The carbo loading starts here

5M recovery run at ~6.45min/M with pack

The carbo load has landed. Three days. 600g carbohydrate a day. That's the plan. I suspect day 1 is the best. Novelty. And my longstanding predilection for pretzels and other bread-related items. And glazed muffins. Last year, by the end of day 3, I was feeling pretty hacked off with starch. And fairly muzzy headed. I'll enjoy it while it lasts. I'm hoping I can persuade Franco Manca pizzeria to give me one of their pizza bases untopped for general nibbling purposes.

Oh. The run was good. Legs getting springy. Eyed up mile 25 on the Embankment.

Just six

6M recovery run at 6.45min/M with pack

Just a gentle six to work today. Off to pick up my number this evening. Feeling great. Haven't been this fresh in a year, and still another 4 days til race day!

Dress rehearsal - with a touch of race pace

8M recovery run at 6.50min/M with 2M at 5.20min/M

I headed to Battersea Park this morning for a dress rehearsal. Totally unnecessary I realise, given that I've raced five times in the last couple of months in my race day kit. But I did the same last year and found it useful. I pootled along at just under 7 min miles and put in 2 miles at race pace in the middle. Felt good.

Ten and a trip to the course

10M - general aerobic run at 6.30min/M with pack

I visited the second half of the course today.

I took the tube to Bermondsey, walked to Tower Bridge and then ran the loop from 12.5 to 22.5 miles - out to the Isle of Dogs, through Canary Wharf, Poplar and then back to Tower Bridge. I then cycled the last bit of the route on a Boris bike.

I ran with my headphones and pre-race psyche up soundtrack and had trouble keeping myself slow. It was good to remind myself of the twists and turns and, more importantly, little ups and downs. It was also good to visualise the race. And the discomfort.

Summary of week ending 10/04/2011

Mon 4/4 - Rest
Tue 5/4 - Rest
Wed 6/4 - 19M double; 5M recovery & 14M med-long run at 6.15-5.55-5.30min/M
Thu 7/4 - 13M double; 5M recovery & 8M hill rep session incl 30x400m off 45s
Fri 8/4 - 10M double; 2x5M recovery runs
Sat 9/4 - 8M incl 5.4M relay race at 5.14min/M
Sun 10/4 - 10M general aerobic run
TOTAL - 60M

A steady Sunday

10M steady run at ~6.30min/M

Just a steady day as my taper kicks in in earnest. A spin around Brockwell and Dulwich Parks. I felt pretty good after yesterday's race, and could have contemplated a long run for sure. I'll be itching to go by Sunday.

I've managed to keep my weight up despite all those miles - I weighed in at 59.8kg this morning, which I reckon is probably not a bad racing weight. I've been between 60 and 62kg the last year. The scales reckon I have 7.9% body fat. Will have to look back to see how that compares.

A great sharpener at the National Road Relay

8M incl 5.4M road relay (28m18s; 5.14min/M)

I feel the speed is coming. I had a great day at the National Road Relay. Despite two fairly hard sessions on Wednesday and Thursday, I hit a good speed today. I kept it fairly controlled the first half of my leg and managed to keep my tempo pretty even as a result. I had a runner ahead and gallons of the trademark Highgate support (complete with loudhailer and siren) to help me on my way. And we managed an impressive 14th position (our best for some years). Fantastic!

I have a week to suck in the benefits of the weeks of training behind me, fill my legs and liver with glycogen and prepare mentally... can't wait. I've got three days off (Monday, Tuesday and Friday) to help me on my way.

Recovery

10M - double; recovery runs x2
5M am recovery run at 8.30min/M with pack
5M pm recovery run at 6.45min/M with pack

Just a couple of gentle recovery runs today. Legs feeling fresh by the evening. Relay tomorrow. Chance for a real blast.