I hit one of my milestones for the year last night. I wanted to get my 16 mile run on the track under 2 hours. This is the same workout I skipped last week because my knee was sore. I ran this last night in 1:57:48 (7:22 average) with only one mile slower than 7:30. So anyway, my current schedule of 20+ road miles on Monday, 16 miles on track on Wednesday and 50k+ on Saturday has been yielding consistent improvements.