Faster...Stronger... Longer

This week was a fast week, only 32 miles invested into the training bank, but with my fastest 5 mile for a long long time 5.17 miles in 36.58mins average 7.08 min/mile and heart rate at 93% of max.
Speed sessions are getting better, and recovery quicker, my calf has recovered and feels strong, but my weight still refuses to move below 170lbs. (too much pasta, and beer, my vices!)
According to Mr. Stillmans chart for Ultra runners, I need to loose 15lbs.
So this week will be a Longer distance week, with more long steady distance work to burn fat, and more protein and less carbs.
The game plan is a 45-50 mile week at 8-9min/miles pace, with 10 miles done today at 09:34 pace.
The long term plan is 120 miles per week during August, tappering down through September ready for Spartathlon on 26th.

Also on a side note, I have something exciting in the planning stage at the moment, with my good friend Rory Coleman (pictured right, at London Marathon) in October. Rory fires my enthusiasm for pushing hard and challenging my limits, he's like a breath of fresh air, and It helps me to focus beyond Spartahlon.
more later...