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@PhilPub
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Breathing... I've just started on a new technique for working on tempo runs at a controlled perceived effort. Like most normal people my breathing pattern changes according to intensity; I'm barely aware of it when running easy pace (a good thing), then it's 2-in, 2-out with my cadence for harder pace, finally going out to 2-in/1-out for close-to-maximal effort. I breach the threshold at different stages during races, e.g. early on during 5k/10k/cross-country, much later during HM/marathon, but there's always a switch, and things always feel less comfortable with the heavier breathing pattern.
Sooo, my thinking is if I can maintain 2/2 pattern during a tempo run this will (a) keep the effort in check and stop me losing form, in effect running a time-trial too close to race effort, (b) give me a vaguely objective measure of fitness by comparing pace against a set level of perceived effort, and (c) train me to run a marathon with the easier breathing pattern for as long as possible, before the inevitable kitchen-sink gurnfest.
Anyway - TL/DR - 8 miles at lunchtime including 5 miles on grass @ 5:46/m without breathing out my arse. Aiming to repeat this run a few times before the marathon. Running at MP effort or just above on grass should give me good fitness benefits without the pounding of actual marathon pace on tarmac.