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I was going to follow the taper in RW Ultimate Schedule as we are doing the Berkhamsted half on the same date. Its around week 8 or 9 on the 4 hour training plan. Looks like a good time at 1.45, hoping to get around 1.50. Not sure if I could run a negative split after the hills on the first half. is it better to go for a negative split? my wife is hoping to do around 2 hours.

Sorry about your dog Scott. You always miss animals so much when they go. Bet you have great memories though.

Thanks for the comment Hen, did run into the wind last night on Club night, but with a large group initially. Ran the 7.7 at 8:51 pace, so felt good at the end. Good luck with the x country, always enjoy the xc season!

FRC read the comments on the other forums by the sub 3 and faster people. Confirms what yourself and others have said about the LSR. Particularly interesting to see that 2hr 50' runners maintain a 10 mm pace on their LSR as they are looking to burn fat rather than glycogen. Very helpful so thanks for the link.

Glad you enjoyed the ballroom Howard.

Thanks FRC, Hen, Dave and everyone else for the advice on pacing longer runs. Feel much happier about running them so slowly, but very impressed with the pace some people are getting on their long runs.

Yes Wabo it was great doing the long run midweek, it made the weekend much more relaxing. Back to normal this Sunday with a 15 miler first thing.

Howard did some beginners ballroom and latin a couple of years ago and really enjoyed it. I was keen to carry on but it took out a complete night and I don't think my wife was too keen as I was a fairly rubbish partner. Kept ending up in the corners! Sorry to hear about the theft, very stressful.

Club run tonight, 7 miles followed by a committee meeting. Weather doesn't look good, Artic wind.

Thanks Dave and Hen for your comments on coaching. It looks like you are both further down the road than we are. Committee meeting this Wednesday so looking forward to bringing up the coaching question again. I wouldn't mind going for a qual myself, but I still enjoy running and I worry that getting involved with coaching would reduce the amount of time I spend on it.

Did 15 miles on Thursday evening with my wife. Met her outside work just after 4pm and we managed to get the first hour's running in daylight. We had to stick to built up areas because of the dark, but it wasn't too bad, a bit boring! We did it at 11' 24" pace so just wondering if this would allow me to get around the Paris marathon in sub 4 hour time? My wife is looking to get under 4 1/2 hours.I have been following the  pacing debate over long runs and wondering it its a bit slow for sub 4?

We did the final xcountry of the season on Sunday morning at Delapre Abbey, a local run to finish with. It was great, a proper xcountry run, thick, deep, clinging mud, even with spikes I managed to fall over. Six minutes slower than the previous year!

Well done everyone on the longer runs and races. Looks like everyone is doing better than me! Take care.

Great problems to have Dave. I am a committee member with Northampton Road Runners and we have seen a lot of people join over the last year. We only do road running so we don't have any juniors as we have no track. Our big problem is coaching, the club has mainly picked up members from people who want to improve their general fitness rather than running in road races/xcountry, but over the past 12 months we have picked up a lot of very quick younger runnersand we really need to coach them properly or they will move on to the local athletics club. Nothing wrong with that but it would be nice to keep some of them. Do you have a problem getting members to coach?