More thoughts on my training. I am turning 54 soon, and I am not sure what I have the right to expect from my training. Should I be happy with just not getting any slower for a year, or should I be happy with just slowing down my inevitable slowdown? I do think I could be training smarter, and if I train smart and avoid injuries, the results will be optimum, and I can't expect to run any faster than I am running. So with that in mind, I am going to follow the guidance of this website: http://www.teamoregon.com/publication/onlin/wizard.php and run 2 easy runs followed by some kind of harder workout. At my current fitness level my training will look something like this:

Day 1: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 2: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 3: Race pace run: 4 miles @ 6:27 pace or10K race pace (Heart rate 161bpm) 
Day 4: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 5: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 6: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 7: Race pace run: 6 miles @ 6:51 pace or half-marathon race pace (Heart rate 154bpm) 
Day 8: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 9: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 10: Race pace run - 6 X 1/2 mile @ 6:07 pace or 5K race pace (Heart rate 167bpm)

I will run according to my heart rate, not pace. So for example, when I am running 10K race pace, I will keep my heart rate as close to 161 as possible and record the pace. It will be interesting to see how close I am to running my projected pace.