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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.
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Greenbank
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!