Lincoln park run PB, 1m 30sec faster than two weeks ago. I consciously pushed myself a little harder than normal, I spent 14% of the time in Zone 4 Threshold and 4% in Zone 5 so clearly a long way to go on pushing myself. Dave, what percentage of time should I spend @ Threshold?

Shortest blog post about this weeks long run, 17k before work, nasty!

Tomorrow is a new day!

Have a look on strava.com

Great to get out in the fresh air this morning, met no-one on this short reservoir and moor land run

https://www.strava.com/activities/519142321

So much more fun running when the sun is shining!

It is long over due that I start pushing myself harder when out running, my heart rate rarely goes much over 150 beats. I tried to push myself a little harder today and managed to cut 2 minutes off a 6k loop I regularly do from home. Working from home today gave me chance to get out at lunch time and run from Denby Dale down to Clayton West and back again. I spent 55% of the run in Zone 3 “Tempo” for me that’s 155 – 166 bpm.

Onwards and upwards, I enjoyed it today and the weight has slightly started to reduce

Check out the run on Strava

I’m not sure how Paul finds the time to train with all his work and family commitments, but he does.

If Paul can find time to train, you can find time to train.

Our aim is to establish a routine in his training as far as we can. If you do training sessions at the same time each week then it makes it easier to keep to your programme. Paul can be flying off to distance parts of the globe but can still try to stick to his routine. It’s not always possible but if he misses the odd session it’s not the end of the world. Getting fit and staying healthy is a lifetime pursuit not a passing fad. If you want to be fit enough to attempt whatever challenge comes your way. Build your training routine.

This week’s training focus

As we approach the last few weeks training before London the focus is on speeding up Paul’s running. We know he can run the distance but we want to find out how fast he can cover the 26 mile 385 yards. This week is about easy runs of varying lengths but with some marathon paced running once he is warmed up. We’re currently using Jack Daniels (not the whisky) as our pace guide. Paul has a long run to do next weekend with the middle hour at marathon pace.

Hopefully Paul can lay off the cake and pies this week to allow his body to increase his power to weight ratio. His girls have been recruited to keep an eye on things. Getting friends and family to help you stick to sensible eating is a great support if this is your goal.

Why 26 miles 385 yards?

This is the distance from the east wing of Windsor Castle to the Royal Box in the now demolished Olympic Stadium located in Shepherd’s Bush East London in 1908. You’re lucky they went the short way!

More info can be found on Dave training website

Spring is on its way. Yippee! Lighter, warmer mornings make all the difference. I think I prefer running on a morning, it sets you up for the day and you start your day achieving! Jumping out of bed at 6am, one expresso coffee and then off.

6k for me is a great length, long enough to feel I have worked but short enough to enjoy. A few PBs on Strava is always a great motivation. 39 days to go so must must keep this up and stop eating any crap!

What a disaster, though Sadie did tell me she was proud of me on Strava! It is the first time while out running I gave up and walked the last bit. Where has my motivation and stickability gone?

There is only 40 days to go until the marathon.

Check out the run on Strava