Think the result has completely justified TR’s “slow miles/ time on feet” approach. I still don’t really understand how it works – it baffles me that I’ve not run anything quicker than 8mm for the last 3 weeks yet today I managed to average 6.50ish for 13 miles.
It works because some of your training (well, most of it for marathon training) is learning how to run for a long time, and some of it is training to run quickly. Doing too much of both at the same time (i.e. long runs too quickly) and up leaving your best miles on training runs. Keeping them largely separate maximises the training benefit, although there's a place for some pacier stuff now and again.
Doubting that pace will be there on race day is probably the main reason lots of people run their long runs too quickly - it's a confidence thing.
Great result at the weekend, it'll be interesting to see what happens from here. 3:30 looks a bit soft right now!
The L-B route is OK if you want a bit of everything. If you can find a route map for the Pearson 150 it basically follows the same route to Brighton but has a different return route. Depending on where you're starting from that could easily be IM distance.
If you want something flatter then heading out through Hampton Court through Chertsey towards Runneymede & Reading has some good routes.
Richmond park is OK but too crowded lots of the time and a bit dull if you're doing multiple laps.