In the peak of the marathon season, I was up to 60 mpw (miles per week). After the marathon, I dropped to 20-30. This week I hit 42 or so, and next I hope to hit 46.
Building, always building. What I hope to build to is 60-70 mpw on a regular basis. During the building phase I'm thinking I'll only run one slightly harder run- maybe a few miles at LT pace (7:48 or so) before settling back to my easy 9-9:30.
Of course, when I'm running with a group, all bets are off. Though typically I'm going 10:30-11:30, rather than sub-8 when I'm running with a group- I hate dropping people, having been dropped in the past.
I'm also thinking that I'll count each hour spent cross training as about five miles against the total. If I go harder, perhaps more. I'll try to differentiate it by heart rate, but I don't know how successful I'll be. Last week I did 3.2 miles at a 12:30 pace with a HR of 133; the day after I did 12 miles at a 9:30 pace with a HR of 140.
At least, that's the plan. Who knows what tomorrow may bring?