It's only about 15 minutes slower than a flat marathon, so don't worry too much. While the weather can be bad and out by Colliford lake is very exposed, a lot of the lanes are quite sheltered, and the Draynes valley between miles 15 and 21 is 6 miles of downhill and flat that is quite protected. Just take it steadily, do the uphills at a very conservative pace and you'll get round sub 4 hours with plenty of time to spare.
Err there was a bit of a mishap I believe with them and they didn't get done (bit of a running joke behind the scenes - someone said to me "did u get your medal" in front of someone else who was evidently responsible for them and I said "no?" and it seems some of the team weren't happy about the lack of medals) - not sure why there was wasn't and yes I believe there was meant to be. Apologies on those.
Tremendous course to do it on n42, I was thinking I could have gone sub 3.50 on a flatter course, but the hills became mountains at the end. First race I've ever got the munchies on, normally I just get nausea.
As for recovery runs, I'm not averse to going out tomorrow, I went out and did 5 miles the day after a nonstop 21 mile run on the Cornish course, but I've also read that there's been some studies done and those people who take 5 days after a marathon off recovered quicker than those who ran in the next few days afterwards (they did scans for muscle damage, tears etc - can't remember the source, although it might be the "the competitve runners guide" - Bob Glover), so I'm kind of erring on the latter side. Also the fact that I'm walking like Charlie Chaplin currently would make me a little self-conscious .
However I do plan to get back on my feet latter in the week.
3.53.10 for my first ever marathon, slightly slower than predicted but delighted with it anyway, it was a tough, tough end to the race. Weather conditions were really good, bit too blustery coming up to Colliford and a bit too hot coming back down the Draynes Valley. The ending was pretty horrific as I thought it might be, but everything went pretty much too plan. Loads of people on the course, lots of encouragement, really friendly atmosphere, I got only got shooting cramps in my calf on crossing the line. Now when will I be able to walk again?