18 km last Sunday as the last long-ish run and after spending 4 hours driving didn't do enough stretching or warm-up, much as I thought I had done, and ended up pulling a muscle in the lumbar region of my back.  Not impressed! Consequently have managed 22 minutes on the treadmill yesterday  and, with just over a week to go I finally got out for a short run tonight, 3.7 km in 20 minutes, dead slow as planned.

This isn't exactly how I planned the last couple of weeks but at least I felt pretty good during the run tonight and will see how I feel tomorrow when I am going to do 13 km slow.  I had planned to start tapering as per the schedule but feel I need to do 3, maybe 4, 10 km between now and next Wednesday and see how the back's holding up once those are completed.

Other than that little problem i'm feeling pretty good, a nice win on the national on Saturday would be nice!

Hope you're all injury free and looking forward to the big day.

Cheers