I cracked on with usual Tuesday running double myself, 6.5M easy lunchtime, followed by a monster pyramid session at the track, 400/800/1k/1200/1600 and back down (8.4k volume). Was prepared to run it around 95% usual intensity and ended up feeling pretty good. 75/2.36/3.14/3.58/5.18/3.58/3.16/2.34/74. The 5.18 mile in the middle was particularly pleasing.
The science behind beetroot seems credible enough, so I'm thinking that since it's a vegetable and it's good for you anyway, you may as well try it. I'm not a fan of taking it in liquid form but FWIW I can confirm that a daily dose of the real stuff (say, the amount you get in a Waitrose beetroot salad) is still enough to turn your pee an interesting colour. What I don't know is the correlation between pinkness of pee and changes in nitrate levels, but I'm willing to take part in a trial if there's some free beetroot in it for me.
Gels: SIS Go gels work for me, also PowerBar gels, which is a stroke of luck because the first time I tried one was 27k into the Berlin Marathon. Potential schoolboy error but it did the trick.
TR - It's not textbook but I remember recovering pretty well after VMLM last year. I did 50 miles on the bike to loosen the legs on the Monday then straight back down the track on Tuesday for 5 x 1k, average 3:08. Will obviously take it easier this year with some rest days and maybe a final tempo-lite HM pace run on the Thursday.
In fact, I've felt the freshest I can remember after a HM, and managed my standard Monday spin/run double yesterday. Some tightness in the glutes, calves and hammies but really quite mild all things considered.
Also, a special shorts warning for TR on this link. I still know how to gurn in a finishing straight!
Its odds on that anyone racing a HM will be out on the roads the following day, forcing the issue.
Sorry Ric, I don't think you can advise someone against racing a half marathon four weeks out from a marathon, and then go on to say that it's only a problem because you are assuming they're going to be daft and not allow a reasonable recovery from the half marathon.
Four weeks is more than adequate time to recover from an all-out HM. Moreover, if you're sensible and take a couple of rest days, then ease back into proper training the week after the HM, you can still fit in a good quality final long run before the taper, which will give you plenty of recovery. You will benefit from the fitness effect of the HM itself, you're quite likely to run a good time which will give you a lot of confidence, and it will give you a good indicator of potential marathon fitness in order to decide on a target.