Speedy - dont know if you've done Edinburgh before, perhaps not but my one piece of advice would be to really hold back atagged start - way more than usual - the first 6 miles are really quick down to the coast and very easy to get carried away on - believe me I've made that that mistake!
20. 7.10 157 through 20 miles - gel in and 10k left to run. We joke briefly that its only 45min 10k or something, I'll take your word for it as I'm starting to flag mentally. 21. 7.27 158 Starting to get a little tough now, I think this is where the train split, and I signalled that I was dropping off the back. 22. 7.29 159 Quads starting to really feel it now, and I'm on my own. Isn't Speedy supposed to be at the fetch station somewhere round here? 23. 7.45 159 Damn, I should have done more long runs! A quick check on splits and I work out that all I need to do is keep the pace sub 8 and I'm on for about 3:10, but I'm going to have to work for it. 24. 8.34 157 come on, this is too slow, but I'm feeling a little sick, memories of pavement pizza at FLM05 mile 17 come flooding back. Ignore the nausea, it will pass. 25. 7.45 157 Come on, keep the legs turning over, I know I should have a gel here but I can't bare the thought. 26. 8.38 158 Really working now. What? Who's that... WTF are you wearing?... "Hi, I'm Poacher...." .2. 3.30 157 (8.53/mi) And done. Running round the top of the Mall I know that Mrs Fin is there somewhere and I hope I'm not looking too sorry a state. As I almost collapse over the line, pretty much and emotional wreck I see Lorenzo and I think Carbloader but I really couldn't take much in.
So, there you have it, a nearly 5minute PB and I couldn't have done any more on the day. I must say thanks to Lorenzo, without who I wouldn't have been able to get anywhere near. And sorry to both Poacher and Carbloader to who neither of which got much sense from me at that stage in the race!
So a quick debrief on lessons learned.
Probably could have done with a couple more long runs with MP at the end to avid the pace drop towards the end.
I actually know that the sickness is caused by lack of gel/water as Its not the first time this has happened and I have actually recreated this in training so really should have got that last gel in.
Remember the race is 26.2, not 26! My split calc didn't factor that it would take me at least 3mins to cover!
half split clearly shows I perhaps went a little fast in the first half but to be honest I'm not sure if I'd have come away with the time that I did as I think the slowing was more due to endurance towards the end and maintaining the speed over the last couple of miles
don't move house 2days before your A-race and spend hours clearing out a loft space!
So, to work on for next time - more endurance so more Long runs needed and some strength too, so I think I'm going to incorporate some hills.