1. Before you go into the pen, find a side street with some parked cars. Pee between them. If it's outside a posh shop, so much the better, I aspire to pee on Prada.
2. Pee in the pen, at the side, not on the discarded clothes because they get collected up and distributed to the homeless. They deserve to not have clothes covered in pee because we're too lazy to aim right. Bugger the portaloos I say.
I shall nail my colours to the mast:
Bronze: Anything starting with a 3
Jimbob, if you're gonna do it Maj Stylee, don't forget to piss and moan for the last mile
I sorted my cadence last year and it was worth going through the pain barrier with it. It's only in this round of training, when I have stared to take a lot more notice of my HR that I have really felt the benefit of recovery runs - I keep my HR between 65 and 70% and my legs always feel better for them