Final Phase Ultra Marathon Training

Here is the second part of this year’s Ultra Marathon training, taking me into the final preparation stages. The first part of this blog can be found here: http://garysmilerturner.blogspot.co.uk/2013/10/ultra-marathon-training-2013.html

At the end of the blog you’ll find my daily and weekly mileages so you can see exactly what I have done. It starts with week 11, and, well, not a lot happens! Week 10 was 61.5miles and I start week 11 with a 17 mile hill run over Watership Down. I then do nothing, having flown to Palma for a week of rest and recovery with the wife. 

This recovery week is a key part of my preparation. All the little physical niggles clear up. My body has time to completely repair itself from all the increases in mileage. My endocrine system gets a chance to make the adjustments it needs. And most importantly, my mind gets a recharge. 

My huskies were on a rest week too, in some really good kennels, letting their bodies make the same adjustments mine are, and allowing them a change in environment to recharge their minds as well.

At this stage in my training the 42miles distance will be easy – the mountains, less so. Following this rest week the key parts of my training are getting further hill conditioning under my feet, testing kit and its configurations, and working hard on getting the huskies and me working as a team. 

All of my second daily runs have been in the dark. I love running in the dark with my head torch, huskies enjoying the different smells, sounds and animals. It is great proprioception training for my feet – especially when going fast. My Judo back ground came in handy too with me taking a couple of fast tumbles and my breakfalls saving my body from damage, usually stubbing my toes on tree roots. 

Here’s what I look like in my kit. Emergency kit in the back and everything I need for quick access in the front.

 To achieve this I continued with my back-to-back training, running twice daily, to ensure I am used to running on tired legs. Almost every shorter run has become a speed session. I’ve been getting good fartleks and sustained speed work in. 

This week I started with another 17 miles over Watership Down. I love this run as it has some nice big and sustained hills, and it is over varied terrain. There are also about 5miles of running on tarmac which have been conditioning my feet to the hard surface – I run in barefoot shoes offering no cushioning. 

This pic gives you an idea of the fantastic terrain at Watership Down. I’ve climbed to the ridge and am now following the ridge along, the picture taken back along the path I’ve just come. The picture makes it look so much flatter than it is!

My race is on Saturday – 42 miles across the Brecon Beacons. So I’m resting today, will do a little run tomorrow and Thursday to keep my legs turning over, and the rest of it will be rest. I won’t be changing my food at all, still just listening to my body. (I’ll do another blog post on the vastly mis-understood ‘carb loading’ another time – in most cases it isn’t effective.) The husky diet changes though – they’ll be going onto raw fatty beef from tomorrow. It is like rocket fuel for them. After a few days on this they’ll be fully energised up enough to run – and run HARD – for around 120miles without needing food nor water. Damn. I wish I was a husky…

I’ll post up my race report following the event – see you on the other side!

Week 11 10^th Nov

Sunday                                 17

Monday                               0

Tuesday                               0

Wednesday                        0

Thursday                             0

Friday                                    0

Saturday                              0              17 miles

Week 12 17^th Nov

Sunday                                 0

Monday                               5 + 4.5

Tuesday                               15 + 2.5

Wednesday                        8.5 + 2.5

Thursday                             4.5 + 4.5

Friday                                    3.5

Saturday                              0              50.5 miles

Week 13 24^th Nov

Sunday                                 17

Monday                               10 + 4.5

Tuesday                               4.5 + 2.5

Wednesday                        7 + 3.5

Thursday                             2.5 +3.5

Friday                                    0

Saturday                              0              55 miles

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Week 14 1^st December

Sunday                                 17

Vitamin C Supplements - Should We?

I am not a fan of supplements. Instead I prefer to promote having a healthy balanced nutrition from whole food sources. Some people may benefit from food supplementation under medical supervision if they have a medical condition that requires it. I do feel that too many people just take too many supplements without realising what it is they are taking, why they are taking them, and the effects that the supplements have on the body. 

In this blog I’m going to take a quick look at vitamin and mineral supplements and in particular vitamin C. 

We can get all the vitamins and minerals we need from a healthy diet from whole food sources. Even for athletes supplementation for these is not really necessary. On a recent sports physiology course Mark Hargreaves, Professor of Physiology at the University of Melbourne said "If you take vitamins and minerals, one daily multi-vit is the most you should take unless under medical supervision." 

Vitamin C has many uses inside the body. It promotes a healthy immune system, increases absorption of iron in plant foods, and helps make collagen for wound healing. Too little vitamin C can lead to a condition known as scurvy. We only need about 90mg a day for the efficient working of our bodies. (Source: University of Melbourne)

This isn’t actually very much. 100g of broccoli will provide this for you, as will a large orange. It is quite simple to get all the vitamin C you need from a diet that contains a little fruit and vegetables.

Looking at further evidence for the uses of vitamin C Dr Nicholas Vardaxis (University of Melbourne) tells us that vitamin C from fruit and vegetable sources (not from supplements) is associated with prevention of lung, breast and colon cancers. He says that the reduced oxidative damage from taking the right amount of vitamin C from fruit and vegetable sources (again, not from supplements) is associated with a lower risk of heart disease, and it may prevent the advancement of age related macular degeneration. This is all achieved from a diet getting you the recommended daily intake of around 90mg a day. 

So why take the supplements for Vitamin C? Many people are of the psychology that “if a little is good for you, then a lot is better”. Unfortunately this isn’t true when it comes to vitamins and minerals. Take too much and it can create toxic conditions in the body.

Yet at this time of year many people supplement their diet with vitamin C pills and powders as it is popular to think that it fights the common cold. Interestingly science says that it does not affect the risk of catching a cold, though may reduce the severity and the length of a cold, presumably by helping the immune system work as it should. 

Vitamin C is a water soluble vitamin, and as such, if we take too much the excess is passed in our urea. Yet the processing of excess vitamin C comes with problems. The European Food Standards Agency (EFSA) state that if you take too much vitamin C then “acute gastrointestinal intolerance (e.g., abdominal distension, flatulence, diarrhoea, transient colic) is the most clearly defined adverse effect”.

In other words, if you take too much vitamin C, welcome to having bad guts. 

How much is too much? The EFSA state that at intakes above 1g/day there is “an increased risk of adverse gastrointestinal effects” and that “acute gastrointestinal effects may occur at higher intakes (3-4 g/day)”. They tell us that taking supplementary vitamin C of up to 1g is “not associated with adverse gastrointestinal effects”. 

To summarise, 90mg/day is all that is required, taking up to 1g/day is probably OK, anything over 1g/day and there is an increased risk of having bad guts. 

I decided to look at some popular supplements of Vitamin C in a pure form. Let’s take a look at Holland and Barrett’s Pure Vitamin C Powder (http://www.hollandandbarrett.com/pages/product_detail.asp?pid=119&prodid=489&cid=68)

They recommend “take 1/4 to 1/2 teaspoonful daily” with ½ teaspoon providing “2,500mg” of vitamin C, which they also say is “3,125%” of the daily recommended allowance. So, with anything over 1g/day increasing your risk of adverse gastrointestinal effects here they are advising you to take 2.5g/day. If you take vitamin C supplementation and suffer from bad guts or even IBS – I wonder if the supplementation is causing this?

Hopefully this has got you thinking a little. In conclusion to this post, I would remind you of Mark Hargreaves quote from earlier:

 "If you take vitamins and minerals, one daily multi-vit is the most you should take unless under medical supervision."

Ultra Marathon Training 2013

Hard work braking the huskies running downhill

Last year I completed my first Ultra-marathon – 42 miles across the Brecon Beacons. I trained for it, I prepared, and I suffered! Of all the ultra-marathons to choose I selected one that even hardened ultra-runners were saying was one of the toughest they had done!

To give you an idea, in training I had completed a 30mile cross country run in just over 5 ½ hours over my local military ground. On the Brecons I was only on mile 18 at the 6hr mark…I found out the hard way why the UK Special Forces uses this terrain for training purposes, the terrain is TOUGH! 

I wrote the foreword to Adam Eason’s excellent book ‘Hypnosis For Running’, (http://www.amazon.co.uk/Hypnosis-For-Running-Training-Performance/dp/0957566700) which will tell you more about my exploits on this race. (While you are at it, take a look at my book, No Worries http://amzn.to/1aznu3h and http://amzn.to/1bEv1Ro, thanks!)

I run with my two huskies as a team – yet don’t think they help! The uphills in this race are too steep for them to pull, the ground terrain on the flats too treacherous, and they pull me on the downhills necessitating me braking on every step. They actually are a hindrance on the Brecons!

I absolutely loved the race last year. So much that I have entered again this year, and I’m looking forward to 42 miles across Welsh Mountains on 7^th December in whatever weather conditions are thrown at me. I reviewed the training I did last year and have learnt from the experience. This blog will break down what I am doing currently to make the race easier and even more enjoyable.

I learnt so much from last year. Firstly, whatever running I get in won’t be enough. So I have looked to increase my mileage to get as much running under my feet as I possibly could. To achieve this I start each week’s running on a long run. I then have been running ‘back to back’ which is running on consecutive days. As my conditioning increased I’ve been running twice a day. I’ve also looked to completing as many miles each week as I can. I allow myself 48hrs rest and recovery to allow my smooth and cardiac muscles to rest a little, and allow ‘adaptation’ to take place. 

I’ve been listening to my body and so far it’s been in good shape! I recently did a 75mile week that started with a 28mile run, so followed this with relaxing back into an easy 33mile week to allow me to recover. 

Continually running these high mileages is now allowing my endocrine system to adjust. It now knows what I am putting my body through and is adjusting my hormones and my metabolism to suit.

We run as a team. The selected pace matches the team. If the huskies are slow, then I go slowly. If the huskies are fast, I go fast. I just let the ‘run’ dictate the pace – it is never planned in advance. That way I don’t sweat about things like time. In fact, apart from checking the time when I leave and when I come back that’s the only time reference I use. I don’t carry a watch. 

Mentally I am getting stronger and stronger when running – which is the main aim of all of my preparation.  I can stay focused and positive for longer. I can maintain my running form much better. 

I’ve been experimenting with food. I have enough energy stored in my body to last nearly 1,000miles, and the trick is to allow my body to access that fuel source. In order for this to take place I need to run in the ‘fat burning zone’, which can be described as a pace where I can hold a conversation while running. I’ve experimented with various food sources while running and have settled on honey flapjacks. Normally, taking on carbs will produce an insulin spike which inhibits fat burning. Yet for some reason I only get a positive response from the flapjacks, so they’re staying.

I haven’t changed my diet at all during this race preparation. I still eat when hungry, and listen to my body. I haven’t been eating more food, nor have I been losing weight. I’ve stayed the same weight. I can only assume my thyroid has down-regulated my metabolism when I am not running.

 Reservoir crossing

I’ve been running with the WAA Ultra Equipment ULTRABAG MDS 20L Pack (http://www.ultramarathonrunningstore.com/WAA-Ultra-Equipment-ULTRABAG-MDS-20L-Pack-p/waaultrabagmds20l.htm) and it is simply superb. The configuration I am using is with the water bottles mounted on the front giving me 1.5litres total fluid. It is very comfortable and has lots of front access which is important to me with the huskies. It also means that in the rear of the rucksack will just be the equipment I need only in an emergency – the medi-kit, space blanket, spare clothes, waterproof leggings and so on. All of my running is done with this pack loaded with race equipment to get used to the weight and pack. 

My footwear has been rotating between three pairs of Vivobarefoot Neo Trails. These are exceptionally good – light, barefoot style, just not hard wearing enough for the amount of miles I do! They have traction in all but the muddiest of terrain. I’m expecting to go over a few times during the race yet far less than last year! I’ll need to buy a ‘race-pair’ as my three will be a little worn come race day. Fortunately they fit my Barney Rubble feet perfectly right out of the box and won’t need wearing in. 

Here’s an important one that is worth mentioning! On a 10-12hr race I will quite probably need to go to the loo – both kinds! So I’ve been practicing, and have a system of the huskies sitting patiently while I go. I do however need a tree to lean back on, so I can ‘go’ without needing to take off the rucksack!

Downhill again!

I have been injury free over my training with just the odd twinge here and there. I pay attention to this with my running style, ‘listening’ to my body. I do not warm up. I do not cool down. I have not needed massages. I have not had DOMS. I just run.

With only a few weeks to go I’m looking to do some hard running, before cutting back on the miles the last three weeks to ensure that my body recovers nicely to adapt and be strong for the race.

Here’s where I am so far in my training. All of the miles have been cross country over as varied terrain as possible.

Week 1 25^th Aug

Sunday 9miles

Monday 9

Tuesday 5

Wednesday 5

Thursday 4.5

Friday 2.3

Saturday 0              Total 33.5miles

Week 2 1^st Sep

Sunday 16

Monday 9

Tuesday 3.5

Wednesday 5

Thursday 5

Friday 3.5

Saturday  0              Total 42miles

Week 3 8^th Sep

Sunday 7 + 10

Monday 9 + 3.5

Tuesday 6 + 3.5

Wednesday 4.5 + 2.5

Thursday 3.5 + 2.5

Friday 0

Saturday 0              Total 52miles

Week 4 15^th Sep              

Sunday 21

Monday 7 + 7

Tuesday 3.5 + 2.5

Wednesday 4.5 + 2.5

Thursday 3.5 + 2.5

Friday 0

Saturday 0                              Total 54miles

Week 5 22^nd Sep

Sunday 23           (4hrs)

Monday 9 + 4.5

Tuesday 7

Wednesday 4.5 + 2.5

Thursday  4.5

Friday 0

Saturday 0              Total 55miles

Week 6 29^th Sep

Sunday 25           (4hrs)

Monday 7

Tuesday 4.5 + 3.5

Wednesday 5 + 2.5

Thursday 3.5

Friday 0

Saturday 0              51miles

Week 7 6^th Oct

Sunday  25           (4hrs)

Monday 7

Tuesday 4.5 + 5

Wednesday 3.5 + 2.5

Thursday  3.5

Friday   0

Saturday0              51miles

Week 8 13^th Oct

Sunday 28

Monday 7 + 5

Tuesday 4.5 +3.5

Wednesday 7 + 2.5                  

Thursday 9 + 3.5

Friday 5

Saturday 0              75 miles

Week 9 20^th Oct

Sunday 9

Monday  10

Tuesday 5

Wednesday 4.5                         

Thursday 3.5

Friday  0

Saturday 0              33 miles

Week 10 27^th Oct

Sunday 23

Monday 8.5 + 2.5

Tuesday 7 + 3.5

Wednesday 7.5 + 2.5              

Thursday 4.5 +2.5

Friday  0

Saturday  0              61.5 miles

Problem kids!

Kids are the easiest of clients to work with because they are ‘fresh’ and don’t come with the lifetime of habits and baggage that adults do.

Kids are the hardest of clients to work with because they have short attention spans and low boredom thresholds. Sessions need to be engaging, exciting, fast moving and new.

One of my clients is little Joe (aged 8 ¾). A very bright kid who puts good work in and is great company – and I love teaching him! Recently he moved away, yet his Dad still drives a couple of hours so that Joe can have a session with me once every few weeks. I need to make every session count.

In personal training I work on the mind as much as the body. The two are so interconnected that it makes perfect sense. In a way I combine my hypnotherapy with my personal training sessions. Joe has recently moved and with it comes all the changes, anxieties and uncertainty. I wanted to give him a little hand to be able to deal with things. I also needed to get him to learn new strategies of thinking to help him maximise his judo and Brazilian Ju Jitsu (BJJ) training in his new home.

I decided to teach him all about ‘problems’.

I started by having us both on our knees and I grabbed his arm. “Is that a problem?” I asked. “No!” said Joe, who instantly broke my grip by rolling backwards and twisting. “Good work”, I said, “yet did you really need to do that? Was I actually affecting you?”

We set it up again, and I grabbed his arm. “Is that a problem?” I asked. “No!” said Joe, who then just stayed where he was. “What can you do from here?” I asked. Joe thought for a moment. Then he quickly pushed my shoulder, pivoting me around and onto my back. “So, is it a problem?” I asked. “No, it’s my advantage” was the reply.

Joe quickly learnt the difference between a problem and a distraction. He learnt to ignore the distractions and focus on what he needed to do. He learnt when that distraction was to his advantage, and how to use it to get what he wanted.

We continued working. I would set up a move or position, and Joe quickly working out if it was a problem, just a distraction, an advantage, or whether it could become a problem. If it was a problem the answer was always the same. “Deal with it.” If the move or position could become a problem Joe would ‘future pace’ so he had the answer ready to deal with it as appropriate. And if he didn’t know how to deal with it, Joe learnt to find a solution, and continue testing those solutions until it worked.

In a short space of time Joe was learning to do the right thing in the right way at the right time – and in a very short space of time there were no problems, just results. Well, until I just used my size and squashed him that is. Well, he had called me fat!

I know Joe well, and he’ll now be using these strategies to help him become a better fighter at Judo and BJJ.

I also hope he will naturally start using that same series of strategies in life too, in particular to help him be better placed to deal with the house move and everything that comes with it.I certainly guided him towards this.

Have a look at the strategies I was teaching him. I wonder what you could apply these strategies to – sport, work, social life, families? How much less anxiety will you have as a result of using them, and how much better will your performance be?

As always, we end the sessions with Joe showing just how calm and confident he can be. Two big huskies, one pack of mini-cheddars, and Joe in control. Here's a happy Harley Husky receiving a mini-cheddar with thanks...

Fancy a cuppa?

I’ve just been asked on my Facebook page as to whether someone should drink coffee and tea. They take it with skimmed milk and with one sugar. 

It is not my place to say whether someone should drink them or not – that’s down to an individual. 

Instead I’ll discuss what happens when we ingest these drinks. That way, the person asking the question can make an informed decision based on some knowledge, and weight the choices against the perceived benefits that they are looking for.

Caffeine in coffee is a stimulant, as is the caffeine in tea (less caffeine in a cup of tea as it the tea is infused rather than ingested) so it will raise your 'metabolism' - although you can become desensitised to it therefore making you need more for the same effect, or needing it to pick you up. 

Cutting out the caffeine will allow your physiology to revert to its appropriate 'set point' with more even 'energy' levels throughout the day.

(Caffeine can aid in burning energy. Whether that energy comes from fat depends on the environment in your body at that time. Caffeine is a mild dieuretic, you still retain around 90% of the fluid in a cup of coffee and 95% in a cup of tea).

Skimmed milk has very little fat in it - full fat milk isn't actually containing much fat at 4%. Fat from animal sources can be considered 'good' for you. Don't fall foul of the rubbish that saturated fat is 'bad' for you! It is NOT supported by science. As long as you are not lactose intolerant the milk will be quite good for you as it is a whole 'natural' food. The milk contains carbohydrate in the form of galactose (glucose and lactose) which will release insulin, which will inhibit fat burning slightly. So a minor change if you want fat loss would be to cut the milk, if only to remove the sugar. However the positive benefits will probably outweigh the negative.

The sugar will have your body release more insulin which again inhibits fat burning and sets you up to store excess energy as fat. Cutting the sugar will help you create the environment to allow your body to burn more fat. There are also other issues with sugar releasing insulin which is the increase in feelings of hunger and the (mainly supported) addictive nature of sugar.

So should you drink tea and coffee? It’s up to you. You’re taking in some of your required fluids and bringing nutrients into your body. If those nutrients give you the desired effect then go ahead and drink them. If those nutrients and their effects aren’t desired then water may well be an appropriate alternative.

Personally I enjoy my coffee. I love the taste. In fact, let’s get the espresso on now…