Two years of very little training and too much over indulgence culminated in an embarrassing performance at the West Ardnamurchan Show hill race yesterday. I was blowing out my back-side within seconds of setting off. Okay so the can of cider I had after avoiding coming last in the earlier "flat dash" probably didn't help, but it's surely time I got back to regular training. What do I do, bearing I've got at least 20lbs to lose and a very long way to go?