Brian beat me up today on the speed work course. It was warm (roughly 26 degrees C.) and there was a headwind in one direction -- so I'll use those as my excuses.
We did a mile of warm-up, and then 5 repeats of 1000 metres with 2 minutes rest in between. My first 2 repeats were at 4:07 -- and we were targeting 4:10 to 4:15/k. But I told Brian there was no way I was going to get 3 more repeats at that pace. So we targeted a bit slower -- 4:20/k -- and the next 3 repeats were at 4:21, 4:16 and 4:15. So my average for all of them was 4:13.2/k -- right between the original target.
I had some water and a protein drink afterward. My weight is now down to 180-182 lbs. which is right where I was for my last couple of fast marathons. If I lose a bit more weight, it wouldn't hurt my marathon speed. Not that I'm actively trying to lose weight -- but if it happens as part of the training, that wouldn't be a bad thing.