So it's time to think over your goals for the Shamrock Sportsfest and what that means for your pace, so if you have set a personal goal, can you reach that goal by running or do you need to add some walking? This may be an analytical approach but work out what average pace you will need. If you can achieve this average through a run/walk plan then try building in specific walk blocks earlier in the race for example walking for 2 or 3 minutes through each drink stop and then plan to start running again after 2 or 3 minutes. Another strategy during your training is to make sure you are not going out too hard for those first 10 miles as this unduly fatigues you. Make sure you are taking on calories through sports drinks or water/gels, this keeps your energy levels up and will help prevent fatigue. During your training also try pushing those limits back a little each time you run, go that little distance further each time and say "I told you so, see I can do it!" to that negative voice and when you do, smile to yourself or for the world to see. :))

1.   Food and drink for fuel and hydration:

a.     What we commonly understand as food, breakfast, lunch, dinner and even fast food is just really fuel for the trillions of cells that make up our body. Sounds pretty dull doesn’t it? Even for us athletes’, fuelling doesn’t have to be boring as there are so many good choices. Colorful vegetables, lean meats and fish, nuts, seeds and whole grains. Of course we are nothing without water! Eat more carbohydrates early in the day to fuel your work and training and then proteins later in the day to help with recovery and repair.

Wada (World Anti Doping Agency) have released THE 2012 PROHIBITED LIST INTERNATIONAL STANDARD. Check out the link below to see what has changed this year.

Hey it's nearly 2012 and so as we choose new things to do and achieve, be bold in what you choose, dont shrink from the challenges that are out there. Be bold and seize the days, each and every one of them before they slip away to 2013... My 2012 includes arace for 24 hoursin Hampton on April 21st, where I am experimenting to see how many 10ks I can run in 24 hours,a century ride from Williamsburg to Richmondand theMountains of Fun (MOM)sub 5:45 mountain century in The Blue Ridge Mountains of Virginia.

After a fun track session, just right for the group especially in an EASY week, today is for recovery. Good nutrition is even more important following harder training days, so eat well and drink your water! Virginia Beach is overcast, cloudy and dull but good training weather. So Get Out There...and enjoy some exercise. Anyone suffering shin issues? There is an interesting booklet on shin problems from Peak Performance that I can send a link to. Carpe Diem. Dai

Such a great day in Virginia Beach for riding and lunch, Italian Style at the Marchese Market on Pleasure House Drive with George Beecher-Jones IV.. such decadence with wine after. Ah I love days off. So with the weather cooling significantly and cloud covering our Virginia Blue Sky gotta prepare for the FKS Track session at 5:30. Should be a good workout so lets see and report back tomorrow. Only 5 days to Christmas... yipp yipp. 

Man alive making websites is not for the fainthearted. We have worked for days to bring this out and we should be done by Monday so watch out for us being PRESENT online. Of course you can view us on Facebook and even follow us on Twitter just look for Dai Roberts