Really nice long run. Started off with John. Found the first couple of miles hard, quite light headed and felt a bit sick (maybe the bacon sandwich was a bit too close to run time) but after 3 miles I felt quite good. i know this happens now (and it's a good reminder that I need to warm up before the sprint next weekend) - though I think it's probably partly psychological too.
Headed east over to the River Lea, this really is a lovely part of town, running down the tow path there were cafes and pubs and people rowing and most of London doesn't even know it exists. Hung a right at the Olympic Stadium along the side of Victoria Park then left down the Regent's Canal.
Started to want water, I don't tend to carry water on these long runs as usually in london you're about 3 secs from a shop, apparently not the case in Limehouse Basin and it was Wapping before we got a drink. Harold and Dan caught us here (I'd given us a half hour head start) then headed west along the Thames. I was feeling really good along here but John was having problems with his knee, so he left me at Westminster (about 13 miles).
I then headed across the parks and was pleased to find my way back to the canal at Paddington. The last few miles felt like a slog, especially being on my own but managed the full 20 miles so pretty happy.
Legs feeling pretty good, so definitely think the week off was a good idea.