Archive for August, 2014

14 Miler

At work this morning I sent a text to a mate to see if he wanted to come for a longish run this afternoon. He replied straight away with a firm yes. I wasn't expecting that. So fully committed we decided to do a 14 miler. Felt great right up to the 12 mile point and then the familiar draining pain kicked in and I struggled to the finish. Good to get some mileage in the old legs.



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Dad Daughter 4 Miler

I made up every excuse in the world this morning not to go for a long run and indeed I didn’t. However I managed to conjure up something and went for a windy 4 miles with my daughter. The sand was blasting on my legs as we went down the beach and this had the positive effect of making me run faster.


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Alwen Run

Just got back from a 7 mile run around the Alwen Reservoir with my wife Eva. It was fantastic. It’s rare that we run together because we have two young children. We have run here before and I always forget how hilly it is. Great place to run one of my favorite places to plod.

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Reservoir Run

Alwen Reservoir & dam I’m taking the day off work tomorrow to run around this place with my wife. It’s a great 7 mile route starting at the bottom right of the reservoir and then going clockwise all the way round. Can’t wait.

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Running and Endurance

Endurance can be defined as being able to remain active or exert you over a prolonged period of time. It is the ability of the body to withstand stress, pain and fatigue. Endurance training helps a lot in improving muscular, cardiovascular and respiratory endurance, which is of paramount importance for any runner. Success in many sports depends on endurance such as biking, swimming and running. There are many companies out there that offer a large plethora of products that can promote endurance of your body.

Muscular endurance makes your muscles able to contract in a repeated manner over a long period of time and be able to resist fatigue. When participating in a long run, muscular endurance will help ensure that your legs keep moving even when they are fatigued. It is the ability of your heart, lungs and blood vessels to keep pumping oxygen all over your body for a much longer period of movement. The importance of endurance for anyone running long distances is great and the benefits include:

Healthier Body

By taking CNP Professionalproducts that promote endurance such as Race Drink Multisource Energy Powder Sample, Multisource Energy Gel Sample and Cereal Energy Bar with Dried fruit Sample, you will be able to have a stronger and healthier body. Your cardiovascular system, muscles, joints, lungs and bones will be able to adapt to running for longer distances as they are incredibly healthy. As an endurance athlete, you will be able to sustain strong paces for hours and enjoy a much faster metabolism due to having lean muscle mass.

Clearer Thinking

Running doesn’t just involve the physical aspect of moving the legs as your thinking is also put to test as well especially when engaging in long distance running. Running for long distances over a prolonged period of time not only causes physical fatigue but also mental fatigue as well. Experts say that endurance helps a lot with cognitive function. Endurance improves the circulation throughout the entire body and your brain benefits a lot from this.


Making it as a long distance runner also depends a lot on your confidence and how confident you are will greatly determine your success as a marathoner. When you are able to surpass your perceived limitations, you get to surprise yourself and this even makes you more confident to continue pursuing more in efforts of achieving your targets. Through endurance, the body is able to do things which you previously didn’t think were possible. The body is trained to continue pushing past exhaustion and pain and this is actually all that matters for you to succeed in long runs.

More Energy

By taking endurance products offered by CNP, you are able to train your body in a way that it keeps propelling you forward for many hours on all types of weather and terrain. It supplies your body with all the energy it requires to complete long races successfully. The body becomes much more efficient and you are able to do much more in less time since you have more energy. In the long run products like CNP Multisource Energy Gel with Caffeine Sample and Fruit Juice Gel with Coconut Water Sample will help you lead better quantity and quality of life.


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Beating Big Bertha

Chomping on a Banana while staring out of the window this morning looking at the rain and contemplating how I'm going to just sit on my arse all day and not do much I eventually decided to get said lazy arse out there and get on with it.

Big Bertha is a hurricane that started somewhere near the Carabiean and decided to come over to the UK to retire. I went for a 6 miler and met a few dog walkers who some acknowledged that the weather is not that bad.


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My personal goal before I started training properly again was to get back to the sort of pace I was running when I was in my early 30’s. I am now (if I’m lucky) mid way through my life and into my 40’s.

This mornings run was the first time I got somewhere near to that goal. I can run around 08:45 min/ mile pace quite comfortably now which is about the pace I got to before I did the Snowdon Marathon in 2006. I know this isn’t a great pace compared to most runners but it’s where I’m at. This isn’t the pace I run when I do my long runs I am far from being that fit. Just a few weeks ago I was being sick from running just a couple of miles. I am pleased with the improvement which for I me is kind of what it’s all about.


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Protein and Running

As a runner, you will need to ensure that your body has a higher demand for proteins and you will need to take more proteins in order to promote adequate recovery of your working muscles.As far as sports nutrition is concerned, protein is associated more closely with body building rather than marathon nutrition. However, proteins are equally importance for runners, especially when it comes to endurance. For people who run a lot, it is essential that the body gets the right amount of proteins. Intake of proteins in sufficient amounts serves as a source of auxiliary fuel in addition to helping rebuild muscles after running, which helps the adaption process.

The Building Blocks
As every nutritionist will tell you, proteins comprise amino acids. The order and specific structure of amino acids actually determine the type of protein in question. Non essential amino acids are made by the body and there is no need to have them in your diet. However, for the essential amino acids, you must consume this via the diet and must be taken in sufficient amounts. Failure to include the essential amino acids in your health leads to the setting in of ill health and can severely impair your running performance as well. Proteins are available on both animal and non animal products such as meat, eggs, fish, soya, beans, quinoa and others.

The 30/ 30 Rule
As a way of ensuring that runners enjoy the full benefits availed by proteins, sport nutritionists and dieticians recommend one to get between 10 and 20 grams of the proteins within half an hour after they have finished a run. There are some who even say that proteins should be taken sooner than this as the muscles are more receptive to the proteins. How much proteins you eat also matter a lot. The baseline is 20 grams and 20 grams of proteins is optimal. Taking much more proteins than necessary won’t do your body any good and it is important that you know the ideal amount that you should take after any physical activity.

Health Proteins
While proteins are very important for those who run a lot, taking healthy proteins is much more important and you will need to know what proteins are the best for you. Beans, fish and poultry are highly recommended by many nutrition experts as they will certainly be able to do the trick. Protein supplementations like Kinetica Sports, protein shakes and smoothies are also ideal as they are much more convenient to take when running and you have no time to take hardcore meals.

Proteins form the building blocks of the body as every nutritionist will tell you, proteins help in promoting repair and growth of body tissues. Running a lot can wreak havoc on your muscles and taking sufficient proteins promotes quick recovery of your muscles. It is of paramount importance that your diet contains high quality proteins instead of cheap processed meats, which might not do your body a lot of good as such. As a runner, you will need to ensure that your body has a higher demand for proteins and you will need to take more proteins in order to promote adequate recovery of your working muscles.


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