and making it to the finish without walking.As for celebration: My wife surprised me with a bottle of champagne, (Not idea for re-hydration) but coupled with a McDonald's drive through, perfect! Anything I would have done different: Well perhaps a few more

. These carbohydrates attract water, leading to possible fluid retention. This fluid (and the energy from stored carbs) will help ensure you're hydrated and fuelled on race day. Fluid gains often disappear in the days after a race, when you're no longer loading up

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

anything and everything a go. He soon found his perfect nutrition and hydration strategy which he attributes to his success. Other runners can learn a great deal from Andy’s open mind and willingness to learn. Weeks 14 - 15Andy says: I managed to clock up

you from glare so you can see your route clearly, plus they’ll protect your eyes from the sun’s damaging rays.Water WorksIf you’re planning a long run, take plenty of water with you. Get hydrated before you leave, and if you’re heading out for more

slice of toast or half a bagel. Alternatively, a few swigs of a sports drink can give you a quick boost – these are easier to digest than solid food, and are a good source of carbohydrate if you can’t stomach anything more substantial.Keeping hydrated

calorie intake from carbohydrate sources such as pasta, potatoes, rice and cereal. This will pack your muscles with glycogen and delay the point at which you ‘hit the wall’ during the race. Stay hydrated Keep your energy and fluid levels high by cutting

with your health. A cold now would be as devastating as a serious injury. Even a very mild cold would still affect your running for a number of weeks. From personal experience, the two most important things that you can control are sleep and hydration

. It would actually have been better to have consumed sports drinks, thus taking in electrolytes to ensure the muscle cells were hydrated and balanced with salts and minerals. What I’m getting at is that you can get cramp as a result of very slight

. It would be useful to measure your nude weight before and after runs to see how much liquid you’re actually losing. Each pound in weight you lose while running equates to roughly 450ml of lost liquid, and any loss that occurs needs to be replenished.To re-hydrate