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