Padams - have a good run tomorrow, it will be interesting to see how quick you run (quite quick I think!) given the huge amount of IM training you've been doing. I won't be there unfortunately, job gets in the way again...
I've got only 6 days in the UK in the next 3 weeks (trips to Rome, Toulouse, LA), so not sure how much running I'll get done..so went out for 17M with my training partner this morning - lovely morning for it.
Most of you guys and gals know my view on miles vs speed vs training time vs non-running life. If I were giving advice to someone looking to get quite a bit faster, it would be to take time to experiment with what works specifically for you - it would take time (months if not even years). Try running fast on low mpw, try the far and slower approach....after running for 7 yrs I know what works for me and my life, but from what other people say on here my approach won't get the best out of most others. From what I read of the training of the elites, there seems be a wide range of approaches for roughly the same end result.
Oh yes, on ginger people....wouldn't give them the time of day.