team at Mile 17. But they all have one aim, which is to shout as much encouragement as they can muster, for friends, family and complete strangers.  2. Trionium Midsummer Munro Half-Marathon Where: Surrey When: June 20 With 13.1 miles

for this raucous tour of South Shields, and just revel in this much-loved race's unique atmosphere. Described by one runner as '13.1 miles of party', all 54,000 runners are treated to a hero's welcome from the community - local people pour out onto the streets

form.""Where’s the M1 again?" "Erm, about 50 metres that way.""Tell your dad he needs a back, sack and crack" "I really enjoyed the weather during the race." "Erm, why?" "Because I’m a daft cow." "Five pounds for a bowl of muesli!" At 10.00am the buzzer

 Tigerrunner; 2:47 "...makes the hairs on the back of your neck stand up..." Read the full quote Nick Isaac; 2:49 "...19 minutes off my personal best...." Read the full quote 3:00-4:00 Monique; 3:04 ...reminded me of a match I went to at Burnley... Read

:52 10:48:51 492nd Gus220 1:05 5:47 4:21 11:19:53595th Handy Runner 1:22 6:14 3:57 11:40:32 638th Cartman 1:10 6:17 4:12 11:48:25759th Monique 1:12 6:26 4:26 12:12:06840th Donut Heffernan 1:26 6:41 12:29:14844th Lindihopper 1:19 6:13 4:51 12:29:49 922nd

into training. The only main thing that I have pencilled in is the World Championships 10,000m in Paris. I want to race more on the track this summer than I did last summer, but it just depends on how I recover and get back into shape. I don’t think I’ll run

3:00 TO 4:00 (Page 6) Page 1 2 3 4 5 6 7 8 9 10 -->David Williamson, 3:27My first marathon, three weeks before my 50th birthday! What a fantastic experience. The last two miles went so quickly with the crowds cheering.Worst moments

can throw at them. With the latter camp in mind most manufacturers now produce an off-road shoe that, as well as providing traction on rough ground, also offers complete protection from H2O. We've put 10 of them to the test.Asics Gel-Eagle Trail Gore

that the weather was stunning though a cold wind was blowing off the river took the edge off the temperatures. The last 5 miles were a bit of a slog but after a total running time of 5 hours and 11 minutes (for 30.1 miles) then I think that is perfectly normal

of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal