I only ran about 40 miles a week this year preparing for my ultras.  That number is probably ok.  I mean, I'm not elite, I'm just a normal guy that does them.  I think I got 8th in my age group at the one in August.  At a 5K I can get first in age group and 2nd or 3rd overall at age 40 so that's where my strength is right now.  Maybe I can move up in the ultras if I start running 200 miles a month.  Not sure, I do have a job and a life and no sponsors, so 40 miles a week is about all I can swing.