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“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.”
Christopher McDougall, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen    


The above photo is my gazelle haha.

I only managed two runs this week, and no strength and flexibility training. So a poor weeks training, in that respect. However I was very happy with my two runs, so I am feeling positive about the week rather than downbeat.

My weekend long run went really well. I managed just short of 10 miles with relative ease. My breathing was controlled throughout, so whilst I never stuck to my MAF heartrate officially. I would have been close to it, as I breathed in and out through my nose the whole time. This controls your heart rate and pace. Anytime I felt I needed to breath in or out through my mouth, I slowed down. It sounds stupid, but I have a cheap heartrate monitor and watch. So when I am wearing a woolly hat, the watch beep isn’t loud enough. So I sometimes cannot hear it, this leads me to constantly checking my watch visually. This doesn’t make for a relaxing run. So that’s the reason I haven’t being doing MAF running much lately. I will have to get around this though, as I do believe in the MAF process. I also 100% still believe in fat adapted endurance training.

It seemed strange that at the beginning of the month, I was struggling to do 3 miles without my calves wanting to pop out of my skin. The transition to Barefoot / Minimalist running was progressing really slowly. However I suspected that it was just a muscular problem, and once I got stronger I felt I had a base fitness to go much longer. This has proved the case. Suddenly my calves felt strong, and I have increased my mileage pretty quickly over the last 2-3 weeks. I am half tempted to bust out a half marathon distance on Sunday, but I will see how I feel at the time.

On Tuesday I received a present from Limited Labs. They are currently crowdfunding for the first Ketogenic Sports Drink called Ketone 1. They sent me a Beta Test pack to test and report back to them –

I had my first try of it on Wednesday night. I tried the Strawberry Lemonade version. It tasted pretty good actually. Basically tasted like the Robinson’s Summer Fruits dilute juice. I had the powdered version, and it mixed well with water. It looks like the final product will be in a bottle form like Gatorade, however if they just go forward with the powder I have no issue with that. Anyway I went out for a 3.2 mile run, which I pushed a little harder than normal on purpose. The run went great, I felt good and full of energy. I also recovered pretty quickly from the run, and did not feel sore in the morning. How much this had to do with drink, or how much of it was me just being in a good place I am not sure. I will test out another flavour at the weekend.

Workouts: 19th – 25th November 2016 (exported from my Final Surge account) –

Saturday, November 19, 2016


Completed: 9.93 mi ~ 1:56:53 (11:46 min/mi)

Wednesday, November 23, 2016


Completed: 3.23 mi ~ 32:29 (10:04 min/mi)

Weekly Mileage: 13.16 mi ~ 2:29:22

Goals Summary

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