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Interesting, something I'll bear in mind (2h20 happens to be my longest so far). I have a mixture in my runs. My usual 10k is pavement for 3k, metalled trail (Richmond Park) for 2k, boggy quagmire (Wimbledon Common) for 2k, metalled trail for another 1k (Putney Heath), and then 2k of pavement/road (Tibbets Corner to home).
The Towpath is a similar mixture. Pavement for the first part to opposite Craven Cottage, metalled trail with patchy bogs to Barnes, "lovely brown concrete" and then flagstones almost to Mortlake with patches of bog, and then mostly pavement to Richmond.
My commute in is all pavement though, as is the intervals I should be doing right now. Thud, thud, thud.
Greenbank
sounds good, one thing I suffered from last year having done all my long run training on trails was that after about 2.5 hours my feet begin to really hurt, no blisters or anything, just really sore from the constant pounding, so for marathons now I'd make sure I did the majority of long runs on road to avoid this problem...