Latest posts by Ballesteros

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Posted: 23/01/2015 at 09:21

Clive, if that's what you want to do, then the obvious solution to me - assuming that the meals typically contain a protein source and a carb source alongside some veg and/or salad - would be to cook the same for everyone but give yourself more of the protein and veg and salad to fill you up and give yourself fewer of the carbs. Simple for some meals but obviously not so simple with things like pasta bakes or lasagne when it's all already mixed.


Posted: 22/01/2015 at 22:11
Gideon Levy wrote (see)
Ballesteros, if you are sub 10% bodyfat then you obviously have an eyesight or body image issue if you can not see your abs! But really I guess you mean that you are not ripped unless you are at 64kg.

I don't think I've ever used the term 'ripped', but yes I was referring to six-pack definition as mentioned, rather than to the vague abdominal outline when holding it in on the beach as many of us have no doubt done at some point.

Moot point anyway, I was just using an example to reassure Clive that it's quite common for fat on the belly to be the last to go, even when it looks like there's little body fat to be safely lost elsewhere. I wouldn't actually know whether I was 8%BF or 12%BF for example, as there's so much error and fudge factor with the resistance scales, but I can see the trend in measurements. Measuring at similar stages of hydration, digestion and bowel action helps 

Clive - RicF's advice above is all good.


Posted: 22/01/2015 at 07:03
Yes agree it's the composition that matters not the BMI. % body fat is a much better indicator but hard to measure reliably, whereas BMI is of limited use but is an easy reference to measure for anyone. If you know your protein intake is sufficient and you're not seeing or feeling significant loss of muscle then you can be reasonably confident that you're retaining muscle mass.

If I go by my scales at home - I've had different ones give similar results but values are only really useful for individual trends as the absolute numbers must be taken with a large pinch of salt - then I still have visible belly fat (ie enough to obscure abs) at 8-10% BF, it's only when I get down to around 7% that I look lean there, which corresponds to about 65kg for me on numerous occasions.

I tend to only hover around that racing weight for a few weeks at a time leading up to target races, I like the occasional cake, wine, chocolate, curry and pizza too much to stay that lean all year round. I just stay within a range that I know I can get back to that level within a few weeks of good training+nutrition if I have a goal coming up.


Posted: 21/01/2015 at 18:16  
"belly fat is both visceral and subcutaneous... ...we don't have a perfect way yet to determine which [of belly fat] is subcutaneous or visceral, except by CT scan, but that's not cost-effective."


It's common - especially among men - for the belly fat to be lost last.

For example I'm at the lower end of the 'recommended' BMI range for my height of 182cm (~6ft), but the last few kg always shows on the belly. From past experience I would have to get down to around 64-65kg in order to shift enough fat to start showing a six pack, yet at 67-68kg many would still describe me as 'skinny' and the extra half a stone has no noticeable impact on arms/legs/chest/face - just on the belt notch.

Can you do your second marathon 1 week after your first?

Posted: 13/01/2015 at 11:18

If you want to be "much quicker" then it indicates you care about the time, in which case you can only really target one of them for a decent time, and that has to be the first one. If you're able to plod around Zurich at even your long run training pace, then I'd say you undercooked Brighton and missed the opportunity to do yourself justice.

Best option for a watch that records indoor track running?

Posted: 12/01/2015 at 16:13

The Garmin Forerunner 15 sounds like it could be a good solution for you, especially if you are otherwise happy with the FR10?

The FR15 is essentially the FR10 with better battery life, ANT+ support for footpod and heart rate monitor, plus the step tracking stuff from the vivofit but you can switch that off if you don't want it.

I recently bought my other half a FR15 as Amazon are offering the small black+green model with HRM for the same price as all the other sizes are without HRM ( ). It's the smaller size, but the colous are ok so I'd be happy using it as a spare.

Runners in Swansea

Posted: 12/01/2015 at 11:07

As per PBHRunner really - depends whereabouts you are and whether you need routes starting close to you.

The cycle path network is pretty decent around South Wales, and mostly easy to follow even if you're unfamiliar with the area - ie usually either blatantly obvious surface markings or signposted where it crosses roads.

If you're completely new to the area then the promenade from Mumbles to the Tawe is a good starting point - lots of other runners around, flat though often windy. The Clyne Valley path is another good one - you can follow the cycle route all the way from the Mumbles Road car park right up to Loughor or even Llanelli if you're looking for a long scenic run...,-3.9929699,13z/data=!5m1!1e3


Changing from Nike watch to Garmin

Posted: 08/01/2015 at 16:52
The Running Andy wrote (see)

Only downside of Strava I have found is it only records moving time, and mile splits. So if I've been doing intervals I can't easily see the split times.  

As far as I'm aware that is still true of the mobile app - it annoys me too. However the data is still retained; on the Strava website if you click on "Laps" on the left hand nav then it will show you your activity's recorded splits instead of the Strava-calculated km/mile splits. Eg:


Heartbreak Marathon

Posted: 06/01/2015 at 09:45

I signed up for the Half as it fits in well with my plan for VLM.

Brighton Half on the same weekend would also have fit in well, but it sold out before I realised, so instead of the fast roads of Brighton it's the hilly trails of the forest! My first time here and looking forward to it

Portsmouth Coastal 2014

Posted: 22/12/2014 at 14:37

Phil (nice to meet you btw!) likewise I hope everyone is ok - the closest I saw to any incident was early on, a guy slipped over on the first trail section and cut his leg a little but got up to carry on running, then rinsed it off with a cup at the water station!

Also agree that I didn't have any real problems with space yesterday - a few "after you" moments around gates, but from my perspective people mostly seemed to have started off in a realistic order vs pace, so that by the time the first narrow section came I rarely witnessed people being held back, and hopefully I wasn't doing so to others either. Some 4-5 hour runner friends that I spoke to suggested that it was worse further back though.

I also think that the multiple race setup next year sounds a bit dubious, hope it doesn't spoil the overall atmosphere, which I thought was great yesterday.

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