Trail running 2:40:02  34.78 km (4:36 / km) +305m 4:25 / km
Richmond Park - 3 laps of 11.6 km each in 55:39 (4:48/km pace), 53:14 (4:36/km pace) and 51:08 (4:24/km pace).
Great last really long run before Abingdon, 3 weeks out. Did each lap about 6 seconds per km faster than I'd originally planned, but it all felt really good throughout, the pace felt very comfortable even on the relatively fast 3rd lap and the distance felt fine - I feel I could have happily carried on to marathon distance reasonably easily. Ended up nearly 3 minutes quicker than the same run I did 3 weeks before Manchester in March, and it felt much easier (although to be fair I did that run only a few days after a nasty stomach bug), but this was a good confidence booster.
Generally I think my fitness is broadly on a par with where I was 6 months ago for Manchester. The tempo runs haven't been going quite so well which is disappointing and a bit of a cause for concern that the speed endurance isn't quite there, but all the long runs have been great and everything else has been going pretty well - and I don't feel quite as fatigued generally as last time. Abingdon isn't really my main upcoming target - that's the London Marathon next April - and I see this as more of a stepping stone to an attempt at a decent improvement there, and a way of motivating myself to keep up the high mileage throughout the year, so that I'll have a really good consistent base to build from when I start London training in December.
Still, I hope that another sub-3 is on the cards in Abingdon - not quite sure if I'll beat the 2:57 PB, but I'll probably aim to set off at that pace (so 88:30 half way), so quicker than the 90-min first half in Manchester, and then try to maintain the pace in the second half and see what happens as a bit of an experiment. The 3-week taper starts now.