Muss: I've been eating like a pro since I got home on Tuesday; sounds like I'm not the only one. Nice race report. You worked hard to get that pb by the sounds of it. Tweak the training a bit and you could be knocking on the sub 2:45 door at VLM16. I'm looking forward to VLM as well. Love the buzz either side of a marathon.
Just a quick pop in to say it was nice to catch up with a couple of threaders in Berlin. Some impressive runs inc a few pbs.
Really enjoyed my trip to an amazing city; would definitely recommend it.
Just to prove you don't necessarily need to hit the right numbers in training. I had a pretty bad build up to this. A couple of weeks in Kos (Jul/Aug), got ill and bonking badly on at least 2 key long runs and struggling with anything at MP. Think the training must have 'gone in' anyway and a good taper helped: 2:43:58 (35 secs off pb) but had a slow 1st mile and a shocking mile 26 (30 secs off pace without really noticing).
Matt3: I'd suggest following one of the P&D schedules. You could be knocking on the door of sub3 if your training for your 3:30 effort was as disjointed as you suggest. If you start an 18 week programme in June you should also be in decent shape for any races late July. I use these P&D schedules and this time incorporated the BAC sessions inside the last 8 weeks.