It's 11th of December 2013. I'm Martin to do you know So, I'm going to do. On this week's show we speak to the last British man to break 210 for the

marathon Mark Steinle. Kenanisa Bakee gets into his marathon training. We have news of gold in the

European Cross Country Championships. There's Boilin the Run and training talk is all about

your race day checklist and

Jantastic gathers pace.

Tom?

What you been up to, mate?

I've been Fiesinger and Douglassing.

Have you, you been Fiesinger? I've been Fiesinger and Douglasing. Have you? You've been Fiesingering?

Oh, that's good. You enjoying? You enjoying it? You've been for a massive Fiesinger?

I've been for a giant great Fiesinger. It's been really good actually. I am really enjoying it. I did,

my four miles, a half marathon pace, which she talked about last week was a self-inflicted

total disaster. Went off like an absolute loon, detonated. I think my last mile, I was looking for about

to half marathon pace if I was in the marathon shape that I want to be in would be about 604 per mile.

Obviously it's 18 weeks away from that and I'm not in that kind of shape so I was thinking

about 620 per mile would be reasonable. So of course I went through the first mile

in 604 or something like that and detonated.

I think my last mile was about seven minutes and I was I was sort of slavoring all down my chin and I think but

Oh dear. It's good though so you know it it is good to do that sometimes. You need disasters to have to have non-disasters.

Absolutely, yeah, it was a great training lesson for me and we actually we did it as two two mile loops so that helped I think I was

53 or 54 seconds slower on the second loop in the first and by doing it is two identical

loops it really helps you to understand the pacing so I could see. I did it with my

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