Mission Statement:

Use my 4 pillars of health to build a base of fitness, whereupon I am capable of achieving any goals with minimal specialisation.

The four pillars are: Speed, Strength, Flexibility and Diet.

Faster

I did the Loch Ness Marathon on the 6th of October in 5 hours and 2 minutes. I was happy with this because I had a left calf issue for the 4 weeks before the marathon, and I could not run in this time.

I have trained for 3 marathons (completed 2) and each time my long runs got over 17 miles, I would break down. I would also take a long time to recover, so I could not do many shorter runs during the week.

Training for 10k’s and Half Marathons posed no issues.

So I found myself at a crossroads…. Do I just accept that I am not built for marathons and just do shorter races, or do I take 10 steps back to hopefully take 11 steps forward.

I chose the latter, you should never place limits on yourself. Humans are well adapted to running. So I have decided to go back to the drawing board and change my technique.

So I will be using the book Older Yet Faster as a coaching manual.

I have been barefoot/minimalist running for 3 years now, and the book does recommend this type of footwear. However, the technique they promote is quite different to mine. I got in the habit of slow running, where it is was more of a shuffle than a stride. Probably due to a misunderstanding of the mechanics of barefoot running, and as a protective mindset when using running sandals especially. However, the good news is I have a head start on someone who is coming into the program from wearing “normal” healed running shoes.

The new technique is more about good efficiency and a balanced bounce to create a naturally long stride without overstriding. This is best achieved at relatively higher speeds.

So my previous training runs were more long and slow. Whereas now they will start off much shorter, and I will only build up the distance when I can do the previous distance at sufficient speed and efficiency. Again I should have an advantage with this, I can shuffle around a marathon in 5 hours so I do have a decent base level of fitness. So it will be about getting that speed back now.

I envision running at 8-minute miles in training, which would give me a half marathon time of 1 hour 45. This seems really achievable. So, for example, I will run a mile, until I can do it in 8 minutes at a reasonable level of effort. Then go to 2 miles. stay there until I can do that at 8-minute miles and so on. Obviously, this is just an initial guide to what I might do, as I don’t know how the adaption to the new technique will go. However, I think 8m/m will be there or thereabouts.

Monday 14/10/2019

5am: Miracle Morning streak : day 1. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  375g beef burgers and white coffee.

6pm: Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 3 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 3 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 3 sets, 1 minute rests.

7pm: 500g beef burgers and 80g of Cheese. 500ml of Raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Tuesday 15/10/2019

5am: Miracle Morning streak : day 2. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  400g beef burgers and white coffee.

7pm: 250g bacon and cheese, 500ml of Raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF, and drills 1 and 2 from Keith.

2 litres of snake juice throughout the day.

Wednesday 16/10/2019

5am: Miracle Morning streak : day 3. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  250g bacon, 100g cheese,  and white coffee.

6pm: Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 70kg 6 reps.

Work Sets – 100kg 3 reps for 3 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 3 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 3 sets, 1 minute rests.

7pm: 500g beef burgers and 50g of Cheese. 500ml of Raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Thursday 17/10/2019

5am: Miracle Morning streak : day 4. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  400g beef burgers and white coffee.

6pm: Warm up drills and 1 mile run on the running track, 7:43 minute miles.

7pm: 500g beef burgers and 75g cheese, 500ml of Raw Kefir.

2 litres of snake juice throughout the day.

Friday 18/10/2019

5am: Miracle Morning streak : day 5. Which included Yoga for Flexibility & Yoga For Calves – 16 & 7 minutes.

6:30am: Dog Walk which included working on my Posture.

8am:  400g beef burgers and white coffee.

9am, 10am, 2pm, 3pm: white coffee.

6pm: Gym

Pull ups – 3 reps 5 sets.

Dips – 5 reps 5 sets.

Single Leg Romanian Deadlifts

Warm up – bodyweight 12 reps each leg.

Work Sets – 20kg 3 reps 5 sets each leg.

Single Leg Calf Raises

10 reps 5 sets each leg.

7pm: 454g Ribeye steak, 500ml of Raw Kefir.

2 litres of snake juice throughout the day.

Saturday 19/10/2019

7am: Miracle Morning streak : day 6. Which included Yoga for Flexibility & Yoga For Calves – 16 & 7 minutes. White coffee.

9am: 250g Bacon and 75g Cheese. White coffee.

11am: OYF drills and warm ups. 1 mile run in 7m23s. Then Gym time. Depth Jumps, hip flexors, plank.

12pm: Dog walk.

4:30pm: 500g beef burgers and 75g cheese. 500ml of raw Kefir.

7pm: 200g Bowl of Beef and 4 Beers with friends.

2 litres of snake juice throughout the day.

Sunday 20/10/2019

8am: Miracle Morning streak : day 7. Which included Yoga For Calves – 7 minutes. 2 White coffees.

11am: 500g Brisket.

1pm: Dog walk.

4pm: 300g Short Ribs.

2 litres of snake juice throughout the day.

Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

Ketogenic Endurance – I hoped you enjoyed this post.

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