managed the race that summer without her expert help. It was also preposterous. Heart rate monitors and speed and distance monitors were things that happened to other people. It was also hard to say no."Ok, yes then, lets give it a try."She bounced

at all. Perhaps your training just isn’t where it should be, but you’re not sure what to do about it. The good news is that there’s no need to make any radical changes. With the right ‘tweaks’, you can nip and tuck your way to better running. The trick

the winter is to stay motivated, but that is a challenge in itself. Alistair Brownlee famously races cross- country in the winter to maintain his high motivation levels. He recommends seeking out new run and bike routes and finding exciting things to do

it and it makes you feel part of a community," he says. It's also a great motivator - if you've arranged to run or bike with others, you won't want to let them down. "When you are on your own if you don't want to train, you won't. But if others are doing