Thanks guys; it was warm though not much different from London in April which I cruised around (was using it as a training run for EMF) and was only 4 minutes slower, amazing how 2 marathon experiences can be so different!! Mind you, I took a camelbak back with Electrolyte in that race and didn't for this one, perhaps that was also a factor to think about. My Heart Rate was a fair bit higher than usual which suggested pre-existing fatigue.
No matter how many marathons you do they still surprise (and challenge) you, you think you have worked out how to run them and then you have a bad one, and question how you ever did your PB! That's what makes them so tough but also addictive! I was also looking for the next marathon to do, but I have an Ultra in August so have to get through that first.
@Cbo - yes, enjoyed the city and also got engaged in the shadow of Arthur's Seat the evening of the marathon so the bad running experience soon become secondary!
Well done everyone; I'm one who was dissapointed and found it tough - legs gave way after 18 and had to resort to run/walk from 20-25, first time ever in this my 7th marathon! Managed to keep running for the last mile as the support picked up and did 3:44, 20 minutes outside my target, with a huge positive split! Can't put my figure on what went wrong, maybe too much sight-seeing the day before, but I think I have to put it down to a bad day on tired legs from many months of training. On a better day I can see the PB potential in that course but not sure I will be returning to Edinburgh.
Thought it was largely well organised apart from that crazy long walk to the shuttle bus. Very nice chunky medal and I do like the tech t-shirt. Goody bag was spot on, with not too much garbage to carry around with you.
i keep marathon morning breakfast fairly light (probably cup of tea & toasted bagel with jam) + it's also good to get it in 2-3 hours before you run. I usually pop an immodium around this time as well, just to be on the safe side..!
Re: Carb Loading - I'm on my final day of carb depletion and will carb load from tomorrow. Apparently if you deplete carb stores early in the week then load, you absorb the new carbs better.
During pre-marathon week I use a (free) iphone app called My Fitness Pal - and scan the barcode on the food packet to keep track of how much I'm eating and the carb intake. Ideally you don't want to eat too much, i.e. over your daily calorie intake but make sure the carb intake is a sufficiently high proportion (~75% of intake vs Protein and Fat). For average runners (we're generally leaner than the most) you want to aim for around 500-600g of carb on Thursday + Friday. Saturday you can carb up too but try & finish the loading by around 6pm.
I've spent a fair amount of time in supermarket aisles check nutrition values. High carb foods would include: Bagels (w/Raisins), Pancakes (w/raisins), Oatcake (taste like cardboard but high source), Potato Cakes, Malt Loaf, Pitta Bread, Crackers & of course Pasta/Rice (Brown varieties best).
Had a super trail 16 miler on Saturday morning with a progressive-recovery 10k last night. Resting today with a bit of core tonight to keep my mind occupied. Nice tip about the shelter Hillheader - I'll bear that in mind on the day.