, but these essential fats deliver benefits, so don't avoid them. Try salmon pâté or guacamole on a couple of oatcakes after a run." Ian Marber, the Food DoctorLose the tension"Avoid wasting energy during a race by unnecessarily tensing muscles, especially

drinks stations along the route, as well as countless food stops serving local delicacies from foie gras, oysters and entrecote steak, to ham, cheese and fruit. The party starts well before the race begins though. In the days leading up to the Saturday

the full spectrum of runners, from college-level athletes, to philosophers who run in their spare time, to the philosopher who only started running to test the ideas in this book. Good for: food for thought on a long run

? VeesterHere are some key tips:   1. Don't just have one big meal in the evening (see above).   2. Look for variety in your food choice (a typical dinner, for example, could include a starter, main and dessert instead of just one huge bowl of pasta).   3

, the alarm went off...it was 4am and time to get up! My race head said, "Eat breakfast, the start is in two hours", but my body said, "food? You must be joking... go back to bed!"I forced down two jam-filled baps down and tried to focus on what I had to do

. So stop making excuses and go running. 1 Make time in your schedule for a run every other day with your most important client – yourself. Do this first thing, at the start of the week, before the blank spaces start filling up with other priorities.2

maintaining your social life. Core Values With three disciplines to train for, the idea of adding core stability work to your training regime may fill you with dread, but strength and conditioning play a key part in Ironman training. Your running

provide what benefits. Don't ban foods but fill up on stuff that is healthy and nutritional first. PinguPongu Drink plenty of water. I have a bottle with me at all times and am always sipping, especially when I'm craving food -it helps beat off

in the energy bar section of your local health-food shop, supermarket or specialist running store.This choice of tempting flavours simply highlights that there is now a massive choice facing runners when they come to choose an energy bar. To make the decision a

! The iPod and Garmin need charging, bottles filled ready for dropping off, plus the all-important checking of the map. But after all that, job done. 16.61 miles this week and it was good. It was an out-and-back course, so no loops to make me feel loopy