Roundman - to me the principles of training remain pretty much the same whether you are trying to run 2:45 or 3:00 or even 4:00.
To run 2:45 having run 3:00 you need to improve almost 10% so you could pretty much do the same schedule but aim to go 5-10% longer on your runs or 5-10% faster
ie if it says 15 miles do 16-17 miles. if it says run 8:00 for slow recovery runs, run 7:30s and instead of doing 10 x800 in 2:55, aim for 2:45-2:50.
You need slightly more miles and at a slightly faster pace and quicker reps and races but the basic schedules can fundamentally remain the same and if worked to break 3:00, then a year stronger, with a slight increase in fitness and pace, it should work for 2:50.
I'm fairly sure the only difference between when I was running sub 2:30 and now I'm more in 3:00 shape is that it was originally slightly faster and further and I was quicker because I was younger but the basic training and principles remain the same.
Great report BRB - you did brilliantly to cope with being sick - but your quickest mile did come after being sick!
I always find the Lucozade tastes differently mid race from when I normally drink and slightly different as the miles go past as the taste buds change.
I took six gels or shot bloks around with me and didn't take any at all and still have them. I didn't even seem to have the energy to take them out and ended up thinking I was getting enough from the Lucozade drink and the Lucozade gels.
I didn't think I needed extra but would have done had I been racing at full health and fitness.
Re pacing, going too fast isn't the best way but a 3:45 was an outside possibility so the speed you ran at wasn't outlandish and sure you will be capable of it next time. And your splits are far more even than mine.
However, to go faster than you've trained and quicker than your half-marathon races suggest you should run, to get time in hand because you are sure you will slow isn't the most efficient strategy.to maximise your potential.
well done Sam - yes 26.5 to 26.6 seems to be about norm - could be partly going off racing line because of sheer numbers and getting to drinks stations but also the tunnels.
Roundman - think my body has enough trouble coping with even one marathon per year now after 40 years of marathon training and probably more likely to wait until next spring. Just calculated my 34 London's now average at 2:51 after a few slower ones in recent years and it's obviously only going to go one way from now.