I've been doing a lot of reading from Jeff Galloway's book of running. I adjusted my training plan a bit, which made today a nine mile run. I went to the run 3/walk1 intervals, which is what I've done for a week now. I really like these. I am pretty well spent, but nothing really hurts or requires any ice, so I think that is a good sign.
Average pace of 13:19. He recommends you do your long runs about 2 minutes slower per mile than your projected race pace. If I can do the race at a pace of 11:30, I will be thrilled.