Grand fun on the Grand Union Challenge

I was (easily) talked into doing my first ultra. The Grand Union Challenge 50k along the Grand Union Canal.

I wasn't sure what to expect out of my body for such a long distance - 5 miles longer than any race I've done before. But I began to train. Then I got injured and had to stop for a while whilst the osteopath sorted out my hip.

Change of plan  - walk the challenge! Cue lots of longs walks in training once the hip was fixed. Lots of long walks in the hot sun as they were prepared me for an event that was run on a very hot Saturday in June.

The start is a short stroll from Maida Vale tube at Paddington Recreation ground. Here we registered and were given a timing chip on a lanyard, a booklet map of the course and a snap on reflective band as a minimum protection for those who would be walking in the dark. The large marquee also provided shelter from the already warm at 08:00 sun, tea, coffee, biscuits, water and High-Five sports drink. Some of the charities involved also had gazebos and there were plenty of portaloos (never seen such short queues at an event) for the number of challengers.

Runners and walkers could pay to have their larger bags transferred to their finish points and also to half way point for the 100k challengers. Runners could also have a bag transferred for free as long as it was below a certain size and weight.

The participants were started in waves 30 mins apart with a few hundred in each. A member of the guild of toastmasters performed the announcements and a trainer provided a Zumba warmup for each wave.  The course is mostly flat (apart from small rises to lock on the canal or crossing bridges form one side to the other) and not difficult to follow although there were still plenty of markers to assist the challengers. Terrain was gravel paths of differing grades of gravel - some pea others more tricky palm sized 'rocks'. The trees alongside the path provided some shade and respite form the sun.

Rest stops were provided at 15, 25, 35 and 50k (not sure about after that as I only completed 50k!).  These stops are away form the path in parks and green spaces. The intermediate stops at 15 and 35 had tea, coffee, water and sports drinks as well as fresh fruit (apples, banana, melon), salted nuts, crisps, chocolate, raw nuts and dried fruit, sports bars and gels and bakery goods.

At 25 and 50 there was also hot food. Unless this was your finishing stop however the food had to be booked and paid for in advance. The 25k hot food included burger, sausages, and chicken breast along with buns, salad and pasta. Most of the food at 50k seemed to be pasta although there was also a veg curry along with the salad and rolls.

All participants receive a medal, t-shirt and glass of bubbly at their finish.

I'd recommend events from this organisation - smooth and professional set up.

Coffee that's good for you?? Really?

Coffee is bad...isn't it?

In general yes it is.

OK so it might raise you alertness for a short while – that early morning or mid afternoon 'kick when you think you need it but afterwards you'll crash even lower.

Not only that, it has an acidic effect on your digestion causing interval stresses. Whilst your body is very good at getting rid of that acidity if you drink a lot of the stuff it may cause heartburn, digestive issues and even give you the jitters!

Now, I love coffee. I love the strong stuff – a double espresso will do me just fine thanks. But as well as the coffee crashes it also give a hot flush. So, until last month I've been limiting my coffee intake to the odd one per week whilst out with friends and made sure I was prepared for the aftermath.

Then a PT mate of mine (virtually) sidled up to me and did the 'pssst, have you tried this?' routine. I bought a months worth of coffee and tea from him to try – nothing ventured nothing gained I thought. It turned up a few days later and I tried my first cup of coffee...instant in sachets but when the water was added it had a crema like my favourite espresso. Great taste, no bitterness, no crash, no hot flush.

Could be a coincidence. So, later in the day I tried the tea. A bit weaker than my usual builders tea but as I was having it without milk that was actually a good thing. Again, no crashes, no hot flush. Out with friends at the weekend I just drank herbal (no caffeine) teas, only drinking my 'special' coffee at home.

A month on I've just gone back to real coffee and now I remember how bad the lows and highs were. I have ordered more of the special stuff as this trial has proved to me that it is the way to go for coffee lovers who don't want the downsides.

So what's in it?

Why is it different?

It has an extract of Reishi mushroom (Ganoderma Lucidum), commonly used in Eastern medicine and that's what makes all the difference. Whilst it's not for everyone, some don't like the taste and others suffer others side effects different from the caffeine induced ones I love it!

Link to benefits from coffee with this extract here:

http://ganodermalucidumfacts.org/3-benefits-that-are-associated-with-ganoderma-lucidum-coffee/

If you're interested in a 30 day trial (there is a cost) or a few free samples simply email me at michelle.day@inspiring-fitness.co.uk

Gear Review: Osprey Talon 6 waist pack

My mate Liz talked me into the GUCR (Grand Union Canal Race). I know, it didn't really take much as after doing a few multi-day races I was very much 'up' for a real ultra, even though we've gone for the short option (50K) and put ourselves down for the 'jogging' pace.

So, in my planning and training for this race I realised that I need a bigger waist pack for hydration and kit. I've used backpacks before but I get annoyed with them and they feel uncomfortable on the shoulders and hot on the back after a few hours of running. I've also used a waist pack quite a lot but my old faithful is just too small for this event but it only takes a 500 ml bottle (plenty for a half marathon) and a few gels/house keys.

I spotted the Osprey pack in our local Cotswold Outdoor store and tried it on for size. Being a smallish female not all packs can be made comfortable, often they can't be tightened enough to prevent bouncing about. This one seemed to feel OK and has lots of space for extra clothing both inside and on the straps outside, a small pocket in the centre for keys (there's a clip too), bank cards, cash, phone etc. There are also 2 mesh pockets for other small items (in my case inhaler and gloves) to be stashed on the straps.

It comes with 2x 600ml BPA free bottles which are loaded either side of the centre, so sit on the hips. They are held in place with straps that fit over the tops and don't bounce at all. This is all good except that it makes it tricky to get them free when running. To be honest they won't move much even if the top straps are taken off. I plan to walk/run so I'm quite happy to keep them strapped in, as when walking it's easy to release them. The bottles are also shaped to sit comfortably - they have flat backs.

As well as the bottle holding straps, there are compression straps on the body to pull the belt unit in and the belt's tightening elements pull towards the centre of the body rather than away. This is a feature I like as it seems to make them easier to tighten on the move. When not being worn, there is a top carrying handle.

First run - only planned an hour but filled both bottles for balance and to get the full effect. Carried a spare jacket, gloves, inhaler, change, phone - all the stuff I might carry on a much longer trek. Strapping the pack on it felt odd as my current waist pack sits much lower and tucks into the small of my back. This sits high and proud. I didn't think that I was going to get on with it for a while...

It bounced about like ‘billy-oh', hitting me in the back and annoying me something chronic. After about 20 mins of this I was not happy. I had tried tightening the straps but couldn't get them right. Time to stop and rethink. Pulling the pack fully onto my waist, I tried getting it closer to my hips, I tightened it further and although it felt that is was riding very high, the bouncing was cured. Up to this point I had avoided raising it up as I felt that it might constrict my ribcage and indeed it does sometimes feel like it might be. However, I was able to run with no bouncing about from the unit for the rest of the run.

Second run - 2 hours worth this time (bottles filled, jacket and top packed along with change etc). Playing around with the straps a bit more I was comfortable from the get-go, this time with minimal movement from the pack for the whole run. In my first run I had thought that this pack was not going to work but after today's run I'm convinced of it's worth.


 In truth this pack is designed for hiking although Osprey do say it should be comfortable if you want to break into a little jog. I think that they may be underselling themselves a bit here though as I certainly love running with it now that I’ve experimented and managed to get it to fit properly!

Pancake Day!

The great pancake test!

As pancake day is nearly here we thought we'd (well I had to get someone to help me eat the results didn't I? - Michelle) do you a service by testing some gluten free (see here for reasons not to eat gluten - http://paleoleap.com/11-ways-gluten-and-wheat-can-damage-your-health/ ) versions of these lovely little treats. Yes folks, even a 'healthier' version should still be an infrequent treat rather than an everyday item.

Most of the recipes we tried make thicker batters suitable for the smaller American style pancakes, although most could be thinned out with water, milk or your chosen dairy substitute (we used KoKo, a coconut based alternative in place of milk). We used either a hand blender (to deal with the bananas, and the thick mixtures) or a balloon whisk, and cooked all but the crepe version on a flat cast iron griddle using coconut oil. Pour a small amount of the batter on the hot griddle and flip once the batter is bubbling on the top.

Where recipes asked for milk we used KoKo (a coconut based alternative) and in place of sugar we used a little agave nectar (about a dessert spoonful).

We used the following alternatives to flour and recipe sources:

Oat bran – this one would not thicken so we made a crepe style pancake here. It is a version of the Dukan diet recipe.

Protein powder – our only concern here being whether the protein powder is heat stable, or loses some of the nutrients when cooked? Michelle's own recipe (2 ripe bananas mashed, 2 eggs, 1 serving of protein powder, milk, substitute or water to get desired consistency).

Almond flour – we used the same recipe as for the coconut flour pancake but had to increase the flour element x4 times.

Coconut flour - http://www.nourishingdays.com/2010/07/fluffy-coconut-flour-pancakes/

Gluten free plain flour - http://www.nigella.com/recipes/view/american-breakfast-pancakes-141 subsitute gutlen free flour and gluten free baking powder.

Buckwheat – the simplest recipe we found http://www.goodtoknow.co.uk/recipes/441110/Buckwheat-pancakes.

And the results of the test are:

Oatbran – Very runny batter, could be used as an alternative to tortillas if made thin and cooked until crisp. The results were very dry and needed some accompaniments to be really palatable. They certainly won’t roll up like traditional crepes do.

Protein powder – Lovely fluffy little pancakes, take care not to overcook, they only need a few mins. They hold together well and considering that we used chocolate protein powder and bananas they did not need any further accompaniments, although we found them very tasty with greek yoghurt and berries.

Almond flour – A little grainy in texture but nicely sweet and creamy. Would go very well with salmon and cream cheese as a savoury snack.

Coconut flour – This batter thickens well on beating and produces a very pale fluffy pancake which is slightly sweet and only a little grainy.

Gluten free plain flour - (These are the pancakes I usually serve to friends and family – even those who do not avoid gluten – Michelle)

Buckwheat – These ones have an earthy/vegetable taste and are a little rubbery (although I may have overcooked them a little – Michelle). There are some very complex recipes for buckwheat pancakes out there but we found a simple recipe so that everyone can make them with easy-to-find ingredients. On their own they are a bit tasteless but with yoghurt and berries they make a tasty breakfast!

The winner is:

The protein pancakes were the outright winner! Possibly due to the chocolate protein powder we used along with the bananas. You can of course make these with any flavour protein or the flavourless versions too.

The fluffy slightly sweet coconut ones came second and the almond flour 3^rd.

Thanks to Emma for her assistance and cooking skills – Michelle.

Toilet Gags - Part 3

In parts 1 and 2 I've been talking about race nutrition to ensure that you have few tummy trouble, here I look at before and after and some...

Pre-race Nutrition

If you think practising your racing nutrition is the only important thing you could be heading for a problem. What you eat before you start, before you need to use your gel/drink/banana is key too.

My pre-race nutrition starts in earnest on my first long run. Ensure that the breakfast for your long run is something that will not cause any stomach issues for you. Crucially, use that breakfast strategy on race day.

Staying at a hotel? Check the menu (and times!) and bring your own food if needed and you can e.g. I like a bowl of porridge before a run, if the hotel does not have porridge option I take instant porridge that can be made with just the kettle in my room.

Can't replicate your pre-long-run breakfast? Then change it so that you can! Nothing new, remember? Here's my strategy, develop and practise yours!

The day before my races I ensure that I am hydrated, I drink a lot of water (3-4 litres), this will mean that I start well hydrated as don't seem to be able to drink much before a race without taking yet another trick to the toilet queue.

The evening before I never have anything spicy and usually I love a good chilli or curry. I will often have a steak or meaty stew. I know that you'll be asking why not pasta? Well for me that would actually cause the problems I 'm trying to stop here although for many runners it is the staple pre-race meal. I also ensure that I have lots of veggies – plenty of vitamins to support the run and my later recovery.

I do also have one glass of red wine, I think that this helps me sleep (although I doubt that it is the case), it certainly stops me from worrying so much about the day to come.

Post-Race Nutrition

Does it matter you say? Well not as much as pre and during but it can really help your recovery if you eat the right things after the event.

Protein will help your muscles to recover more quickly (it's the building blocks of those cells). I plan to have (another!) nice steak after my next marathon and perhaps a few glasses of bubbly. Take it easy with the alcohol post race though as you may already be a little dehydrated and the drink will make it worse plus you may also get drunk more quickly!

Portaloo Avoidance strategies

OK – if all else fails and nerves get the better of you or the gels/drinks that you practised with still make you ill, there is always Imodium (or other products that have the same effect). I have to admit to taking this before most races. I urge you to be careful though, ensure that any drugs you take are safe for you and be aware that taking a product to stop you from 'going' may have a longer term effect than simply the day of the race.

Toilet Gags - Part 2

In Part 1 I talked about practising nutrition for long events such as the marathon. In this part I'm going to talk about some of the nutrition options that you can use on the move.

Gels/Gel Cubes

This products have been engineered to provide a combination of energy either directly via sugars or via energy releasing B vitamins as well as (depending on the product), electrolytes (salts to help electrical impulses to the muscles), vitamins, mineral and even caffeine.

If you are sensitive to caffeine take care to read the labels, in fact read the label carefully anyway before you choose a product to try. Check to see how many of the item you need for the length of your event as well as any allergens.

Gels come as a viscous liquid product or in cubes like the jelly used in trifles. Which you choose can be down to personal preference for texture and taste as well as what your system can handle. Most gels need to be taken with water so you need to take this into account as well.

Carbohydrate drinks

These come ready made or as powders to mix with water. Products such as Lucozade are often handed out at intervals by the race organisers in UK races. If you plan to carry your own product you'll need to find a method that you are comfortable with, perhaps a water reservoir in a small backpack or a bottle belt, make sure you test the exact one you are planning to use in the race on your long runs.

Some carbohydrate drinks may also contain electrolytes – read the label carefully. If you have chosen to use a carbohydrate drink it is best not to use gels as well, both contain the same ingredients so it's one or the other.

Electrolyte drinks

As carbohydrate drinks these can come ready made or as a powder. These may also be part of a carbohydrate product as above. Electrolytes help to send the electrical impulses to your muscle to make them contract. If you are taking a lot of water onboard during your race it may be advisable to include electrolytes in your regime as that extra water may be diluting the salt in your blood stream.

'Real' Food

This will be much harder to carry with you but sometimes can be a good option for longer events (longer than marathon and where you will be using a backpack so you can carry light items). The items often chosen here are bananas and jelly babies. Bananas are a good source of fuel and also can help prevent cramps via their potassium content but they bruise easily and you've got to dispose of the skins. Some races do give them out in the later stages but this is not very common in my experience.

Jelly babies are a substitute for gels but contain only sugars not the extra vitamins/minerals/caffeine that has been engineered into the gels. Spectators regularly provide these to runners in marathons and half marathons I have completed!

Oranges will provide a little sugar and can help your mouth feel less dry if you are suffering that way but are hard to carry and again there is the skin to get rid of. I mention them mostly as they've been offered by spectators on a few races I've attended.

The most unusual thing that has been offered to me on race was a a cup of tea. The gesture although kind was not particularly helpful on a warm day at mile 7 of the Great North Run but you've got to love the hospitality of the spectators!

In part 3 I'll talk about pre and post race nutrition and what to do if you are worried that the worst will happen

Toilet Gags - Part 1

Toilet Gags – Part 1

It's supposedly what the English are good at – Toilet humour, or so I'm told. But it's no joke to be 'caught short' on a long run or in a race. Having talked to a lot of runners who have suffered from tummy issues I thought I'd give you some tips in these, 3, blogs.

Many runners, new and old will be starting training for the London Marathon now as the ballot has just been announced recently. Some of you may never have run a marathon and the distance may beginning to feel scary but I'm not here to remove that particular fear, no, my purpose here is to help you have a pleasant race in other ways.

OK, so you body has enough fuel stored (if you've trained and fuelled correctly) for about 90 mins of hard effort. After that you will have to slow down as you access other energy systems to continue. The fastest marathon runners in the world take around 2 hours to complete the distance so your going to need to 'eat' as you run.

You can't realistically stop for a meal and to be honest you wouldn't want to run after that anyway, although I do hear stories of Ironman triathletes who seen to have done exactly that! So what are your options?

• Eating/drinking what is provided by the race organisers
• Taking your own nutrition
• A combination of those two

Whatever you decide to do you must practise this before your event. If you've never tried Lucozade Sport or Powerade how do you know that you will be able to stomach it? And that really gets us back to the point of my blog.

The odd sip or bottle of a sports drink, to try it out, whilst in the gym or on a short run is no substitute for using the product on a long run. Your body may behave and react to it very differently under the stress of the main event. That means, that if you are planning to use the nutrition provided during the run you need to find out what it is so that you can practise. Most race organisers are willing to provide that information in advance and it is often on the race website or information pack, do not be scared to ask. You will also need to know when the product will be provided so you can test if that interval of x miles between stations works for you.

If you have your own ideas about nutrition you must train with that and test it too. As any experienced runner will tell you, 'nothing new on race day'! You do not want to be in a situation where you're running faster just to get to the next Portaloo or where you have to ask a local business or homeowner to let you use their 'facilities'! Believe me, I know, even with tried and tested strategies I've had to resort to these options due to other unforeseen circumstances.

So what are you going to practise with, what are you options there? That will be the subject of Part 2, coming shortly...