Training 21 – 27 March inc. Anglo Celtic Plate 100k

Weekly Summary 27.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 94.3 Miles Weight: 154.2 lb Avg Pace: 06:53 mm Time: 10h 49m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 10.2 5.15 5.12 5.10 2.60 4.01 62.14
kcals 921 528 545 559 207 360 4700+
Notes

Monday kicked off week 2 taper in a more positive mood, with a solid 10 miles at steady pace averaging 6:31 m/m, Tuesday to Thursday runs were a mix of 5 mile efforts with the final 5 miles on Thursday also coinciding with the end of my carb-depletion phase.

1Tuesday pre sports massage, I completed a solid 5 mile tempo with average pace 6:03 m/m, Wednesday session was another solid 5 mile tempo with average pace 6:08 m/m (slightly harder effort due to the carb depletion), and Thursday was the last carb depleted run of the week with a pre breakfast 5 miles progressive starting at 6:42 m/m > 5:59 m/m with average pace 6:20 m/m, and did I need that carb fuelled breakfast once done!

Friday was a total rest day but with the 6-9 hours travelling by Car, Train and Tube to Perth however I did need to stretch the legs so off out for a very easy 2.6 miles. Saturday was the my planned 4 mile leg loosener and final run before ACP100K, again a very easy run but this time two loops of the 100k route, with a single loop being 2.381km / 1.479 miles ready for the BIG DAY!.

Sunday was RACE DAY and to ensure I don’t spoil it I will add a link here later to my race report. but for now I’ll sign off…..

Race Report now up on XMiles Link HERE

Diet \ Food Diary

carbThird full week, daily calorie target continued to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin) for the first 4 days and then increased  to 2050 calories base for Friday and Saturday.

Carb-depletion phase started Monday morning through to Wednesday combined with the mix in tempo of runs, Carb-loading started Thursday morning following the early morning and last carb depleted run of the week.

Race Weight Summary

The below chart shows my weight change between 07/02 – 25/03, this is a condensed 7 week period due to the reduce training window. Recommended weight loss would be at a rate of 1 lbs per week but using a nutrition and energy balanced diet plan taking into account ‘Energy Intake v’s Energy Expendature’ I have hit target 100k race weight of > 155 lb.

Weight Change (7 Weeks):
Date Kilos Lbs Fat % Muscle % Water %
7th February 2016 74 162.6 6.8% 45.9% 65.6%
25th March 2016 70 154.2 4.1% 53.5% 67.1%
Change – 4 – 8.4 – 2.7% + 7.6% + 1.3%

Nutrition intake for Saturday includes an increase of intake with cabohydrate focus, with smaller snacks throughout the day.  Sunday only records breakfast plus race fuel. As part of recovery I will not be recoridng kcals or weight information for 5 days.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  558  432  582  314  206  822  422
Morning Snacks  –  –  –  167  243  330  1,584
Lunch  488  465  537  527  757  444  –
Afternoon \ Evening Snacks  –  –  –  505  –  –  –
Dinner  891  552  626  697  881  1,077  –
Drinks  148  146  148  97  88  404  30
Daily Totals  2,085  1,595  1,893  2,307  2,175  3,077  2,036
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Training 14 – 18 March

Weekly Summary 18.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 29.2 Miles Weight: 154.2 lb Avg Pace: 7:33 mm Time: 3h 41m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 11.40 3.5 6.23 0 0 8.07
kcals 0 955 267 550 0 0 710
Notes

Week 1 taper week – TAPER MADNESS – What a week I think I have been through every emotion!

So the week started with a planned rest day following the Lamer marathon with a full body sports massage by my chiropractor Jenny Molloy. All seemed to be OK a little bit of soreness in the right leg (Hamstring \ back of knee and down into the ankle). Then it seemed to start to go downhill rapidly, Tuesdays session was my worst from the whole build up tight hamstrings and legs were not feeling great for the whole run so tried to take it as easy as possible and jumped into an ice bath on my return, on instruction from Jenny I was put on two days easy the first being a 3.5 mile jog, unfortunately this did not do to plan and the pain in the knee stopped me from running freely, I followed this run with another ice bath. Another test run on Thursday, the outcome was better following the lighter previous day but even though the 5 miles on a grass loop were pain free the pain reoccurred on the run home, more ICE BATH! Don’t we love that TAPER feeling.

So after consulting with Jenny knowing that we were not going to effect the base and training the new plan was for 2 complete rest day to allow the inflammation to go down, this was to be assisted with ibuprofen gels and tablets taken with breakfast and evening meals starting on Thursday evening until Saturday evening.  Sunday was another planned test run, not sure if the nerves were more of an issue than the running however once all ibuprofen has left the body to avoid any masked effects I went for a easy run, this was a successful 1 hour easy 8 miles, happy to say no real issues from the leg. Now just need to sort my head out as much as anything.  Defiantly think the England vest is playing tricks with me. Let’s forget week 1 and move onto week 2 taper ASAP.

Check out my pre-race blog on XMiles

Diet \ Food Diary

As before the third full weeks daily calorie target continued set at 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin).

So here is where I started to make adjustments, due to the lack or running and also entering the taper phase I wanted to ensure whilst keeping a balanced diet I didn’t gain any extra weight.  Note low calorie intake on Monday and on the other enforced rest day, I also added bigger portions of vegetables as prep from next week’s card depletion, this can been seen in Mondays very low calorie intake. And I focused on upping the carbohydrate intake on Saturday and Sunday with last carbs on Sunday before 3 day low carb diet.

So from Monday next week I will be entering my taper carb depletion phase, 3 days of restricted carbohydrate intake. For more information see the Carb Depletion – Low Carb Diet post.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  199  245  227  212  235  170  287
Morning Snacks  92  88 86  47  19  202  108
Lunch  158  420  461  435  436  429  527
Afternoon \ Evening Snacks  200  645  381  322  381  423  553
Dinner  360  463  520  509  397  421  633
Drinks  99  141  99  116  100  100  109
Daily Totals  1,108  2,002  1,774  1,640  1,568  1,745  2,217

Carb Depletion – Low (No) Carb Diet

A topic discussed within many endurance sports circles and raises many questions is the concept of ‘Carb Depletion’ or ‘low carb diet’ pre ‘Carb Loading’ for a key race.

This post covers the concept of ‘Carb Depletion’ and how as an Endurance based athlete I have used the technique placebo or not! in my build up to previous key marathons,  and as I prepare for my debut England vest running the Anglo Celtic Plate 100k.

The technique of ‘Carb Depletion’ as part of pre-race build up was originally developed in the late 1960’s and typically involved a 3-4 day ‘depletion phase’ involving 3-4 days of hard training plus a low carbohydrate diet followed by an increase in carbohydrate intake in the final couple of days. The initial phase was (is) very unpleasant (some would say brutal) and not always proven to help performance as it was damaging psychologically however some go with it and use it as a motivator or key step in the final stages of preparation and taper using it as a psychological plus.

A benefit I find from using this technique before starting a carb loading period is the assistance it gives to staying at target race weight during the taper phase, it can be difficult as the training load reduces in the final weeks of taper not to keep eating the same energy intake whist the energy expenditure reduces. However using the carb-depletion you will see some weight loss during the three day depletion phase, and the final run on day three will feel tough as your energy levels hit the lowest BUT that will then be rebalanced when loading begins.

Remembering the role of carbohydrates is to provide a steady and readily available supply of energy for the brain and the central nervous system. Carbohydrates can either be used immediately or stored in the muscles and liver as glycogen, a starch that maintains blood sugar levels. So it should be noted that when aerobic exercise is performed during the depletion phase you will use these carbohydrate stores before some using some of your body fat as fuel, but you will also lose some fat free mass, which is not desirable. A reason why the carb depletion phase is not performed for an extended period of time and only recommended in build up to a carb loading phase.

Organising my carb depletion meals

My standard routine is set as a 3 day carb depletion phase, using Sundays last longer run and the Sunday night’s meal a week out from a Sunday race as my last carbohydrate intake, then I start carb loading after my Thursday morning run.

Anglo Celtic Plate 100k – March 2016

For the Anglo Celtic Plate 100k I have prepared the following food plan;

Food Diary by days:
Monday Tuesday Wednesday
Breakfast Salmon, Spinach, Chedder Cheese, 2 medium egg Omlette (Reduce Salt Butter for cooking) Smoked Haddock, Spinach, 2 medium egg Omlette (Reduce Salt Butter for cooking) Salmon, Spinach, Chedder Cheese, 2 medium egg Omlette (Reduce Salt Butter for cooking)
Lunch Green Salad (Iceberg lettuce , Cuecumber) with pre-cooked Roast Chicken, King Prawns, Avacardo and fatty dip (Pecorino and Basil Dip) Green Salad (Romaine Hearts, Cuecumber) with griddled Turkey Steak, Parma Ham and fatty dip (Pecorino and Basil Dip) Green Salad (Romaine Hearts, Cuecumber) with pre-cooked Roast Chicken, Cray Fish, Avacardo and fatty dip (Pecorino and Basil Dip)
Dinner Griddled Turkey Steak, broccoli, cauliflower, chedder cheese topped with Parma Ham Lamb Rump Steak, Griddled Mushrooms, Aubergine, green beans and courgett with a fried egg. Rump Steak with Mushrooms, King Prawns, Pine nuts and Asparagus with a fried egg. + small green side salad.
Training Summary 10 miles steady 5 mile tempo 5 mile tempo
Drinks Coffee, Green \ Fruit Teas, Sparkling Water, Pepsi Max, High5 Zero + Beet-IT Sports Shot Coffee, Fruit Teas, Sparkling Water, Pepsi Max, High5 Zero + Beet-IT Sports Shot Coffee, Fruit Teas, Sparkling Water, Pepsi Max, Nuun Tri-berry + Beet-IT Sports Shot

Looking for alternative food staples for a card depletion meals, Try our ‘Meal Planner’ Ideas using some of the alternatives below;

London Marathon – April 2016

For the London Marathon 2016 I have prepared the following food plan, the change was removing more vegtables from the diet and aprroaching with a no carb approach over low carb, this means between 5g – 12g carbohydares per day;

Food Diary by days:
Monday Tuesday Wednesday
Breakfast Salmon, Chedder Cheese, 3 medium egg Omlette (Reduce Salt Butter for cooking) Salmon, Extra Mature Gouda Cheese, 3 medium egg Omlette (Reduce Salt Butter for cooking) Salmon, Extra Mature Gouda Cheese, 3 medium egg Omlette (Reduce Salt Butter for cooking)
Lunch Iceberg lettuce with pre-cooked Roast Chicken breast, Cray Fish & Stilton Iceberg lettuce with pre-cooked Turkey steak, Italian meats & Extra Mature Gouda, Stilton & Camembert Iceberg lettuce with pre-cooked Roast Chicken breast, Bresaola , Cray Fish & Camembert
Dinner Griddled Turkey Steak (2), Italian meats and Extra Mature Gouda Pork Lions (2) Griddled, Bresaola with a poached eggs (2) and melted Camembert Rump Steak with Extra Stilton stuffed Large Mushroom, King Prawns with a fried eggs (2).
Dessert Hartleys – 10 Calorie Jelly – Cranberry and Raspberry Sugarfree Jelly – 175g pot with Waitrose – Jersey Double Cream, 30 ml Hartleys – 10 Calorie Jelly – Blueberry & Blackcurrant Sugarfree Jelly – 175g pot with Waitrose – Jersey Double Cream, 30 ml Hartleys – 10 Calorie Jelly – Mango and Passionfruit Sugarfree Jelly – 175g pot with Waitrose – Jersey Double Cream, 30 ml
Drinks Coffee, Tea, Green \ Fruit Teas, Sparkling Water Coffee, Tea, Green \ Fruit Teas, Sparkling Water Coffee, Tea, Green \ Fruit Teas, Sparkling Water, Nuun Tabs

If still hungry for snacks I will eat some more Italian meats with cheese, but normally I will stick to the above plan with no additional snacks.

Foods to Eat

Looking for alternative food staples for a card depletion meals, Try our ‘Meal Planner’ Ideas using some of the alternatives below;

Ensure you eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating. When you’re hungry, you should eat until you are satisfied but not overly full. If you’re unsure, wait ten minutes and have a glass of water to see if you’re still hungry. If you’re not hungry at meal times, you can have a small low carb snack.

The following list is a guide, there are many options for food choices

Monday
Meat: Beef, Lamb, Pork, Venison, Ham – Look to avoid processed meats as they are cured with sugar, which will add to your carb count.
Poultry \ Game: Chicken, Duck, Goose, Pheasant, Quail, Turkey and even Ostrich – Grass-fed is best
Fish: Haddock, Cod, Halibut, Salmon, Sardines, Sole, Trout, Tuna – Wild-caught fish is best.
Shellfish: Prawns, Clams, Crab, Lobster, Mussels, Oysters, Shrimp, Squid – Oysters and mussels have a higher carb count, so you should limit these to 115 grams per day.
Dairy
(High-Fat )
Eggs – A staple breakfast item and Omega-3 enriched or pastured eggs are best, Cheese, butter, heavy cream, yogurt.
Vegetables (Salad Raw) Iceburg lettace, Celery, Cuecumber, Mushrooms, Peppers, Rocket, Romaine Lettuce.
Vegetables (Raw or Cooked) Asparagus, Aubergine, Avacados, Bamboo Shots, Broccoli, Brussel sprouts, Cabbage, Courgette, Green Beans, Kale, Leeks, Okra, Olives (Green \ Black), Rhubarb, Spinach, Cauliflower, Waterchestnuts – and many others.
Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and Seeds: Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
Fats and Oils: Coconut oil, Butter, Lard, Olive oil – ideal for sautéing, Sunflower oil, Vegetable oil – particularly those labelled ‘cold pressed’, Mayonnaise – provided it has no added sugar
Suggested Drink
  • Coffee
  • Tea including Herbal, Fruit \ Green Teas
  • Water
  • Tap water, Carbonated water – must say no calories, Carbonated soda without artificial sweeteners.
  • Diet soda – be sure to monitor the carb count.
  • Unflavoured soy/almond milk.
  • Cream – single or double.
Some Healthy, Low-Carb Snacks

There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:

  • A Piece of Fruit
  • Full-fat Yogurt
  • A Hard-Boiled Egg or Two
  • A Handful of Nuts
  • Some Cheese and Meat
Foods to avoid
Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
Trans Fats: Trans Fats: “Hydrogenated” or “partially hydrogenated” oils. High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
“Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
Highly Processed Foods: EASY RULE: If it looks like it was made in a factory, don’t eat it.

Remember this is supposed to benefit you preparation for a race not hinder all the hard work you have done in training, using this diet technique may not work for everyone and be very wary of making big changes before your ‘A Race’ all diet changes should be tested and vary from person to person.  ‘Carb depletion’ can be added into a buildup plan but it’s always recommended that you check with a NWM advisor or other nutrition professional.

Training 07 – 13 March inc. Lamer Marathon

Weekly Summary 13.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 90.4 Miles Weight: 154.4 lb Avg Pace: 7:03 mm Time: 10h 37m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 12.0 15.4 11.0 12.0 13.6 26.4
kcals 0 1,044 1,351 904 1,104 1,332 2,374
Notes

Last big mileage week before 100k taper including the final planned long run planned for Sunday ‘Lamer Marathon’. As per last week and following the 40 mile session on Sunday Monday was taken as full rest days including another MUCH NEEDED full legs sports massage by Dave Holmes. Tuesdays 12 miles was harder than expected but the legs did start to recover and seemed to be performing better for Wednesday BAC Marathon session BAC – 24 (5:54/m), 18 (5:51/m), 12 (5:48/m), 6 (5:39/m), 3 (5:23/m) where I managed to hit the target of each interval run at a quicker pace than the last. The sessions on Thursday and Friday again were more of a struggle on tired legs and I was happy to get them completed.

As the last weekend for taper approached it was time to get out my Brooks ST5’s, these are my racers that I used at London and will be using at the ACP100k.  I had forgotten how much lighter they are and they did seem to give me a bit extra for Saturdays half marathon session, the plan was more tempo running and with an average pace of 6:20 m/m’s I was pleased with the effort and progressive nature of the splits finishing the run closer to 6 m/m splits.

lr_marathon_1-1

Sunday was the last big run before ACP and I had decided to use the Lamer Marathon as  the base, Lamer is a tough off-road undulating marathon and whilst I was looking to run a decent race I was more than aware that not over working on the effort and also NOT taking any silly risks and getting injured.  I also knew Jon would be running with me and he was planning an minimal effort win so was prepared to let him go at some point. As normal with White Start Running events the whole day was a fantastic experience and we were blessed with good weather, the first few miles were uneventful and over the course 3 hills we were hiking more than running.  Also a nice theme is the 3 races are staggered start so are 6 miles the Marathon runners catch the 20 milers who started later but don’t do a 6 mile loop to start. After about 19 miles and with my hamstrings feeling a little tight it was the point to watch Jon and Ian (Bedford) to break away and I settled into a decent pace to finish in 3rd place 2 minutes down in a time of 3:08. TAPER TIME Lamer Marathon 3rd (90 mile week) Taper Time

Diet \ Food Diary

beetThird full week, daily calorie target continued to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin). Later part of the week I was also consuming recover shakes as can be seen in my drinks log, also Sundays Morning snacks again include race fuel (Clif Shot Blocks and GU gels).  Saturday also saw the start of my standard pre ‘A Race’ beet-it shots adding to my normal beetroot in my diet. Starting Saturday I will take one beet-it sports shot per day for the 15 days build up including 1 on race day morning.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 229 259 255 336 273 316 300
Morning Snacks 40 0 131 0 90 198 718
Lunch 384 649 520 480 590 594 617
Afternoon \ Evening Snacks 294 264 461 310 481 439 824
Dinner 441 654 754 530 548 537 586
Drinks 62 48 56 54 285 385 382
Daily Totals 1,449 1,873 2,177 1,709 2,267 2,469 3,427

Training 29 – 06 March inc. Wimborne 20

Weekly Summary 06.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 84.5 Miles Weight: 155.8 lb Avg Pace: 6:51 mm Time: 9h 39m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 0 14.14 11.40 10.03 8.14 40.83
kcals 0 0 1,224 1,064 975 825 3,187
Notes

Monday and Tuesday were taken as full rest days, this was for two reasons, following last week’s training I was suffering from soreness in my right foot and tightness in the shin, it seems this was a result in wearing new trainers too tight. (School boy error). So after a good Sunday I started a routine of ice bath \ heat treatment, this included a full legs sports massage on the Monday by Dave Holmes. With improvement on the Tuesday I continued the same routine of ice bath \ heat treatment ready to resume full training on Wednesday with the BAC marathon session.

Positive news for Wednesday morning was the foot and shin were recovering and feeling much better, with only some slight swelling from visual inspection. So focus and onto this week’s BAC session 20 minutes 5 x 3 minutes 20 minutes with 3 minute recoveries after the first 20 and before the second 20, with 90 second recoveries between the 3 minute efforts. The session effort is based on 20’s at Half Marathon pace and 3’s at 10k pace.  However strangely legs didn’t seem to want to play, even with the two rest days but still managed a solid session BAC 20 / 5 x 3 (5:34, 5:37, 5:25, 5:24, 5:24) / 20.

w20For the remainder of the week it was easy runs between 8 and 10 miles with legs showing signs of feeling the high mileage from the last few weeks. On the Saturday I took an easy run around one lap of the Wimborne 20 route that was to be my basis of the big session for the week, my 40 mile 100k race paced session. This key session win my 100k build up was a planned 40 mile run on the new Wimborne 20 race route, first 20 with Jon Sharkey for company the second part of the official Wimborne 20 race hosted by Wimborne AC.

As Sunday morning arrived my legs finally felt like they were ready to do some running, so 40 mile race paced effort was the plan approx. 7 m/m pace. Jon collected me just before 07:00 and we headed down to Gaunts Common (Race HQ). We got underway just after 07:00 for the first of six laps, the first couple of laps went smoothly over the 6.5 mile undulating loop, as you can see from the elevation chart (below) the course route had cheeky couple of hills throw in. Lap three I had a quick loo stop at approx. mile 16 then from mile 17 ran solo whilst Jon knocked out a few marathon pace efforts before finishing his 20. Massive thanks to Jon for the company and help on the run.

w20 evel

My amazing wife Nicki was positioned at the end of the lap and proceeded to pass me my race vest with number and fuel for my next lap, whilst onlookers must have thought I was mad getting changes whilst running up and down the road and as you can see from the video below I timed my entrance to perfection and hopped into the start with seconds to spare to start the second 20 miles without taking an enforced break.

w20 acSo the objective was to keep ticking along at the same pace, with confirmation I was just under my planned pace from my Garmin reporting an average of 6:53 m/m with just under 21 miles completed. Nice also to have a big group for company for the first lap (lap 4), although this would change over the remaining laps as most people were running progressive marthon training runs. As lap 4 completed Nicky passed me my fuel for lap 5 and with changing company I completed another lap without incident, the final pass of fuel at the end of lap 5 I was ready to keep it steady through the first hill section before stating to push into the final 4 miles, knowing I had one more hill at mile 18 (39) I started to catch a few runners who were struggling in front whilst also lapping some back markers and once cresting the final hill made a effort to catch 2 more runners ahead of me knowing the 1.5 miles was net dowhill I managed to up the pace with a 6:20 and 5:40 m/m to finish. JOB DONE!

What was surprising that my pre breakfast weight was 157.6lb and whilst including breakfast, race fuel and recovery snack (2100 calories) I finished the race weighing 152.4lb.

Better late than never! thanks Kevin Day for the video.

 

Check out my Strava log of the run – Wimborne 20 X 2

Diet \ Food Diary

Second full week, daily calorie target set to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin). Note the morning snack on Sunday included my face fueling for the 40 miles session.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 188 231 242 261 260 254 321
Morning Snacks 0 0 74 155 252 331 1,864
Lunch 274 174 534 404 455 501 839
Afternoon \ Evening Snacks 248 149 279 292 244 488 538
Dinner 468 995 1,007 747 477 543 652
Drinks 25 31 38 59 110 164 75
Daily Totals 1,204 1,559 2,173 1,918 1,799 2,282 4,289