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!
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