will need to refuel, so take carbohydrate snacks and/or drinks with you.You should also consider regularly adding a short endurance run off these longer bike sessions to develop the ability to move from biking to running. These do not need to be fast

achievement has been with regard to recovery. He now makes a conscious effort to maximise recovery, making great use of combining protein shakes with real foods. He admits he still needs to practice his drinking and fuelling strategy on his long runs

:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week

it. If you wear too much you will be too hot while you run. I think you have to make sure you wrap up, hot drink etc once you get home. – lurkerI always have problems in winter. I get very hot when I run and find too much clothing really uncomfortable

characters and stories out of the cloud shapes above me. In that manner, I soon reached 10 hours. I had a cracking headache from dehydration, and felt quite sick from constant sports drinks and too much sea water. I thought I saw a big black cat on board