I am broken and it is all Mike's fault. We were talking over marathon specific long runs on Monday and I took away from it the idea of 3 x 5 miles with 1 mile recovery (this also chimed with a session I saw Andrew Lemoncello (http://adlemoncello.blogspot.com/
) had done recently (but he did 15 miles without a break).
Did 2 miles warm up and then did 28.05 (148hr), 28,23 (154) and 28.27(152) for each 5 miles with a cruise (about 6.45) recovery. Really struggled with the last 2 (which worked out at about 5.40 pace) but the route was undulating and some of it on gravel.
Ran around Kelham island for the first rep and then up and down Claywheels Lane and my favourite path for the last 2. Kelham island was too busy with traffic.
Also found out that they have rebuilt the bridge over the river behind the college and are putting down a trail there which will be good when it is finished.