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London Marathon Training – Week 3

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Week 3 already and another high mileage week planned.

Monday started off with a 3.3 mile walk with my wife, immediately followed (after a quick change into my shorts) by an 8 mile run. This included 4 miles at potential marathon pace (MP). The MP miles averaged 6.15 pace, which as you can imagine, I was very pleased with, especially as my heart rate (HR) was lower than in previous marathons.

Tuesday was my first double day of the week. It started with an early 10 miler, all at an easy effort and not focussing on pace at all. I ran 4 miles to the club in the evening to the club before joining them for another 8.2 miles, including some faster miles helping keep someone company who was aiming to run at his marathon pace. Those faster miles, my 17th-20th miles of the day, averaged 6.25 pace. Once again I was very pleased with those after that amount of mileage in my legs.

On Wednesday I put my sensible head on and just ran at a very easy effort level and once again didn’t focus on the pace.

Thursday was an interesting running day and I think I almost underestimated it. I had to drop my car into the garage for a service. I dropped the car at 8am and ran at an easy effort home. However, town to Wigston is net uphill so although I was running at an easy effort, the 4.25 miles home felt harder on my legs than I thought. However, without a car I had the choice of catching a bus or running back to collect it. As I am not one to take the easy option I decided to run back. As it was a net downhill the 4.37 miles back felt far easier than earlier. Two runs down by 12pm.

The next run was the Next Running Group and week 9 of their Couch to 5K plan. However, as they have been doing so well we decided to go on a ‘magical mystery tour of Enderby’! If anyone knows Enderby they will know that there isn’t much magical about it and the only mystery element was that I allowed each person to pick part of the route. This meant that (with a bit of creativity towards the end) we managed to run bang-on 5k. High-5s all round!

My final run of the day was the Wigston Phoenix hills session. Running late due to the extra few minutes with Next, I managed to see runners from the club just setting out as I neared the meeting point. Luckily, as they were warming up and I already had with Next, I managed to catch them just before they got to the first hill. 16 reps of various hills later and I was blowing hard! The hill session was 6.67 miles bringing Thursdays total to 18.76 miles.

Friday should have been a recovery day and would have been, had the client I was running with not been faster than she let on! So after 5 miles of various hill reps around Wigston and finishing with some sprints on the flat, my legs were feeling it again. However, I can’t complain as she pushed hard and was faster than she thought as well and, after all, it is my job to get people working.

Saturday is long run day and for the second week running the plan was 20 miles. Once again I thought about letting the time drift by with another ‘Tour de Parks’. I thought I’d see how many green spaces and parks I could run through without looking at a map or plan a route beforehand. I think I managed 15 different green areas/parks within the 20 miles. The run itself started as a bit of a struggle. My legs felt tired and although it was cold, I felt warm ‘just not right’. However, after about 5 miles I started to get into a happier rhythm and settled into a consistent easy effort and pace. By the end of the run, which took a fraction over 2hrs 30mins, I was feeling far better than at the beginning and could have gone on for longer. I had my sensible head on though and really wanted breakfast!

Sunday was a very gentle 4 mile recovery run around Wigston. For the second week in a row my left calf felt a little tight and tired, but nothing I would deem as anything more. However, the biggest aim of my training is consistency so I will not be risking injury.

 

Week 3 Totals: 82.3 miles covered over 11 runs, 3.3 miles covered over one walk, plus some basic core exercises on my BOSU ball.

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When to Exercise When You Are Ill

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We are getting into the winter months, which generally means the cold and flu season is on its way. I often get asked if it’s okay to exercise when sick? I know there is nothing more frustrating than enjoying your exercise programme, getting results and then getting ill, whether it’s a common cold, full blown flu or another horrible bug.

Asking if you can exercise when sick can be a bit like asking how long is a piece for string? It all really comes down to your symptoms, how you feel and the type of exercise you want to do.

I personally use the general rule of thumb that if my symptoms are just above the head (so runny nose, sore throat or sneezing) it’s still okay for moderate to gentle exercise. Take it easier than normal and do nothing that’s going to be too tiring. Personally, I find it hard to take a step back and not go to the gym or run but sometimes you just have to learn to listen to your body and rest up when needed.

If I can feel a cold coming on, but the symptoms aren’t too bad I will just start with some gentle exercise, see how I feel after ten minutes and then either stop or keep going depending on how I feel. If you aren’t too sick and do the right exercise it can actually help your immune system. So if you do just have a common cold and feel like you could do some form of exercise then do just, just far easier than normal.

However, there are some definite signs and symptoms of when you should avoid any type of exercise (usually ‘below the neck’ symptoms): – High temperature – Achy muscles (not your usual post-workout type of aches) – Chesty cough – Swollen glands – Vomiting – Diarrhea

If you display any forms of those symptoms, then you need to rest. It’s more important to give yourself the time to heal, sleep and stay hydrated. There is no point pushing yourself to only make yourself worse. It’s also important that when you are sick that you don’t spread your germs to those around you (you wouldn’t want them to do it to you).

Once you have got over the worst of your symptoms and want to get back into your routine, always make sure you start with an easier workout to make sure you are fully over whatever you had. Going too hard too quickly can sometimes lead to a reoccurrence of your symptoms.

Unfortunately getting sick is a part of life and we can’t be super human all the time. I generally know when I get sick (which isn’t often at all nowadays), it’s my body’s way of telling me I need to listen and slow down a little bit.

Remember it’s okay to put your feet up sometimes and let your body heal. It is better to have a couple of days off to fight off an illness instead of battling through regardless and missing a month when you make it worse. Be sensible.

I’m also not a medical expert by any means so I always advise to seek professional medical advice when you really are unsure or symptoms persist.

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Motivation to Move

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Motivation is one of those things that we can all do with a little more of at different stages in our lives. As you know, exercise can be just what you need to get your mind stimulated and your body energised. Yet every now and then we need a little motivation to get us up and get started.

Here are my top tips for finding that motivation to get yourself moving:

 Know your ‘why?’ – What is your real reason for wanting to exercise? Work out exactly why you are doing this and write it down….everywhere!! Pin it to the fridge, write it in your phone, put it on your desk, even in your car. Whenever you feel that you can’t be bothered, remind yourself of why you are doing this and what it will mean once you achieve your goal.

 Make a play list – Music is a fantastic way to keep you motivated. You can adjust it to suit your mood or the pace of the workout you are doing. Opting for music with a good beat can really help to motivate you to keep going and stay on track.

 Find an exercise buddy – Having other people to exercise with can be just what you need to get you up and motivated. Exercise buddies, whether a friend or Personal Trainer, can not only make the experience more enjoyable, they also help keep you accountable for sticking to your plans.

Use different locations – I like to try running different routes and outdoor places to work out because it keeps it fresh and interesting, plus I get to explore some of the beautiful places in my area. So take yourself over the fields, try different parks and explore different routes to keep it interesting.

 Mix it up – Your body will slowly become conditioned to specific exercises and routines, and you will find you reach a plateau as the challenge is reduced. So keep mixing it up, rotating the areas of the body you are working on and adding new and more challenging exercises. Don’t be afraid to try something new and different.

And remember, always keep in mind your own personal goals as you work towards them. You are capable of achieving anything you set your mind to and the hard work is definitely worth it.

 

 

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Get Over It! Bad Workouts

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Bad workouts and poor races: we all have them and we always will. The more experienced I get the less I worry about the occasional flat session. Instead, I see them as a chance to learn. Here are my main reasons for bad workouts and, more importantly, what to do about them.

Wrong type

Workouts in our weaker areas are where we are more likely to struggle. For example, I’m more of a longer distance runner so when I do short speed sessions I often fall short of the speeds that others can achieve. However, when I do longer tempo runs I can achieve a faster speed for longer.

This has frustrated me as the people I am comparing myself to (I know you shouldn’t, but you do) have very similar race times. I now accept the workouts that are my weakness are more likely to be my ‘bad’ ones. (‘Bad’ is a relative term. In this case, I mean that I struggle to hit the paces which I would expect based, on my fitness level.) I now realise that although I may not be able to run 400 metres as fast as a club-mate, I can beat them over 10 miles.

This subtle understanding of your body’s strength and weaknesses can take the pressure off workouts and make you more accepting of those times when training feels tougher.

Outside factors

I’m surprised at how upset runners get when a workout goes poorly when there’s clearly a valid reason for it. An example of this could be that your child is ill and you have been up all night with them and you feel really tired. Your workout is likely to be compromised due to the lack of sleep and possibly worrying about your child. Anyone on the outside can see this, but the person themselves then view the workout as a poor one and start to let it affect their confidence. People tend to mentally separate life stress from training stress (and sometimes working out can make you feel a lot better), but by stressing over bad workouts you are adding more unwarranted stress to ‘understandable’ stress.

The same goes for the weather. If it’s hot, humid or windy, your workouts will be compromised. How often do you still expect a great session even though it’s hot? This is just setting yourself up for failure. Instead, adjust your expectations and try as hard as the conditions will allow you. A great personal example I have of this is my own interval training. I run my shorter intervals up and down on a straight part of road. If it is windy I have to run into the wind on alternate reps. This means that by putting in the same effort, one set is always going to be slower. So I just focus on the effort I am running at and worry less about the time.

Inadequate recovery

Recovery, or lack of, often plays a role in bad workouts. When a session doesn’t go well, look at the previous few days. Did you have enough recovery and rest? Again, this is where being a slave to a training plan can hurt us. Your training plan should be flexible, where you’re constantly moving things around to make sure the hard/easy cycle is obeyed. As recovery is just as important as the workouts it is sometimes worthwhile taking that extra day to recovery or train at an easy intensity to ensure you are ready to run your harder sessions. If not, you have to understand that you will not perform as well as if you are better rested.

Once again, from personal experience, I know that at the end of a 50-mile week I will not run as fast as if I have run less miles in the previous few days. This is why tapering for major races is important and knowing that running on tired legs is not going to have the same results.

Finally, it’s also important to acknowledge that the body has days that we just don’t quite understand. Some days you just feel ‘off’.

It is hard to accept a bad workout or race when there are valid reasons, but it is extra-hard when there appears to be no reason at all.

Remember, one great run doesn’t make you a world champion and one bad run doesn’t make you a bad runner.

Get over it and move on!

 

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Why Can’t You Shift That Stubborn Fat

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There is nothing worse than feeling like you are doing everything you can, but that last bit of stubborn fat just won’t shift. However, you could be preventing fat loss from a few bad habits that you have without knowing, or you could have simply reached a plateau in your training routine. I’m not going to go all ‘nanny-state’ on you, but if you are struggling, here are some things that could be getting in your way.

 

Your portion sizes are too big – It’s easy to think that because you are eating something healthy, you can eat as much as you want. However, just because something is healthy doesn’t mean you can over-do it. I’d never advise you to go hungry, but if you are eating high-calorie healthy foods, and not watching your portion sizes, you could easily start to gain weight, and store extra fat. Nuts are the perfect example of this, whilst they are a great source of good fat and protein for the body, they are also extremely calorie dense, and extremely easy to over-eat because they taste so good and you just seem to put them into your mouth, one after another. Make sure you are sticking to sensible portion sizes in all the foods you eat, including the healthy ones.

 

You consume liquid calories – If you are someone who drinks a lot of coffee, tea, juice or even worse fizzy drink, then you could be blowing your daily calorie intake in drinks. A large latte or hot chocolate from a high-street coffee shop could contain the equivalent calories of a meal. Liquid calories are also just empty calories, and unless it’s natural fruit juice they generally provide no nutritional value to the body (although be aware of the calories and sugars, albeit natural sugars in fruit juices). Stick to water, black tea or coffee, without sugar to get the fewest calories out of your drinks.

 

You’ve hit a plateau in your training – Your body will get used to any type of exercise, so if you are continuously doing the same thing day in and day out, then the body won’t respond the way it did when you first started. That’s why it’s important to keep the workouts changing on a constant basis. This is why I like to change the sessions I design for people. Just when your body adapts, the intensity or type of exercise changes – so not only will you find you’re capable of increasingly complex and challenging moves, it will help you break through plateaus and boost motivation because you’re doing something different. It’s also the best way to keep enjoying your exercise.

 

Mindless eating – We seem to be getting so distracted with technology that we don’t pay attention to what we put in our mouths. I’m always amazed at how many people I see in coffee shops, using their phones, whilst eating away. I also know of so many people who will sit at their desk and snack whilst still tapping away on their computer, or eat snacks in front of the television or social media. Mindless eating is when you are eating while doing something else and not concentrating on what you are eating. The problem with mindless eating is that when you aren’t paying attention to the food you often find yourself over-eating. Try and make sure that when you sit down to eat a meal, your focus is on that and that alone (although do not ignore the other people around the table).

 

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Why You Need to Eat Fat.

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There is a common myth in the weight-loss world that eating fat makes you fat. For years, the diet industry (and government) campaigned that it was the fat in foods that made you overweight.

Therefore, most foods and diets for the last 30 years have promoted ‘low fat’ as being good. So why is the world getting fatter then?

New studies are now showing that there is no direct correlation between eating fat and your weight. At this point I will clarify that fat contains around 9 calories per gram compared to 4 calories per gram for carbohydrates and proteins. So eating the same amount of fats as carbs or proteins will result in you taking in more calories. But eating fat in moderation, as is the case with everything, will not make you fat.

Eating fat (the good kind), can actually help with fat loss, boost your metabolism and improve overall health. It is also essential for body cell development and certain brain functions. That’s why you will never see me telling you to cut fat out of your diet.

 

Today I’m telling you that it’s time to ditch the low-fat diet, and start incorporating fats back into your meals.

Low fat does not mean healthy.

Due to the power of advertising and marketing, the many years of low-fat diets being promoted has now made people assume that if a food is packaged as ‘low-fat’ it is good for you. However, in order for them to remove the fat from the food, salts and sugars are usually added, together with various additives and flavourings to make the food taste good.

‘Low-fat’ means that the food must contain no more than 3g of fat per 100g (3%) for solids, or 1.5g of fat per 100ml for liquids (1.5%) or 1.8g of fat per 100ml for semi-skimmed milk.

‘Reduced fat’ is even more ambiguous, being defined as the food must contain at least 25% less fat than the regular product to which it is being compared, and at least 3g less fat per 100g of food.

So a ‘reduced fat’ product may still be 50% fat, it is just not as high as the original product it is being compared to.

My advice is to always read the labels and to make sure you know what the food is made up of. Concentrate more on the calorie content of the food. If you need any advice, please get in touch.

 

Why fat is good? Your body needs the right nutrients to function properly. Fats are essential for your body, brain and organs to function properly.  They also help rebuild cells, give you energy and produce hormones. That’s why it’s an essential nutrient to include in your daily diet. Especially when you are doing extensive exercise and your body requires proper fuel. However, there is a big difference between fats. Most people define good fats as polyunsaturated fat and monounsaturated fat and categorise saturated fats as a bad fat.

 

Polyunsaturated fats: These fats help lower your bad LDL cholesterol, as well as contain your essential omega-3 fatty acids. Omega-3 fatty acids are what helps boost brain function, improve your immune system and your mood. You’ll find these fats in your foods like salmon, mackerel, flaxseed, walnuts and chia seeds.

 

Monounsaturated fat: These fats help raise your good HDL cholesterol and lower your bad LDL cholesterol. This helps to reduce the build-up of plaque in your arteries and prevent heart disease. Studies have also shown that these fats also help to reduce belly fat. Foods that contain monounsaturated fats are olive oil, cashews, almonds, peanuts, sesame seeds and avocados.

Coconut oil is another great example of good fat you can eat. It contains medium-chain fatty acid, which are a healthier form of saturated fats. Our body metabolises these fatty acids differently, and immediately converts it to energy for our brain and muscles to function. It’s also great for boosting your immunity, metabolism and helps to improve digestion.

 

Saturated fats: Saturated fats are usually solid at room temperature (animal fats, butter, cheese, etc). These, if eaten in bulk, can raise your cholesterol and increase your risk of heart disease. These fats should make up a lower proportion of your fat intake.

 

Trans fats: Trans fats are the worst, as they are made from unsaturated fat that has been chemically processed to prolong the shelf life of packaged foods. They do not only raise your bad LDL cholesterol, and contribute towards heart disease, but they also increase inflammation in the body. Foods that include these fats are often processed cakes, crackers, crisps, biscuits, butter-type spreads and chips. In packaged foods, look out for the ingredient ‘hydrogenated vegetable oil’ as this is trans fat. You’ll be surprised at how many foods you’ll find that contain these chemically processed trans fats.

 

So, if you want to remove your body fat, it’s not about removing fat from your diet completely. It’s about finding a good balance between eating whole nutrient rich foods like vegetables, fruit, lean meat, nuts, seeds, legumes and fats in moderation. So ditch the low-fat diet and start nourishing your body instead with healthy wholesome foods.

If you want any advice, please contact me using the details below.

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How to Get Away From Emotional Eating

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Emotional eating is probably one of the biggest reasons for people gaining weight and ruining their fitness improvements.

Quite a lot of people over-eat when they experience strong negative emotions, such as depression, anxiety, stress and relationship break-ups. They then feel guilty about overeating and the weight gain that has caused. This causes them to get emotional and over-eat again, causing a spiral that is difficult to break.

If you can learn to control the stress that leads to the emotions, or change your eating habits when you have negative emotions, you can regain control of your eating habits and start to break the habits you have formed.

What is emotional eating? To some extent, we are all emotional eaters. A lot of our social lives are based around food. We socialise or celebrate by going out for a nice dinner or catch up with friends over lunch. Eating only becomes a problem when you are using food to mask negative emotions, or use it to make you feel better. If your eating habits are based on emotions rather than hunger, your waistline and emotional state can suffer.

To find out if you are someone who emotionally eats, you can ask yourself these questions:

Do you mindlessly eat when you are bored, want a distraction and/or watching TV?

Do you reward yourself with food when you are having a good day?

Do you seek comfort in food when you are having a bad day?

Do you eat when you feel overwhelmed with stress and anxiety?

If you answered yes to these questions, then sometimes you eat based on emotions, rather than when you are hungry. It becomes a problem when you are using food to mask a deeper issue, and it’s making you gain weight and have an unhealthy relationship with food.

So how do you break free? The first step is to actually recognise if you are an emotional eater or not. Emotional eating is often just a behaviour or habit we have created ourselves over time. So, as you have created the habit, you can break it. Here are some possible ways to help you break free from emotional eating:

Become aware of your eating patterns In order to remove emotional eating, you need to become aware of your eating patterns and behaviours. Stop and recognise when you are eating out of hunger and when you are eating because of an emotional state. Pause, think before you buy the cake or reach for a pack of biscuits and ask yourself these questions; Am I actually hungry? How am I going to feel after I eat this? This will really make you confront why you are eating in the first place.

Learn the cause Once you determine when you emotionally eat, it’s good to sit down and figure out what is causing you to do so. When you realise what is causing you to overeat you can get to work on stopping it. A good way of doing this is to keep a food diary. Write down everything that you eat and drink in a day and why you have chosen it. Also keep a note of your mood during the day and any good or bad experiences you have had. By writing these things down, it will make you look at the reasons why you are eating and will allow you to make a healthier choice.

Find something apart from eating that makes you feel good Once you have worked out the cause you can then do something about creating a new, healthier, habit. After a stressful day at work you may want to swap the tub of ice cream for a soak in the bath with some relaxing music. It may be that you join a gym and go straight after work to exercise the stress out of your system. Write down a list of activities that you enjoy and make you feel less stressed and happy. Keep the list with you and if you feel the need to eat to make you feel better after a hard day, look at the list instead. Once you get into the habit of using healthier alternatives they will become second nature and you will have ditched the emotional eating.

 Ditch the ‘diets’ While ‘diets’ will work at first for weight-loss, they will not do anything to help with emotional eating. When you restrict yourself with diets it is easy to then want and crave the foods that you have banned yourself from eating. When you eventually cave in to temptation, you will then be left with worse feelings of guilt, anger and disappointment, plus a feeling of failure. This can then result in you falling back into the emotional eating spiral. Instead of restricting yourself to an off-the-shelf diet, try to find some healthy alternatives to foods you previously ate and create your own sustainable food plan. This way you can still eat the foods you previously enjoyed, but in moderation and without the emotions attached to them.

 

Remember, emotional eating is just a habit that has been formed over time and all bad habits can be broken. So if you do find yourself reaching for the ice-cream on a bad day, don’t worry you can break free from the emotional eating pattern.

If you need any specific advice on any area of nutrition or fitness, please get in touch on the details below and I will be more than happy to help you.

 

Want to know more about running, personal training or nutrition?

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My Guide for a Happier, More Positive Life

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A lot of people think that I’m confident and happy with myself all the time but sometimes this just isn’t true. I have as many insecurities as the next person, I just know how to deal with them.

Thinking negatively about yourself means that you unintentionally draw negatives from every situation and this becomes a bad habit. You focus on the worst and always focus on the things about yourself and your life that you dislike, instead of appreciating the good things. It’s horrible being stuck in that dark hole of negativity. I have been in this place before and it was my main reason for joining a gym. I now know how to deal with negative situations in my life and how to turn them in to positives. When you learn to become a more positive person then you attract more positivity in and it snowballs to a happier life from there.

  

Learn to accept compliments – If you think negatively about yourself it can be hard to accept compliments and you often try to reject them by pushing them away. Sometimes you look at the compliments in a negative way and can even assume that they are being sarcastic. When someone compliments you, say thank you and accept it. Allow that compliment to make you feel good because you deserve it.

  

Stop comparing – There is a lot more to you than what people see and EVERY single person has struggles and battles and we all have insecurities. When you sit and compare yourself to others, it can leave you feeling inadequate and negative about yourself. Instead recognise that everyone is unique and has something to offer, just as that person who you compare yourself too has their own struggles too.

  

Learn from the negatives – A good workout doesn’t make you the best in the world and a bad workout doesn’t make you rubbish! Try to see all things in a positive way and draw positives from every situation. Don’t stress too much when things don’t go your way or when you make mistakes. All the events that happen in your life are building your character. As long as you can look at things constructively so that you can learn from them, they are not a waste and they are for the greater good. Everything that has happened to me – good and bad has been for a reason, even though I didn’t think that at the time.

  

Learn to let go – If something does go wrong, learn from it and then let it go. Holding onto the hurt, anger or frustration won’t do you any good. Those kinds of emotions can eat away at you if you let them. If you’re angry or upset about something try taking a step back and see what you can do to let it go and move on. We can’t always control what happens to us in life but we can control how we react to it.

 

Be grateful – There are a lot of wonderful things you should be happy about and just being alive is great; appreciate it and make the most of it. When you learn to be grateful of your life, even if it’s the small things, you automatically bring so much more positivity into your life. If you really struggle with this then try and write down one thing every day that you can be grateful for, no matter how big or small. Soon you will find that even on a really bad day you can find something that makes you happy.

  

Treat yourself the way you would treat your best friends – Think of it like this: If your best friend was going for a job interview what would you say to him or her? You wouldn’t say: “Don’t even bother going, you’re not good enough, there will be others going who are way better than you, you’ll never get this job, you’re not smart enough and you don’t have enough experience” (you know where I am coming from). Instead you would say something along the lines of “You are going to kill it today. You are an intelligent, confident and highly motivated person with the drive and determination to do anything. You’ll get this”. So then why do we talk about ourselves with such negativity? We let horrible thoughts creep in and then believe them to be true. So treat and talk to yourself just as you would treat and talk to your best friend; tell yourself what you would tell them and don’t allow that negative self-talk to take hold.

*if your friends can’t sing, please don’t tell them to apply for X-Factor; it will only end in embarrassment!!

  

Take control of your emotions – When you’re dealing with things in the moment, you’re consumed by it and your emotions and that’s all you are able to see. Take control of your thoughts and pull yourself out of the situation. There’s no point thinking negatively about it. Deal with it the best way you know how and know you have complete control over how you feel.

It’s tough, but so important to look at life with gratitude for all of your experiences – they all add to who you are – your character and your wisdom. Treat every experience as a stepping stone to the next thing. Changing your thoughts to be more positive will make a huge difference and will honestly change your life.

 

I challenge you to start putting these into practice daily and eventually you will become a positive person and you’ll start seeing positive changes in all areas of your life.

 

Want to know more about running, personal training or nutrition?

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