Dave Bradshaw Running

Feels like the weeks are flying by, maybe a sign I'm in the zone and enjoying myself. Week two was almost an exact replica of the first. The only changes were an extra rep on Friday and a slightly faster long run on Saturday.  Before I go into last week's training in detail, I just want to mention my nutritional changes, they're quite simple really, eat more! For me this is extra bowls of cereal and also toast and jam. My energy levels appear infinite, and as a result I'm looking forward to every run. Monday 8 miles (13K) easy, weather was perfect for running and energy levels were high. Tuesday 8 miles (13k) easy, humid and windy, my least favourite conditions. I also got a reminder from my left quad to foam roll. Wednesday 7 miles (11k), up to Marlay Park for my first session of the week, which included 5 miles (8k) at 160 heart rate. For this run to happen I have to be out the door by 6:30am. I love these early morning starts but it does take the body time to wake up

Last year's Valencia Marathon resulted in a small personal best. I ran 3 hours 18 minutes and 31 seconds, it was my first time to ever run a negative split (second half faster than the first half) and my eleventh attempt at the distance. I'm definitely a slow learner! It was very satisfying and not once did I experience any weak spots throughout the 42k. Needless to say, I was thrilled, however I left this wonderful city thinking, what if.... What if this wasn't my third marathon in eight weeks, what if I concentrated on a good diet (eat more), what if I did some strength/core work? So here we are, twelve weeks out and my motivation is sky high. I want to run another personal best, feel strong and have a smile crossing the finish line, it doesn't sound like much, but to an experienced runner, we know what's involved! Time, commitment, patience, effort, recovery, support, to name a few. I've made some rough sketches that are starting to form a plan. Some of which