To Wednesday, the 12th of August, 2015, I'm Martin yelling, he's Tom Williams, and this is

episode 292 of Marathon Talk. I'm going to do. On this week's show, Tom and I speak to BBC's Mark Daly about his panorama investigation into Alberto Salazar and the Nike Oregon Project.

We bring you up to speed with the latest on the doping scandal surrounding the I-A-F.

Nick Simmons gets deselected by Team USA, there's news of Kenyan athletes supporting a great

cause and our first ever Zempo T-shirt makes the Facebook album. You rate your run and stand atop the Jabra podium.

So Tom, what have you been up to?

What have you been up to? I've been running. I've completed week one.

Get in. Of my 12 week 5k schedule check me out one week down do you feel like you're into it is it is it is it is it motivating you it is I have to say I was so there's only really one session in the first week which was a two mile tempo effort on Thursday and it was it was good I enjoyed it it was meant to be it was

meant to be two mile two by two miles and then next week was going to be three miles and next

week's four miles and we put a link on last week's show notes to this schedule so you

can see it there. But I just felt, it's weird, I just felt intimidated by two lots of two miles. You were scared by a couple of miles?

Yeah, what's scared by two? Scared by two. So I just thought you know what? I'm going to take it down to I spoke to coach Matt. He said it was cool

and so I'm going to take that to just a one two mile effort ease myself in next

week's three or this week now is three in the week after's four. But it went all right. I mean, God, it's a long way to go. I did two

laps of the stray, which is just a fraction over a mile, like a fraction, fraction over a mile.

And I think I did 7 10 and then 7 8 and that was I probably

could have done another lap would have been an absolute max effort i.e. was probably about current 5k pace and that tied into my 5k

my last part run. So I've got to you know to get my target I've got a good 30 seconds mile quicker than that so

quite best you get going then best you get going then. Best you get going. I'm looking forward to it.

It's all about pacing there, Mark, isn't it? You know, you've got to ease into it.

You've got to get stronger and stronger over 12 weeks and then nail it on that, whatever that last day is.

And I'm being hang out with my dad.

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