Marigold - straight back in with a 20 today ! The shorter taper obviously helps the legs recover quickly too. I remember you ending one VLM quite broken.
Bainsy - the BAC sessions Marigold posted up are the ones I did (only 4 of them due to illness and playing catch up instead), they seem a good way to mix some quality and soem miles, by the time you tag on a warm up and warm down you are running quite a few miles. They certainly need an early start on a school morning. I intend to do them again, as its a good way for me to get some miles in.
I still maintain that anyone could run a -ve split if they try to do it, but it might mean that you havnt run your best race. There are probably a lot of folks not quite ure what MP should be for them, but its better to go out a bit conservatively than going off too quick and blowing up. I was passed by a very big guy that had "magnus the diesel" on the back of his vest, I looked him up later and he did a 3 min -ve split, but I guess that you cant call yourself "diesel" and walk home.
CW - its always warm on VLM day. One year I should train in a warm summer and then do an Autumn marathon rather than train through the winter for a warm VLM day, although I coped ok with last week, and all the salt loss (it was all on my kit).