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Hi Rennie, Sub 3 is around the corner. My view is that the trick is training for sub 2h55m. You can then still be conservative then and get your sub3.

Great session Nutterman. it does seem well within reach with those HM times.

Steve, I also ran a 88 first half. I must admit I got mixed feelings. From the very start I didn't feel great. It didnt help that it seems virtually every runner started way too fast around me almost sprinting in some cases.

Even waiting for the start the sun was quite strong and I could feel my head and neck feeling quite warm. For me it was not so  much the heat in terms of temperature but the direct sun and lack of shade.

I took me a couple of miles to get some sort of natural rythm going. I've done a couple of fairly large marathons but London really takes the biscuit as far as crowds of runners is concerned.

I stuck to my pace plan and got to the half 10 seconds behind schedule in just over 88 minutes.

At this point I could already see loads of runners slowing down and some even cramping up and walking.

You'd think runners capable of an 85 minute half would know better and pace themselves conservatively. It's a mistery to me why so many people after weeks of training and mental preparation would set off too quickly.

You can't avoid sites and forums talking about the importance of conservative pacing early on!! What are people thinking!!??

I understand the heat may have played a part (certainly in my case) and the harsh winter may have not allowed some not so serious runners to get the necessary long runs but at one point people were actually sprinting and we hadnt even crossed the river yet.

Anyway, by mile 18 I started feeling the effort and started to mentally recalculate and visualise the rest of the race. At that point I had a strong suspicion I would not be able to get a 38/39 minute last 10K as I intended. As it turns out I ran the last 10K in 39:38

I ran the 2nd half in just over 86 minutes (1minute 40 second negative split). In the last 7K I overtook 240 people and I was overtaken by 2 runners.

Will go out for a jog today as I feel pretty good and will resume proper training next week.

Steve, I'm running the BUPA 10K in just udner 5 weeks. Is there a particular structure or speed session you would recommend to improve leg strength in that short period?

Apologies for the long post!!

miles mean nothing to me so I kind of rely on the Garmin if no km markers

Are there kilomoter markers as well as mile markers?

Anyone know how the GFA area is set up? Is there room for a short jog within the starting pen or is it too busy to even move?

In previous marathons (not London) I've been able to jog within the pen do to the smaller numbers of runners in the faster areas.

I was also kind of hoping to leave my bag 30 minutes before the start and get to the GFA starting pen 20 to 25 minutes before the start. Is that realistic or are the crowds too big?