Waking up when it was still dark on Sunday morning, with screaming leg muscles and buses to the start leaving at 6.45am sharp, the prospect of taking on another race seemed impossibly cruel. But one thing spurred me on: the smug knowledge
, which are then divided into individual legs. These legs are not a set distance, so each runner can do as much or as little as they like.The Coastal Relay isn't a race - the 'Coasters' simply aim to unite and celebrate the running community of Great
with you. Sidestep injuryThe soft surface of trails can be a welcome relief for legs used to the bone-shaking impact of concrete or Tarmac. The uneven ground will also work your ankles and knees harder than road running, so if you're planning a taxing route
are performed without movement. Simply pick a position, hold the stretch for a period of time and then slowly relax out of it. For example, a static calf stretch is achieved by sitting down and touching your toes with your leg straight out in front of you. Make
, that it was easier to push more water past me. My legs being more buoyant meant I had a better position in the water.After Hyde Park, I've got one other open water swimming event this season - a 1500m river swim in Marlow, Buckinghamshire. I'm nervous about doubling
race out of the way and my legs still mercifully free of the achey hobble that marks out Challenge runners in the hotel, I sould have had a relaxing evening but I couldn't stop fretting about the 11K hill run. It had been by far my least favourite race
I started training for my 750m swim leg with a dangerous level of confidence. I had weekly swimming lessons throughout my childhood, topped off with lifesaving training (mostly swimming around in pyjamas staging elaborate 'rescues' of my clubmates
.25-1 per cent incline for 5-10 minutes, then set the machine at a really high speed (equivalent to 8/10 effort) and do 30-second sprints with 30-second jog recoveries, 10 times. Do the first five sets of sprints, and then jump off and stretch your legs
Immediately after a hard run or race, slow down to a walk rather than stopping abruptly. By keeping your legs moving - and pumping new blood to your muscles - you'll help your legs flush out waste products. Grab an extra layer of clothing too as your core
devoted to sharpening your legs with some speedwork, and finally as the race draws close, a perfectly timed taper to ensure you're full of energy and raring to go.Each mesocycle should be between four and eight weeks long. If you need to build up your
