The 2nd question yesterday was from @dmshockman on the top 3 things that have helped me prepare for an #ultra 🧐
In the 3 that I’ve done, by no means a lot, I’ve experienced both ends of the spectrum. The first was my lowest point, dragging myself/being dragged round the final miles of the @lakeland_trails 110k in 20 hours, wholly unprepared for 12,000ft ascent🤦♂️, to somehow managing to win from the front of the @endurancelife CTS North York last year, not without its speedbumps either!
1) Know your course. For training, if the event has 2,000ft climbs and fell descents, try and replicate in training. Richmond Park loops does not equal Lakeland passes. If you can’t travel miles, find climbs closer to home and repeat. Train long and slow to find your pace. On the day, I like to know what’s ahead: how high, how long, how many. Draw a little ascent map, laminate it, it keeps off the sweat (and occasional tears).
2) Know your stomach. It’s really just an eating competition with some running involved. Eat little and often, find solid foods that suit you, @the_tribe_way is great for sustenance between food stations, if your race has them. Get different flavours, 12x lovely choco flavour gets tiring! Train as you race, learn to eat solids on the go. And salts, take tabs with you to use in water as you go, or you will cramp 100%!
3) Know your kit. Check the mandatory kit list and pack it, but pack clever and train in it. Find a bag that suits the race. For me, the closer to nothing I can be carrying the better, as long as you account for the conditions and safety, and have food and drink for on the go. Belts or vests are great for shorter ultras - pack a few bars, a buff, jacket and your phone, for longer, invest in a bag that doesn’t ride up. Test for chaffing - Vaseline is your friend, even try it on your feet to avoid blisters.
All in, safety first, follow the organiser’s rules, train clever, eat little and often, keep moving forward and smile, you’re in the lovely outdoors not pounding the roads 👊🏼🏔
20 miles of stunning scenery on today’s XC cross country run from Berkhamsted to Luton with only about 1 mile on the road. #xc#crosscountry#loveluton definitely could have done with some @ashmei kit out there today.
Snow & ice does make training tricky.
I ran up & down a short safe stretch in the cold wind rather than go inside on the treadmill.
How have you fitted in your training in tough conditions?
6 335 hours ago
Starting Monday the right way, with my little angel choosing to wear her happy jumper!! Took that intention with me for the day, and it's been great! Got some Monday miles in too- possibly the first time I've ever managed a rounded distance 👍 Hope you've had an awesome Monday ❤️🙏
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A tough 5 miles through the bitterly cold driving wind and swirling snow. The difference regular miles makes to mental wellbeing is frighteningly good. The darkness which can look over injury has been lifted 🙌🏻 Side note: 100% did not expect to see camels in the snow.
Out running on the last day of winter ❄️ Starting to see some 🌸 on the trees along my cycle path route. Finally! Signs that spring is on its way and things will warm up at last. Looking forward to the first TShirt and shorts run for this year. 3 miles at an average pace of 9:34/mi. #running#ukrunning#runnergirl#runhappy
With only 5 weeks to go until London 2018 I will be reviewing one piece of kit per week that I am going to be using during the race.
I am starting this week with my socks, in Manchester 2016 my socks caused some horrendous blisters so I needed an alternative!! After testing a few over the past few months and have settled on the @hilly.running.socks Supreme socklet which have been really comfortable on my longer runs recently thanks to the anatomical cushioning. Also when I compared these against some CEP socks my feet were noticeably drier once home. This along with the Nanoglide friction free fibre should *hopefully* leave me blister free. I am also going to try a fine later of Vasoline as well.
The proof will be in the pudding and I’ll give you my verdict after the race 👍🏻
After what went before and afterwards, this must have been taken from the eye of the storm. This felt like the only time the blizzard wasn't coming sideways at runners from our marshall point at 47 miles on the Hardmoors 55. Tough conditions but a great day enjoyed by everyone who took part and contributed.
2 2416 hours ago
Electrolytes on Keto
When you begin a ketogenic diet and drastically cut back on carbs, your body produces less insulin and glycogen stores are depleted. For every gram of glycogen (stored carbs) three grams of water are stored as well.
As those stores are depleted, our kidneys go from retaining water to excreting more of it. If you’ve done keto before, you may have noticed that you experienced a “whoosh” early on, where you lost a lot of weight and felt less bloated.
This is water weight resulting from the excretion of water.
The upside? Looking better.
The downside? With this flush of water, important minerals called electrolytes are excreted too. #okaymondayletsdothis#ancientlakesmagnesium#ketosalt@treatmeniceukltd
1 2516 hours ago
It’s Monday??? How did that happen! Do we have to get up?! Have a great week friends! #runtheworld
Few late miles fine tonight after the snow cleared up a bit👌🏼didn’t push it too hard because I wanted it to be more of a recovery run, I’ve trained 6 days this week and my body is feeling it👊🏼 only 2 weeks left until the race and I’m feeling good so looking forward to another week of training👍🏼 #stayfrosty
Brilliant race in the freezing cold today at Trimpell 20 Miles! I think I smiled the whole way round! Now to start tapering for Manchester Marathon in just three weeks... #lancasterraceseries
✖️Part 8: Here at The Running Lab the effects of strength training on running performance has been the subject of debate amongst many an athlete and coach particularly as endurance training and strength training are at odds with each other regarding adaptation. ✖️
The primary adaptation to endurance training being increased oxygen transportation and utilisation whilst the primary adaptation of strength training with heavy loads is increases in maximal strength through nervous system improvements. ✖️
In addition unlike strength training endurance running requires only repetitive low force production and even intensive uphill running does not Induce maximal activation of the leg muscles. ✖️
Strength Training for runners and triathletes has been shown to be beneficial in increasing the rate of force production which can lead to increases in running speed and protection against injury. ✖️
So regardless of the divergent adaptations of strength and endurance training both recreational and elite runners should perform both types of training concurrently to optimise endurance performance and reduce injury. .
I ran a 5K 🎉 Despite my dodgy knee, I ran anyway and I’m so glad I did so I can tick it of my new years resolution list 😃 Running does not come naturally to me so it felt good to step outside of my comfort zone 😅🙌🏃♀️🌟 #running#5K#invernesshalfmarathon
81 4602:42 PM Mar 11, 2018
The pinnacle of cross country running, English cross country championships 2018 🏃🏻♂️💨 2300 finishers, senior men’s.