Allan,
That's a great run split at IMFL. Congratulations.
However, from your split times, I am guessing that you gave up about 10 minutes and a dead even split( 3:00 - 3:05) by going out too fast in the first 10K. Hence, my suggestion above that the track is a good place to get IM race pace dialled in during long brick work-outs. The fatigue in your legs, and the adrenaline of leaving T2 can completely distort ones' sense of pace. For you, you have to be able to run 7:00 min miles like a metronome, with 112 miles of bike fatigue in your legs. That's what you need to shoot for. It's about great bike fitness, great run fitness and knowing absolutly what your pace is.
If you can run the second half of your IM marathon run split at the same pace or slightly faster than your first half - you will really move up in the standings. Everyone is fading BIG TIME.
I had a knack for this and I can't tell you how many people would pass me in the first few miles of an IM run eventhough I was locked in on 7:00 min/mile pace. In variably, they would be falling apart by mile 15 and I would move on past them.
Steve Fleck @stevefleck | Blog