I am now a fat burning beast!

Back in April of this year, I made a change to my diet and started eating a paleo / or primal style diet. If you missed my original post about what that entails, you can read it here.

Part of my motivation for overhauling my diet was because I believed it would improve my running performance and allow me to use  primarily stored body fat, rather than sugar as fuel. I wrote about my quest to become a fat burning beast back in May. You can read the post here.

I have to admit, despite what I had read and heard about going paleo and what it might be able to do for my running, I had my doubts. Having been a sugar burner all my life, I didn't see how it would be possible to run for 3 hours plus, in a fasted state and not chugging down loads of gels and energy drinks before, during and after the run.

But on Sunday, that's exactly what I did. As part of my training for the Chester Marathon, I ran 22 miles at an average of 7:59 minute miles. That's just under 3 hours of running. What did I fuel myself on? Well, I got up, had a coffee with cream and that's it. On the run, I consumed 750ml of water and nothing else. The statto's can see my Strava activity here.

I'm not going to say it was easy. After all, I was running at PB pace. But I felt stronger as the run went on. I never had any sugar crashes or came close to hitting the wall. Not only that but I recovered really quickly after the run. I didn't get back and feel like I had to eat all of the food in the house and was still able to commit to the list of chores Mrs M had lined up for me!

Without even training for speed, I have PB'd in the 5k and 10k since going paleo. Losing a stone in weight will do that for you. Plus, I am saving a fortune in 'nutritional products' as I am not having to buy gels, energy drinks and recovery shakes.

Obviously the big test will be Chester. Not forgetting the small matter of the High Peak 40 ultra marathon a few weeks beforehand but after eating paleo for 5 months, I do now feel like I can call myself a fat burning beast!

My quest to become a 'fat adapted' runner

Disclaimer: The following is purely a personal account of my experience of trying to become fat adapted. Please do not take any of the following as nutritional or exercise recommendations.

I have been aware of the paleo or primal diet for some time now. I didn't give it much attention as I believed that, as an endurance athlete (in the loosest sense of the term!), I required a lot of carbs to fuel my training and races. This is a common understanding/misconception. I didn't really see any reason to change and, let's face it, I like cake!

The thing that really changed my thinking on this was an interview with nutritionist Barry Murray on the Marathon Talk podcast. During the interview Barry speaks about the benefits of eating a higher fat / low carbohydrate diet and, in particular, how this way of eating can be beneficial to an endurance athlete. I won't go into the science of it here but if you are interested in the concept of the paleo way of eating and, in particular, how you can become 'fat adapted', I recommend having a listen to the podcast here.

This interview with Barry and also Tom's (one of the Marathon Talk presenters) account of his experience of becoming fat adapted and his subsequent performance at the Manchester Marathon was a complete revelation to me. The timing of this information coincided with my wife (who is not a runner) wanting to lose some weight. We both thought that 'eating paleo' seemed to make a lot of sense, if only for cutting out the processed foods and the amount of sugar we were eating. So, in early April 2014 we started eating paleo. I don't plan to go into what that involves here as there are people that are far more knowledgeable and better able to educate you on the subject. I would recommend visiting the superb Mark's Daily Apple by Mark Sisson as a great resource for everything paleo / primal.

I didn't make these changes to my diet as a means of losing weight (although I was probably a few pounds over what I believed to be a 'good weight' for me). At the beginning of April, I was pretty much bang on 11 stone and my body fat percentage was around 16%, so not exactly heavy for someone of 5' 10" and 39 years old. What appealed to me, was adopting a way of eating that would have long term health benefits and at the same time, allow my body to become more efficient at burning fat as a primary source of fuel during marathon and ultra marathon races.

Inside of 4 weeks my wife and I noticed an increase in energy levels and felt much better generally. I lost about 6 lbs, my wife (who is sedentary) almost a stone. The other thing to remark on was that I was (and still am) really enjoying what I am eating. The food is really tasty and satisfying. I have had a few 'treats' since and haven't stuck too rigidly to the paleo way of eating if I am at a function or having a meal out. I guess I am eating paleo on a 80/20 basis. Interestingly, things like a take-away curry or a chocolate dessert that I used to covert as a treat, really don't hold the same appeal to me anymore and I am someone who has always had a really sweet tooth! As such, I really don't miss the things that I thought I would struggle to give up.

In the last week or so, I have noticed that I am becoming more 'fat adapted'. I am no longer ravenous when I wake up and I am able to go 6 hours quite comfortably without eating. At the weekend, I only had 2 meals each day and I ran 8 miles each day (one run in a fasted state) and played golf once. My total weight loss, since starting in April is 10lbs (current weight: 10 stone 4 lbs) and my body fat is down to 13/14%. I am eating more fat and losing fat /weight. I wouldn't have believed it possible 2 months ago!

Now, I am not in training for any marathon's at present, although I did run the Dukeries Ultra recently. I wasn't sure about my level of fat adaptation at that stage and didn't feel confident enough to completely go low carb/no carb during the race, instead opting for a more 'natural carb' approach to my nutrition. You can read about my experience here.

I will begin training for the Chester Marathon in June. I am hoping by that stage, I will be more fat adapted and better able to tackle the longer training runs on less carbs. Watch this space to find out how I fair in my mission to become a fat burning machine!

Dukeries Ultramarathon 2014 - The perfect entry level ultra

In my view the Dukeries Ultra offers runners a perfect introduction to ultra marathon races. It is friendly, scenic and not too hilly. Here is what the official website says about the race:

The route follows a 30 or 40 mile loop taking in some of the most beautiful and undiscovered sandstone villages and historical sites in England. Starting in the heart of Sherwood Forest and keeping mostly to forest trails and footpaths, the route passes charming lodges, through Cresswell Crags and skirts the Welbeck Estate. It crosses Clumber Park and through peaceful farm land before looping back to pass by the Thoresby Estate before returning to Sherwood Forest.

 I had this race on my wish list after the positive feedback I received from +Mike Wells who ran it in 2013. The race provides you with a choice of a 30 mile option and a 40 mile option (as well as a relay team option for the 40 miler). Having only done one ultra previously (the White Rose Ultra in Oct 2013), I opted for the 30 miler.

This proved to be a good decision as Mike had managed to talk several of his #runchclub colleagues into doing their first ultra. This would mean there would be a good group of us, which as well as Mike (@mikew30) would include Ian, Alex (@alexloach) and Chris (@NikeAi2). Also running with us would be Conrad (@conwild), who had travelled up from St Albans. Conrad was one of those people who I 'knew' via Twitter but we hadn't met until that day. We also met up with Steve (@seesteverun) who was doing the 40 mile race.

Conrad and Mike (in tutu) take in the race briefing

I must admit to being a bit blasé about my race 'preparations'. I'd opted not to do a spring marathon, instead focusing on trying to improve my speed over 5k and 10k (more on that another time!). The upshot being I hadn't run more than about 15 miles for about 6 months. As I neared race day this fact began to loom large. That said, I felt pretty relaxed on the day. Meeting all the guys beforehand definitely helped to put me at ease and I do like that more relaxed vibe that seems to surround ultra events. It became apparent that I had seriously overestimated how much kit I would need. Looking around the hall, I had the largest rucksack by a long way!

The 40 mile runners set off under dark clouds
 

I got to the race HQ at Walesby, Nottinghamshire early as I wanted to see the 40 milers go off. They were starting at 8am and the 30's at 9am. The race HQ was a sports and social club. There was plenty of parking on site, and plenty of room inside to accommodate the runners. They had even invited an ultra runner store to open a small stall in case anyone needed to make any last-minute purchases. There was plenty of room to get changed and for once, the toilet facilities were more than adequate! The race briefings were helpful and succinct and the registration was a breeze. We saw Steve and the other 40 mile runners off and before we knew it, it was our turn!

By the time we set off, the rain had largely cleared and it was pretty mild. There was a bit of a breeze but the weather was much improved on when I had woken that day at 5am. So, I set off in a group which included Mike, Conrad, Alex, Chris and Ian. We were chipping along quite nicely, averaging about 8:30m/m until the first checkpoint at around 6.5 miles. I should say now that although the race was advertised as 30 miles, It was likely to run to just over 32 miles, due to a diversion around Clumber Park. We fell in with other little groups along the way. I enjoyed talking to Baz, a doctor from Sheffield who, despite his relaxed demeanour and fancy dress outfit (some sort of fleecy skeleton onesie!) was actually using the race as a training run for Comrades! This is another thing I like about ultras. You can end up spending quite a lot of time with a complete stranger and because of the pace, actually hold a meaningful conversation with them.

I didn't really have any time target going into the race, so when Mike said they wanted to go through 13 miles on about 2 hours, with a view to finishing around 5hrs 25mins, I was happy to tag along. Most of us made it through 13 miles bang on target time. Ian had begun to slow, so he and Alex were a little further back. At this point were still well under sub nine minute miles. By about 16 miles it was clear that my lack of long run preparation meant I was going to struggle to keep this pace up. Mike and Chris were already starting to pull away. Around this time Conrad started to have some problems with his ITB. His pace had also dropped and he needed to stop to massage the problem area. I was quite happy to stay with Conrad. Honestly, the walk breaks were quite welcome. That said, I was staring to find a comfortable pace and, at that stage, I felt that finishing in under five and a half hours was still realistic (little did I know!)

  
                                               Conrad works his way through a rapeseed
                                                              field under blue skies

I have to say that some of the scenery on the run was fantastic. Cresswell Craggs and the Welbeck Estate being two real highlights for me.

Conrad's ITB issue was really starting to slow him down and he was urging me to push on. I now had a bit of a dilemma. I really didn't fancy running half of the race on my own and I rather foolishly was relying on others to take the lead on navigation. Don't get me wrong, I had a map and the route details, I'm just not very good at navigating! Conrad and I had caught up with a lady called Tracy (who ended up as 2nd female finisher) and there was another small group a little way ahead. I decided to push on and had some fairly tough solo miles going through Clumber Park in the pouring rain. I eventually caught up with a lady called Lucy (who ended up as 3rd female, coming in at the same time as Tracy). I discovered that she was training for the Outlaw Triathlon and managed to juggle all of her training around having 5 children!

                                                 Conrad climbs through a sandstone ravine

After a short time we were joined by Tracy and we settled into a good pace. For some reason, I was nominated as the navigator (little did they know!) and for a long time this worked ok. My luck ran out when I went the wrong way after crossing the River Poulter. This resulted in us getting slightly lost in some woods. Thankfully we were not the only ones who had made this mistake. Before long we were joined by two other guys and between us (and with some help from our phones) we were free from the woods and back on track. I reckon this little diversion cost us about 20 mins. So much for being the navigator!

Thankfully we were about 29 miles in by this stage but extra time and distance (about a mile) this little diversion had added seemed particularly cruel, so late in the race. I have to say that I didn't particularly enjoy the last few miles of the race. This had everything to do with how I was feeling and nothing to do with the race or the company at this stage. In fact, running with Lucy and Tracy helped to keep me focused and probably meant that I ran more than had I been solo.

                                       Unknown runner works his way through a field under
                                                                      ominous skies!

The closer we got to the finish, the more we were picking up other runners. Both from the 30 mile and 40 mile groups. Those final few miles seemed to take an absolute age but as we came back into Walesby my spirits were lifted. There were a few supporters around and we even managed a little 'sprint' finish. My time was 6 hours, 1 minute and 49 seconds. About 25 minutes quicker than my last 30 mile race (and this one was closer to 33 miles!)

Again the social club provided us with enough space and shelter at the finish and we were given a choice of pie with mushy peas. I went for steak and wolfed it down! There were also showers on site which were most welcome. In all it was a great day out. I ran with friends, met some new and interesting people, saw some beautiful countryside and had a thoroughly enjoyable experience.

A quick note on nutrition. Having adopted a paleo way of eating about 6 week prior, I used this race as a test for eating natural food, rather than relying on my tried and tested method of consuming gels at regular intervals. I had a high fat/low carb breakfast and just ate dates, Nakd bars and 9 Bars during the race. It worked really well and at no point did I struggle for energy or 'bonk'. I plan to blog about how my transition to a paleo runner is going in more detail, probably when I have begun my training for the Chester Marathon.

White Rose Ultra 2013 - Race Review

Before I start this blog post. I just want to say.....I AM AN ULTRA MARATHONER!!!

Right, now I've got that out of my system. I can tell you about the race. As you might be able to tell from my subtle comments above, this was my first ultra marathon. I entered it on a bit of a whim, following a suggestion from +Mike Wells. He had been suggesting I run an ultra for a while and thought it would be a good one for my first. After all, it was only a 'baby ultra' at 30 miles!

As soon as I had entered and started receiving the race communications, I knew I had chosen the right race for my first ultra. The emails from (race organiser) Kerry, were informative, fun and friendly. I just knew this was going to be a great event.

I must admit to not taking my preparations for this race too seriously. Other than the Worksop Half one week before, none of my runs following the Berlin Marathon had been much above 6 miles. I was assured, again by Mike, that I would be fine and that the ultra would be 'easier' than the marathon. Certainly the promise of a feed station every 5 miles with cake and tea suggested a more leisurely pace!

On the lead up to the race, I was fairly relaxed about the challenge. However, as race day neared and I spoke to more people about it (mostly non-runners), I started to grow a bit more apprehensive and not so blasé about the challenge ahead. I also didn't realise how early ultra's started. I would need to get up at 4am to give myself enough time to drive to Huddersfield and get registered in time for the 8am start. This was sounding like a tough day already!

Tracy, Mike, Andrew and Catherine at race HQ

I arrived on race day at about 6:40 am. Having parked in the Walkers Arms pub, the landlady was good enough to let us in to use her loo. She then directed me to race HQ (a portacabin at the bottom of the field!). Andrew (@mrafletch) was already there and looked every part the experienced ultra marathoner. As expected, the welcome from Kerry and her crew was warm, if a little chaotic. We were all registered in good time and there was plenty of time for bacon rolls and tea. I was liking this already. Before long Mike (@mikew30), Catherine (@mrsbedders) and Tracy (@temott10) had all arrived. I see Mike fairly regularly but it was good to finally meet the other three outside of Twitter!

                                                          The sun's not even up yet!

Just before 8am Kerry gave the race briefing and were then led into the village for the race start. A final few words from Kerry and the horn sounded and we were off. Prior to the race I'd been promised that we would be walking the hills. Well, the race started up a fairly steep incline which everyone shot up like a rocket! I think it was the 'Pavlovic' response us runners have to the sound of a bell/horn/gun and the pent-up enthusiasm associated with the start of a race. Before long though everyone had settled into their own groups and natural pace. The early part of the race was bright if blustery and it felt great to be moving at last. The views, even really early on in the race, were spectacular and, I hoped, a sign of what was to come.

Any thoughts that this might have been easy had been dispelled quite early on in the race (quite how I thought running 30 miles was going to be easy, I am now not quite sure!). It was evident that this race was going to be 'Yorkshire Tough'. The weather can play a huge part in any race and certainly during an ultra, where you are out for longer and often in a more exposed landscape. In the early part of the race we saw a bit of rain but it always moved over quite quickly, largely down to the fairly strong winds. The upside was that we dried out quickly and were treated to lots of rainbows!

 

 

 

 

I must say a huge thank you to all of the marshals out on course on Sunday. As tough as the conditions were for us runners, the real hero's were those who gave up their time to stand out at the feed/aid stations along the route.

 

                                 Catherine & Tracy re-invigorated by a stop at the feed station!

 

I am renowned for having a small bladder. Not a great claim to fame I know but there it is. I don't know why but I did seem to need a lot of 'comfort breaks' during the race. I wasn't the only one though. It was during one of these breaks that Mike lost his famous bunny ears and had to make short diversion to go and retrieve them from behind the wall of a farm!

 

                                          Mike is delighted to be reunited with his bunny ears!

 

I mentioned earlier in the blog that the views were stunning and they only got better as the race went on. One of the things I enjoyed most about running an ultra was being out in such an interesting environment, at times, seemingly miles from civilisation.

 

                                       There's nothing like a neon tutu to enhance a beautiful view!

 

Up to this point everything had gone to plan. The weather was a bit iffy but it was bearable. I guess it wouldn't really have been a proper ultra had everything gone to without a hitch and sure enough, we got lost, twice. Luckily Mike had pre-programmed the route into his Garmin and that, along with some local knowledge, saved us from straying too far off course as some other runners did.

 

                                                     Yeah, we are definitely lost......

                                          ....................but the views are good!

 

As with getting lost, it seems adverse weather is part and parcel of any good ultra and the weather in North Yorkshire certainly did not let us down. About 18 miles in it started to rain, then as we climbed toward the top of the moor it REALLY started to rain. By 20 miles (and the 4th feed station) we were in a full-blown hail storm!

 

This was the point that Twitter friend and fellow runner Martin Bown (@MartinBown) had chosen to meet us. It was really good to see him but I don't think he could have chosen a worse spectator point if he tried! Fair play to him for coming out and braving the elements to run with us for a bit.

 

Through the storm we could just make out a poor, lonely marshal who was directing us to the camper van. I really felt for her stuck out there with no shelter from the elements. We stopped for a quick cuppa and a butterfly cake before pressing on. The hail continued to batter our faces and legs and by this stage we were soaked through. Thankfully we were descending and before long we were below the storm. I cannot tell you how good it felt to be able to put on a dry pair of gloves and beanie hat. Bliss!

 

                                                    Andrew heads into the hail storm.....

 

It's amazing how the weather can change the complexion of a race. 20 miles in, cowering behind a camper van in a hail storm was definitely a low point but a few miles on, some new dry kit and a bit of sun peeking through the clouds and I felt much better. My legs were really feeling it at this point though. The descents in particular had really taken their toll but I knew (as long as I didn't pick up a serious injury) that I was going to be able to finish the race.

 

                                            Cross a waterfall. You don't get that in a marathon!

 

By the time we reached the final feed station (at 25 miles) I was feeling good. The weather had improved significantly and the marshals gave us a real boost, no doubt the chocolate and jelly babies also helped!

 

Coming back into civilisation also helped after the bleakness of the moor. My legs were screaming but inside of 5 miles and now on roads, I could now begin to think of the finish, cake and a hot bath! Inevitably there was a final sting in the tail. One final hill just to test our mettle. We must have been doing ok though because we passed a couple of runners in the final miles.

 

                                                  One final hill and one more great view

 

Andrew, Mike and I came around the corner and finished to cheers from the race organisers and other runners. Our finish time 6 hours 23 minutes. We waited for Catherine and Tracy who came in a short time afterwards to even bigger cheers. They had also completed their first ultra marathons and the sense of achievement was palpable.

 

All that was left was to put on my race tee and medal, say my goodbyes and head home for a much needed bath and a beer!

 

 

 

I can honestly say that this was one of the best events I have ever participated in. The pre and post race communications were excellent, the team on the day were superb, friendly and even to a first timer like me were very inclusive. An ultra is certainly not easy but anyone with a good level of fitness can do one and more to the point really should do one. The White Rose Ultra was an excellent choice for my first ultra and it could be for you too.