Dean - Ran Vyrnwy twice - I always feel like the second half is uphill although you never get too far away from water level.
Jonas - 3 Maras to date, 3.24, 3.14 and 2.59 over 20 months. Plan to run several more
SG - Should have changed the name yonks ago when I was asked on the 3.15 thread as it could lead to numerous inferences I guess. Reality requires much less thought - I have two daughters, Menna and Nia.
PMJ suggested I introduce myself in here as I am looking at doing some shorter stuff through till april next year when I will go Full again. Training thus far this year was a very loose P&D ave 47 m week with a sub 3 target for VLM which was acheived with 35 secs to spare. The P&D schedule (although I binned all vo2 stuff due to a stomach Injury) has dragged my half down from 1.23.40 to 1.22.29 (Goal is 79.xx), my 10 k still sits at 37.35 but was on a hilly course 2 weeks out from VLM and will hopefully be addressed in 3 weeks at Capenhurst, 5k went from 18.39 to 17.29 at Christleton last weekend.
I am nearly 44 and dont have any meaningful plan at the moment other than following a 3week 10k improver from the time to run website. I have booked Vyrnwy Half for Mid September.
Lost all summer last year due to a psoas injury caused by track work and not warming up properly. Am really interested in what you guys would suggest with regard to appropriate sessions and realistic targets.