Toasted chicken sandwich and a blueberry and banana smoothie for Sunday breakfast - well brunch really given that I didn’t emerge from under the duvet until midday. Left the lucozade at home, and took two energy bars and another banana to test out munching on the way around my last long run before next week.

Just an easy ten miles looping around Limehouse, up the canal to Angel and then back through the City past St Pauls and home.

Felt great hitting the road after a week of stuffing myself with pasta. Was really energised, and actually had to fight to keep my pace down to the usual 10 min/mile marathon target, rather than letting rip and risking injury.

Have been exercising with the background concern that I might have micro-fractured my right heel sometime in the last month, but it felt great today and I’m pretty sure it’s going to be fine on the day next week.

By the way, don’t forget to check-out the updated Spectating page. I added a photo of my running gear, so you’ll know what to look for if you’re out on the route next Sunday.