Agreed about the good/bad days. I do think it doesn't matter if you [I]feel[I] good though. Get the miles in. You body doesn't care if you are tired/dragging/stressed, run anyway. Then, you WILL get those magical days when you are rested/energetic/recovered.

Also agree about speed work. My running gets faster to a point, but without dedicated speed work, it stays in the same area.

I am trying to break 12 hours at IM cozumel, so we have integrated speed work again. I did 4x800 on the track this week (and a bunch of other runs). Training started again on Tuesday, and I'm kind of tired already! Yikes!