tag:blogger.com,1999:blog-10210581926897558072024-02-07T04:41:19.074+00:00Eat, run and be happyUnknownnoreply@blogger.comBlogger44125tag:blogger.com,1999:blog-1021058192689755807.post-35821362360606860472010-10-30T15:14:00.000+01:002010-10-30T15:14:54.595+01:00Learning to juggleJust another quick post this week - I've made no progress with my winter training plan or adventure plans for next year as I've been so busy with work. I'm now juggling a part-time job (that always spills over into my free time), studying, setting up a business and writing. I'm slowly getting there with my <a href="http://www.sarahdempsternutrition.co.uk/">new website</a>, which should be live in the next couple of weeks. I'm planning to move my posts about nutrition and fitness over there and am keeping this blog just to write race reports and random ramblings about my own training. If I can ever find time to actually write myself a training plan or sign up for any races! But this week I did manage to squeeze in a kettlebell class, a Wattbike session, a run, a circuit and lots of dog walks. Fingers crossed, if I keep it up, I'll end the winter feeling strong.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1021058192689755807.post-34152462837821513182010-10-13T14:22:00.000+01:002010-10-13T14:22:36.397+01:00Caving inThe cave girl has left the building. Well, for now anyway. Inspired by my recent reading into all things 'paleo', I've been avoiding sugar and grains for six weeks or so now, trying to find out whether it makes me feel better. It doesn't. Okay, I may have had a few lapses during that time. The race weekend was a big one. But on the whole I've done well to stay off bread, pasta and sugary things (even cake). It has been hard work! I'd planned to stick it out through October, but I feel even more tired than I did before, and I think it's now time to agree it's not for me. <br />
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I can't call it a true 'paleo' experiment because I've slipped up so many times. The tiredness has probably been caused by the sheer exhaustion of looking for something I'm allowed to eat. I've always disagreed with the idea of cutting out whole food groups unnecessarily, but I wanted to give this a chance. It turns out that 'Paleo' and vegetarianism really don't mix. It's been almost impossible to find things to eat, and I've ended up eating far too much cheese, potatoes and nuts. I tried eating more fish but the truth is, I don't like it. I think the only way to do 'paleo' and stay healthy is to eat lean meat and fish. But I'm not ready to give up being vegetarian, even for a short while. <br />
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Brian did do really well in the couple of races he took part in soon after we altered our eating pattern. So there are certain elements that I think we will keep up. Gone is the never-ending supply of supermarket bread. And the evening snacks of chocolate and cereal. But I still believe there isn't anything wrong with the occasional cake. So I think the way forward is to think less about what <i>not </i>to eat and more about what <i>to</i> eat. The extra veggies, soups, eggs, nuts and, oh okay, a <i>little </i>bit of fish will stay. <br />
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I love nutrition. The more you read into any nutrition topic, the more you learn that <i>nothing </i>is black and white. Paleo diet advocates will tell you that grains are bad for you and should be eliminated. Carb-lovers will tell you that saturated fat is the work of the devil. I think there's good and bad in most things. Take quinoa as an example. If I believed everything in 'The Paleo Solution' I'd never touch it again, on account of the fact that it contains saponins, which apparently punch holes in your gut. Nice. Just reading about it made me feel like I'd been punched in the stomach. But these aren't just found in quinoa, they're also present in onions, spinach, peppers, tomato seed and asparagus, all of which are okay in the 'paleo' world. <a href="http://www.iaea.or.at/programmes/nafa/d3/public/saponin-03-bjn.pdf">A review in the British Journal of Nutrition</a> explains that saponins have a range of positive and negative effects. Although, in test tube conditions, they have been shown to increase the permeability of gut mucosal cells, they also boost the immune system (not necessarily a good thing if you have an autoimmune condition), lower cholesterol and inhibit the growth of cancer cells. Food is supposed to be pleasurable, and I don't want to spend my life miserable, eating things I hate and obsessing over what harm one food may do to me. A varied diet should balance out the pros and cons of individual foods.<br />
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I'm not saying that 'paleo' isn't the perfect way to eat. It may well be for many people, and I would support anyone who wanted to give it a try. But the perfect diet is only the perfect diet if it's something you can stick to.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-75299527740569400102010-10-05T16:51:00.000+01:002010-10-05T16:51:14.250+01:00Autumn leavesIt's well and truly autumn - my down jacket is out from the back of the wardrobe, the fire has been on and the leaves are starting to fall from the trees. Maybe it's just the change of seasons but I'm feeling a little bit unsettled at the moment. This often happens to me when I no longer have a challenge or race to look forward to. I've been looking into events for next year, and had my heart set on the new <a href="http://www.ironmanwales.com/">Ironman Wales</a>, but going part-time/self-employed means I really can't justify any steep entry fees. I'm shocked that it costs £350 to enter! I know these events are really expensive to run and, for me anyway, Ironman may be a once-in-a-lifetime (i.e. so painful I'll never want to repeat it) experience. It would take a huge amount of training to get ready for, but I've always loved a challenge. One day definitely, but for now I'll have to look for a slightly cheaper alternative, and keep training just for the fun of it.<br />
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I'm going to need all my spare pennies to pay for the latest course I've signed up for. I just heard today that I've been offered a last-minute place on another Postgraduate Certificate, this time in Sport & Exercise Nutrition. I start this Friday, and I'm really excited. Sports nutrition is a field I've always been really interested in, and it willl be great to have a formal qualification. I'm especially interested in exploring carbohydrate requirements in a lot more detail. I'm still experimenting with avoiding refined grains and sugar, and am constantly coming across new articles that question existing public health recommendations. For example, <a href="http://www.nutritionjrnl.com/article/S0899-9007%2810%2900289-3/abstract">an article published this week in <i>Nutrition</i> </a>questions the evidence behind the 2010 U.S. Dietary Guidelines Advisory Committee (DGAC) Report. I strongly believe that carbohydrate is essential for fuelling exercise, but am open to the idea that it might not be as important for everyday living as previously thought.<br />
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Through the autumn and winter, I'll be writing about what I learn on my course, reflecting on my own nutrition experiments and trying to keep myself motivated to train for next year's still-to-be-decided-on challenges. <br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-69957996394923781922010-09-28T18:05:00.000+01:002010-09-28T18:05:29.603+01:00Primal scream. Or... are nutritionists stupid?<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
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<div class="MsoNormal"><span lang="EN-GB">I consider myself to be a very open-minded person. I base my views on what I read, what I see, and my general experiences of the world around me.<span> </span>And I’m always happy to be proved wrong.<span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">In my role as a public health nutritionist, I’m bound by a professional code of ethics that essentially requires me to base what I do on up-to-date scientific evidence and prevents me from giving unsubstantiated advice.<span> </span>That doesn’t stop me from reading up on some of the more ‘out-there’ dietary theories.<span> </span>In fact, I really enjoy leaning things that challenge my own views and those of ‘conventional wisdom’.<span> </span>I always want to delve deeper, learn what the theories are based on, and what people’s experiences of following them are.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">As mentioned in previous posts, at the moment I’m really interested in Paleo/Primal diets and have been experimenting with unleashing my inner cave-girl.<span> </span>I wouldn’t describe these diets as a fad, and think that there’s a lot of merit in following a simpler, more natural way of eating than the processed-to-within-an-inch-of-its-life stuff we tend to find all around us these days.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">I’ve been really enjoying reading Robb Wolf’s new book, The Paleo Solution<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=eatrunandbe-20&o=1&p=8&l=bpl&asins=0982565844&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>.<span> </span>Wolf is a former research biochemist, so the book is well-referenced, but it’s also funny, to-the-point and easy to read.<span> </span>So I was a bit disappointed when I discovered that Wolf, along with, it appears, many of his Primal/Paleo friends, is so vehemently anti-nutritionist.<span> </span>I’m aware that people who follow the Paleo lifestyle are often evangelical about it.<span> </span>But surely that doesn’t necessitate intolerance of others who may not share their views. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span lang="EN-GB">For example, Wolf states (p. 34) that: “we are being held hostage by an Orwellian nutrition and health research community” while, in response to a <a href="http://www.oecd.org/document/31/0,3343,en_2649_33929_45999775_1_1_1_1,00.html#Executive_Summary">recent report on obesity levels</a> around the world, <a href="http://twitter.com/#%21/DrEades">Dr Michael Eades recently tweeted</a>: “</span>Does speaking English make one fat? Or are English-speaking nutritionists just ignorant (or stupid)?” I got back to Dr Eades, asking him how nutritionists were suddenly to blame.<span> </span>He replied: “Nutritionists make nutritional recommendations. People follow them and get fat. Ergo, figure it out.”<span> </span>Sounds like a nice man! </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">A large proportion of the population does not base their diets on the recommendations of nutritionists.<span> </span>My experience working with low-income families shows me that cost, convenience and taste are often higher on their list of priorities when it comes to food choice.<span> </span>And cheap, processed food is all around us.<span> </span>It takes effort to follow a healthy diet.<span> </span><a href="http://www.food.gov.uk/science/dietarysurveys/ndnsdocuments/ndns0809year1">Recent dietary surveys</a> show us that, while people may have followed government advice to cut down on saturated fat, they still eat too much sugar, and not enough fruit, vegetables and oily fish.<span> </span>In order to help people eat better, I believe that good quality, healthy food needs to be the easy choice.<span> </span>And what about the impact of sedentary behaviour on obesity levels?<span> </span>Certainly in Scotland, <a href="http://www.scotland.gov.uk/Resource/Doc/325513/0104976.pdf">most of us are not active enough for health</a>.<span> </span>Are nutritionists to blame for that too?</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">A <a href="http://journals.cambridge.org/action/displayFulltext?type=1&fid=7908055&jid=BJN&volumeId=-1&issueId=-1&aid=7908053&bodyId=&membershipNumber=&societyETOCSession=">recent article in the British Journal of Nutrition</a> models how East African Paleolithic diets were made up; typically they contained more protein, a similar amount of saturated fat, and proportionately more omega-3 fats (e.g. fish oils) than omega-6 (e.g. vegetable oils), compared to how we eat today.<span> </span>Plant to animal food ratios varied considerably.<span> </span>The researchers call for intervention studies to be set up to investigate the effects of Paleolithic diets.<span> </span>I’d love to see these set up; the potential results really excite me (yes, I am a geek). </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Diets in East Africa have changed considerably since the Paleolithic era.<span> </span>For example, <a href="http://www.ncbi.nlm.nih.gov/pubmed/15657475">research on elite Kenyan runners</a> has shown that they excel on a diet that is very high in carbohydrate (including simple sugars) and low in fat.<span> </span>Overall, my opinion is that different people thrive on different diets, and nutritionists can play an important role in helping people to find out what works for them and their health.<span> </span>There’s no one magic menu plan that will unlock the key to everlasting health.<span> </span>No matter what the book cover tries to tell you.<span> </span><span lang="EN-GB"></span></div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-1021058192689755807.post-13013455778541051252010-09-21T16:15:00.000+01:002010-09-21T16:15:18.828+01:00Coast to Coast adventureNow that my legs are on the road to recovery and the pain of 109 miles across Scotland in the driving rain is starting to fade, I’m ready to report on the weekend’s experiences. First and foremost, I’m proud to say that <a href="http://www.bdbikecoaching.com/about/team/">my husband, Brian</a>, won the Challenger event. Everyone in our wee group of friends did really well. I was just pleased to cross the finish line (4.5 hours after Brian) in one piece. And I wasn’t last!<br />
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<b>About the Nokia Coast to Coast</b><br />
This was the inaugural year of the <a href="http://www.scotlandcoasttocoast.com/">Nokia Coast to Coast</a>, an adventure race from Nairn on the North Sea coast of Scotland to Glencoe in the west. It was set up by <a href="http://www.ratraceadventure.com/">Rat Race Events</a>, who run the popular Rat Race series and the <a href="http://www.themightydeerstalker.com/">Mighty Deerstalker</a>. Having taken part in the Mighty Deerstalker the past two years, I knew we were in for a tough weekend. For most of our group (including Brian) it was our first adventure race, so we chose to enter the Challenger category, which took place over two days, rather than the one-day Racer event. <br />
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<b>Day 1</b><br />
The race started in Nairn at 7am on Saturday. We spent Friday night in a campsite, sleeping a little too soundly on Thermarests in the van (which is more tent-on-wheels than luxury camper) and missing our alarm. That meant I didn’t have time for breakfast - I just can’t run with any food in my stomach. Not a good start to the day. <br />
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The rain was already lashing down when we got up, and along with the safety briefing (along the lines of: “there are no closed roads or trails on this race, so watch out for walkers and don’t get run over”), the event started with the announcement: “there’s no such thing as bad weather, only the wrong clothes!” Hmm, maybe a Helly Hansen and a windproof bike jacket weren’t going to be enough. But by then it was too late to re-think my attire. <br />
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The 7 mile trail run wasn’t too muddy, and I actually quite enjoyed it. Taking my time in the first transition, I had my first <a href="http://www.guenergy.com/">Gu gel</a> and was just tucking into a giant handful of nuts and raisins when I got snapped by an event photographer. Apparently my face, looking like a hamster who’d just filled up its cheeks, was up on the big screen at the campground later that night. I’m glad I didn’t get the chance to see it. <br />
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Next up was a 48 mile road cycle. We weren’t allowed to change bikes over the weekend, so I’d brought my mountain bike in preparation for the next day’s off-road cycle. Some people were using cyclo-cross bikes and others had changed their tyres to semi-slicks, but I just went for it on my trusty Rocky Mountain hard-tail. By 10 miles in all my layers were soaked through and the relentless rain and howling wind had me thinking “did I really actually pay to put myself through this torture?” The last third or so of the cycle was where it got really hilly. By then, I couldn’t feel my fingers or feet, and was finding it difficult to change gears, let alone open an energy bar. So when a tea room came into view, like a mirage, I had to give in and stop for a while to refuel and warm up. Buoyed by the tea and an encouraging chat with the ladies in the shop, I bravely soldiered on. But by the time I reached Fort Augustus, I would have been happy to never see my bike again. <br />
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Saturday ended with a short run and a quick splash in Loch Ness in a kayak. Crossing the finish line I was delighted to learn that Brian was comfortably in the lead. Not so pleased when I realised I had no dry clothes except a jacket. I’d left everything in the van in Nairn and our lovely support crew hadn’t yet set off to shuttle the vehicles over to Fort Augustus. I promptly burst into tears and begged Brian to give me his spare trousers and hat, then walked around the campsite looking like sporty Spice until the van arrived.<br />
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Later on, showered and refreshed and in warm dry clothes, I was able to satisfy my huge macaroni cheese craving. We all resisted the temptation to have a few celebratory drinks and settled into the campsite for an early night. The only casualty of the day was my ipod, which sadly didn’t survive the rain.<br />
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<b>Day 2</b><br />
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Waking up at 6am, I heard the now familiar patter of heavy rain on the van roof. Start time on day 2 was flexible, any time between 7am and 9am, so I held off for a bit and got the chance to enjoy a big bowl of porridge with honey and raisins. There was no requirement to bring a support crew, but two of our group were injured so they agreed to look after us for the weekend; making breakfast, setting up camp and shuttling cars. I couldn’t have been more appreciative. I was the last in our group to set off; the rain was showing no signs of easing, so I just had to wrap up in a borrowed waterproof and go for it.<br />
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Day 2 began with a 17 mile off-road cycle – a mixture of canal towpath, wide tracks and muddy trails. I enjoyed this section much more than I expected, and was pleased to be able to overtake some of the people who’d set off earlier than me. But I couldn’t see anyone else in our group for dust (or mud). This was followed by another tortuous 16 miles on the road, where I could at least feel my fingers enough to keep taking half-hourly bites of <a href="http://www.tunchfoods.com/">Pack Tunch bar</a>, protein bar or nuts and raisins, washed down by the <a href="http://nuun.com/index.html">Nuun</a> in my hydration pack.<br />
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Reaching the transition in Fort William, when the rain was finally beginning to clear, I ditched my muddy shorts and waterproof and set off on the penultimate section, a 14 mile hike. Having studied the course profile in advance and realising that this involved a section of Ben Nevis and part of the West Highland Way, I knew there would be little running involved. I tried to jog when I could, on flat sections and some of the downhill, but my legs were getting more and more tired and most of it was just too slippy. I’d estimated I would take 4 hours, and finished this section in 4 hours 19 minutes. On a dry day, I think it could be done much more quickly. Even stopping in the one village we passed for a water top-up, I still ran out of fluid half way through. And my Garmin had run out of battery on the bike section, so I had no idea what the time was. That meant I had both my Gu gels too early, and was really hungry and thirsty by the end of the hike. The crowd had really spread out and there were points when I couldn’t see anyone in front of or behind me. With no music to keep my brain occupied, I entertained myself by counting the number of people I passed (+1 point) and those who passed me (-1 point). Initially, this really helped to propel me forwards, but by the end I was at minus 11 and was again feeling a little demoralised. <br />
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Fortunately there was water at the kayak transition, and from there the end was in sight. The final section was a 1 mile kayak across Loch Leven to Ballachulish. This was probably the hardest part, because my hips seized up so I just had to stretch my legs out and let my arms (and my lovely kayak partner Gavin) do all the work. But 17 minutes later I was crossing the finish line – never so happy to see my husband and a welcoming bowl of soup. Brian had held his lead, and came in first in 9 hours 32 minutes. I came in 185th out of 455 finishers, in 14 hours 10 minutes, which I was really happy with.<br />
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<b>Aftermath</b><br />
Without doubt, this was the hardest event I’ve ever done. It probably wasn’t helped by the fact that I’ve done so little training this year. But all of us really enjoyed the experience, and most of us reckon we’ll be back next year. Perhaps with Brian in the Racer category, covering the whole distance in a day, next time. I just hope that it’s sunny! In the meantime, I’ve got a serious winter training plan to put together.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-63733393649403700562010-09-12T09:56:00.000+01:002010-09-12T09:56:58.690+01:00What to eat during a 2-day raceSetting aside the small issue of lack of training, the thing I'm most worried about for next week's <a href="http://www.scotlandcoasttocoast.com/">Nokia Coast to Coast</a> is what I'm going to eat. I've been doing well over the past couple of weeks on my mini cave girl experiment, avoiding sugar and refined grains and trying to stick to <a href="http://www.marksdailyapple.com/primal-blueprint-fitness/">Primal Fitness workouts</a>. In retrospect, a month with two races isn't the best month to have decided to experiment with a different nutrition and fitness programme, and I'm lifting the sugar ban for the race weekends. I also found it difficult to fit in my sprints and resistance training this week, on account of my legs being so stiff and tired from the half marathon last week. I'm still committed to giving primal living a go, so plan to get properly into it after next weekend's race. Speaking of which...<br />
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What do you eat during a multi-day adventure race? Despite my love of sugary things, I'm really not a fan of energy drinks and gels. I tend to stick to water on most of my runs because they're rarely longer than an hour, and eating or drinking anything else makes me feel queasy. Even on longer mountain bike rides, I find it a struggle to eat. That's clearly not going to work on a 2-day event, where maintaining a steady supply of glucose to my muscles and brain will be crucial. I was hoping to avoid the refined stuff by stocking up on natural <a href="http://www.isoactive.com/hs/">Honey Stinger</a> gels, but discovered they're no longer available in the U.K. because of import restrictions on honey. So during last week's Glasgow Half Marathon I took the opportunity to practise fuelling up on <a href="http://www.guenergy.com/products/gu-energy-gel/ingredients-benefits">Gu gel</a>. They tasted okay and didn't seem to affect my digestive system as badly as energy drinks usually do. So I'm planning to stock my backpack with a mixture of Gu gels, Pack Tunch bars, bananas, oatcakes, dried fruit and nuts, all washed down with plain water. Luckily the run is first on day one, so I should be able to get through that on gel alone and fuel up on the solid stuff on the bike leg, where I'm less likely to feel sick. In the evening, I'll eat and eat and eat, then eat some more in the morning and during the first couple of hours of the second day's bike leg. The second day ends with a 14-mile run, which is the scariest bit. It's going to be really important to refuel as much as possible before I hit that, then I'll go back to the gels and water and hope my poor tummy can cope. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-5068815287540689822010-09-06T19:25:00.000+01:002010-09-06T19:25:54.980+01:00How not to prepare for a half marathonThere are a few key things to bear in mind when preparing for a half marathon. Firstly, you need to train. I knew I'd failed on that one when I logged my miles for August and realised I'd clocked up a grand total of 40. I considered pulling out of the <a href="http://www.runglasgow.org/">Glasgow Half Marathon</a> but decided that, with the scarier challenge of the <a href="http://www.nokiacoasttocoast.com/">Nokia Coast to Coast</a> just around the corner, it might be a good idea to fit in another 13.1 miles in preparation.<br />
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This blog is littered with the mistakes I've made in my own training - as I've said before, I know what to do but sometimes find it difficult to put into practice. And I'm no natural athlete. Here are a few of the principles I follow when constructing a training plan, and where I went wrong:<br />
<ul><li><b>Specificity - </b>whatever event you're planning for, the training needs to be specific to the demands of your chosen sport. Cross training is brilliant for building general fitness and preventing injury, but if you don't run in your training, you're unlikely to fare well in a race. Your body gets stronger through repeated overload followed by periods of adequate recovery and appropriate nutrition. This leads to 'adaptation', i.e. your body gets used to working harder. I had hoped my regular 2 hour+ bike rides would see me through a similar length of run. But while cycling works your heart and lungs in a similar way to running, the strain it places on your leg muscles is different. Not to mention the fact that I didn't prepare to run on the road at all. I spent almost all of those 40 miles running on trail, which didn't get my poor legs ready for the mean streets of Glasgow at all. No wonder I can't walk down the stairs today!</li>
<li><b>Volume</b> - the frequency and duration of your training also need to be appropriate. Obviously if you're running a marathon, you'll need to log more miles than if you're training for a 5k. Most marathon and half-marathon plans involve 5 days running each week. However, I really like the 3-day plans from <a href="http://www2.furman.edu/sites/first/Pages/FirstTrainingPrograms.aspx">FIRST</a>, which are easier to fit into a busy schedule and allow a bit more variety if you have time to train on another couple of days. But less than 3 runs a week really isn't enough to prepare for a race above 10k, and an average of 10 miles a week certainly isn't far enough, no matter how much other activity you do.</li>
<li><b>Intensity and progression </b>- to avoid putting too much stress on your body, which will hinder your recovery and thus your adaptation, it's important that most of your training is at at an easy pace, slower than you plan to run the race. But a couple of times a week, harder efforts will really help you to get stronger and faster. During rest periods, your body repairs itself and gets stronger, so hard days should be followed by an easy day or day off. A weekly tempo run, at around your half marathon pace, is important to prepare your body for the pace you'll be running at in the race. And another session of short, intense intervals will help you to get progressively faster. If you increase the intensity and/or volume a little bit every week, you'll see results in no time. Well, maybe not <i>no </i>time, but over a 12-week period, you'll have plenty of time to get ready to run your best half. I didn't give myself 12 weeks to train properly, and what I did do was sporadic - a long run here, a tempo session there - so I had to stick to easy run pace to get myself through the race. </li>
</ul>The main event, an adventure race from Nairn to Glencoe, is only two weeks away now. I'm glad that I did the half marathon, even though I finished 18 minutes slower than my personal best, because it will have helped to get my body ready for another race. It's too late now to ramp up my training for the Coast to Coast, so I'm just going to take it easy and enjoy the scenery. But this sorry episode has really reminded me of the importance of planning and training consistently. My focus for the winter is being kind to my body and building general strength but, if I decide to chase any PBs next year, sticking to a proper plan will be my number one priority.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-18328970611134512122010-08-31T18:25:00.002+01:002010-10-11T16:48:57.837+01:00Can cake girl go cavegirl?Just a short post this week, seeing as I wrote so much last time. I'm still pondering over the possible advantages of switching to a diet that is lower in refined grains and contains more of the stuff we used to eat when humans lived in caves and hunted down their dinner. It contrasts so much with the conventional diet wisdom I learnt in my nutrition degree and my natural preference to be vegetarian, but the primal lifestyle still really intrigues me. After a year of feeling burnt out and not making much progress in my training goals, I'm especially drawn to <a href="http://www.marksdailyapple.com/">Mark Sissons' idea</a> of combining lots of moving around slowly with short bursts of intense activity and resistance training.<br />
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Although the peer-reviewed studies on eating like a caveman still seem to be sparse, more and more research is showing us that refined carbohydrate may be a bigger health villain than saturated fat. Frank Hu, of the Harvard School of Public Health, provided a useful overview in a <a href="http://www.ajcn.org/cgi/search?sendit=Search&pubdate_year=&volume=&firstpage=&DOI=2010.29622&author1=&author2=&title=&andorexacttitle=and&titleabstract=&andorexacttitleabs=and&fulltext=&andorexactfulltext=and&journalcode=ajcn&fmonth=Sep&fyear=1952&tmonth=Sep&tyear=2010&fdatedef=1+September+1952&tdatedef=1+September+2010&flag=&RESULTFORMAT=1&hits=10&hitsbrief=25&sortspec=relevance&sortspecbrief=relevance">recent editorial in the American Journal of Clinical Nutrition</a>. <a href="http://www.ajcn.org/cgi/content/abstract/86/2/276?maxtoshow=&hits=10&RESULTFORMAT=&fulltext=low-carbohydrate+nutrition&searchid=1&FIRSTINDEX=0&resourcetype=HWCIT">Numerous studies</a> on obesity treatment have shown that carbohydrate-restricted diets can be effective for weight loss and can reduce cardiovascular disease risk factors. While it's clear that we need plenty of carbohydrate to fuel optimal athletic performance, over reliance on post-ride cakes, sugary drinks and chewy sweets may not be doing our health any good at all. Even in vegetarians, it's looking more and more likely that <a href="http://archinte.ama-assn.org/cgi/reprint/169/11/1046">a diet low in processed carbohydrate</a> may be even more heart-healthy than standard high-carb, low fat veggie fayre.<br />
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So what does this mean for me? Do I get hypnosis to like meat, try to up my vegetarian protein intake, or simply ignore my curiosity and relax with a cup of tea and slice of cake? In the interests of science, and in the spirit of the old saying "don't knock it until you've tried it", I've decided to conduct a wee experiment in September. It's not very scientific (n=1, possibly 2 if I can rope my husband in; no control), but it should help me to work out what works best for me. <br />
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Starting tomorrow, my plan is to try following Mark's <a href="http://www.marksdailyapple.com/primal-blueprint-fitness/">primal fitness blueprint</a> and to minimise refined grains and sugar (what, no cake?!?). I'll keep it as simple as that to start with, then review how I feel at the end of the month, and maybe take it a step further, or maybe try something else.Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-1021058192689755807.post-66760689306159373212010-08-25T19:35:00.001+01:002010-10-11T16:51:39.691+01:00Do you live in a cave?As I mentioned in my last post, I'm slightly obsessed with reading. I can spend hours and hours researching random topics, and especially love delving into theories that challenge conventional nutrition and fitness wisdom. An ongoing fascination is low-fat versus low-carbohydrate diets. Initially popularised by the Atkins Diet, a low-carbohydrate diet can be very effective for weight loss, but the vast majority of sports nutrition advice and research concentrates on the importance of a high-carbohydrate, low-fat diet for optimal performance. However, this has recently been challenged through, for example, Loren Cordain's Paleo Diet for Athletes<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=eatrunandbe-20&o=1&p=8&l=bpl&asins=1594860890&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe> and blogs such as <a href="http://www.marksdailyapple.com/">Mark's Daily Apple</a>, which advocate a 'primal' way of living.<br />
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I've been vegetarian for over 20 years now with no major health effects, but I do sometimes worry that I'm not getting enough protein, or missing out on key nutrients from meat like iron and zinc. I came across another book by <a href="http://www.brendanbrazier.com/">Brendan Brazier</a>, a professional Ironman triathlete who is also a vegan, and decided to compare his Thrive Fitness plan to <a href="http://www.marksdailyapple.com/">Mark Sisson's</a> meat-heavy primal blueprint.<br />
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Interestingly, there are a lot of similarities between the two plans, once the presence or absence of animal products is set aside. These are the key principles, along with my thoughts:<br />
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<u><b>Thrive Fitness</b></u><br />
<b>4 components of vitality:</b><br />
<b> </b><br />
<b>High return exercise</b><br />
Brazier seems to focus on quality of training rather than quantity, emphasizing the need to ensure that your programme is effective and that any weaknesses are addressed. He speaks about needing to strip his own swimming training right back to the basics after realising that his technique was inefficient. The book includes a fitness programme based on suspension training and free weights. So far, so sensible.<b> </b><br />
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<b>High net-gain nutrition</b><br />
The nutrition advice is based on a diet high in nutrient-dense whole foods, which is music to my ears. Brazier's rationale for avoiding animal products is that they are acid-forming. He suggests that the process of buffering to balance the pH of the blood after eating acid-forming foods places undue stress on the body, which leads to inflammation. I wouldn't say that this in itself is enough of a reason to give up meat - eating a range of acid and alkaline-forming foods (vegetables) should balance things out overall. Brazier also advocates eating foods raw<b> </b>as much as possible. This is based on the theory that raw foods contain live enzymes, which are destroyed by cooking. My understanding is that enzymes in food are denatured by stomach acid anyway, and that our bodies can produce all the enzymes we need if we eat a balanced diet. I've hunted for research that supports or refutes the raw food enzyme theory but haven't been able to find anything in a peer-reviewed scientific journal - I would love to learn more about this if anyone has any references or links. My opinion is that the benefits of a diet high in fruit and vegetables come from the vitamins and phytonutrients (many of which can also be reduced by cooking) and their fibre content. I also think that the recipes in the book are a wee bit aspirational - I don't suppose you can get Maca, Salba or Dulse Flakes in Tesco?! Nevertheless, I'm definitely keen to give the recipe for Banana Fig Cinnamon Energy Bar a go.<br />
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<b>Efficient sleep</b><br />
I agree that this is hugely important in terms of both recovery from exercise and weight management.<b> </b><br />
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<b>Uncomplementary stress reduction </b><br />
<b> </b>Brazier recommends that we avoid low-nutrition foods, breathing polluted air and worrying. Some of these are obviously unavoidable, but the principle does make sense.<br />
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<u><b>Primal blueprint</b></u><br />
<b>10 rules:</b><br />
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<b>Eat lots of animals, insects and plants</b><br />
Hang on a minute... insects? Mind you, I think I've ingested a fair few insects myself this summer through open mouthed bike rides and runs. Glad to know they might be good for my health. Alongside a diet based around meat and fish, Sisson recommends that we eliminate grains, sugars, trans- and hydrogenated fats. On closer inspection, the diet isn't as wildly different to standard healthy eating recommendations as I initially thought. Around 1.1-2.2g of protein per kg body weight per day is similar to standard recommendations for athletes. This is attainable for most people, including vegetarians, without having to go out and hunt down a buffalo. The main difference between the two plans is the proportions of carbohydrate and fat in the diets. The primal plan is based on how our caveman ancestors ate, before processed grains were available. Naturally their diets were higher in saturated fat and vegetables, but contained much less carbohydrate overall. Sisson suggests that we should consume a maximum of around 150g carbohydrate per day, from fruit and vegetables, which is considerably lower than the approx 250g in current UK recommendations. The remainder of the diet is made up of fat, which we're used to being told to avoid. The underlying principle is that carbohydrate causes our bodies to release insulin, encouraging fat synthesis, while eating a high fat diet encourages our bodies to become more efficient at burning fat for fuel and conserving our glycogen stores. I agree that a diet high in refined and processed carbohydrates isn't optimal, but so far the balance of research suggests that high fat diets are detrimental to sports performance.<br />
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<b>Move around a lot at a slow pace</b><br />
Sisson seems to be quite anti-running and recommends that the bulk of our physical activity is low-level hiking, cycling and such like. He suggests 2-5 hours per week at a heart rate of 55-75% of our maximum. While this is more than the majority of the population currently do, it pretty much rules out spin classes and tempo runs for people like me who enjoy working hard. Hmm.<br />
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<b>Lift heavy things</b><br />
Like the Thrive plan, resistance training is an important component. This involves 2-3 circuit sessions a week, focused on body weight exercises like push ups and pull ups. I can handle that. And I definitely want to give the <a href="http://www.youtube.com/watch?v=QzE4Kqp7GQ4">shoulder press push up</a> a try.<b> </b><br />
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<b>Run really fast once in a while</b><br />
A weekly session of very short sprints, e.g. 6 x 50m. This doesn't seem like very much compared to most training plans that are running or triathlon focused. According to Sisson, you can do this little training and still be ready to run a marathon at a day or two's notice. This contrasts markedly with the balance of evidence, which seems to suggest that more training is generally better, especially where distance running and cycling are concerned. But, in the interests of science, I'm willing to give it a go and see if it works.<br />
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<b>Get lots of sleep</b><br />
Again, I can't argue with that.<br />
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<b>Play</b><br />
And who doesn't like to have fun?<br />
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<b>Get some sunlight every day</b><br />
I wholeheartedly agree that getting out and about in the fresh air is vital, not just for your Vitamin D levels, but your whole sense of well-being.<br />
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<b>Avoid trauma</b><br />
I'll try.<br />
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<b>Avoid poisonous things</b><br />
Like Brazier's stresses, this includes environmental pollutants, but Sisson also includes sugar and processed foods. I wouldn't go as far as to describe them as poison, but yes they're worth cutting down on.<br />
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<b>Use your mind</b><br />
I think this can apply to learning new things, but also being conscious of your mind and body, looking after them and resting when you need to.<b> </b><b> </b><br />
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Overall, although I would say that I was initially sceptical of both these plans, they both contain some really useful advice and are definitely worth a read. Just follow some of the advice with a pinch of (low sodium?) salt, especially the bits where both authors plug their own expensive supplements.<br />
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My own opinion is that we can get everything we need by eating a wide range of foods - focusing on fruit, vegetables, good quality protein (whether veggie or meat) and whole grains. There's no compelling evidence that grains are bad for us and, in fact, some of them (wheat and quinoa being good examples) contain high levels of protein. My diet downfall has to be my love of sugary things, rather than the fact that I'm a vegetarian. And as for the iron, I know I can get enough from veggie sources if I plan my diet properly. <b> </b>So I won't be scoffing steak any time soon, but I will keep trying to go easy on the iron inhibiters. I'm still managing to avoid my favourite drink, but there have been one or two tea-lapses.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-301568366533546922010-08-14T19:02:00.000+01:002010-08-14T19:02:51.856+01:00My other addictionAlongside tea, I have another minor obsession. My name is Sarah and I'm an <a href="http://www.amazon.co.uk/">Amazon </a>addict. It is four days since my last package arrived, and already I'm hungry for more. I just cannot get enough of reading, especially shiny new books about all things healthy.<br />
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This week's delivery included Thrive Fitness, a book by vegan professional Ironman triathlete, <a href="http://www.brendanbrazier.com/">Brendan Brazier</a>. I've been reading a lot recently about the purported benefits of a paleo / primal lifestyle for optimum health and sports performance. A meat-based diet and 'grok' way of living certainly seems to be the trendy lifestyle choice, and blogs such as <a href="http://www.marksdailyapple.com/">Mark's Daily Apple</a> are hugely popular. This troubles me because it goes against most of what I learnt in my nutrition degree, and sits uncomfortably with my own veggie preferences. Luckily Thrive tells me I can, well, <i>thrive </i>on a meat-free diet. <iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=eatrunandbe-20&o=1&p=8&l=bpl&asins=0738213624&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe>I hope so. And, according to the U.N., <a href="http://www.guardian.co.uk/environment/2010/jun/02/un-report-meat-free-diet">reducing our consumption of animal products might be better for the planet too</a>. <br />
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This week I'm planning to compare the benefits of these two ways of living and see which comes out on top. It's easy to be swayed by the hype so, to keep the science foremost in my mind, I also invested in an up-to-date exercise physiology textbook. But top of my to-do list... making space on my bookshelves for my ever expanding library. Maybe I'll plan it over a nice cup of (herbal) tea.Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-1021058192689755807.post-60454710264157166072010-08-10T17:13:00.000+01:002010-08-10T17:13:40.034+01:00Tea-toxIf there's one thing I'm addicted to it's definitely tea. I can't get enough of it. A cup in the morning before I leave the house, one as soon as I get to work, one with every meeting, one any time I'm stressed. And if I'm working at the computer for any length of time my favourite way to break things up is regular trips to the kettle to refill my cup.<br />
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But I've noticed recently that I'm feeling very, very tired. Too drained sometimes to even get out for a run. Being vegetarian, it can be difficult to get enough iron, because the (non-haem) version found in plant foods isn't as easily absorbed by the body as the (haem) version found in meat. This is compounded by the fact that tea is high in tannin, which binds to non-haem iron and further reduces the amount you absorb. In contrast, Vitamin C helps your body to absorb non-haem iron, which means that a glass of orange juice or some strawberries are a much better accompaniment to your breakfast than a cup of tea. But tea tastes so good. And my cold hands like nothing better than cradling a warm mug.<br />
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Buoyed by the fact that I got through a two-week holiday on 3 cups of tea and only suffered one headache as a result (yes, it really does give me withdrawal symptoms), I've made the radical decision to cut it out completely. My tea-tox begins today. The teabags have been removed from the tea cupboard and hidden, replaced by iron-friendly peppermint, rose & chamomile and ginger versions. I might be a bit grumpy for the next couple of days, but at least I can still have warm hands! Time will tell if this change is enough to give me back my energy. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-64839037091148709652010-07-24T10:25:00.000+01:002010-07-24T10:25:41.669+01:00Another six months bites the dustI can't believe it's been six months since I last posted. I don't know where the time has gone! Lots of things have happened... I pulled out of running the Edinburgh Marathon because I just didn't have time to train properly. It was a bit ambitious to think that I could fit in a full time job, 70 mile daily commute, studying for a Masters, cracking 4 hours in a marathon <i>and </i>writing a blog. Something had to give and, sadly, it was the marathon training (and the blog!).<br />
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I've still been keeping up a base level of training - going out for short runs when I feel like it, the occasional spin class or bike ride, and a sporadic yoga practice. I also completed the <a href="http://www.themightydeerstalker.com/">Mighty Deerstalker</a> again in March and, although I did beat last year's time by about 10 minutes, it hurt! But by the time I finished my uni assignments in June, I was feeling less fit and healthy than ever before.<br />
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But finally I'm starting to feel strong again, thanks to a lovely 2-week active holiday with <a href="http://www.neilson.co.uk/Beach-Greece-Country-Information.aspx">Neilson </a>in Greece. It's the second time I've been on holiday with them and it was exactly what I needed after a difficult six months. There was plenty of time to relax, read books and eat fresh, healthy food (and the occasional ice cream) but the best bit was all the activities that were included. I managed to clock up at least 3 or 4 hours of physical activity a day. By the second week, my days consisted of a 30 minute early morning hill run, a quick breakfast, and then a tough 2-4 hour mountain bike ride. The only way to go from the hotel was up, up, up. The first Monday I felt like my heart and lungs may explode and had to stop or get off and push several times. But by the end of week two, I'd tackled the first hill climb in 25 min without stopping once.<br />
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After a hearty lunch, I then got stuck into some water-based activities, learning to waterski and wakeboard and almost mastering the basics of windsurfing. My days ended with a 45 minute yoga session, or a dip in the pool, before more yummy food. Although I didn't lose any weight, I came back feeling much more toned, relaxed and definitely fitter. My motivation had dipped but it is back with a vengeance and I'm definitely ready to get a late summer training plan on the go and to give it my all with a couple of autumn events. First up, the Glasgow half marathon and then, in eight weeks time, the big one, the <a href="http://www.nokiacoasttocoast.co.uk/index.html">Nokia Coast to Coast</a>. <br />
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Added to this, I've re-evaluated where I'm at in life and want to get back to enjoying the things I'm passionate about (eating, running and being happy!). So work and commuting is the thing that's going to give this time. I've changed my working hours to part-time and my other main focus for the autumn is setting up my own freelance nutrition and fitness business, which I hope to launch in September.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-83814200483416995912010-01-30T12:21:00.000+00:002010-01-30T12:21:04.424+00:00Being behind = big behindThis month was supposed to be my pre-marathon-training-plan build up. But the big freeze, commuting, work and two 5000-word assignments put paid to that. I've spent most of January sitting: at my computer...behind the wheel of my car...snuggled up by the fire...<br />
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A while back, I posted about sedentary behaviour being a risk factor for heart disease, even if you achieve your 30 minutes plus of physical activity a day. Well, based on January's efforts, I'm not doing my own health any good at all. Not to mention my previously toned derriere!<br />
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Many of us think we're doing ourselves a favour by sweating it out at the gym for an hour a few times a week. We don't often think about what we're doing during all the other hours. Of course, running, cycling and weights all have amazing benefits, but what about doing ordinary things the active way?<br />
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Luckily I still have 16 weeks to train for the Edinburgh Marathon, and February is a new month. But, before I get stuck into my formal training plan, I'm going to make the effort just to move around a bit more. Starting this afternoon, with some vaccuuming lunges, stair step ups (clearing out the spare room) and maybe a few swiss ball crunches in front of the TV!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-1092656806764498242010-01-05T19:42:00.002+00:002010-08-14T15:52:37.655+01:00New year, new focus, new name, new gadgetsThis blog used to be called 'Fad Free Fitness'. I changed it because, fickle as I am, I now have too many gadgets to truly call myself 'fad free'. Last year, my focus was on finding ways to stay fit and healthy without spending lots of money or going to the gym. This year, it's all about eating and running to de-stress and be happy. If I can add another marathon PB to that, all the better.<br />
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The fad free ethos still stands. I'm not starting the new year with a detox or a resolution to eat special berries or drink exotically named tea in a bid for everlasting health. However, who am I to judge when I head out for a run looking like Inspector Gadget?<br />
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I've been known to run with my <a href="https://buy.garmin.com/shop/shop.do?cID=142&pID=349">Garmin Forerunner</a> on one wrist and my <a href="http://www.polarelectro.co.uk/uk-en">Polar heart rate monitor</a> on the other. I then head back to upload it all into <a href="http://www.fetcheveryone.com/">Fetch Everyone</a>. I somehow believe that the more information I hoard about my training, the faster I'll run. I'm not particularly scientific about it, but I do like to look at the pretty graphs and charts and find out how I'm doing. I think the main reason that it helps is that it keeps me motivated and on track. <br />
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That's why, come tomorrow, I'll be back to monitoring my eating on <a href="http://dailyburn.com/locker_room/">Daily Burn</a>. This latest gadget is an app that I found on iPhone. I've used online food diaries before, but soon got bored with constantly having to update them. The beauty of doing it on your phone is that it's always with you and always logged in, so it's much simpler and easier to do. Food diaries are a fantastic way of keeping you on track with a healthy diet, not least because they make you pay attention to what you're eating. I don't aspire to lose lots of weight, but I have had a few too many chocolates over Christmas, so it will be good to get back to feeling healthy.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-47682804382484230902009-12-30T07:16:00.001+00:002010-08-10T16:52:31.276+01:00I run, therefore I am... But am I an athlete?I sometimes like to pretend to be better at running than I am. There, I said it. I don't intentionally lie, but when I tell my work colleagues, friends or family that I'm going out running or entering an event, they seem to assume that I'm actually quite good. I'm not. But I don't <span style="font-style: italic;">always </span>correct them. In my own little world, I am an athlete.<br />
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What qualifies someone as an athlete? Is it being world class; being better than your competitors; or simply being the best you can be? If it's the latter, this year I'm really going to try. <br />
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The reason I'm thinking about this is that my favourite yoga teacher (a definite athlete) recently came back from her travels. My husband (also an athlete - as evidenced by the 3 hour marathon and amazing cycling ability) isn't very flexible. As we've vowed to spend a bit more time together next year, I thought it would be a good idea to sign up for some classes. <br />
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I noticed a new "Yoga for Athletes" class, aimed at cyclists and runners, and thought it would be perfect. For him anyway. So I signed us up. I can't wait to get back to it - it's been over a year and I'm missing the sun salutations and willing my hamstrings to streeeeeeeetchhh. Ahhh. It should really help with the marathon training and, for once, I'll be able to do it beside my hubby. When we're out running or mountain biking, I can't see him for dust.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-68587830852905245932009-12-28T17:54:00.001+00:002010-01-05T09:24:45.636+00:00It's been a while!Okay so I know it's been a very, very long time since my last post. It may seem that my dedication to writing this blog has waned but the truth is I've just been too busy. I see that it was back in September that I last wrote - where did the last few months go?<br />
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Well, I managed to complete the Loch Ness Marathon. Huffing and puffing my way round in 4 hours and 11 minutes. A whole hour and 9 minutes behind my husband. Even though I'd been much more religious and structured about my training than him. Natural athletes - grrr! The hills were horrendous - apparently the scenery is beautiful but I can't remember seeing anything at all after about 15 or 16 miles. No Loch Ness monster. No castles. Not even the loch! I recovered much more quickly than after my last marathon attempt 4 years ago and have even now signed up for the Edinburgh one in May 2010. Less than 5 months to go so I'm now starting to think about a training plan again.<br />
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I'm absolutely determined to break 4 hours this time. It should be do-able because the course is really flat compared to Loch Ness. We'll see. In the past I've tended to use a 3-days-a-week schedule (like the <a href="http://www.furman.edu/first/">FIRST</a> ones), but I think I'm going old-school this time and aiming for 4 or 5 runs a week. Since I last posted, we've moved office (far, far away!) and I've started studying for a Masters, but I think I can just about fit in a lunchtime run 3 or 4 times a week and then go for the big one on a Saturday. That should still leave me time to fit in one or two evening weights or yoga sessions and a Sunday bike ride. I'm going to be a busy bee. Even so, I'll try to be a bit better and update this once a month.<br />
<br />
Anyway, it's still Christmas, so I'll sign off for now. The chocolates and cheese and biccies are calling. After all, I need to have something to run off in the New Year!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-40557018246240995782009-09-08T19:51:00.000+01:002010-01-05T08:49:03.252+00:0026 days to 26 milesThe countdown is progressing and I'm starting to feel like I actually <i>will </i>be able to complete the dreaded 26.2 in less than four weeks time. I surprised myself with a better than expected 1 hour and 52 minutes at Sunday's <a href="http://www.runglasgow.org/">Glasgow Half Marathon</a>. How I managed to knock 9 minutes off last month's effort I'll never know. I didn't even train last week at all. Could that be the secret? Hmm, or maybe it was because it was pouring with rain and the scenery was grey and grim - I just got my head down, my I-pod on and got it over with as quickly as I could!<div><br /></div><div>In complete contrast to the last time I ran a marathon, I'm now doing okay with the weekend long runs but not so well with the mid-week tempo and interval sessions. Work has been a wee bit stressful and the weather has been terrible so, instead of getting out in the evenings, I've been working later than usual and then collapsing in front of the TV. Lunchtime gym sessions have been replaced by eating in front of my computer. This is not good because I know that running de-stresses me better than anything else. When things are getting on top of you it's even more important to make that commitment to yourself. So, this week got off to a good start with a hill reps/circuits session with the girls in the park. Even though my legs are still a bit stiff from Sunday, I feel so much better. </div><div><br /></div><div><br /></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1021058192689755807.post-7049807119397258212009-08-26T17:17:00.000+01:002010-01-05T08:49:03.261+00:00Whose idea was this anyway?Five and a bit weeks to go 'til the big M and I'm nowhere near prepared. Where did the summer go? It only seems like days since I was meticulously planning my 16-week training schedule - dreaming about reaching peak fitness and slashing 30 minutes off my time. Ha! <div><br /></div><div>My initial enthusiasm for the running club soon wore off, because: </div><div><ul><li><b>Tuesday night</b> long runs were too long and I didn't like leaving the dog at home - she likes running too but the beach is so much more fun than the road and she <i>hates </i>being on the lead</li><li><b>Thursdays </b>were great but the boys were just too fast for me - why was I the only girl? I thought this was a good challenge at first, but the novelty of playing catch up didn't last and I started to feel demotivated. </li></ul>I haven't given up on the club completely, but twice-weekly is now more like once-a-month. I <i>am</i> still sticking to three runs a week - Tuesday, Thursday and Saturday - but have replaced Tuesday's club run with a circuit/hill reps session in the park straight after work. The beauty of this is that it gives me the chance to catch up with a couple of the girls and still get home in time to take the dog out. Thursdays are either running club or 5-6 miles with the dog, and Saturday is the long run.</div><div><br /></div><div>Ah, the long run. My nemesis. Try as I might I could not get past 9 miles. It always felt like there was so long to go until the marathon that there was no hurry to go longer. I got bored and took a short cut home. Then two weeks ago I did the Haddington Half Marathon and was shocked into action. Another personal worst! It was a warm and sunny afternoon and I was tired, but that's really no excuse. I just hadn't put in the training and I had no one to blame but myself. It didn't bode well for the marathon.</div><div><br /></div><div>I'd really love to beat my only other marathon attempt (4 hours 20 minutes, 4 years ago) so I'm now pulling out all the stops. I did 14 miles last Saturday - 7 out and 7 back so I couldn't cheat - and intend to add on 2 a week until I hit 20. I'll also add in some cross-trainer and bike sessions on my non-running days, to try to get my fitness up without over-training.</div><div><br /></div><div>Can I reach my best-ever fitness in less than 6 weeks? Watch this space!</div><div><br /></div><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-55131424964358581742009-08-17T19:04:00.000+01:002010-01-05T08:49:03.269+00:00In the footsteps of championsI've just come back from an incredible weekend at the <a href="http://www.triathlon-wcs-london.org/">ITU World Triathlon Championships</a> in London, where I was treated to a five-star lifestyle without breaking my budget of pennies, courtesy of Dextro Energy and my friend Mo.<div><br /></div><div>I took my bike down on the train, which was an experience in itself, and emerged from King's Cross station to brave the crazy London traffic on two wheels. I made it to Hyde Park just in time to catch the end of the women's elite race. I've never seen a championship event like this up close before and knowing that the same course will be used for the 2012 Olympics made it all the more exhilirating.</div><div><br /></div><div>I stuck around to watch the start of the men's race - the swim was amazing, they just zipped through the water like they were jet-powered - but witnessing a couple of crashes on the bike section started to give me the heebie-jeebies for the next day so I headed off to investigate the hotel. </div><div><br /></div><div>Dextro Energy looked after me (and the 50 other competition winners from around Europe) very well. We were put up in a beautiful hotel in the heart of Mayfair, treated to a 3 course dinner and given a fetching red and black tri suit to make sure we looked the part. Before dinner, there was just enough time to sneak in another weekend treat - a lavish afternoon tea courtesy of my friend, who was reviewing it for the magazine she works for. Amazing! I'm sure there <i>must </i>be a scientific study somewhere that says that vanilla cupcakes and rose champagne are perfect pre-race fuel. No? Oh well, I was only there for the fun of it so wouldn't be taking my nutrition strategy too seriously.</div><div><br /></div><div>Sunday morning was an early start - 7.30am breakfast (more sensible - berries, cereal and yoghurt, mmm) then a short cycle to the start area to prepare. After a group photo we were left to rack our bikes and get ourselves ready for our 10am start wave. This gave me just enough time to freak myself out watching some of the earlier waves take to the murky waters of the Serpentine. The water was a tropical 21 degrees C so I'd taken the brave / stupid decision to forego the optional wetsuit. It was my first open water event and I had visions of writing around on the ground beside my bike trying to break free. Better to put up with the cold and save myself a few minutes. I'd need it - as I've said before, swimming is not my strong point. Neither is cycling or running, come to think of it.</div><div><br /></div><div>Before long, we were ushered along the plank / pontoon and plunged into the lake. We had to swim a couple of minutes to get to the start point and that's where I really started to panic. It was so strange to look through my goggles and see nothing but brown water. I tried closing my eyes but couldn't get it out of my head that my face was submerged in bird poo, feathers and pond weed. Get it together, I told myself. Breathe slowly. We had a few minutes to gather our thoughts before the horn sounded and this was just long enough for me to convince myself that I <i>did </i>want to do this. </div><div><br /></div><div>Fortunately the dark water was soon lifted by bubbles from the feet in front of me. Slow and steady, I made my way round the 750m course. I still can't swim front crawl so was surprised to find I wasn't last out of the water.</div><div><br /></div><div>I thought I'd make up some time on the bike but it wasn't to be. My legs are usually pretty strong but the water had left me feeling queasy and it took a while for me to feel like pushing it. It was a really flat course with some tight corners and, strange as it may sound, I think I'm better on hills. There was quite a high proportion of serious-looking competitors, sporting time-trial helmets, tri bars, disc wheels or, at the very least, a proper racing bike, so I didn't feel too bad on my little hybrid.</div><div><br /></div><div>My one brick session last week must have paid off - I finally made it onto the run section without experiencing jelly-legs. Again, the course was flat and easy - a simple two loops on a section of paths. I felt like I was pushing it but going fairly slow, so I was surpised to see my final time as only 24 minutes for the 5k. Encouraged by someone on my tail in the last minute, I even managed a sprint finish. That's not like me at all - usually I've got nothing left in the tank at the end and hobble along the last few minutes looking like I might need a paramedic!</div><div><br /></div><div>I thoroughly enjoyed the whole event. My time won't be setting the record books on fire but it was much better than I expected (1 hour 36 minutes - I thought I'd be getting picked up by the stragglers bus). With a bit of training, I might even break out of the bottom half of the results table. </div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1021058192689755807.post-67003624604930224012009-08-03T20:32:00.001+01:002010-01-05T09:25:47.335+00:00Be careful what you wish for!A few weeks back I went into a competition-entering frenzy. It started with an offer on the front of Runner's World to win a brand new car. A quick bit of mental arithmetic and I figured my chances had to be pretty high. Not <i>that </i>many people read UK Runner's World and, of those that do, how many actually enter the competitions? It didn't end there... what else could I enter? I came across a few holiday competitions and then one in the <a href="http://www.sportsister.com/">SportSister</a> newsletter for a place in the <a href="http://www.triathlon.org/worldchampionshipseries/">Dextro Energy Triathlon</a>. I entered them all then thought nothing more of it. Until last Monday...<br />
<div><br />
</div><div>I was a bit taken aback when an email arrived in my inbox say that I'd won the triathlon competition. Amazing - I never win anything! But, hang on a minute, it's a place in a TRIATHLON. In 2 weeks. I'm struggling enough with my marathon and half-marathon training and haven't actually been in a pool since the last triathlon at the beginning of May. I'd planned to just run and do the odd gym session or bike ride through the summer, before launching into a swimming programme over the winter. Oops. <br />
</div><div><br />
</div><div>I briefly considered saying 'thanks, but no thanks' before it occurred to me that the prize included:<br />
</div><div><ul><li>Travel costs to London</li>
<li>A night in a 5 star hotel, with dinner and breakfast</li>
<li>An undoubtedly very fetching 'high end competition outfit'</li>
</ul><div>Two of my best friends live in London and I can never afford to visit them so that was enough to persuade me that it would be worth the pain.<br />
</div><div><br />
</div><div>Let's just hope I'm not last this time...<br />
</div><div><br />
</div><div><br />
</div></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1021058192689755807.post-83230119746485666102009-07-09T20:36:00.000+01:002010-01-05T08:49:03.284+00:00FOMOThis month, I've been struck by a massive case of FOMO. I'm not usually a fan of acronyms, but that one strikes a chord. I first heard it in the car on the way home from work, listening to the Scott Mills show on Radio One. FOMO, or 'fear of missing out' is that horrible feeling you get when everyone else is doing something and, even if you don't really want to do whatever it is they're doing, you don't want to be the only one who's not doing it.<br /><br />Earlier this year I tried to get a team together for the <a href="http://www.corrieyairack.org/">Corrieyairack Challenge</a>, no mean feat when you're rubbish at mountain biking and everyone else you know is either (a)brilliant at it or (b)not interested. Then, in a flurry of excitement, a group of friends decided to put in a few teams and I thought I was going to get the chance to give it a go. The 'Corrie' is a 43 mile race done on either mountain bike or as a duathlon. No one wanted to do the duathlon except me, so it was mountain biking all the way. <br /><br />We went out for a training ride in May and that's where the gap between me and the rest became apparent. It was all off the beaten track and I turned into a gibbering wreck. I came off and landed head-first in a pile of heather, resulting in a heather burned face and a mouthful of the herby stuff. I got so upset about my inability to keep up that I started to cry and said I hated it. No wonder no one wanted me in their team!<br /><br />So, I volunteered myself as the team marshal - donning a high vis vest and lollipop to help direct the traffic on the route. It sounded fun on paper but the reality was that I was JEALOUS and couldn't get over the fact that I wasn't taking part. Even if I'd entered the race and been last, I would have loved just getting over the finish line. Even if I'd hated every minute of it. You just can't beat the satisfaction of getting there and accomplishing something, especially when it's really difficult. I felt so left out of the post-race chat that I went into a proper sulk. And then got even more mad because my hubby is doing ANOTHER race this weekend and I'm not invited. It's brought back horrible memories... I'm back at school and no one wants me in their netball team.<br /><br />Stop! I'm not going to feel sorry for myself for a minute longer. I'm so proud of B for doing really well in the race and know that I just need to work really hard, be brave, and not let myself get left out again.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-30328141497287537892009-06-13T23:28:00.000+01:002010-01-05T08:49:03.318+00:00Peace<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyvsOqwOeTq2NPKgk8CKaCBHhkP9ADOf-G0euB49xgsaR4UjAhionqUzf4GeTROrKk8iJ7tS6c3PGuQsZ0DEOUKhCrXgWbB2js-TiqXWeczG76aew63Uxl4wXZ4kKI6G8rYUdPi7HlQAg/s1600-h/DSCN0002.JPG"><img style="CLEAR: both; FLOAT: left; MARGIN: 0px 10px 10px 0px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyvsOqwOeTq2NPKgk8CKaCBHhkP9ADOf-G0euB49xgsaR4UjAhionqUzf4GeTROrKk8iJ7tS6c3PGuQsZ0DEOUKhCrXgWbB2js-TiqXWeczG76aew63Uxl4wXZ4kKI6G8rYUdPi7HlQAg/s320/DSCN0002.JPG" border="0" /></a> <br />A moment of relaxation? No, me trying to figure out which direction we should be going in. Navigation never was my strong point.<div style="clear:both; text-align:LEFT"><a href="http://picasa.google.com/blogger/" target="ext"><img src="http://photos1.blogger.com/pbp.gif" alt="Posted by Picasa" style="border: 0px none ; padding: 0px; background: transparent none repeat scroll 0% 50%; -moz-background-clip: initial; -moz-background-origin: initial; -moz-background-inline-policy: initial;" align="middle" border="0" /></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-76920591274929826502009-06-13T14:58:00.000+01:002010-01-05T08:49:03.328+00:00Marathon sleeps to marathon planI'm back from holidays and finally over my jet lag after 3 days of feeling like the walking dead at work. I slept for nearly 12 hours last night and almost feel human again.<div><br /></div><div>I managed to keep my training coasting along over the holiday. I fitted in a few runs, hikes and bike rides and even 2 gym sessions. If nothing else, it counterbalanced the massive amounts of food I was putting away and I actually came back a couple of pounds lighter. I tried my best to be healthy but had a few lapses and developed a new found love of peanut butter cups. Mmm.</div><div><br /></div><div>The cupboards have been bare since we got back so I'm just about to head off to the supermarket to stock up on healthy provisions. I'll need them because my 16-week marathon preparation plan kicks off in earnest on Monday...</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-58943668340692561542009-05-23T09:03:00.000+01:002010-01-05T08:49:03.336+00:00Don't forget to pack your running shoesWe're off on holiday on Monday for two weeks and my running kit is at the top of my packing list. I'm still feeling tired and struggling to get out after work so I hope that the holiday will give me a good chance to re-charge and energise.<div><br /></div><div>I did manage to drag my sorry self along to <span class="Apple-style-span" style="font-style: italic;">both</span> running club sessions this week. The journey home from work was spent with a small demon on one shoulder whispering 'put your feet up, have a cup of tea, eat chocolate' and a virtuous little angel on the other saying 'you'll feel so much better if you make the effort'. </div><div><br /></div><div>In the end I compromised - I went along, did my best, then came home and had tea and chocolate!</div><div><br /></div><div> </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1021058192689755807.post-2370242968964205312009-05-16T08:51:00.000+01:002010-01-05T08:49:03.344+00:00Lost in transitionThe past two weeks I've done virtually no exercise, except for taking part in another triathlon last Sunday. This one was a novice but I found it <span class="Apple-style-span" style="font-style: italic;">hard</span>! I'm back to finishing in the bottom third, which could be for one of two reasons:<div><ul><li>inadequate training - given that I have no natural athletic ability at all, when my training isn't intense and specific I really struggle to make improvements </li><li>over-training - I worked really hard for the 10k and might have burned myself out a little bit - added to this I'm mentally drained from starting my new job, so maybe I just needed a rest.<br /></li></ul><div>Either way, I decided it would be a good idea to take a wee break and let my body and mind recover before I throw myself into marathon preparation.</div><div><br /></div><div>I really enjoyed taking part in the triathlon. The first section was a 250m swim in the pool, which went much better than the one in March. The difference here was that everyone was sent off at 15 second intervals, based on their predicted time, and we had to swim up and down the lanes in a snake-like formation. This meant that if you'd predicted your time wrong, you'd end up in a traffic jam. I managed to overtake one person but found the whole 'tapping on the feet' thing very confusing so just slowed down and stayed behind the person in front for the last couple of lanes. From here, we went straight out to the bikes.</div><div><br /></div><div>I have a habit of taking ages to get ready. I don't wear loads of make up or blow dry my hair but I tend to faff and I like to be dry and comfy. As a result, my first transition took over 3 minutes! Heaps of people were overtaking me to head out onto the bike course, so I panicked and went for it without having a proper drink.</div><div><br /></div><div>The bike section was good - just under 10k on undulating roads and the weather was lovely. I pushed as hard as I could but didn't make any significant progress. The run was the same but only 4k - I hadn't done any 'brick' sessions this time so my legs really did feel like jelly at the start, but I got round in 22 mins, even though by the time I finished my shins were starting to cramp.</div><div><br /></div><div>My worst mistakes this time were not doing <span class="Apple-style-span" style="font-style: italic;">any</span> swim or 'brick' training and hardly spending any time training on the bike, not practicing the swim transition, and not drinking enough. Hmm, that's quite a few mistakes. Why didn't I pay any attention to the idiots guides in Triathletes World. Ah well, I'll hopefully remember for next time.</div><div><br /></div><div>The whole thing took me 55 minutes (87th overall out of 125; 16th female). After a proper drink and some food I got my energy back, so I decided to go mountain biking in the afternoon. My legs could only manage about an hour but I had to make the most of the nice weather. After that, I was so shattered that I needed to take a few days off training.</div><div><br /></div><div>This week I've concentrated on work stuff in the evenings but I wonder if my tiredness is as much mental, from the stress of changing jobs, than physical. I know that exercise normally helps me to gather my thoughts and work through any worries. Now I still feel tired, even though I've had a rest, so I'm off for a run to see if that sorts me out.</div><div><br /></div></div>Unknownnoreply@blogger.com0