A kind of crescendo run

18M - double; recovery run & (kind of) crescendo run
6M am recovery run at ~8.00min/M
12M pm with 0-6M at ~6.15-7.00min/M and 6-12M at ~5.20min/M (with hills)

My last big day before the race. I'd have preferred to fit this one in yesterday as I may have to shuffle the rest of my week's runs to accommodate it.

Yasmin and I ran gently to work together in the morning. My legs were feeling almost worryingly good. I'd rather they didn't start feeling sprightly 'til next week. I don't want to peak too early... This evening's run should sort that. It was hard.

I ran home with my pack at a moderate pace - a bit of speed here and there, but mostly fairly slow. I then hit Brockwell Park for 6 miles. Hard. I didn't time it, but just ran at something between 10K and half marathon effort. With the hill in the park it was probably around 5.20min/M pace.

It was pleasingly painful. I felt my stride was nice and 'marathon shaped'. It's good to feel it ahead of the race.

There's a bit of a blurb about the race on the England Athletics website. Please excuse the cheese.