All was going really well for a sub-4 hour target, until I needed to use some of my Lucozade Sport running gels, after then the stomach ache and tummy cramps set in, a very needed pit-stop to the toilet lost me vital time! 4.07 was my official time

. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g

, having to pop down a side road behind a wall to have a toilet break. I was determined not to lose what looked like at least five or 10 minutes queuing for the toilets, but was interrupted by some poor bloke obviously also looking for a quiet place

't hear myself think for all the noise. Awesome. And the worst moment? Getting the trots twice! And having to queue for the toilets - from the point of view of time lost and the fact that I was about to explode.The biggest surprise? Or the most memorable

then my legs started aching in places they had never ached in all my 18,20 and 22 mile long runs but I kept going after a brief drink and stretch.Few miles further and another toilet break. We were queuing for what felt like ages and it was getting very

. This in turn causes sharp, intense pain that limits hip movement, and any activity requiring contraction of the muscles around the abdomen or hip, or that increases the pressure within your abdomen – such as coughing, sneezing or going to the toilet. While

and have been shown to reduce running performance over 10K by as much as 2 minutes. It is also worth noting that cases of exertional heat illness, such as heatstroke, are not isolated to the summer months. The best way to assess your fluid loss

When: June 5, 2011Where: Bluewater, KentFirst man: TEWADROS SHIFERAW 29:13First Woman: EDINAH KWAMBAI 33:39Last Finisher: 1:54:51No. of Finishers: 1,903RW Rating 2011: 81%Being a shopaholic can do wonders for your fitness. For example, to take

race. The crowd were great, really kept my mind focused. I did make it in 3.44. The relief to finish was enormous. I cried, every one of those last 13 miles was painful. The last 2k took me 14mins (How slow is that). Will I be back for more: Never say

"There is nothing like pink toilet paper or a floating plaster to come at you from the deep to make you swim faster!" says Duncan Hough, vice chair of the Birmingham Running and Triathlon Club (www.bratclub.co.uk). But your first open-water swim