Latest posts by carterusm

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RW Forum SIx – 3.30 – 4.00

Posted: 05/02/2016 at 10:24

My plan says I have a back to back long run today and tomorrow. However, I'm feeling quite tired at the moment after a couple of big weeks so I've decided to just do a long run tomorrow. That said, I have just had to drop my car off at the garage and run back the 4 miles. Tomorrow will be the Grindleford Gallop route which is quite tough in places, 21 miles with about 2,600ft of elevation. It will be rocky, windy and very muddy in places so I'm expecting a tough day. I've got a couple of pals running with me so that should make it more pleasant hopefully. That will take me up to about 50 miles for the week. A cut back week next week thankfully, I'm ready for one

RW Forum SIx – 3.30 – 4.00

Posted: 05/02/2016 at 10:20

Ali - thanks. I can be very hard on myself sometimes when it comes to running and if I don't run, say, 40 miles one week and only manage 38, I can get quite stroppy with myself ! Daft really. I shouldn't grumble really as I am doing pretty good all things considered. And I had a weigh in this morning and have lost another 10lbs so am nearly down to my target weight for my race in March.

IBB - I looked at the Hoka's as they have plenty of cushioning which is ideal for my dodgy knees. I'm not quite ready for a 6mm drop yet which is the biggest they do. Good luck for your race at the weekend.

Carl - I find the problem with trotters is that they change the design so often that version 12 can be completely different to version 13 and then you have to find another pair suitable for you. They must make more money out of doing it this way, that's the only reason I can think they do it.

Rob - I have spreadsheets with the wedding plans on so it probably just looks like I'm more organized than I actually am. There isn't much more I can do for the next few months except save up for the day when I have to hand over lots of money Hope the man flu is soon on the mend.

PS - I've started wearing earphones again when I run on the streets as it's so boring. When I'm off road though I never do. And if I see people wearing them during races that don't allow them I am more than happy to give them a little nudge on the way through. I have a grid roller too, the black one which I think is only the intermediate one, god knows how painful the next one up must be. Good luck with the race at the weekend

wannabe ultra runner?

Posted: 04/02/2016 at 11:38

Due to my change of diet to low carb high fat I have also been doing some zone 2 training, based on perceived effort rather than using an actual heart rate monitor. Walking in deep mud, up steep hills though has forced me out of zone 2 though and it's not been possible to go any slower and lower my heart rate ! After a few weeks of low energy levels I'm now starting to feel the benefits of it though. My long run last weekend was fasted and I didn't need to take on any fuel until mile 15. I managed 58 miles last week and that's pretty good for me.

BT - only 6 weeks to HM55, how is your training going ? 

RW Forum SIx – 3.30 – 4.00

Posted: 03/02/2016 at 19:44

PS - the drop is the difference between your heel and toe. For example, if you heel is 29mm off the ground and your toe is 21mm then the difference between them is the drop, 8mm. Having a 0mm drop is minimalist and so forces you to run on your front or mid-foot because landing on your heel would soon leave you on a heap on the floor ! Phil the Groundhog ? FFS !!

RW Forum SIx – 3.30 – 4.00

Posted: 03/02/2016 at 14:50

PS - the wedding plans are going ok thanks. Most of it is sorted now, just some of the minor details to sort which can be done nearer the time. Currently thinking through the 'something old, new, borrowed and blue' to see what I can come up with. Well done on the running in the white stuff and the marshalling, it's always nice to give a bit of help back. I ran 164 miles in January as well !

Carl - sounds like your new job is a very challenging, but enjoyable ,one. Sounds like you made the right decision to move on, there is a lot to be said for job satisfaction and not something you hear much of these days. Mrs C has been told her department is closing down next year and it sounds like the management there don't care about anyone; people are leaving, they are taking on contractors (in my experience contractors on short term contracts don't tend to push themselves too much), they aren't giving people support to find other jobs or get training, morale is extremely low. I guess we should be thankful that our jobs are, at least, bearable.

Robert - I'm slowing starting to feel the benefits of the change of diet, still a long way to go though. I've definitely slimmed down a bit and lost a few pounds so extra benefits there when it comes to the running. Are you still on HCHF ?? Take it easy for a while, we know how that man flu can be a killer.

I've been for a lovely run down by the river at lunchtime. It had warmed up from this morning, the sun was shining and I even heard some birds tweeting. I felt good so decided to push on a bit. 6 miles of the run were done on trails/paths through the woods but it was nice and flat. Pushing on for me at the moment means 10 miles at an average of 8:51 which feels like miles away from the pace I was running during last years marathon training. Still, it's definitely better than a couple of weeks ago so all is good. I've been tinkering with a bit of mid-foot striking recently as well to try and help reduce the pounding on the knees. I kept switching between mid-foot and heel striking today and it felt ok. I also had on my new trotters which I intend to use for the HM55. They are Scott Kinabalu Supertrac's and are 8mm drop, to my normal 11/12mm. They felt pretty good and no ill effects after my first run in them

Can experienced runners get shin splints??

Posted: 02/02/2016 at 12:20

I have a similar issue but I have also problems with my ITBs. The area you are referring could be related to an injury called Compartment Syndrome; when I spoke to a physio about it he said that there aren't many injuries specifically in that area apart from CS. If it is that, and you have got it bad, I believe the only option is surgery where they will drain any fluid away. My personal thoughts are that it is related to my ITB issue as the pain I get is right at the end of where my ITB ends. My answer is to use my roller frequently and many stretches. My pain in that area tends to come and go but thankfully it is not bad enough to stop me running

Talkback: Biggest weight loss myth revealed

Posted: 01/02/2016 at 13:56
idiot with a bucket list wrote (see)

If you want to lose weight, you have to eat less.


That is not a sustainable way to do it, once you have lost your weight you are more likely to revert back to your old eating habits and the weight will go back on. I have changed my diet to low carb high fat. In terms of volume of food I now eat a lot more than I did previously when on a 'normal' diet. Exercise is not the answer to losing weight but what you actually eat. Chose the right foods (i.e. cut out sugars and grains) and you will naturally lose weight. Exercise more and you will become fitter but the both of them don't necessarily go hand in hand for weight loss. Calorie in calorie out is an old fashioned viewpoint and more evidence is being made available to support this.

Low Carb (high fat) Pirates

Posted: 01/02/2016 at 11:55

Iain - sounds like you are well on the road to becoming fully adapted. No carb cravings and also an 18 mile fasted run would suggest that to me. The wind would obviously make things a bit more difficult and tougher on the legs but you are certainly heading in the right direction. 

I'm after some advice on fuelling for a 50 miler; it's on 19 March so only 6 weeks away. Whilst I am on lchf there are times when I don't follow it as strictly as others; I have the odd bad day here and there. I'm not sure how adapted I will be by the race so am trying to work out my fuelling strategy for the few days before the race and also during the race itself. There is no way I will be able to do it without having to take on some carbs. The questions are, how many carbs do I take on and when should I start taking them ? During the race, should I do it fasted or at before the race ?

Any advice would be appreciated.

RW Forum SIx – 3.30 – 4.00

Posted: 01/02/2016 at 11:45

Rob – some good stuff on Strava from you. Have you started marathon training yet as I can’t remember which one you’re running ?

Washwood – yes, have seen some of your stuff on Strava as well, all seems to be going along quite nicely.

Ali – good to hear you’re back out on the roads and some good runs from you over the weekend as well. Zone does mean HR zones. I haven’t tried to define my zone accurately recently so am basically working on perceived effort i.e. how I feel when I’m running. So, for me, zone 1 = walking, zone 2 = running at a slow pace and breathing fairly formally, zone 3 = increased effort and taking deeper breaths, zone 4 is just pushing it fast or up inclines so making it tough and unable to hold a conversation, zone 5 = well, zone 5 means I collapse in a heap on the ground. When trying to become fat adapted it is recommended to stay in zone 2 as that is optimum for the adaptation process; it also means that people pass you when they are walking ! As you adapt, you will become more efficient and therefore start to run quicker but with the same amount of effort, as measured by your heart rate. It’s a long old process and not I have the inclination to follow to the letter.

IBB – not for off a PB in these conditions is a cracking effort.

Carl – good to hear from you again. The right decision not to run Paris and will give Mrs C some peace of mind. Hopefully, work won’t get in the way of your running for too long.




Things are going ok for me on the running front at the moment. I had my biggest ever mileage week last week with a total of 58. This included a 10 mile run midweek, 12 on Friday morning before work and 21 on Saturday morning. It is still hard going running on the flat and very slowly but I can certainly feel things are getting better. My long run on Saturday was fasted and I managed to get to 15 miles before needing to take on a gel. Hopefully more of the same this week and, at the moment and subject to how my legs feel, more back to back long runs at the weekend. 

Low Carb (high fat) Pirates

Posted: 30/01/2016 at 17:27

Iain - I found it very 'interesting' the first couple of times doing long, fasted runs on this way of eating. I'd get to a certain point and then bang, game over. I had to walk and could hardly jog on a level stretch of road.

EM - Mmm,  whiskey. I love a drop of JD. I hadn't had one since starting lchf until last weekend and when I had it I hated the taste of it . I hope the love for it comes back soon !

I have a 55 miler in March so training has recently picked up and the mileage increased. Yesterday morning before work I did 12 miles on the road, this felt quite controlled and I didn't get out of zone 2 very often. This morning was a long trail run but pan flat (only 750ft of elevation). It was a fasted run and I lasted until mile 15 before I took a gel so things are definitely heading in the right direction. It did feel hard today despite running very slowly and it being flat but that is to be expected. All positive though and that rounds of a 56 mile week for me, which is a lot. 

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