Another sharpening tempo run plus some strides

10M including 5.1M hilly tempo run at ~5.20min/M and 6x100m strides

Last time around, I ran (a 5.4 mile long leg at) the National 12 Stage Road Relay the weekend before the race and found it an excellent sharpener. Today's run was the equivalent (but run in the slightly less speedy environs of Brockwell Park).

I warmed up for a couple of miles and then hit three laps hard and chased that up with a bit of a warm down which included some strides.

I didn't time it but was pushing at 10K effort. I felt in good shape. Flowing nicely.

I re-read the end of the Spedding book last night including the last weeks of his build up to the 1984 Olympic marathon. I'm starting to get my head in the right place now.