A pound up from yesterday. The scales now read 11st 4lb. And after a run. I step into the shower and scrub the dirt off my calves and ankles, the sweat from my face, from behind my ears. I know it’s irrational, but a germ of a thought percolates

. There is also a trade-off between speed and comfort: you might be able to ride a few miles in a very flat position, but if it affects your breathing or causes neck and back pain you'll find a more upright position is preferable. The secret to tri bars is to see

put on your wetsuit. "You simply need to shift the material away from your extremities and onto the body," says Kiddle. "So aim for the leg cuffs to sit two to three finger-widths higher than your ankle bone, with the arm cuffs the same distance from

recovered really well, so that's good.You've been nursing a few injuries recently - the back injury in the Bupa London 10000 and the bone spur during the Berlin Marathon. How do you push through the pain barrier when you're running injured? (Question from RW

it that much! Lisa K I had very bad calf pain after my track session, had a cold bath today and now the pain has gone! I grab a woolly hat, get a cup of tea and quickly get in. It's shocking at first but after a couple of minutes the torture isn't too bad

and it was almost impossible to avoid abandoned water bottles and other obstacles. I trod on a water bottle and nearly sprained my ankle – by some miracle the pain was temporary and I was able to carry on, but if it had ruined my race I would have been devastated

the city on a lorry, the family came under fire. Dhuhulow was shot in the ankle and fell off the lorry, and his right leg was crushed under the wheels. He was unconscious for 16 hours. Dhuhulow received minimal treatment, and as a result his bones healed

. – CindersJoin the threadTHE SAAB SALOMON HELLRUNNERWell that was fun! I was surprised how dry most of the course was - even the swamps were short and only ankle-deep in the main. It was a well organised event, even if the course was a bit fiddly. I managed

/(kg.mile swimming) 0.62 cals/(kg.mile biking) 1.44 cals/(kg.mile running). It must be true it was on the Internet. – ToucanI have, no doubt incorrectly, been reluctant to claim too many calories for biking and swimming, because I tend not to feel so much pain as I

of ‘pain is my friend’ ethic – that we’re sworn to uphold.Now, about that secret. I wouldn’t want anyone to think I’ve gone soft or anything but... um, this is hard to get out... I often take walking breaks during my daily runs.There, that feels much better