I have harped on about Marathon Talk countless times in this blog. Having picked up on it at it’s launch I have listened to almost all of Tom Williams and Martin Yellings thoughts, ramblings and musings on running.

Martin Yelling is husband of British Olympian Liz Yelling. He is a coach and is very very passionate about running and getting people into running. To add to the YellingGlobalRunningDomination™ he has added an Audiofuel Interval training design to his arsenal.

Following the same principle as the other audiofuel tracks the bpm derives your footfall and by adjusting this value it’s possible to simulate faster running. It adopts the same concepts as a Spin session at the gym. Martin has introduced his ideal 3 minute pyramid session. The track I have hits 180bpm but pyramids from 160->170->180 TWICE. Talking the runner through the session with verbal hints it forces you to push on where possibly you would give up.

I highlighted the word twice during the previous paragraph as when I did it, it was the second time that pushed me hard. Giving all I had in the fastest 3mins at 180bpm I only had 3 minutes to recover and go round over again – this time knowing exactly what to expect!

18 minutes later I was jogging back to the flat, exhausted and covered in sweat. I didn’t really fancy going out for a run beforehand but when I returned I was buzzing and I had only been out for a relatively short time!

Love these audiofuel tracks, they are great for individual training as I tend to get bored of my standard playlists and these offer a unique edge to what you would expect. Can’t wait to get my hands on the hardest bpm track although will make sure the hospital is on speed dial on my phone before going out on that one!!

Rock on with the next track AF, or maybe I should just stick to the current ones a few more times!

N

…in that order. Since last Wednesdays 2 park run I have been a bit lazy on the running front but have still been reasonably active. On Saturday I booked to visit my sports masseur in the sports clinic Bluewater. Following the 10km just below my knee has been a bit painful and I thought it maybe worth getting it stretched out, before that however I managed to get out on the mountain bike for a 13 mile ride with Laura’s dad. This time he went out on his road bike so the pace was a bit faster and the ride much tougher than the last one. It looked like baring one or two hills my heart rate remained low so a nice little workout. Useful as Monday was spent at Wimbledon so missed out on my spin session!

Tuesday am I managed to fit in a swim session before work a quick visit to baker st fitness first with a gentle warmup on the treadmill, some leg rolls and then into the pool for 30mins of front crawl…

Wednesday is Serpentine running day and it was HOT! Setting off to do the 3 park, sun glasses were determinately at the ready today! We set off with the 8-8:30 pack and as usual went off too fast I think we got through the first in 745 and second in 750, sadly I couldn’t maintain this pace and gradually I got slower. I think the final mile came in at 8:15ish which wasn’t a surprise. By this point I was pretty dehydrated and my mouth was very salty. We still managed to average an 8min/mi pace but just not sustain consistency.

Thursday morning I met up with my colleague at Old St for a little jog up to work. We had worked out the route was completely straight and assuming we started off in the right direction there was no chance of getting lost. After about half a mile I was starting to doubt whether we had indeed gone off the opposite way but fortunately not! Quite a refreshing pace this morning which was nice, also normally two runs back to back is normally an issue for me but today was fine.

Not sure what the weekend has in store for me, but we shall see.

N

Ok so that title maybe a little embellished but today our cruise pulled into Tunisia and as it was doing so I decided to don my running gear and do a few laps around the boat. A 30 min session was deemed long enough by me…it is a holiday after all!

5k later with a slight sweat due to the humidity I was done and guess I could proclaim to running s 5k in Africa!

Having won a hot stone massage in a raffle on day 1 I headed to that at 830 (pic isn’t me!)…that was interesting, to say the least. I have had a few massages over the last few months (mainly sports) thanks to my marathon training but this was very odd. Think I prefer massage hands to hot stones!

Anyway let the holiday continue including the eating far to much due to the 24 hour buffets!!