5 days until the gun. Crikey.

I thought I’d share just a few thoughts on the race strategies I’ll be employing for the big one on Sunday.

My first thought is to try and run what is known as a ‘negative split’. This is when you run the first half of the distance in a slower time than the second (ie you get quicker as you go).

This will allow me to tap into my body’s fat stores (no jokes please) as the primary energy source, allowing me to save the body’s limited glycogen stores for later in the race (approx. 2,000 calories stored as glycogen at maximum). Last time I ran the marathon (when I beat Gebrselassie!), I burned a grand total of 6,600 calories, so it’s just as well I’ve got a spare tyre to tap into!

If I run too fast at the start, as many people do, my body will breakdown essential energy sources that should be reserved for regular body functions (eg fuel for the brain!) and I will hit ‘the wall’ earlier. Not nice.

My second key strategy will be to put on my I-Pod at various times to try and distract me from the job in hand. This may sound unconventional, but an overactive brain also uses up valuable calories, so I’m literally just going to try and switch off. No point worrying!

The other big news is that I’ve sorted out my exercise regime for after the big event. I am indeed the latest signing for West Malvern FC! I’m not getting any younger and I fancy a kick, so that’s that. Entertaining football too, I can tell you, so if you fancy watching from the sidelines, I’ll see you there!

Weekly Tip from the Top (half.

Guest columnist, Jamie aka Jambo (Jamie Hyde Personal Training Services).

Pre-race food. It is really important for Mark to make sure that he gets his food and drink intake right in the day or two before the marathon.

He’ll need to consume complex carbohydrates for several days, to ensure that he is literally brimming full of energy. Pasta, rice, bread (all brown preferably), potatoes and porridge are all good examples of this.

It’s equally important, however, not to overeat, as excess calories will be converted into excess fat and the heavier you are, the harder it is to run.

In terms of hydration, it is a fundamental requirement to start the race fully hydrated, though not with a full bladder, as you’ll only need to stop! Little and often is the way forward and over the 48 hours before the start, not just that morning.

Mark will be eating porridge with banana for breakfast on the day and perhaps a slice of toast or two to keep him going. Maybe even a beer or two afterwards as well!

Next week I’ll be back with the full race report. We can only see how it all pans out and see what destiny has in-store for me! Please visit www.indianoceanrace.com to view the official website of the world record attempt, to meet Guy and Andrew and to make a donation if you so choose.