I'm Martin yelling, he's Tom Williams, and this week's show we've got an interview with the

men's Olympic marathon champion Sammy Wangeru. We've got your questions about

first time marathon running and running in the heat. We've got your questions about first time marathon running

and running in the heat.

We've got some news about Brighton, ballots and Mickey Mouse

Medals.

Training talks all about how to choose your next marathon.

We rant, we rave, we winner of the week and that is about it.

Tom, what have you been up to? Well I was over in Wales at the weekend we managed to

dodge most of the bad weather and I was taking part of the national middle distance triathlon championships in in Bala which is half fireman distance roughly

2K swims a little long 50 mile bike which is a little shorter and then a 20K run.

And it was good. It was kind of my first training session back really. I went as hard as I could like it's a race but it really was my first proper hard session

back since Lansarotti. I went okay I was reasonably pleased I'd like to have gone a little

bit quicker

swim bike and run but it was good and it's a great base to build from I think it was

24th overall out of 624 finishes I think so it was a reasonably good day.

Yeah really good

then to build up for the outdoor. Yeah really good you know it's you always feel

less fit than you are don't you especially when you're coming back from a

big race and you just gradually getting back into it and

you know I didn't feel particularly fit so it was nice to to kind of prove that wrong with a

decent performance and a good starting block to build from and you've been hanging around with some

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