Last week was actually a pretty good week for training for me. I am resetting my training for my next marathon (destination undecided at this point, Hamilton and Miami are both leading contenders). That means that the distances that were tempo runs during my last cycle will now be "long slow distance" runs. I ran to work again last week at a respectable pace of 5:26m/km. It's difficult to slow down but I know in the long run it will pay off :)
I had two off days where I procrastinated and found reasons not to train but then I bounced back with an amazing tempo run (10k at 46m27s) on Friday and then a good interval run on Saturday where I finally reached my 4:20m/km goal for average tempo portions. I could probably have had all the intervals under 4:20 if it wasn't for that hill!
I'm still not exactly where I'd like to be to start my next marathon training but depending on the date I may already be in the cycle :) I'll have to really put in the effort to bump up my speed if this one will be the one where I try to qualify for Boston (the time I need is 3:10, a pace of ~4:30m/km or 7:18m/mile if my math is right)