It begins - got on the scales today and since October where I decided to take a rest I've put on 7kg ha ha ha. Time to get that right off! I'm starting today as I'm fed up of all the crap eating and insane amounts of alcohol which has made me feel like S**t!
How am I going to do it?
No fad diets, the main method with me usually involves a fair bit of exercise, most of which is of a high intensity and good eating. I'm good when it comes to eat lots of vegitables which i think helps a lot - just need to cut out the crap. I think within 8 weeks I can get back to a lean 72kg.
Another of my ethos is that whenever possible my post workout meal is a big bowl of oats with milk, banana and berries.
Training wise it's going to be a big year with the main event Ironman Wales and typical of me I've had a mad day where I want to do loads of events and just entered a marathon which is only 9 weeks away even though I said I wasn't going to do one this year up until about 10mins ago!!
Training will be (roughly) 2 runs, 2 swims, 3/4 bikes and 1 conditioning session if I can fit that in. It will be interesting to see how I now run this marathon from 2 runs a week instead of the usual 6 or 7.
The churn begins and the time to get back to game face weight - will update weekly.
Personal training blog as well as my own training and nutrition blogas lots of people have started asking me questions about my training and nutrition, how, why and when, what etc - il try and keep updates of training, nutrition and keep it open for any questions and advice. Also my training is not perfect and I'm always learning but it's just what I'm currently doing to live for the adventure and the next challenge!
Wednesday 28 December 2011
Thursday 22 December 2011
My views on running a sub 3hr Marathon
I don't know if it was a correct way or a wrong way....not that I think there is a right or wrong with running a sub 3hr marathon, everyone is different but the way I ran 2.59 marathon was with high volume. However looking back I'm sure I did way too much and in turn went in to the Marathon very tired, just scrapping through under 3hrs! It was a disgusting pain from about 16m and I think the only reason I did it was because for some reason I've never been so determined!
Looking back I was running about 15/20 miles over last Christmas then about 12 weeks out I started upping the mileage. About 8 weeks in I peaked and did a 1.18 or 1.19 half marathon and was flying - I was ready then! Up to this I'd done a couple 17 milers and I always did a weekly marathon pace (6:45min/mile), I think the longest being about 12miles hilly at 6.45min/mile. I think I was running about 50miles a week at this point with a long run, a marathon pace run and a flat out run weekly filled in with 2 or 3 very slow runs. If the marathon was then I would have been closer 2.50 I'm 100%!
Here comes the c**k up I think. I was buzzing after the half marathon borderline too confident and thought bugger it I'll enter an Ultra! I entered Cardiff Ultra (50miles) 4 weeks after the marathon, so instead of tapering for the last few weeks I increased the milage 80 miles and even ran one 110mile week! Looking back that's sick! I tapered for a week before the marathon, in turn struggling through the worst pain I've had in a marathon to scrape under 3hrs! Never again am I doing that sort of milage 3 weeks before a marathon. I ended up doing well in the ultra but that wasn't the goal - the goal was to smash 3hrs!
Rounding it up, for me I could have trained for a marathon in 8 weeks and arguble posted a very good time and definitely no more than 50-60 miles. Doing this milage for a week or two at most. Next time maybe..
Everyone is different but for me I'd say no more than 50miles and I've met people running 2.50 marthons from 25 miles a week or so they said. Iv'e also met people running 100+ and doing about 3.15. I don't think people realise they've done too much untill it's too late, probably best to be slightly under done than over.
There we are, enough said - Merry Christmas & Happy New year
Looking back I was running about 15/20 miles over last Christmas then about 12 weeks out I started upping the mileage. About 8 weeks in I peaked and did a 1.18 or 1.19 half marathon and was flying - I was ready then! Up to this I'd done a couple 17 milers and I always did a weekly marathon pace (6:45min/mile), I think the longest being about 12miles hilly at 6.45min/mile. I think I was running about 50miles a week at this point with a long run, a marathon pace run and a flat out run weekly filled in with 2 or 3 very slow runs. If the marathon was then I would have been closer 2.50 I'm 100%!
Here comes the c**k up I think. I was buzzing after the half marathon borderline too confident and thought bugger it I'll enter an Ultra! I entered Cardiff Ultra (50miles) 4 weeks after the marathon, so instead of tapering for the last few weeks I increased the milage 80 miles and even ran one 110mile week! Looking back that's sick! I tapered for a week before the marathon, in turn struggling through the worst pain I've had in a marathon to scrape under 3hrs! Never again am I doing that sort of milage 3 weeks before a marathon. I ended up doing well in the ultra but that wasn't the goal - the goal was to smash 3hrs!
Rounding it up, for me I could have trained for a marathon in 8 weeks and arguble posted a very good time and definitely no more than 50-60 miles. Doing this milage for a week or two at most. Next time maybe..
Everyone is different but for me I'd say no more than 50miles and I've met people running 2.50 marthons from 25 miles a week or so they said. Iv'e also met people running 100+ and doing about 3.15. I don't think people realise they've done too much untill it's too late, probably best to be slightly under done than over.
There we are, enough said - Merry Christmas & Happy New year
Monday 5 December 2011
The benefits of max intensity workouts!
The last 8 weeks have seen me take a serious break from the volume and running, I've mixed things up a lot and bar one or two 90min bike sessions, probably no session has been longer than 45mins with most being under 30mins. I've switched off every weekend and majorly relaxed on the nutrition front.
In all honesty, I've put on some weight but I actually feel great again. I put in some class workouts and even put in some PB's, and with another big year coming up with the Ironman in 2012 it's been needed. The secret I think is the fact that I've trained to a very high intensity....having to collapse on the floor post session in exhaustion intensity. I wouldn't advise it unless your very comfortable with pushing yourself and have been training for a good 6 months, if not longer but I'm seeing some great results whilst not letting it all take over my life.
1) It doesn't have to take over 100% of your life to get to a very good fitness level and be very healthy.
2) Being able to switch off is key to fitness gains, something I've definitely been guilty of in the past.
3) There is no need to do huge volume unless someones actually training for a big endurance event as I find volume leaves you fatigued for longer, mentally more than anything.
4) 20mins can be enough, even less than 10mins depending what the session is. So there is absolutely always time!
With that said, as well as getting the Personal Training up a level, my main goal for 2012 is to be able to complete a good Ironman without it taking over 100% until about 8 weeks out. I do not want to peak to soon at all, so except for some shorter triathlons, runs, cycles etc I'm only going to do one big event in the year before the Ironman, a half Ironman. I'm also going to allow 2 days off every week until about 8/12weeks out when I'll have to pick the volume up.
Finally, the way I'm training at the mo i think with 8 weeks marathon training I could get smash my 2.59 to bits but I don't think I'm going to do one to find out next year as it leaves me to drained and I want to keep myself motivated for the big one!
In all honesty, I've put on some weight but I actually feel great again. I put in some class workouts and even put in some PB's, and with another big year coming up with the Ironman in 2012 it's been needed. The secret I think is the fact that I've trained to a very high intensity....having to collapse on the floor post session in exhaustion intensity. I wouldn't advise it unless your very comfortable with pushing yourself and have been training for a good 6 months, if not longer but I'm seeing some great results whilst not letting it all take over my life.
1) It doesn't have to take over 100% of your life to get to a very good fitness level and be very healthy.
2) Being able to switch off is key to fitness gains, something I've definitely been guilty of in the past.
3) There is no need to do huge volume unless someones actually training for a big endurance event as I find volume leaves you fatigued for longer, mentally more than anything.
4) 20mins can be enough, even less than 10mins depending what the session is. So there is absolutely always time!
With that said, as well as getting the Personal Training up a level, my main goal for 2012 is to be able to complete a good Ironman without it taking over 100% until about 8 weeks out. I do not want to peak to soon at all, so except for some shorter triathlons, runs, cycles etc I'm only going to do one big event in the year before the Ironman, a half Ironman. I'm also going to allow 2 days off every week until about 8/12weeks out when I'll have to pick the volume up.
Finally, the way I'm training at the mo i think with 8 weeks marathon training I could get smash my 2.59 to bits but I don't think I'm going to do one to find out next year as it leaves me to drained and I want to keep myself motivated for the big one!
Tuesday 1 November 2011
One thing after the other, ending the year on a struggle!
Just over two weeks to go until the 3 marathons, an event that is definitely one to far for me this year. It's been an epic year for me with some of the events I've achieved to do, and do fairly well in as well as things to 'tick off' as such.
However, I've done a school boy error this year of just pushing it and pushing it, going further, pushing myself to the limit then going again without a real rest and like I posted before it's caught up with me and since I started with my love for fitness and challenging myself to the max I've never had a few months like the last. In simpler words it's been SHIT!
To top it off, after a good consistent week last week I ran today and my hamstring stopped me again. The hamstring that last stopped me during a 40mile event I did back in August. So again now I'm on a stop and it's almost depressing, which I don't like saying because realistically there are far more important things in life than running but honestly the last couple of months has been crap and made me really reflect back on why I started training in the first place.
It was because I loved it and enjoyed it after working all day or just as a chill out as well as enjoyed sports. To an extent I don't like how serious it's all got, all of which is my own doing. Instead of challenging myself in these events I've raced them all and it's taken all the fun out of it. It's left me paranoid with the amount of training I need to do, thinking I cant stop even when I need to which is disastrous and something I'm getting myself out of this year before it gets bonkers! 2012 there is only one event I'm training for, the Ironman which will be much more refreshing as I know I'll be crap at it so the only goal is to complete.
So long as my leg heals now, I suppose even if I do nothing for two weeks I wouldn't lose much more so I'm just going to have to change my attitude to the coastal challenge and just do it instead of race it.
Enjoy it, that's what it's all about.
However, I've done a school boy error this year of just pushing it and pushing it, going further, pushing myself to the limit then going again without a real rest and like I posted before it's caught up with me and since I started with my love for fitness and challenging myself to the max I've never had a few months like the last. In simpler words it's been SHIT!
To top it off, after a good consistent week last week I ran today and my hamstring stopped me again. The hamstring that last stopped me during a 40mile event I did back in August. So again now I'm on a stop and it's almost depressing, which I don't like saying because realistically there are far more important things in life than running but honestly the last couple of months has been crap and made me really reflect back on why I started training in the first place.
It was because I loved it and enjoyed it after working all day or just as a chill out as well as enjoyed sports. To an extent I don't like how serious it's all got, all of which is my own doing. Instead of challenging myself in these events I've raced them all and it's taken all the fun out of it. It's left me paranoid with the amount of training I need to do, thinking I cant stop even when I need to which is disastrous and something I'm getting myself out of this year before it gets bonkers! 2012 there is only one event I'm training for, the Ironman which will be much more refreshing as I know I'll be crap at it so the only goal is to complete.
So long as my leg heals now, I suppose even if I do nothing for two weeks I wouldn't lose much more so I'm just going to have to change my attitude to the coastal challenge and just do it instead of race it.
Enjoy it, that's what it's all about.
Thursday 20 October 2011
Lost Motivation
Since I started doing marathons and more I've never struggled for motivation, never struggled to get on with long sessions, thriving from the fact I'd been doing them and always getting better and better. I remember running through the town at 5am last winter on a Sunday morning having missed some night out and watching a couple walk home from the Saturday night because Sunday was the only morning I could fit in a 4hr day on the trail. Not at one point was I thinking 'why am I doing this?' I was just so pumped to get myself in to the best possible shape for last years 3 marathons in 3 days. I remember when I was so pumped to run a sub 3hr marathon that when at only 13miles I was thinking I cant keep this pace going instead of slowing I gritted the teeth and pushed on to such an extent that tears were running down my face in the last few miles and once I crossed the line in 2hrs 59!! I was collapsed like a fool trying to convince St.Johns ambulance that I didn't need a wheelchair. That effort was down to pure determination and motivation to do something that 4 years ago I thought was not possible at all! I loved it.
From that high I decided to do a 50mile running event only 5 weeks later. So hardly rested after pushing myself beyond breaking in the marathon but I was still motivated as mentally I was buzzing from the marathon. I read the other day, Paula Radcliffe saying after a marathon she takes 3 complete weeks off, and that's a pro athlete doing that so looking back it was too much with the level I'd pushed myself for the marathon.
Completed the 50mile in fifth place in 7hours 45mins to even more agony than the marathon. Literally twice the pain.
If I wasn't so competitive and just did these events for fun not to the ultimate max then it's easy to do all the time. Honestly think just 'doing' a marathon, half marathon is easy, it's doing it to your limit that takes it out of you. Notice that the people who do serious distance events almost weekly are not that fast at all (except for a few amazing athletes, but that's why they are amazing athletes) for two reasons, they either don't push themselves to the max, which is absolutely fine as they just do it for 100% enjoyment or don't get that much faster because they are never in recovery mode.
Either way there is nothing wrong with it but personally I do these events because I want to be the fastest, fittest that I can mixed in with the fact that I love training.
However in the last two months I've really struggled. I've lost all my motivation and training has become a chore more often than not. All I want to do is train how I want, when I want, socialise aka enjoy the weekends and just keep myself healthy for a good couple months then after the new year look forward to the Ironman, the only big event I'm going to do next year. After the 50mile I should have rested up and just enjoyed keeping myself healthy until 2012 but for some reason I'm doing the 3 marathons again this year! I've hardly put the work in for it but keep trying to force myself to as I've got that 'time' from last years event in the back of my mind. Physically I can do it, just do it slow but mentally I cant hack putting my body through some obscene levels of pain again so soon after the last. Especially another running event, it's one reason why I cant wait for the new year and a new goal in an Ironman.
Last weekend is a good example for me of how we are all sometimes guilty of over worrying about stuff like this which at the end of the day are not that important. There only important to yourself. My sister completed her first half marathon in just under 3hrs, she was chuffed and for once I decided to watch the slower runners coming in and seeing how happy everyone towards the back were at getting to the line was amazing. Then there was me hanging my head because I'd run 4mins outside of my 1.19 PB - not just me, most of people around me hardly looked happy as again all too often we put too much pressure on are selves. At the end of the day I was in the top 100 of a 15,000 field and was disappointed. It's rather pathetic if I put it in to perspective.
I actually enjoyed the event more than anything in a while as I'd barely thought about times or anything until I was at the start line and just enjoyed the whole day and atmosphere which made it great! Too often I am so pumped with time goals that I don't really enjoy the day. Looking back I didn't enjoy the London Marathon at all, not because it isn't amazing, it is! It's probably the greatest event around, 26 miles with not one section with no support and the city taken over by runners and supporters who are doing something brilliant. On top of that the people you meet are awesome, everyone so outgoing. I was so focused on the sub 3hr that it almost killed me on the day and didn't allow me any time to take in the day and mix with people - Saying a sub 3hr marathon is something I always wanted so amazingly happy with it but it does take over. One day I'm going to do a marathon in fancy dress and just be there purely for the fun of the day. That's when I was hugely motivated, I'll get that back but I need a rest.
It's strange how someones mentality can determine how hard you train. Mentally I'M NOT at the races at the moment, I'm burned out and wonder what to do about the three marathons. Maybe I'll just do it as one last thing but just take it easy and enjoy the day, I know mentally that will put me in a better place instead of stressing about doing well in it. Just enjoy the experience now that I've paid for the entry.
Tough week mentally. Time to rest
From that high I decided to do a 50mile running event only 5 weeks later. So hardly rested after pushing myself beyond breaking in the marathon but I was still motivated as mentally I was buzzing from the marathon. I read the other day, Paula Radcliffe saying after a marathon she takes 3 complete weeks off, and that's a pro athlete doing that so looking back it was too much with the level I'd pushed myself for the marathon.
Completed the 50mile in fifth place in 7hours 45mins to even more agony than the marathon. Literally twice the pain.
If I wasn't so competitive and just did these events for fun not to the ultimate max then it's easy to do all the time. Honestly think just 'doing' a marathon, half marathon is easy, it's doing it to your limit that takes it out of you. Notice that the people who do serious distance events almost weekly are not that fast at all (except for a few amazing athletes, but that's why they are amazing athletes) for two reasons, they either don't push themselves to the max, which is absolutely fine as they just do it for 100% enjoyment or don't get that much faster because they are never in recovery mode.
Either way there is nothing wrong with it but personally I do these events because I want to be the fastest, fittest that I can mixed in with the fact that I love training.
However in the last two months I've really struggled. I've lost all my motivation and training has become a chore more often than not. All I want to do is train how I want, when I want, socialise aka enjoy the weekends and just keep myself healthy for a good couple months then after the new year look forward to the Ironman, the only big event I'm going to do next year. After the 50mile I should have rested up and just enjoyed keeping myself healthy until 2012 but for some reason I'm doing the 3 marathons again this year! I've hardly put the work in for it but keep trying to force myself to as I've got that 'time' from last years event in the back of my mind. Physically I can do it, just do it slow but mentally I cant hack putting my body through some obscene levels of pain again so soon after the last. Especially another running event, it's one reason why I cant wait for the new year and a new goal in an Ironman.
Last weekend is a good example for me of how we are all sometimes guilty of over worrying about stuff like this which at the end of the day are not that important. There only important to yourself. My sister completed her first half marathon in just under 3hrs, she was chuffed and for once I decided to watch the slower runners coming in and seeing how happy everyone towards the back were at getting to the line was amazing. Then there was me hanging my head because I'd run 4mins outside of my 1.19 PB - not just me, most of people around me hardly looked happy as again all too often we put too much pressure on are selves. At the end of the day I was in the top 100 of a 15,000 field and was disappointed. It's rather pathetic if I put it in to perspective.
I actually enjoyed the event more than anything in a while as I'd barely thought about times or anything until I was at the start line and just enjoyed the whole day and atmosphere which made it great! Too often I am so pumped with time goals that I don't really enjoy the day. Looking back I didn't enjoy the London Marathon at all, not because it isn't amazing, it is! It's probably the greatest event around, 26 miles with not one section with no support and the city taken over by runners and supporters who are doing something brilliant. On top of that the people you meet are awesome, everyone so outgoing. I was so focused on the sub 3hr that it almost killed me on the day and didn't allow me any time to take in the day and mix with people - Saying a sub 3hr marathon is something I always wanted so amazingly happy with it but it does take over. One day I'm going to do a marathon in fancy dress and just be there purely for the fun of the day. That's when I was hugely motivated, I'll get that back but I need a rest.
It's strange how someones mentality can determine how hard you train. Mentally I'M NOT at the races at the moment, I'm burned out and wonder what to do about the three marathons. Maybe I'll just do it as one last thing but just take it easy and enjoy the day, I know mentally that will put me in a better place instead of stressing about doing well in it. Just enjoy the experience now that I've paid for the entry.
Tough week mentally. Time to rest
Tuesday 11 October 2011
Psychology's role in Endurance Sport
I'm no sports psychologist and to be fair know very little about it but I'm adamant that a persons mental state plays as much if not more of a role than a persons fitness and general conditioning for endurance events.
To start with I know guys who are in better shape than I am but would no way even attempt a big endurance event. They know it's going to push them to hell and beyond and that's before your body has started to cramp up or hurt so much that it's begging for you to stop moving! I read somewhere that you as the person is both the solution and the problem. I think this is true, You've either got it or you haven't. If you haven't you don't even think about some silly challenge, but if you have got the state of mind then it's all you think about. When one things completed, achieved, not long after theres always need for something else. It's just the way it is.
I sometimes wonder why does one person of a similar fitness level to the next think something is impossible whilst the next will think it's totally possible?
Personally I just tell myself weeks out, this is going to hurt like hell but mentally I prepare myself for the pain and suffering and when it comes cope with it best I can, with just one rule don't stop moving unless it's absolutely got to a horrendous stage :) Every time I do a big endurance sport I mentally get stronger, I start thinking about how fast I could do something, or I wonder if I could do X or Y?
To sum it up I'm decent at running far, ok on the bike but none existent at swimming, I've never done a triathlon and haven't been in the pool for over 18months yet I've just gone and entered an Ironman. Granted I'm not doing it from scratch but it's out of my comfort zone so is hard, probably the most challenging event I've done to date.
Anyway that's 11 months away so once Xmas is out the way that will be the main goal. For now I've got three marathons in 3 days coming up along the coastal path which is going to be tough but physically I know I can do it as I did it last year. So know it changes to a mental challenge, how much can I push myself to finish as high up the leader board and improve on my 4th place last year? That's probably up to what sort of mental state I'm in, I'll have prepared myself mentally as well as physically by pushing myself to the limit in training, as strange as it sounds to just practicing suffering so that come race day I'm ready.
All in all as much as to do well in these events/challenges/races you have to be in fantastic physical shape, i'f your goal is just to finish something, regardless of how long it takes then if your mrntal state is good then theres no reason why you can't achieve something that you can only imagine possible at the moment.
To start with I know guys who are in better shape than I am but would no way even attempt a big endurance event. They know it's going to push them to hell and beyond and that's before your body has started to cramp up or hurt so much that it's begging for you to stop moving! I read somewhere that you as the person is both the solution and the problem. I think this is true, You've either got it or you haven't. If you haven't you don't even think about some silly challenge, but if you have got the state of mind then it's all you think about. When one things completed, achieved, not long after theres always need for something else. It's just the way it is.
I sometimes wonder why does one person of a similar fitness level to the next think something is impossible whilst the next will think it's totally possible?
Personally I just tell myself weeks out, this is going to hurt like hell but mentally I prepare myself for the pain and suffering and when it comes cope with it best I can, with just one rule don't stop moving unless it's absolutely got to a horrendous stage :) Every time I do a big endurance sport I mentally get stronger, I start thinking about how fast I could do something, or I wonder if I could do X or Y?
To sum it up I'm decent at running far, ok on the bike but none existent at swimming, I've never done a triathlon and haven't been in the pool for over 18months yet I've just gone and entered an Ironman. Granted I'm not doing it from scratch but it's out of my comfort zone so is hard, probably the most challenging event I've done to date.
Anyway that's 11 months away so once Xmas is out the way that will be the main goal. For now I've got three marathons in 3 days coming up along the coastal path which is going to be tough but physically I know I can do it as I did it last year. So know it changes to a mental challenge, how much can I push myself to finish as high up the leader board and improve on my 4th place last year? That's probably up to what sort of mental state I'm in, I'll have prepared myself mentally as well as physically by pushing myself to the limit in training, as strange as it sounds to just practicing suffering so that come race day I'm ready.
All in all as much as to do well in these events/challenges/races you have to be in fantastic physical shape, i'f your goal is just to finish something, regardless of how long it takes then if your mrntal state is good then theres no reason why you can't achieve something that you can only imagine possible at the moment.
Tuesday 27 September 2011
Back on the endurance!
As of yesterday I got my ass back in gear, entered the coastal challenge and got out of party mode and in to training mode. With six weeks to go, I'm going to up the running again and see if I can get myself back in to triple marathon shape. Whether or not I've left it late we'l see but I needed the 'party' break as I was exhausted. Either way, at the moment I'm ridiculously up for smashing some big training in and trying to go well this year. I'm refreshed and ready to put in 6 weeks of graft, trying my all to come as close to winning the marathons as possible then chill out and probably party it up again over xmas! ha ha
First day back on the endurance yesterday, started with a bang. Over 2hrs of running and a quick 30min conditioning circuit in the gym which was 12mins AMRAP (As many reps as possible) of 1min running, 10 burpees, 7-10 20kg thrusters, 10 low squats. Following that 12mins AMRAP 300m row, 10 low goblet squats, 10 press ups. Smashed it yesterday and quads/hams were tired today so this was a good chance for me to practice running on tired legs so ran today again for 75mins and once I got the fatigue out of my legs was going good at the end. Good solid start.
Food wise hit the calories hard yesterday on my return to the endurance. Around the 4000 cals mark, essential for endurance, especially when we have to find energy for work to! Food ranging from lean meats, veg, potatoes, bread, bananas, chocolate coated rice cakes, oats and plenty of milk!! I'll save the endless chocolate, chips, pizza and other junk until I start the back to back long runs.
Anywey back in the game and I'm well motivated again! Class
First day back on the endurance yesterday, started with a bang. Over 2hrs of running and a quick 30min conditioning circuit in the gym which was 12mins AMRAP (As many reps as possible) of 1min running, 10 burpees, 7-10 20kg thrusters, 10 low squats. Following that 12mins AMRAP 300m row, 10 low goblet squats, 10 press ups. Smashed it yesterday and quads/hams were tired today so this was a good chance for me to practice running on tired legs so ran today again for 75mins and once I got the fatigue out of my legs was going good at the end. Good solid start.
Food wise hit the calories hard yesterday on my return to the endurance. Around the 4000 cals mark, essential for endurance, especially when we have to find energy for work to! Food ranging from lean meats, veg, potatoes, bread, bananas, chocolate coated rice cakes, oats and plenty of milk!! I'll save the endless chocolate, chips, pizza and other junk until I start the back to back long runs.
Anywey back in the game and I'm well motivated again! Class
Sunday 18 September 2011
Finding it hard to get motivated - Triple Marathon or the pool
Since I pulled out of the last ultra with injury then took it easy for a few weeks, I'm really really finding it hard to get motivated again. I'm changing my mind like a little child about weather or not to enter the coastal challenge in November. 7 weeks away, I know if I start again this week I could get back in shape for it but plain and simply, I seriously don't know if I can be arsed to run that much already again. Recently I've been doing Monday to Friday training, which has been a mix of cycling, conditioning and running and then just having the weekend off where to be honest except for this weekend I've been drunk as a skunk most Saturday nights. Saying that it's been fun to just do 'normal' amounts of training without letting it take over your life, which I find almost impossible for ultras, especially if you want to do well!
The second reason is that since watching Ironman Wales last weekend I've got it in to my head that I really really want to do it next year which means I need to get swimming lessons because I can barely swim, let alone swim 2.4miles in the sea, and cycle much more. Even though there is a year to go, I'm one of these people who gets far to 'in to it' as I always want to to the absolute best.
I'm in two minds about wheather or not to wait until after the Coastal Challenge (November 21st) then start stepping up the bike and swim especially more than the running or to start now??
I really cant decide. Some one told me the other day though, to go for one more big running event because they thought I was getting closer and closer to winning one. That's pretty humbling but it's a lot of repetitive training which for some reason I'm struggling to motivate myself for, something I've never found hard since I started all this fitness.
8 weeks this weekend, but I'm having a night out in Cardiff next weekend so wont do much in the way of back to back long runs, so 7 weeks training it would be....
I could do that, one more push then 100% swim and cycle with Ironman a certainty for next year!
The second reason is that since watching Ironman Wales last weekend I've got it in to my head that I really really want to do it next year which means I need to get swimming lessons because I can barely swim, let alone swim 2.4miles in the sea, and cycle much more. Even though there is a year to go, I'm one of these people who gets far to 'in to it' as I always want to to the absolute best.
I'm in two minds about wheather or not to wait until after the Coastal Challenge (November 21st) then start stepping up the bike and swim especially more than the running or to start now??
I really cant decide. Some one told me the other day though, to go for one more big running event because they thought I was getting closer and closer to winning one. That's pretty humbling but it's a lot of repetitive training which for some reason I'm struggling to motivate myself for, something I've never found hard since I started all this fitness.
8 weeks this weekend, but I'm having a night out in Cardiff next weekend so wont do much in the way of back to back long runs, so 7 weeks training it would be....
I could do that, one more push then 100% swim and cycle with Ironman a certainty for next year!
Friday 2 September 2011
Taking it easy (easier)
Since the last ultra, hurting my hamstring and getting a DNF in a race I felt I was capable of winning I've taken things a bit easier, even though I've still trained most days, I've mixed things up with Cross fit, cycling. In fact I've only run about 15miles in two weeks but I need it more than anything, I'm drained from huge amounts of training and looking back over the year it's been one thing after the other so I've always been in the training zone and until now realised I just couldn't switch off, knowing in the back of my mind I had something to train for.
Don't get me wrong I love competing and I love ultras but it's a huge huge commitment and I think its caught up with me. So, at the moment I'm thinking I may not enter the coastal challenge in November, drop the milage a bit and mix things up a little with cross fit, cycling, rowing or whatever else takes my fancy. Emphasising my whole training on intensity and including some more strength and conditioning. I want to switch off from the ultras for a few months then come marathon season next Easter, really really smash a fast marathon then get back in to the ultras. Basically unless I'm able to train 100% and actually improve I'm not that interested, it's winning or putting so much in to it that there is nothing left to give. At the moment I'm not, I need a rest from the mileage.
This is not to say I wont be training because training is just what I do but just want to do more of what I fancy and concentrate on intensity and speed for a while. E.g. the other day I did a tough circuit then just ran 1mile and left nothing in the tank, I pushed it so hard was exhausted and had done less than 25mins of work. That was brilliant and exactly what I fancy at the moment.
It feels like there's a weight off my shoulders that there is no huge events coming up. I usually thrive off the events but for a while I'm happy to be able to just train how I like without it taking over. Until I recover, get the hunger back and hit it hard as possible again, I think it's a case of one step back to take two forward.
I cant wait to be back but for now I need to chill out a bit :)
Don't get me wrong I love competing and I love ultras but it's a huge huge commitment and I think its caught up with me. So, at the moment I'm thinking I may not enter the coastal challenge in November, drop the milage a bit and mix things up a little with cross fit, cycling, rowing or whatever else takes my fancy. Emphasising my whole training on intensity and including some more strength and conditioning. I want to switch off from the ultras for a few months then come marathon season next Easter, really really smash a fast marathon then get back in to the ultras. Basically unless I'm able to train 100% and actually improve I'm not that interested, it's winning or putting so much in to it that there is nothing left to give. At the moment I'm not, I need a rest from the mileage.
This is not to say I wont be training because training is just what I do but just want to do more of what I fancy and concentrate on intensity and speed for a while. E.g. the other day I did a tough circuit then just ran 1mile and left nothing in the tank, I pushed it so hard was exhausted and had done less than 25mins of work. That was brilliant and exactly what I fancy at the moment.
It feels like there's a weight off my shoulders that there is no huge events coming up. I usually thrive off the events but for a while I'm happy to be able to just train how I like without it taking over. Until I recover, get the hunger back and hit it hard as possible again, I think it's a case of one step back to take two forward.
I cant wait to be back but for now I need to chill out a bit :)
Monday 22 August 2011
Peaks 40mile - disappointing
My attempt racing in the 40miles in the Peak District was a disappointment. 25 miles in and an injury caused me to pull out. So disappointed, I've never had a DNF before and felt really good, I was definitely catching the 5 in front of me. I had guesstimated 5 hours 45mins but you can never tell in these races because of the terrain etc but after seeing the winning time of 5.47 I was gutted. I probably wouldn't have won but I was going strong and catching people ahead fast so was a shame to get an injury. How ever one thing you can't know in these long races is how you will feel late on, maybe I would have hit a really bad patch, slowed down and been nearer 6hrs or something but will never know for this one. At the end of the day I got a DNF so that's the end of it.
What I am sure of is that after a little rest period for a few weeks to let my leg heel and then X train to give me that mental break from running, I'll be back, enter the Coastal Challenge and do well in that.
Unfort not much in the way of a race blog today, arrrgghhh.....so frustrating!
I mentioned I was going to attempt negative splits every 10m - well I did for the first 2 then had to withdraw, I think it's definitely something I'd like to try again. Early door I was way down the field and it was really hard to let people run off at the start, but had to keep telling myself they'll slow (unless there awesome!). Got to the first checkpoint in 12th/13th, by 20miles I was in 7/8th and feeling strong - Past another two then had to withdraw. Got picked up by the Marshall, humiliated by having a lift to the 3rd checkpoint and past 4 of the 5 ahead of me together hardly ahead of me at all. By the end the leader had slowed a lot and one of the 4 over took him so it was a shame about the injury but that's life! Like I said earlier though, I may well have slowed in the later stages too, what I think doesn't count, I was out and others weren't it's just one of those things.
Next time...
What I am sure of is that after a little rest period for a few weeks to let my leg heel and then X train to give me that mental break from running, I'll be back, enter the Coastal Challenge and do well in that.
Unfort not much in the way of a race blog today, arrrgghhh.....so frustrating!
I mentioned I was going to attempt negative splits every 10m - well I did for the first 2 then had to withdraw, I think it's definitely something I'd like to try again. Early door I was way down the field and it was really hard to let people run off at the start, but had to keep telling myself they'll slow (unless there awesome!). Got to the first checkpoint in 12th/13th, by 20miles I was in 7/8th and feeling strong - Past another two then had to withdraw. Got picked up by the Marshall, humiliated by having a lift to the 3rd checkpoint and past 4 of the 5 ahead of me together hardly ahead of me at all. By the end the leader had slowed a lot and one of the 4 over took him so it was a shame about the injury but that's life! Like I said earlier though, I may well have slowed in the later stages too, what I think doesn't count, I was out and others weren't it's just one of those things.
Next time...
Friday 19 August 2011
Preparing for the ultra - Carb intake and rough plan
Here we go then, the day before another big weekend. I'll be the first to admit I've barely thought about this ultra, which is weird as I'm not exactly experienced at running these sorts of distances but then again the relaxed feeling I've got going in to this might be naive of me or pure accidental genius ha ha
A two rest before the ultra is all I'm doing just because I haven't managed anywhere near the consistency of previous adventures this time and I'm really not bothered with times etc for this one, I just want to go out and leave it all on the trail, no one can do more than that - When I get near that wall of pain my attitude will be 'Move you f*****g p***k, or I'm smashing straight through you!'
With that attitude in mind I'm not going to fuss to much about race nutrition there's checkpoints every 10miles with plenty of food and at the Cardiff ultra I fussed too much, ended up eating so much that I went ill and ended walking off and on for the next 3-4 miles. The only food I'm taking with me are nutra grain bars as there so easy to eat compared to most bars. This and nuun electrolyte tablets mixed in my water.
Nutrition wise I've been generally great recently and I'm back down to a more suitable 71kg for this which I'm happy with, I feel fit despite the lack of any distance. I know this is down to good nutrition, this is even more evident if my nutrition is crap for a day or two so I try my best to nail it in the weeks before an event then just not worry about it for about a week post race. Today is about eating carbs, a lot of them to. The goal is about 600g of carbs - that's almost 2,400 calories just in carbohydrates. What I think people often get wrong with carb loading, something I've been guilty of myself is that they food load and not carb load. Usually that means eating way too much food, not being comfortable resulting in loads of calories but not enough carbs. This is the time too forget protein get a normal amount of good fat and lots of carbs - If you eat enough carbs (for me about 600g) then the protein takes care of itself, nutts and fish are good for some fats at this point.
Carb load food intake today -
7am - Normal breakfast, 50g oats, banana, low fat milk, grapes (Low fat because I'm just a baby when it comes to the full fat milk and I'm not going to change two days before)
Carbs - 70g (ish)
10am - 3 wholemeal bagels with some hummus - Carbs 120g ish (A good intake of good fats from the hummus to, a small pot about about 15-17g of fats)
Lunch 13.30PM - New potatoes 250g, kale, broccoli, broad beans and an egg, homemade chutney - (All that food has come from a garden directly and within about 10miles from home - as fresh as it gets) - 70-80g approx of carbs
3pm - Nettle tea with pack of belivitta biscuits - carbs - 30-35g (nettle tea, I'm always changing herbal teas just to see the different ones)
16.30pm - Breakfast all over again - 50g oats, banana, grapes, milk - 70g ish carbs
Dinner - Same as lunch but with 100g chicken (Chicken just to get some of the highest quality protein which offers more to the body than relying on secondary protein from wheat/oats etc) carbs - 70-80g
Pre bed - 2 wholemeal bagels small amounts of jam - carbs 80g
The end ha ha
Approximate carbohydrate intake - 550g (ish) it isn't exact but as good a guide as I can take from labels etc. 50g shy of my 600g goal but I think that will do unless I find something small again but that will do me fine to be honest. I'm already a Little on the full side and I'm not on the dinner part yet and got my bagels to go. Will easily manage tho. A little more 'normal' for tomorrow so that I'm not too full and sluggish Sunday morning.
Big amounts of eating and with work too it takes some serious planning and is like an endurance session of it's own!
Water wise I'm always around the 4 litre mark so just maintain that, If I up the water intake then I will be too full to eat! Tough old job this carb loading is, it actually is the main job of the day today!
Tomorrow will be mostly spent travelling so the main emphasis on eating is today as well as the fact that a big day of eating the day before leaves me too full and sluggish before the run. I want to be buzzing the day before not bloated so I always try and emphasise more on the carb load two days before.
Once the ultra is done I'm looking forward to 3 weeks of cross fit, cycling and rowing with the od run day. For anyone that doesn't do cross fit and want to get some good full body conditioning in try it. Be warned if your a poser who does weights purely for the dance floor this is probably a little on the hard work side for you, so maybe stick to your bicep curls, bench press and the od tricep extension with ample rest to work on posing :)
Example cross fit circuit I did the other day was - Pull ups , 25kg dumbbell clean and Press, Tyre flips, Keg carry, box jumps, = 6 rounds of great conditioning.
A two rest before the ultra is all I'm doing just because I haven't managed anywhere near the consistency of previous adventures this time and I'm really not bothered with times etc for this one, I just want to go out and leave it all on the trail, no one can do more than that - When I get near that wall of pain my attitude will be 'Move you f*****g p***k, or I'm smashing straight through you!'
With that attitude in mind I'm not going to fuss to much about race nutrition there's checkpoints every 10miles with plenty of food and at the Cardiff ultra I fussed too much, ended up eating so much that I went ill and ended walking off and on for the next 3-4 miles. The only food I'm taking with me are nutra grain bars as there so easy to eat compared to most bars. This and nuun electrolyte tablets mixed in my water.
Nutrition wise I've been generally great recently and I'm back down to a more suitable 71kg for this which I'm happy with, I feel fit despite the lack of any distance. I know this is down to good nutrition, this is even more evident if my nutrition is crap for a day or two so I try my best to nail it in the weeks before an event then just not worry about it for about a week post race. Today is about eating carbs, a lot of them to. The goal is about 600g of carbs - that's almost 2,400 calories just in carbohydrates. What I think people often get wrong with carb loading, something I've been guilty of myself is that they food load and not carb load. Usually that means eating way too much food, not being comfortable resulting in loads of calories but not enough carbs. This is the time too forget protein get a normal amount of good fat and lots of carbs - If you eat enough carbs (for me about 600g) then the protein takes care of itself, nutts and fish are good for some fats at this point.
Carb load food intake today -
7am - Normal breakfast, 50g oats, banana, low fat milk, grapes (Low fat because I'm just a baby when it comes to the full fat milk and I'm not going to change two days before)
Carbs - 70g (ish)
10am - 3 wholemeal bagels with some hummus - Carbs 120g ish (A good intake of good fats from the hummus to, a small pot about about 15-17g of fats)
Lunch 13.30PM - New potatoes 250g, kale, broccoli, broad beans and an egg, homemade chutney - (All that food has come from a garden directly and within about 10miles from home - as fresh as it gets) - 70-80g approx of carbs
3pm - Nettle tea with pack of belivitta biscuits - carbs - 30-35g (nettle tea, I'm always changing herbal teas just to see the different ones)
16.30pm - Breakfast all over again - 50g oats, banana, grapes, milk - 70g ish carbs
Dinner - Same as lunch but with 100g chicken (Chicken just to get some of the highest quality protein which offers more to the body than relying on secondary protein from wheat/oats etc) carbs - 70-80g
Pre bed - 2 wholemeal bagels small amounts of jam - carbs 80g
The end ha ha
Approximate carbohydrate intake - 550g (ish) it isn't exact but as good a guide as I can take from labels etc. 50g shy of my 600g goal but I think that will do unless I find something small again but that will do me fine to be honest. I'm already a Little on the full side and I'm not on the dinner part yet and got my bagels to go. Will easily manage tho. A little more 'normal' for tomorrow so that I'm not too full and sluggish Sunday morning.
Big amounts of eating and with work too it takes some serious planning and is like an endurance session of it's own!
Water wise I'm always around the 4 litre mark so just maintain that, If I up the water intake then I will be too full to eat! Tough old job this carb loading is, it actually is the main job of the day today!
Tomorrow will be mostly spent travelling so the main emphasis on eating is today as well as the fact that a big day of eating the day before leaves me too full and sluggish before the run. I want to be buzzing the day before not bloated so I always try and emphasise more on the carb load two days before.
Once the ultra is done I'm looking forward to 3 weeks of cross fit, cycling and rowing with the od run day. For anyone that doesn't do cross fit and want to get some good full body conditioning in try it. Be warned if your a poser who does weights purely for the dance floor this is probably a little on the hard work side for you, so maybe stick to your bicep curls, bench press and the od tricep extension with ample rest to work on posing :)
Example cross fit circuit I did the other day was - Pull ups , 25kg dumbbell clean and Press, Tyre flips, Keg carry, box jumps, = 6 rounds of great conditioning.
Monday 15 August 2011
Gadgets, top of the range equipment and expensive fridle fradle!
I read an article in a magazine last week about someone using all the latest gadgets and expensive things to basically track his whole life. He used £300+ watches, online scales about food, some machine about water intake, running gait and even some headband that woke him up after the exact amount of sleep!
Granted all the results were really interesting and would be pretty interesting to do for a short period but god, it's all too much and I know people who do this sort of thing, it rarely last more than a week or two and results in people just going back the way the were - sedentary/lazy or whatever you want to call it.
It all frustrates me slightly as it's all money making. Some of the most in shape people I know are the ones who rarely use any fancy gadgets and just work out for the love of it. An example for me was yesterday, I entered a local cycle race. It wasn't big scale but there were some pricey bikes on the start line, my road bike is there one I use to travel around has a slightly worn chain and was bout £500, which in biking terms is cheap. Anyway I was 3rd, watched on as some guys got there sport supplement down them asap! Where as I just ate a chicken and spinach sandwich. Next week I'm running this ultra, probably in a pair of slightly ripped trainers as there the most comfy, I'm not sure I've given enough time to wear my new ones in and nutra grain for fuel. The last time I did strength and conditioning I used a Keg, tractor tyre, a pull up bar, an oil drum filled with water and an Olympic bar as my most fancy of equipment. Basic as it comes, touch wood I'm fairly healthy and able to keep active most days.
As nice as some of the gadgets are, they are no way essential and no way replace good old hard work and consistency.
My advice is use what you can, when you can, use your imagination and work hard and leave the luxury's as luxury's unless your lucky enough to be able to afford them. That and find a balance. If training becomes a chore, take a break or try something different, just when you train for a goal - train hard! :)
Granted all the results were really interesting and would be pretty interesting to do for a short period but god, it's all too much and I know people who do this sort of thing, it rarely last more than a week or two and results in people just going back the way the were - sedentary/lazy or whatever you want to call it.
It all frustrates me slightly as it's all money making. Some of the most in shape people I know are the ones who rarely use any fancy gadgets and just work out for the love of it. An example for me was yesterday, I entered a local cycle race. It wasn't big scale but there were some pricey bikes on the start line, my road bike is there one I use to travel around has a slightly worn chain and was bout £500, which in biking terms is cheap. Anyway I was 3rd, watched on as some guys got there sport supplement down them asap! Where as I just ate a chicken and spinach sandwich. Next week I'm running this ultra, probably in a pair of slightly ripped trainers as there the most comfy, I'm not sure I've given enough time to wear my new ones in and nutra grain for fuel. The last time I did strength and conditioning I used a Keg, tractor tyre, a pull up bar, an oil drum filled with water and an Olympic bar as my most fancy of equipment. Basic as it comes, touch wood I'm fairly healthy and able to keep active most days.
As nice as some of the gadgets are, they are no way essential and no way replace good old hard work and consistency.
My advice is use what you can, when you can, use your imagination and work hard and leave the luxury's as luxury's unless your lucky enough to be able to afford them. That and find a balance. If training becomes a chore, take a break or try something different, just when you train for a goal - train hard! :)
Tuesday 9 August 2011
Harries Personal Trainer + The Paleo way
Last few months I have worked my ass off trying to get this Personal Training Diploma done as well as thinking how to start the venture. I still feel like I'm a million miles away but a local business set up course has really helped me this week, finally feel like things are starting to move forward.
Hopefully by mid September the business will be official, Harries Personal Trainer where I hope to put all these ideas that I'm trying to start in to place. A lot of work, and seems like a 24/7 style job. Unless I'm preparing work for the business, training others or training myself I'm probably sleeping. However I do love it, and so far I think that's what spurs me on.
With that said I remember saying that I was going to post an entry on the paleo diet, or a more sustainable version of it. Without really thinking I find that I eat very well 6 days a week then usually have a much more relaxed day. For you that aren't familiar with the Paleo diet it's eating food in it's purest form - no shit at all included. The food is near enough untouched by a factory. It's an awesome way to eat but a totally unrealistic way to be 365 days a year. Well for me anyway, I know some people do it but I want a life to. Paleo means no booze, absolutely no processed foods - So things like a steak with veg, potatoes. Nuts, fruit, Almond milk, coconut milk, butter, chicken, pork, lamb, fish but no grain or oats as there grown by man or something so that's me buggered all ready as I live on oats and with my endurance training find bread so convenient when I'm in a rush and for work.
So I had to face it as awesome as it makes you feel and It's well worth trying it for a week if you haven't got anything 'social' on. I could live on it. I think I've said before my general rule of them that suits me and definitely helps me with training is veg daily, as much as possible. Oats daily lots of fruit and salad and a good whack of lean protein every now and again. The main one though is except for when I'm doing ultras absolutely no microwave meals and 90% of the time no processed junk. So ye I'm fairly strict but unlike paleo I love my homemade jams and chutneys, bread etc and the OD treat which I almost always end up saying, why did i eat that? I feel like s**t' but sometimes they do taste good. The same with alcohol, I rarely drink but when I do I'm usually in rite a state which isn't good but you get some good stories from drinking ha ha
Anywey anyone interested in learning a bit more about the paleo way check out - http://www.civilizedcavemancooking.com/
Moving on, I'm about 10 days out of my next race. This 40 mile in Derby. I haven't put in anywhere near the mileage that I did for the Cardiff Ultra but feel like there's no pressure with this one so pretty up for it. Most I've done is about 60 I think but I've barely kept track - that said I've done about 22 miles in two days this week so gonna target 70 this week then a very little next week, just enough to keep me ticking. A week Sunday look out for the blog entry, could be an interesting one.
Hopefully by mid September the business will be official, Harries Personal Trainer where I hope to put all these ideas that I'm trying to start in to place. A lot of work, and seems like a 24/7 style job. Unless I'm preparing work for the business, training others or training myself I'm probably sleeping. However I do love it, and so far I think that's what spurs me on.
With that said I remember saying that I was going to post an entry on the paleo diet, or a more sustainable version of it. Without really thinking I find that I eat very well 6 days a week then usually have a much more relaxed day. For you that aren't familiar with the Paleo diet it's eating food in it's purest form - no shit at all included. The food is near enough untouched by a factory. It's an awesome way to eat but a totally unrealistic way to be 365 days a year. Well for me anyway, I know some people do it but I want a life to. Paleo means no booze, absolutely no processed foods - So things like a steak with veg, potatoes. Nuts, fruit, Almond milk, coconut milk, butter, chicken, pork, lamb, fish but no grain or oats as there grown by man or something so that's me buggered all ready as I live on oats and with my endurance training find bread so convenient when I'm in a rush and for work.
So I had to face it as awesome as it makes you feel and It's well worth trying it for a week if you haven't got anything 'social' on. I could live on it. I think I've said before my general rule of them that suits me and definitely helps me with training is veg daily, as much as possible. Oats daily lots of fruit and salad and a good whack of lean protein every now and again. The main one though is except for when I'm doing ultras absolutely no microwave meals and 90% of the time no processed junk. So ye I'm fairly strict but unlike paleo I love my homemade jams and chutneys, bread etc and the OD treat which I almost always end up saying, why did i eat that? I feel like s**t' but sometimes they do taste good. The same with alcohol, I rarely drink but when I do I'm usually in rite a state which isn't good but you get some good stories from drinking ha ha
Anywey anyone interested in learning a bit more about the paleo way check out - http://www.civilizedcavemancooking.com/
Moving on, I'm about 10 days out of my next race. This 40 mile in Derby. I haven't put in anywhere near the mileage that I did for the Cardiff Ultra but feel like there's no pressure with this one so pretty up for it. Most I've done is about 60 I think but I've barely kept track - that said I've done about 22 miles in two days this week so gonna target 70 this week then a very little next week, just enough to keep me ticking. A week Sunday look out for the blog entry, could be an interesting one.
Sunday 7 August 2011
Too much ale :-/
Everything has been pretty broken this week due to a busy schedule but managed to get a few sessions in. A good interval session Thursday before hitting the squat rack for the first time in ages. I'm still feeling it today which has completely messed up my training but was a good change. I was training someone but thought I'd also get involved. The workout was - 8 x 6 Box Squat and similar with a push press. The fun part of the workout was the final circuit, 40m Keg Walk, 4 tyre flips, Bent Over row, Box Jumps, three circuits. Great conditioning workout and one of the best types of workout you can do for a balance with fitness and strength. Unfortunately I don't do enough as I find it so intense that it leaves me too saw to work on my endurance. Never the less I try to get it in to my regime when I can.
Two weeks out of my next ultra, I was planning a run of about 3hrs this morning but I've done nothing but eat a huge fry up as I got far to in to a real ale festival last night! Work in the morning didn't help but these things happen. Just means I'm going to have to get up at an ungodly hour tomorrow morning to get the run in before I go on a course. Not ideal, but honestly, I'm not going to loss any sleep over it and was a good laugh. On top of that I now can't wait for tomorrow and I'm so motivated to smash it after feeling like rubbish today.
If anyone is wondering what I'm planning with a taper - well I'm not really going to for this event. One reason being that it's not one of my events that I really want to do decent in, I'm sort of just doing it for the love of it. Secondly my training has just started to shape up and I've strung together a few good sessions so I'm just going to go with it up until about Thursday week then take two days off before hand. Depending on how damaged I am after the event I'll probably take a couple weeks off running and just cross train. I'm looking forward now - and am especially excited to try this negative splits each 10miles. If I get it wrong and end up way down the field then so be it.
So going to target a solid week training, about 60miles on the run will do and get some trainers!
Not ideally I've ripped my trainers badly so need a ne pairs asap, hope I can get them in time to wear them in!!
Two weeks out of my next ultra, I was planning a run of about 3hrs this morning but I've done nothing but eat a huge fry up as I got far to in to a real ale festival last night! Work in the morning didn't help but these things happen. Just means I'm going to have to get up at an ungodly hour tomorrow morning to get the run in before I go on a course. Not ideal, but honestly, I'm not going to loss any sleep over it and was a good laugh. On top of that I now can't wait for tomorrow and I'm so motivated to smash it after feeling like rubbish today.
If anyone is wondering what I'm planning with a taper - well I'm not really going to for this event. One reason being that it's not one of my events that I really want to do decent in, I'm sort of just doing it for the love of it. Secondly my training has just started to shape up and I've strung together a few good sessions so I'm just going to go with it up until about Thursday week then take two days off before hand. Depending on how damaged I am after the event I'll probably take a couple weeks off running and just cross train. I'm looking forward now - and am especially excited to try this negative splits each 10miles. If I get it wrong and end up way down the field then so be it.
So going to target a solid week training, about 60miles on the run will do and get some trainers!
Not ideally I've ripped my trainers badly so need a ne pairs asap, hope I can get them in time to wear them in!!
Sunday 31 July 2011
Nutrition: Eating cycles and is running a marathon guaranteed way to shift the pounds?
Had some good sessions this week, 2hrs 15 od this morning aiming to do negative reps (faster splits) every 30mins - It was encouraging to be finishing at a 6min/mile pace as well as a real feel good factor that I'd run for couple hours and finished fast. This is something I'm going to try in my next ultra in three weeks. Negatives every 10 miles just as an experiment really, the most difficult is at the start when all the 'sprinters' :-) fly off and the tempation to go with them.
Moving on, I want to talk about eating cycles. What I mean by eating cylces are adjusting the amount you eat in partnership with the volume or intensity of training. This is important, even if someone is trying to lose weight. Long term not eating more whilst training more disn't fit and will cause a crash, where by it be a stop in training or a stop on the balanced diet.
Maybe short term it would work but in the long run its not maintainable because we all have to work and get on with life as well do are exercise.
E.g. Today I ran for over 2hrs then went to work then after work did a strength and conditioning session which is high intensity. (Notice it's usually one or the other, either high volume or intensity. Both together vary rarely only usually in events or some training days because you just cant recover from it by the next time) I ate 6 slices of peanut butter on wholemeal toast. You may think it's a lot, but one, I was going to train again in the afternoon and two, I had just run for over 2hrs. I wouldn't eat that much if I wasn't doing as much that day. Unless I re-fuel properly how can I keep training for the next target. You must balance it all out.
Sometimes people enter events such as, running, cycling, swimming or whatever it may be which require a fair bit of commitment to training. The mistake people do is use them as a weight loss plan. DONT DO THIS! If you get most of your training in and eat appropriately to how active you have been that day then the weight will take care of itself. The issues arise when people are on some sort of fad diet which restricts there calorie intake each day to a set amount. The 'diet' doesn't take in to account what you may have done that day. If you have for example, run 10 miles then some insane low calorie diet is going to totally exhaust someone. So for example that day eat more, then the next go back to normal. Eating more that day is not 'going off track' - it's eating because you really do need it. Food is not the enemy it's the fuel to achievments.
So when I get asked, 'How can you eat that much and not be 'fat'?', thats why, I don't always eat e.g. six pieces of peanut butter on toast post workout. I eat to meet the needs of the day. You can't do insane cuts and make it last, which in turn is the point of a healthier lifestyle.
If I do a marathon then I'll lose weight? is something I get asked, or told. Then I say ok, do it, do the training, do the nutrition and get the job done. It's easy to say what you could do - like me saying I could be a Homer Simpson style man if I wanted. I wont because I wouldn't do it. Easy to talk, commitment to do.
With that comes this assumption that you will automatically lose weight if you target something like this.
NO! Unless you manage your nutrition correctly which in turn will aid you to get the training sessions done then no you won't. A huge increase in activity levels will mean you need to eat more or you'll burn out. You can do this and still achieve any physique or weight goals.
I know people who have put weight on whilst training for a marathon. It's not uncommon due to the hard training involved as well as the need to eat enough to cover the training as well as feel ok for work and other daily commitments. So like always, the eating cycles need to be varied to match daily activity levels. As well as this people, girls included need to do strength and conditioning to get leaner and stronger, more muscle helps hugely with getting leaner but thats for another day.
Happy living :)
Moving on, I want to talk about eating cycles. What I mean by eating cylces are adjusting the amount you eat in partnership with the volume or intensity of training. This is important, even if someone is trying to lose weight. Long term not eating more whilst training more disn't fit and will cause a crash, where by it be a stop in training or a stop on the balanced diet.
Maybe short term it would work but in the long run its not maintainable because we all have to work and get on with life as well do are exercise.
E.g. Today I ran for over 2hrs then went to work then after work did a strength and conditioning session which is high intensity. (Notice it's usually one or the other, either high volume or intensity. Both together vary rarely only usually in events or some training days because you just cant recover from it by the next time) I ate 6 slices of peanut butter on wholemeal toast. You may think it's a lot, but one, I was going to train again in the afternoon and two, I had just run for over 2hrs. I wouldn't eat that much if I wasn't doing as much that day. Unless I re-fuel properly how can I keep training for the next target. You must balance it all out.
Sometimes people enter events such as, running, cycling, swimming or whatever it may be which require a fair bit of commitment to training. The mistake people do is use them as a weight loss plan. DONT DO THIS! If you get most of your training in and eat appropriately to how active you have been that day then the weight will take care of itself. The issues arise when people are on some sort of fad diet which restricts there calorie intake each day to a set amount. The 'diet' doesn't take in to account what you may have done that day. If you have for example, run 10 miles then some insane low calorie diet is going to totally exhaust someone. So for example that day eat more, then the next go back to normal. Eating more that day is not 'going off track' - it's eating because you really do need it. Food is not the enemy it's the fuel to achievments.
So when I get asked, 'How can you eat that much and not be 'fat'?', thats why, I don't always eat e.g. six pieces of peanut butter on toast post workout. I eat to meet the needs of the day. You can't do insane cuts and make it last, which in turn is the point of a healthier lifestyle.
If I do a marathon then I'll lose weight? is something I get asked, or told. Then I say ok, do it, do the training, do the nutrition and get the job done. It's easy to say what you could do - like me saying I could be a Homer Simpson style man if I wanted. I wont because I wouldn't do it. Easy to talk, commitment to do.
With that comes this assumption that you will automatically lose weight if you target something like this.
NO! Unless you manage your nutrition correctly which in turn will aid you to get the training sessions done then no you won't. A huge increase in activity levels will mean you need to eat more or you'll burn out. You can do this and still achieve any physique or weight goals.
I know people who have put weight on whilst training for a marathon. It's not uncommon due to the hard training involved as well as the need to eat enough to cover the training as well as feel ok for work and other daily commitments. So like always, the eating cycles need to be varied to match daily activity levels. As well as this people, girls included need to do strength and conditioning to get leaner and stronger, more muscle helps hugely with getting leaner but thats for another day.
Happy living :)
Thursday 28 July 2011
3 weeks until next event
Since the coastal path last week I've hit it very hard and looking to keep it up before a mini taper before my next event. It's not going to be a typical three week taper, one reason being that this event (40miles) isn't one of my 'target' events but just an event to test out some new methods and techniques. Not to say I wont be trying to smash it!! A race is a race but I wont be worrying too much about how it goes etc.
By the end of the event (August 21st) i'll have strung together a good 8 week training block so will have a week off running and just X train and actually rest just re-charge before the coastal challenge end of Novemeber.
One of the main reasons I've really stated to enjoy ultra running is because each event actually means something, as well as this after a good training block it's a good chance to take a little time off post event to catch up with 'real life stuff' that most people seem to enjoy, nights out with friends. Secondly these big endurance events means I can Xtrain more often, one because things like strength and conditioning is needed as well as the things such as cycling/rowing or any other sport infact keeps it all fresh, and let's be honest, as an ultra runner (if I can call myself that) unless you'r feeling fresh and really enjoying it how on earth can you go out and train for hours!! Another reason I really like these 'challenges' is, without being cheesy, really does make you feel alive and to me is one of the most rewarding things you can do.
This week has seen me rise just before 6am every morning so far just to train my ass off! I've got some cyclying in, some strength and conditioning as well as the main thing, the run in in abundance training for about two and a half hours each morning as well as a small evening session Monday and tonight. All this because over the next five weeks I've got a job doing sports some kids. This in the mornings as well as my job in the afternoon untill 9.30pm means the next few weeks is gonna be pretty full on. Basically the 'I have no time to work out' excuse is a load of rubbish! If you want to look after yourself make time, it only needs to be 30mins. If I can get 2-3hrs in a day most days whilst working 10am to 9.30pm more or less then other have time.
Tommorow morning mind I have the morning off work so I'm going to stay away from the run and either cycle easy or take the morning off. Up to about 43miles of running since the weekend so target to get it up to nearer 70 by Sunday as well as one strength and conditioning workout.
Been hearing a lot recently about the Ironman thats coming to Tenby (Just down the road). This is mamouth and I wont lie I'm so tempted to make this my 'big' event for 2012. Only issue is I cant swim very well, seriously I'm terrible and I don't like it but the whole event is so tempting, and so hard so I love it.
We shall see....
By the end of the event (August 21st) i'll have strung together a good 8 week training block so will have a week off running and just X train and actually rest just re-charge before the coastal challenge end of Novemeber.
One of the main reasons I've really stated to enjoy ultra running is because each event actually means something, as well as this after a good training block it's a good chance to take a little time off post event to catch up with 'real life stuff' that most people seem to enjoy, nights out with friends. Secondly these big endurance events means I can Xtrain more often, one because things like strength and conditioning is needed as well as the things such as cycling/rowing or any other sport infact keeps it all fresh, and let's be honest, as an ultra runner (if I can call myself that) unless you'r feeling fresh and really enjoying it how on earth can you go out and train for hours!! Another reason I really like these 'challenges' is, without being cheesy, really does make you feel alive and to me is one of the most rewarding things you can do.
This week has seen me rise just before 6am every morning so far just to train my ass off! I've got some cyclying in, some strength and conditioning as well as the main thing, the run in in abundance training for about two and a half hours each morning as well as a small evening session Monday and tonight. All this because over the next five weeks I've got a job doing sports some kids. This in the mornings as well as my job in the afternoon untill 9.30pm means the next few weeks is gonna be pretty full on. Basically the 'I have no time to work out' excuse is a load of rubbish! If you want to look after yourself make time, it only needs to be 30mins. If I can get 2-3hrs in a day most days whilst working 10am to 9.30pm more or less then other have time.
Tommorow morning mind I have the morning off work so I'm going to stay away from the run and either cycle easy or take the morning off. Up to about 43miles of running since the weekend so target to get it up to nearer 70 by Sunday as well as one strength and conditioning workout.
Been hearing a lot recently about the Ironman thats coming to Tenby (Just down the road). This is mamouth and I wont lie I'm so tempted to make this my 'big' event for 2012. Only issue is I cant swim very well, seriously I'm terrible and I don't like it but the whole event is so tempting, and so hard so I love it.
We shall see....
Sunday 24 July 2011
Ceredigion Coastal Path - DONE!
The Ceredigion coastal path proved to be pretty challenging but one thing it did do was make me well motivated to now, after seesawing back and fourth to maybe give that 40mile ultra run a go next month. My thinking is to use it as training (too an extent, let's be honest people are always competitive in races) and a bit of an experiment. I averaged 9min mile for the 50miler and I was in complete agony, so I think I'll try and start at that pace, be disciplined and try doing negative splits every 10miles just to see how I feel. That's for another day.
Anyway on to the coastal path - We started about 10am left the car in Aberaeron with the tent, caught the bus and train to the start which would make it about 27miles Thursday and 32miles Friday.
I was dressed in compression stuff, had a bandanna and a callback on early Thursday so took some weird looks on the commute up, but who cares really :)
Before we knew it we were almost in Aberystwyth which went fast - but Tom pushed the pace early on, not really fast but faster than I thought as we spoke about doing the whole thing really casually in about 6-7hrs, we wernt going at that pace! Kept plodding on, the terrain wasn't the worst I've had but like always it's relentless as you constantly have to concentrate on footing etc. At one point a lamb charged at us ha ha felt like I was back on the rugby field.
Arrived at Llanrwstyd, the sun was beaming and Tom was starting to feel it, considering he's never done a marathon, only one 22mile run ever and is predominantly a top rower he was going well. I grabbed a sandwich from the shop and kept jogging, Tom couldn't face food. He needed to eat because of the sheer time on our feet, he couldn't stomach anything but water but kept going fair play. We had about 13miles left that day. He was adamant of taking the road for a break from the path - I didn't fancy that due to the sheer traffic and the fact that it wouldn't be the path so reluctantly we split up. Tom took the road and I the path.
It flattened out to Aberaeron but the sun was getting stronger but I actually felt fine which shows how different this sort of stuff is to your usual 10km. Tom is only about 1 min slower than me over that distance but at this, he was finding it much harder. Finally arrived at Aberaeron in about 4hrs 50, felt strong and contemplated if doing the whole thing in one go would be do-able, especially as I've heard the rumour about there being an unofficial world record of 12hrs 34 for the whole thing!
No sign of Tom so I jogged back on myself to meet him, couldn't find him, getting abit worried as the roads slightly shorter and the traffic is fast. Two Min's later there he was back down on the path I spotted his bright yellow T -Shirt. He was almost there, fair play to him he ran just over a marathon on the coastal path but was exhausted, he admitted he totally underestimated back to back days on the path so left it at that this time, but I bet he'll be back for a second go sometime :)
Re-fuelled for the second day with recovery drinks, fish and chips, malt loaf, and various un-healthy snacks. I go on about eating good food etc but with things like things I gorge on junk as it just smashes the calories in quick and is so much more effective when it's just about energy and recovery. Good food in everyday life but junk in a big endurance event.
Second day was harder, went off strong but it's always harder alone after a while. Got around Llangrannog and the path got so hilly, I couldn't run it was just up and down for miles. My foot started hurting, around the metatarsal area on top of my foot, its a bit bruised now so not sure what that's about. With about 13miles left I saw a cafe - had enough money for eggs on toast, smashed that in me chilled out then plodded on all the way home.
Arrived home, I was locked out!! Couldn't belive it - so had to wait out for a bit on the front lawn.
There we are did it, in future I fancy that record!
Anyway on to the coastal path - We started about 10am left the car in Aberaeron with the tent, caught the bus and train to the start which would make it about 27miles Thursday and 32miles Friday.
I was dressed in compression stuff, had a bandanna and a callback on early Thursday so took some weird looks on the commute up, but who cares really :)
Before we knew it we were almost in Aberystwyth which went fast - but Tom pushed the pace early on, not really fast but faster than I thought as we spoke about doing the whole thing really casually in about 6-7hrs, we wernt going at that pace! Kept plodding on, the terrain wasn't the worst I've had but like always it's relentless as you constantly have to concentrate on footing etc. At one point a lamb charged at us ha ha felt like I was back on the rugby field.
Arrived at Llanrwstyd, the sun was beaming and Tom was starting to feel it, considering he's never done a marathon, only one 22mile run ever and is predominantly a top rower he was going well. I grabbed a sandwich from the shop and kept jogging, Tom couldn't face food. He needed to eat because of the sheer time on our feet, he couldn't stomach anything but water but kept going fair play. We had about 13miles left that day. He was adamant of taking the road for a break from the path - I didn't fancy that due to the sheer traffic and the fact that it wouldn't be the path so reluctantly we split up. Tom took the road and I the path.
It flattened out to Aberaeron but the sun was getting stronger but I actually felt fine which shows how different this sort of stuff is to your usual 10km. Tom is only about 1 min slower than me over that distance but at this, he was finding it much harder. Finally arrived at Aberaeron in about 4hrs 50, felt strong and contemplated if doing the whole thing in one go would be do-able, especially as I've heard the rumour about there being an unofficial world record of 12hrs 34 for the whole thing!
No sign of Tom so I jogged back on myself to meet him, couldn't find him, getting abit worried as the roads slightly shorter and the traffic is fast. Two Min's later there he was back down on the path I spotted his bright yellow T -Shirt. He was almost there, fair play to him he ran just over a marathon on the coastal path but was exhausted, he admitted he totally underestimated back to back days on the path so left it at that this time, but I bet he'll be back for a second go sometime :)
Re-fuelled for the second day with recovery drinks, fish and chips, malt loaf, and various un-healthy snacks. I go on about eating good food etc but with things like things I gorge on junk as it just smashes the calories in quick and is so much more effective when it's just about energy and recovery. Good food in everyday life but junk in a big endurance event.
Second day was harder, went off strong but it's always harder alone after a while. Got around Llangrannog and the path got so hilly, I couldn't run it was just up and down for miles. My foot started hurting, around the metatarsal area on top of my foot, its a bit bruised now so not sure what that's about. With about 13miles left I saw a cafe - had enough money for eggs on toast, smashed that in me chilled out then plodded on all the way home.
Arrived home, I was locked out!! Couldn't belive it - so had to wait out for a bit on the front lawn.
There we are did it, in future I fancy that record!
Wednesday 20 July 2011
Carb loading pre Coastal Path
With the coastal path back to back 30miles tommorow I'll do my usuall carb load. I'm not going insane because it's not racing its more an adventure, time is erelevant so no need to worry about loading to be faster or so fourth. However I find Carb loading still a help for long stuff as as well as making things a little easier, mentally I feel better. Almost as if I'm at peace with my mind on whether or not I should have ate more etc.
So today this is what I've ate -
Breakfast - Porridge, banana, milk, rasberries. 2 slices of wholemeal toast with peanut butter.
Mid AM - Wholemeal bagel with jam
Lunch - Mum's cottage pie :) with kale, broccoli and cauliflower
Mid Pm - Peanut butter wholemeal bagel
Mid Pm - Wholemeal bagel peanut butter, banana
Dinner - Couscous salad with some pork that I made at home.
Evening - Wholemeal bagelwith soft cheese
I've ate a fair few bagels but there a awsome complex carb hit so not a bad eat today. Very approx guess of about 300-400 grams of carbs today, thats a guesstimate though. If thats correct it's good enough.
Kit ready - Food ready, Got my camera, should be a good trip.
So today this is what I've ate -
Breakfast - Porridge, banana, milk, rasberries. 2 slices of wholemeal toast with peanut butter.
Mid AM - Wholemeal bagel with jam
Lunch - Mum's cottage pie :) with kale, broccoli and cauliflower
Mid Pm - Peanut butter wholemeal bagel
Mid Pm - Wholemeal bagel peanut butter, banana
Dinner - Couscous salad with some pork that I made at home.
Evening - Wholemeal bagelwith soft cheese
I've ate a fair few bagels but there a awsome complex carb hit so not a bad eat today. Very approx guess of about 300-400 grams of carbs today, thats a guesstimate though. If thats correct it's good enough.
Kit ready - Food ready, Got my camera, should be a good trip.
Tuesday 19 July 2011
It's not rocket science it's finding a balance!
I've written a few times about nutrition and as you can maybe guess it's something I find really interesting. Often though I just dont understand peoples thinking, well actually I do - Everyones been fed all these money making fad diets just to make money. Sin foods, liquid diets, atkins diets the list goes on. Granted if you do them properly you will lose weight but the main reason you would is because of the cut in calories. For the average person it just needs to be a case of moderation!! A balance, sensible eating or whatever else you want to call it. Honestly, keep active which is essential for more things than just your weight, it helps keep your body strong which helps fight against illness, helps keep joints at there best, decreases the chances of osteoperosis, it helps keep your mind alert as well as making you feel better to name a few. Activity with resonable eating, not dieting, just sensible eating. If you ever want a nutrition programe from me there wont be any silly diets involved just balance and I promise if you stuck to it you would achieve your goal.
What bought this little rant on was earlier in the day Rhydian from the X Factor was on t.v. He's in good condition and when asked how, he simply said 'I just work out often and watch what I eat, I don't diet'
Someone on the show actually wouldn't belive him.....frustrating that people have been brainwashed with the vision that the only way to lose weight is to go on some insane diet. It's not!
Three weeks since I got back in to training properly and 3 weeks since I ate 'sensibly' and I'm almost back to my ideal weight for running (70kg). Three weeks ago I was 11st 10 now I'm 11st 2lbs and I havn't cut any carbs, protein or fats from my eating, I have all three with every meal and have trimmed down as well as feel great in everyday things as well as manage to get 50-60 miles running in and a couple of conditioning sessions. Again balance is the only way to maintain things for life!
On to something else, with my diploma in personal training coming to an end I'm finally looking starting to take the next steps to get my personal training business underway. Amongst other things I need a name, what I'm not sure yet so any help would be brilliant. The business will cater for all levels of fitness, work at any goal you have, be it sport specific or general everyday fitness. Provide nutrition advice, training programes for weight loss, endurance, strength and conditioning as well as programes for specific sports. I hope to arrange some future fitness events as well as trip to take part in various fitness events. Information on the personal training business will be up in the next few weeks so keep checking if you want to work out and get some results along with living a balanced life.
Thanks
What bought this little rant on was earlier in the day Rhydian from the X Factor was on t.v. He's in good condition and when asked how, he simply said 'I just work out often and watch what I eat, I don't diet'
Someone on the show actually wouldn't belive him.....frustrating that people have been brainwashed with the vision that the only way to lose weight is to go on some insane diet. It's not!
Three weeks since I got back in to training properly and 3 weeks since I ate 'sensibly' and I'm almost back to my ideal weight for running (70kg). Three weeks ago I was 11st 10 now I'm 11st 2lbs and I havn't cut any carbs, protein or fats from my eating, I have all three with every meal and have trimmed down as well as feel great in everyday things as well as manage to get 50-60 miles running in and a couple of conditioning sessions. Again balance is the only way to maintain things for life!
On to something else, with my diploma in personal training coming to an end I'm finally looking starting to take the next steps to get my personal training business underway. Amongst other things I need a name, what I'm not sure yet so any help would be brilliant. The business will cater for all levels of fitness, work at any goal you have, be it sport specific or general everyday fitness. Provide nutrition advice, training programes for weight loss, endurance, strength and conditioning as well as programes for specific sports. I hope to arrange some future fitness events as well as trip to take part in various fitness events. Information on the personal training business will be up in the next few weeks so keep checking if you want to work out and get some results along with living a balanced life.
Thanks
Friday 15 July 2011
Men's Health Survival of the fittest (Day out)
Men’s Health Survival of Fittest day out
Introduction
Men’s Health Survival of the fittest event in Cardiff on the 2nd of October. This is a great event, full of adventure as well as a great active day out. It consists of a 10km run around the city of Cardiff whilst going through numerous obstacles that makes it a great alternative to your normal 10km. One of the obstacles consists of running through the millennium stadium whilst another involves getting over monkey bars and even over a Land Rover. For more information on the event check out www.mhsurvival.co.uk
All abilities are welcome; it’s a great chance to meet up with plenty of like minded people who will be taking part for all sorts of reasons. It’s not too serious and all about the fun of the day and mixing with others who fancy a new challenge.
Itinerary of trip
We shall leave for Cardiff on the Sunday morning, bright and early at 7.00am (Time subject to change) from Cardigan Leisure Centre (Pick up’s available). Look to arrive in Cardiff for 8.30am before registering, mixing with everyone else and relaxing before the adventure begins.
Post event we will give plenty of notice before returning home, plenty of time to recover and get some food (or drink ) before travelling home late afternoon.
Cost
£70 – this includes transport to Cardiff and home. Entry to the event – which consists of a free T-shirt as well as a goody bag from the race organisers.
Date
Sunday 2nd October 2011
Places and Contact Details
We are limited to 13 places so enter as soon as possible to be involved in a great day out.
If interested please contact Rhys Harries by phone 07970520871. Or alternatively email at harries_rhys87@hotmail.com
Introduction
Men’s Health Survival of the fittest event in Cardiff on the 2nd of October. This is a great event, full of adventure as well as a great active day out. It consists of a 10km run around the city of Cardiff whilst going through numerous obstacles that makes it a great alternative to your normal 10km. One of the obstacles consists of running through the millennium stadium whilst another involves getting over monkey bars and even over a Land Rover. For more information on the event check out www.mhsurvival.co.uk
All abilities are welcome; it’s a great chance to meet up with plenty of like minded people who will be taking part for all sorts of reasons. It’s not too serious and all about the fun of the day and mixing with others who fancy a new challenge.
Itinerary of trip
We shall leave for Cardiff on the Sunday morning, bright and early at 7.00am (Time subject to change) from Cardigan Leisure Centre (Pick up’s available). Look to arrive in Cardiff for 8.30am before registering, mixing with everyone else and relaxing before the adventure begins.
Post event we will give plenty of notice before returning home, plenty of time to recover and get some food (or drink ) before travelling home late afternoon.
Cost
£70 – this includes transport to Cardiff and home. Entry to the event – which consists of a free T-shirt as well as a goody bag from the race organisers.
Date
Sunday 2nd October 2011
Places and Contact Details
We are limited to 13 places so enter as soon as possible to be involved in a great day out.
If interested please contact Rhys Harries by phone 07970520871. Or alternatively email at harries_rhys87@hotmail.com
Thursday 14 July 2011
Anticipation goes on!
Due to a couple reasons the coastal path adventure is being postponed until next week. The anticipation goes on as were both pretty excited for the trip. Should be a decent challenge, having thought more of it the other day I realised I havn't run very far in weeks so would definetly be a good challenge, just as my training is getting back on track my weight is also getting nearer where it usually is, which is good as it's a big factor with endurance event. In my opinion its definitely not about being as light as possible but everyone has an ideal weight for competing. I'm sure of this. Around the 70kg mark was where I was feeling my best. I've been 67kg before but felt useless, with no energy and lacking a bit of bite!
Finished my rest after the ultra at 75kg - and thats not because I went through a strength faze it's because I stopped doing anything major but kept the eating up. Infact all if you look at a food diary I kept previously thats pretty much how its been now for 2-3 weeks and I'm now back to 72kg and feeling the fitness coming back - all I've done was add a little bit of cross fit style workouts (strength and conditioning) and get back on the road again(Two 55-60 mile weeks). That and I've kept of the chocolate, I know it's not good but I went through a choc faze after the ultra. I could say, my body 'needed' it but thats a load of rubbish, I just got in to a more sluggish routine in the recovery period.
Had my first rest day in a while today, just had one of those days where I just needed a feet up day so got on with computer work and started to organise this proposed trp to the survival of the fittest event. Nothing finalised yet keep tabs on the 'competition' heading and I'll be sure to update. Probably going to be 13-14 spaces but I've had a fair bit of interest already so get in touch if you want to be part of a great laugh and a good workout along with good old fashion banter!
Resting up tonight gonna try and push a good paced 14 miler out in the morning.
Keep at it
Finished my rest after the ultra at 75kg - and thats not because I went through a strength faze it's because I stopped doing anything major but kept the eating up. Infact all if you look at a food diary I kept previously thats pretty much how its been now for 2-3 weeks and I'm now back to 72kg and feeling the fitness coming back - all I've done was add a little bit of cross fit style workouts (strength and conditioning) and get back on the road again(Two 55-60 mile weeks). That and I've kept of the chocolate, I know it's not good but I went through a choc faze after the ultra. I could say, my body 'needed' it but thats a load of rubbish, I just got in to a more sluggish routine in the recovery period.
Had my first rest day in a while today, just had one of those days where I just needed a feet up day so got on with computer work and started to organise this proposed trp to the survival of the fittest event. Nothing finalised yet keep tabs on the 'competition' heading and I'll be sure to update. Probably going to be 13-14 spaces but I've had a fair bit of interest already so get in touch if you want to be part of a great laugh and a good workout along with good old fashion banter!
Resting up tonight gonna try and push a good paced 14 miler out in the morning.
Keep at it
Monday 11 July 2011
Nun run?? Mens Health survival of fittest anyone?
Sunday morning there was a charity 5k in the town. It was for the same cause as the rowing competition by myself the previous day. To show my support I thought I would go down to pass on the donations from the rowing, and as I'd be there I wasn't going to stand and watch!!
Saw there was a prize for best fancy dress so about 30mins before I got a nun costume from my sister - I don't know what bright spark decided this was a good idea!! :) Never the less jogged down put the suit on, 104 starters and only me and a small child in costume!! A bit imbarrasing to say the least but too late to pull out and at the end of the day it was all to a good cause, not a proper race and just good fun.
I ended up winning in the costume!! ran a 17.58 in a long skirt, thats only a minute or so behind my best. Strange how sometimes you just get a good day. Even though it wasn't serious I was pleased to have finally run something half decent since the ultra.
Big well done to my sister and her friends who have decided to take on the Cardiff half marathon in October who ran the 5k in a super effort. I love it when people go out of there comfort zone and do something like this - it's easy for people who train all the time but beginners who do these events, whatever distance is what it's all about in my opinion.
Going on to my next event, I'm not sure about the 40 mile next month, I'll just be in bits again and struggle for a while, so I'm thinking I'd rather just get 3 good months of training in and just aim for the coastal challenge as I seriously loved that event last year. Hmmmm decisions.
Going on to something totally different I'm trying to organise a trip on the 2nd of October to Cardiff to take part and have a great laugh doing Men's Health Survival of the fittest. It's a 10k route around the city, but with some hilarious and great obstacles. One of which is running up and down some of the steps in the Millenium Stadium. Not sure on final details yet but get in touch if interested.
Saw there was a prize for best fancy dress so about 30mins before I got a nun costume from my sister - I don't know what bright spark decided this was a good idea!! :) Never the less jogged down put the suit on, 104 starters and only me and a small child in costume!! A bit imbarrasing to say the least but too late to pull out and at the end of the day it was all to a good cause, not a proper race and just good fun.
I ended up winning in the costume!! ran a 17.58 in a long skirt, thats only a minute or so behind my best. Strange how sometimes you just get a good day. Even though it wasn't serious I was pleased to have finally run something half decent since the ultra.
Big well done to my sister and her friends who have decided to take on the Cardiff half marathon in October who ran the 5k in a super effort. I love it when people go out of there comfort zone and do something like this - it's easy for people who train all the time but beginners who do these events, whatever distance is what it's all about in my opinion.
Going on to my next event, I'm not sure about the 40 mile next month, I'll just be in bits again and struggle for a while, so I'm thinking I'd rather just get 3 good months of training in and just aim for the coastal challenge as I seriously loved that event last year. Hmmmm decisions.
Going on to something totally different I'm trying to organise a trip on the 2nd of October to Cardiff to take part and have a great laugh doing Men's Health Survival of the fittest. It's a 10k route around the city, but with some hilarious and great obstacles. One of which is running up and down some of the steps in the Millenium Stadium. Not sure on final details yet but get in touch if interested.
Saturday 9 July 2011
Busy and very different week
After getting my first decent bit of endurance last week (Approx 65 miles) and a little bit of conditioning I felt ok. Since the ultra and especially the big recovery post event if found it all really slow getting back to my best. It's slightly annoying but it's ok, it will come and I'm still loving everything to do with fitness, whether it's doing it myself or teaching others about health and fitness or encouraging others to broaden their horizon. I honestly think whether it's to do with fitness, career goals, life goals people are capabale of achieving what they want - it's just a state of mind.
Anywey I'm aiming for about 60 od miles this week again but next weekend myself and a friend are covering the Ceredigion Coastal path which is 60 miles(lucky enough to have two coastal paths next to home). Were going to cut it down to two runs and camp half way. Should be interesting and I'm very excited for that, a whole weekend next to the sea and out in the sun, (well, touch wood) running...well with some walking. Treating it more like an adventure + the terrain is hard to run on at times, it's definetly not 'training' it's just a adventure but will do no harm.
I've spent the last week down in Cardiff doing my spinning qualification, which I past!! Great, next thing is to get a class up and running. How ever I noticed, no wonder the 'fast' runners and cyclist are from the city, granted there is some top facilites but every where is flat! This means people run at a faster pace easier and can practice holding it for longer. Saying this I wouldn't swap the coast for the city with regards to the outdoors, bludi traffic lights everywhere and to much traffic! ha ha. Giving the city a defence, a plus is that there are so many more like minded people there which is great when it comes to the outdoors, the gym, training, or even just chilling out!
Wednesday night got invited to a track night. Before we start I've never run on a proper track in my life and some of the guys here 'live' for the track and the lactic, unlike me who just lives for the 'proper' endurance :)
Excuses aside, becasue let's face it everyones got there 'thing', I decided to give it a go and jogged over, about 2 miles. Got ready, 12 of us on the start line of the 800m. Off we went, in the horrible wind and rain. Finished 6th or 7th, not sure of the time, between about 2.15-2.20 so pretty crap to be honest but I just havn't got the speed, I couldn't have put mor in and it hurt like hell, I got that numb, coppery taste in the back of my mouth after it and I was slouched over the fence in a daze for a good 30mins ha ha. Half a mile and I was done!! Shows what intensity does to a session. Was in no shape for a 3k so jogged around to be honest then headed home, nakerd!
As for today I just want to thank everyone who came to the 2k indoor rowing competition, it wasn't the best turn out but a great effort by all and thanks for the support, thanks for the prize by Mi.trainer Sheila Williams and the rowers. Raised a little for a great local cause (CADWGAN, the restoration of Cardigan Castle). Hopefully will plan another 2k event in the near future for anyone interested. Winning time of 7.12 on pretty much his first attempt on the machine. Great going.
Anywey I'm aiming for about 60 od miles this week again but next weekend myself and a friend are covering the Ceredigion Coastal path which is 60 miles(lucky enough to have two coastal paths next to home). Were going to cut it down to two runs and camp half way. Should be interesting and I'm very excited for that, a whole weekend next to the sea and out in the sun, (well, touch wood) running...well with some walking. Treating it more like an adventure + the terrain is hard to run on at times, it's definetly not 'training' it's just a adventure but will do no harm.
I've spent the last week down in Cardiff doing my spinning qualification, which I past!! Great, next thing is to get a class up and running. How ever I noticed, no wonder the 'fast' runners and cyclist are from the city, granted there is some top facilites but every where is flat! This means people run at a faster pace easier and can practice holding it for longer. Saying this I wouldn't swap the coast for the city with regards to the outdoors, bludi traffic lights everywhere and to much traffic! ha ha. Giving the city a defence, a plus is that there are so many more like minded people there which is great when it comes to the outdoors, the gym, training, or even just chilling out!
Wednesday night got invited to a track night. Before we start I've never run on a proper track in my life and some of the guys here 'live' for the track and the lactic, unlike me who just lives for the 'proper' endurance :)
Excuses aside, becasue let's face it everyones got there 'thing', I decided to give it a go and jogged over, about 2 miles. Got ready, 12 of us on the start line of the 800m. Off we went, in the horrible wind and rain. Finished 6th or 7th, not sure of the time, between about 2.15-2.20 so pretty crap to be honest but I just havn't got the speed, I couldn't have put mor in and it hurt like hell, I got that numb, coppery taste in the back of my mouth after it and I was slouched over the fence in a daze for a good 30mins ha ha. Half a mile and I was done!! Shows what intensity does to a session. Was in no shape for a 3k so jogged around to be honest then headed home, nakerd!
As for today I just want to thank everyone who came to the 2k indoor rowing competition, it wasn't the best turn out but a great effort by all and thanks for the support, thanks for the prize by Mi.trainer Sheila Williams and the rowers. Raised a little for a great local cause (CADWGAN, the restoration of Cardigan Castle). Hopefully will plan another 2k event in the near future for anyone interested. Winning time of 7.12 on pretty much his first attempt on the machine. Great going.
Tuesday 5 July 2011
Fad diets!!
Again today I heard people talking about these ridiculous diets there on. Most involving an insane cut on calories, or some sort of stupid diet that people think is the secret to being healthy, or slim like most people say. The latest I heard today was of this cereal diet - Im not lying to you it was purely cereal for almost every meal. Now come on, how is that in any way going to make you healthier for ever. Thats the point of it, healthy for ever because it reduces your risk of heart disease, kidney disorders, keeps your skin healthy, makes you feel better, let alone give you so much more drive and determination. A healthy lifestyle can even reduce risks of some cancers.
We'l use the cereal one as an example, what happens if your invited out for food with friends? What happens if something happens of the cuff that means you have to eat something else? What happens if your kids come home having made cakes in school and are begging you to try it? You get the point, it is not sustainable like every other diet. The only way to be healthy for the rest of your life is a balanced diet and exercise. I want to prove to you that you don't have to cut any food groups out of your diet and still lose weight whilst being able to eat what you want with the only secret being balance and plenty of water.
If you look at my 'nutrition' page then you can see I've kept a food log of the last week, with the idea being for me to get back to my ideal running weight but what else I wanted to show is that you can lose weight whilst still eating a balanced amount of all nutrients (Carbs, Protein and fat).
Take a look, this week I lost 3lbs and I didnt cut any food groups out, I'm full of energy which I've proved with getting 60miles of running in this week, more than I've done in weeks aswell as a couple high intensity circuit sessions. On top of it, I've somehow found myself in a track race Wednesday. Not to sure about that, never even run on a track!! Let alone have the speed for 3000m.
Eat right, and see your goals achieved.
We'l use the cereal one as an example, what happens if your invited out for food with friends? What happens if something happens of the cuff that means you have to eat something else? What happens if your kids come home having made cakes in school and are begging you to try it? You get the point, it is not sustainable like every other diet. The only way to be healthy for the rest of your life is a balanced diet and exercise. I want to prove to you that you don't have to cut any food groups out of your diet and still lose weight whilst being able to eat what you want with the only secret being balance and plenty of water.
If you look at my 'nutrition' page then you can see I've kept a food log of the last week, with the idea being for me to get back to my ideal running weight but what else I wanted to show is that you can lose weight whilst still eating a balanced amount of all nutrients (Carbs, Protein and fat).
Take a look, this week I lost 3lbs and I didnt cut any food groups out, I'm full of energy which I've proved with getting 60miles of running in this week, more than I've done in weeks aswell as a couple high intensity circuit sessions. On top of it, I've somehow found myself in a track race Wednesday. Not to sure about that, never even run on a track!! Let alone have the speed for 3000m.
Eat right, and see your goals achieved.
Monday 4 July 2011
Great weekend in the outdoors
With the amazing weather we had over the weekend and the fact that I wasn't working until the evening (Yes, working Saturday and Sunday night :( I decided to get ditched a in Fishguard and make my way home via the coastal path.
Camelbak, supplies and sun cream!! I set off with the main idea of just treating it like an adventure, no panic about speed. This was proven when I stopped to take a photo and stopped in a shop to get some fluids. In the end I covered 20miles but walked a fair bit because in a couple weeks me and a friend are going to cover the Ceredigion Coastal Path which is 60miles, my mate hasn't been running long and is training for his first marathon but fancies this - I'll be honest I'm more than up for it. Were not going to do it all in one go mind, going to make a weekend of it and have an over night stop half way. So, with that explained I added a bit of walking in to the 20 mile to remind me how I'd feel next day, during it and to get an idea of how long each day will take.
Firstly we can walk lots if we wanted and still easily cover 30miles a day so thats good. Secondly I was fine after 20mile and the endurance side of me really showed when yesterday I went back on the coastal path and ran about 11 miles - the second day I was going at a good pace and pushing it so it's good. Seems like the fitness is slowly coming back but it's definitely not there yet!
The only issue on Saturday was that I left it at 20 miles because I ran out of water. In the heat it drained me pretty fast so decided to stop before I was became a mess! Thats a bit of a problem on the path, it's so rural that if you see a shop you need to re-fuel on water or anything else you feel you need.
After Sundays run I spent the afternoon kayaking. We made a c**k up and ended up paddling the way back up the river which was frustratingly tough but for some reason I could'nt stop laughing. As if I love the pain of a challenge ha ha.
Just to end, next Saturday 9th July entries for the rowing competition are filling up so if your going to enter on the day, please register between 9-9.30am at Cardigan Leisure Centre.
Camelbak, supplies and sun cream!! I set off with the main idea of just treating it like an adventure, no panic about speed. This was proven when I stopped to take a photo and stopped in a shop to get some fluids. In the end I covered 20miles but walked a fair bit because in a couple weeks me and a friend are going to cover the Ceredigion Coastal Path which is 60miles, my mate hasn't been running long and is training for his first marathon but fancies this - I'll be honest I'm more than up for it. Were not going to do it all in one go mind, going to make a weekend of it and have an over night stop half way. So, with that explained I added a bit of walking in to the 20 mile to remind me how I'd feel next day, during it and to get an idea of how long each day will take.
Firstly we can walk lots if we wanted and still easily cover 30miles a day so thats good. Secondly I was fine after 20mile and the endurance side of me really showed when yesterday I went back on the coastal path and ran about 11 miles - the second day I was going at a good pace and pushing it so it's good. Seems like the fitness is slowly coming back but it's definitely not there yet!
The only issue on Saturday was that I left it at 20 miles because I ran out of water. In the heat it drained me pretty fast so decided to stop before I was became a mess! Thats a bit of a problem on the path, it's so rural that if you see a shop you need to re-fuel on water or anything else you feel you need.
After Sundays run I spent the afternoon kayaking. We made a c**k up and ended up paddling the way back up the river which was frustratingly tough but for some reason I could'nt stop laughing. As if I love the pain of a challenge ha ha.
Just to end, next Saturday 9th July entries for the rowing competition are filling up so if your going to enter on the day, please register between 9-9.30am at Cardigan Leisure Centre.
Friday 1 July 2011
Living for the adventure.
Having done some multiterrain 10km last nigh I realised how much fitness I've lost in the recovery period. It was a shocker on my behalf last night but then maybe it's a case of one step back to go two ahead. Since I decided I that I couldn't be arssed to obsess with time and splits and all that stuff and just live for the adventure and personal challenge I found I was knocking pb's out all year up till now where I've taken some recovery time. On top of this I enjoyed it so much more and I never woke up thinking anything was a 'chore' attitude. Makes me think that one of the most important aspects of health and wellbeing is the enjoyment reason - for me anywey. I do it becasue I love the adventure of it all and what I find out about myself. With that said I spent the last two weeks trying to run faster, getting obsessed with my garmin and lap times which in turn ment too much planning and too much 'following a plan' stuff so I'm just going to get back to my 'winging' it attitude which held me in good stead earlier in the year.
Seven weeks out will give me about 4-5 weeks to build better endurance up before I do this 40mile which will be good practice to the coastal challenge.
With that said, a fast run yesterday as well as about 8mile easy today. I'm slowly getting back in the 'zone' but it's taking time. Tomorrow morning I'm going to run on the coastal path, no set distance, no set pace just back to my 'feel' running and a good bit of distance and adventure before working Saturday evening!!
Seven weeks out will give me about 4-5 weeks to build better endurance up before I do this 40mile which will be good practice to the coastal challenge.
With that said, a fast run yesterday as well as about 8mile easy today. I'm slowly getting back in the 'zone' but it's taking time. Tomorrow morning I'm going to run on the coastal path, no set distance, no set pace just back to my 'feel' running and a good bit of distance and adventure before working Saturday evening!!
Tuesday 28 June 2011
Race, rest, race
Monday morning I felt surprisingly good, despite Sundays race lasting almost 3 hrs. With that said I made the mistake of running my 4 mile route Monday morning pretty hard instead of taking the wise option of resting and doing that session today. As well as that I got a weekly plyometric session in. With the combination of pushing it out Monday and possibly DOMS kicking in today it's left me pretty saw today. Shit!
Despite that it was still the fastest time I'd clocked on the 4 mile for ages and it was ran more at temp pace (uncomfortable but not balls out, going sick pace) than flat out so again progress. Considering racing a multi terrain 6/7 miles Thursday evening again so the track is going to have a rest until then and I'll prob rest up until Thursday to try and run half decent. Last few weeks certainly trying to change the mentality to quality rather than quantity as the long hard training has been done now for a bit, may aswell find some speed over next few weeks.
Having said all that there is talk of 25-30 miles on the coastal path Saturday. I might do that even though it will do nothing for my speed. If you love it though, you love it I guess.
As for today I did a 5 mile recovery run and some pull ups. Just fancied the pull ups to be honest :)
This week -
Monday - 4mile Tempo + Plyometrics
Tuesday - 5 Recovery
Despite that it was still the fastest time I'd clocked on the 4 mile for ages and it was ran more at temp pace (uncomfortable but not balls out, going sick pace) than flat out so again progress. Considering racing a multi terrain 6/7 miles Thursday evening again so the track is going to have a rest until then and I'll prob rest up until Thursday to try and run half decent. Last few weeks certainly trying to change the mentality to quality rather than quantity as the long hard training has been done now for a bit, may aswell find some speed over next few weeks.
Having said all that there is talk of 25-30 miles on the coastal path Saturday. I might do that even though it will do nothing for my speed. If you love it though, you love it I guess.
As for today I did a 5 mile recovery run and some pull ups. Just fancied the pull ups to be honest :)
This week -
Monday - 4mile Tempo + Plyometrics
Tuesday - 5 Recovery
Sunday 26 June 2011
Adventure Race
What a great event, It's one of the most enjoyable events I've done for a while. It was about 10k on the run (but reckon it was nearer 8) then 30km on the mountain bike followed by about 3k on the kayak. All done as a team of two and a self navigation event which made it more of an adventure!! Much thanks to Jonathan Jones my team mate who sorted out the bikes and was definitely the navigator!!
Left bright an early this morning 6.20am from the house, it was foggy and overcast at that point. Registered about 8am, got the bikes ready and made a few decisions about kit. In the end decided to just take the water bottle full of lucozade and a cliff shots bar which I ended up not using. Got a bit of a race briefing and the sheet said there was about 60 teams there. We got told on that on the mountain bike stage we had to self navigate and find 4 checkpoints, grab a band and then make are way down either the safer route but slightly longer or the direct downhill which for mountain bikers was apparently classed as a 'black' which means it's challenging so I wasn't taht up for that route if I'm honest. Most had very nice looking bikes which made me slightly nervous as I was expecting the worse on the bike stage which was the bulk really.
10am race started - Running down to the beach out and back more or less. We took an early lead along with 3 or 4 other teams. I felt great - by far the best since the ultra and I think the speed works already started to sharpen me up. Half way and we were pulling away, ended the run in 1st and was leaving transition as the 2nd team came in. Good stage but now was the bike.
Headed off got to traffic lights, which we got told about at the start. They said to make are way to the mountain bike stage we had to do a few miles through the city which ment strict highway code rules or in the organisers words 'this will piss you off but neads to be followed, really'. First set of lights so we waited 3 other teams met us there. Seven of us guys in total and one woman. We all waited except for the woman who said 'F**k this' and literally weaved her way through, jumping off curbs and around cars!! From then on we broke an endless amount of highway code rules and didnt stop on any lights!! This was bonkers!
Kept going and found we were with a couple other teams but leading and we felt good until we got lost big time in the mountains and just couldn't find the final checkpoint. Then navigation was part of the race so tough luck! Got there finally we must have been about 10th then so decided to hit the direct down hill route which was pretty exciting and got to the kayak in about 6th. The sun was beaming by now and to be honest found the kayaking tough work but stayed in it. Ended the whole event in 5th which we were more than happy with but deep down we could ave come close to winning today. Never mind, next time!!
5th place but on the plus side felt good today and enjoyed the event immensly, so roll on the next adventure I say!
Left bright an early this morning 6.20am from the house, it was foggy and overcast at that point. Registered about 8am, got the bikes ready and made a few decisions about kit. In the end decided to just take the water bottle full of lucozade and a cliff shots bar which I ended up not using. Got a bit of a race briefing and the sheet said there was about 60 teams there. We got told on that on the mountain bike stage we had to self navigate and find 4 checkpoints, grab a band and then make are way down either the safer route but slightly longer or the direct downhill which for mountain bikers was apparently classed as a 'black' which means it's challenging so I wasn't taht up for that route if I'm honest. Most had very nice looking bikes which made me slightly nervous as I was expecting the worse on the bike stage which was the bulk really.
10am race started - Running down to the beach out and back more or less. We took an early lead along with 3 or 4 other teams. I felt great - by far the best since the ultra and I think the speed works already started to sharpen me up. Half way and we were pulling away, ended the run in 1st and was leaving transition as the 2nd team came in. Good stage but now was the bike.
Headed off got to traffic lights, which we got told about at the start. They said to make are way to the mountain bike stage we had to do a few miles through the city which ment strict highway code rules or in the organisers words 'this will piss you off but neads to be followed, really'. First set of lights so we waited 3 other teams met us there. Seven of us guys in total and one woman. We all waited except for the woman who said 'F**k this' and literally weaved her way through, jumping off curbs and around cars!! From then on we broke an endless amount of highway code rules and didnt stop on any lights!! This was bonkers!
Kept going and found we were with a couple other teams but leading and we felt good until we got lost big time in the mountains and just couldn't find the final checkpoint. Then navigation was part of the race so tough luck! Got there finally we must have been about 10th then so decided to hit the direct down hill route which was pretty exciting and got to the kayak in about 6th. The sun was beaming by now and to be honest found the kayaking tough work but stayed in it. Ended the whole event in 5th which we were more than happy with but deep down we could ave come close to winning today. Never mind, next time!!
5th place but on the plus side felt good today and enjoyed the event immensly, so roll on the next adventure I say!
Friday 24 June 2011
Progressive week
Felt ready to go Wednesday morning so decided to run my 4mile time trial as such. I'm still struggling with the speed but it's coming. Eased in to it, steady for mile 2 and 3 then a bit of a push for the last mile. Any how a time of 24.53 is a 37 second improvement so it's coming. I'd like to be getting under 24 mins for this run. Second session was a 5.5mile recovery run.
As for Yesterday I planned on taking the day off but after playing tennis for a couple hours I felt like trying the 400 session, and I'm glad I did as the times are shifting down within just a week. There still not 100% but it's coming faster than I thought. After a 2mile warm up I did only 5 400s. They were all in the low 70s this time and one was at 67seconds! I'll take that, about 10 days a go I was doing them so much slower. This week has been good it's been a change to, quality very much over quantity but I think I need it for a few weeks.
Today was easy, legs are a little heavy didnt run but did a 30min plyometric session. It lacked the quality of the early week session so maybe I would have been better off not doing it, but there we are. Resting Saturday as I'm in this adventure race Sunday which will be a laugh. For once I pretty much planned out the whole week!!
This weeks -
Monday - 4mile timed and 6mile recovery
Tuesday - 6 mile steady and Plyometrics
Wednesday - 4mile Time trial and 5.5mile recovery
Thursday - 2m w/up 5x400s at 67, 71, 72, 73, 73 2m Cool down
Friday - Plyometrics
Saturday - Rest
Sunday - Team adventure race!
Been a good week as I've seen progress so hoping to continue this for a few more weeks as I'm sure it will help me in future.
As for Yesterday I planned on taking the day off but after playing tennis for a couple hours I felt like trying the 400 session, and I'm glad I did as the times are shifting down within just a week. There still not 100% but it's coming faster than I thought. After a 2mile warm up I did only 5 400s. They were all in the low 70s this time and one was at 67seconds! I'll take that, about 10 days a go I was doing them so much slower. This week has been good it's been a change to, quality very much over quantity but I think I need it for a few weeks.
Today was easy, legs are a little heavy didnt run but did a 30min plyometric session. It lacked the quality of the early week session so maybe I would have been better off not doing it, but there we are. Resting Saturday as I'm in this adventure race Sunday which will be a laugh. For once I pretty much planned out the whole week!!
This weeks -
Monday - 4mile timed and 6mile recovery
Tuesday - 6 mile steady and Plyometrics
Wednesday - 4mile Time trial and 5.5mile recovery
Thursday - 2m w/up 5x400s at 67, 71, 72, 73, 73 2m Cool down
Friday - Plyometrics
Saturday - Rest
Sunday - Team adventure race!
Been a good week as I've seen progress so hoping to continue this for a few more weeks as I'm sure it will help me in future.
Thursday 23 June 2011
Is Protein Overrated?
Feel free to disagree but I'm starting to think protein is overrated. Don't get me wrong I eat lots of the stuff just because I really enjoy fish, meats, eggs and the usual veggie option quorn to name a few and protein is essential for growth and repair but all this stuff about 1-1.5 grams of protein for every lbs of bodyweight to put on muscle is over hyped. In addition to cutting carbohydrates in conjunction with a high protein diet leaves us with no energy what so ever. This might be ok if 'muscles' is your full time life but let's be honest everyone else works, and let's face it having no energy in work can only be a bad thing as without work there's nothing really, unless you'r lucky enough to not need to work! This is why I try to make sure that I eat enough to fuel me for the day as well as cover whatever training I've done that day so that I'm not lethargic, grumpy, sluggish and bascially useless because of too much protein and not enough carbs.
Secondly, I'll use myself as an example, I'm 72kgs at the moment - Thats about 100g of protein to put on some muscle, I'll say 120 even 150g to be safe which can easily be achieved by eating enough food without having to do all the high protein low carb stuff. Most gym guys eat way too much and could substitute some of the protein for carbs which would leave them mentally and physically in much better shape. Granted you will lose weight on the high protein diet because you generally eat less calories so lose weight leaving you very lean if you do a reasonable amount of training but lean doesn't always mean best possible shape!!
Here's an example of what I mean - 75g of dry pasta would give someone about 8-10g of protein, that's without say some tuna which would pump it up a lot. Another is bread - 1 slice of wholemeal toast has about 4g of protein. If you have a sandwich thats 8g for two slices, let's face it we sometimes have 4 so that would be 16g without the filling. Milk - A pint has not far off 20g of protein. So say your average bowl of cereal is also full of protein. Same in other foods such as vegitables, which don't have much but all adds up. Basically protein isn't only in animal products which people seem to have a perception of. Looking at that a 100g a day, even 150g is easily achievable so long as we eat enough without leaving us low on energy from some carb cut.
On top of this the extra carbs in you'r diet will take there fitness to the next level - end of story, so don't get SPORTS training confused with the bodybuilding mindset thast going around!
Eat healthy, eat enough and train hard then the so called 'look' will take care of itself.
Secondly, I'll use myself as an example, I'm 72kgs at the moment - Thats about 100g of protein to put on some muscle, I'll say 120 even 150g to be safe which can easily be achieved by eating enough food without having to do all the high protein low carb stuff. Most gym guys eat way too much and could substitute some of the protein for carbs which would leave them mentally and physically in much better shape. Granted you will lose weight on the high protein diet because you generally eat less calories so lose weight leaving you very lean if you do a reasonable amount of training but lean doesn't always mean best possible shape!!
Here's an example of what I mean - 75g of dry pasta would give someone about 8-10g of protein, that's without say some tuna which would pump it up a lot. Another is bread - 1 slice of wholemeal toast has about 4g of protein. If you have a sandwich thats 8g for two slices, let's face it we sometimes have 4 so that would be 16g without the filling. Milk - A pint has not far off 20g of protein. So say your average bowl of cereal is also full of protein. Same in other foods such as vegitables, which don't have much but all adds up. Basically protein isn't only in animal products which people seem to have a perception of. Looking at that a 100g a day, even 150g is easily achievable so long as we eat enough without leaving us low on energy from some carb cut.
On top of this the extra carbs in you'r diet will take there fitness to the next level - end of story, so don't get SPORTS training confused with the bodybuilding mindset thast going around!
Eat healthy, eat enough and train hard then the so called 'look' will take care of itself.
Tuesday 21 June 2011
Second day back to running and Plyometrics
Second day back on the run and feels pretty good. Slowly slowly the I'm going to build back up but in the mean time I just want to get my sharpness back so concentrating on speed. 6mile this morning comfortable since yesterday doing a faster session. Following that I did a plyometrics session, something I'm going to maintain for a while as I could just feel the legs getting more explosive which felt great. I totally forgot how hard jumping is!!
For those interested the plyometric session consisted is written below:
6 Split Jumps
6 Bunny hopes
8 Explosive chest presses
5 Death Jumps
8 Step hopes
10 boundes (running motion but emphasis on exploding in the stride with more time in the air)
4 minutes inbetween the whole circuit but about 1min between exercises, 3 circuits with total focus on being explosive which means rest and total commitment to quality over quantity. This is going to be another aspect I'm going to include in my speed work training. One month approx with each week having a 4mile time trial, a 400m session and two plyometric sessions. The rest will just be steady and recovery sessions with no run longer than about 10 miles for a month. This week will come to no more than 40miles probably nearer 30.
Next quality session I have will be the 400s so aiming to do them at 77seconds a lap at least!
For those interested the plyometric session consisted is written below:
6 Split Jumps
6 Bunny hopes
8 Explosive chest presses
5 Death Jumps
8 Step hopes
10 boundes (running motion but emphasis on exploding in the stride with more time in the air)
4 minutes inbetween the whole circuit but about 1min between exercises, 3 circuits with total focus on being explosive which means rest and total commitment to quality over quantity. This is going to be another aspect I'm going to include in my speed work training. One month approx with each week having a 4mile time trial, a 400m session and two plyometric sessions. The rest will just be steady and recovery sessions with no run longer than about 10 miles for a month. This week will come to no more than 40miles probably nearer 30.
Next quality session I have will be the 400s so aiming to do them at 77seconds a lap at least!
Monday 20 June 2011
20th June return to running
I know I wrote before about how I thought a big part of fitness improvement is mental improvement as much as physical. The other night be it only 35mins in total but a good session, I went out to do some 400m reps. Again on the undulating grass track but instead of about 80-81 second laps like a few days a go, they were run at between 77 and 79 seconds. The last 3 at 77 seconds which is ok. An improvement considering I was doing them 4-5 seconds slower just 3 days a go!
Let's face it I havn't become that much fitter over night but my brain has got familiar with running a bit faster recently so that could be the difference. Also it's only the second ever 'track' session I've done so I'd hope to get these down to about 70seconds in a few weeks. It does seem like a big jump but mentaly I'm almost out of practice with running fast so it will take some adjustments and trials before consistently doing them fast.
As I need a rest from all the distance I may as well get faster by sticking to the short and sharp attitude for a while.
Saturday saw me try my first mountain bike experiance before next week. Let's be honest I was like a little baby decending on the bikes but it was a hell of a rush in the mud and rain so loved it really, a little more practice and I'd have the gutts to let go a bit more....but not yet!
After doing nothing Sunday I got up this morning and ran 4miles, started steady and pushed on towards the end. It's a hilly course but it's always the same 4mile I do when checking out times so it's consistent. Anywey it was 25.29 which isn't that bad actually, I was fearing for the worst after very little running and way too much eating of crap since the ultra. I think when I ran a 35min 10k in training once (a while back) my 4mile route was only done then at about 24.30s so a little bit of work and I'll get stronger hopefully. Slowly going to start building the running again now, gradual milage build up but for a while I'm going to do the 400 session and the 4mile session weekly to see if times come down.
For today:
Morning - 4miles tempo (in future this is going to me flat out time trial)
Afternoon - 3miles to my circuit training class then 3 miles home.
= 10miles for today
Let's face it I havn't become that much fitter over night but my brain has got familiar with running a bit faster recently so that could be the difference. Also it's only the second ever 'track' session I've done so I'd hope to get these down to about 70seconds in a few weeks. It does seem like a big jump but mentaly I'm almost out of practice with running fast so it will take some adjustments and trials before consistently doing them fast.
As I need a rest from all the distance I may as well get faster by sticking to the short and sharp attitude for a while.
Saturday saw me try my first mountain bike experiance before next week. Let's be honest I was like a little baby decending on the bikes but it was a hell of a rush in the mud and rain so loved it really, a little more practice and I'd have the gutts to let go a bit more....but not yet!
After doing nothing Sunday I got up this morning and ran 4miles, started steady and pushed on towards the end. It's a hilly course but it's always the same 4mile I do when checking out times so it's consistent. Anywey it was 25.29 which isn't that bad actually, I was fearing for the worst after very little running and way too much eating of crap since the ultra. I think when I ran a 35min 10k in training once (a while back) my 4mile route was only done then at about 24.30s so a little bit of work and I'll get stronger hopefully. Slowly going to start building the running again now, gradual milage build up but for a while I'm going to do the 400 session and the 4mile session weekly to see if times come down.
For today:
Morning - 4miles tempo (in future this is going to me flat out time trial)
Afternoon - 3miles to my circuit training class then 3 miles home.
= 10miles for today
Friday 17 June 2011
Could injury be a blessing in disguise?
I dont wish injury on anyone and in an ideal world I and everyone else would go through there whole life with no injury and no problems, we could go on for ever just being active, training and only stopping because you had a choice or simply had one of those days where you couldn't be bothered!
However we cant avoid it and at times we all get niggly injuries or at worst long persistent ones where we dread the thought of losing condition and think that all our hard work has gone down the pan. Firstly it could be our mind playing games, as we wont lose anything drastic for a few weeks, secondly if you have been training non stop for months even years with no injury could it be that the break in habit is what drives people crazy and not so much the fact that there is a stop in activity or training? What if the injury can make a regular trainer fitter or in better words, more hungry?
The old school saying of the person that 'wants it more' will win is true to a point, obviously fitness levels play a part. However someone returning from injury is likely to 'want it' more than anyone and by the return of this hunger can take a huge leap forward. As if it's a one step back two steps forward attitude. It's as if an athlete that has been injured understands that 'it' can be taken from you at any time thus makes them appreciate it much more.
Sometimes I wonder when people say: 'I wonder how far X could have gone if it wasn't for injury?'
Could it be that X has got as far as they have because of the hunger that came with the forced time off? Maybe not but it's definitely a thought and all I think is that people need not panic when injured because the future can still be good!
Again im not wishing injury on anyone and I would absolutely hate a long stretch off but I think there could be a link with muscle memory from previous training and the combination of the brains hunger bigger than it's been for months!
Who knows really. but I think there's a link at times.
However we cant avoid it and at times we all get niggly injuries or at worst long persistent ones where we dread the thought of losing condition and think that all our hard work has gone down the pan. Firstly it could be our mind playing games, as we wont lose anything drastic for a few weeks, secondly if you have been training non stop for months even years with no injury could it be that the break in habit is what drives people crazy and not so much the fact that there is a stop in activity or training? What if the injury can make a regular trainer fitter or in better words, more hungry?
The old school saying of the person that 'wants it more' will win is true to a point, obviously fitness levels play a part. However someone returning from injury is likely to 'want it' more than anyone and by the return of this hunger can take a huge leap forward. As if it's a one step back two steps forward attitude. It's as if an athlete that has been injured understands that 'it' can be taken from you at any time thus makes them appreciate it much more.
Sometimes I wonder when people say: 'I wonder how far X could have gone if it wasn't for injury?'
Could it be that X has got as far as they have because of the hunger that came with the forced time off? Maybe not but it's definitely a thought and all I think is that people need not panic when injured because the future can still be good!
Again im not wishing injury on anyone and I would absolutely hate a long stretch off but I think there could be a link with muscle memory from previous training and the combination of the brains hunger bigger than it's been for months!
Who knows really. but I think there's a link at times.
Thursday 16 June 2011
Speed Work
Not ideal but yesterday and today I've done two speed work sessions. It was a little sluggish today but it feels good to change my training up by only running short and sharp sessions and X training. Infact I think I've done around 17 miles on the rowing machine this week, which is more than I've done before.
Yesterday I did a fartlek session with about ten intervals of various distances and intensity then followed it up with some fartlek intervals on the concept 2. Following that this morning I used a grass track which is not flat at all and full of holes but it is what it is so I just got on with it. Also, really it makes no difference because if I consistently used it then it's the same conditions underfoot each time so I could compare the times against my older ones' on that track. After a 2mile warm up, I did 6 x 400m with about 45secs recovery. These were steady at about 80secs before a 2mile cool down jog. Not very fast to be honest but hopefully with the emphasis on speed for the next few weeks I can get these down to about 75 a lap.
On to other things I'm having a first ever attempt at mountain biking on the weekend so that should be good. Ideally I'll get on the bike and feel like I belong on a mountain bike but I dought that will happen at all, I'll probably over cautious and slow!
Yesterday I did a fartlek session with about ten intervals of various distances and intensity then followed it up with some fartlek intervals on the concept 2. Following that this morning I used a grass track which is not flat at all and full of holes but it is what it is so I just got on with it. Also, really it makes no difference because if I consistently used it then it's the same conditions underfoot each time so I could compare the times against my older ones' on that track. After a 2mile warm up, I did 6 x 400m with about 45secs recovery. These were steady at about 80secs before a 2mile cool down jog. Not very fast to be honest but hopefully with the emphasis on speed for the next few weeks I can get these down to about 75 a lap.
On to other things I'm having a first ever attempt at mountain biking on the weekend so that should be good. Ideally I'll get on the bike and feel like I belong on a mountain bike but I dought that will happen at all, I'll probably over cautious and slow!
Tuesday 14 June 2011
canoe?
Since my recovery seems to be taking pretty long, I actually feel like my cycling is making slightly forward (still rubbish tho) and yesterday I did 10miles on the concept 2! Be it slow. At the moment I'm just frustrated by how slow my recovery is. I just want to go out and run, and run flat out with no discomfort!
More resting and X training for me for a bit longer. I've just got my hands on an old canoe! This should sort me out over the summer. As well I'll try and get a couple practice sessions in before I take part in this adventure race on the 26th. Even though I've never mountain biked and have nly limited experiance in kayaking I'm well up for that event.
With the beach just a stones throw away and the river closer X training for a while could be good but it's always more of a casual thing with me when I cant run. To me proper training is running. Thats what I prefer but got to be sensible i suppose! With the main target being fit for the coastal challenge at the end of Novemeber it's not an issue at the moment.
Having done all that moaning about my recovery, before I took on the 22miles Saturday my recovery was getting better. I'm just going to have to concentrate on shorter sharper stuff as I gradually build back up I think. Again I need the speed as I've gone really sluggish since focusing my training on ultra distance. So short and sharp before far and plenty of X training for now.
I wonder if I can find anyone with a roof rack to help me get this canoe?!
More resting and X training for me for a bit longer. I've just got my hands on an old canoe! This should sort me out over the summer. As well I'll try and get a couple practice sessions in before I take part in this adventure race on the 26th. Even though I've never mountain biked and have nly limited experiance in kayaking I'm well up for that event.
With the beach just a stones throw away and the river closer X training for a while could be good but it's always more of a casual thing with me when I cant run. To me proper training is running. Thats what I prefer but got to be sensible i suppose! With the main target being fit for the coastal challenge at the end of Novemeber it's not an issue at the moment.
Having done all that moaning about my recovery, before I took on the 22miles Saturday my recovery was getting better. I'm just going to have to concentrate on shorter sharper stuff as I gradually build back up I think. Again I need the speed as I've gone really sluggish since focusing my training on ultra distance. So short and sharp before far and plenty of X training for now.
I wonder if I can find anyone with a roof rack to help me get this canoe?!
Saturday 11 June 2011
Man vs Horse
My first attempt at any sort of distance since the 50 mile today. Entered the Man vs horse marathon (22miles actually). It's one of the hardest courses I've done and was really hard. Infact soon after about 14miles my hamstring pain came back. It was hurting exactly the same way as the second half of the ultra, early! So deep down it was too soon but never mind. I just ran the whole thing with no kind of knowledge of time or any meaning to race so when it started hurting I just held back slightly before finishing a bit faster. It took 3hrs of running through the wind and rain which resulted in parts of the course being ridiculosly deep in mud! Toughy
First 8 miles I felt good except I missed the start as I was standing by the pub door from the rain so had to chase past a lot which took a while. There we are my own fault for not being man enough to stand in the rain! I then heard the first cry of 'horses' which was when a couple came racing past close - experiance! By the way if a runner beats the horse they get a £1,000!!! No one did beat one but I know last year the runner was less than a minute behind!! Felt ok up until the second checkpoint at about 14/15 but then my hamstrings started really hurting and I was getting a bit grumpy with the tough running under foot ha ha. Hit a bit of a bad patch for a couple miles before finding a rythum and speeding up to the river crossing at the end!! Thats pretty interesting after 22 miles. Anywey great laugh but the weather ruined the end and put a dampner on the run for me but never mind. That to the side it's well worth doing, even as a team of 3 which is very popular.
With about 10 runners from Cardigan RC taking part it was a good trip but weather definetly spoilt it. The event brings out the whole village and were usually greated at the end with all the local grannies making all the runners sandwiches which is great but today they looked as fed up as a runner who had run the whole thing!
Jason from the running club gave the whole thing (I say whole thing because running it as a team of 3 realy members is very popular) a go this year and did great so well done to him, I don't think he'd ever gone further than a half marathon except for the od training run. great effort!
Hamstrings are good tonight, I'll arrange another massage and dig in to a chicken chow main and I'll be good to fight another day but it did show today, I'm still not recovered fully, so I'll keep cycling for a little I think.
First 8 miles I felt good except I missed the start as I was standing by the pub door from the rain so had to chase past a lot which took a while. There we are my own fault for not being man enough to stand in the rain! I then heard the first cry of 'horses' which was when a couple came racing past close - experiance! By the way if a runner beats the horse they get a £1,000!!! No one did beat one but I know last year the runner was less than a minute behind!! Felt ok up until the second checkpoint at about 14/15 but then my hamstrings started really hurting and I was getting a bit grumpy with the tough running under foot ha ha. Hit a bit of a bad patch for a couple miles before finding a rythum and speeding up to the river crossing at the end!! Thats pretty interesting after 22 miles. Anywey great laugh but the weather ruined the end and put a dampner on the run for me but never mind. That to the side it's well worth doing, even as a team of 3 which is very popular.
With about 10 runners from Cardigan RC taking part it was a good trip but weather definetly spoilt it. The event brings out the whole village and were usually greated at the end with all the local grannies making all the runners sandwiches which is great but today they looked as fed up as a runner who had run the whole thing!
Jason from the running club gave the whole thing (I say whole thing because running it as a team of 3 realy members is very popular) a go this year and did great so well done to him, I don't think he'd ever gone further than a half marathon except for the od training run. great effort!
Hamstrings are good tonight, I'll arrange another massage and dig in to a chicken chow main and I'll be good to fight another day but it did show today, I'm still not recovered fully, so I'll keep cycling for a little I think.
Wednesday 8 June 2011
Adventure race
Got my first proper days running in today - felt decent to, infact my second session included 5km pretty much flat out and got a 16.31 which im more than happy with, it's one of the faster times I've done actually so happy days. Combined this with a small resistance circuit and 4km on the concept 2 to warm down.
My first session of the day was a pre breakfast 8mile which I started very slow but then gradually increased the pace to finish at a decent pace. All an all im happy with today and it's the first steps on the come back. Hopefully Saturdays run will be a great laugh and it will just be more miles on the return.
Looks like I'm about to enter a different sort of event in a couple weeks, more of adventure race which I'm well excited for. Not sure of the details but a team of two take on 10km run, 30km mountain bike (which I'm slightly nervous about having never tried mountain biking) and a 3km kayak with the team mate. I'm not sure if we have to find some checkpoints from a map to - which will be interesting! I've never done something like this before and will again be a nice change until I get near my 40 mile in August. I actually cant wait for this and can't wait for Saturday - so the hungers back!!
Also preparation for the 2km concept to race on 9th July is looking good - for entries please email where I can send on an entry form.
My first session of the day was a pre breakfast 8mile which I started very slow but then gradually increased the pace to finish at a decent pace. All an all im happy with today and it's the first steps on the come back. Hopefully Saturdays run will be a great laugh and it will just be more miles on the return.
Looks like I'm about to enter a different sort of event in a couple weeks, more of adventure race which I'm well excited for. Not sure of the details but a team of two take on 10km run, 30km mountain bike (which I'm slightly nervous about having never tried mountain biking) and a 3km kayak with the team mate. I'm not sure if we have to find some checkpoints from a map to - which will be interesting! I've never done something like this before and will again be a nice change until I get near my 40 mile in August. I actually cant wait for this and can't wait for Saturday - so the hungers back!!
Also preparation for the 2km concept to race on 9th July is looking good - for entries please email where I can send on an entry form.
Tuesday 7 June 2011
Cycling easier than running? Just messing cyclists :)
Only 4 miles of running but it's a start. The healing is slow but I'm finally starting to feal lighter on my feet again.I've noticed a sign that I'm running lighter and easier is when I accidentally scare walkers when I pass them because they havn't heard me coming. Unlike when I need a rest, I'm all heavy on my feet and walkers turn to see what the racket is!!
All the cycling I've done in the last week has been really enjoyable and a nice change. This may enrage cyclists but is it me or is cycling easier than running? :) The low impact nature of it has certainly eased my recovery but kept me moderately active. Thank god as I'm sure there's been little change in my appetite since hardly running in the last few weeks. I'm sure I'd be huge if it wasn't for me training so much. Then I guess everyone active says similar because the appetite gets huge! I noticed on T.V the other day there was a programe about a woman needing the gastric band (the lazy option) becasue she was eating 4,000 calories a day. Granted it was pure rubbish food but I've been known to eat that much! Ha ha - joys of training, I love it.
I'm going to stick mainly to the road bike and concept 2 this week again with the od circuit and just the occasional run just to ease myself back. On Saturday I'm contemplating running the Man vs Horse marathon, which is infact 22 miles but over mountains and through streams aswell as racing people on horses. It's a truely great run! I won't be racing it at all but may use it as my first training run and just see how I feel as I go. I'm just going to run by feel, no watch, no pressure, no race just enjoy the day and have a laugh. As well as this it can act as my first training run as I very gradually get back on the horse.
Interesting times have come up recently to with the prospect of a big charity event in 2012 moving forward so hopefully I'll be able to update in the next few weeks.
All the cycling I've done in the last week has been really enjoyable and a nice change. This may enrage cyclists but is it me or is cycling easier than running? :) The low impact nature of it has certainly eased my recovery but kept me moderately active. Thank god as I'm sure there's been little change in my appetite since hardly running in the last few weeks. I'm sure I'd be huge if it wasn't for me training so much. Then I guess everyone active says similar because the appetite gets huge! I noticed on T.V the other day there was a programe about a woman needing the gastric band (the lazy option) becasue she was eating 4,000 calories a day. Granted it was pure rubbish food but I've been known to eat that much! Ha ha - joys of training, I love it.
I'm going to stick mainly to the road bike and concept 2 this week again with the od circuit and just the occasional run just to ease myself back. On Saturday I'm contemplating running the Man vs Horse marathon, which is infact 22 miles but over mountains and through streams aswell as racing people on horses. It's a truely great run! I won't be racing it at all but may use it as my first training run and just see how I feel as I go. I'm just going to run by feel, no watch, no pressure, no race just enjoy the day and have a laugh. As well as this it can act as my first training run as I very gradually get back on the horse.
Interesting times have come up recently to with the prospect of a big charity event in 2012 moving forward so hopefully I'll be able to update in the next few weeks.
Monday 6 June 2011
Slowly Slowly
Finally I saw some light when I ran today. Infact I hadn't planned on running but towards the end of my 40mile cycle I thought bugger it lets try and run. It was always going to be 3miles but how I felt I didn't know. Even though I wasn't a 100% at all I definitely felt like there was an improvement. Slowly now I can start building again - very gradual and I'm imagining it will be the end of the month before I'll be back to full training. However at least I'm starting to feel better so hopefully can start running again. I have cycled a fair bit in the last week tho, well a fair bit for me at close to 170miles this week but all really relaxed - it wasn't training at all just casual but it's still more cycling than I've done before.
Im aiming for two more events this year - 13th August - 40miles and I'm going to enter the coastal challenge (3 marathons in 3 days) on the Pembrokeshire Coastal Path just to see how much my endurance has come on in comparison to last year. Will be interesting to see if there is an improvement.
By the time I'm back running I'll imagine I'll have 4-5 weeks of hard training before a taper and the next event in August, and after two weekends of heavy drinking I'm gasping to get back to it and get to feel fit again.
Im aiming for two more events this year - 13th August - 40miles and I'm going to enter the coastal challenge (3 marathons in 3 days) on the Pembrokeshire Coastal Path just to see how much my endurance has come on in comparison to last year. Will be interesting to see if there is an improvement.
By the time I'm back running I'll imagine I'll have 4-5 weeks of hard training before a taper and the next event in August, and after two weekends of heavy drinking I'm gasping to get back to it and get to feel fit again.
Sunday 5 June 2011
2k Rowing Competition
I've been playing with the idea of organising a rowing competition at Cardigan Leisure Centre for a while, I've finally worked some logistics out and have decided to hold a 2k indoor rowing competition on the 9th July.
For further details email me on harries_rhys87@hotmail.com where I can send you an entry form. Another option is to pick up the entry forms at Cardigan Leisure Centre from Monday 6th June.
First prize will be two free Personal Training sessions, one with myself and one with Sheila Williams (M.I.Trainer). There will be to categories which Iv'e kept basic by doing it around age and not weight - Open and a 40+ for men and women.
I know it's more normal to categorise rowing events through weight but as I want to maximise entries and base the event on friendly competition, I've decided against getting the scales out on the morning of the event and let's face it not everyone wants to weigh them selves they just want to 'have a go'. However fierce competitiveness is very welcome ;)
Again for entry forms - email me and I will send you the entry forms or pick up at the Leisure Centre.
For further details email me on harries_rhys87@hotmail.com where I can send you an entry form. Another option is to pick up the entry forms at Cardigan Leisure Centre from Monday 6th June.
First prize will be two free Personal Training sessions, one with myself and one with Sheila Williams (M.I.Trainer). There will be to categories which Iv'e kept basic by doing it around age and not weight - Open and a 40+ for men and women.
I know it's more normal to categorise rowing events through weight but as I want to maximise entries and base the event on friendly competition, I've decided against getting the scales out on the morning of the event and let's face it not everyone wants to weigh them selves they just want to 'have a go'. However fierce competitiveness is very welcome ;)
Again for entry forms - email me and I will send you the entry forms or pick up at the Leisure Centre.
Friday 3 June 2011
Time out!
Definitely not running the marathon this weekend - my hamstrings are still so damaged! Every time I run I can just feel it almost as soon as I start. I reckon it could take me a month before I get back to training properly again then another week or two to get back to fitness. Today I ran for the first time since Monday, I did 7miles but it was so uncomfortable and I couldn't get any speed in to it - the only reason I didnt do less was because I'd run out a few miles before the uncomfort started so had to run back more than wanted to!
Luckly when I cycle or use the concept 2 it doesn't hurt at all, infact with these I feel pretty good. It was just the fact that it was the first time I'd run so far so my 'running' muscles as such are damaged and just need to heal! With that said I've covered a fair bit of cycling this week, not training just purely going out at a really casual pace and it's been great. Plans for the weekend is a cycle, about 60 miles to watch and support the cycling event down at Tenby. It's a long corse weekend as part of the preparation for the Ironman being held in September. (Doing one of these has been an ambition for years but not yet) That should take all morning then back for the rugby, and to see what sort of impact Gavin Henson does ha ha.
As it's a none training month for me, I'll more than likely join in on some alcohol fuelled antics that goes on and just catch up with friends.
Enjoy the sun :)
Luckly when I cycle or use the concept 2 it doesn't hurt at all, infact with these I feel pretty good. It was just the fact that it was the first time I'd run so far so my 'running' muscles as such are damaged and just need to heal! With that said I've covered a fair bit of cycling this week, not training just purely going out at a really casual pace and it's been great. Plans for the weekend is a cycle, about 60 miles to watch and support the cycling event down at Tenby. It's a long corse weekend as part of the preparation for the Ironman being held in September. (Doing one of these has been an ambition for years but not yet) That should take all morning then back for the rugby, and to see what sort of impact Gavin Henson does ha ha.
As it's a none training month for me, I'll more than likely join in on some alcohol fuelled antics that goes on and just catch up with friends.
Enjoy the sun :)
Tuesday 31 May 2011
Definetly Ultra for a bit!
Ran a race yesterday pretty much on the coastal path - I thought my legs were ok but they certainly were not but never the less was good to have a run but it was too soon to race, especially something that short!
It was a real shock to the system and to me no way as enjoyable as going far....so I think I might get in to this ultra business. Today I got up early and hit the road on the bike - it didn't matter how far or how fast, I just went to enjoy the weather and enjoy the outdoors. Ended up doing close to 50 miles really relaxed and got back for work at midday. Loved it!
I forgot until recently but before the ultra I entered a marathon this weekend, It's too soon so I probably wont do it. I definetly wouldn't race it but there's a side of my head saying I might just jog it around, very easy like a long run with no watch just a laugh. (I'm actually really chuffed Iv'e got my endurance up to a stage where I can say this, even if my speed has taken a little hit) We'll see nearer the weekend as I'm not planning getting back to proper running training until the end of the month.
In addition the last blog about nutrition has stirred up some discussions. All I want to say is that when I write about nutrition I try and write it in a realistic way. We all know we can eat healthier but we got to have a life to, thats why I go on about having a balance not a 100% strict eating plan that makes life way to strict. I'm convinced it's better to eat well throught life not 100% strict for a month which is so strict that people end up unable to maintain it and turn even more unhealthy than before.
Happy running
It was a real shock to the system and to me no way as enjoyable as going far....so I think I might get in to this ultra business. Today I got up early and hit the road on the bike - it didn't matter how far or how fast, I just went to enjoy the weather and enjoy the outdoors. Ended up doing close to 50 miles really relaxed and got back for work at midday. Loved it!
I forgot until recently but before the ultra I entered a marathon this weekend, It's too soon so I probably wont do it. I definetly wouldn't race it but there's a side of my head saying I might just jog it around, very easy like a long run with no watch just a laugh. (I'm actually really chuffed Iv'e got my endurance up to a stage where I can say this, even if my speed has taken a little hit) We'll see nearer the weekend as I'm not planning getting back to proper running training until the end of the month.
In addition the last blog about nutrition has stirred up some discussions. All I want to say is that when I write about nutrition I try and write it in a realistic way. We all know we can eat healthier but we got to have a life to, thats why I go on about having a balance not a 100% strict eating plan that makes life way to strict. I'm convinced it's better to eat well throught life not 100% strict for a month which is so strict that people end up unable to maintain it and turn even more unhealthy than before.
Happy running
Sunday 29 May 2011
Nutrition - Eating out
As there hasn't been much action on the training side of things this week I thought I'd write today about nutrition, more specifically food swaps. Except for stuff that go in the microwave or 'plastic' frozen food nothings 'off the radar' with me nutrition wise. I dont see any need to tell someone stop eating this and that. Just eat less of the bad stuff and more of the healthier stuff. Everything in moderation. Lets be honest unhealthy stuff like chocolate and cake do taste good. I just recommend people to eat a 'bit' of everything but exercise. I've noticed that many people eat less 'junk' food in time, when they start exercising and become fitter - they find they feel better from healthier food so cut down naturally. We have to eat to live so just manage your health around your food - not around fad diets!
Speech over, today I'm going to talk about food swaps when eating out. What I mean by food swaps are basically choosing good food whilst still having a life. For example - Eating out, it gets a bad name for making people obese, I dont think its the food it's just the choice people make when they get there. I't doesn't have to be avoided just choose the best options from the menu.
1) Indian food - Tandorri based indians are really healthy - there's no cream just marinade. Tomato based curries like Jalfrezi are healthier and less rich than creamy tikka massala or korma. Bread swaps - Chapati instead of Naan's (Ok, naan bread is amazing but if you are watching what you eat the calorie difference is huge) A typical Plain Naan - 500 plus calories depending on the size (Let's be honest there usually huge) compared to a Chapati - 100 - 250 maximum.
2) Saturday night kebab - Despite the typical serving of that doner meat rubbish or huge pizzas being unhealthy there is a beauty of a swap in the kebab shop, and to be fair it's probably one of the healthiest low fat protein packed meal you can have from a takeaway - Chicken Shish kebabs. A typical serving has about 500 calories in and is basically a pitta bread with grilled chicken and plenty of salad. In contrast, the heart attack on a plate that is Doner meat and chips can set someone back well over a thousand calories and not be too far off the amount of fat recommended for the average person in a day in one meal.
3) Subway - By going easy on the sauces and choosing the healthier subs like 'subway club', chicken teriyaki, Ham and turkey and not the classic metball marinara Subway is actually pretty good fast food. The healthy persons fast food. By choosing wholemeal bread aswell to try to balance the carbohydrate utilisation you could have a 'foot long' sub for about 650 calories which is a great feed. I usually order a foot long subway club with no sauce (actually sometimes barbecue, just because I love it :) and I get all the salads which usually raises the eyebrows of the staff for some reason.
4) Chinease takeaway - Whats this thing about getting rice and chips? Dont bother with this if you can help it - Chop Suey is one of the 'healthier' options as it's beansprout based and has lots of stir fried vegitables. Chow mein is also good if you want to bulk up the carbs as its packed full of noodles, again stir fried dishes are good guide. Unfort the tasty sweet and sour covered in batter is one of the most calorific meals on the menu and has too much saturated fat - A guide is about 1200-1500 calories depending on the size. Thats a lot for one meal but fine as an occasional treat :)
5) Sunday dinner - ummmmm there is no sub for this just eat unlimited amounts of veg and eat it like a king!
When eating out choosing anything 'grilled' is by far healthier for people. Thats the best advice I think. Also you know when you want to treat yourself and it's fine, just keep it all balanced with plenty of exercise.
Speech over, today I'm going to talk about food swaps when eating out. What I mean by food swaps are basically choosing good food whilst still having a life. For example - Eating out, it gets a bad name for making people obese, I dont think its the food it's just the choice people make when they get there. I't doesn't have to be avoided just choose the best options from the menu.
1) Indian food - Tandorri based indians are really healthy - there's no cream just marinade. Tomato based curries like Jalfrezi are healthier and less rich than creamy tikka massala or korma. Bread swaps - Chapati instead of Naan's (Ok, naan bread is amazing but if you are watching what you eat the calorie difference is huge) A typical Plain Naan - 500 plus calories depending on the size (Let's be honest there usually huge) compared to a Chapati - 100 - 250 maximum.
2) Saturday night kebab - Despite the typical serving of that doner meat rubbish or huge pizzas being unhealthy there is a beauty of a swap in the kebab shop, and to be fair it's probably one of the healthiest low fat protein packed meal you can have from a takeaway - Chicken Shish kebabs. A typical serving has about 500 calories in and is basically a pitta bread with grilled chicken and plenty of salad. In contrast, the heart attack on a plate that is Doner meat and chips can set someone back well over a thousand calories and not be too far off the amount of fat recommended for the average person in a day in one meal.
3) Subway - By going easy on the sauces and choosing the healthier subs like 'subway club', chicken teriyaki, Ham and turkey and not the classic metball marinara Subway is actually pretty good fast food. The healthy persons fast food. By choosing wholemeal bread aswell to try to balance the carbohydrate utilisation you could have a 'foot long' sub for about 650 calories which is a great feed. I usually order a foot long subway club with no sauce (actually sometimes barbecue, just because I love it :) and I get all the salads which usually raises the eyebrows of the staff for some reason.
4) Chinease takeaway - Whats this thing about getting rice and chips? Dont bother with this if you can help it - Chop Suey is one of the 'healthier' options as it's beansprout based and has lots of stir fried vegitables. Chow mein is also good if you want to bulk up the carbs as its packed full of noodles, again stir fried dishes are good guide. Unfort the tasty sweet and sour covered in batter is one of the most calorific meals on the menu and has too much saturated fat - A guide is about 1200-1500 calories depending on the size. Thats a lot for one meal but fine as an occasional treat :)
5) Sunday dinner - ummmmm there is no sub for this just eat unlimited amounts of veg and eat it like a king!
When eating out choosing anything 'grilled' is by far healthier for people. Thats the best advice I think. Also you know when you want to treat yourself and it's fine, just keep it all balanced with plenty of exercise.
Subscribe to:
Posts (Atom)