Lainey - the Jeff Galloway website is good for information about specific run/walk ratios. I have found 30/30 a good ratio, but also on one long run when my knee had been a bit iffy all week I did 30/60 which was nice and to be honest not all that slower than 30/30
5 pretty slow miles this morning, I have still have Sunday in my legs I think!
gobi - yes, you are right, pace is relative and I know I will never be fast, and actually I was very pleased with Sunday, first time I have done a half with a run/walk strategy, first time using jeff Galloway's run/walk intervals in a race and I was pretty close to a pb. With a bit more training and building up safely I will get under 2:30 for a half, which is where I would like to be.
valis - I just haven't been out on my road bike for ages, potholes are crazy round here and they have just cut all the hedges too so the roads are covered in spiky things!
Chris - wish I was doing London too - we could have done it together Anyway, best to keep the pace slow for your long training runs or you won't recover in time for the rest of training which will make you slower overall for London!
I'll be happy if I can match your 15min mile pace (assuming that is what you meant because I can't match 15mph - I am lucky if I can cycle at that speed!)