It's Wednesday the 28th of March 2012. I'm Martin to do. So, On this week's show our spring motivation campaign draws to a close we bring

you results from a speedy race in Lisbon which is the fastest half-marathining nation in the world

and is highly Gabri-Silassie getting fat? Who'd want to be paced by Mansuit Zipping Yuki?

You rate your run and have a rant. Training talk is all about reaching a

racing peak and tapering and Tony talks to us about his current state of mind. But meanwhile,

Tom, what have you been doing?

Well, I have been smashing my all time 5K PB, bring it on.

Can't believe it. Look at you. Come on, us a load out. But bear in mind. Okay, bear in mind we only have a you know an hour or so for the show

So I know you'd like to wax on and on and on about how fast you run. But so let's cut to the chase with this and get it over with.

Well, it was a massive, massive breakthrough run for me. I have to say, my all-time PB was 1810 on a downhill course many years ago and I'd always kind of have this block of I couldn't run much faster than six minute

mileing really and so you know that's 551s or something on a downhill course.

And I've never thought I'd go much quicker.

And I've trained really hard.

And I've worked really, really hard

through Jan fantastic Febless and Marchvless.

I've done 70 miles a week all the way through March for us. I did 280 miles in March

for us. I had a bit of a wobble during the week and well we said last week didn't we that

Dan was going to come up and pace me around and James was going to come over and

and we know we're gonna have a bit of a race and the three of us

gonna work together well of course the day before

unfortunately Dan got called into work so couldn't come and pace me and then on

the morning there was a road accident which meant James couldn't get there for the

...