Week 3 - Belief

Week Three – I’m starting to believe….

1 Year Ago....

After 19 workouts, I’m starting to see how this program of training really works...on me.  It’s been an interesting period, learning and working through this program, especially because I have been trying to generate a workout routine that fits with my work and watch keeping routine. I generally workout during lunch time, and eat a green alkalizing berry smoothie after my recovery protein shake. I’ve started saving my breakfast’s boiled eggs for snacking on between meals, plus for the extra protein I’ve been chucking down a small tin of tuna and some nuts whenever I feel hungry too.

2014 Health Challenges

40 Days Clean

It has actually been 41 days clean – no coke, no soft fizzy carbonated drinks, no alcohol. I feel great. I’m way more hydrated, and I’ve even cut down my coffee intake… Wifey will be pleased will this! My energy levels are way more regulated since I have cut this drastic sugar intake out of my diet, and reduced my stimulant intake. So, for those trying to give up their ‘vice’, it is possible – but trust me willpower only works when you believe in the end objective… 100% or not at all.

Local Coconut Water Rehydration - Yummy

Local Coconut

Power & Strength

By breaking up my workouts into a heavy day for each muscle group I’m getting sufficient physical respite before the next heavy day (usually heavier), for the same muscle group.  This means I’m starting to be able to push harder and get more from each progressive session.

Today, on Back day, I just smashed two personal bests – Landmine Inverted Row: 100kg, Deadlifts: 110kg and I managed all 5 reps each set on both! On Inclined Dumbbell Rows I worked up to 32.5kg on each dumbbell, which is also a new maximum! This is development is happening across the board, so it should be interesting when I reduced the weight a little and return to 8-10 repetitions on heavy days!

Endurance & Stamina

I believe that by increasing the number of repetitions and dropping the weight right off, I’m working my muscles differently and the ‘pump’ of doing multiple repetitions is developing a new level of endurance. This is really improving my muscle stamina. It’s getting harder, and in this rotation will push me to knock out up to 30 repetitions. I think this is a huge element in how the ‘shred’ of fat tissue will also occur. I’m not looking forward to this final phase of the third rotation. 

Speed & Fitness

So the High Intensity Interval Training, between each set is really making me feel fit. It’s turbo-boosting my heart rate and my workouts are really pumped up as a result of it. This, coupled with the awesome power of Oxyshred has really made me heat up during my workouts. My speed during spinning, rowing and cross-training has been dramatically improving, although between day 4 and day 6 I struggle a little, but I think this may be mild fatigue! I’ve spinning at around 0.7km per minute, which is like 42kph! So, in 1-minute bursts, for around 15 repetitions, I’m busting out 10km, which is pretty intensive! From a fitness point of view, I’m really starting to see additional fitness gained from doing cardio sets of leg press, and seated calf raise with comfortable weight. I’m feeling stronger in my lower body, especially with all the stairs and long, tiresome rounds I conduct as a watch keeper.

Week One Reflections

Week One – Progress?

It’s only when you take the time to look back at where your journey began that you realize how far you’ve actually travelled. What you think you’re doing, seeing and achieving is probably so much less that you really are. Not a believer? Well, you and me both…until now. To help me demonstrate why I believe now, I’m going to look back over my life (briefly) and reflect on the development as I initially see it and then I’m going to delve a little deeper and prove that the things I personally take for granted are so much more valid than I realize. I want to share some of my secrets with you…..

Why? – Honesty.

I want to be honest. Honest to you, Honest to me. I want you to know. That, and the fact that I’m feeling the reflection and I believe it’s a good time to share – after all “sharing is caring”. I often feel the twang of non-development and guilt for not pushing harder, and as such I lose sight of how far I’ve come in retrospect for how far I still have to travel. Another reason I want to share is because I’ve been holding this in for many years and now I’m letting it out.

My Health & Fitness

In terms of my health, I’ve never really taken it seriously until recently. As a kid I played football (soccer), ran long distance and participated in Royal Navy Cadet sports such as Field Gun. I was encouraged to be active by my parents and enoy it. I was always motivated by movies such as Rocky and the (original) Karate Kid. A an adult I worked out irregularly in the gym, played squash and spent many years teaching and competing as a kickboxer. I don’t think I can remember a time post 18 years old where I didn’t have a belly and excess body fat. One of my oldest friends back in ‘Old Blighty’ used to say she was proud of how far I’d come (of course I never took it on board) – I was the guy who ate dunkin donuts and coke for breakfast, with a cheesy garlic bread chaser, in 1997. By 2000, I’d kicked the donuts and garlic bread but I never realized that until recently…

 I spent my twenties teaching scuba diving, which although physically demanding has a particularly fun and active social side – meaning excess drinking, eating and partying.

As a consequence, my late twenties arrived pretty quickly (in the haze of youthful alcoholism) and I landed in Sydney (after a few drinks on the 24 hour flight) – the most body-conscious city I’ve ever known as a fat heavy drinker. I weighed 118kg but I was loaded with body fat, visceral fat and was not in great shape. Bending to tie my shoe laces caused me to break into a sweat (no lie) and I’d frequently end up huffing and puffing after a short walk up stairs to my apartment. It didn’t improve until I met Winnie. She was healthy, very healthy. She trained Taekwondo and swam fairly regularly. She inspired the change.

My Diet

In terms of my diet, I was always fed nutritious meals at home. Portion sizes were massive and I was raised to clear my plate. Seconds never really happened because we were served big enough portions to leave no excess. Every meal was a mountain to climb. Every bbq was more or less a challenge where survival of the fattest/hungriest would win out. That said I was raised to enjoy veggies and salads (and I make a pretty awesome salad – thanks for that Nanny Marg!). I’ve had a sweet tooth as long as I can remember, and crave sweets, lollies, chocolate, ice cream and fizzy soft drinks. It’s not easy giving those things up. As I grew up my hunger grew too, therefore my portions kept growing too I guess. Then I reached legal age to drink alcohol. Welcome the fun of pubs and bars, enter the beer belly. Dang! Well as I mentioned the diving era was very sociable and as such I drank a lot. A lot is an underestimation. I was binge drinking by modern standards, most nights. Now, almost a decade later, I drink irregularly and I’m proud to say I consume no more than 1-2 drinks per week (more like per month) at medicals I may attend. The other side to excessive drinking, was that I’d stuff myself silly with pies, sausage rolls, chips, kebabs and other unhealthy junk foods late at night, prior to going to bed.  Now I eat a sensible, gluten free restricted diet and rarely consume alcohol. I take dietary supplements and supplements for my training regime. It seems like a huge waste of money to consume those and then ruin it with binge drink/eating.

The Present

I’m deployed. I’m focused, driven to succeed – I’m a proudly serving member of her Majesty’s Royal Australian Navy. I apply myself and test my limits every day. I work hard and smart. I train hard and often. I eat well, with occasional rewards and treats. I usually share them with my fellow watch keepers – which reduces my potential intake and keeps me satiated with small tastes of my favourite things. I stick to my planned training routines and never quit. I have developed a self-actuating mentality and I’m determined to succeed.

In my life I’ve always lived with no regrets. I still keep myself honest with this, but now I look at my own life with a greater appreciation for the present.

The Past is History, The Future is a Mystery…but the Present, that’s a Gift.

SO now, I’m 95kg and I’m not bothered about my weight. I’m bothered about transformation. I’ve been working hard to make 2014 my year of transformation. I have travelled so far, I’ve done a full 360 on who I was, and I’m loving the person I’m becoming. Today for instance, I worked out in the gym. Granted I was motivated by Rocky 3, and the Eye of the Tiger is playing in my head right now, and I pushed harder. The result was an awesome workout, Arms and Abs day flew by in a blur. My arms kill right now, and my body is sore – but that’s making me feel more alive.

I’m the luckiest man in the world. I have a super wicked awesome family, a pretty cool job that I enjoy and the best wife ever. She supports, motivates and inspires. She challenges me and gives me a reason to be better. To prove how good I am to the world. I Love my darling, little bear.

Personal side to my journey has been even more epic, and I’ll save that for another day….

My Goal – Moving Forwards

My biggest, most difficult goal is to transform my life, my habits and my thought processes to being healthy and active. For my future family, I wanna be the kind of dad who runs around with, plays games with and enjoys the journey of bringing children into being. I don’t want to be restricted with aches, pains, excessive blubber. I don’t want my future teenage kids to be ashamed of me, to think of me as a poor role model. Na-uh. I’m going for the opposite.

I want my wife, my family and my kids (one day) to be proud of who I am, where I come from and where I want to be.

“In defence of my country, I will make my family proud”

Next….

Three Questions

To finish, I’d like to pose three questions for you. Take them on board and use them at will for any aspect of your life. It helps me and its part of my meditative practice to mull over them:

1.     What have I learnt?

2.     What am I learning?

3.     What am I yet to learn?

Challenge yourself, push hard but remember looking back to lubricate your journey onwards from now is vital.

Looking Back to Move Forwards

Phase Two - Giving Up

Giving Up...

The hardest part about being healthy and moving towards being fit is giving up those hard to quit vices. My vice, my one thing that I cannot seem to live without has always been Coca-Cola, and all other forms of sugary, soft fizzy drinks. They have always been my refreshment 'go -to' for as long as I can remember and honestly, I've known for a very long time that its part of the reason why I never shift those stubborn inches of unfriendly, unhealthy fatty tissue. Well, not anymore!

It's going to be hard, but I intend to diarise my next goal - Quitting Coke (and other soft fizzy drinks). I'm going to get fit, that goes without saying since my Naval career demands me to be, but I'm going to give up the fizzy drink that I've been consuming at an alarming rate. I'm going to follow a Yoda philosophy and I'm not going to say try...

 Yoda, Jedi Master - Star Wars V, The Empire Strikes Back

On the back of my trifecta of goals this year, I decided not to wait for the anti-climax, and push on with another goal for 2014. So, I'm a gonna kick the habit and give up Coke (and other soft fizzy drinks) and keep pushing myself to get as far away from FAT and as close to FIT as I can!

I left this post until I had completed 3 whole days before writing it and today is the 4th.... Since I'm not always going to have a good signal (I'm currently deployed) to post I'll be writing everyday (ish) and posting all of the written blogs in bundles! It's the best I can do.

So, Why Coke? Well, as long as I can remember I've been a little addicted to coke, well any cola derivative and well, as much as I enjoy a refreshing cola beverage, I'd like to think that I can live without the urge to drink it. Luckily, I've never needed cola for it's caffeinated properties, instead I just love the taste and the sweetness. Well, thats where I've realised I need to focus my attention. As I've known for a while a single 12oz / 355ml can of coke contains 34g of sugar (or equivalent to sugar in the High fructose corn syrup), which is like swallowing 10 teaspoon of sugar, every time I knock back a can of cola... that's just wrong. My dentist would agree, my wife definitely agrees and almost anyone interested in health and fitness would be like "Derrr! We know that Gaffa!" - however its taken me almost a year of training, eating right and developing my own nutrition to realise I'm potentially reversing all the good I've been doing. If I drink 4 cans of coke (I have been known to smash more in a day), which is like 48oz / 1420ml of coke I'm consuming 136g of sugar... thats 40 freaking teaspoons of sugar...no wonder there's such a concern for obesity when people consume large quantities of cola (and other soda pops).

I've decided to ignore all of the advice out there, in lieu of knowing my own body. I'm aware that I should reduce my coke intake until I stop 'needing' it, but I know that one taste and I'm hook again, so I'm going cold turkey... at least I'll be a grouchy bugger at sea and not at home! I've had a headache and I've lost my appetite this week already, so I'm hoping for some stability there.

Apparently I'm supposed to get a caffeine withdrawal, but I doubt that'll happen since I drink coffee - which incidentally I've reduced in consumption too!

Wish me luck. This may be a bigger challenge than a marathon!  

Marathon Preparation & Execution

Marathon Man.

It's been a long and tiresome road, and I'd like to apologise for being offline for a while. Early starts at unfriendly times, running in the rain, wet feet and gel farts (from electrolytes) have been keeping me occupied recently. There was soreness, aches, pains and days of seemingly endless dehydration and thirst. But the journey to prepare for my first marathon was massive. It was a personal endeavour of epic proportions. It was, however, more than I had ever told anybody, and now a few days after completing my first ever marathon, and the legs are back to normal, I'd like to share.

The decision to run a marathon was not something I'd suggest taking lightly. You gotta prepare yourself in every possible way. Yes there's physical conditioning; strength training, stamina training, speed work, hill training, short runs, long runs....pace runs, time trials and well miles and miles of heart. You gotta be aware that its not just the running. It's far more than that. You need to also consider the mental preparation that you need to do - you need to force yourself to run, even when you don't want to. You might not like the heat. You may hate running in the rain.  You may not like early mornings, or hours and hours of time away from loved ones. You might doubt yourself, but whatever it is, you need to prepare yourself, and get over whatever you don't like, or usually avoid to prepare.

For me, running every weekend in the rain, most evening in the dark and spending hours away from my darling wifey, were the hardest. Sure I'm an ex-pom and I'm used to the rain, but it's physically draining, plus you get more friction from your clothes and skin, your at greater risk of trips and falls and injuries - so it's pretty de-motivating some times. It's those times I reminded myself of the reasons I chose to do this seemingly insane venture. It was also most prominent of me to remember those immortal words of Michelle Bridges (who incidentally was the head coach for the Blackmore's Sydney Running Festival) 

"JFDI - Just Freaking Do It".

My Reasons

So, what was it the pushed me through all those hours, kilometres and seriously chaffed legs (and arms)? In truth, I did the 42.2km run to test my resolve, to prove to myself I could do it and most of all I wanted to earn my Bateman running stripes by completing the cycle. Throughout my entire life I've had the pleasure of watching my parents complete every type of running festival except the marathon, and they completed them together. For one reason or another, it was a challenge to great and maybe too risky for them to attempt, and I decided that as their son I would take up the challenge and complete it on my family's behalf. I wanted a Bateman from my family to finish a marathon. It's probably silly to hear, but my parents blessed my marriage to Winnie with a very special gift that has been with them on every run, my mum's wedding ring. I now wear this ring (7 sizes bigger) as my own wedding ring, and so carry the weight of their love. I also carry (closely to my heart) the experiences that have made this ring most precious to me. It needed the marathon and it now has that too. It's up to me to add the next new experiences! 

I was told by a cardiologist that my heart operates like a marathon runner's - not bad for an out of shape fatty, but I couldn't believe that until it had run a marathon....NOW I have a marathon runner's heart, which incidentally beats very slowly, but very powerfully.

In terms of my resolve, I needed to see this through. I needed to know if I could actually do it, and if I could actually do it well.

I'm a distance runner.

I've been trained to keep going even when it's hard.

When it hurts, When it sucks.

When I don't want to

I look past it.

Relentless forward progress to the finish.

Call it what you want:

Stubbornness, Endurance, Determination. Guts.

Deep Down,

I don't know how to give up.

(and its always worth it in the end)

Preparations

Well, if you've been following this blog I've been preparing since the start of this year. I ran when I posted down to Melbourne, I ran at every opportunity and I spent a lot of time getting ready. I invested in proper running shoes and socks. I made sure I had good running clothes. I tested compression technology. I tried "Skins" and "2XU" products and I reviewed them, determining that 2XU are way better than skins. I was forced to learn and adapt myself to understand, and apply basic nutrition for runners and how to 'feed yourself' on the runs. I instigated the assistance of Iron Ray and researched glutard friendly electrolyte gels and  supplements for recovery. I planned my runs, and used tools like Map My Run and Garmin Express to keep up with my progress. It's been hard finding the time to write on tho blog but I've kept notes and now I'll elaborate!

Learning to chow down on energy providing foods, slow release carbohydrates, fast release proteins, energy and electrolyte drinks, gels, chews and the methods of carbo-loading building up to the big runs and eventually race day was one of the toughest elements. Get it wrong and you get cramps, indigestion and dehydration. Get it right and you run well, but still have to go through the ringer to train for all the other potential risks!

I found on the long runs two things that took a lot of planning that really contribute to my marathon:

Coconut Water and Electrolyte Chomps! The Coco-water was great, but I needed to run with it and the chomps needed to be timed and not just munched on for fun. I developed a routine of one chew every 15 minutes after the 60 minute mark. I then added the extra carton of coco-water at the 25km mark..my only issues were how I was carrying all this and trying not to spill the sticky-coco-water as I sipped it on the move...I was pretty tired of sticky hand syndrome (plus I felt like I was wasting precious electrolyte) so I developed a novel tool to assist me.... a straw! I pierced a straw and sipped it down like a boss! It did however take me up until race day to work this out!

Also, learning the benefits of compression tights, I realised that keeping them on post long-runs was a must for at least 30-45minutes to ease the soreness, and it worked very well for me.

In the course of 9 months or so (give or take a few weeks) I managed to clock up 413.89km of running training, thats 41:12:07 of running time and that doesn't include the time spend training in the gym, pool or on the bike. All my training has been for my three goals, but each one was building for this: 100km cycle (leg and core strength, cardio endurance and fitness), City2Surf (legs, breathing an nutrition planning) and then the marathon!

Race Day

How I put it to my friends and family: "I'm gonna finish, but I wanna be under 4:30 hrs"......

How I thought it: "I hope I finish it, If I do I wanna be back under 4:00 hrs"....

How it went: "crap I'm running too fast, JFDI, hang on I just passed 30km...crap look at that - Pyrmont Bridge....gulp....my legs are not gonna like that...." 

How I pushed through: "I'm gonna sprint finish...what's the worst that can happen...crap there's people who know me, run faster, faster keep pushing don't give up...."

Cue the Rocky soundtrack....

Finished. Jump up and down...hang on, legs can't jump. 

Here's the stats...

Distance: 42.2km

Time: 03:55:55

Average Pace: 05:35min/km

Calories Burnt: 3004 Calories

Average Speed: 10.7km/h

Max Speed: 61.1km/h

Average Heart Rate: 158bpm (85% of Max)

Max Heart Rate: 181bpm (98% of Max)

Link to a couple videos: Click Here :) and enter my Bib Number 13762 or Garry Bateman 

and watch the three short videos of my run! Im the beardie dude in turquoise singlet and 2XU Tights! 

Day 93 - Core Blimey!

Core Strength

Why do we all work so hard on 'core strength'. Core strength and Abdominal Strength, two very different things...I intend to get to the bottom of this.

Abdominal workouts, do exactly as prescribed - they work your abdominal muscles. These are not to be confused with core strength. Core strength does way more for your body.

Core work incorporates literally dozens of muscles, and improves strength and flexibility in your hips, pelvis, lower back, and abdominals. There are many reasons why a developed core is better than just developed abdominals. Such as:

Agility

Core muscles allow you to react faster, with greater strength. Core strength also lets your body distribute stress evenly, absorbs shock more effectively and contribute to your balance, coordination, flexibility and self awareness.

Power

Believe it or not, performing Squats and Dead Lifts with proper technique will develop your core, increasing your power but most importantly it will stabilise and protect your lower back. This type of conditioning develops your muscles, via your core, to allow your body to develop a good foundation for heavier weights and prevents injuries.

Posture

A good core workout will centre your spine and this will enable you to stand and sit with better, more erect posture. I've noticed huge development for my own posture in the past 90-odd days. The main thing here, is if you want a 6 pack or good looking abs, then posture development strengthen the lower back. You even appear taller / slimmer!

Weight Loss

Strong core equals less fatigue and reduced effort in performing daily activity. This reduced effort and fatigue directly translates to more available energy to put into gym time, running, cycling etc. You'll also be at a reduced risk of injury when you're carrying less weight, and reduced risk of exhaustion because you have the additional energy to sustain you!

Way More than a 6 Pack

I've realised from the women in my life, that strong cores as a foundation mean gym work is made far easier. I didn't realise that such a large portion of the male population don't even consider core training, and solely focus on muscle development. This often means the obliques, lower back, hips get less of a workout (if at all) and often just get pounded with heavy weights! It is the recommendation of most fitness professionals to develop core strength FIRST, to gain strength and stability to allow you to do the muscle building activity later.

But Why?

When is Core Strength useful to me, and why haven't I been doing it...Well, I actually have been. I was bashing away in the gym, decided at about 10 weeks (if I recall correctly), that my workouts would include more endurance (abs between weights), and that my weights workout since week 8 (I think) have been predominantly compound instead of isolated. Endurance training and working in the abdominals intensified and added some spice to my weights regime. Compound training added the base core work, required me to drop to smaller weights and develop better technique. I stuck with it, and now I feel particularly strong, in comparison to this time a year ago. I feel fitter today, than ever before. Good reason to kick start your routine into adding more core and compound training? I think so! 

Core strength is integral in my marathon and triathlon goals. It is pivotal in my overall development since I need to maintain a strong core so I can pound my body over 42km. I need to load my muscles with memories of endurance, strength training and the kilometres in my legs. All of this contributes, and as my core has developed (slowly), I've noticed that my running technique has improved. I was omnipresent this evening as I straightened my posture, well noticed that it was more erect as I put a swift 5km on the treadmill.

WOD

My Workout Of the Day, as created by me, was to replicate this core strengthening, and keep my legs from taking a break.

I started with 30 minutes of abdominal weights training, focusing on core alignment, and not just the abdominal workout. I then proceeded to do a 30 minute core crushing kettle bell circuit. I transitioned between medium and heavy bells, and worked different parts of my core. I also included a swift 5km treadmill run, which had me running at around 5min/km, for 25 minutes. My heart rate peaked at 143bpm and I focused on twisting my core muscles and keeping a straight posture as I ran. It felt good!

My WOD - Part 1 Abdominals: (3x15reps)

1. Standing Weighted Cable Pulldown Crunch
2. Kneeling Weighted Cable Pulldown Crunch
3. Palof Press
4. Landmine 180's
5. Plate Twists
6. Plate Side Bends
7. Kettle Bell Figure 8 Crunches

Part 2 Kettle Bell Circuit: (30second intervals x 3reps) - Odd Numbers Heavy, Evens Medium Weight

1. Goblet Squat
2. Around Body
3. Bent Over Row
4. Figure 8 (in bent over position)
5. Single Leg Dead Lifts
6. Windmills
7. Shoulder Press
8. Half Get Ups
9. Step Ups
10. Squat Swings

Treadmill Run: 5km, 5min/km, 25 minutes

Stretches, Side Plank Pulses, V-Sits, Figure 4 Abs & Thigh Crunches to finish me off.

Days 81-83 - Weekend Fun

Home at last. Friday afternoon was spent driving back up to Sydney. Friday night I relaxed, enjoyed my rest with Winnie and prepared for a big weekend of sport, fun and training.

World Cup Football 1

Saturday I planned to get up early, watch Australia vs Chile in the World Cup, then study, then train in the gym (a quick 30 minute session) with Winnie on her lunch break, since she was working all weekend.

I did all as planned. I'm liking sticking to my plans, it lets me see how organised I am plus I feel satisfied that I achieved all I set out to do.

Micro Circuit

30 minutes in the gym is not long to get a good workout, but never the less we gave it our best. It seemed logical to get a few pre-loaded barbels and head to the circuit/cross-fit area of the gym. There we proceeded to run 2 minute intervals of bicep curls, shoulder press, overhead tricep dips, push ups, sit ups, v-sits, lunges, squats, track-starts. After, noting the time we did 4 sets of the big rope, making waves with it for 2 minute intervals with 20 second rests between. After we raced the sled things - mine had a 25kg plate on it, Winnie was using an empty one. We were pushing, not pulling, the sleds up and down the astro-turf area. This was how we finished.

A micro circuit, I need to work on making the best use of time, but it got a sweat on us both and we got to spend some time together...which is what it is all about!

Roosters vs Knights

Saturday evening Winnie and I went to see the Sydney Roosters play against the Newcastle Knights. This was a pretty good NRL game. Sydney were losing, then in the second half they stomped all over the Knights. The Roosters ended up winning 29-12 in a really good game. The weather was pretty chilly, which meant lots of cuddles for the wife - again another reason to go to Friday night NRL with Winnie! Plus its pretty good entertainment....

World Cup Football 2

This morning I woke up extra early to set myself up to watch the Three Lions take on Italy in their opening game of the world cup. At the same time, my sister called me on FaceTime - we were then able to watch the game together. Is it me or is technology making the world seem a lot smaller - AWESOME! A devastating first game in terms of the result for England, but a few good lesson learnt. I look forward to the next game!

A Little Run

This morning, post football, I headed out into the wind and rain to run another long distance training run. I was aiming for 25km. I planned to run from my house to La Perouse, around past Bare Island, and then up Anzac Parade to Maroubra....and back the way I came.

This was a tough run, the wind was sapping my energy, the rain made me feel heavy. Then there were the long hills, short steep hills and half way I realised I had only had a smoothie for breakfast! Lucky I stocked up on electrolyte gel products this weekend.

This run I was trialling a new product, called Clif Shot Bloks. There's 6 in a pack, thats the equivalent gel of 2 liquid gel sachets. I used 3 bloks during the run, staggered over the 158 minutes of running. I did as recommended and sucked the yummy black cherry flavour gel blocks and chewed little slivers as I ran. This reduced the workload on my gut as I ran.

Post-run I smashed a protein shake with added L-Glutamine, and chased it with an electrolyte gel. This was another new product, made by Torq Nutrition. This gel was recommended to me over the weekend, so I gave it a try. It was wicked, great tasting, easy to swallow, less thick than any of the gels I've tried thus far. The real benefit was the less-artificial tasting flavour, which was Rhubarb and Custard. I was very impressed, and my stomach has had no signs of being affected by this or the Bloks.

 My stats for the run were interesting.  Average Heart rate was 148 bpm, the average pace being 6:04 minutes per km and the time, 02:38:58. My speed / pace was a lot slower than normal, but there could be many reasons why and I'm not too bothered. I burned something close to 2500 calories, and needed to eat a fair amount before I felt satisfied tonight!