but not hold a conversation. Always bookend harder runs with easy warm-up and cool-down jogs.Non-subscribers can find out how to avoid one of the most common first-race pitfalls below. To read the full article - including more race-day advice and two exclusive

Kingston Breakfast Run 16) Opportunity to attend two hands-on training seminars with Liz Yelling focusing on motivation and race-day preparation Lucozade Sport Super Six adidas running kit (including trainers) and a state-of-the-art Garmin

and exhaustion.Back-to-back workouts – known as brick sessions – can be hugely beneficial in the latter stages of your training, not only in terms of preparing your muscles for race-day but also for practising the logistics of transition.Bikes, boats and bungees

-minute charity entry. How I beat... Hit these goals - just copy these people...Three hours, four hours, my first marathonHow I overcame Self-doubt Injury A hectic work schedule Race-Day Nerves What if... Last-minute disaster - changeable weather

finding it difficult to find an opportunity to practice my race-day breakfast. Would running several hours after an evening meal be a good alternative? Gul DarrA. Yes. My suggestion would be to swap your dinner for breakfast foods though - that way, you

to replace those calories early on will be a big help.4. Warm up, cool downMoving on to race-day tips, a key aspect of the pre-race ritual is the warm-up. For Ironman, this can be tricky. You are going to be out there for a long time and you want to conserve

, ate another pasta dinner and waited for sunrise.On the morning of race-day version two, the high winds and waves were compounded by horizontal snow and whiteout conditions. At great risk, the ship’s crew rescued the advance team from the island

up. Fat reserves can therefore postpone or prevent a race-day collision with the notorious ‘wall’. Eat foods that are high in unsaturated fat, such as nuts or fish cooked in olive oil. Limit foods that are high in saturated fat, such as pizza and ice

on their race-day experience and the rollercoaster journey of the last eleven weeks ...Jason Bowers (aka saintjason) Finish Time: 1:20:19 (Target time - 1:25) Jason says: I can never really remember races - all I know is that because I was running faster

the highly trained athlete, sleep becomes more important, but the hours might be less because their sleep is more effective," says Paul Martin, author of Counting Sheep (Flamingo; £7.99). To read the full article - including race-day advice, the pros