You've defined yourself as an experienced runner, but I get the impression you may be unfamiliar with proven training methodology.
Every workout you log must have a specific purpose. Failure to do so puts that runner in "no man's land". To illustrate this point further, pick up a copy of "Daniels' Running Formula" in your local bookstore. The basics of Dr. Jack Daniels' approach is presented at this URL:
Bottom line: Your goals are noble and lofty, so implement a smart plan. Learn and understand the value associated with each component of distance running training and you'll soon become the runner you see in your mind's eye. Good luck!
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