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@Sainsburys_Ed
Just stop drinking 2 hours before the race and don't start untill you actually start running then you shouldn't need tho loo at all (well prviding you pop an imodium or two as well!)
Managed two runs over the weekend, 20km or so on saturday was unpleasant due to fatigue and falling over, and sunday, which was only 10k was glorious and fast!
I think I'm going to shoot for 3.20 so will aim to do a fair bit of time at that pace over the next few weeks.
Going to cut cycle and swim training too so that I can do more, high quality running as Saturday was pretty much useless!