Congratulations to the speedy "Berliners......." - some great stories.
I've been lurking on here hoping that some of the star dust would rub off and I think it worked.
I was there as well following at quite some distance the speedy (new) record holder and I was also moved by "Bolero" and "Chariots....." as I jogged down to the start. Only just made it, but that is a minor detail.
Plan was 1:31 to halfway and pick it up from there........did the first bit and then had a minor panic as I realised that 6:52 min/m to the finish would leave me 90 secs behind target of sub 3 hrs.
Rolled up sleeves and moved to about 6:45 min/m pace for the next 5 miles to get that average moving in my favour - it helped, but not enough for comfort as for the life of me, I couldn't figure out how much of a buffer I would need to take care of the final 0.2 mile.....
Pressed again and managed 6:19 mins for the last mile (my fastest overall) and crossed the line in 2:59:14 for a 13:40 min PB and first time sub 3 hrs in my 5th marathon. Even better, the fast finish gave me a negative split (and new HM PB) and I finished 2nd in V65 category, so a happy bunny.
Didn't trust the random drink stations so got round on about 2/3rds of a bottle of Lucozade sport and High5 gels every 5k (alternating ordinary version with caffeine). Still had two gels in my pocket at the finish and a drop of Lucozade so the cool conditions definitely helped.
The bands were great and the support well, rather restrained I thought, but enough to make a difference. Probably wont find a fast track like that again, so I'm glad I made the trip.
Easy few weeks now, then into XC and gear up for London 2015 - see you guys there......cheers, thanks for indulging my report!
Another vote for too long/too fast/too close to the "A" race.....
I just came back from Boston 2014 and improved my 2013 time by 8mins+ to 3:12:54. I ran 1:35:xx and 1:37:xx and everybody knows about the hills in the second half......
Not sub 3 obviuosly, but this was off avg 45m/wk and three long runs of 20m; 2 or 3 at 18m and the Bath HM. From memory I also had a couple of 5m XC races in the mix as well no other racing.
Pacing on the long runs was in the 8:15 to 8:30 min/m range but I had much harder quality session mid week, some at 5k pace or better but only up to 5m + w/u & c/d. For me this was 6:07 to 6:15 min/m territory. I ran the HM flat out in 6:42 min/m (1:27:xx). Fair to say the basic long runs always had a twist at the end: so easy 14 then progessive increase in pace per mile to finish in 7:07 or last 4m flat at 7:10. This mimics the effort required to maintain pace over the closing miles.
So, to summarise: more shorter but higher quality speed endurance sessions and much easier pace on the long runs would get my vote.