Snack attack!

 

Today it rained all day. I did a 10 mile run and was hypothermic on return, so spent the rest of the day devising snack ideas....

Hot bananas and cinnamon
Take one banana (a brown mushy one is best). Chop into thin slices. Put in bowl. Microwave on full power for 2 minutes. Sprinkle over some ground cinnamon. Mash with a fork. Serve with some yoghurt (plain/ Greek/ vanilla are nice).

Fruity Flapjacks (make 10 little ones)
125 g butter or marg
3 dessert spoons of brown sugar
1 tablespoon honey
175 g porridge oats
1 apple, chopped into small pieces
100 g raisins / dates / mixed dried fruits
1 teaspoon ground cinnamon
50 g pecan nuts (or whatever you like best), chopped into small pieces 

1. Heat oven to 180oC (fan assisted) and grease and line a loaf tin
2. Heat the butter, sugar and honey together in a pan until they melt
3. Add the oats to the melted butter mixture and mix until all are coated
4. In another pan, put the apple and raisins and cover with water. Bring to the boil and simmer for a few minutes until the fruit goes soft. Using a fork or a potato masher, mash the fruit up into a paste.
5. Assemble the flapjack: spread half of the oat mixture into the bottom of the loaf tin. Then layer on top of this the fruit mixture. Sprinkle the pecan nuts over this. Finally spread the second half of the oat mixture on top. Be careful when spreading the layers that you don't disturb the layer beneath.
6. Bake for 20 - 25 minutes until the top is golden brown.
7. Leave to cool in the tin for 5 minutes or so, then cut lengthways down the loaf tin, and into 5 across, so you have 10 flapjacks. Leave in the tin to cool properly, then turn the pieces out onto a plate.
8. Eat.

I made it with raisins because dates in Sainsbury's were the price of gold. Raisins were nice, but I think dates would be better. 

Bread
Get one of the 500g ready to make bread packs you can get in supermarkets. You can get all sorts: white, brown, seeded, tomatoey - I got a seeded one. Follow instructions on packet, it's dead easy! Fresh bread in a couple of hours! Nice pre-run snack with some peanut butter and chopped banana. Also a nice post cold/ rainy/ miserable run treat served warm with butter and cheese to cheer you up. Happy days!

Hitting the wall/ bonking/ whatever you like to call it

Monday 20th Jan:         10:00 miles run, time 1.32.06, 850 kcal, 9:12 min/miles

                                        2 x 3.3 mile walk, 560 kcal

Tuesday 21^st Jan:         2 x 4 mile walk, 672 kcal

Wednesday 22nd Jan: 5 mile run, 425 kcal

                                        2 x 3.3 mile walk, 560 kcal

Thursday 23rd Jan:       2 x 3.3 mile walk, 560 kcal

Friday 24th Jan:            2 miles walk, 168 kcal

Saturday 25th Jan:       3.12 miles run, time 25:01:30, 265 kcal, 7:59 min/miles

Sunday 26th Jan:         Rest

Totals: 47.9 miles, 4060 kcal

Not much time to run last week with other things going on. Pleased to still nearly make 50 miles with the walking.

Feeling good for increasing my mileage, not really noticed being more tired and no injuries.

Now things are more back to normal in other parts of life, I’m planning to switch most of the walking miles to running. Am still going to try to keep doing some walking though, as I know I will have to walk a good portion of the race, and good to keep the walking muscles going too.

  

Have been feeling really weird on a few of my runs lately, it feels like I’ve got low sugar I think - I come over feeling really cold but sweaty (nice), I get a weird feeling about where I think my stomach is, kind of it actually feels empty, if that can happen, and I feel sick and like my legs are heavy and tired and I keep tripping up, and can think even less well than usual. Fair enough if I’ve run for a couple of hours and that happens, but it’s been happening after only 2 or 3 miles and on my walks too, but I noticed that it’s only ever been happening when I do training in the evening, not in the morning. So that’s kind of why I looked at my calories burned last week in the schedule above. I guess since my last marathon in November I’ve kept running regularly, but not very far so I was probably only doing about 30 miles a week, and now I’m doing 50. And I’ve only noticed feeling like this when I’m running during the last couple of weeks, so I guess that matches the increased miles. So I don’t get why it’s happening some times and not others, and why it would happen so early on in a run, especially if I’ve had a snack before going out, so I figured I should try to figure it out....

This is what I got distracted about before actually finding an answer to my question:  Bonking seems to be a big deal for ultra marathoners. Yes. Of course, I was intrigued.......

It’s actually probably less exciting than it initially sounds, Bonking, apparently, seems to be another name for the ‘hitting the wall’ that everyone talks about in the marathon - when your glycogen stores in your liver and muscles get used up, so your body doesn't have any fuel left to get you round the last few miles. This article is really interesting, it talks about the different types of ‘bonk’ you may experience on your run, and how to de-bonk yourself:

http://www.ultrarunning.com/features/demystifying-the-bonk/

Also really interesting (for me at least, I appreciate this is entering into geek territory, so permission to switch off now if biochemistry doesn't float your boat) is that I have been learning about how your body handles the different macronutrients at uni recently. Carbohydrates have attracted a lot of interest lately, especially sugar, and especially fructose sugar. Our bodies seem able to use glucose much more efficiently than they can use fructose – when fructose is eaten, it has to go to the liver for some processing before our bodies can use it for anything. In contrast, glucose can go directly to our muscles and be used for fuel straight away, so this is why most running nutrition products contain glucose as their carbohydrate, because it gets straight to where it’s needed. However, your brain needs glucose to work as well as your muscles needing it. When the glucose has got into your muscles, it can’t come back out again, so the brain can’t use that. Your liver can store at little glucose as glycogen, but by this point in your run you've used that up as well, and if you’re only eating glucose at this point, this isn't going to your liver, it’s going straight to your muscles once absorbed, so your liver glycogen is low and your brains glucose source is pretty much empty. So that’s when you get the mental problems in running (apart from doing it in the first place) and also your brain senses glucose is in short supply so starts to shut down other systems in your body too, so nothing is working properly. So, the recommended solution in the above article is to make sure you’re hydrated and glycogen stores replenished at breakfast before the run, then after running for several hours start including foods that contain sugars as well as glucose, so that they have to go to your liver first of all, and our liver is thinking of your brain, and will send supplies to it.

Science over. You may pay attention again.

Some other things I picked up:

·     - Ultra marathonning is a deficit sport! Your body can only absorb about 240 kcal per hour, but you burn about 100 kcal/mile, so maybe 500 kcal/ hour if you do 5 miles per hour. So you cannot replace all you use during the run, so you will end up less than you were at the start! :-( I din't know you could only absorb that much.  

·     - When you’re running for long time at a low intensity, your body can pretty much use anything for fuel, which is different from what you read when doing a marathon when the focus is on carbohydrates. So, initially carbohydrates may be best, but after while you may like to start including some protein, and fat can be useful too. This article is really interesting: http://www.ultrarunning.com/features/the-last-article-youll-ever-need-to-read-about-what-to-eat-during-an-ultramarathon/ 

c    So, till next time.....

·      

Sunny Scarborough

Do you ever have the feeling that you are running very fast, but going backwards? Metaphorically, of course, not actually running backwards. That would be silly.

Well, last weeks training was:
Monday 13th Jan: 10 mile run, 2 x 3 mile walk
Tuesday 14th Jan: 4.6 mile run, 2 x 3 mile walk
Wednesday 15th Jan: 2 x 3 mile walk
Thursday 16th Jan: 5 mile run, 2 x 3 mile walk
Friday 17th Jan: 3.1 mile run, 3 mile walk
Saturday 18th Jan: rest
Sunday 19th Jan: 2 mile walk

Total miles: 51.7

Pictures from Scarborough 

On Thursday last week I started to feel really tired and my knee started to have a twinge. But it's gone now. I think the walking is really working for me at the minute, feeling like there is a lot going on and it's fitting nicely into the schedule. 50 miles/ week is what I'm aiming for, and I suppose that as this is about 20 miles further than what I've been averaging over the last few months, to start by including walking rather than just running is probably a good thing. Hopefully from next week onward I will have the chance to start bumping up the volume on the weekends.

So I was feeling quite pleased, until I realized that I am going to have to do that whole entire distance in one DAY, not one week. Cripes. 

The other major point of note this week is that I have also been HUNGRY!!!!!!!!!!!!!!!!!!!!!! ALL THE TIME! As a student dietitian this is a very bad confession that I have to make that the chocolates and biscuits that I ate a Christmas under the excuse of, well, it was Christmas wasn't it, have kind of carried on a bit, because I'm hungry and busy and tired. This is a very bad example. So, I'm going to start searching for healthy nutritious recipes and start collecting them on here. 

To run, or to walk???

First off, here is last weeks training:

Monday: walk 2 x 3 miles
Tuesday: rest
Wednesday: run 5.2 miles, 
Thursday: run 6.3 miles
Friday: rest
Saturday: run 12 miles
Sunday: run 14 miles, walk 2 miles

I'm in Scarborough for a few weeks at the moment, for my course.

It's beautiful! My accommodation is about 3 miles from the hospital. Last week I got a bus ticket and traveled there and back by bus every day. Then over the weekend, I thought, well, maybe walking is also good preparation for an ultra marathon? If I walk to work and back every day that's 6 miles a day = 30 miles in a week. Have done a bit of reading around about if doing walking sessions is any help for the training. Haven't really found anything that advises it by itself, apart from perhaps using very long walks (6 hours plus), the advice focuses more as using walking as a part of your long runs.  

But hey, it kind of makes sense to me - I want to get as many miles and time on my feet under my belt as I can, and here is an opportunity in my daily routine to do that without increasing my running days!

I also remembered something. I know, woah. The second marathon I did was the London Marathon in 2010. In the weeks leading up to the race I had a ghastly time trying to finish the lab work for my PhD, I was living in Southampton but was working at the labs in Reading doing some experiments that took hours and hours and hours, so I would leave my house just after 6am and get back about 10pm. My training schedule went up in smoke and I was desperate, I really wanted to train properly for the London Marathon which was my dream to complete! Due to the efficiency of the bus service from my house to the train station, I ended up walking there and back every day each week, about 4 miles a day. Not much, but better than nothing. And I ran only at weekends. I was nervous on race day, I thought I had missed too much training to do any good, but I ran a PB, which is still my PB today. I know, it could have been any number of things which contributed to that, but I do think that the walking helped in some way.

So anyway, I've gone on too long. This week I have set myself the challenge of walking to and from work each day, to add to my miles. 

I really hope tomorrow morning it is not raining or icy. And on Wednesday. And Thursday. And Friday. Is that too much to ask of Yorkshire in January? 

The Great Glen Way Part 3

Day 3....

Day 2 was wet when it ended. Clothes all wet and no change as carrying everything for 2 days. The hotel room is cold, as we are the only guests in the hotel, and the only heater is electric and can't put stuff on it to dry. What to do?! Take the pictures off the wall above the heater and hang the clothes on the hooks!

So, Day 3 starts with dry clothes. And a full Scottish Breakfast. Good start.

Back to the canal for Day 3. Only 11 miles today and all flat. Hurrah!  Not feeling too tied after yesterday and pleased with that. Some of the training I should have done last week was two longish runs back to back at the weekend, and this is pretty much that, and feels OK. The idea of doing back to back long runs in preparation for an ultra marathon is that 1) you stimulate the demands of running almost the entire race distance, but by doing it over 2 days you reduce the stress on the body by having a chance for recovery in the night in between, therefore reducing risk of injury 2) running on the second day when tired is good mental practice for the latter stages of the race (which will be tough, I imagine).

The 11 miles were fairly uneventful but enjoyable, and the end was near which always brings a feeling of anticipation. The weather was absolute crap. Sorry, but it was. Didn't see very much, but did peak a glimpse of Ben Nevis though the mist. Intimidating mountain even when you can't see it.

We ran down 'Neptune's Staircase' or rather down the towpath next to it, not the actual locks. Obviously. Neptune's Staircase is a series of 8 locks, and is the longest staircase lock in Britain, and lifts and lowers boats 20 m up and down the Caledonian Canal, was designed by Thomas Telford, and built between 1803 - 1822. History lesson of the run, done.

After that it wasn't much further to the end of the canal, and the sea at the other side of Scotland!

The last lock into the sea!

The sea!

The final part was only about 3 miles to Fort William, but as you could see Fort William for the whole 3 miles (see picture above - Fort William is the white splodge), it went on forever, and the rain got heavier, and each mile got longer, and.... you get the picture. But finally we reached our goal!

 

Hurrah! Celebratory drink (hot chocolate, it's New Years Eve, must save ourselves for the hard stuff later).

Scottish people are officially the nicest people in the world. We had booked bus tickets back to Inverness because there were only a few buses in the day, and it was New Years Eve so we thought they would be busy. We got the cheaper ones, like on the trains where you get a cheaper fare if you travel on a specific train, so we had to go on the 2pm bus. But it was only 11 am when we finished, and it was freezing and pouring, and we'd already been to Morrisons cafe which was the only warm place open. So we thought to try to blag our way onto the 12 o'clock bus instead, if there was room. I was like, it will never be allowed! But no! The bus driver laughed and let us on. Oh, and stopped at a bus stop he wasn't supposed to so we could pick up the car. Can you imagine that happening in London! Ha!

So, let me summarize. Even though it was cold and the weather wasn't great, it was still a beautiful run, and lots of fun. I would definitely recommend this footpath. It's really clearly marked, it's challenging but easily split into manageable sections with nice places to stay along the way. Scenery is stunning, you simply must see it! 

And the best part is that it isn't over yet! There is still one section between Drumnadrochit and Fort Augustus which we didn't manage to finish. 

To be continued.......

The Great Glen Way Part 2

So Day 2, disaster struck. Struck Andrew's knee.  So we had a break on day 2 instead and went to the Loch Ness museum and FINALLY saw Nessie...

Shocking...

After this item was ticked off the agenda, Plan B was actioned. Basically we got to stay in the nice hostel (Morag's Lodge, if you're ever passing, is definitely a lodge to stay in) we were supposed to run to today, but by driving there instead of running. Well, I feel kind of guilty about that, but fortunately the feeling passed over a few games of pool in the pub, roast beef and red wine and a nights rest. That is the medicine for healing a knee.

It worked! Rose at the crack of dawn to begin day 2 again, and were off before the first rays of light had even begun to creep over the mountains. Something about running before it gets light. It's an ordeal to get out of bed, of course, but once you are I kind of get the shivers running into a new day in that weird blue-grey light. 

This was the route today, Fort Augustus at the west end of Loch Ness to Gairlochy 

Tough day of 25 miles! But every mile was delightful!

Lots of canal to start with, nice and flat. Running along the Caledonian Canal in the dark is certainly something. Especially when black sheep with horns jump out of the trees right in front of you! Was a tiny challenge after a few miles when after all of the heavy rains the canal was overflowing over a ford into the river below, so climbed along a fence across the water. Kind of wimpy, but the river was very close and looked mighty angry. Grand to reach the other side!

Then at the end of the canal and the start of Loch Oich, another obstacle. The path was closed due to storm damage! At least there is an alternative path along the other side of the loch. Alas, this one is longer and goes UP the mountain rather than along the side of the loch. Oich!

Quite a tough section up through more pine forests. Fallen trees along the path even here and many many trees have blown down. It would be terrifying to be up there in the storms. 

Tired at top of hill. Ate a fudge bar. Better.

Down a steep hill to Invergarry. It has a nice bridge and highland cows, and two new bungalows built right next to each other, which I thought was a bit weird with all this space surely you would want to be further away from each other. They must really like their neighbors. That's all I remember about Invergarry, because immediately after it there was a massive hill that went on for miles and miles. And miles. It's probably still going on somewhere. Thankfully there was Haribo Star Mix to power through. Blue gummy bears!? Never tasted so good!

Finally after what seemed like an actual day we reached Laggan Lochs, which on consultation of the map appeared to be only half way. I'm going to stop looking at the map. It's mean.

Half time was called and ham mayo and salad sandwiches eaten. Nom nom! Now entering the dangerous part....

Yikes. Let the second half commence. This was all along Loch Lochy. There are so many lochs in Scotland they must have run out of names by the time they got to this one. Although, I guess it is very like a loch, very much so, so the name is indeed fitting. It even has a beach (perfect for a picnic).

Loch Lochy is beautiful. I entered a positive phase for this part of the run, impossible not to be charmed by the scenery, even in the mist. In fact, the mist makes it even better, every so often a glimpse of the mountains above the mist is seen, like the glens are keeping their secrets, but letting you see a tiny bit. 

So, 25 miles completed upon reaching Gairlochy. Tough but brilliant days running.

Now to celebrate with FOOD at the Aonach Mor Hotel!!!

Happy New Year!

Happy New Year one and all! Many thanks for all of your support during 2013 :-) Mixed emotions to say goodbye to this year, it is one that has given me personally many fantastic experiences and memories, lovely people met, goals reached, money raised. But it's also been a difficult one for my family and big changes which have been difficult too....

So here's to 2014, may it be a good one all round for everyone!

Of course, training over Christmas and New Year went according to plan. Only kidding. 

I will just skip over the aspects of my training schedule I might have missed in favor of mulled wine and mince pies on the sofa safe and dry out of the cold torrential rain, and move swiftly on to.....Andrew and me did most of The Great Glen Way over New Year! It's 80 miles, from Inverness in the east to Fort William in the West. We arrived in Inverness on Thursday and on the way decided that it would be good to finish the year with one last challenge. We thought that 20 miles x 4 days would be OK to do. And there were just 4 free days in between parties, it was a sign!

Preparations....On the Friday we tripped into town to get a map, running tights for Andrew (finally, you are wearing tights, ha ha ha!), water bottles etc. Friday evening was spent consulting the newly purchased map and planning each day's run and calling B&Bs....

Now all that was left was to cross fingers for the weather, maybe somehow we will avoid the storms and rains that have been battering the country.

Day 1....Woke up early on Saturday and the rain was only light, perfect! Andrew's parents were really kind and got up early to to drive us to Drumnadrochit which is 20 miles along the trail from Inverness. Plan was for Day 1 to run backwards from Drumnadrochit to Inverness, due to some logistical hitches with finding accommodation in Drumnadrochit.  And then get a lift to Drumnadrochit again on Day 2. 

Day 1 route:

First couple of miles were along the road we just drove along and Andrew's Mum and Dad waved cheerily at us as they drove back to a nice warm house. Sigh. Still, scenery is stunning, am so excited to be out in the highlands that I don't even care it's cold! The route then goes up into the forest above Loch Ness. 

Beautiful! Had a little break here, half-way up the hill, looking for Nessie, not because was tired. Sadly, even after extendinging the break, there was still no sign. Must carry on then. Ugh. REALLY big hills here! I suppose that's where 'the Highlands' comes from now I think about it. Oh.

Well Day 1 was very hilly! The toughest day according to the Great Glen Way guide. First few miles were a big climb through pine forests to the top, fab views though, totally worth the effort. Christmas cake tastes even better at the top of a hill.

Snow at the top of the hills! The route then left the loch side and went behind the other side of the hills through more pine forests, they look magical! The floors and fallen trees covered in bright green moss like a carpet for fairies and imps, and tree stumps for their houses, and frosty fronds of pine branches to swing their fairy wings on. OK - getting carried away here, but it's true! Everything feels like a different world up here, clear and still. It's difficult to remember why everything that stresses me out back down at the bottom of the hills, which looks so small from up here could ever be important.

The last part of the day was down into Inverness, along the Caladonian Canal and along the River Ness up to the Castle, which was the official start of the run, but confusingly at the end of the first day!

Then home for hot tea and butteries! 

Nice hair do.