Last Minute Tweaks in Training

Strength

I have realised the last couple of weeks as I have gone beyond 9 miles that my leg muscles are feeling the strain. I didn't want to increase mileage on road so have opted to add 10 Squats morning and night to try to build additional strength to take me those last few miles.
I find that I use my arms to help deliver a little more forward momentum at times, especially uphill later in runs and I have also added a few push-ups with the squat sessions.

Energy Gels

As I reach longer distances I carry a mini Mars or caramel choc' to give me a bit more fuel but, after a choking scare some years ago, I have to stop to eat this. I thought I'd experiment with energy gels but needed to test it out before the actual day.
I chose a box of 6 Blackcurrant flavour gels and took the first out on a 7km run this week.
First realisation was that with sweaty fingers it's difficult to tear open. I did get it open enough but with it all over my finger tips and it is Really Sticky. However, I did find that I could squeeze the gel into my mouth very well and the consistency and taste were good. About 6 squeezes whilst running emptied the sachet but I was then stuck with it until I passed a bin. Impressed so far though cursing sticky fingers I feel it did deliver.
I am carrying 2 sachets tomorrow on my final long run to take at about 45 min and 90 min for what is intended to be a 2 hour run.
One issue is where to carry them.

Shoulder - Arm pain

I have problems with my left shoulder which shows itself in upper arm pain after I have been running for over an hour or so. I have exercises for this which involve finger tips on top of shoulder and drawing circles with my elbow and doing these morning and night is helping. I also try to remember to hang my arms down and shake them and roll my shoulders from time to time when running.

Shoes 1500km

I still have the same shoes I started running in when I was 59, 6 years ago. According to RunKeeper, I have run 1500 km in them. I was going to get new ones but having left it too late will be running in these.
I will be taking the inner soles out and giving them a good internal clean out as I have noticed that fine grit, particularly sand works its way up the shoe when my feet are hot and even more so if it rains and my feet are wet.

Shirt

Various running tops allow different airflow and I love my 2017 Great Run Manchester 10K shirt for warmer days. I'll keep a weather eye open and select a top based on how warm I think I'll get.

Travel

I checked my travel arrangements today and was mortified to find that to get into Manchester City Centre for about 8:30 on Sunday there were no local trains.
I'm going to have to drive either to the Manchester Airport line or toward Manchester and park near a Tram station.
Worth checking your travel plans in advance!

Sponsorship

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.