MAF Review and the future........

So while I'm currently resting I've started to review my MAF journey and planning out the next part of it

My main focus is Manchester Marathon on 10th April 2016....I've got a goal of sub 4 hours for my first and honestly believe MAF can take me there, I've got about 15 weeks to train depending on when I start back up again properly.

But while thinking about the structure of my plan, I started to go over the last 2 phases of MAF I've done

I've got other posts summerising below in more detail

http://seguhi87.blogspot.com/2015/08/my-maf-journey.html

http://seguhi87.blogspot.com/2015/09/maf-update-updated-23092015.html

http://seguhi87.blogspot.com/2015/10/maf-update.html


**Note** There is a lot of data floating around my blog , please don't be put off by it, it's just the analytical side of my mind if you need it explaining then please feel free to ask.

The main purpose of this post is to cross-reference both phases and work out the amount of time spent at MAF and the time spent over MAF and see if the more time spent at MAF has an impact on my MAF Pace.. **2nd Part coming soon...Excel has really hurt my head tonight**

After a lengthy stint in Excel (see above) copying the information from my Strava where I've got the bulk of my data ( there are some gaps when my watch didn't record or I had to input it in as a manual entry so it is a slight under calcualtion)

** The zones are taken from my Strava based on previous HR Max so they don't directly link with MAF but come close enough...I've customised Z2 in Strava to stop at 157pm so least it will link with my MAF HR

So the pictures below are the amount of hours spent training (Total) then broken down into time spent in each Zone with Z2 being as close to MAF



The difference is quite noticeable between the two much more time spent in Zone 3 and Zone 4 in the 2nd phase I did a lot more club runs and faster sessions the 2nd time around also I trained a lot more and completed some bigger distances the 2nd time around which added on to the total time



For me it's nice to see this type of information as text and try to understand it

It's also lead me to a much more structured approach to my training for the marathon...TIME TO GET SERIOUS... I've done MAF for about 9 months total over the last 15 months and I can see myself doing a lot more in the future for my goal but for 2016 everything needs to fit in place as much as possible.

I can't be running MAF and eating junk or having off /days/weeks where I get caught up in the speed of club runs or parkruns to break my PB ( I know it will happen at times and it's how I adapt to it that helps and think about the bigger picture) I have to stick to my goals.

I'll be outlining my plan for Manchester and blogging about each week/month in the near future

I'm really looking forward to this challenge and I am so happy to have discovered MAF

Thanks for reading

Warrington Way 40 Mile Ultra

So I've been fascinated with Ultras since I've read Born to Run so when the opprtunity to sign up for a local 40 mile race I was all in...and very excited

So the race was opened in Spring and I signed up pretty much straight away ( 2 weeks after it opened ) I didn't let the fact I had only ran 2 10k races and  by the time the race started on 7th November 3 HM I'm a bit optimist (sometimes to my own detriment)

As most people know I follow the Maffetone method for my training so my idea was just MAF long runs it didn't really pan out as planned and my longest runs in prep were 18 miles and marathon simulation on 4th Oct which helped

So fast foward to 7th Nov and I'm still awake at 2am (on the couch as not to wake the family up)

I get up at 5.30am and make a coffee have a banana and raisin and nut bar and get changed waiting for my lift who arrives at 5.50am

When we arrive the heavens open and it's raining (perfect Ultra weather apparently) 

I'll break the race down into each 10 mile section

Lymm - The Plough 

This section was very muddy and wet the first mile was spent jumping through puddles and mud you then hit the fields and Warburton Bridge which was ok the weather didn't help you cross one field into Dam Lane where my friend was waiting for me, he gave me the news that the leader (I found out later it was Charlie Sharpe) came through at about 7 min mile pace sheesh we ran and chatted for a bit then he branched off to go home and I ran the last 2 miles to the checkpoint myself 

Time 2hrs 1 min

The Plough - White Moss Garden Centre

I got to the 1st CP just after 3 members of my running club Julia, Lisa and David we had a brief chat and something to east (jaffa cakes and coke) and then decided to set off together bar a short detour (left instead of right) we soon got back on track as I was running MAF I ended up a little bit over my HR in trying to keep up and eventually lost them all together - this section had a little detour in it due to water works being done on part of the route a couple guy ahead of my ended up going the wrong way (quick shout to them sorted that out) and then we arrived at the 2nd CP 

Time 2 hrs 44 mins

Widnes - Hatton

This next section was by far the easiest section mentally due to knowing the first 7 miles of the route I had run it numerous times and didn't need to check my map this was a tough section physically due to going over my longest run distance this was helped by a visit from my cousin and few others from my running club at mile 27 that spurred me on 

Time 2hr 52 mins

Hatton - Lymm

Once we reached the final CP there was a group of us (Ben and Howard the 2 guys I shouted to earlier and Denise a women from my running club 2nd Claim) we mingled with another two local runners and set off I ended up going with the two runners and Denise and left Ben and Howard to use the CP they weren't far behind us but I had home in sight

Time 2hr 33

Total Time 10hrs 10 mins

This section was very tough legs were heavy and I was tired but I ploughed on it was sort of a game of keep up until about mile 8 when I put some music on to spur me on and it sort of had the right effect I ended up leaving everyone behind and finish the last 2 miles very strong and 10 mins ahead of Denise and the other two women and 25 mins ahead of Howard and Ben - I felt a little bad due to running with everyone for such a long time but I needed to get done

I really really enjoyed this race it was tough but I learned quite a lot about myself during it and considering I had only done my first HM in May to jump up to an Ultra was a big ask but I did it

I am going to take away a lot from this race I think knowing the route helps massively and gradually increasing mileage up to the required distance is the way forward it is on my list for 2016 and I'll definately better my time from this year

Ultras aren't for everyone but I'm pleased to say that they are for me

Thanks for reading

All smiles after 41 miles

MAF Update

Brief post today more visual that written

After doing my 5th MAF test last night and my 9th Test in a year from October 14 to October 15

I thought I would graph my progress from the last year

I have included the times below the pictures in case you can't see the times/dates on the graph

1st Phase of MAF between Oct 2014 and Feb 2015

MAF Tesr times from 1st Phase

2nd Phase of  MAF between June 2015 upto Oct 2015 **This phase is still ongoing**

Overall progress charted between both Phases

As you can see there is a big improvement over the last year so I would say the method works while it's not the be all and end of training the 4 months spent between Feb and June doing a lot faster running did help improve my times and even lately I've done big MAF runs and the shorter faster runs and am finding a nice balance

I am invested in the Method though and after my Ultra and subsequent rest I will be base building for the foreseeable future I really want to take this method as far as possible

Thanks for reading

So 26.2 miles...

So I'm 5 weeks away from the toughest running challenge I've faced a 40 mile Ultra on Nov 7th

I've posted and asked for advice regarding my training and was advised to do a marathon before hand

I had aimed to get a Chester Marathon place but it didn't happen so my fallback was heading out for 26.2 on my own...this is a summary of my attempt

So I woke at 6.20 I'd pre-prepared my stuff (2l hydration pack, 4 raisin and nut bars, caramac, 500ml flat coke, a banana and 6 pieces of salami cut into triangles split in 3 peices each) I was aiming to do MAF for the whole marathon (more on this later) so I get ready and am out the door start my warm up I set of running my route plan is below

I hit my first niggle with my right foot I've had few issues with my plantar I had to stop after 2 miles and use an insert in my shoe (helped massively) and off I went down to Widnes Victoria Park (5 miles) for the parkrun loop (8.1 miles) and then back the same route to Warrington Victoria Park (16 - 20 miles) for that parkrun loop and then up round to Asda and home (20-26.2 miles) typing it and even mapping it made it seem easy but it was far from it

My plan had been listen to Endurance Planet Podcasts and when the going got tough switch to some music I like (Disturbed) after Widnes I ended up switching to the music much earlier than planned and it really helped, I had aimed to eat and drink every 45 mins, I had a veg burrito at 6.20am (not my smartest plan but didn't repeat too much) I hit the the first two 45 mins beeps easy then my watch stopped beeping or they merged with the mile beeps so I worked it on time I would stop and walk briefly to eat this helped a lot

My furthest distance prior to this had been 18 miles which was a lot harder (partly due to not being prepared) I had attempted to try a new route the same time as doing my longest run (not the best idea) trying to focus on the right way to go didn't help also my legs and foot hurt a lot and my nutrition during the run wasn't mins managed, so this second attempt was much better

From mile 16 it started to get tough and a few walk breaks really helped so my main focus was to do the whole distance as MAF about 12 miles in I turned the HR alerts on my watch of not because I was over but due to it creeping up and it gave me a good feel for Perceived Exertion which I haven't use I still monitored the HR but didn't slow down if it went over 157bpm, you can see below how the splits worked out and the HR for each mile ( I'm very pleased with the breakdown splits are very good and only saw increasing HR above 157bpm a few times in the back 10 miles which is to be expected.

The one difference in doing a distance in training and doing it in a race IMO is the mind...albiet I've not done a marathon race (yet) but the principal is still the same in a race there is an official start and end point and you are supported through fellow runners, the crowd and aid stations this creates an atmosphere that will push you on knowing there is an end in sight, for me doing this distance I could have ended it at any point I could have quit after Widnes ( 8 miles in or at 20 miles in... I did feel like it both times but pushed it from my mind) it was a massive mental battle which I'm glad to say I won

Overall it was a very tough day but I enjoyed it, I set a goal for myself and achieved it I didn't do it for anyone else (any praise I got is appreciated but not the main focus) it was prep for my 40 miler and I feel much more confident about it now, I posted about it on a few of my groups including this one and my running club one and got some nice comments and even got a mention on the running club Twitter page which was a nice surprise

Final picture is on me just after I finished I rarely take selfies during training only when it's been a tough achievement and 26.2 miles on your own can certainly count as tough

Hope you've enjoyed reading

Thanks

MAF Update **Updated 23/09/2015**

So following on from Miguels 60 day MAF update see here

I've become a bit of data nerd and decide to update my MAF Test info in similar fashion (thanks for the tips Miguel)

 I've spent the afternoon on Excel and working out decimals and times etc...my head hurts it's the first time I've done this type of thing and I may update it in future posts so please bear with me numbers are not really my fortay.

I've done a total of 7 MAF Tests and I have grouped them in order (1 = Test 1, 2 = Test 2 you get the idea)

So on to the first base phase (Oct 2014 to Feb 2015)

*Note* the parts coloured Green are to show a % increase (faster) in speed those in Red show a % decrease (slower)

So from Test 1 to Test 2 the first 2 miles have quite a big increase it then drops dramatically over the last 3 miles.












Test 3 and 4 are again quite high in the first 2 miles and very close and the drop by 7% the pace per mile is quite close on Test 4 and very close on Test 3

So I compared the 1st and 4th Test to give a comparison of the 4 months as you can see it's a massive increase (the 1st mile was technically the 2nd mile as I included the warm up in the total distance which why 2nd mile might be higher but then the other 3 are lower)

So I started my second base phase - June 2015 to ongoing (last Test 23/08 /2015)

 (Test 5 is the first test in the new phase)

As you can see this meant a big drop in speed the % getting higher from mile 1 to 2 by 6% and then a drop from miles 3 to 4 to a lower % ultimately levelling out to a 11% decrease in speed 

I then compared Test 5 and 6 in the new phase and I was in for a big shock the numbers weren't nice at all it could be down to starting the TWT test the same week would help but the numbers didn't lie it was much slower

So the we hit my most recent MAF Test and wow progress it back on track the % is back up and very consistent no major drops the pace is consistent aswell

So I compared Test 5 and 7 as they are the (1st and 3rd test in the new phase)

And there was faster miles and slower miles the faster miles were 5% and 6% faster while the slower miles were less than 1% slower not too shabby (35 secs faster on mile 3 and only 9 secs slower on mile 4)

So then I did one final comparison between Test 1 and Test 7 as you can the increase aren't as consistent as some other tests but I think by another 2 MAF Tests they numbers will be more consistent 16% and 14% increase in miles 1 and 2 = 2 mins 8 secs faster with miles 5 being 2 mins 28 secs faster in comparison

I am excited to see where this will lead me I don't expect to drop 2 mins every 4 months ( that would be amazing but lets be realistic) I will keep monitoring it and updating it

It's nice to see the results typed or written down as sometimes you don't feel like you are making progress but the numbers don't lie

Stick with it and thanks for reading.

**Update** 23/09/2015

Wouldn't normally update so soon but seen quite a big improvement from MAF Test 7 to MAF Test 8 as you can see there is a big difference

Now Test 7 on 24/08/2015 was followed up by 6 miles the same day after the Test and 18 miles the Sat after and few shorter runs above MAF 10bpm plus and higher and then Tough Mudder which wasn't MAF but was slow 11.2 miles in 3hr 15mins

So I've been geeking out and working out the difference in time gained or lost over the time spent doing my MAF Tests

*Note* the parts coloured Green are to show an increase (faster) in speed those in Red show a decrease (slower)

The overall all difference I find amazing I am 3:00 mins faster on average from Test 1 to Test 8 if Test 8 was a fluke (I don't think it was) then going of Test 1 and Test 7 the average time gained is 1:34 mins (just under half from Test 8 average) it's still a big improvement 

I more and more focused on MAF over the Winter (love training in the cold) and seeing if I can get the numbers down even further

Look forward to seeing all your progress.

MAF Links and Resources

Links and Resources for Maffetone Method

Below are some of the links I've found useful to help explain MAF and learn more regarding it - this list will continue to grow as


Maffetone Method - http://philmaffetone.com/what-is-the-maffetone-method/

180 Formula - http://philmaffetone.com/180-formula/

The book from my Google Drive

- https://drive.google.com/file/d/0B4fEoP8sweWedmdvbG5RenBLemM/edit?usp=docslist_api

Two Week Test 

There are a few links regarding the TWT they have comments regarding food types and answer a lot of questions

http://philmaffetone.com/2-week-test/

http://www.drgangemi.com/healthtopics/diets/carbintolerancetwoweek/

http://sock-doc.com/carbs_insulin/

Podcasts

Below is a list of podcasts I've found useful regarding MAF discussion

Endurance Planet 

Taken from the website

Endurance Planet is the premiere online destination for runners, cyclists, swimmers, triathletes, and adventure racers who want inspiration and education from podcasts, videos, articles and products to fuel their endurance passion. The show is owned and hosted by Tawnee Prazak, MS, CSCS

It has tons of information on MAF and interviews with Dr Maffetone and Mark Allen and questions from athletes and coaches

http://www.enduranceplanet.com/tag/maf/ 

iTunes - https://itunes.apple.com/gb/podcast/endurance-planet/id73330188?mt=2


 >> Search for Maffetone to find those with Dr. Maffetone as a guest. (They are also cross-listed on the Maffetone website.) These are VERY helpful in assimilating the concepts.


Special notes:
   > The two 2-hour episode featuring Dr. Maffetone and Dr. Tim Noakes is outstanding!

   > Other episodes with Dr. Noakes are complementary to Maffetone training and delve into his Central Governor (brain) theory, low-carb diets, and hydration.

   > ATC (Ask The Coach) 199: 'What You Need This Offseason' does not feature Dr Maffetone but it discusses when to move from MAF base-building phase in the off season to higher intensity training. This is a common question among Maffetone followers.

Primal Endurance

Taken from the website

Welcome to The Primal Endurance Podcast, where we challenge the ineffective, overly stressful conventional approach to endurance training and provide a refreshing, sensible, healthy, fun alternative. Going primal frees you from carbohydrate dependency and turns you into a fat burning beast! Enjoy interviews from elite athletes, coaches, authors and scientists on the cutting edge of endurance training and performance.

iTunes - https://itunes.apple.com/gb/podcast/the-primal-endurance-podcast/id996260187?mt=2

 >> This podcast for endurance athletes is affiliated with Mark Sisson's Primal Blueprint website and Primal low-carb nutrition.

 >> Search for Maffetone to find podcasts with Dr. Maffetone as the guest, or otherss directy related to the Maffetone Method and training at the Maximum Aerobic Function (MAF) heart rate.

 >> Another interesting one (this won't come up in a Maffetone search): #29, triathlete Graeme Turner, who primed his body for a 70.3 with no fuel, only amino acids.  

Blogs

A couple of blogs from members of the group

http://www.miguelrunner.com/maf-test-30-day-results/

http://www.flotography.com/


Special Thanks to Darla Fiztpatrick the information she has contributed is noted in red text



ONLINE ARTICLES

Listen to your Heart: Tips for Navigating Heart Rate Training
  Nov 11, 2015 iRunFar.com post by Joe Uhan, physical therapist and successful ultrarunner:

  http://www.irunfar.com/2015/11/listen-to-your-heart-tips-for-navigating-heart-rate-training.html


The Runner's Battle: Speed vs. Aerobic Endurance

  Jan 7, 2014 post on Competitor.com by Jeff Gaudette. First sentence: "Speed is rarely the limiting factor in how fast you can race, even for a distance as 'short' as the 5K."

  This article explains why a strong aerobic base is critical for improving race results.

  http://running.competitor.com/2014/01/training/the-runners-battle-speed-vs-aerobic-endurance_44036


Train Slow, Race Fast:  Transform your running with heart-rate training

  July 1, 2015 article on trailrunnermag.com by Yitka Winn. This article includes real examples from ultrarunners who saw huge increases in performance after spending a lot of time on aerobic base-building.

  http://trailrunnermag.com/training/training-plans/1901-heart-rate-training-train-slow-race-fast


----------------------------------

VIDEOS

Run For Your Life: At a Comfortable Pace, and Not Too Far

  TEDx talk by research cardiologist and avid athlete Dr. James O'Keefe. This describes the kind of heart damage that can occur by exercising too much / too hard.

  https://www.youtube.com/watch?v=Y6U728AZnV0

Dr. Timothy Noakes: Medical Aspects of the Low-Carbohydrate Lifestyle\

  I have shared this video with several friends. It explains why carbs and the insulin response they trigger (not fat or calories) are so harmful. He shares some interesting background information and research results.

  https://www.youtube.com/watch?v=fL5-9ZxamXc





 

My MAF Journey

MAF Test Progress

So I started the Maffetone Method in October 2014 until Febuary 2015

Links are below

For me it was

180 - 27 (at the time) 153bpm and minus 5 due to diminishing race results = 148bpm

Note - I later changed the 148bpm back to 153bpm the reason for this was my 10k times I based my diminishing results on were 1hr 4 mins (2013) and 1hr 5 mins (2014) and I didn't think it was drastic enough for a 5bpm drop

Below are 4 of my MAF Tests from the period

So as you can see there is a big change from start to finish my last test in Jan was over 2 mins faster than the first one in Oct - combining the warm up and cool do with the 5 mile run didn't help either

I'm getting round to the data side and % increase/decrease etc I like my data it's just getting the time to geek out

MAF Revisited

So I dropped back into MAF after 4 months out during that time I spent time with my running club doing speed sessions 55 min 10Ks, Intervals, Hills and Track Sessions I enjoyed it but decided to commit to MAF for a long time...it also lead me to create the Facebook Group that has grown so fast in 2 months

The link to the group is here

Feel free to join if you aren't already a member we are growing so fast and have new people joining daily all experience levels are welcome, we have people who have done MAF for years and coach other people and complete novices if you wish to join just send the request and I'll approve you

I've only done 2 MAF tests since starting again which are shown below

As you can see the first Test in the new base phase sort of carries on from last time low pace per mile although a big jump from mile 2 to mile 3

The 2nd Test was 9 days into the Two Week Test in which I cut all carbs out and changed my main energy system from sugar to fat

I believe this is the reason for the drastic slowing down

Overall I'm still enjoying MAF  (I really do enjoy it) I aiming for high mileage over the next few weeks and see how that impacts my MAF Test

I am aiming to update and add new posts every week (when time allows)

Thanks for reading

TWT Update,failures and moving foward

So TWT was done on 3rd August 2015 the plan was to add in food slowly.....2 day gap start small and build up gradually.......it didn't work 😭

I've had the following so

Monday

Honeycomb flavour Ice Cream
Chips with my Nandos
Chinese - Hot and Sour soup, prawn crackers, prawn toast and salt and pepper ribs

Tuesday

Iced ring doughnuts x 2

Wednesday

Was going ok yesterday until tea time when I caved for a Chinese again

Soup again with prawn crackers, egg fried rice with BBQ Spare Ribs

Today I've had brown toast,latte with milk and soya latte

Had a better tea tonight steak with veg,cheese and sour cream

So what have I learnt so far

Well things don't always go to plan but I'm in control of the food I eat I said no numerous time during the  TWT so what's different? Why am I better in the Two Weeks than day 15 I shouldn't be

So how do I move forward

Very slowly I've got a wedding on Sun so tomorrow and Sat are no carbs at all Sunday may entail some based on my meal choice

From Monday I'm going to do another full week of the test as I've been getting headaches and needing to snack more (been using good foods) it's very good to know why you are wanting food what triggered it

Being stricter with myself is key the purpose wasn't weight loss (I lost 16lb) the purpose was metabolic efficiency and " fat for fuel " but also to be healthier in general

For anyone struggling with the TWT or anything in general remember if you slip up don't beat yourself up just move forward and try to not make the same mistake again

I've slipped up a lot over the last 4 days but had some good foods still

Don't touch sugar or sweeteners in my hot drinks, not craved full on junk (crisps or soda at all) so while I might had done some damage I'm catching  it before I revert back to my old ways

The TWT does one thing more than others it opens your eyes to your own body

TWT Day 14 & Recap/Summary

Day 14.....done well sort off

Food for today

Breakfast

2 egg omelette with 50g mushrooms fried in 5g butter with 70g cheese

Dinner

100g pork with 100g cauliflower,broccoli,carrots,swede 25g  branston pickle,25g red cabbage 50ml gravy (naughty I know)

Snacks

Peanut butter 25g with 100g celery
40g cheese with 25g mixed nuts

So that's it the final day well as I said sort off I will definitely continue eating the same way 75% of the time I'm on my adding in phase now I'm going to use the whole of August to test my tolerance.

It's been a surreal two weeks I have done similar low carb type things before but as I said previously this is different it's health focused and for me it worked massively

I lost 16lb in total from 228lb to 212lb

I don't have slumps energy wise anymore

I enjoy making new foods up to try

You become almost self diagnostic a food gives you a reaction you know about it, I spent years slumped onthe couch after a big carb based meal thinking I was just tired when it was the food causing the issues

And loads more

It's difficult at first when starting and can get worse but sticking with it is a must I've wanted to cave a few times but I didn't as I've spent a good portion of my adult life indulging in the things I like (not to say I can't again) but I've lost weight,reset my energy and my mindset so I'm sticking with it

It's transforming into a way of life for me as it compliments my training refined products are out of my diet, more wholefoods, treats will be allowed in moderation and if I can't tolerant something then it's back to the drawing board

I truly enjoyed it looking back and now is to look forward to my running goals

40 miles in 2015

2 marathons in 2016

50 miles in 2017

These are just to start with

I would highly recommend trying the Two Week Test

Thanks for reading

TWT Day 13

Day 13....penultimate day

Little bit of leeway today

Food for today

Breakfast

400g broccoli with 60g cheese and 4 rashers of bacon

Dinner

Chicken chassuer ( 2 chicken thighs with green pepper and 100g mushrooms - made with packet mix)

Snacks

10g mixed nuts
Soya milk latte
Glass of dry white wine
90g mild cheddar and 25g mixed nuts (such a nice snack)

Today was a good day today I had a little treat day today sort of I've had soya milk which on the Dr Gangemi TWT page isn't allowed but in Dr Phil's it is so I made a choice and it was lovely, I always made a meal using a packet mix I checked the ingredients and they contained wheat and flour but I made another choice and had it as I've hardly had any family meals during the TWT due to eating at different times and eating different foods it was nice (the family had rice) I had just chicken and sauce and it was yummy and no response so far.

It could be classed as cheating almost but I don't think it is as the amount would be negligible and it's not going to make me drop back into bad habits refined carbs are 99% out of my diet unless absolutely unavoidable.

I had wine I don't drink a lot mostly sweet cider on the weekend or Guinness but cut it out for the test until today it's sort of had a response it's made me sleepy which is good as it's nearly bed time

Got my final day tomorrow and am going for a run aim to get my weekly mileage around 30 longest in a while need to ramp up the miles

I'll be summarising my 2 weeks in my post tomorrow and I'm going to keep the blog going but dial down the nutrition focus (day by day) and link it towards my training more so regarding MAF progress and race goals and publish it once or twice a week (more depth and stats -😍 can't beat the stats)

Thanks for reading

TWT Day 12

Day 12...hardest day yet!!!!!

Food for today

Breakfast

2 egg omelette

Lunch

2 roast chicken legs approx 200g each

Dinner

450g pork belly with 300g broccoli and 60g cheese

Snacks

25g mixed nuts
50g cheese
250ml almond milk

Today was tough I nearly caved today it's payday and on payday we always treat ourselves to a takeaway or drinks or both

I had a early finish from work and was doing some shopping and then met my wife and the kids on the park and I was the one trying to convince her for a chinese takeaway (no rice and an omelette as main) but normally we have soup,prawn crackers and salt and pepper chicken wings (they were mentioned as well) I pushed a bit but eventually her and her friends convinced me otherwise and I feel better for not caving in

It's easy to start this test and it can be hard but it helps having supportive people around you (my family,friends and people on the group) I'm 2 days away from finishing and I would be so angry as myself if I'd have given in

It was hard today but I got through it

Thanks for reading

TWT Day 11

Day 11

Normality ensues again I'm so used to it now I take less snacks each day as I'm not hungry and craving anything

Food for today

Breakfast

2 boiled eggs

Lunch

300g broccoli and stilton soup

Snacks

Mixed nuts 50g
100g celery
20ml coconut oil in 300ml fresh coffee

Dinner (after running)

221g lettuce with 100g of tomato,100g cucumber,25g cheese with 125ml of sour cream

I'm not having to keep myself hungry like the beginning of the test I had my eggs at 7.45 and wasn't hungry for my dinner I ate because of the timing of my breaks in work so it's nice not to crave food

Running again....as I type this ouch

Did 10 miles last night on a fairly flat route did another 10.5 tonight on a not so flat route my legs are shredded but needed the back2back for my body to adjust.

I wasn't in the mood all day kept debating putting it off and going on Sunday but I stuck to my guns and it was really enjoyable I did a new route (which always helps as you're exploring or in my case getting lost) it was 3-4 miles there then a 3 mile loop x 2 then 3ish back as my legs died I stopped the Garmin at 10.5 and used the last 1.4 as cool down, I've also been increasing my warm up to the 15 + mins advised something I didn't do previously and enjoying it so far

3 days of the test left and payday tomorrow so got my shopping list ready can't wait to start cooking more ideas and adding foods in and seeing where my tolerance is

Thanks again for reading

TWT Day 10

Day 10

Running today...

Food for today

Breakfast

Broccoli 250g with 100g beansprouts two eggs and 20g cheese (I'm in more veg for breakie atm)

Lunch

Olives in lime and coriander dressing

Dinner

121g steak with 2 peppers and 2 onions cooked in EVOO with paprika and 75ml of Sour Cream

Snacks (after running)

25g Mixed Nuts
300g broccoli with 10og beansprouts 25g cheese and 75ml sour cream

Been a good day again today I'm adapting more everyday checking things I'm preparing for what I can add back in but looking forward to doing it gradually and creating foods that work for me

So I went running again did 10 miles as those who follow me on Strava can see and it was really good bit of aching towards the end and while pace was slower than January for the same loop I enjoyed it and it was consistent I've started listening to Endurance Planet podcasts (Ask The Coaches more so) on my runs and these give a lot of insight in MAF and different scenarios - I'd recommend it

I hoping for another 10 miles or little more tomorrow train myself for running on tired legs in prep for my Ultra

Thanks for reading again

TWT Day 9

Day 9

Not really much to report today no issues it's becoming normality and while food can be limited (payday awaits) with better planning from the beginning of the month it will be easier and much more food variety

Food for today

Breakfast

250g broccoli with 100g beansprouts  (surreal having veg for breakie but set me up well for the day)

Lunch

300g homemade broccoli and stilton soup

Dinner

212g Iceberg Lettuce 100g tomato 84g brie

Snacks

50g ham shank
40g peanut butter

Today seemed to go faster than most days there was less focus on planning my meals the first week is about adapt I would say my mind is already adapted my body is catching up, I'm already looking at food ideas for the future but changing things for the better can I make muffins with the kids yes but using wholemeal flour etc trying to find the best version of what I can eat.

So tomorrow and Thursday are running days...no pressure this time just 10 miles each day start the Ultra training off with a bang

Thanks for reading

TWT Day 8

Day 8.......so I've lasted a week another one to go and I'm excited for it

Today was temptation overload I've been to Blackpool with my wife,kids and her friend and her two boys

For those not from the UK... Blackpool is seaside town famous for it's Tower and Fair and typical seaside food hotdogs,donuts,ice cream, fish and chips,burgers etc all the food I can't eat

Food for today

Breakfast

2 boiled eggs and 30g of Brie

Lunch

250g mince with 90g mixed salad leaves,150ml sour cream 25g cheese 100g tomato

Dinner

Mixed Olives
King Prawns in lime and coriander dressing

Snacks

50g Mixed Nuts
Seafood Sticks (processed I know but only realised afterwards)

It wasn't that tough today overall just surreal I'm so used to being worse than the kids and craving all that type of food and getting it lol but I just didn't think about it you walk past hundreds of places selling the same things and it just wasn't an issue

It took a bit of clever timing I have my lunch at 11.30 while the kids were playing in arcade so I wasn't hungry while everyone had food including chips and mash etc not eating while other people eat aswell if strange but I fed my daughter (that's always fun haha)

Dinner was a struggle as we were planning on going KFC so I started doing my research in can I have anything I'd settled on salad with chicken but the chicken contains wheat flour and I was toying with the decision I'd half decided to have it and then fully decided not to and we couldn't go anyway, so of to a supermarket for tea and hoping for cooked chicken (no luck) and the pre packaged one most of them had rice flour in so that's a no no hence the olives and seafood.

I've enjoyed today and while not fully being tempted by things I'm sticking to my guns if asked and checking labels before hand to make sure it's suitable a practice that will become more important when adding food back in as I'll be working out what brings back my symptoms

Thanks for reading

TWT Day 7

Day 7...was interesting today

Food choices

Breakfast

2 eggs fried with 200g mushrooms and 20g cheddar cheese

Lunch

250g homemade broccoli and stilton soup

Dinner

Roast Carvery (Pork, Turkey, Beef 50g each) Veg (Carrots and Swede (Turnip),Parsnips,Green Beans, Cauliflower and Broccoli, Fried Onions,Cabbage) about 200g each maybe less

Snacks

25g mixed nuts

So after my dinner I had a symptom return I felt tired and sluggish and ended up falling asleep for 15-20 mins this was quite normal pre TWT after a heavy carb based meal, I think it was down to the parsnips and swede,

I was trying to look up if it was allowed but poor internet where I was eating so made a decision and while not the wrong one it made me question things slightly

Can I stick at this for another week or longer when adding things in?

Can I cut out things that I like such as pizza,ice cream and a meal out or takeaway etc

The answer is yes I don't miss that stuff I'm happy eating this way and while looking forward to adding foods back in if I want pizza I'll make one with wholemeal flour or buy/make proper ice cream it's about making healthier choices and finding the fun in food again I got so much enjoyment from making a soup last night it was so simple I've always liked cooking but this if different and if I slip that's fine it's about it being the exception to the rule not the normality

I thought I had ruined the test but after a few comments I'm sticking with it

Thinking about it I could put it down to a few things definitely higher carbs in parsnips compared to other veg almost double a carrot but I've not ate that amount of carbs from veg that I ate today since starting the test it was about double so it might be my body just reacting.

Also I was up quite late last night 1.30am and while I woke this morning feeling rested and ready for the day it could have caught up with me.

The one plus from this is my symptom went away almost instantly I had my sleep then 10 mins later I was fine energy levels were normal previously I would have been sluggish all day and yawning and tired I'm sat here typing this feeling the same as I did when I woke up so the test is working.

Even more fun tomorrow trip to the seaside...temptation everywhere but I'm prepapred

Thanks for reading

TWT Day 6

Day 6

MAF Test...yay then nay....then well stop overthinking it!!!

It was horrible 4.7 miles of stopping and starting HR up to 160s and 170s then down to 140s, I was up early enough gave the kids their breakfast had a fresh coffee with coconut oil and out the door

Everything was just slow and sluggish didn't enjoy it but had it happening differently in my head, I posted early re possible diminishing returns and got some good answers I think I already knew deep down it would be tough today but I was hoping I would have been better than my last MAF test but there's plenty of time for that my body and energy systems are adapting it's the TWT not 5 day test!

Food for today

Breakfast

Coffee with 20g of coconut oil (blended)

2 egg muffins (after my run)
Another coffee (no CO)

Lunch

120g fresh chicken

Dinner

250g mince, 50g mushrooms, 20g onion cooked with spices for healthy lettuce burritos with 150ml sour cream 300g lettuce, 100g tomato and 64g cheese (was really nice)

Snacks

Brocolli and Stilton soup 300g (homemade)
15g Peanut Butter

Overall good day getting some good food ideas to continue with after the test quite cheap and easy to make,taste great and healthy

TWT Day 5

Day 5

Today has been a little bit tougher than the last 4 days energy wise I felt tired mid afternoon almost dozed of on the couch, not sure if it's test linked or just a little tired overall I've  been sleeping easier since starting the test

Food for today

Breakfast

2 egg muffins

Lunch

100g feta baked with two tomatos,3 tablespoons of EVOO and 45g rocket and spinach

Dinner

255g Rump Steak with 200g mushrooms and 75g blue cheese and 150g asparagus

Snacks

4 carrots chopped
25 mixed nuts

3 cups of decaf coffee - might answer my mid afternoon slump caffeine withdrawal compared to the other days

It's been a good day again

MAF test tomorrow....can't wait

TWT Day 4

Day 4....feels like I've been doing it longer

Good day again today getting used to it now playing round with food ideas

I made Egg Muffins as a change from boiled eggs for breakfast last night (found a recipe on Pintrest) but I used

3 Eggs
100g Frozen Spinach
1 chopped tomato
50g cheese
1 tablespoon EVOO

Cook veg (any is fine try different ideas and meats) in oil until soft,mix eggs and then add cheese and veg then mix it all together and pour into silcone or metal muffin tin and bake 10-20 mins (makes 6)

I added a little bit too much water to the eggs to thin the mixture out so mine were slightly watery especially  with the water from the spinach but still yummy with a full avocado none the less

Food for today was

Breakfast

2 egg muffins, full avocado

Lunch

100g Round Lettuce, 128g Pollock, 100g Sour Cream

Dinner

Baked Feta 100g (chop into chunks, mix with a tablespoon of EVOO,oregano,salt and pepper..bake for 10-15 min @ 170)
45g Rocket and Spinach Salad
Mixed Nuts 25g roasted for 5 mins

Snacks

25g mixed nuts
4 celery stalks chooped into batons
75g sour cream
Big teaspoon of natural Peanut Butter

Today was a better day food wise bit more variety the baked feta was so simple and tasted amazing, I can see meals from this being incorporated into my life for a while, it's  funny how removing the "so called" staples from your diet that TWT calls for can open your eyes to other options it's  refreshing

I'm looking forward to the weekend as got a few more meals planned just gotta make sure I've got enough food to last

I'm hoping for a MAF test on Sunday afternoon really interested to see how the test might have impacted or improved my running

Thanks for reading again 😆😆

TWT Day 3...

So Day 3 arrived 😢😢

This is one I though I would struggle on as I don't work Wednesdays and have my kids and it's the first day of the school holidays

BUT I would say it was my best day yet I had a bit more prep time this morning for food and was not even bothered re temptation I went to a supermarket to stock up a few more bits (more salad,brie,feta,mince,sour cream) I even bought a fresh loaf for my wife and the kids and didn't feel anything same with buying the kids food (sandwiches and sausage rolls) nothing normally I'd inhale their leftovers but just wasn't fussed,

Our local coffee shop is another one where there are tons of tempting items but it was black coffee to take out it's been a strange day as I didn't at the time even notice the temptations I knew what I can have and that's that.

Food for today

Breakfast

2 egg omelette with frozen spinach,pepper and cheese and half an avocado

Decaf coffee

Lunch

25g round lettuce, 100g of  tomato 208g of white fish  (frozen pollock)

Dinner

Pork chop,pepper and 2 onions fried in EVOO, tablespoon of sour cream  (50g/ml)

Snacks

25g Mixed nuts (walnuts,brazil,almonds)

Half Avocado with tablespoon EVOO

Chopped pepper and cucumber

Total cals 2,006 but I walked total about 2 hours so burnt 682 which makes 1,324

The calories are not to be stuck to rigidly I'm just used to it

Overall I really enjoyed today my energy levels are consistent throughout the day not up and down I eat when I feel hungry but that doesn't  take over  and becoming a craving.

I'm hoping to attempt a run
tomorrow providing my legs are better (I'm a lot better today after foam rolling...Thanks Fiona 😆😆)

Thanks again for reading pics below are of the food today.

TWT Day 2

Owwwwwwwwwwwwwww....sore quads!!!

Day 2 of the Two Week Test and I have serious DOMS I feel worse in my legs than when I did both my Half Marathons and they were hilly...squats can hurt if you do 60 after not doing them for about a year 😢😢😢😢😢

Oh well resting from the bodyweight work until I can walk down the stairs without wincing

Right enough feeling sorry for myself

Food for today

Breakfast

2 eggs hard boiled and half an avocado with tablespoon EVOO

Lunch

250g frozen mixed veg (broccoli,carrots and cauliflower) cooked in 25g butter with 140g tinned Tuna mixed with tablespoon EVOO

Dinner

100g Round Lettuce, 1/4 cucumber chopped with 38g cheddar, 100ml sour cream and full avocado

Snacks

5 carrots and 2 bell peppers - chopped up

4 cups of coffee
1 green tea
8 pints of water

Cals according to MFP

2,354 which is over but I'm not that bothered about as I was massively  under yesterday (had 2,115 spare after my run and bodyweight circuit)

Today was ok I had a slump energy wise mid morning and the green tea didn't sit well made me feel queasy but been a good day I'm going to start eating some nuts and try to change the meals up slightly tomorrow 

Enjoying it still feeling less hungry  anf symptoms are gone no bloatedness after meals, more energy starting to creep in hoping for a MAF run on Thurs (providing I can walk normally) looking forward to that if not Thurs will be Sunday

Funny point though my wife was having a caramac as a treat and she was teasing me with it asking me to smell it (it was fine I wasn't tempted) I did and it smelt different than before it was like I could smell the sugar in it and I didn't like the smell...might be something or nothing but was strange

Thanks for reading

TWT Day 1

So Day 1 arrived for me to start the Two Week Test (TWT).....yay

I was starting a bodyweight program today aswell as my first run in 11 days after a rest/eating period (it was my birthday).

So up I got 30 mins than normal 6:15am downstairs to do my workout, put the coffee machine on and check over my prep from yesterday

Food for today was

Breakfast

Fresh Coffee and Coconut Oil (blended)

2 medium boiled eggs (with salt and pepper)

Lunch

Lettuce, cucumber, pepper salad with 75g cheese and 50ml sour cream

Dinner

Lettuce, cucumber, half an avocado, tablespoon EVOO, salt and pepper

Snacks

2 chopped tomatoes with herbs, salt pepper and tablespoon of Extra Virgin Olive Oil (EVOO)

5 carrots (peeled and sliced into batons)

To be fair today was more than ok, I feel I have good willpower (we have a tuck shop in work and I wasn't tempted)

I spaced my meals out well enough (might take more snacks tomorrow)

I had good energy throughout the day I had about 5 cups of instant coffee with no sweeteners (not as bad as I thought it would be) and plenty of water about 8 - 10 pints

I managed the bodyweight session in the morning (although messed it up and did more squats than called for....ouch my poor quads!)

I even managed a club run session tonight total of 7.7 miles....quads are really sore 😭😭😭

Although these are now filtering to minimal if not stopping all together as the HR spikes a lot and struggled to keep at MAF so think I am going to put in a good few solo sessions over the next few months hoping my MAF pace drops to more sustainable pace for club sessions

Overall a good first day I was hoping to do the bodyweight session every morning but the way my legs feel right now that might not happen I'll think I'll do 3-4 days this week to build up slowly

1st picture is Breakfast

2nd picture was my dinner (it was amazing)