My MP workouts during my cycle started at 5-6 miles within a 7-8 mile workout (1 mile wu and 1 cd), and this week it was 9 miles @ MP w/in an 11 mile run. I will probably top out @ 10. As for long runs, I’ve heard about the 3:1 rule, which states run 3/4 of your long run at the steady state easy pace, and if you feel up to it, run the last 1/4 @ or approaching your MP. This is from Higdon, I believe. Trying to simulate running @ MP when you are tired makes a good deal of sense.
How are you liking the running climate in California, Bart? It’s got to beat summertime in Louisiana, hands down! Take care.