Grandslam Training - The Weight Loss Demon

After a brutal run on the South Downs Way on Saturday I got to thinking how much easier and more enjoyable running is when you've lost weight. Granted being lighter won't reduce the wind speed or volume of rain, but it will lower the force running through my feet with every strike.

So weight loss is now a key factor of my training and not just a side thought. Nor is it something I'm now expecting to happen as a by product of my training. Like everything else in this challenge the weight loss will be hard learnt.

I need to remain thoughtful about all that I eat, drink and when and where I do this.

At the danger of this becoming a rant, although... it is my blog... So I'm going to rant.

Mcdonalds, McDonald's, Kentucky Fried Chicken and Pizza Hut. This little rhyme from school always concerned me. It is a sad indictment of society that Fast Food is a label for junk food and further that Fast Food is synonymous with convenience. As a result we have convenient junk food. If we replace convenient with lazy we are probably closer to the true term for such restaurants... Lazy Junk Food.

I am as culpable as anyone for grabbing a quick McDonald's or Burger King. My frustration has grown from the way the choice is thrust upon me. I spend a lot of time on the road and service stations are the worst. You have to make a considerable concerted effort to not succumb to the plethora of advertising and high calorie junk food. You are then left with an over priced waitrose or whsmith in which you then spend 30 minutes trying to find a suitable lunch. I wonder how many people have headed back out on the road after a sugar fuelled lunch or dinner, only to experience a sugar crash and realise they needed more rest before resuming that journey.

Of course all that is discussed is within my control so I will be using service stations as rest stops and preparing my lunch and snacks at home. The cost and calorie saving is incredible and over the course of the year the money alone makes sense. Factor in the benefits to weight loss and once again preparation becomes the important mantra. If I prepare my food I won't be tempted and I will in turn have more success.

So this week I will be training hard whilst running smart and in turn eating smart. All of course under the umbrella of proper preparation. Nobody said the Grandslam would be easy.

Grandslam Training - Training Smart and Running Smarter.

The clock still ticks and the TP100 looms. With 65 days to go that's a solid reality check if anyone needed one. In last two weeks I have been getting nervous. I guess it's more anticipation. I have run ultras since end of 2011, but with focus since 2013. More specifically I have only recently started training smart, with a view to really seeing what I can achieve. This has had the effect of truly reviving my love of running. I'm talking about that feeling you get when you stop thinking about the fact you are running. I also now understand the nerves of the well trained runner. I am fully invested in my efforts. On race day there will be no where to hide, no excuses and what I get will be what I deserve. That's an exhilarating sense of control, but also a responsibility that emits its own pressure.

So training last week was non existent due to poorly children and having a lot of work on and my nephew come visit. Historically this would have slid me on the rails, but the previous week of 97km and gym work has kept me positive. The combination of these polar opposite weeks seems to have jump started my system. I'm now feeling more upbeat and productive, both at home, at work and with my running.

Previously I would have run without purpose. Probably clocking up 20 miles per week on average. I am now training smarter and trying to ensure every session has a purpose. If I find something I don't like I explore that. Do I not like it because it disinterests me or because I can't do it. If it's the latter then I make it part of my training and smash it's door down. Then I start enjoying it. Once I reach this point I move to another door. This means my training has the balance between enjoyable and brutal.

My dirty secrets are that I've grown very fond of the treadmill as part of my training and also Strava for logging my efforts. The treadmill means I can give sessions detailed focus. An example being my hill sessions with a steady constant pace and every two minutes increasing the incline by 1%. I got to 10% before my legs had enough. I can plan and repeat such sessions again. With strava I find for me it generates a sense of accountability. I work to hit goals and be able to measure the improvement and sense of well being.

Of course the training is about being ready for outdoor races and the challenges ahead. No indoor training replaces my love of running outside. My last long run I tried to be more disciplined and run smart. I wanted a slow long run. So I held back at about 11minutes per mile. I felt rubbish at start, but this was more psychological. It became a comfortable rythmn. With this pace I was enjoying the run and not blowing out the reserves. This was evident in the last two miles where I felt like I had loads left and comfortably ran a 9min19 mile. With these sort of runs I am able to load up the training.

A recent article by James Elson made a lot of sense to me. My training seems now to be very polarised between fast sessions and slow. This balance works well and has allowed me to crank up the quality miles in my legs.

Let's see what the next couple of weeks bring, but I'm definitely improving. With a long run on the downs looming this weekend I'm looking forward to it and can't wait. Training means I will start the running with slightly tired legs, but that's part of the training as well.

So training is going well. Now time to really focus on managing food and shifting the weight.

Grandslam Training: 85 days to go.

Since my last blog training has been limited. Work has been mental and with little time to engage with my family let alone train the volume has not been what I'd hoped. With that said I've still trained and what I've done has aided progress.

In 85 days I will be 4 hours in to the TP100. I know in myself with solid training I will be ready. Now is the time to really hold on to that countdown clock and not lose focus. It's plenty of time to train , but only if that is consistent. Now it's time to start introducing long runs (20+ miles) into the mix. My plans carry an average of 50 miles running per week

I have made some determined decisions this week. I have gone back to roots of my training. I know what works for me and that is blood sweat and tears. So that's what we will do. At the gym this week I put the trance music on full volume and went for it. With effort rates up I was moving faster and lifting heavier. I know this doesn't work for everyone, but the little sadistic voice in my head is quite happy to beat me up.

All this holds to the point I've reflected on. Getting caught up in gimmicks can detract from the process. I've been guilty of seeing things work for others and thinking "I'll do that instead." Looking back the reality is I wasn't training enough not that I was training badly. Similarly I stopped using gels. Why? Probably because someone told me of "better" options. This applies to other aspects of my running as well. So thinking less and running more I'm back to training the way I love. I shall try running using Gu gels again. Aside from anything they are readily available during the centurion running events. I am also running in a shoe I'm the most comfortable I have been in years. Sure my set up won't work for everyone, but it only needs to work for me.

As part of my resolve I made the traumatic decision that until TP100 I am abstaining from sweets and crisps. This is a big challenge as I have a massive sweet tooth. My food diaries show these as holding me back. I want to run well and be healthy. Let's see what the end to the week brings and with next week a high mileage week I will check back in to make sure I have not lost my sanity or am searching for a haribo gummi bear under the sofa.

Happy training everyone.

2014 - A Summary.

A Brief Review of a year where not much happened and yet everything happened.

Yes it's nearly the end of January and I am sure for the most part people have either forgotten about 2014 already or bave certainly stopped caring about it. For those of you who do remain remotely interested, here are my thoughts.

The year started for me with big plans and in truth they were probably too big for me to ever achieve. The main plans became to run GUCR and Ensure24. I was also signed up to SDW50. In the plan was also the Eastbourne half, the beachy head marathon and the beacons ultra.

The details of why this ambitious calendar did not play out is in some parts arbitrary as it will likely slip into a list of reasons that are tantamount to excuses. In truth I did not factor in other elements away from running. With making any excuses the undeniable fact is I did NOT train enough. The races I was going to enter were not small tasks and deserve the utmost respect.

I quickly recognised that GUCR was beyond me and stepped back from this and offered to buddy my friend Bryan through the last 45 miles.

The previous paragraph really sums up the perspective on targets. I certainly didn't do no running. In fact I went sub 2hr for Eastbourne half, ran last 45 miles of GUCR in sub 11hours (making bryan's own run epic). I pulled out of endure24 after 5 laps in 5hours (more on this later) and completed Beachy Head Marathon in about 6 hours whilst having an interesting plod around the Beacons Ultra (46 miles).

Despite the running I had not trained the way I had previously for the Centurion Running Downs Double. I had put weight on and my work life/ family life had fallen out of balance. Not to mention that my wife was pregnant and suffering badly and then in July of 2014 our precious baby girl was born. It was a busy year away from running.

2014 has been an absolute triumph for me. I have my little family with everyone fit and well. We are a strong unit and watching my children grow is one of the greatest gifts I have. Their would be a void in my life without my family that no amount of running could fill. I am very lucky to have them. More specifically I am very lucky to have a wife who accepts my madness.

With my little family all safe an well I am now able to turn my attentions to 2015. In 2014 i dropped out of endure24 as didn't want to risk major injury with my wife heavily pregnant. The balance between running and life really has had to become an emphasis before training plans could begin.

Out of the failure of last year I have been able to reflect. The sense of security and support I have from a loving family provides the determination to kick on. I absolutely love to run, but it is not the only thing in my life. Whilst it's a passion it cannot come at expense of family happiness. I couldn't be luckier than to have my wife and 2 wonderful children. I have a duty to support them as well as myself.

In talking to my wife we have worked out a strategy for us both to get fit and healthy in 2015 and for me to chase some pretty ambitious goals. Being part of a family unit just means we work and plan together. I know what training I need to do. I also know that my work is to fluid to plan a month at a time. What we are doing this time round is planning a week at a time on a Sunday evening. This sets us both up for the week. In addition we now share a calendar and so no confusion or overlap of plans occurs any more. With this plan in tow I hope to look back at 2015 knowing this was the first year I achieved everything I wanted to, but with the knowledge that 2014 was the year I actually laid the foundations for this success.

Beacons Ultra - A Tale of Two Halves.

Entering this race has almost become an obligatory one in my calendar. I love the event, sure it's not the best race in the world, but I always have a great time. So this year I recruited a few friends to come running as well. It made for an enjoyable build up as we all stayed together in the bunkhouse and caught up over food on the Friday night. Some good laughs and banter was exchanged. Settling down for a good nights sleep, this was some what disrupted by the drunks in the room next door. We got our own back when the alarms went off the following morning. Quiet we were not and Bryan made a particular point of crying out through their   door "we're going now." So revenge being sweet hopefully they enjoyed their hangovers at 5:45am.

We all made our way down to the race start. I had time to catch up with a few people I know from this race and as a result of twitter. Simon Robinson of XBionic was his ever present self and just before the start I had a quick chat with David Barker. 

All the runners I knew at this race were much quicker than me. It's no secret that my training has been poor of late and my weight has suffered as well. Still no excuses and whilst a PB was unlikey I was not deterred from trying.

With the runners lined up we set off down the canal at 7:30am. It's a little crowded at the start, but despite the narrow tow path there never seem to be too many issues (perhaps because those who have run it before know that Tor-y-Foel is not far away. About 2 miles in I lost all those I was with for the weekend, no surprise there and I'd just have to knuckle down. A 'call of nature' detour at mile 3 had me feeling more comfortable. A short distance on, this comfort faded and turned into swearing as the climb up Tor-y-Foel began. This climb is a killer, but the first lap climb is no doubt made worse by the knowledge that it's going to be revisited for a second go with a marathon in the legs. Half way up I was greeted by Kevin Hollings whose comment of "you know the way" resonated with me and nearly yielded and few choice words.

By the time I reached the top of the mountain I was knackered. The climb was relatively successful but the legs were feeling heavy. Descending off Tor-y-foel this was evident as I slid up on the grass. Landing squarely on my backside but on my feet again quickly it was clear the ground underneath was slippery and looser than last year. 

Ploughing through the first lap, time was slipping back and clear to me the race was going to be a slog. My quad seized a couple of times. By about mile 16 I was not enjoying this race. I always enjoy the beacons, but truthfully today i found myself not and couldn't work out why. What was happening in my brain in reality was the fact that I was seriously considering stopping at the end of the first loop. All the justifications were sitting on the tip of my mind. Mile 18-21 saw me planning to stop. At 'Simon's Bridge' I appreciated his positivity. As i said "no PB, today is all about the finish." Simon's response was "that's what it's all about sometimes." He was right of course, but at the time DNF was still floating in my mind.

As I approached the half way point I asked myself "why?" Why was I not enjoying myself? And why was i contemplating stopping? The answer was that I simply was chasing a time that would never be attainable. This sent me into a downward spiral. Fortunately i broke it by the time I got to the half way point. Sue Like was her ever cheerful self. It made it easy to push on. This alongside a conversation with Allan rumbles the night before about how some times you just have to grind it out. I made a very clear decision.... I was going to push on, but I would back off the time targets now just enjoy my surroundings. If I was going to carry on then 23 extra miles of calorie burn in beautiful surroundings would be the reason.

My walk run along the canal was lovely. Beautiful weather and stunning surroundings. The climb up Tor-y-foel was hell, but this time I stopped a few times and just looked around and took it all in. The views are jaw dropping when the clouds are not present. It really gave me a sense of where I'd been as well. Up and over the peak the clouds were clearing and I was just loving the scenes. I was walking/hiking/running the route and it was back to being a love of running. I was getting the opportunity to notice things I would have lost in the battle for time. Before The Gap I saw a man quietly herding his sheep with a sheep dog and 4 stones  embedded in the ground that looked like a growling dog. All these moments really made me smile.

Every now and again I was tormenting myself for not being fitter and faster. Despite this though the reality was I was having a bloody good time. It's so easy to get caught up in complicating running that the very beauty in its simplicity becomes lost. I was running simply and simply having fun.

Ascending The Gap I played the imaginary game of running through mordor (yes I do this every time). I tried to race the sunset up the climb, but sadly the sunset defeated me and I was forced to don my torch. 

The Beacons is a beautiful place by daylight, but it's charm and captivating presence is not lost in the dark. Descending off the gap I knew the hard work was done and now was about plodding on to the finish. The dark meant I got to properly test my Petzl Nao. It's a cracking head torch.

Back down and heading towards the canal I was jogging through the fields. It had a sense of silence I had not experienced since the start of the race. I stopped.... Turned off my head torch.... And looked up! I spent the next 5 minutes just drinking in the view. It was awe inspiring. There was largely zero light pollution and every where you looked was sprays of stars and splashes of colour. This view seemed to place everything into context. I was not worried about the mistakes made in the race and I felt revived. I pressed on along the course. I was looking forward to the stillness of the canal.

I arrived at the canal and allowed myself a brief reflection on how nearly I dropped at this point on lap1. Rejecting the easy option made space for all the experiences of the last 6 hours.

Arriving at the last 400 metres I increased the pace for a sprint finish. In the blink of an eye I was done. After several hugs and a bucket of coffee I collected my shirt and went to get changed and head  to the pub.

So that was that Beacons Ultra 2014 done in one of my worst times, yet  I enjoyed this race more than so many others. The scenary is beautiful, the organisers are lovely, the event is very relaxed and a great way to end the year. I'm now feeling motivated for my training for 2015. Perhaps most importantly I'm enjoying my running again and that is after all why we do this sport.

Starting Again!

It seems like I have been in this position so many times. Weight fluctuating, never quite getting fit enough and question marks over what I could achieve always remaining. I could come up with many reasons and/or excuses for how things have played out.  Since completing the Centurion Running "Downs Double" in 2013 my quality of running has deteriorated. My passion for running has not, but I have slipped on long runs and volume. I have seen my weight go from 187lbs to 210lbs. In the last two weeks I have got it down to 206lbs although in the last few months it has fluctuated between 204 and 208lbs. It's time to break the back of this and press on.

I am done being annoyed regarding my weight gain and deterioration in fitness and more determined than ever to put it right. I have signed up to the Centurion Running Grandslam. There will be no where to hide when there races start. I will be there in the best possible shape to do them and myself justice.

I worked hard to achieve the Downs Double and loved it, but the point came to press on and life happened. I'm not saddened by this in anyway. I am blessed with a wonderful family and two beautiful children. My wife is supportive beyond measure, my biggest advocate and my biggest critic. She won't take any shit nor endure repeat excuses. When I'm falling behind in training because I'm not getting up she is the first to point out that perhaps I ought to be in bed before 2am. She has a very real point. Having a family means you have to make sacrifices and for me this is early starts to train. Before I have always got on with the training but never worried about being tired and the need to eat well. In effect I was riding my luck. I want to be an inspiration too my children. For as long as I live I want them too be commenting on the crazy things I'm doing. I also want them to see that it is about how you achieve success and not just about being successful. 

What this means to my training is lifestyle changes. I will be better at going to bed before 11pm to ensure I am properly awake to train. I will be eating better or more specifically snacking less. After the beacons ultra this weekend I will be drawing up a training plan that amalgamates the plans from "Ultramarathon Training" and "Brain training for runners." In effect I will be plotting this to utilise Target Pace Training as the core of my workouts.

I am really excited to see what happens over the next few months. No excuses just discipline and hard work.

Fat to Fit Take 2! Week 3

So things seem to be catching a little bit of momentum now. Work and the real world has definitely got a vice like grip on my time, but I have resisted petty excuses not to train or generally pull my finger out. There has been some late night runs and some grab a run where I can runs, but all count and have stopped me cycling into an abyss of haribo and weight gain. 

Every time I train I remember how much I enjoy it and that spurs me on to train more. This motivation is all I need. The weight loss is really starting and it all feels a lot more achievable. My goal of the centurion running grandslam definitely does not seem in achievable at this moment in time, neither does my weight goal. 

Bad habits are easy to fall back into though and for me resisting eating crap continues to be the tiresome task that I am left with, but something that I am getting better at. My ability to manage moderation and resist is always enhanced when I train, hence why not training has a double negative effect. The same with alcohol I generally don't drink and when I train I really don't fancy it at all. This week was my best friends birthday gathering. I was quite content on Pepsi/water for the day. Granted a nice whiskey came out in the evening and whilst it was very enjoyable and great to catch up with mates over a drink, I will not be repeating it in a hurry. I felt pretty fuzzy the whole following day and my motivation to train dropped right back. So for me I shall be increasingly more selective and what no when I choose to drink alcohol and certainly not at times when it may jeopardise training.

I had a lovely meal out with the family this evening at Frankie and Benny's. Yes this may go against eating well etc, but when looked at in bigger picture the treat of eating out had me full and not tempted by junk at home. These rewards keep me motivated to sustain change. Don't forget the rewards in your own journey.

So after a fairly bland week from a notes point of view things are definitely going to be picking up and challenges increasing soon. Unless baby arrives before Sunday then my wife is being induced on Sunday. This means that our family is very soon to grow by one. This is simply amazing and something that we are very excited to be sharing and very excited for out son to become a big brother. I'm sure training challenges and tribulations are about to get even more elaborate and entertaining. Watch this space.

Starting Weight:14st 13.6lbs

Current Weight: 14st 8.4 lbs

 

Fat to Fit take 2! Week 2

Weight loss journey

So after a truly mental week at work (I'm normally more or less office/local area based and this week had to do over 900 miles of drive) with emergencies to address on top of normal workload, I have barely stood still. Not too much training done this week, but I did finish decorating my little boys new room. He loved it and so my week was all worth while.

I had also spent much of lady few weeks keeping my wife's baby shower a secret. SURPRISE! After the torrid pregnancy she has had it was a well deserved day of spoiling and time with amazing girly friends. They put on a great spread and my weight loss has been hampered as a result. Not because of the spread, but because distracting my wife in AM meant taking her out for breakfast. I knew the spread was being laid on and so had to dutifully eat half my wife's breakfast. Seriously they don't warn you about these challenges in Runners World

It's not been an ideal week for weight loss, but I've tried to keep some focus and I've put my new all singing and dancing treadmill together. It's pretty impress and even my wife agreed, although she stopped short of my description of it as sexy. I have managed a couple of runs on it and even if Cambridgeshire I've managed to do over 1600ft in 8miles. I'll review the treadmill (NordicTrack T14.2) properly when I've put it through its paces.

So a chaotic and tiring week but things are coming together. I haven't capitulated into a heap and I'm now feeling focused. Running on the treadmill I had the same sense of excitement and dedication as I started training for the Centurion Running Downs Double in 2013. This is going to be a successful training campaign I'm sure of it.

Starting weight: 14st13.6

Current weight: 14st10.2

Fat to Fit Take 2! Week 1

Fat to Fit Take 2!

Week 1

So just over a week has moved on since my last declaration around training and weight loss. At intervals I will continue to blog updates. They may not always be witty or interesting, but will always be honest.

So what has changed in the week gone? Have I had numerous epiphanies, changed my diet to nothing but nuts and lettuce, magically over night undone months of bad habits, or done any of the other things you can read in articles in popular running magazines? The simple answer is no. Nor am I now in a world where my only focus is upon running.

What has happened in the last week is a full awareness of what I am aspiring to achieve and no false perception of that being easy. Oh and I've bought a decent treadmill with quality incline. Granted I've not put it together yet, but it's in a box in my conservatory ready to be assembled. I've been more sensible with food and cut out a lot of rubbish. Not all of it, but it's a work in progress. I had an eye opener at Endure24 where I completed 5 laps in just over 5 hours but dropped after turning and ankle. So I've reflected and realised that at a few races my ankles have started to go . So time to add focused strength work into my training and crack on.

So what's next in this long term plan. Well, aside from getting the treadmill built and getting on it, I will be putting together a proper training plan and sticking to it. This will include getting to bed at sensible times. Late night is worst for snacking and being asleep at this time will probably save a bucket load of calories without have to resist any temptations. 

So this week will involve buckets of sweat, probably some swearing (construction of treadmill) and most of all added conviction to my goals.

Starting weight: 14st13.6

Current weight: 14st 11.2 

Fat to Fit Take 2!!!

Day 1

The first day. Everything has to start from a first day and so what better place to begin. This time last year I had seen myself get down to a weight of 13st5lb. At this point I had completed the SDW100 and was getting ready to take on NDW100. I was feeling fit, healthy and on my way to a goal weight of low 12st. This was a good space to be in.

Fast forward a year and the story is not quite so great. A dip in mojo, injury, demands of parenthood and a heavily pregnant wife, have all contributed to a steady increase in weight. I am back to 14st13.6, a weight I have been before. I have still managed to run some enjoyable races. In November I took over an hour off my time at Beacons Ultra. I've run a 50 mile race this year and buddied for a friend for 46 miles at GUCR. The frustration comes from missed opportunities. 

What could I achieve if I was at goal weight, well trained and sustaining a balance in my life. I've decided now's the time to find out. I will track my progress throughout the year. This will be in build up to the Centurion Running Grandslam in 2015.

There are so many weight loss articles that spout greatness. This greatness is often achieved through what seems unsustainable diet plans and "quick" fixes that are replaced next week by quicker fixes. If we are to believe the modern propaganda then you can achieve super weight loss and prime physical fitness in just 3 minutes per day. If you don't want the 3 minute plan then there are pills you can take. I often ask myself the following question;

If it's so easy to lose weight and keep fit..... How come so many people are fat...?

The answer I believe is simple. There is no quick fix and it's far from easy. My intention now is to charter my progress with a culmination in a successful Grandslam. There will undoubtedly be challenges along the way, not least of all the arrival of my second child. I hope that logging progress and accountability will push me on to what I have achieving what I have classified as my successes. With any luck I will be able to glean enough useful information to aid others as well. Hopefully assist people with more than simply a before and after shot, with a "I ate this...... Did this..... And now I'm thin" I find these articles actually pretty deflating and unhelpful. A photograph of me yesterday served to tell me what I already knew and now it's time to be focused again. I love to train and train hard. The challenge can be fitting this into daily life, but something that I will ensure I do.

Next weekend I take on Endure24. This will be great fun and a real opportunity to benchmark my ability over this type of running. Whether I run 80miles or 100miles it will give me a clear indication of where I am at and the progress I need to make.

So whether your journey begins today, tomorrow, next week or is restarting, I hope this regular update will prove inspiring. From my perspective it keeps me accountable and keeps me constantly re-evaluating what I'm doing and what I'm trying to achieve. Maybe it will help others to know it's not that bloody easy and the answer isn't a pill or a quick 3minute workout.

So with all that said my journey starts today. Have a great day everyone.