RJRD - what the others have said. You should be starting those long runs at a pace of at least 7:30 m/m, if not slower. You can then pick the pace up a bit towards the end if you feel good. And I would try to fit in one more run per week if you can - just an easy 45 mins or so would be beneficial. But I think you could go sub 3 in a couple of months - you're bound to be improving quickly and you're pretty close already.
Can't believe they've set up a Littledown lap marathon - I hope Marigold's getting royalties or something!
Al_P - sounds like you back at it, good news.
Long day at work for me yesterday. Wasn't planning on doing the intervals session anyway as recovering from the HM on Sunday, but had planned as easy run. Once I got home I really didn't feel like it so ran into work this morning instead. Fantastic morning for it - lovely view across the park to the cathedral with the grass glistening from the frost. Will run home (5M each way on the route I'm taking) then turbo I think.
Nice pacemaking Dan and TT. Dan - I agree about Silverstone, not a great race, although it was an experience to run on the track.
Lev - good to see you back. As TT said, it is a great course in terms of profile, but if it's windy there's no shelter from the elements at all. Plus, the finish is several miles from the start, so I had 3M out of town (various directions), then about 14M into the wind and 9M with the wind. A wind from the other direction might be good, but the last 9M into the wind would be tough (should have a nice buffer by that point though due to the tailwind for 14M).
HR - I'm seriously considering a marathon next spring, so would focus on running over the winter with just one or two bike sessions a week. If I do, I would probably go for Barcelona again as I much prefer that over London.
Jimbob - good effort at Silverstone. I ran there a long time ago and can imagine it's very tough in the wind (very exposed).
LS - that's a fantastic barrier to break, well done. Get yourself to the posh (but not as posh as they were) loos at London.