The marathon is only 3 weeks away.  I went back up to the Tate Britain run - my longest run.  I need to do this run at least a couple more times before the marathon.  One of those times was today and the second time will be next week.

I carried a small bottle of water - the one that I got when I did the JP Morgan run a couple of months ago.  It is an ideal size.  Big enough to carry a decent amount of water, but small enough to not be a hassle for me to carry in my hand.

The run was ok: legs were not too tired, but I noticed that I was a bit down on energy from 7km left to go in the run.  I think I need to get a running pouch/bag of some sort, so I can carry some sweets with me to boost energy levels when I need it.  I don't care about the style, so long as it doesn't take up much room and doesn't move around when I'm running.

I noticed that I had done this run in around 2 hours 47 minutes when I ran it in April this year and today's run took 3 hours 8 minutes.  That's quite a big variance!  Granted, there were a few times during today's run when I fully stopped and did a range of stretches for 3-5 minutes, but I still thought that it would even out in the end.  I am aiming for a sub 3 hour run next week.

I am still working on the strength of my knees and the muscles that support them: the quads.  When I'm waiting in a queue, I will balance on one foot and raise the other leg, bent at the knee, or I will do some gentle squats.