Morning all.
Schoolboy error there Dd!
James, if you're following the RW plan to the letter bear in mind that it's based on a 4h finish time. It's highly unlikely that your optimum marathon finish time is 4:00:00, in fact looking at your 10k time you could be a bit faster than that, if you get sufficient endurance training in. So the RW paces may feel a little too slow for you: 1:15 slower than MP is fine, but your MP may not match the RW one. If that makes sense.
The general idea of running long runs slowly is the right one (although they don't all need to be slow, no harm in a quicker one now & then) but I do think that people get too fixated on their GPS and pace and spend too much time worrying that they're 10s a mile too fast or slow when they should be more focussed on running smootly and efficiently, and enjoying it more!
If the RW plan says X per mile, maybe keep an eye on pace for the first couple of miles, then if you're in the right ballpark and used to how that feels, just keep running the same way without checking on pace too often.
Nice work Rachel. This is the week that the long run starts to increase: 12 miles on saturday I think? After the last two 10s those extra two miles won't hold any problems.
