Running2:20:54 21.77 mi (6:28 / mi) +123m6:22 / mi ahr:136 max:153 shoes: Asics Gel Hyperspeed (2) (8.5)
Last (and probably first) run of 20+ miles before the marathon. Split it into 7 sections:
1. Warm up run to Don Valley
2. 3 miles at just under marathon pace on the track
3. 1 lap of the tempo loop at marathon pace +45 seconds
4. 3 miles at just under marathon pace on the track
5. 1 lap of the tempo loop at marathon pace +45 seconds
6. 3 miles at just under marathon pace on the track
7. Warm down run home
Jess Ennis in attendance for the last tempo section. A few niggles / bits of tightness today, but nothing that really affected me. Feeling pretty depleted by the time I got home, but I did do the session with no food and no water on what turned out to be quite a warn and sunny morning.