hi David, there is no doubt in my mind you can go sub 3, and some!, chances are you'd have done it today in your training run if you'd just carried on for another 10k. It sounds like you're ready to go, but the only thing you need to do now, is not get injured by trying to cram in extra miles. Just keep ticking over nicely and you may see a time of 2:4x, or at least low 2:5X
superb running craig, nice one!!! If you don't run sub 3 i'll be amazed.
PenguinGait, at the moment i'm running my long runs at 6:55-7:20 pace which is Z2 heart rate. Goal pace is 6:35min/mile I'm running 13miles every wednesday at the moment with the first10 miles at MP then the remaining 3 as a cool down, or 7min/mil
Quite a few do advocate faster long runs with MP paced miles towards the end , but if it leaves you too knackered, as it is a bit of a beast of a session, then it may compromise your other key runs midweek.
Good luck at barcelona Wenty, why not try sub 3 there instead of london, then once its in the bag you can sit back and 'enjoy' london instead
well said, PCleasby, i've been caught out by this one more than once. i'm pretty certain my Garmin reliably suggests that i'm running 5secs per mile faster than i am, so i try and run accordingly. It doesn't take a rocket scientist to factor in Garmins' time error over 26 miles
Great post there Rob, and I'd completely agree. There's a famous basketball coach ( that famous that I can't remember his name who wrote an article on not focusing on the goal, but instead focus on the journey and just believe in the training. A goal just adds pressure to the exercise which in itself can be a detriment. Right, I promise not to post anymore psychobabble ???%#??!!!