I'm really sorry about that. I posted this link having just signed up to next year's race using it. I picked up your email when out and about today and tried the link, and sure enough it didn't work. Looking at what happens when I click on the link above now, I can see that there is a problem with how the Runners World website has scripted the html - the URL is incomplete and so it doesn't work. Try copying and pasting the address above into your browser rather than clicking on it - I've just tried this and it works fine for me. Hope it works for others too otherwise I shall start to feel like a weirdo!
Wee Col I too use a treadmill at the gym for similar reasons to you and run the same kind of races (1/2s and 10Ks). I use two sessions regularly, both of which help with endurance and speed
Session 1 5 miles, 1 mile at Speed A; 1/4 mile at speed A-1 mph. Do this 3 times with a finale 1 and a quarter miles of speed A. With where you describe yourself at the moment I guess 7.5mph for your miles and 6.5 for your quarters. Try to ramp up the pace by 0.1 mph every couple of weeks or so. This session is good especially for endurance as the quarter mile recovery is incomplete and is therefore somewhere between a speed and a tempo sesh.
Session 2 is basically what Haddie described - 1/2 mile of faster (about 8mph) followed by equal time jog recovery, repeated as many times as you have time for
Above all, enjoy your treadmill and while you're on it think how much nicer it is indoors than freezing your nadgers off outside
This thread made me smile lots so thank you everyone.
As a doc I'm supposed to know about nutrition and physiology etc., but when I get in after a long run I'm starving and not always in control. Having been fat I think I've made all the mistakes here and some others I'd rather not own up to in public. I do find that if I'm running 2 hours or more some jelly babies at half way help curb the post-run munchies. My other hot tips are lots of fluid and an apple as soon as you get back, followed by scrambled eggs and tomato on toast about 30 minutes later. I can't really believe that stuff that comes out of a tin can really be better than that, but experiment and find what works for you.
Going back to the beginning of the thread, it really isn't a good idea to scoff indiscriminately after a run unless you've got tapeworms or are one of those lucky people who can eat anything and never put on weight - but there are a lot worse things you can do to yourself and if you're a runner you probably avoid most of them anyway, so don't be too hard on yourself.