Jokeybhoy , Those HR stats sound a little scary. my max HR is in the mid/late 180s. My easy (long run) pace is in the late 130s. Although when I go out with the club on a Sunday it's always a little quicker than it should be, maybe 140-142. I know you are talking about losing form when you run slower, but it'd be worth doing that long run at "talk about the price of fish" pace and letting the HR dictate the pace.
If you are comfortable (when fitter) doing 15 at 7:20, it sounds like there some potential for welly there. Do some shorter steady or tempo runs where it's more about pushing the pace and getting the HR up.
btw Orapid, someone aiming for sub3 doing 7:30 average for a longy is still probably going a little too quick, IMO, it should be more like 7:45-8:00. Plenty of other sessions in the plan to rev the engine.
TM - the jet lag isn't that bad when you go east-west. It'll be much worse coming back as you'll probably skip a night's sleep. Going out it'll be like having a really late night. My flight out is 11am ish and get's me in at 1.30ish so body will feel like it's evening time, I have Red Sox tickets, so after that I will be shattered!
HIAHS. Just cause they legs feel fantastic doesn't mean they are fantastic. Most would advise no more than 3 miles gentle pace today just to turn the legs over, and then 6 or 7 miles max steady run on Sunday - before you resume your Paris / London training.
TS , I will have 7 gels on the belt in Boston and will expect to use them, one every 5k.
Like FWo I like a sip of water here and there. If it's cool you can skip the odd drinks station , especially if it's chocker and you just want to push on and keep the flow. If it's a warm day gels don't cut it for hydration and taking water is imperative.
Well done on the Med Certs guys. Sorry to hear of all the charges. My doc has been good as gold over the last few years and not charged. He'll retire soon so I need to get in there beginning of May for next year's Paris. They are valid for a year.
Well done on the long run PM, keep the pace easy for a few weeks. You need to prioritise getting to Paris and finishing it. Come March if the Half is good and the pain is at bay, then you can consider your time goals a bit more.