The BBC has sunk so low as to run "news" stories that's only real purpose is to advertise a TV show. The "shop" was there last August but they are running the story now as the TV series is next month.
Agree that if you are targeting 4 hours then your long runs could do with slowing a little.
Generally its about doing the slow stuff slower and the fast stuff faster
Whilst you could do more 20's I am not sure thats the reason.
What were your splits like in Dubai?
The difference in weight between all these socks is pretty minimal. I doubt personally the weight will make much/any difference
Slight questiion over times
Monday 7.5 minutes a KM
Tuesday 7.5 minutes a km
Friday 5.8 minutes a km??
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World