Carb Loading for a half marathon

CARB Loading for a half marathon?? (Put in the most simple words possible)

Truth is, it isn’t absolutely necessary to carb load for an event this long BUT from my experience I’ve always run and felt better when I have. Most importantly EVERY ONE IS DIFFERENT so the more experienced you are the more likely you are to know what suits you etc.

First thing you have to do is forget about that devil in your head that’s telling you ‘I’m going to get fat by doing this!’ – You’re NOT!! Instead what you will get is a feeling that your muscles are full of glycogen, fatigued muscles WILL feel better (Injuries won’t ;) and come the day you should be feeling great and with all the training (or lack of J ) done and dusted you will be fully recovered to run for longer before the body want’s refuelling.

The Best approach?

The answer is there isn’t a one size fits all policy with Carb Loading. In fact some people swear its unnecessary and you could argue it is (for a half marathon), especially if you’ve tapered (rested up in the build-up). Though, most of us haven’t got the luxury of being able to do nothing at all in the week building up – We have, jobs, a life and things that just have to be done so from my own experience and trial and errors truly believe carb loading to be a big help on the day.

The method many beginners use is just to eat a hell of a lot the day before. Whereas it will work I’ve found there is a finer margin for error. If you get it wrong, eat too much, eat something that hasn’t agreed with you and you can wake up on the half marathon day feeling sluggish, have gastric problems and all in all just mess up the day. It’s risky, you can get away with it and feel great but if it goes wrong then you feel awful. However, I say ‘awful’, you’ll still get around the course and complete the challenge if your stomach is a little uncomfortable it just won’t be as fast as you wished or as comfortable! If you don’t care about this then by all means just try a big days eating the day before. It might work but don’t say I didn’t give you the heads up.

A more sensible approach is to just eat a steady increase of carbohydrates in the 3-4 days  building up – This is a more sensible approach but again I found it didn’t give me the energy boost I needed. Mainly because some days even without training would become very active just from living your life so all of a sudden a couple days later you’re still tired so haven’t had the benefits of loading up on the carbohydrates.

Though, with this you can adjust by eating according to how active you are so still eating a little more each day, maybe a 100g-150g  extra a day only but for 3-4 days.

Finally, what I’ve learned works best for me (Not everyone) is to cut training out completely after Monday (Providing the run is Sunday) then Tuesday and Wednesday usually involves a serious amount of Carbohydrates – Counting carbs/calories isn’t necessary at all. I simply eat until I can no longer eat anything else for two days. You DO feel bloated and it’s not comfortable on the stomach which is why I do it Tuesday and Wednesday then Thursday becomes a ‘normal’ day eating, just like you would on any other day (No cutting carbs or eating next to nothing just a steady intake, carbohydrates with every meal). 

By Friday you are full of energy, totally recovered from all the training and pretty much just waiting for the day to arrive.  I’d do a run this day maybe 2-3miles with some 30 second intervals at half marathon pace just to wake the legs up after the inactivity. This day would again involve a steady intake of carbs with a tough more than you normally would like an extra couple sandwiches or something.

Saturday then would involve a 2mile run just to stretch out then another day eating like Friday, a good dinner Saturday night but nothing bonkers! Have faith, your body is ready from the huge intake Tuesday and Wednesday.

Sunday – Normal Breakfast!!! Then that’s it we run!!

·         Please note this is just advice/methods I’ve tested and ways I’ve found best suits me it’s not a one way fits all policy.

 

Ironman Wales 2012

Where to begin, without doubt the hardest but most rewarding and memorable day of my life. It all started last year after watching Ironman Wales 2011. Though I did a lot of running and done some decent marathons (2.58 best) I didn't do much cycling other than commuting and swimming, well, that didn't exist. I could swim but only a few lengths then a rest and never had lessons.

However I was inspired after 2011's Ironman and running had to be honest got boring. So I changed things, got out of the comfort zone and decided to see what if I could do it in 2012. I entered on behalf of the R.N.L.I and aimed to raise as much money as possible. That's when it started, an epic year in my life!

10 months after I entered I was loading the car, racking the bike, checking the list I had and Tenby bound. It was Friday the 14th, two days before Ironman Wales 2012. Where had the year gone?

Driving down I couldn't stop thinking about the swim, my S.I Joint (which has held me back and stopped me running a lot this year) but didn't even consider the bikes challenge. Had I done enough training? 'I've run 6 miles in 3 weeks, oh shit!', What if I don't make the swim cut off? 'All my friends and family would be down for nothing' - turned out I was getting a bit stressed so just tried to switch off as it was too late now!

Got to Tenby, it was full of slim people walking around eating carbs, standard! Registered, walked around the expo and just chilled. I was worried about my S.I Joint, it was not amazing.

Friday went, hardly slept. Saturday morning came and it was time to rack the bikes. Went through all the security checks - Job done. Decided to swim 15mins, S.I joint felt good so I was bouncing, I was ready to give it a go!

Sunday 16th September - Ironman Wales 2012

Got up with the rest of the B+B at 4:30am, I'd been awake since 3.40am. I was eating my porridge at 4:30am thinking I should be eating a Kebab at this time on Sunday morning ha ha. The was a tense atmosphere at breakfast, we just did are own thing. Time to get to transition, pump the tires up and just check final things. It was 5am, Tenby was very very busy but the atmosphere was so eerie. A few thousand people about but hardly a word spoken, it was tense! Whilst preparing the bike some guy next to him had left both his bottles in the hotel and his pump. He was stressed!!

All things done, we were all ready where by the organisers were going to march us through the town and down to the beach to start the swim. It was a strange feeling, like we were being marched to war or something. As we walked through the town we turned the corner to a sea of people chanting and shouting, amazing! We got to the beach, I looked up and the amount of people at such an early hour was one of the most amazing things I'd seen.

10mins to go, put myself in the sea. This was it, all the training and sacrifices for this day. Others were praying some being as laid back as you can imagine whilst others just hid there faces and went into there own world. Crazy experience already.

2mins to go a lady sung the Welsh national anthem, some mumbled the words but a guy next to was singing his heart out and it made us all laugh because he actually had a cracking voice. Brilliant, I was pumped to the max after this.....BOOM, it started!!

I got kicked in the face and eye but just stayed relaxed and remembered the technique best I could. One lap done, back in for the second lap and on this lap I spotted some of my mates that were lifeguarding the swim. Spurred me on and I finished the swim in 1.22, not fast but well ahead of schedule so happy days! Upper body was tired, already. Ran the 1km to get my bike, saw some more friends cheering, loved the support! Suit off, bike gear on etc and off I went. 112miles on the Pembrokeshire roads, the brutal Pembrokeshire roads! I was going good but then , a puncture and to make it worse I dismantled all my parts into an ants nest (Fuck Sake). What a pantomime! 20mins later, I was back on the road. I was pushing it now to catch up which probably wasn't the best idea, I got tired fast, then a second puncture! I just wanted to throw the bike but kept saying to myself 'cool head Rhys' it's ok. Got it sorted but I was well behind my plan of a 6hr 30 for the bike but soon realised time was not important, lets just make it.

Crowds cheered us on through Narberth, Saundersfoot etc and by now the weather and wind was not great at all, people were falling off and having worse issues than my punctures so I decided lets ease back and make the bike. 90miles in I was struggling, I was cramping on the bike and going up the two last climbs was an experience in itself. People were so tired that it was probably easier to walk but the ego wouldn't allow that. The only problem was that being locked in to the pedals if someone failed on a hill they just fell over, in a normal situation that would be funny but there was this amazing atmosphere around which seemed to bring everyone including spectators together to encourage and really try help people who were struggling. Lost for words with it.

Bike transition and just the run to go! Yes I thought, I got it now.....how wrong was I!

Started the run feeling decent and after seeing friends and family and so much support I was ready to go for it. Considering I'd done a 2.59 marathon in normal circumstances I thought maybe 3.45 for this. Ran the first 2 laps (13miles) in 1.45ish then I hit numerous walls, started vomiting and my vision was blurry. woops! It took me 2hrs 30ish to do the last 13miles of the day. The most painful 13miles of my life but It was literally a case of making it or leaving on a stretcher. Stopping was not an option! A friend of mine said to me 'On that 3rd lap you looked in a very dark palce' haha. It's funny now!!!! I couldn't get over the support on the run, It kept me going but I couldn't believe how encouraging all the locals were. People of all ages and all interests were almost as if they were in awe of the whole event. Something that stuck in my head was when a lady crossed in front of struggling runners to support someone but accidentally blocked a runner. People were fuming on the side of the road but what hit me was that the people that were telling the lady to move were young 18 year olds who usually think there too cool for school but during this event were as encouraging and helpful as anybody else. Amazing, that stuck in my head whilst I shuffled and ran/shuffled with 'head down attitude'.

I was a mess by the last two laps and struggled. About 3miles from the end was the first time I realised, I'm going to make this, I am an Ironman :)

Turned to the finish music blasting, people cheering I crossed the line in 13hrs 44. Way behind schedule but it was WAY harder than I thought. Insane experience which I vowed never to repeat Sunday but by now I feel a lot better so who knows, maybe!

Ironman Taper

Just over three weeks until my first Ironman and it's been a crazy 5-6 months. So much training, maybe too much at times, an ongoing S.I Joint injury, being knocked off my bike 6 weeks out and the numerous other little sacrifices that have come with such an event such as a hit on the social life, the 24/7 thoughts that revolve around all things Ironman/nutrition/training/recovery etc. On top of that I have found as much as I promised myself it wouldn't the whole journey has 'taken over' as such.

Don't get me wrong I love all things fitness, adventure and find the whole nutrition side of it all fascinating but knowing 'I have to train' does get pretty annoying and there have been times when I've just wanted to quit but thats not an option at all!

Ironman has been on my to-do list for the last 5 years, since I first heard about it and like most people thought it isn't humanly possible to do such an event, the competitors must be 'on' something. What a difference 5 years has made, such a journey from a lazy person who let life pass by to someone who has managed to do everything I've aimed for, a sub 3 hr marthon, an ultra now for an Ironman!

Last year Wales hosted the first Ironman and having gone down to watch thought this is a must. Like most I didn't know where to start with the swimming, I didn't do swimming! I remember going to the pool and having to rest after 3 lengths. That only 8 months ago and even though I'm still very slow and the distance does worry me slightly I'm doing 1-1.5mile sea swims regularly. Something I'm as chuffed as anything about. SHould be fine.....Has to be fine!

The run is the run and will be 26.2 miles of pain but as long as I keep going will/have to make it. The cycling I've worked very hard at and managed to reach all my goals so far, just one to go!
I'm also 5kgs lighter than I was post xmas partying and even though I'm not quite as fast on the run as I was it's still probably my strongest section all in all so long as I get this taper correct should be going in to Ironman Wales in the best 'all around' shape I've been.....Who would have thought 5 years after thinking it wasn't possible I'm 3 weeks away from standing on the start line, EPIC!!

How am I going to taper??

I decided on a 5 week taper from the volume with the initial 2 weeks being high intensity but all very short (less than an hour including long rides). Having done so much long stuff felt I wanted that 'sharp' feeling you get with high intensity or a few of us say, 'pushing yourself until you taste blood' haha

The final 3 weeks will be a proper rest cutting volume doen to probably 40% in the 3rd week, 30% second week and 20% at most Ironman week. A bit of a change to the diet, opting for a higher protein diet during the taper before a graduall carb fest Ironman week or a few days before. Not the day before!! It's too close to be too full as such. I find it also a lot better to try and spread the carbs over the day and much easier on the stomach. The higher protein intake 2 weeks before will leave me a bit low on energy but don't worry, the training is done once you start the carb load will be able to get more carbs than usual down which will leave you 'bouncing' come Ironman - perfect!

Ironman Wales - 12 weeks to go!

With 12 weeks ish to go until the big day it's time to start to pick things up and get the body in fine working order!

Up until now I've kept my self with a bit in the tank and leaving the bigger volume for the next 8 weeks.
The thinking is I'm not going to do more than two 100 mile rides, maybe three at most! Up until now I've done a couple 70m rides and an 80m but except for them just done 40-50mile long rides and there hasn't exactly been much consistency. The only consistency is the fact I've been on the bike most days which has cramped up the mileage to around 150mile weeks with one or two 200mile weeks. However I found I was pretty tired after 200miles of cycling in a week so cut it back to about 150m. Whats the point killing myself early and in all honesty whats the point killing myself before the Ironman full stop?

The majority of my training has been on the bike and even though my swimming was non existent before Christmas, I found that 2-3 swims in the week with the od 4 swim week and also the od one swim week, it's come on a lot and even though it will take me a while I pretty sure I can get around the swim. With regards to the running I've had an injury all year so have literally only strated running again in the last week! However I'm from a running background and honestly think even though I've not run all year I can get the running up to scratch, or at least 'good enough' with 12 weeks left. 3 runs a week I'll do probably, one long, and two faster ones. I'll do a hand full of brick type sessions but not going to stress about the 'running after cycling' difficulty too much.

At the moment I'm probably doing between 12-15 hr weeks but a lot of the sessions are shorter sessions. From know on I'm going to bulk up the volume and gradually build it up to hopefully peak with a 20hr week about 4 weeks out. Then the nightmare of a taper which I always struggle with after been training so long but if you get it correct can be a the difference between a good day and a bad one.

So 12 weeks of graft ahead and 12 weeks of commitment and I hopefully will make it around.

At the moment anything between 12-13 hrs on the day and I'll be happy but if it took 16 I wouldn't really mind so long as I get around!

I could kill myself as such with the training for maybe a 30min improvement but I don't see the point and have no intention of getting too stressed about times. I'm going to do 'enough' to get me around as comfortably as can be with such an event but that's about it.

I'm estimating maybe 1.30 ish for the swim, 6.30-6.45 for the bike and 3.30ish for the run with no panics in transition! However in all honesty, I'm not fussed if it takes longer so long as I get around and can call myself an Ironman! Something I heard about 5 years ago and didn't think people could do such a thin, now I'm 12 weeks away from the start line!

Good luck to all taking on the challenge :)

Carb Loading

It's that time of year again where Endurance events are back in the game. The London Marathon being one of many events coming up in the weeks ahead and with thousands of people participating it would probably be a good time to write about Carb Loading.

Over the last few years I've tried as many different Carb Loading techniques as I can think of. Some have been brilliant, others not so but one thing I'm certain of is that it works and works well! However everybody is different so you can't do something completely different to you training because the chances are your gut wont like it or you just won't feel like you want to. Below are some techniques I've tried and why I think they worked or didn't work:

1) This method is one that gets mixed reviews but I find this one to be the best for me. Every time I do it well I feel like I'm on form come the event. (However you need to have tried this in training, I wouldn't just do it off the cuff!) Basically it's a week long process (the week leading up) - Day one - Day three is a pretty low calorie diet, something like 2,000 calories which seems insane when you consider what your up to over the coming weekend. It's high in protein, high in Veg (Mountains of veg with a chicken breast style), high in fruit and pretty low in CARBS. Personally I start the day off with oats every day so that doesn't chance but the rest of the meals are pretty low carb. WHY?? After 3 days of this your body has completely rid of its glycogen stores meaning its frigging desperate for sugar (Carbs) and personally after 3 days of this having just come off big marathon training I can consume 5-6000 calories a day over the next two days and I'm only weighing about 72-75kgs at this time. Without the cut the first three days you wouldn't be able to eat this much but believe me after two 5000 calorie days you are bouncing and ready to go! The important thing is to follow up the day before the race with much less food, just a 'normal amount like you always eat'. If you get this rite you are bouncing on the start line. Dangers are that it's easy to get wrong and you end up a bit full on the day. Also if were being sensible, I can't imagine it being that healthy but theres no doubting how well it works and for only one time once every blue moon it's not going to harm anyone in my eyes.

Also when your eating 5000 calories in a day it's not all about just eating well. There's only so much veg, wholemeal foods you can eat before the fibre etc makes you way to full. As long as your body is familiar with it eat as much of everything as you can. I've been known to eat 10 jaffa cakes with a cuppa tea on a carb load followed by lunch of massive amounts of veg and a big sweet potato and fish. Before having an afternoon snack of 4 ham rolls followed by a dinner of a 12" pizza with afters of whole tub of Ben and Jerrys! I'm lolling at that as I write it but IT works, and the enxt day I'm still fairly full which is why you need the day before to be a 'normal' day of eating with foods that are as close to what you've been eating in your training as possible.

2) The second method and most sensible is the week before just to eat 'normally' each day but with a bit more carbs each day. E.g. if you eat 3000 then eat 3500 each day. This method means your body doesn't go in to any extremes the week before and for 90% of people this is definitely the best option! Option one is risky and can be horrible if you get it wrong but by far the best if it's done well. This way of doing it where by you just eat a little bit more each day is a safer bet and will still give you a plenty of loaded up glycogen levels to put in the effort you want.
You just need to make sure that your carb levels are high each day, like 400-450grams. You will feel a bit sluggish in the week but this is the case for any carb load method because you eat a lot of food and don't do hardly any training. However Carb loading works - how many of us have had a weekend off mid training, eatan what we think is too much over a weekend, drunk a bit too much but then come Monday we feel like we can keep going all day?? Well this, without thinking is a carb load and why you feel like you can go for longer. So don't feel like you need to do any extra training in the last week, just relax, stretch and eat a fair bit.

The only thing I wouldn't do is eat a ridiculous amount the day before, keep the big eating for in the week.

3)Final method and one I'm not doing again is just forgetting about loading but then the day before going nuts because I'm in some sort of panic because I think I need to load up. This left standing on the start line the next day with my stomach just way too full and me feeling like I'm huge and sluggish. I ended up feeling like crap all day and just wasn't up for it ending up doing rubbish.

Each to there own as everybody is different and if I was to recommend anything to the average person I would say option two, a steady increase in carbs all week/5days before, it won't be as much of a shock to the system and a much safer bet to feeling good on the day! When I've done my best I've used the first option and believe it works best but only if you've tried it in your training because I think it's too much of a shock for the average person to do it randomly a week before.

Anyhow, talk over about Carb loading....DON'T WORRY TOO MUCH ABOUT IT AT ALL, putting the training in is far more important. Best attitude is to go out and enjoy the whole thing. It's a much better experience and much more worth it I think. At the end of the day were not breaking any records just wanting to achieve something.

Ironman journey begins

This week is the beginning of my Ironman journey and my plan is babysteps, especially for the first 4 weeks as I'm struggling to overcome a sacroiliac injury which has made my training broken and inconsistent and running hasn't even been on the agenda for 2 months. However with over a week spent doing 45mins of mobility work, stretching and general strengthning of the pelvic area I feel ready to try a run today so cross fingers!

I did devise a 20 week programe which I was convinced gave me the correct balance between maintaining some sort of social life aswell as training my ass off but this injury has disrupted things. So my new plan is to use the old plan as a guide but be flexible with when I do certain session. Also at the moment I think anything more than one run a week is too much for me and too much volume is also too much. Running and long rides are going to have to have a few days between and the 'inbetween' session are going to have to be short and high intensity. Strangelly it seems like I can handle HIT cycling fine but volume session make my pelvis a shambles the next day. However hopefully in a few weeks I will improve.

Basically this is my plan -

1) First 4 weeks will be rehab for the injury and an attempt at some easy short training session just to try and get some consistncey back. I'd have a guess at about 4 days training 3 off for now.
2) After 4 weeks I would like approx 12 weeks of base building where I will gradually build up some training and give me some sort of fitness back - May consist of 1 long ride, progressing (ish) as we go on, and the same with a run and swim and if I can I want one conditioning session in.
3) Then 4 weeks where I will try some of my longest rides and runs then the rest being speedwork to get sharp again.
4) Final 4 weeks taper where I shall do as little as possible just to keep me going. I would like to think I'll be down to about 4-5 days here as I know from experiance, less is more in the taper!
5)I'm going to training in 2-3week blocks with mini tapers as such on the 3rd or 4th week. This depends how I feel really and what I will have done in these blocks. Definitelly though I'm adament I don't want to get in to overtraining rut this summer like happened last year. I would rather be a bit under done than over as I'm sure staying motivated carries someone forward that extra few weeks alone.

Starting from this week I will post weekly training updates about what session I've done and how it's going on the journey to becoming an Ironman.

Finally, I have a rough plan of how I will train but as ever things will crop up, I will shuffle and change session if I would rather do one session than the other. So long as I'm heading in the rite direction and enjoying it I'm happy.

Goal - sub 12 hrs BUT mainly to get to the end!

Injury nightmare!

It's been a while since I've blogged, mainly because I've finally met an injury! I say this because since I started my endurance/fitness/competing/health interest or whatever you want to call it four years ago I've been lucky and had to have nothing longer than about a week off due to injury. I've run marathons, a couple of ultras, done 100+ mile run weeks, done a lot of high intensity training be it running/cycling or on the weights but had nothing major until now!

Since the first week in Januray I've not been able to run for more than 10mins and there have only been 3-4 of them, by last week I couldn't even run 200yds. Cycling has kept me sane as well as swimming but recently I've struggled in the pool due to the twisting motion of the pelvis and after 2 months of cross training have finally been told to stop completely and only work on rehab exercises and at best low intensity (disco weights/pointless weights) upper body weights for as long as it takes!

I know there is more important things in life but to me this is a serious downer - In to the 3rd month of injury and when you train day in day out the weeks suddenly become ridiculously boring.

On the plus side my Ironman Wales training doesn't start until April 16th so my best option is to work on rehabilitate my sacroiliac joint (pelvis area) over the next four weeks and slowly start getting stronger again!

On top of this I'm ridiculously motivated and am positive if I can string a good month together come May the I'll be well on my way to getting back to fitness!

One goal - become an Ironman! (even if I have to do it slower than planned)

Minimum training but breaking PB's

Last week I just finished devising a 20 week Ironman programme which starts in May and runs until the Ironman itself in September. I've made it as suitable as possible to my current work load and tried my best to make it as adaptable to my life with making it a big part of my life BUT NOT LET IT TAKE OVER EVERYTHING!!

I'm not just saying this because I'm lazy or looking for excuses to train less. Anybody that knows me will say I train my absolute ass off so I'm not for excuses. I'm actually adamant that less can be more even for an event of this stature. Reasons being:

1) Last year I went through a faze of training 100miles a week of running. Granted I'd struggle to do that at the moment but looking back I was too tired for anything social with my mates and even if I did join in I'd be so ridiculously tired from all the training that I'd be a complete bore. During this time I ran a 2.59 marathon - I remember I was exhausted at the start line due to all the training so I have no doubt with LESS training but more quality I could get nearer 2.50.....and I'd have a life - 100%!

2) I was running 3-4 runs a week but all fast/tempo and upped it to 5-6 runs peaking at 50miles a week. A big drinking event was never far away and in this time I ran a 1.18 half marathon. That should make me a fair bit faster than a 2.59 marathon. This whilst only training 4 days a week and out most weekends where shoots of tequila, jagerbombs and the dance floor was never far away. I was trying less and beating PB's!

3) A more recent example is for cycling. October through to January I hardly went on the bike but I do remember doing a 2hr cycle and managing 32miles. This shortly after I'd been training huge, huge volumes at running as well as some long cycles in the summer and coming 5th in a 50mile ultra. Forward to yesterday....Since January I've had a turbo trainer and ALL my sessions up till yesterday have all been max intensity 30-45min session on the indoor bike. I swear there has been nothing longer on the bike. I've trained 5 days a week instead of 6 or even 7 last year, but ALL my sessions have been all out effort to such an extent that some of my sessions on the turbo trainer have had to be done with no one else around as they seem to worry if I'M 'OK'!

I've been on some ridiculous drinking weekends with my mates on my 2 days off since early December, the last was a trip to Dublin for the Ireland vs Wales rugby match where er literally drunk, sung, ate McDonald's flat out, pulled huge shapes on the dance floor and probably had less sleep over 3 days than we usually get in one night. Yet come the Tuesday I had a hunger like I NEVER had last year when I was training 24/7 and all week performed some brilliant training session which ended yesterday in me trying the same 2hr cycling course I did last year when I got 32miles....Yesterday I got 38miles in 2 hrs on the same route!!

The best attitude I've ever switched to is not letting training take over all my life just be a great part of it and in turn I'm putting in some brilliant sessions, arguable the best ever. I've developed the ability to be able be able to find that 'switch off' button but when it's been time to cross that white line training wise I have in a big way lately.

4) Like I mentioned earlier that ability to be able to switch off that I seem to have been able to do in the last 6 months is benefiting me a lot and it's something I'm passing on to all my clients. Last year training wasn't fun but I just couldn't switch off so I kept going and going. People would say, 'Look how much he is training - he must be in ridiculous shape'. First off I will never be in 'ridiculous shape', I'm just someone who loves fitness and reaching goals that may be too far for me, I'm no pro how ever hard I train and neither is 95% of people who let training BE there life instead of be a big chunk of there life, people are almost afraid to cut back. My secret to being able to break PB's despite training less being way more relaxed with my nutrition is the fact that every time I put on my trainers, get on the bike or line up a big lift I'm loving it as much as I ever have!! I'm 100% this is all down to the fact I've learned to switch off and stop getting worked up about something that is sort of important but sort of not important at all!

Happy Training - Go hard or go home :)

Minimum Ironman Training (in my eyes!)

The more I read up on Ironman things and the more days I spend on the bike (max of 1hr a time) I honestly think that if your goal is to 'complete' an Ironman then it can be done in 2-3months, providing your fairly fit already.

For the last 3 weeks all I've done is High intensity cardio sessions lasting between 20mins and an hour with one run being about 1hr 15. Through getting in quality training sessions and no 'junk sessions' I'm finding me improving through much much less volume!

I'll admit these sessions were pushing it until I literally had to slump over the turbo trainer in exhaustion (yes I've done my last 18 rides on the turbo!) and off just two runs a week have seen me doing 12mile runs at 6.30m/mile which is faster than I was doing them when I did a sub 3hr marathon and running 80-90mile weeks!!

Some of my sessions have been brutal but with making them high intensity I've managed to see definite improvements with much less volume!!

Volume I find takes over my life - not only is it time consuming but it leaves me exhausted and unable to move from the sofa without a bit of a moan. I know from experience how essential volume is for things like ultras and Ironmans but I honestly think before 2-3 months out of Ironman Wales I don't need to do any runs over about 15miles, cycles over about 50 and swims over 1hr. I'm doing a half Ironman early June and up until then no cycles will be over 50miles and swims over 45mins, that's not to say I wont be training hard. Some of the hardest session I've done in a long time have been the last couple weeks.

E.g. This session on the turbo trainer - 7 sets of 5min hard, 1min recovery, 1min flat out, 1min recovery x 7. It was brutal but in an hour id done a much harder bike session than some would do in 3 hours.

I've also realised the importance of rest and when I say rest I mean a complete switch off from eating well and training 1-2 days a week! Until I have to sacrifice social events for long rides followed by long runs (2months before) then I'm adopting a high intensity only policy then cramp up the volume after the half Ironman, which I belive with a bit more swimming I can do now maybe not to the standard I'd like but definitely finish it.

However it's all swings and roundabouts - last year I swore by high volume and now I'm swearing by high intensity! Truth is the maybe the reason I'm pushing out quality sessions of late is because I built up that endurance base last year and the fact I'm shocking my body with high intensity stuff is just keeping me improving. With that said I know I'll need volume but to do it now like I've heard people suggest is just too much, it will lead to burn out and lack of motivation.

I'm going to leave it 2-3months prior before training specifically for the Ironman. To a point I'd rather be underdone than overdone! So long as I'm chasing the p.b's and enjoying the volume then the improvements and main goal of nailing the Ironman will be in sight!

I asked someone what they thought minimum Ironman training was?

The reply 'Once your confident you can make it then you've done enough, the rest is just improving the level'

Everything in moderation!

Yesterday I got back on the scales for the second time and It was a disappointing loss of 0.5kg, I'm now 77.1KG.

This week has reminded me so much of why I hate 'diets'. I usually swear by the everything in moderation method which suits me fine and to be honest just makes everything more relaxed and in turn makes me feel better. Meaning it's doing the job.

What I do usually is base my eating around whatever grown, lived or been planted but if I fancy a pizza, takeaway, chocolate etc occasionally I just have it. I'll admit I'm lucky and enjoy scoffing myself with bowls full of veg, salad, meat and fish so most it's what I eat. However since new year, probably as a sort of detox type thing after xmas I decided to go paleo + oats and milk because after a couple months of very little training put on 7kg.

With the goal being 73kg by March 11 when I do a marathon I have plenty of time. My fitness levels and the fact that when I'm in full force I'm training a fair bit means that unless I completely go off the rails with my eating my weight should naturally drop down a bit.

Even though I love the idea of the paleo diet and do base my eating on it, having rules about food is simply bollocks! By Wednesday I was really craving a BIG meal which tells me that for the amount of training I've done last couple weeks, the paleo way is to low calorie and too low in sugar (after a 15mile run or 2hr bike session, I really want sugar!!).

I held out Wednesday, Thursday I was craving stodge even more, this only happens when I decide to go strict with the eating, which again reminds me why I hate diets and rules in eating. Over a cup of tea I demolished half a box of celebrations, half a bag of peanuts then got myself a 12'' pizza! Fuel (food) had not tasted so good in a while. That was it, I'm not doing that again, I'd rather eat what I want in moderation than feel tired through the low calorie and then explode with some sort of monster eat.

I'm still on the project of getting back to 73kg's for this marathon but if it doesn't happen it really doesn't matter. So this weeks weight in (Sat) will be through healthy BALANCED eating along with my triathlon training.

In addition Friday I ran a hilly 12mile at 6.36 min/mile which is faster than when I did the sub 3hr marathon! I no way would have done that good a training session if I would have stuck to the paleo i.e. not fuelled up that Thursday.

If I'm classed as an endurance 'athlete' (which I beg to differ) then diets are a no go unless your training drops the same time or your just doing it for 1-2 weeks as a last bit of cutting before an event. It's got to be the moderation attitude.

Cheat Pizzas!!

Almost time for the 2nd weight in (Friday) since opting the eating whats grown, been planted or lived attitude and today sums up why I don't really like diets! I've been craving some stodge big time today, fatigued from work and some very intense training sessions but 'diets' have rules which if can cause serious binges and a huge spike in the calories if your watching what your eating. Thus despite the fact that eating, basically paleo with oats and milk is something I pretty much do most of the time being a 100% strict is too much and drives you insane as well as in my opinion can effect your social life because all the time it's too much (that's my opinion).

What I've opted is to allow myself either a cheat day or 3 cheat meals a week and also if I'm going to ballistic at any point because I fancy something I just have it then get back on the horse.

Today I was saved by the freezer and a very big rectangle pizza!! A very very needed boost and in my eyes important that I had it. I'm fuelled up and ready to continue the good work.

With a 13mile run on the cards Saturday they may be another one of these pizzas on the way but depends how I feel.

I'm excited for the weight in Friday, I'm not a 100% I've stripped much body fat this week but we'll see.

So last week 77.5kg, if I'm around the 76.5 Friday I'll be delighted. Ultimate goal is to get back to 73kg by the Blackpool Marathon which should be a good laugh.

First weight in since the cutting started....

I plan on weighing myself weekly, however i got on the scales on December 28th and I weighed 79kgs.....basically deep down I'm a vain bugger and even tho 79 is fine, I want to get the abs back (one of the fundraising events for my R.N.L.I Ironman mission is a topless calendar with my mates ha ha ha, I don't think I've ever had to do so little persuading!!!) and I always found that when I've been around the 72kg mark my fitness/performance has been at it's best. With a marathon coming up in a mear 7 weeks since re-starting training again, half ironman and the big Ironman I want to be at my best soon!

What hasn't helped but I don't regret one bit as it was the funniest few days in a while was a 3 day bender in Edinburgh over new year. They definitely know how to celebrate New Year!

Since then I've been back eating pretty much the way I do when it's training time - Anything that's lived, grown or been planted and except for one bagel and soft cheese I've stuck to it well. The plan is 1-3 meals a week treats e.g. takeaways or an unhealthy option.

Anyway weighed in at 77.5kg today, I was pleasantly surprised and on top of this I've put in some cracking training sessions. BOOM, its on the way back in style!!

Training wise this week I've done 2 runs one being a tough 10miler, a cross fit session and about 4 sessions on the turbo trainer - they've all been intense which I'm convinced is the key to getting leaner as well as improving performance, I'm doing a fraction of what I was last summer and to be fair, I've done no Junk session - if I've not been fresh I've rested when I've trained I've pushed it very hard. Despite partying most weekends over the last 8 weeks I'm not far off where I was last summer and think I could surprise myself come the Blackpool Marathon even tho I'm only running twice a week, one long run and one flat out run. Maybe beating my 2.59 is beyond me but I really don't know and I'm only running 2 times with the rest being cycling!

Anywere there we go - week one - 77.5kg a drop of 1.5kg in 10 days. Decent start :)

Losing the xmas weight

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.

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

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!

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.

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

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.

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

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!