Dan - Must be a big mental investment getting yourself ready for such an event, sorry it didn't work out. I'm sure you'll bounce back as you have before.
TR - I think I just wanted to clock the target pace with as little mental effort as possible, and I've enjoyed the Zen-like simplicity of running round in circles recently. And yeah, definitely helps with metronomic pace adjustment.
Well last night wasn't quite as messy as anticipated so I thought I'd push my luck and keep MsPub company on a 15 miler today (8:37/m) to bring up 39 for two days and 101 for the calendar week. I certainly felt tired and the feet are particularly achy, but nothing's broken and I'm niggle-free, so it feels like I got away with a final push which brings up my best ever month's training:
Running miles: 323 Rest days: 2 Races: 4 PBs: 2 (plus a national silver medal and a couple of V40 top ten rankings)
I suppose it's a four week taper now. This Thursday we've got another Assembly League race (3 miles) which will be a sharpener before the Maidenhead HM on Sunday. Following week is the club 5,000m champs; following week the road relays. So basically keeping myself sharp with some B (A minus?) races with reduced mileage in between.
Dachs - Cracking 3000! I set myself the exact same target for my one and only 3000 so far and was very pleased to be within a couple of seconds, so sounds like you're in fine shape. Game on for virtual HM competition!
I think my mini-carb-load helped enormously for this morning's long run. (Not to mention undoubtedly being fitter than for my last attempt at a similar run.) Took an easy 5 miles (7:40ish pace) via a newsagent where I discovered you can still get Lucozade Sport for 99p , then met up with a nice little group for the 8 @ 6:20, which ended up being 8 @ 6:19, then after polishing off most of my sugary drink, straight onto the track where, with a bit of application, I managed to run within target pace, 8 @ 5:48 (average 1600 split 5:46) with the last few miles being the fastest. Then a final 3 miles hobble home for 24 miles in 2:43, and a much-needed sit-down and refuel. 106 miles up for the last 7 days, so well pleased to be able to get a tough final long run done within target.
Lou - Sounds like a good session all the same. Yeah, I think there are parallels with running on a treadmill; "perceived effort" is skewed by the mental aspects of staring at the same walls and not having the wind in your face.
Once you've hardened up a bit, I can thoroughly recommend a steady two hours on the turbo whilst watching The Sound of Music. Don't forget your towel!
6/7 miles is about my limit for a HMP tempo run so it sounds like you're on track. I like to do the occasional 10 miler at marathon pace or a little quicker, so you could add one or two of those in, so about 7:10-7:20/mile, maybe trying to push towards HM pace in the final couple of miles. This'll help simulate the effort in the race when it gets beyond ten miles.