That Feeling When… 
You make a chocolate cola cake that you can’t eat.

That Feeling When…
You make a chocolate cola cake that you can’t eat.

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A great read for anyone who’s interested in understanding a little more about nutrition. Or at least anyone who’s interested in understanding why it’s so hard to understand a little more about nutrition.

Armed with a hefty bank balance, these guys are going to try to figure out once and for all how we’re affected by what we eat, when we eat and how much we eat.

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How Eating Sugar Messes With You
I just saw this posted as part of a bigger answer from funeralformyfat and I had to ‘borrow’ it. It sums up what I’ve been trying to explain to a lot of people who are little non-plussed about my approach to what I eat, particularly during marathons and ultras.
This cycle happens whether you’re mid-marathon or sitting at your desk on a Monday morning. It’s why you have to be careful eating things like jelly babies to fuel your runs or give you energy boosts.
A handful of the little red, yellow, green and purple little people is enough to kick off the cycle and if you break it at No.3 you’re going to be in trouble. It’s quite tough to keep pumping in the jelly baby sugar for 3-4 hours or more without your stomach rebelling so it seems a crash is inevitable.

Until now I’ve used gels during my marathons, taking one every 15-20 minutes. But this has got me thinking about the best race-fuel plan for the Berlin Marathon in September.
What I want to get my head around is why gels don’t do the same? And then to work out which of the gels offers the most even delivery of fuel while being easy to carry and easy to swallow.
Once I’ve worked that out I’ll let you know.

How Eating Sugar Messes With You

I just saw this posted as part of a bigger answer from funeralformyfat and I had to ‘borrow’ it. It sums up what I’ve been trying to explain to a lot of people who are little non-plussed about my approach to what I eat, particularly during marathons and ultras.

This cycle happens whether you’re mid-marathon or sitting at your desk on a Monday morning. It’s why you have to be careful eating things like jelly babies to fuel your runs or give you energy boosts.

A handful of the little red, yellow, green and purple little people is enough to kick off the cycle and if you break it at No.3 you’re going to be in trouble. It’s quite tough to keep pumping in the jelly baby sugar for 3-4 hours or more without your stomach rebelling so it seems a crash is inevitable.

Until now I’ve used gels during my marathons, taking one every 15-20 minutes. But this has got me thinking about the best race-fuel plan for the Berlin Marathon in September.

What I want to get my head around is why gels don’t do the same? And then to work out which of the gels offers the most even delivery of fuel while being easy to carry and easy to swallow.

Once I’ve worked that out I’ll let you know.

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The Best Barefoot Treadmill You’ve Ever Seen
It’s only a concept but this is easily the most beautiful treadmill I’ve ever seen. 
This curvy stunner is the work of designer Matteo Lavicoli from Detroit in the big old US of A. It has been designed with barefoot running in mind.
Sometime in 2015, this treadmill would have a belt constructed from material that’s much kinder to the feet than you’d find on today’s harsh treadmills. The user interface also hopes to take some of the dead out of the dreadmill, offering the chance to run anywhere on the planet. Or at least feel like you are.

The Best Barefoot Treadmill You’ve Ever Seen

It’s only a concept but this is easily the most beautiful treadmill I’ve ever seen.

This curvy stunner is the work of designer Matteo Lavicoli from Detroit in the big old US of A. It has been designed with barefoot running in mind.

Sometime in 2015, this treadmill would have a belt constructed from material that’s much kinder to the feet than you’d find on today’s harsh treadmills. The user interface also hopes to take some of the dead out of the dreadmill, offering the chance to run anywhere on the planet. Or at least feel like you are.

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projectjared replied to your photoset “Road to Berlin (29 Days to Go): Progress at Last Distance: 20km …”

I hadn’t thought of tracking my pos-neg thought ratio. I have tracked my stress level out of 10 at the end of each day, but your method looks better. I’m stealing it! :)

Tags: projectjared

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nickswhite replied to your photoset “The Road to Berlin (30 Days to Go): Hurdling Trees and Fighting the…”

Looks very much like the Itchen Navigation. Great run which can take you all the way from the airport to Winchester if you want. Glad to know that ‘bridge’ is holding up..

It was the Itchen Way. Loved it. It’s a bit overgrown after about 5km as you head towards Winchester but a great route to run. Will definitely do it again.

Tags: nickswhite

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derfeierabend replied to your photoset “My First Ever Nutribullet Smoothie Today I lost my Nutribullet…”

The Nutribullet looks pretty portable; am I correct? I’m thinking about picking one up but am moving overseas this week, so my space is fairly limited.

I wouldn’t take it to work with me ;-) but, for a move overseas it’s probably doable. About the size of an American football. I’m finding it to be a brilliant all-in-one as well for making everything from soup to pesto.

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Protein Recovery Drinks: MaxiNutrition Cyclone Milk Packs a Creatine Punch
There’s a new protein recovery drink on the shelves from the guys @maxinutrition - Cyclone Milk
This pretty convenient 300ml bottle packs 30g protein but comes with an extra 3g creatine punch aimed at helping add more power to your workouts and speed your recovery in one easy-to-swallow hit.
I like the ease of having the ready-made bottle, particularly if you’re out running somewhere where it’s hard to carry and mix up a protein shake to hit that 20 minute post workout window for getting protein into your body fast.
I’ve only tried the strawberry one but that tastes pretty good and I found it easy to get down even after an intense 13 miles.
The downside? It’s got dairy in it which doesn’t fit the paleo way. There’s also a decent chunk of sugar, around 14g. While having carbs helps give your body the ready energy to process the protein, I’m not too keen on having that much sugar in one hit.
So What is Creatine and Why Should it Help?
"Creatine is non-essential dietary compound that is found naturally in foods like meat and fish. It is also produced in small quantities (ff1g) within the body (in your liver) and stored in muscle cells, where it’s used to power high intensity muscle contractions.
With the limited supply available, creatine supplimentation has been shown to be safe and effective and remains one of the world’s most popular sports nutrition nutrients.”
Essentially creatine has been shown to help improve training.
Will I Be Using Cyclone Milk in Training?
I think I’d still prefer to look to more natural sources of protein for my recovery. That said, this could be a solid back-up for the times where I’ve not managed to prep something or I know I’m going to need a portable recovery option.

Protein Recovery Drinks: MaxiNutrition Cyclone Milk Packs a Creatine Punch

There’s a new protein recovery drink on the shelves from the guys @maxinutrition - Cyclone Milk

This pretty convenient 300ml bottle packs 30g protein but comes with an extra 3g creatine punch aimed at helping add more power to your workouts and speed your recovery in one easy-to-swallow hit.

I like the ease of having the ready-made bottle, particularly if you’re out running somewhere where it’s hard to carry and mix up a protein shake to hit that 20 minute post workout window for getting protein into your body fast.

I’ve only tried the strawberry one but that tastes pretty good and I found it easy to get down even after an intense 13 miles.

The downside? It’s got dairy in it which doesn’t fit the paleo way. There’s also a decent chunk of sugar, around 14g. While having carbs helps give your body the ready energy to process the protein, I’m not too keen on having that much sugar in one hit.

So What is Creatine and Why Should it Help?

"Creatine is non-essential dietary compound that is found naturally in foods like meat and fish. It is also produced in small quantities (ff1g) within the body (in your liver) and stored in muscle cells, where it’s used to power high intensity muscle contractions.

With the limited supply available, creatine supplimentation has been shown to be safe and effective and remains one of the world’s most popular sports nutrition nutrients.”

Essentially creatine has been shown to help improve training.

Will I Be Using Cyclone Milk in Training?

I think I’d still prefer to look to more natural sources of protein for my recovery. That said, this could be a solid back-up for the times where I’ve not managed to prep something or I know I’m going to need a portable recovery option.

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Road to Berlin (29 Days to Go): Progress at Last

Distance: 20km

Flies Eaten: 0

Bikes Overtaken: 4

Postive to Negative Thought Ratio: 80/20

Today I put in my second 20km aerobic capacity training run of the week and what a difference a few days can make. On Wednesday I felt like I was running with lead in my boots, today I was some of the way back to feeling like a runner.

My split times weren’t anything to write home about but the purpose of this training run wasn’t to be putting in race pace miles. It’s a building block and I was really pleased to spend a good half of the distance running with a freedom that’s been missing for the past three weeks.

It’s put me in good spirits for tomorrow’s 10km higher intensity run. Looking forward to seeing how fast I can go while sticking to a heart rate between 159-167 BPM.

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Match made in heaven. The @inov8 Race Ultra 0.5 loaded with @SOSRehydrate citrus. All set for a 75% pace 200m training run. #runblr #runninggear #runspiration #fitblr #marathon training

Match made in heaven. The @inov8 Race Ultra 0.5 loaded with @SOSRehydrate citrus. All set for a 75% pace 200m training run. #runblr #runninggear #runspiration #fitblr #marathon training

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The Road to Berlin (30 Days to Go): Hurdling Trees and Fighting the Hurt

For the past three weeks I’ve been running like I’ve got lead in my legs. Not just tiredness but weariness too. It’s the first time in three years that I’ve had such a consistent period of runs where I’ve felt below par.

So when I stepped out for Wednesday’s 20km run down on the outskirts of Southampton, while visiting family, I wasn’t really relishing a tough run alongside main roads.

While the now all too familiar fatigue in my legs was there again, I was lucky to find a hidden trail that meant I could put in a good half of the distance surrounded by green.

It’s amazing how a decent trail can help you battle through a tough run. The struggle was made all the more strugglesome thanks to a few fallen trees and water obstacles to navigate along the way. 

Just like the geese on the track from Tuesday’s speed session, I figured you can’t let a little thing like tired legs and trees get in the way of your training. So I pushed on through and got the miles in.

Back on Track

Yesterday I was back at the track for a set of 15 x 200m in 37 seconds with 200m jog recovery. Luckily the track I chose this time was goose free.

Even better, like magic, my legs felt brand new. Warming up I was fearing the worst but I clocked every 200m interval in 37 seconds or under.

It’s a huge confidence boost for the Berlin Marathon at the end of September.

Dare I say it, I’ve even started to enjoy sprint repeats. There’s something about ‘powering’ off the bend into the straight that’s pretty cool. Of course, when I say powering I mean that in the loosest sense of the word.

Coming Soon

Next week’s 200m repeats are going to test my confidence further. Here’s what I’ve got lined up.

20 x 200m with 200m jog @36

21 x 200m with 200m jog @35

And before I get to those nasty looking sprints I’ve got another 20km, a 10km and some strength training.

Now’s not the time to blink.

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My First Ever Nutribullet Smoothie

Today I lost my Nutribullet virginity. Unlike when I lost my actual virginity, I’m pretty impressed with the results.

I used kale, broccoli, mixed nuts, seeds, flax plus a handful of raspberries, blueberries and half a banana. Add water, whizz it up and you get some green stuff.

Despite that fact that this looks a nasty shade, it tasted pretty good.

The machine is super easy to clean and that makes a huge difference.

It’s fast looking like the best way to use up left over veg.

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valiin replied to your link “How to Fuel for a Half Marathon? New Study Suggest Gels Are the Answer”

Does this mean that it’s best to use gels every 20 minutes from the start of the race, or is it every 20 minutes after a certain amount of time?

Advice on this varies wildly. Some experts suggest taking gels on the start line, some say wait until around 45 minutes in. I personally prefer to start 20 minutes in and then top up every 20 mins. I find consistency is really key otherwise I tend to get highs and crashes.

Tags: valiin

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It Was Only a Matter of Time…

We runners have been dunking ourselves in icey water for a long time so sticking a bucket of the cold stuff over your head ought to be pretty straight forward. It wasn’t. Much prefer ice baths.

I’ve donated for the ALS Challenge. You can donate here too.

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"How do I fuel for a half marathon?" is a question I get asked a lot. The 13.1 mile distance is a natural step up for new runners making progress but it can be a bit daunting when it comes to what you need to before, during and after the race.

The biggest concerns is what - and how much - to take on board during the race. With all the carb gels, sports drinks and advice about hydration, it can be confusing for first timers and seasoned half marathoners alike.

The general recommendation is 60g of carbs per hour for exercise over an hour and a new study by the International Journal of Sports Medicine has suggested that gels beat glucose drinks.

The study tracked the treadmill half marathon times for  fifteen runners on three occasions. Each runner tested three fuelling strategies.

Each ran once drinking 20 grams of carbohydrate every 20 minutes, and twice while taking a gel containing 20 grams of carbohydrate every 20 minutes plus drinking a non-caloric electrolyte drink whenever they wanted.

The carbohydrates in one of the gels came entirely from glucose, the other gel contained a mixture of glucose and fructose.

While the study found no significant difference in performance, the water intake on the runs where sports drinks were consumed as a main fuel rose significantly.

But perhaps more importantly the researchers also found that although during the gel half marathons, the runners lost 2-3 percent of their body weight; but said that amount wasn’t large enough to cause performance declines from dehydration.

In plain speak that means you can get the same performance from gels plus water that you would from sports drinks and frankly it’s easier to consume gels on the move than drink 60g of carbs.

Though it’s still necessary to take water on board during the race.

Half Marathon Fuelling Tips:

1. Take a 20g carb gel every 20 mins

2. Drink small amounts of water or non-caloric electrolyte drink (e.g. SOS Rehydrate) regularly

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