1. What should I be eating before the Run on Sundays?

1. Something that has More Carbs than Protein, probably with a Ratio of 3:1. The reason for this is Carbs are a more accessible fuel and break down much faster than Protein. A bowl of oatmeal in my mind is the best, but some people eat Bagels, Power Bars and even Gels. You need to start experimenting now with eating, and find something that works for you. You don't want to be experimenting on the LONG RUNS or the Day before the Race. Eating is important because you have been sleeping for 8 or so hours and you have not put anything into your system in that time, and then you are about to run and put your system under Duress.

2. Why Should I be using Gels? What is in a Gel?

2. You should be using Gels because they are an easily digested fuel. They contain Carbohydrates, Sugar etc. things that your body needs when exercising. They are better than eating food, only because they are simpler to digest and your body will break them down more rapidly. It can take a couple of hours for actual food to be used by the system. Again, you should be experimenting with Gels now, get the flavours down and the style you like. THIS YEAR AT THE MARATHON THERE WILL BE NO GELS ON COURSE, THEY WILL BE SERVING VECTOR BARS, SO GET USED TO CARRYING YOUR OWN STUFF.

3. Why should I go to Massage or Physio?

3. You should only go to Physio if you are experience an injury or ache that won't go away. Massage on the other hand is something that can be done once every few weeks, just to flush the junk out of your muscles and work on some sore parts that you might not be stretching properly or enough.

4. What should I eat after a Run? Time Frame?

4. You should eat something, I prefer a bagel and peanut butter (natural), that way you get your protein-carbs-fats all in one meal. A coffee (even a latte) is not enough to support your system. There are some products that you can buy, Endurox is probably the best. It is a Protein-Carb-Fat drink that is designed to be taken within 30 minutes of your exercise. I have used it for a while now, and it is the best. You feel recovered the next day, and the reason for this is it replenatious everything you used. It is also more handy to have than a bagel. Once again, these are things you need to try on your own. I think that this is probably the most important thing in training that is over looked, most of us stretch, but most of us don't refuel, we grab a coffee get in our cars and go to our real lives. The recently released PowerBar Recovery Drink is also an excellent option after a run, available in store and ready-to-drink.

5. Tempo Runs, What are they, and how long should I be running?

5. Tempo Runs are shorter and more intense runs. They should be done after a good warm-up and stretch. I would think that most people should be running them at about 80% of there maximum. That is definitely faster than your Sunday run, and you should be out of your comfort zone. I would recommend starting at 15 minutes on a flat surface and increasing about 10-20% per week.

6. Why is Keith so Gooood Loooooking?

6. Good Genetics and Clinique Products!!

7. Why is Paul so Funny Loooooking?

7. Bad Luck!!