I was aiming for 5mins @ MP then 1min surges @ about HMP and MP was feeling very easy after the surges.
I read Charlie Spedding's book at Christmas - that is similar to a 15 mile session he used to do to peak for a marathon race where he would run 1,2,3,4,5 min surges every so often to mirror the racing requirement of having to up the pace if somebody else did. Are you planning on being in the lead group at London Mace?
Yes - I'm guessing your main aim is to complete rather than aiming for a specific time. I've never seen anyone else write this anywhere but I always thought doing double the distance as a weekly mileage is plenty to be able to complete the distance.
Perhaps 2 weeks before you could do less on the Friday and maybe 12 on the Sunday just to give yourself that extra confidence boost but no real need - and run much less on the Friday of the actual race.
If you are wanting to get faster you are putting aside plenty of time for running but you would want to structure the week differently rather than running at same pace all the time.
Well done Tommy and DT and as it was a splat down well done Tommy on taking the honours.
Sounds like a nice run out Bob and good photo.
Enjoyed the year end summary Mace but I can see we need to have thread deadlines on these reports next year so you can get your priorities right! An extra 2 hours running a week with 3 kids and a job is quite a big extra commitment even if your body can manage it (and 15 - 20 extra miles is quite a big commitment for your body too) - should leave you in an excellent place though come race day and beyond (plus the pre races too).
And finally well done all you other massive long runners - I would guess the average thread mileage per person per week is double what it was a couple of years ago.
Despite my trip to Germany and my weekend away in Manchester I managed 37 miles last week (about 50% of Mace's tally!!) but I was pretty chuffed with myself for finding the time - where there's a will......