Final preps for Decathlon

The Decathlon I'm doing for the Rays of Sunshine Children's Charity is this coming Saturday and Sunday at Oxford. So far, £190 has been raised and there have been a few more donation pledges in the last couple of days. The target I set was £1,000 - whether it gets hit or not at least there's a few hundred pounds to go towards granting a child a wish and I'm very grateful for people sharing their support for this worthy charity.

In terms of readiness for the competition, I feel pretty good - strong and a bit more agile after a few months training, although running is my weakness and hope that my hamstrings hold out.

100m - Did 13.01s earlier in year and will be looking to go 12.8 or so. I have done some starting drills as that was where I was lacking most. Top end speed is ok but not brilliant and I must try not to over stride and reach with my front foot as that's what caused the hamstring issue last time.

Long Jump - Haven't practiced except for 3 jumps earlier this year where I no jumped, 4.85m and then no  jumped. I need to spend as much time as I can getting the run-up right before the 3 attempts on Saturday. Looking to go 5.50m+.

Shot Put - Did 12.15m last week in competition and feel confident of hitting 12.50m but the target I've been set is 13m so it will require everything I can muster for an explosive action.

High Jump - only practiced once, last week. Had about 8 jumps and managed 1.45m but this isn't great for points. My target is 1.60m - I will try the Western Roll in warm up to see if I am better with that technique.

400m - I am a 500m specialist in indoor rowing, with a PB of 1:19.9. I am able to handle a minute of hard effort but it's totally down to how much lactic hits me in the legs. My strategy will be the same as for a 500m - hard start for about 7 strides and then back off into a power cruise, maintaining speed until the last 100m and then just give it everything that's left to get over the line. I smell a fly and die!

110m Hurdles - Did this once as a young teenager but haven't been able to take on a flight of them this year so am filled with trepidation at the thought of clattering one or straining my groin muscles! Target is 18 seconds, so i have a cushion of 5 seconds to cover 10m more and 10 hurdles than the 100m sprint.

Discus - I'm stronger than ever so as long as I can get a half rotation in and hit it right, should be able to go 32m - 35m I think. We'll see

Pole Vault - Having done 2.30m last week and almost clearing 2.40m, I am fairly confident about going 2.50m+ with a bit of conviction on the runway and getting the catch position right after watching the technique on the videos of my efforts (need to keep left arm straighter as I take the weight).

Javelin - feeling good, did 48m from standing week before last and 55m is surely within reach, even if I am ony able to hobble a 5 stride run-up.

1500m - Euuuchh. Horrible. Not nice. Not looking forward to it. Really looking forward to flopping at the end!

Overall - in pretty good shape. Haven't been able to do as much technical work as I'd like but still confident of doing fairly well. Injury is the concern - how will the body hold out, and how stiff will I feel on Sunday morning?!! Daley Thompson's target is 4500 points. I'm gunning for 5000...

Today's weather made me question what the heck I was doing, but I think it's going to be a bit better for the weekend. As long as it's not too cold it'll be ok. If anyone's near Oxford and wants to drop by for an hour for a giggle - it's at Horspath stadium. Cheers all