Banksy - well done for giving it a crack and let's face it, 3:09 is still a pretty good time considering!
Lev - great dedication with all the pool work, doesn't sound much fun! good question about my plans for the next few months, I'd been thinking about that myself. I'm basically playing it by ear at the moment - running about 3 times a week until the foot is completely better. Before Christmas I'll need to decide whether I'm actually doing London as an A race or not (I haven't actually entered yet), alternative is to have a go at the duathlon season in the spring, which I think I could do reasonably well in now as I seem to have a bit of running speed and cycling fairly well. If I'm not running at least 5 days a week by January I'll probably go for the duathlons rather than London.
8M last night inc. some 800m reps. No foot pain at all during the run but a bit of soreness this morning.
FG - based on your NY time you're already in sub 3 shape on a fast course/conditions (or were on the day of NY at least). More of the same should be easily good enough!
London is pretty fast, so I doubt Manchester could be more than a minute or so faster, if that. Possibly less crowded though (can be a problem at London at 3 hour pace), but at London there's more support, so depends if that's important to you.
LS - thanks, I now picture myself running around parks like a madman trying to kick any random fauna that I spot! Sounds like you're going well, and good to hear (indirectly) from RB, although shame about the injury.
ES - for HMs I like 3x2M at HM pace. I struggle to do much more than 2M at HMP on my own, so this gets a bit of volume at race pace without being too horrendous.
KD - as CW says, it would hardly make any difference unless it was really steep. Pythagoras says that a 5% gradient would only be about 0.1% out on distance (12m out in a 10k) by ignoring the altitude change, and most courses do not average a 5% gradient or anywhere near (an average gradient of 2% would be 0.02% out on distance i.e. 2m in a 10k).
SJ - ouch, sounds nasty! I've not been bitten before but jumped at a lot.
Hour on the turbo this morning inc. 50 mins "relatively hard".
For those amused by my avian-kicking antics, you may be interested to know that I managed to (again, accidentally) kick a squirrel on the long off-road run last Wednesday. Several got scared on a fence on my left, and wanted to get to the woods on my right, one kept changing his (or her? I couldn't tell) mind and I clipped it before it safely escaped into the woods.
Again, no animals were (badly) harmed.
CW - Bedford is surprisingly fast, considering it's quite hilly. Got my first ever Champs qualifying time there by sneaking under 75. Basically you race to the 9M point and then you're home and dry - 3M descent (not too steep i.e. fast), followed by 1M on the flat, but you should be recovered by then.