Tough session of hill reps today ... due to run 6 x 3 minutes at 3k-5k race pace (6:35-6:55). Tried my best (might have done better with company?) and ended up running on average 7:07 pace instead. On the upside, by my calculation the gradient was steeper than last time I did this session and the pace was faster (3.3% outdoors rather than 2.5% at 7:35 on the treadmill), so maybe not quite so bad.
Pfitzinger & Douglas - Advanced Marathoning. a serious plan, but if you're willing to put in the effort you'll reap the rewards. Build up the base mileage before taking it on. I used the 12 week/up to 55 miles, and took 14 mins off my PB on my 7th marathon (PB was set on my 2nd).
Take it steady and follow the plan. My sister and a couple of friends have followed it recently and found it much tougher in the second half. At that point my advice was to go back and repeat a week/weeks if they felt it useful. Last thing you want to do is push on and end up injured at the start.
You'll be running 5k soon enough, so enjoy the feeling of having it easy for now and let that build your confidence.
Big G - someone on there has pointed out that the little boy in 'The A Word' (the BBC drama about an autistic child) wore headphones all the time so the rule must be 'anti-disables' (her words, not mine).
As someone who works with young people with Autism I don't think this would be a great argument. If your sensory issues are such that you require ear defenders, discr aside, I reckon the last thing you'd be doing is lining up for a crowded race. Running, yes, but mass races maybe not.
Personally, I'm delighted to see this! I don't really care one way or the other if people have music when running, but rules are rules and I do get sick of people ignoring race protocol and doing their own thing.