My last long run... and starting to focus on race day

18M long run at 6.15min/M (0-6M), 5.50 (6-12M) & 5.30 (12-18M)

This is my last long run before the marathon. And like my last one, it was a real confidence booster. I've had 2 hard days in the last 3 (a race and a long rep session), but my days off have let me put my feet up and I felt fresh. The two hour bath I had yesterday also helped.

I accidentally hit 6.15min/M for the first segment despite taking in three ascents of the Brockwell Park hill. I think I was a bit eager having been reading the 'mental approach to the marathon' section of Lore of Running. I also watched Paula breaking her world record on youtube.

Anyway, I thought I was cooling it a bit for the 2nd segment... repeating the Nerurkar mantra 'train don't strain', but still ran 5 secs a mile faster than planned. 5.50 now feels easy as soon as I change my form to lean a little forward onto my toes. No real pushing required to sustain the speed, just an adjustment of style.

I refuelled on Lucozade during my 2nd stint and then upped my pace for the third. I hit and held 5.30 without going crazy, trying to focus on my form and thinking about what I'll have in my head on race day. Some little mantras. To the rhythm 1-2-3-4. For the last 6 miles. I'm looking forward to them you know. While I can't properly remember them in last year's race, those last 6 miles also left a deep impression on me. And the 4000 odd miles I'll have run since then have all been aimed at getting to 20 and then running the race of my life.

These last three days at home running, relaxing and beginning to think about the race properly have been really useful.