Fred, let's see, in sort of reverse order to your questions.
I do CV (critical velocity) repeats at ~ altitude 8K effort, so 5:55 to 6:00 pace usually. reps 2-5 minutes. Miles are scary at that effort! Tempo runs at 6:10 to 6:30 pace depending on how long I'm going (about 20-50 minutes of tempo each week). Pick ups at least 2X a week. And I'll finish workouts with a few fast sprints/stride outs/or short hill sprints.
Run some at 7500 to 8000 but usually 5500-6000. Live at 7500 (that's really helped). XC ski 10X to 15X a year at 9000. Too far to drive, but wish I could do a little more. Might take a 2 month season and do some ski marathons next year to break it up.
Mid-low 40s hr, early am and resting.
Diet, have inborn high cholesterol and was pre-diabetic a couple years ago, so egg whites, oatmeal, salmon, lots of salads, whole grain carbs, etc. I eat a lot but seem to run it off. Right at my post college weight and 8-10lb lighter than I was in late 30s, 40s, 50s. Wine/beer and diet coke are my vices. But try to limit those to a couple time a week.
60-low 70s mpw for HM and under, with cut back weeks to 45-55 when I have a bigger race. Up to 80s for marathon, but only do one every couple years on average.
Doing WMAs next month, planning on XC and half marathon.
