With one more day of running in February, I am on pace for 70+ miles for the month. This will be a first for me. My previous high was 58 miles in January. So far, my body is holding up.

Reflecting on my time for the Cowtown 5K on Saturday (28:45), I wonder how much improvement I can expect in my next 5K, which is in 3.5 weeks, at the end of Week 8 of Hal Higdon's 5K Intermediate training program? I improved from the Jingle Bell Run to the Cowtown by about 2.5 minutes. Surely, I won't see the same improvement with only 4 weeks between races this time. Besides, since the Jingle Bell Run, I am also 25+ lbs. lighter, and have really ramped up my training compared to what I was doing prior to the Jingle Bell Run.

What is a reasonable expectation?