1st finisher and 17:53!

So a massive confidence boost before the half marathon next week, I have completed 4 parkruns in Feb and all 4 are the fastest I have ever done. I also have completed 8 volunteers in the month as well. To top things off I was first finisher at parkrun for only the second time in 235 runs. 

This time I was recording a video which you can find on the YouTube channel linked on the right. Naturally this was fasted that morning and all done on the carnivore diet wearing my Altra Carbons. My next target is now the Eastbourne half. Whatever will be will be and just going to see what I can do without really training for a half. 

lunchtime walks

Before beef burgers for lunch a walk / run to get outside and away from the screen is great for mental and physical health. 

Lucky to live near some wonderful views. 

lovely walk

An Average Day Carnivore Runner

 Hmm looks like I forgot to include lunch (1 burger) around midday and dinner (2 burgers) around 3-4pm. 

I have a video discussing more details on YouTube

My journey to a sub 18 parkrun through the carnivore diet

I have been thinking about this post for a while and starting the YouTube channel made me think it was time, the next question was where to start the post from. I figured the best place to start would be around 2009. I will be breaking this down by running / weight and creating video content for that as well with more details. Well hopefully.

Pre 2009 – Boring stuff

No real running and since about 16 weight was between 16-20 stone and I had tried things like low calorie diet to lose the weight but it always came back on faster than I could keep it off. 

Me before any weight loss, bigger than my pregnant wife!

2009 to 2012 – The Ledderhose Years

Most people won’t have heard of the condition called Ledderhose disease / plantar fibromatosis but it dominated my life between 2009 and 2012. The condition is when a non-cancerous tumour presents in the base of the foot. Often described as painless this is often not the case of many patients and for me it started to become painful in around 2009. At its worst the nodule was pushing into a nerve in the arch of my foot causing pain and shooting sensations up my leg, like stepping on lego with every step. I was even using a walking stick a lot of the time to take some of my considerable weight off the foot. 

I went through various treatments and in the end had radiotherapy that put the pain into remission, I still have the lump in my foot and standing around all day can still trigger it but running seems to be ok for it. 

2013 to 2014- A failed attempt

After 67 min 10k

In 2013 I started running a little but followed standard dietary guidance. My weight got down to around 15 stone, I think, but I used running as an excuse to eat extra, even if it was a pre run banana. I started my parkrun journey at around 33 minutes and managed to break 30 minutes once. I also took part in a 10k race and finished in around 67 minutes. 

At this time however running didn’t become a habit, in 2014 we moved house, other priorities took over and my weight went back up to at least 18 stone. At a Christmas party my wife said we both needed to do something about our weights and a little research later we started low carb. 

2015 to 2016 – Riding the wave of beginners luck 

In 2015 the weight flew off with low carb and I kept riding the wave, my 5k time trials and eventually parkrun times kept coming down and down. To me it was shocking, my original aim was consistently sub 30 and by the end of 2015 I had a sub 20 and a 42 minute something 10k under my belt. I was one of those annoying people that would go flying past you with a running buggy with my daughter asking why we were going so slow today. 

My Weight loss in 2015 using Low Carb

2016 kicked off with my first half marathon and I got round in around 1:34, remember my 10k time on a normal diet was 1:07. I was thrilled, training kept going well although I had niggles throughout. Shin splints, ITB pain, runners knee, I had most things! By the end of the year I had a PB of 19:14 at parkrun and 1:30:10 over the half marathon and even did a sub 20 at parkrun with the running buggy. Life was good. 

2017 to 2018 – Dark days on injury and some weight gain

With Everything going so well we entered Brighton Marathon and things spiralled out of control from here. Honestly I probably started to introduce too many nuts, too much fruit and cream and much weight started to come back on a little. Especially as marathon training completed busted my knee and I basically has to resort to cycling a lot. Physical therapy, strength training and everything I tried didn’t work and I basically missed 2017 and 2018 with my knee injury until December when I picked up a pair of Freet shoes. 

Me slightly chubby in 2018 whilst injured and eating too many carbs. 

2019 – Barefoot running to the rescue 

Going low carb changed my life in 2015 but finding minimalist shoes, and I do sometimes go barefoot, got me right back on track. I struggled much more to get my weight down and although I broke 21 minutes it was hard work but I was running again and things were going well. My weight was not perfect but was far more sensible than when I was injured. Around this time I also trained to be a fully qualified running coach under the England Athletics training schemes.

Running a 10k in Vibrams

2020 – Lockdowns and fasting 

Like many people my mental health suffered with lockdowns but I kept getting out for fresh air by doing some gentle plods. As soon as club sessions were allowed we returned keeping in line with whatever restrictions were in place. Still not happy with my weight in 2020 I used various types of fasting and thought that I had found the solution. I was losing weight easily and mostly felt good. I can’t remember why I stopped fasting but once I did it seemed impossible to get going again. 

2021  - now – The Carnivore Journey, return of parkrun

Around Easter 2021 I yet again found myself with my weight increasing. Now it was not high carb bad but still around 14 ½ stone, which coinciding I am only 5’9 is not great. Honestly not sure how I got there again, likely a combination of too many carbs through fruit and dairy and too many low carb treats. I decided to give carnivore another crack and started weight training as well. 

I always seem to do better the lower carb I go and after starting in Feb at around 205lbs by the end of the year I was down to 150lbs. Sticking to meat only my weight has not gone above 155lbs but as soon as I allowed fruit and yoghurt (feeling sorry for myself when I had an infected back) I did reach 165 and learnt my lesson. I am now pretty stable around 147lbs 

I will do a more details review on all these things including what I do eat on Carnivore but it is mainly beef, sometimes some lamb mince and pork belly or bacon and for variety I do have some cheese and salt everything to taste. I only drink water but have never been a fan of much else anyway. In terms of running I continued to be injury free through using barefoot shoes by various brands. When parkrun returned in around August 2021 I was in about 23 minute shape but through the weight lost with carnivore and the motivation of parkrun I was back under 20 minutes for the first time in 5 years by December and hit 19:37 in Feb 2022. 

In March 2022 I had the back cyst infection that required surgery and was either at reduced or no running for around 2 months and gained the weight mentioned above. I came back to parkrun in about 22 minute shape and we were onto the slower summer route. By August I was feeling in good shape and had found Altra’s. Whilst I love my barefoot shoes I do find I am quicker with at least a little padding under food and the foot shaped toe box and zero dropped seemed to be great for me. So we headed to another local parkrun which is known for being pretty fast and I ran my first PB in 6 years with a sub 19. 18:57. I was pumped. 

Back on my usual course I then got my first ever first finisher and the next week broke my PB even though we were on the slower route in late September. Come October I set a PB of 18:17, then I got a cold and never really got back in form. I mean I was still running well and took my 10k PB down to 39:57 and then 39:30, though the latter was on a fast course and should have been quicker. I eased off the gas for December and reminded myself just to enjoy running and training and forget about the times. 

January 2023 and I was feeling strong again. I had one of my best ever runs on a very windy day running 18:29 on 14th January. I knew I was in PB shape as the conditions were horrid. Sure enough at the end of Jan I smashed all targets and ran 37:58 for 10k and then Feb 2023 has been awesome and has seen me set my 3 fastest ever times (with one Saturday left) and included my first ever sub 18, running 17:59. 

So I am still, hopefully going strong. My plan is to enjoy training and see where things go. I have a half marathon coming up but I am still just training as I feel I haven't done longer than 10 miles in a single run but have done 14 miles in a day and back to back days of 10,10,12,6,14. Assuming conditions are good, and taking into account the steep hill, I want a time of under 90 minutes but it will be what it will be and worst case a good training run. 

Sub 18 parkrun

 So today, despite windy conditions I made it and ran what I had threatened to do the last few weeks, a sub 18 minute parkrun (according to the time keeper it was 17:59.8. Phew happy to strike whilst the iron is hot, one more chance next week before having the Eastbourne half the next week and then likely needing to recover for at least the next week. Also have a few busy weeks at the start of April. 

So I am officially now a sub 18 minute parkrunner and it is in no small part thanks to the carnivore diet and of course the support of my family :-D 

If you want more details check out my YouTube channel where I am starting to document this stuff as well. 

parkrun PB!!! 18:02!!!

So on Saturday I set a new parkrun PB, I thought I had this sort of time in me but conditions have been so windy or icy or I have been tired that I hadn't had the day to do it. This time things came together and I finished in 18:02. 

Of course I am annoyed that I didn't find the 3 second more needed to break 18 but surely now that is just a matter of time. In terms of details, pre race I had fasted as usual and had been on an even stricter carnivore kick for a few days having dropped cheese and bacon and purely eating beef with some lamb. I had had a stomach bug on Monday night and Tuesday morning so had taken the day off work and running and only ran a mile on Wednesday but felt great by Thursday and did some hill reps. 

On the morning I was fasted and had done a mile walk with the dog followed by a 2.5 mile run down to parkrun as a warm up. I did race in my Altra Carbons as I was generally feeling good. At the start I was thinking there were quite a few quick runners around forgetting just how quick I cam now. 

As it turned out myself and Isaac set off at the front with Aleix close behind in 3rd, though by 1km I was fairly sure it was going to be a first or second place. I probably did feel like I was pushing slightly too hard to stay with him but equally he was taking all the wind for me and I didn't have much to lose my trying to hang with him. I felt strong around 3k and actually tried to kick into the lead but Isaac came back past and gradually ramped up the pace, I started to drop off around 4km and my legs started to feel heavy, might have been the hill reps, the dodgy tummy, the lack of sleep (my wife had a cough) or perhaps just the pace we ran the 4th km in (3:30!!). Anyway I pushed as hard as my little legs would allow in the final km and came over the line in 18:02. 

I am chuffed with 18:02, a 15 second PB when I run most weeks and am already this quick is pretty good but at the same time would have loved those 3 seconds. I then did barcode scanning and the 2.5 mile jog home to have my beef for breakfast. 

10k PB

Well I am not quite sure how that happened but I smashed my 10k PB. Based off recent form I was expecting to beat my PB of 39:30 but to have set the time I did was amazing and if not for my parkrun last week would have been a complete surprise.

The event was the Newhaven 10k. My taper this week had gone quite well and training so far this year I was feeling great. I had mostly been plodding with some good up tempo runs at parkrun and I have been the most consistent I have ever been with strength training. 

Pre race I had my usual prep of no food, the joys of low carb :-) The event was actually really poorly organise with some painted markings for start and finish lines, no chip timing and a lack of marshals on the route. We started 15 minutes late so despite the very fresh conditions I was in a vest for 20 minutes before we started running. 

I set off at a strong pace, clearly too strong but I quickly settled into a rhythm and other than that first km I ran a very consistent race. I went through halfway in 19:07 despite getting sent slightly the wrong way and came back in 18:52 to finish in 37:59 (still pending official results but I always stop my watch early, finish it late and I got sent the wrong way so I am claiming it whatever). 

Mr suffering towards the finish line straining (though not aware of my time). 

This time last year my PB was 42:30 and I was not even in shape to do much more than run a sub 20 parkrun so safe to say that I have had a great year, really started after getting back into it after my back infection in March last year. 

Yearly Targets: 

Ahead of my stretch targets for miles, on 161 and need around 150. 

parkrun, still doing well but my local was cancelled due to ice this week so missed out on both the run and volunteer but still ended up doing results for juniors so at least got that. 

A great run

So far the year has gone really well, I have felt that my fitness is improving and my mileage has been higher than required, even for my super push target. I will admit that today I am taking a day off running, my legs felt tired and this afternoon I even closed my eyes on the sofa, so I clearly needed a break. So far this year, and we are on the 15th, with today being a rest day, I have run 119 miles! To be on target for 2000 / 2200 / 2500 I need to be on 82 / 90 / 102, however I only see myself doing around 40 miles this week as I am tapering for a 10k but even that would see me stay ahead of my push target assuming I can recover well from the 10k on Sunday. 

My strength training is also consistent and I have even started with my Airofit again and the odd session of meditation. I have also been sleeping great which always helps, using my massage gun and balls and compression gear when I feel it will help. Of course debatable whether these things help but in my head they do which means they do help. I am also doing great with my target of lots of parkrun runs and volunteers with 3/3 runs and 5/5 volunteers. 

I am going into the 10k on Sunday full of confidence after my latest run at parkrun. Conditions were awful, last week the were over 300 runners and this week only 150, it was raining with winds of 20mph and gusts of 50mph with all the local prom parkruns getting cancelled. 

I started in the front line and soon settled into 6th, just behind someone I know is about 30 seconds quicker than me but I felt comfortable. Around 800m one of the faster runners dropped back, think he was just running the start with a friend as it was cross country the next day. Turning onto the back straight, in theory with the wind behind us, the 2 of us caught the guy in 3rd and cruised past (he ended up over a minute behind us). Myself and the other runner stuck together, each taking time in the wind, not that he let me stay in front for long. He put in a burst around halfway but didn't get more than a few metres ahead. 

I know that my strong point is not kicking so around 3k I made a move to pass him into 3rd place and it stuck and I put some air between us, judging by his footsteps it got up to around 10m by 4k but I could always hear his trainers splashing behind me. I kicked on in the last 500m but could hear him reeling me in but I managed to stay ahead for my first podium (well it is a run not a race but still) since October and my 2nd fastest ever time, only 12 seconds off my PB. *** Note the guy who got his PB hasn't run at this parkrun in a while and has been running 30 seconds quicker on an arguably slower course in recent weeks. 

Looking at everyone's results and chatting to people the conditions were probably worth 30 seconds which puts me in sub 18 shape on a perfect day. Even at a result not taking into account the conditions it puts me in 38:30 shape for the 10k. But then that also doesn't fact in the 115 miles in the preceding 2 weeks with no taper, so hopefully with an easy week and good conditions I will get a 10k PB on 22nd and at least break 39 and maybe get near that 38:30. 

2023 training goals

As a runner I like to run fast, sure it may not be as evolutionary appropriate as the slow training and barefoot, low carb stuff but it is fun. I wanted to track my progress against my 2023 goals somewhere and whilst I would love to break my 5k, 10k and half marathon PBs (18:17, 39:20 and 90:10, the last from 2016) I am not too bothered about the times. I had a great year last year, knocking a minute off my 5k PB in the span of a couple of months over the summer and going from a 42:30 10km PB to running 2 sub 40  10kms, one on a relatively tough route. 

So with performance goals not really a factor this year I have gone for process goals, primarily running distance and total reps of strength training. So my hopes for the year are: 

• 2000 miles / 2200 miles and at a real push 2500 miles 
• Various numbers of push ups / pull ups / squats / crunches / planks, around 7000-10,000 of each. 
• Stick to carnivore and keep my weight under 11 stone. 
• Have fun and put family first. 
• Achieve at least 100 parkrun events i.e. 40 runs and 60 volunteers

Hopefully at some point in the next few weeks and months I will get round to publishing some dashboards or something with the information for tracking this. 

First 8 days done and so far I have stuck to my strength training goals, had lots of fun and am up on even my push target for miles with nearly 60 miles in the bag already! The parkrun target is also going well with 3 volunteers and 2 runs in the bag over the first 8 days of 2023. 

I am hoping to add a few extra things as the year progresses, so long as things go well, such as 5 minute meditation each day. But see how things go. First things first I have a 10k coming on 22nd January. Hopefully will do another post on that. 

Carnivore

Over the last 6-8 months I have really struggled to maintain my weight loss through fasting, in fact I was pretty much back to my default high weight when being low carb and this is much higher than I want to be. I have also been suffering from a few other symptoms that I won't go into but safe to say I was not happy with where I was. 

Before I tried fasting last year I tried carnivore but at the time I decided to go the route of fasting as it seemed to be the easier option. The problem I have is that my body loves the carbs a bit too much and I can't deal with it, I thought that as I was fasting I could eat a bit more fruit with cream and over the winter the ADF shifted to IF and that was not enough to deal with the volume of carbs and calories I was eating. 

I came across the book the carnivore code and as I started it I decided to start the carnivore lifestyle, meat (including organs), a touch of salt, good quality butter for frying and water. I am not 5 weeks into this way of living, a way that I am hoping will last for a very long time, sure I might integrate some local seasonal fruit in the summer but if I have learnt anything it is that I am even more carb sensitive than I thought. 

My journey with carnivore has been great so far. Within 2 days I noticed my mood was much more stable as well as a few other things. In the 5 weeks I have now lost the best part of 20lbs and feel really good, I have started doing regular press ups and weight training along with running where I did an 8 mile run this morning which was one of my longest in a while. 

I have decided to make this blog much more just about me and my stuff rather than being too specific, is anyone going to read it? Probably not but then my Ledderhose blog now has over half a million views and I thought nobody would look at that. 

Legoland, fasting and the heat

 An update on things and why I stopped posting so much.

I have not been posting much, well at all over the last few months. I have had an interview at work for a promotion of sorts and this took priority of pretty much any spare time I had and that doesn’t take into account spending time with my family.

I have kept on running and at least maintained OMAD even though the alternate day fasting has taken a step back in the heat and with trips to Legoland meant that staying healthy whilst spending all day in 40 degree heat. I think one of the top considerations when performing fasting is to not be too strict but at the same time don’t flake out too easy.

I think I heard that you should try and stick to things 100% of the time but if you manage 80-90% of the time then that is a success. So mentally I am not beating myself up over not sticking to alternate day fasting, my weight has crept up a little but it is the summer and I am eating fruit, so I am hoping worst case that my urges for this will shift to lower carb alternatives as the weather starts to cool. At the same time one of the things I am enjoying with Keto IF over Keto is that I am not so strict with the Keto, in fact it is more Paleo than Keto.

I am hoping to get back to posting once or twice a month, hopefully with some more details on running style and analysis of gait from myself on the treadmill in different shoes. This should tie in nicely with my club where we might be looking to give better access to this kind of training.