Clarebear 3 - if you fancy a flat 20 miler try the Thames Riverside 20 (on the same day) organised by Clapham chasers. They have pacers and is geared more as a pre-London training run rather than a 20 mile race, so depends what you are looking for.
My Planned MP pace is based off my previous 2 marathons and in the hope I continue to knock 5 mins off my previous marathon times.
Andrews - Wow that's a lot of plans you have! I totally don't believe in Plan B, C, D etc because in the last few miles when the going gets tough its so easy to say to yourself that Plan B or C will do.
RBC - im training for sub 3 and I usually split my MLR's into 3 Starting at 8min mile for the first third, middle third at 7:45 and the final third at 7:35 6:52 + 10% = 7:33 6.52 + 20% = 8:14 think the average (MP + 15% should be around 7:54)
ha....... just realised im doing my MLR a tad too quick!
6x800's at the track was tough last night and didn't enjoy it one little bit but was happy with the 800 splits 2:54, 2:49, 2:52, 2:53, 2:51 & 2:52
I don't mind running in the rain and in fairness I have been lucky as I think I have only got wet about once or twice so far in the plan, but looks like tonight recovery 6miles will be a soggy one.
I tried making healthy flackjacks a few weeks ago but they didn't turn out too well so think I might have another go at it.
Running eye, 7:07 avg for 22 miles leaves you in great shape for sub 3. Great long runs going on everyone. Love carrot cake too! Did the Bramley 20 today, nice run then the first 4@8min mile and then 12 @ PMP (6:52) and the last 4 at recovery pace. Felt hard, especially rhe last 4 i just wanted to get them over with. Calf started to niggle near the end and got a nasty blister on the arch of my foot as i have new othotics but besides that not a bad day. The Mars bar in the goody bag was the nicest ever!