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 :)

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....

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!

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.

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

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

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