In reply to Pesda potato:
Three observations:
I never used to listen to anything running, but increasingly I hurt when I run (an age thing, I guess), and I live in Birmingham. I need something to get me out of the door. Someone else to chat with is ideal, but rare for long runs. Radio 4 works for me.
If you are really running 30 miles in 3.5 hours in training then you must be doing something right (or very badly wrong). If that is at race pace, then the world 100 mile record is yours for the taking.
I've been reading a lot of blogs of good ultra runners recently. I find that this is in many ways easier than actually running. Obviously I bow to other thread-contributers' greater experience, but I don't think sort of distance at the weekend is at all unusual.