training. "If I'm finding training hard, I think how much better I'll perform on race day if I stick it out. In a race, I remind myself of those times in training when it hurt and I still pushed through."What about those days when you simply don't feel like

/rhythm of your stroke to be in time with the waves.8. Swimming in a PackLane swimming in a pool is great for training but it doesn't help when you're coming to race day. In an open-water race you need to be aware of and prepared for the changing environments

to be in time with the waves.8 Swimming in a PackLane swimming in a pool is great for training but it doesn't help when you're coming to race day. In an open-water race you need to be aware of and prepared for the changing environments, such as the melee

the race, be prepared to lower your expectations on race day. Be happy you're on the starting line and in one piece, and enjoy the race.The gain: By not setting strict deadlines, you won't get frustrated when you miss them. More important, you won't start

When Gunder Hagg ran 4:01.4 to set a mile world record in 1945, his achievement stood for 3,215 days - almost nine years. Then Roger Bannister ran his historic 3:59.4 on May 6, 1954. Bannister's record lasted just 46 days before John Landy took

brain that you can complete these race-specific sessions, come the big day it should respond to your efforts with a "been there, done that, no problem."Trick Yourself FitSessions to get your mind and body in shape and in syncThese core speed and distance

runs and races appear to increase it." It's also believed that the more intense the workout, the longer and greater the immune system is suppressed - one more argument for having easy or rest days after these sessions.Think Positive: "A healthy body

and is on her way to a photo shoot. Such is the immense pressure on the time of GB's top hope for a 2012 athletics gold these days, that I've been allotted a 40-minute slot with her in a taxi - neatly squeezed into the time it takes to travel between venues

the race begins, so that your first running steps of the day are not an uphill slog. Always take that first hill cautiously. Overdoing the pace early on can release lactic acid into your muscles, which will really hurt your efforts during the remaining

’ runs that never exceed 90 minutes. But if you’ve never done a really long run, race day could prove challenging, says Herrera, an ultra runner himself.“Long runs prepare you for time on your feet, pacing, mental toughness and how to fuel yourself