Bike It

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Sub 3h15

Posted: 14/09/2014 at 21:38

It was 'runner gate' today.  That is, I used my new easy access gate into the lane that runs at the back of my house.  It is custom made (by myself) and has a combination lock, meaning no keys when I go running.  A triumph of engineering to deliver unparalleled convenience!

Lozenro, I'm about halfway through the Gary Taubes book and it basically turns conventional understanding of nutrition on it's head.   It is answering a lot of questions though.

Top work there Moof - I'm relived to know 'there's stiff a few weeks to sharpen' before Abo - don't think I'll be bothering with a taper myself as I don't really think it is worth getting changed for a 2 mile run.

Another little 4 mile run for me, better and easier and got a bit further up a nemesis hill before having to walk.  Onwards and upwards....

Sub 3h15

Posted: 12/09/2014 at 22:12
10miles from me tonight over gentle hills. That's the first time I'm in double figures since March. Very slow at 9:30 pace, but it's progress and not perfection yet.

It seems Badbark is probably out running. Sounds like he is running well

Comrades 2015

Posted: 12/09/2014 at 11:24

Personally I don't do well on back-2-back runs.  I don't recover properly from the first one so the second one has the tendency to cause mild injuries that propagate to bigger injuries.

Basically my weekly formula that works for me from mid Feb to early May is:

1 MLR of 1.5-2 hours plus 1x hill session  OR  2x MLR of 1.5-2 hours

1x LSR of 2.5 to 3.5 hours per week

2x other runs of around an 1 hour

total volume steadily increasing toward end April/beginning May.  Enjoy a few marathons and one 'marathon plus' of 35-37miles

That gets me to 45-55mpw with 2 rest days - I always take a rest day before the LSR and ensure I am reasonable rested before the hill session as that put a lot of stress in the legs.

Sub 3h15

Posted: 11/09/2014 at 18:49

Yes, life without carbs is surprisingly different.  Gone are the big pasta dinners, roast potatos, fruit, toast and jam before an early morning run.

Typically I over the last few days I've had a menu like this:


3x eggs scrambled in butter or natural 10%fat yohurt with ground almond and cocnut


Cheese salad with avo and lots of olive oil; Salami (full fat), olives, cheese, salad, lots of olive oil; previous dinner leftovers


Chicken livers with creme freche; bacon fried with cabbage and onion in lots of olive oil; minced beef with courgette/tomato and cauliflower with cheese all with a good dollop of creme freche.  A good side of vegetables


Natural yoghurt; almonds; brazil nuts; cheese


5g salt; potassium and magnesium

Basically fat is my friend - no sugar (even not natural sugar like friut or honey), no grains.

I'm reading 'Diet Delusion' by Gary Taubes.  Its a scientific review of all nutritional research over the last 100+ years.  I'm halfway through but already finding a lot of answer to my particular metabolic issues.

Sub 3h15

Posted: 11/09/2014 at 12:47

Great weekend running from Poacher and OO-51 (who once again does stuff I don't even dream of - I think my flat out 5k is 20:xx).  Top ultra swimming from SJ too.

I am trying harder to be less rubbish at running, and indeed I am getting back to some sort of level of capability, but nowhere near the level I want to be.  There is of course a reason for everything.  I came to realise I was at the beginning of metabolic troubles - weight gain despite high volume running, always hungry, foggy thinking, bonking in long runs, and other symptoms.  After some research I began to focus on the role of dietary carbohydrate and am currently experimenting with severe reduction in carbohydrate consumption and replacement of that with fats.  Overall I want to improve health rather than improve my running

There has been some success so far in the outcomes.  My clear thinking has returned, weight has plummeted, hunger eliminated, etc. Running remains slow as the body takes at least 3 months to adapt to the new source of fuel.  Time will yield useful conclusion, but at the moment even getting to 8 miles is challenging.  In fact it falls completely in line with the concept of only training for the last third of a race as all my runs felt like the last 6 miles of a marathon.  Things getting easier so far and can only be hoped would return to 'normal' one day.

Anyway I can say my Comrades training is going well.  All runs incorporate hills and are slow and I generally feel like in the last third of the race so all good training adaptation.

Happy Running all.  I'm off to scoff some butter

Sub 3h15

Posted: 06/09/2014 at 09:03

Sorry to hear that Minni.  

I tried to run 9 miles yesterday.  It was a mistake.  Walking breaks from 5 miles.  I am a novice once again

Sub 3h15

Posted: 02/09/2014 at 21:47

Lorenzo - congratulations on the entry and the journey that now starts.  You'll love it.  

5miles tonight at the heady speed of sub-8:30 pace.  I blame the new shoes as I certainly didn't mean to run that fast.  I came back to a young girl who had vomited in her bed.

I'm trying to pretend I'll never run intervals again

Sub 3h15

Posted: 31/08/2014 at 23:28

Amazing stuff Slokey - those hills are killers when taken together although each is perfectly runnable in isolation.

I'm not running enough to keep stats for the month.  I'm just happy to get a few miles in at the moment.  Running is somewhat casual with no particular plan except to not run on consecutive days and to run no longer than an hour.  I find myself running my local trails over the modest hills of north of Hampshire.

I am reminded I have a place to Abo too.  It will be a training run I think if I can run that far by mid October.

I tried the ASICS Cumulus 16's today over a modest 3 miles.  The word 'plush' came to mind.  I got so carried away I ran at a pace below 8:30 a mile.  That will never do......

The international tent does sound wonderful Poacher.  In fact it is never far from my mind.  There is a lot of memories for me there.

Sub 3h15

Posted: 30/08/2014 at 10:50
Lorenzo, I'll be living where ever I can find a good job. Ideally I would like to live in Durban or Cape Town. Most jobs are in Jo'burg however. I'm itching to start work again having not been working since March.

I mean I haven't had a drop of alcohol for 100+ days. I did around 4 years without previously.

Sub 3h15

Posted: 30/08/2014 at 08:26

Morning All.  Did someone mention Comrades?  I'm planning to be there too, I just don't know whether I'll be entering as an international runner or a local runner.  I'll be trying to earn my Bill Rowan for the up run, which I missed after tonsillitis and 32 degrees C in 2013.

I picked up my SA visa yesterday.  I now have the right to live there for 3 years and start working there.  Now I just need to find a job, which is proving difficult.  (I got the rejection as General Manager of Two Oceans marathon)

I'm just coming back to running after basically stopping in March after continuing periostitis.  My training is not much at the moment - I keep off road and maximum 6 miles to date and very low pace.  My strength and endurance are coming back but no where near previous levels so far.  Progress, not perfection.....

I took a visit to the ASICS flagship store on Oxford street yesterday.  A computer gait analysis of my static foot and dynamic running confirmed my wonkiness.   Nevertheless I parted with £110 for a pair of Cumulus 16.

I've now been sober for 100+ days now which is essential for me.

Happy Birthday Birch


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