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Basic strategy is to run even effort/pace, in order to hit halfway in around 1:28:30 - 1:29:00, then metronome even pace to hit the finish at 2:59:00. For London, in practise that means taking advantage of the slight downhill through miles 3/4 in Woolwich to get half a minute up early on, then run slightly inside target pace on the flat till halfway. Negative split is dangerous because hardly anyone negative splits at London (or elsewhere), and psychologically I think it helps to be running slightly inside target.
@Sainsburys_Ed - I might be racing London myself the following year, but I haven't thought that far ahead yet!
PhilPub-
Ta, was just wondering how it worked, I can't pace myself for shit at the moment (I'm learning slowly) but I'm quite happy to run on perceived effort and HR and then the 1km auto-lap bleeps from the Garmin to tell me how I've done each km.
Legs and back felt utterly destroyed last night after yesterday's HM commute, which is odd as I felt mostly ok at work during the day. Could barely lift my legs up to take socks off.
Thought I'd sleep like a log but I just couldn't get comfy, not the best night's sleep. Woke up feeling mostly ok (apart from the 5 year old jabbing me in the head telling me to get up and make her breakfast) but a morning walk (school drop off and then to the pool) and a 2km swim has loosened everything up again and I'm feeling vaguely human. The bike can >>>>>>>>>>>>>>
Wonder if I'll hit the 'fuck it' switch at 8.30am tomorrow morning when I should be getting up to go to parkrun. I'm going to try the "Set a Target" mode on the Garmin tomorrow and make it shout at me to do a 25 min 5k, must remember to look up how to disable it mid run when it starts to get on my nerves as my legs are shot.
Greenbank
What is your strategy for this pacing? Is it just flat 4:16 km splits or do you build in some faster sections knowing that it's slower going elsewhere, or even plan a slight negative split?