and mild overpronators up to around 13 or 14 stone (depending on how far you plan to race). In terms of ride, it's predictably a little more plush and less responsive than a 270-something gram shoe like the Asics Gel Verdict, and a bit less plush and more

to take it easy. Stay supple, sleep lots, and if it's a long race, bias your food towards carbohydrates and away from fats. The same level-headedness goes for race day. The more you plan - from what time you'll get up, to how fast you'll run your first

Where and when?Saturday, October 25, Barnet and EalingWhat is it?Run London Ragged is a series of two London 10K events supported by the Big Issue Foundation.. The Ealing race takes place in Perivale Park. The Barnet race boasts a location

Bupa Great North Run: A day to remember"Fantastic organisation!! Generous quality T-shirt. Everything was beautifully planned." Peter Hosking, on the Nike 10K Sometimes it’s hard to say just what makes a run so good. You might not set a PB

LINKS • Ironman Switzerland SITE • Official Ironman Website • Trinewbies.com• Ironman training planIn summer 2004, more than 20 forum members pledged to take on Ironman Switzerland in July 2005 - that's a 2.4-mile swim, 112-mile cycle and 26.2-mile run. Many

For an athlete accustomed to exercising outdoors, health clubs and gyms can be mystifying. Follow these three basic tips from exercise scientist Len Kravitz and you'll find that the gym becomes a home from home.Go in with a plan"A lot of people

and intensity drops off. This week, as your training hits its peak you should also eat a bit more protein, troubleshoot your race plan and choose your race-day shoes.Training ChecklistThis is the final week of big training, with your final long run of between 18

. You would be better served doing, for example, two back-to-back 15-minute efforts at your 25-mile time trial pace, or some other planned session that is specific to your Olympic-distance triathlon.      It is also important to acknowledge

by helping you cover more miles with less effort,” says strength and running coach Paul Collins, author of Dynamic Dumbbell Training (£14.94, Meyer & Meyer). “A weakness in these muscles is often a precursor to injury.”To shore up your black spots and make

at 5 milesGoal- sub 3 (yet agin)Time- 3:04 somethingI raced and paced well, all went to plan but my training needs tweaking- a fast 10k towards the end of this year should do the trickCelebrating-  Out with the forum chaps of course.Index of all quotes