sleeve. And spend more of each stroke in the front end slightly exaggerating the overlap between strokes. In rougher water, this will also allow time to establish a firmer grip.3. Swim with wide tracksAlmost all pool swimmers I've seen move their arms

on the high ground between them. Look ahead and plan your route like Han Solo flying through an asteroid field - you may not be able to avoid them all but you'll minimise the number that you have to thunk through. As with washboard, the far edge of the road

As dawn broke at the 2010 Ford Ironman World Championships in Kona, Hawaii, news travelled around the crowds and competitors that Chrissie Wellington had withdrawn from the race. Our first reaction was disbelief, followed by sadness for the super

Q. How are you feeling?A. My training's been going well, although I did get sick just before the Great North Run. I haven't had any major setbacks since then. Travelling to the NYC Marathon was uneventful compared to the journey I had getting

training, and each week it had been getting worse and worse. In reality, my marathon training wasn’t productive at all because of it – I was either having to cut my long runs short or take two or three days off after each one to even walk properly, and my

and to sip on an isotonic drink all the way round, plus take water at all the stops. I was full of optimism and nervously stood at the start line, but within the first few miles was ticking over nicely at about 8:45. Then disaster struck at around the five

know about your 'adventure'. Break down the target sum into smaller chunks so a sense of achievement is gained at each point along the way, and keep all your donors updated as your total rises and your training progresses (a bulk e-mail works really

, red, mango orange or black instead. Good for: those who like to travel light Osprey Talon 22 Backpack, £59 www.ospreypacks.com This spacious and stylish panel-loading backpack will carry all you need for a day of fast-paced fun or a

your journey from home to work among the most useful training you will do all dayDrill 1If your commute is punctuated by lots of holdups, junctions and traffic lights, introduce an interval-training element. Work hard but do it safely.Warm up gradually

, the Blue Peter presenter, at the start of Pen 9 at the Blue Start Area - they were so happy, especially when he gave them his running jacket. He was such a pleasant person - I am sure he is bothered all the time for autographs, but it just did not seem like