don't look at the watch until the end. I find it a good way to guage progress.
Excellent report Brolish. Your PB is very well deserved. I think you will do well to focus on shorter distances for the summer. That's what I did last year and it worked for me in my autumn marathon where i went sub 3:15 from a pb of 3:21.
FRC - 3:24 is a brilliant time for a casual marathon. Well done.
Track session tonight - 12 x 400m with 1 min recovery.