Runners face as you quoted it, is a load of bollocks. I know some people say runners have thinner looking faces and bodies but thats due to being in shape thanks to the training. What's wrong about being in shape?
lots of good training going on by all, particularly Dachs, simon and SS stood out.
tuesday was a 2*3*1k off 90 secs and 5 mins between the sets. Target was 3 to 3.04 mins reps but that proved beyond me as I felt very leggy and started to fade at the end of most reps. Averaged 3.08. Wasn't overly happy with them but I know I will improve with a few more goes at it.
thursday was 10*400 off 60 secs target was 68/69. They came out 66,68,68,68,68,68,69,69,68,67. First rep went through 200 in 31 so slowed it down but still too fast. Next 5 were controlled but the recovery started to bite but held together to end on target. Happy with these.
Suggest you find a sub 4 hr thread on here and take some advise. You fell in the mistake most runners starting out do...which is you run your long runs too fast. learn to do this and you will run faster on race days. I get it doesn't make sense but think about it....is everyone else wrong?