to improve my pace, I added a special ingredient to my training. Hard work! Hard work in the form of group speedwork sessions every week. And during my training for the London Marathon this year, while adding a speed session or two, my office nickname

. It's a little disconcerting. A minute feels like an absolute age to claw back. However, there were a couple of areas where I fell down on my practice run, which I can definitely improve on.The first is keeping an even pace. I'll need to maintain a 6

to break a sub 4-hour marathon in the past. So to improve on this, any training (hill, tempo or interval session) should be done at above this heart rate.The whole appointment was broken down into a lengthy report, and because I'd explained what I