I'm Martin yelling, he's Tom March 2011 and this is episode 62 of marathon talk

we've recorded two almost identical episodes of this week's show audio fuel have given

us one hour of music to create a long run

special. There's one version of this week's show with the music and there is one

version without the music. If you subscribe to the show through, you'll automatically get both of these shows.

Both shows are also available on the Marathon Talk website.

This is the version with the music.

There are four 15 minute music sections during this week's show to help

your long run fly by. On this week's show we tell you how to run for Japan and raise some

much needed cash for a nation in crisis.

There's an update from Marchvales and some news from the bigger world of running.

Tony shares this week's trials.

We interview Running Coach and author Sam Murphy.

There's a rant, a rave and a winner of the week,

and training talk is all about pacing your race.

Now Tom, what have you been up to this week? Well talking of

pacing your race I was doing the spend 20 with my mate Chris Jones on

Sunday and it was all about pacing wasn't I think a lot of people thought

are you're never gonna stick to nine minute miles you're never gonna do it I have to say

it was just about the hilliest race I've ever done in my life I don't think

there was an inch of that 20 miles that was flat but we were almost bang on.

We were a little bit behind early on and then we just gradually, gradually pull it back,

...