That's great info.
I have a similar 10k PB to yours which I set 6 months ago, this for my age group is in top 100 on power of 10 BUT that's where it finishes. My marathon PB is 2:55 which in relationship to 10k should be quite s lot quicker.
I also have a reoccurring ITB issue which flares up with speed and Tarmac work.
I was just about to start a 18 week PnD plan for an Autumn marathon but if I don't change things I can not see any major improvement happening.
Injury prevention now has to be as important as times.
When you say have an accurate max to start with- what do you use this for, is it to monitor it later on or do you work your Maff zone from it?
I was going to use 180-age for my max on the 3 month+ Maff base training period.