I took an off day yesterday. I'm thinking those things might actually be good for you. I felt a bit like the tin man this morning, but none of the aches were in my calf, which I tweaked on Sunday's long run. By the end, I could feel a bit of a dull ache, but no tugging sensation, so I think I'm good to head to the track tomorrow. I haven't quite figured out what I'll do. I'm not sure I should do anything faster than HM pace. I might swap Wed and Fri and do the long threshold runs tomorrow.
Quite by accident, I've settled into Matt Fitgerald's "Brain Training" schedule. I really like what he tells you to do, but I *really* don't like the way he tells you to do it. All the pseudo-science and marketing really turns me off. The plan is basically two workouts (with lots of mixed intervals), a long run, one off day a week, optional doubles of 20-60' four days a week plus some drills and core work. The workouts get more race specific as you approach your goal race with lots of HM pace for the marathon. It's a lot like Canova and Hudson (who he co-authored a book with), but I think it targets a slow guy like me a little better. Canova uses a hypothetical 3' per km marathoner (the US has had two in history I think -- KK and Ryan Hall) and Hudson's hypothetical guy ends with running a 2:39 marathon. I know I can use the principles, but I'd like to be led a little closer to the water.
I used "base pace" to describe today's run as Fitzgerald does, but it was basically a moderate run (Daniels would call it E pace). I did 8:27 pace (146 bpm average) -- same pace as Sunday. It dawned on me that it's a little faster than I raced my first 10 miler in April 2005.