The Shape I'm In: Rob Heffernan is staying on track

OLYMPIC race walker Rob Heffernan has his eyes fixed on his next finishing line: the World Championships in Russia next August. It’s a full-time focus.

“I train twice a day, every day,” says Rob. “I start at 8.30 or 9am and am not switched off until 8pm. ” Aged 37, he has no intention of hanging up his runners anytime soon.

“Once I stop being competitive on the world stage ... it’ll be time to do something else. But I could still be very competitive in Rio 2016 if I get good support. I am as fit and strong as I have every been in my life.”

Would he describe himself as stubborn then? “Definitely — you have to want it. Talent alone is nothing. You have to have a work ethic,” he says.

Married to Olympic relay athlete Marian, the couple have two children — Megan, 10, Cathal, seven — and live in Cork.

* Rob Heffernan is an ambassador of MICRO Pedi, a pedicure device for calloused and course skin.

What shape are you in?

I’m in very good shape. In comparison to last year I am where I should be if not ahead. All is good. My training has gone really well all winter. I can’t complain.

Any health concerns?

I am looking after all the 1% issues now. I’ve had problems in the past with my feet — callouses — and it can lead to you getting injured. I regularly get blood tests. My mother passed away following a heart attack aged 64.

What are your healthiest eating habits?

I’d eat a lot of salads, fruit and veg. Every day I have a good source of protein — chicken, steak or fish.

Then I have my carbohydrates with pasta or rice. I also take supplements: fish oil, multi-vitamin, magnesium and protein after training. We grow our own wheat grass.

What is your guiltiest pleasure?

Chocolate and cakes. I could be in a coffee shop and if anything attracts me in that given moment — I want it and that’s it.

I can get away with it because I am so lean. I keep a check on my cholesterol and I know I can get away with these guilty pleasures.

What would keep you awake at night?

Making sure I am secure for the future with my family.

These are the last few years of my career. And I have to make the most of them. I am promoting walking and getting into schools, putting something back into the sport and using my profile to do it.

How do you relax?

I am a real coffee buff. I go for a coffee most days and get an hour to switch off in the morning just before training. Nighttimes, we chill out watching a film with the kids, which is a total switch off.

Who would you take to your dream dinner party?

Luke Kelly, Bruce Lee and Roy Keane. And my wife.

Favourite smell?

The sea — I remember going to Red Barn beach when I was young.

What would you like to change about your appearance?

My nose — I think it’s still growing. Marian says it makes me look masculine.

When did you last did you last cry?

When my mother passed away.

What trait you least like in others?

Not being genuine and putting on a front.

What trait do you least like in yourself?

When I’m training I don’t let things go — I want everything to be perfect. You need to be able to let some things go.

Do you pray?

I am not massively religious. I bless myself at the start line. I wouldn’t like to think that this is it — I am more spiritual.

What would cheer up your day?

When I have a really tough session behind me and get time to relax without having any other worries hanging over me.