Interesting Carterusm, I am also tweeking my diet and hoping to PB at Manchester without taking on any fuel mid run.
I usually try to get as many carbs as possible during a marathon build up but this time I am reducing the carbs, having more fats-mainly dairy and trying to avoid sugars whenever possible. My spring marathon plans are Manchester hopefully PB, then London at a more relaxed pace, then White peak at who knows what pace.
I want to run all 3 without any gels etc, Training at the moment is going ok but feeling hard-80+ miles most weeks all again without any fuel or water, longest single run so far without fuel or water has been 22 miles. If its warm for the marathons I will have some water during the race but only the odd sip.
I am like you Carterusm trying to become better at fat burning and less reliant on carbs/sugars, but I am not that strong willed as I can not miss my morning pre run toast with loads of nut butter and a large coffee!
My theory was as I am marathon training I wanted to work on the endurance as well as speed so I decided to run the "easy pace" faster so I had a bit in my legs before the interval. Just writing that it sounds crap- I am running 80+ miles a week that should do the endurance! Maybe next interval's I will run more like yours.
Running Eye, with warm up and cool down, it's odd that a 6x800 intervals session averages quicker than MP. Can I ask what your target time and training paces are?
Andrew I am not sure as yet what pace I am going to run the Marathon(s), I am loosely training off GMP of 6:40 mm. Todays interval session was run as follows; first 3 miles 7:00 mm, then the 800's at 5:35 mm pace with recovery in-between at 7:20 mm and final 1.5 miles at 6:45 mm pace
First interval session done! pretty windy and heavy rain, funny but didn't notice the rain during the intervals!
Ran at what should be my 5k pace but not my 5k pb pace which is quite a bit slower, found all the 6*800's equally hard apart from the last which was about as much as I could have given so probably all a bit too fast as I guess you are not suppose to hurt like that on a 800@5k pace?
Also I gave myself between 2 mins and 2:20 recovery this seems to be longer than others are taking but needed it to get HR to a rate where I felt ok to start the next rep.
Todays intervals where part of a 9 mile run, did the first 3 just off MP (probably wrong but wanted to have a bit of effort before the interval as for marathon training it all about endurance??) and 1 and a bit to cool down after-the last mile again ran at MP and for the first time ever that seemed slow but that was after intervals at 1 minute faster than MP. The 9 miles came in at AV of 5 seconds per mile faster than MP so that in its self should be a good workout