4 weeks to go…LNM

Four weeks until the Loch Ness marathon and Fit Girl and I have agreed that I’m going to run it with her (instead of run it / race it on my own). :-) I’m looking forward to it.

It’s her first marathon, and I’d like to be there for her throughout, and even afterwards, make sure she looks after herself ok.

Her goal is to finish (and if she makes it across the line without knee pain, even better) – no time goal.

Here’s the plan for September..(if I don’t fit in the strength, I wouldn’t be surprised, running us the focus just now):

31 August
Mon: 6M run
Tue: Rest
Wed: 8M Run + Strength 1
Thu: Rest
Fri: 21M long run
Sat: Rest
Sun: 10M Run

7 Sep
Mon: Strength 2 or rest
Tue: 5M Run (back at work)
Wed: Strength 1
Thu: 6M Run
Fri: Rest
Sat: 11M coaching run
Sun: 18M long run

14 Sep
Mon: Rest
Tue: 4M Run
Wed: Strength 1
Thu: 10M Run
Fri: Rest
Sat: 6M run wi Ewen
Sun: 13M long run (coaching)

21 Sep
Mon: Strength 2
Tue: 8M Run
Wed: Rest
Thu: 6M Run
Fri: Rest
Sat: Rest
Sun: 26.2 miles Loch Ness marathon

I’ll look back at August some time this week, but here were my weekly running totals for it:

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Napping and eating primally

About a year ago I bought Mark Sisson’s book the ‘The Primal Blueprint’ – a good book prescribing the primal life and paleo diet. See more at http://www.marksdailyapple.com

Now I’m the first to admit that I’m a bit of s sugar burner, my theory is kind of that I’m a runner and I need sugar, but I probably only need sugar in the amounts I need because I eat so much of it, I’m probably addicted to it, and because it’s easy.

‘You can turn things around quickly, starting with your next meal and next workout’.

The 8 key concepts are:

1. Yes, you really can reprogramme your genes (with the food you eat, exercise you do, sun exposure and air you breathe)

2. The clues to optimal gene expression are found in evolution. (Plants and animals should form the entirety of the human diet: meat, fish, eggs, veg, fruits, nuts and seeds, exercise, less is often more)

3. There is no requirement for Doherty carbohydrates in human nutrition (going primal shifts you to fat burning, with the odd carbs from veg or fruit for endurance athletes).

4. 80% of you body composition is determined by what you eat.

5. Grains and pulses are unnecessary (unless you want a cheap source of calories that turns easily into sugar.)

6. Saturated fat and choke serial are not your enemy.

7. Exercise is ineffective for weight management.

8. Maximum fitness gains can be achieved in minimal time with high intensity workouts (regular brief strength sessions and all out sprints, plus moving slowly – keeping he under 75% of Max).

Here are the 5 action items:

1. Eliminate the typical western diet foods: out with undesirable foods (sugar based, and non natural mainly) that promote weight gain and chronic health problems).

2. Shop, cook and dine primally: meat, fish, eggs, veg, fruit, nuts, seeds. Prep food and eat to get your body to automatically burn fat, not sugar.

3. Make the healthiest choices across the spectrum: in food, exercise, sleep. Allow sensible indulgences in things like diary and dark chocolate.

4. Exercise primally, move, lift and sprint.

5. Slow life down: take time to enjoy life’s little pleasures. Balanced exercise instead of chronic cardio, focussed work habits instead of multi tasking, interpersonal relationships over social media, calm relaxing evenings, plenty of time for play, sun exposure and rest and relaxation. Fun!

Follow it 80% of the time and have the odd indulgence. Eat more on exercise days, including carbs to support training.

I can relate it to my previous way of eating, low, medium and high carbs days whilst strength training.

So even though I’m on holiday, I’m taking the opportunity to try to make better choices, (and I’m trying to see if I can avoid the chocolate / sugar).

So far today I’ve had:

Breakfast: grapefruit then a full breakfast (no bread), black coffee.

Lunch: goats cheese (oops) and pear salad, with chicken. And some sweet potato fries (better than potato).

And plenty of water (no sweeties).

I’ll maybe have meat or an omelette for dinner.

I’ve had about 10 hours sleep, today and yesterday, a main sleep, then an afternoon nap. ;-) pity I can’t do that every day.

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Day 1 Jersey – the day I met Hilary

4 and a bit miles walking today in St Helier, Jersey. 👣👣👣👣 Around 16,000 steps and the sun came out.

All of the travel went well. We were up very early (4am) after about 6 hours sleep and in time for the flight etc.

We got the bus from the airport for £2 and I’m glad we did. We caught the bus just before it left… and we ended up sitting in one of the front seats revered for elderly / disabled, with our luggage.

After about 5 minutes at one of the next stops, an elderly lady with one of those 3 wheel supports that you push out in front of you, stopped the bus to get on.

I don’t think she noticed before she got on, but I made room for her by getting Fit Girl to move to another seat, and stood so she could have the most accessible seat on the double decker.

She was very vocal and grateful for the driver for waiting for her. And she continued to be vocal with me. She asked if I was on holiday, and where from. Then she proceeded to tell me quite a bit of her life story as the bus pootled along to St Helier.

Hilary came to Jersey in 1951, originally for a year, then she stayed. She was 22 when she came here, and now, a lifetime later, she’s 86. She was a teacher for 40 years, of seniors and juniors and she travelled the world (too many places for me to recount).

She had a radio show for 6 months one year, whee she talked about her stories, until one day she realised she had no stories left. And she couldn’t make them up.

It was her first time into the town on the bus for 3 years since she had her last stroke (she’s had 2). And she said she was ‘determined’ to get better. She’s lost the use of her legs in the last stroke, but she’d built them back up and was able to walk short distances now.

She used to walk for miles along the front, but now she talked of horrible old age getting the better of her. But she was determined to get the better of it.

She there was no point in sitting at home feeling sorry for yourself, when you could’ve out and about and challenging yourself. She said she phoned her friend up and said she was going to come into town and they’d have coffee. And if she didn’t make it and had to go home, at least she’d know she tried.

When we got off the bus at the Central bus station, she took time out to show us the information point and where we could get a map and bus timetable. I shook her hand and told her my name, thanked her and told her told her to take care and take is easy.

I think I’ll remember Hilary for a long time – a friendly, chatty and wonderful woman. And what an insight into a woman’s life, who is over 50 years ahead of me in life, just on a 20 minute bus ride into town.

Here’s to the next 50+ years for me! (Fingers crossed).

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5 weeks to go to the LNM

With 5 weeks to go until the Loch Ness marathon, and I think my training is going well. A good mixture of rest, running and everything else. :-)

Fit Girl is on track and uninjured too.

Here’s what I’ve done in the last 3 weeks in training for the Loch Ness marathon:

3 August
Mon: 4.6M run, Strength 1
Tue: Rest (6M walking)
Wed: 5M run
Thu: 7.4M run
Fri: Rest
Sat: 18M run (3M fast finish)
Sun: Rest (gardening strength)

10 August
Mon: Rest
Tue: Rest (6M walk) – Ed Fest
Wed: Rest (6M walk) – Ed Fest
Thu: 6.2M run
Fri: Rest
Sat: Rest (gardening)
Sun: 14M run (& gardening strength)

17 August
Mon: Run
Tue: AM 6.5M Run, PM Massage
Wed: Rest
Thu: 10k Run
Fri: Rest (garden for an hour)
Sat: 22M long run
Sun: Rest

Not all that much running in fact, but 2-3 runs a week and long runs each week (and a bit of strength and a massage).

Here’s my long run plan:
10/8 – 14 FF (last 4)
17/8 – 22
24/8 – 11
31/8 – 20 FF (last 4)
7/9 – 18 Simulator
14/9 – 13 FF (last 3)
21/9 – 26.2 LNM

Here’s the plan for the remaining weeks before the Loch Ness Marathon:

24 August
Mon: Rest
Tue: 13.1M run
Wed: Strength 2 (PM work event)
Thu: Run
Fri: 11M long run (on leave)
Sat: Rest (holiday!)
Sun: Rest

31 August
Mon: Rest
Tue: Rest
Wed: Run + Strength 1
Thu: Run
Fri: Rest
Sat: 20M long run
Sun: Rest

7 Sep
Mon: Strength 2 or rest
Tue: Run (back at work)
Wed: Rest (Edinburgh)
Thu: Run
Fri: Rest or Strength 1
Sat: 18M long run
Sun: Rest

14 Sep
Mon: Strength 2 or rest
Tue: Run
Wed: Strength 1
Thu: Run
Fri: Rest
Sat: 13M long run
Sun: Rest

21 Sep
Mon: Strength 2
Tue: Run
Wed: Rest
Thu: Run
Fri: Rest
Sat: Rest
Sun: 26.2 miles Loch Ness marathon

My weight is ok, it’s dropped about 6lbs in the last month or so – I think mainly from changing my breakfast to 3 scrambled eggs a day (and maybe the long runs too).

(130lbs / 12.9% body fat – with scales on ‘athlete mode’).

My ‘racing weight’ is about 124, but I don’t think I’ll be ‘racing’ Loch Ness so I’m not too concerned about what happens there. Nice to see it go down for the first time in a while though.

See here for more about how to get to your ‘Racing Weight’:
http://lornpearsontrains.co.uk/2013/01/17/how-to-get-to-your-racing-weight/

http://lornpearsontrains.co.uk/my-ideas/target-weight-calculator/

My tummy is now rumbling after my long run effort today so I’m going to treat myself to dinner and a pudding I think. Yum.

Oh and my miles running year to date is just on target for me to run 2015 km in 2015, despite having most of may off running. :-) we’ll see what happens there.

If I’m lucky I might get to pace the great Scottish half marathon the week after the marathon too, but we’ll see with that too. :-)

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Frequent Locations on iPhone

How freaky / big brother is this?

If you have an iPhone, it can track your ‘Frequent Locations’ and the time you spend in them.

Settings > Privacy > Location Services > System Settings > Frequent Locations

It shows you your frequent locations, and how long you spent there… I can see how it could be useful, but it’s a little creepy (and you can turn it off).

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Long run preparation

Marathon and long run training…. it leads to conversations like this on a Friday at work:

> Someone: ‘What are you up to this weekend Lorn?’

> Me: ’21 miles tomorrow … then…’

> Someone: ‘What?! 21 miles are you crazy?
> Me: ‘I’m training for a marathon, so I do long runs first thing on a saturday.’ 
> Someone: ‘Mmmmm. Ok. Well. Are you doing anything fun at the weekend?’

> Me: ‘yes, aside from running, I’ll probably sleep a bit, and go out for food and coffees and relax a bit’.

Mmmmm. It’s going to be like this for the next 5 weeks before Loch Ness, then again from February to April for London Marathon.

Ah well. Better get used to it. ;-)

(here’s the part route for tomorrow – 9 miles on the great Scottish run half m route).

For my long run tomorrow:
– I’ll run 2 miles to Bella,
– then the next 9 miles will be coaching a couple of runners who in helping to train to do the Great Scottish Run Half marathon,
– then I’ll do another 10 miles on my own (I’m just going to wing the 10 miles, no route.)

The weather looks ok, but all this long run training made me think about the prep that goes into running long.

I’ve written about long run prep (before, during and after) before, here:
http://lornpearsontrains.co.uk/2011/04/14/rituals-preparations-for-long-runs-races/ – it has some tips about how to prep for a long run.

And here’s a list of things I do before a long run:

– Create or find a route.
– Get my water pack ready and chilling in the fridge.
– Eat plenty food (a good meal and maybe a pudding too!)
– Drink plenty water (for optimal hydration).
– Arrange the run with someone else (or plan a playlist / progressive training run for on my own). – Check the weather for the run.
– Set running gear, shades, iPod (if running on my own) out and ready (based on weather).
– Get my energy (and sometimes my recovery drink, and warm gear if I’m running long away from home) ready. – Get a good sleep / early night.

Rock n roll. Lol. ;-)

Do you do any of these, or do you do any others?

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Great Scottish Run – HM route recces

Are you doing the Great Scottish Run on the 4th October? If so, you have 6 complete weeks left to train for it – how is your training going?

Wc 24 Aug –
Wc 31 Aug –
Wc 7 Sep –
Wc 14 Sep –
Wc 21 Sep –
Wc 28 Sep –

If you’re struggling to get your training in – now might be a time to take the bull by the horns and follow my 7 week half marathon plan (start on week 2).

Anyway – back to routes – I’m helping a few people train for it, and I’ve done a couple of routes on the Great Scottish Run Half Marathon route which might be of help (you can download the pdf of the Half Marathon route here and the pdf of the 10k route here).

I always find it’s good to recce the route, or most of the route before you do the event so that you know what’s coming. Where the course goes and where the uphills and downhills are.

Of course – you can’t run over the Kingston Bridge just yet, but here are some 5.8 mile, 7.6 miles, 9 mile and 10 mile routes you could try.

5.8M GSR Half Marathon route (from BBC)

7.6M GSR Half Marathon route (from BBC)

7.6M GSR Half Marathon route including last few miles (from Queens Park)

9 mile GSR Half Marathon route

10 mile GSR Half Marathon route

Finally, here are some of my previous posts about the Great Scottish Run (but remember, the route changed a few years, so the route on my previous posts might be out of date).

You might like this one – Top 10 tips for the Great Scottish Run (from 2011).

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