28 days to go - BST and feels like it!

Route#9 Distance : 20.5 miles Duration : 2 hrs 57 min 12 sec Energy : 2053 KCal Max HR : 161 Bpm Av HR : 139 Bpm Mile pace : 08:38 min/mile Mission statement : 20 miles approx 3hrs 10 slow (09:30 125-135-145) Neg splits Okay, I know I went much quicker than I should have done, but the weather was so good I could not help myself. As usual I prepared for the long run with a breakfast of porridge, coffee and "vitamin I" and set up caches of Lucosade, Red Bull and Jelly Babies. I ran 3 laps of route #9 each faster than the last and have to admit that I was pretty bushed by the end. The pace I set today was almost exactly the pace I will need to do for a 03:45 marathon, will the big occasion give me that extra boost I need to cover the remaining 4.7 miles? I hope so. On the down side, my blisters have got much worse and my right knee was quite painful once I stopped. I really hope I can deal with these issues in time. Only 4 weeks to go! A big thanks to the Gods for a great supper and better company - cheers guys.