It's money time

3 days to go till the big dance and I am feeling great. A little nervous as well which is probably a good sign.

An update on the last three week (my garmin is not downloading properly so will fill in details later):

Week beginning 6th July...

Mon: 10k Cahill in 46:12 @ 4:46 (148)
Tues: 14k run to Work in 1:09:06 @ 5:05 (149)
Wed: Corporate cup in 23:45 @ 4:01 (173) - felt sluggish and heavy legs
Thurs: Rest
Fri: 7k very easy around city
Sat: 25k Threshold run around manly in 1:50:48 @ 4:26 (159). 5k splits were 22:50 @ 4:34 (148), 20:11 @ 4:02 (171), 23:21 @ 4:40 (157), 20:12 @ 4:03 (170) and 24:12 @ 4:51 (154). Very pleasing last long run and a big confidence builder.
Sun: Easy 10k with stroller.

Total of 74k

Week beginning 13th July...

Mon: 9k around city
Tues: 14k run to work in 1:06:26 @ 5:01 (154)
Wed: Rest
Thurs: 8k around city
Fri: 10k with 8k at marathon pace (~4:20)
Sat: Rest
Sun: Easy 12k

53k for the week. Was planning a bit more than this but was quite tired so figured the body needed some rest.

Week beginning 2oth July...

Mon: 10k cahill run
Tues: 7k to work from Spit Junction
Wed: Corp cup in 27:05 @ 4:35. Just took it easy pacing a friend
Thurs: Massage and 6k

I will rest tomorrow and 5k easy on Saturday.

Good time to review my mistakes/ lessons learnt from sixfoot and see how I have done better.

1) Sixfoot taper was stop running for a week - not good. This time I am trying a much more active taper than I have done before and it feels like it is working - rating 10/10.
2) Dehydration (i.e. too many beers and not enough water in the week of race. This time I am having an alcohol free week (except one small drink tonight) - rating 9/10.
3) Work on my core strength to prevent stitches. Had a great 6 weeks post 6 foot but have hardly done anything in last 5 weeks - rating 5/10.
4) Pacing - was too optimistic regarding fitness levels and the compounding effect of above meant disaster. I have been toying around with the idea of a sub 3 attempt for the last couple of weeks however have decided to be a little more conservative and not overestimate my abilities. Yes perhaps I could do it, but unlikely. I have printed off splits for 3:02:52 i.e. 4:20 pace. 3 hours is just a stupid round number anyway ;-). Rating = will find out.

Now all I have to do is stop watching the tour and get some sleep...

Some stats...

The last 6 weeks I have:

• averaged 79k per week
• done 5 long runs of 37, 30, 30, 30 & 25
• 1 long-long run, 2 x threshold runs and 1 marathon paced run
• 37 runs in 42 days
• Lots of threshold running and a few races

All set it go... its money time.