Another Summer Course PB

Another Summer course PB this week. Below are the splits between last week and this week. You can see I had a much more aggressive start and was 17 seconds up after 3k, I suffered because of this or the heat, it was really hot, in the 4th km and pushed through that in the last km to end up 12 seconds quicker. 

The table below shows my recent results. You can ignore the 21 and 22 minute runs as they were intentionally slow due to races, pacing or something. At the start of August I was struggling to break 20 minutes and by September was down to 19:14 and then over the last 3 efforts I have taken off 30 seconds, 24 seconds and 12 seconds! Some of that is weight as being back strict carnivore I have been getting back into race shape, the temperature has also decreased, though as I said it was hot, humid and breezy today. Really excited to see what I could do on slightly more rested legs, much cooler conditions and on a quicker course. 

The other bug change I have made that has contributed to the improvements over the last few weeks has been mindset. I have been listening to all the resources I can on it and have been implementing some changes. I won't go into details here but I think the changes I have made are going to continue to help me going forward in training and racing as well as processing when things don't go according to plan. 

It doesn't matter what you believe, just believe

Great to title a post with a quote or paraphase from Firefly, well Serenity but it's all good. Since my perceived failure at the 10k a few weeks ago I've been looking into various aspects on the mental side of things. This is not just about running but a wider view and some of the research out there is very interesting. 

There is some very interesting research out there showing that believing something will work for you is beneficial. The famous example is the milkshake mindset experiment where people had different biological responses to milkshakes depending on what nutrient value they thought it had. The upshot is if you believe food is good for you and filling and indulgent then you'll get a bigger response from your body! In my eyes this is perfect for Carnivore as the food, at least by those is the know, is seen as healthy but it is also seen a filling and awesome unlike a puny salad. 

In terms of your mindset when performing this can also be important so here's a list of things I think help my training or recovery or health that might have an additional impact because I've done research on them and still believe they truly work. 

Carnivore

Slow training

Highish miles

Short sharp speed work

Red light therapy

Breathing exercises

Compression and massage for recovery

Intermittent Fasting 

Short consistent strength and jumping work. 

Enjoying training and having a positive mindset

Barefoot training

You can read the original research here. 

Why eating meat isn't bad for the environment

 I was going to do a post on this but turns out someone already has so rather than reinvent the wheel I will just refer to his site and only really posting so that I have this for future reference. 

https://www.doctorkiltz.com/why-eating-meat-is-good-for-the-environment

25 second PB on the Eastbourne Summer Course

Please rewrite the following text, keep it as accurate as it is now but make it sound interesting and like it is written by a professional sports journalists. As always Saturday is parkrun day. This morning I head to Eastbourne parkrun where we are still on the much slower Summer course. I have heard slower runners say the grass and dampness underfoot costs them as much as 2 minutes, for me though it is more like 30 seconds. Last summer my fastest time on the summer course was 18:50 and when we got back on the winter route I ran a then PB of 18:30 followed by a 18:17. The below image shows these in reverse order. 

 Note that the 24:39 was the day before a 10k race and the 21:59 was me as the 22 minute pacer. 

Earlier this year I was hoping to get somewhere near my overall PB (17:50) whilst running the Summer course but it wasn't meant to be. Due to the path being rutted we didn't start the summer course until it was really hot. In the heat of the summer I lost my mojo, I forgot how much the heat impacts me, and during the holidays I overindulged on yogurt and put some weight on. I have been back on strict carnivore with some IF and the weight has started to come off nicely and I have been working on my mindset and this is helping me as well. 

2 weeks ago I ran 18:44 for a summer course PB and was pretty happy with this having not run sub 19:14 on the summer route this year. Today I managed to smash that with an 18:20, meaning I have gone 30 seconds quicker on the summer course this year compared to last year, if that improvement translates onto the winter route I am already in PB shape and I am just ramping up training and entering the cooler conditions. I know I have a break that I will have to take at some point over the winter and depending on exactly when that is and how much of an impact it has I think I can, going with a positive mindset here, break 17.

Here is the breakdown of todays run, note my watch always measures these things short and the first km and last km contain the grass so a slower first km is to be expected.: 

The Health Benefits of Intermittent Fasting: A Holistic Approach to Wellness

Introduction

Not going to lie I used ChatGPT and the like to help write this article. However IF is something I combined with carnivore to help keep my weight down and regulate my insulin levels. IF can be useful, even for those not on a carnivore diet but in my experience the lower carb you are the easier it is to maintain fasting as the fat adaptation reduces hunger and keeps energy levels higher.

Intermittent fasting (IF) has gained immense popularity in recent years, and for good reason. This dietary approach doesn't focus on what you eat but rather when you eat. By cycling between periods of eating and fasting, intermittent fasting offers a host of health benefits that go beyond just weight loss. In this article, we will explore the multifaceted advantages of intermittent fasting for your physical and mental well-being.

1. Weight Management

One of the most well-known benefits of intermittent fasting is its ability to aid in weight management. When you practice IF, your body enters a state of calorie deficit during fasting periods, which can lead to reduced overall calorie consumption. This, in turn, may help you shed excess pounds and maintain a healthy weight. Additionally, IF has been shown to enhance fat loss while preserving lean muscle mass, promoting a more favourable body composition. Personally I am not sold on the method of weight loss being calories in vs calories out.

I don't think there is a definitive answer to this as some others have suggested. We are not machines and we don't use energy in the way calories get measured. I think calories can be a useful measure but again, as others have said, not all calories are equal to the human body.

You eat a steak with lots of fat and protein your insulin doesn't get spiked and you are less likely to store excess nutrients as fat and are more likely to be consistently in ketosis and burn off fat stores. Drink a full sugar coke and eat a cookie your insulin spikes and you are more likely to store excess energy as fat and less likely to burn it off. Eat your food during a shorter time window and again your insulin is likely to be down regulated for longer and increase fat burn, which is why IF can help.

Homoeostasis of fat stores is far from that simple and there's lots in play, whilst our bodies don't understand calories I think it's likely that energy consumed but also the energy source (fat/carbs/protein) plays a role.

That being said my experience is mixed.

I gain weight most easily if I consume carb containing products like sausages or yogurt, even if I haven't increased my caloric intake. I have lost lots of weight without tracking calories and seemingly not eating in caloric deficit.

When I'm close to my ideal weight I've not lost weight whilst running 50 miles a week and eating strict carnivore but if I decrease my food intake and introduce IF I can still lose weight.

2. Improved Insulin Sensitivity

Intermittent fasting can significantly improve insulin sensitivity, a key factor in preventing and managing type 2 diabetes. When you fast, your body becomes more efficient at using insulin to regulate blood sugar levels. This helps lower the risk of insulin resistance and associated health issues, including obesity and heart disease.

3. Heart Health

Research suggests that intermittent fasting may have a positive impact on heart health. It can lead to reduced risk factors such as high blood pressure, elevated cholesterol levels, and inflammation. Lowering these risk factors can decrease the likelihood of cardiovascular diseases and improve overall heart function.

4. Cellular Repair and Longevity

During fasting, your cells initiate a process called autophagy, which is essentially a cellular clean-up mode. This process involves the removal of damaged or dysfunctional components within your cells. By enhancing autophagy, intermittent fasting may contribute to cellular repair and longevity, potentially reducing the risk of age-related diseases.

5. Cognitive Function and Brain Health

IF has been linked to improved brain health and cognitive function. Fasting triggers the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by promoting the growth of new neurons and enhancing cognitive function. This may lead to improved memory, focus, and mental clarity.

6. Reduced Inflammation

Chronic inflammation is a root cause of many health problems, including autoimmune diseases, cancer, and obesity. Intermittent fasting has been shown to reduce markers of inflammation in the body. By mitigating chronic inflammation, IF may contribute to a lower risk of developing inflammatory conditions.

7. Enhanced Metabolism

Intermittent fasting can boost your metabolic rate by increasing the production of norepinephrine, a hormone that helps burn fat and calories. A faster metabolism can make it easier to manage your weight and maintain a healthy body composition.

8. Simplicity and Flexibility

One of the most appealing aspects of intermittent fasting is its simplicity and flexibility. Unlike many other diets that require strict food restrictions, IF primarily focuses on when you eat. This makes it easier for many people to incorporate into their lifestyles, and it can be adapted to suit individual preferences and schedules.

Conclusion

Intermittent fasting is more than just a trendy diet; it's a holistic approach to health and wellness. Its numerous benefits extend beyond weight management to encompass improved insulin sensitivity, heart health, cellular repair, cognitive function, reduced inflammation, enhanced metabolism, and more. Before starting an intermittent fasting regimen, it's essential to consult with a healthcare professional, as individual needs and circumstances may vary. Nonetheless, for many, intermittent fasting offers a sustainable and effective path to a healthier, more vibrant life. IF can working best when used in conjunction with a low carb diet.

Here are some references on IF:

1. Weight Management:

   • Reference: Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., & Trepanowski, J. F. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutrition Journal, 12(1), 146.

2. Improved Insulin Sensitivity:

   • Reference: Halberg, N., Henriksen, M., Söderhamn, N., Stallknecht, B., Ploug, T., Schjerling, P., ... & Madsbad, S. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99(6), 2128-2136.

3. Heart Health:

   • Reference: Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.

4. Cellular Repair and Longevity:

   • Reference: Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.

5. Cognitive Function and Brain Health:

   • Reference: Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018). Intermittent metabolic switching, neuroplasticity and brain health. Nature Reviews Neuroscience, 19(2), 63-80.

6. Reduced Inflammation:

   • Reference: Faris, M. A. I., Kacimi, S., Al-Kurd, R. A., Fararjeh, M. A., Bustanji, Y. K., Mohammad, M. K., & Salem, M. L. (2012). Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutrition Research, 32(12), 947-955.

7. Enhanced Metabolism:

   • Reference: Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., ... & Schneider, B. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.

Tempo 10k - you regret the things you didn't go for

I did Tempo 10k in Eastbourne at the weekend and I ran 39.30, down from 39.55 last year, and this year it was much hotter than I like and there was a strong headwind going to the hill. 

I don't look at my watch ever really, certainly not while racing. I've made the mistake before of missing out on times because I have been following my watch or I've gone too fast sticking to what I think I should be able to do rather than what I can do. I bring this up as at the start of the 10k the wind was behind us and the lead group set off fairly slowly so I tucked in at the back and dropped off when they picked up the pace. The result was me running 5k PB pace from a flat course at the start of a hot, hilly 10k. Not that I realised at the time. 

I found myself with the option of going for it and having a chance of 5th or hanging back and going for 7th again, as that's where I came last year. I didn't realise this at the time either but I decided to go for it, I was feeling good and it didn't feel too hot. Myself and one other basically went back and forwards until 8k. At this point I had overtaken him and was in 5th and chasing down 4th and then on the downhill everything just went. I think I overheated and I probably had set off too quickly. I was disappointed to finish down in 10th but upon reflection I gave it go. 

So I went for it and didn't have it on the day. Given the conditions I was never on for a PB anyway so I didn't really lose anything by giving it a go but had I not tried would I have been wondering what could have been. 

Diary Entry - Monday 25th

This is just going to be a short log of my training for today. It's to hold me accountable but mostly for me to review and gain confidence from. I focused a lot on recovery today after a 10k race yesterday, used massage gun, compression tights, active recovery at a slow pace and as the days are drawing in I used bright light exposure. 

I started the day off running about 2k with the dog stopping to sniff, my wife normally does this but is poorly at the moment. 

I then had the morning and afternoon school runs with my daughter on the scooter. Both were a relaxed pace and felt surprisingly good. I took the dog for a walk at lunchtime and enjoyed the midday sun. 

I did a small strength workout, focusing on my arms first thing and another during a meeting I listen into in the afternoon that included core work. I also have an airofit so work that into my day as well. 

I focused on listening to a few mindset podcasts and audiobooks to focus on my mental health. Weight wise I had a new lowest weight in 9 months at 146 but I'm still recovering from the race so that might dip back up. IF wise, of course sticking to Carnivore, I ate 2 meals, breakfast at 9 and lunch about 11 and felt pretty good and full all day. 

In the evening I had my running club but it was just a social plod. It worked out to about 11km. Monday does tend to be a bigger day for me, normally the biggest in my week and mostly felt good despite the 10k. 

A Training Update

I wanted to get back posting so here it is. Unfortunately I got sidetracked by a death in the family. If nothing else it reasserted my ambition to be as healthy as possible. 

In physical side of things is going relatively well. I did set a new summer course PB a few weeks ago at parkrun and a course PB on a 10k at the weekend, though I faded in the last 2k and could have, should have, finished as high as fifth. Still there is next year and I'll continue to trust and enjoy the process. Make your hero the person you are going to be in a year and do the activities that will get you there. 

It's been a rollercoaster but I'm mostly on the right track to get into real PB shape and with winter coming really feel I could set some good times. I do need to work on my ability to cope with heat though! I'm enjoying my running and consistently running 50 miles per week with 1 and half speed sessions, strength training is happening regularly for around 45 minutes a day, much like my running broken into micro sessions and of course my diet is as clean as can be with meat only and water. 

I think the next area for me to focus on is the mental side. Mindset, and not just in running, but in general. There are several facets about this that interest me that I'll try and share but for now I'll try and get that YouTube video reviewing my races since February created. 

My training philosophy

A lot of my tainting philosophy comes from the book Primal Endurance. I was drawn to the book because of its low carb and evolutionary roots. It was, at least in part, this book that helped guide me to barefoot shoes and barefoot drills, slower training and various essential strength training exercises. So here is a review of the book. 

"Primal Endurance" by Mark Sisson and Brad Kearns is a comprehensive guide that challenges the conventional wisdom about endurance training and offers a holistic approach to improve fitness, health, and longevity.

The authors advocate for a primal lifestyle that includes a high-fat, low-carbohydrate diet, reducing chronic stress, and incorporating low-intensity training. They argue that the traditional endurance training model, which focuses on high-volume, high-intensity workouts and a high-carbohydrate diet, can lead to burnout, injury, and chronic inflammation.

The book is well-researched, and the authors provide scientific evidence to support their arguments. They also include practical advice on how to implement their approach, including meal plans, workout schedules, and lifestyle tips.

One of the strengths of the book is its emphasis on building a strong foundation of aerobic fitness before incorporating high-intensity workouts. The authors argue that this approach can help prevent injury and burnout while improving overall health and fitness.

Another strength of the book is its focus on the importance of rest and recovery. The authors stress the need for adequate sleep, stress management, and active recovery to prevent overtraining and promote optimal performance.

Overall, "Primal Endurance" is an informative and practical guide for anyone looking to improve their fitness, health, and longevity. The authors provide a compelling argument for their approach and offer practical advice for implementing it. However, the book may not be suitable for everyone, particularly those who are heavily invested in the traditional endurance training model however they would mostly likely be the people with the most to learn from it.

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