Run > Race

VLM 2014
What do I say? From before the start by head was saying to hot to Sub 3, my left calf cramped up whilst lying down at the blue start and it was far busier than I imagined!
We were moving it must have started, quick pee just before the line then I'm off...... Into a jog!!! First pair of miles were so frustrating due to the sheer volume of runners my race pace should have had me a few pens further up? Kept my head quite well even though at this early stage it felt my goal was gone, concentrated on just ticking the miles off, 10k in and I had calmed down and was aware gun time was just under 2 mins ahead so I started using the gantry clocks along with my manual lapping. By half way I was still down but getting it back, need to get to 20 to see how I'm doing, calves very tight and right sole very hot/sore apart from that I was fine. Docklands was a slog but pace was still there, passed the 3:15 pacers early on, pushed on up to the embankment and I still felt good, tight but good, looked along the road and I saw a flag? Also saw Big "Fecking so far away" Ben this was it shit or bust my feet were burning, my legs were on the verge of cramping and the sub 3 was on! Past one of the 2:59 flags then continued working down towards Big Ben, onto Birdcage then desperately seeking the Mall turn, I could see the finish, I'm there, final wave to the stand then last big push to the line. Clock was 3:01:3x Garmin and stop watch gave 2:59:33 and 2:59:32 I think I've only gone and done it!!!
Great hard earned PB and sub 3, bit warm for my likes but could not fault today, well apart from my start position, I learned a lot today about myself and the benefits of training!
Over the last 7.2km - passed 431 and passed by 1!
My top tip - negative split LR and ML runs prepare you for the last few miles (1:30 negative split)!
Lucozade dual fuel gels @ 5, 10, 15, 20 and 23 miles (carried 4 picked up 2, came home with 1).
Hydration - every second water station I picked up and took some on board, every fuel station I picked up (drained 2 and approx half of the rest).

Split/Time Of Day / Time / Diff / min/km / km/h
5K / 10:24:49 / 22:55 / 22:55 / 04:35 / 13.10
10K / 10:45:50 / 43:56 / 21:01 / 04:13 / 14.27
15K / 11:06:42 / 1:04:48 / 20:52 / 04:11 / 14.38
20K / 11:27:49 / 1:25:55 / 21:07 / 4:14 /14.20
HALF / 11:32:26 / 1:30:32 / 4:37 / 4:12 / 14.29
25K / 11:48:48 / 1:46:54 / 16:22 / 4:12 / 14.30
30K / 12:10:09 / 2:08:15 / 21:21 / 4:17 / 14.05
35K / 12:31:33 / 2:29:40 / 21:25 / 4:17 / 14.02
40K / 12:52:34 / 2:50:40 / 21:00 / 4:13 / 14.28
Finish / 13:01:24 / 2:59:30 / 8:50 / 4:02 / 14.90
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1) 1m - 8:08(8:05/m) 129/139bpm 123cal
2) 1.03m - 7:28(7:16/m) 141/161bpm 124cal
3) 0.98m - 6:35(6:43/m) 148/153bpm 118cal
4) 1.03m - 6:53(6:40/m) 152/161bpm 125cal
5) 0.99m - 6:29(6:33/m) 159/164bpm 120cal
6) 1.02m - 6:57(6:48/m) 160/163bpm 125cal
7) 1.02m - 6:46(6:38/m) 162/166bpm 124cal
8) 1m - 6:37(6:36/m) 163/166bpm 122cal
9) 0.99m - 6:37(6:41/m) 163/167bpm 120cal
10) 1.05m - 7:00(6:40/m) 162/166bpm 127cal
11) 0.99m - 6:38(6:41/m) 163/167bpm 121cal
12) 1.01m - 6:52(6:46/m) 161/164bpm 123cal
13) 0.99m - 6:45(6:48/m) 161/164bpm 122cal
14) 2.02m - 13:21(6:36/m) 160/166bpm 246cal
15) 0.99m - 6:58(7:01/m) 160/164bpm 112cal
16) 1.02m - 6:59(6:49/m) 160/164bpm 124cal
17) 1.01m - 6:51(6:46/m) 161/165bpm 123cal
18) 1.96m - 13:47(7:03/m) 162/165bpm 240cal
19) 0m - 1(/m) 163/163bpm
20) 0m - 2(7:10/m) 162/162bpm 1cal
21) 1m - 6:47(6:49/m) 162/166bpm 121cal
22) 1.02m - 6:57(6:50/m) 164/167bpm 123cal
23) 2.08m - 13:27(6:28/m) 165/169bpm 214cal
24) 1.03m - 6:46(6:33/m) 170/172bpm 122cal
25) 1.24m - 7:55(6:23/m) 174/178bpm 149cal