Hi Scott,

Have you tried to figure out you HR Zones or have anyone do it for you, such as a Personal Trianer or local coach? If your RHR and MHR are accurate, based on your performance of running 3miles at a HR or 154, you are working at 95% of your HR MAX [MHR]. Have you considered working in walking intervals, and including workouts throughout the week at a slower pace, and lower HR Zones? Since your at 95% workload for that 3 mile run, your putting alot of stress on your body if thats what your conually doing every week, hypothetically 3-4 times a week. Your risk an increase for injury, overtraining, and decreased motivation. I don't know you personally, so not sure if your an Iron Machine, but I sure couldn't keep up that workload/intensity without proper recovery, and rest intervals.

If you linked up with a coach to design a program, mayber he/she can help you out.

I would personall do a week workout like this:

Sunday: Off

Monday: Z2/3 30 min run [walk at incline, or cross train if runnins too stressful]

Tuesday: Off or crosstrain

Wednesday:15min WU in Z2/3, 6X60second Intervals in Z5 [your 154 HR region], 10min cool down in Z2

Thursday:Z2/3 Run

Friday:Off

Saturday: Crosstrain

Just an idea,

Good Luck!