Just did a 30km run with 5 jelly babies - worked well felt fresh ...30k sounds way better than 19 miles don't you think?
Bainspj - shorter recoveries makes the intervals more anaerobic as you go into greater debt ( we are talking 1k-1500m repeats here) and running with lactic to boost lactic efficiency. Try it! I know which sessions are tougher having come from a track background.
Ultimately work on your weaknesses and everyone's are different. It's lack of endurance post 20 miles which is the big issue for me so more long and medium longs will hopefully help. A storming 400m time isn't going to help me much over 42.195km
To Ryan's point I def agree about not being able to fit in all your key workouts in a 7 day week .... hence have started to adopt a 10 day program and mix things round a bit. I'm somebody who likes to have a couple of consistent workouts a week, ie a club run and perhaps a track workout with the group, then another with friends and then vary it as much as possible with other stuff to keep things fresh.
I couldn't do the regular speed session on Tues due to a tight hamstring, so jogged laps at MP+10s instead, but as a result have been able to push other sessions harder. Am going for the unorthodox friday long run tomorrow... after a swim (rest) day today ..... think this will work well with a 9 mile race on Sunday (will keep a few percent in reserve)
I guess the point is don't be afraid to mix it up depending on your own schedule and how the body feels. If everything feels really tight - the speed session may not be the best option as it could effect all the rest of the key workouts for the next week and beyond.
Also recommend track sessions preferably in a good group as its impossible to push in the same way solo with really short recoveries - 60 seconds max..... lots of ppl seem to have entire lap jog recoveries etc, but don't see the value in this if marathon training.
I used to be an 800m runner and we used to do intervals that had longer recoveries in some sessions as the focus was on out and out speed. At no point in the marathon is this going to be useful. Some may not agree, its a point for discussion .... its all about running with lactic in the legs and raising the lactic threshold etc, whilst giving the VO2 max a boost.
And Marrows I personally don't believe in carb depleted runs, but you'll find with increased fitness that your need for nutrition out on runs will decrease. ie for a HM you shouldn't need any nutrition.
Seen some pics from the XC nationals - surprised you weren't all given orange headbands at the start. Looked more like tough mudder ....
Ran a trail HM yesterday to gauge things 1:28:30 odd considering it was a bit slippy and muddy and still with a bit in reserve things are looking on track for a sub 3 London. Set a new target of sub 2:57 as this should mean getting into the top 1000! Too many quick runners around hehe...
Got to the stage in training where taking a rest day feels strange - first Monday running for a long while - a very enjoyable 11km at 5:10km pace. (Spot the metric European)
Btw a tip - try swapping the units on your watch for a while - apparently it has the ability to put you onto the next level as the numbers don't mean so much by doing this ie swap to kms if used to miles and vice versa. Got to be worth a shot
Clearly some very fast runners on here .... lots of good inspiration. Ugali and Creme eggs to ensure a balanced diet. Had one the other day for the first time in a few years. That and a recovery ale after a hard session is well worth it.
Managed 13 miles yesterday with some cheeky hills thrown in after a tough track session tues - averaging 5:15 over 4x1000m and 3x650m with 60s rest inbetween each.... nearly puked
Think just a 6 mile recovery run really easy is the way forward today .... anyone got any experience of achilles..... i always get a sore heel (bursar of the achilles) prob due to ankle inflexbility.... as mileage increases - not really a problem to run on, but would be good to try and find a solution for it. Any tips very welcome.