Barry Murray Nutrition talk - Supplements

I was keen to get back from work early to go to this lecture at the cycleshak to see what magic potions I could take to make me run faster and further but was under no illusions that the real secret was in a healthy diet throughout the day and anything extra would have a small effect but worth taking anyway.

So with a lower turnout than usual Barry started to talk about supplements to take every day and not specific to training.  All the usual such as:

A multivitamin.  1 per day but try and get the ingredients to be food based. i.e non-synthetic.  A good make is Solgar apparently.

Fish oils.  Omega 3 tablets are big at the moment.  Look out for EPA and DHA values.  You should be taking between 1-3g of EPA per day.  That's a lot.  Zip Vit high strength omega 3 tabs have about 335mg of EPA so anything between 4 and 12 tabs per day is common.  Don't take after training as its an anti inflammatory.

Vitamin D.  To combat SAD caused by the lack of sunshine in this country.

Then it was on to training supplements:

Colostrum or the milk from lactating cows to be taken after training and/or before bedtime.  Good for immunity and recovery.

A couple of things for interval and strength style training but not really for endurance:

Beta alanine.  An acid buffer.  Acid as in lactic acid which is produced during high intensity workouts.  Not for me then.  Has to be taken in a high dosage period then maintenance doses.  Popular with the GB track cycling squad.

Creatine monohydrate.  I used to take a lot of this when weight training a few years back.  It is naturally produced in the body and is in red meat but in small quantities.  Increases strength. I used to push one or two extra reps out when using it therefore increasing the training effect.  Probably useless for ultra running although I stand to be corrected.

And finally.  Race day supplements.

Caffeine 2-6mg per Kg body weight 60 minutes before the start.  I've never tried taking caffeine in high strength doses apart from the odd coffee while waiting for the start.  Pro plus tablets appear to be as good as anything.  I'm always a bit wary of using it in case I get too much of a buzz but I've got to admit that those chocolate covered espresso beans at Longmynd Hike last year really hit the spot.  Not sure of the caffeine content of those though.

Beet- it shots  As used in the Haworth Hobble on Saturday.  I told Barry of the effect they had.  Less perceived effort for the same workload.  He said that sounded about right and I should have felt stronger later on in the race which I did.  Having another shot half way around was a mistake.  It would have been better to take the 2 shots at the same time perhaps 2 hours before the start.  The second one later on had no effect as it didn't have time to work and only upset my stomach.
An alternative but with the same effect as beetroot is Pycnogenol or pine bark.  The key to both this and beetroot is that they increase production of nitric oxide which helps dilate the blood vessels increasing blood flow and in turn speeding up oxygen transportation.  Reminds me of this which the cage fighters use.  A more extreme use of nitric oxide.

Then it was on to more of the usual stuff like gels and drinks.  Barry went on to read all the ingredients lists from all the gels in the shop and came to the conclusion that all they contain are:

Water
sugar
salt
and sometimes caffeine

My recent rhubarb and custard torq gel feast was all well and good but at over £1 a gulp can be a bit extravagant for every day use.  For race day convenience they are great but the same effect can be had from making your own from water, honey and a pinch of salt.  I feel an experiment coming on and like the look of the gel bot for carrying the mixture.  Another thing of note was the 2:1 maltodextrin-fructose mix which is mooted as a wonder mixture by the likes of high-5 and torq.  It basically increases the amount of carbs that can be taken in by the body by using the 2 types going in 2 separate ways.

All in all, not much more than I didn't already know.  I suppose when you first start training these are the things that you first look at to improve performance.  Caffeine will be the next thing I think I will try but I can't help but wonder, does it all really matter.  Joss Naylor never bothered with this kind of thing and could kick all our arses.  Saying that the talks are aimed at cyclists who do tend to get more technical about things.  All interesting stuff though.

Wuthering Hike / Haworth Hobble 12/03/11

The Wuthering Hike or Haworth Hobble to give it it's old name is the first race of the year in the UK ultra runfurther series.

32 miles traversing gritstone moors around Haworth, Todmorden and Hebden Bridge.  4,400ft of ascent/descent.  Maximum time allowed 11 hours.
Refreshments available en route with a meal at the finish.

2011 is my third attempt at this event with the 2009 Hobble being my first introduction to ultra distance running.  The previous 2 road marathons I completed had left me feeling cold and I was after something a bit more adventurous.  The Runfurther races looked perfect so in March '09 about 2 weeks before the race I reccied the whole route and it took me about 8 1/2 hours mostly walking.  That was completely exhausting but so much more fulfilling than pounding tarmac.  I sent my entry off just in time.

Still in 2009 I had managed to convince my friend Tony Lee who I'd ran the Edinburgh marathon with that entering the Hobble was a good idea and he being one for the 'big event' like London marathon with the crowds and carnival atmosphere was amazed at the low key nature of proceedings when we arrived in Haworth.  People make a big deal of running 26.2 miles and this was 5 or 6 miles longer, whose counting, plus all that climbing and the rugged muddy and rocky terrain.  looking back now it is clear that you can't compare the 2. Getting around a road marathon is relatively easy but when you start to race for fast times and PBs thats when it really takes it out of you.  We got round in 6hours 35minutes with a bit of running at the start but not much more past Stoodley Pike at around 20 miles.  A thoroughly enjoyable day out we were back for more in 2010.  This time I trained a bit more and Tony let me go ahead just past Bronte bridge a mile or so from the start.  This time I managed 5hours 48minutes and was chuffed to bits with the improvement.

So on to 2011 and I'd really hoped to be going for a sub 5:30 but as always real life got in the way.  The training, If you can call running over chase with my dog, Fly training, went well with some quite high mileage, for me anyway, of between 30-50 mile weeks leading up to it.  A couple of days after the Milford 21 however I got the sniffles and the signs a cold starting so taking Barry Murrays advice I started to 'mega dose' on vitamin C taking a 1000mg tablet every few hours up to 8000mg a day.  I was hoping to nip it in the bud before the race but two days of 4:30am starts at work with a lot of driving and some very stressful jobs on, raised my stress levels through the roof.  I remembered the chapter in Sarah Rowell's excellent book 'Off road running' about the body not compartmentalising stress.  If you've had a tough day at work it is pointless raising stress levels further by doing a hard interval or threshold session, it would be better to do an easy or recovery run and save the hard stuff for another day.  I was just hoping the cold would not find it's way to my chest which I thought I'd achieved but was proved wrong later in the race.

Arriving in Haworth just after 7am this was the first year I had driven up on the day as Tony had not entered and as I was going alone sharing the cost of a travel inn was not an option this year so I decided to save the cash and go for a 5am get up.  Haworth is notorious not just for it's cobbled high street but for the Haworth clamper who operates at the changegate car park at the top of the main street opposite the Edinburgh Wool mill.  I made sure I went no where near this one and parked on the Sun Street car park at the other end of town.  Sadly at the end of the race a lady competitor returned to her car and found it clamped with three yobs demanding £70 for a release.  Unfortunately Keighley and Craven AC, the organisers cannot say for legal reasons in any literature about the event which car park is the clamping one but just mention that extra care must be taken.

The finish this year was at the the top of the main street and we were directed to the registration by a strange man dressed in a skirt otherwise known as Antisocial from the FRA forum. A nice chap as long as you don't try to sell him any inov-8s.  He quite rightly hounded the so called inov8insider off the forum for hijacking every equipment thread with links to their own products.  A forum is not the place for pushy salesmen.

The registration hall seemed a bit more packed this year with possibly up to a hundred more runners.  There was the usual faces from the runfurther races as well as new ones.  Tea and biscuits were on offer before the start which I helped myself to and then made a slow walk to the start over the road as it was getting quite crowded.  Last year I made a bit of a balls up on the final few hundred metres and went a long way around.  This time I had a walk to find the short cuts through the ginnels opposite the school and made a mental note of the way.

Big crowd this year

We are set on our way at 8am outside the Fleece Inn by Brett the race organiser and the weather is perfect with a light breeze and cool temperature which lasted the whole day.
My pace at the start was slower than last year as I'd noted that my heart rate was too high and then dipped later on, this time I wanted to keep it more level right the way through so eased off a bit but in doing so by the time I reached Bronte Bridge I was at the back of he queue and had to wait to get over the stile.  Once over I saw Nick Ham taking action snaps and in no real hurry to get around.  Nick is going for his second Runfurther series Grand Slam (all 12 races in one year) and I would have thought needed to conserve his energy for the Hardmoors 55 next week.  He got around unscathed so well done Nick.  That's one off the list.

Withins

With all the waiting around I was 6 minutes down on my previous years time to CP1 at Widdop reservoir but felt way better as I hadn't gone so quick.  The photographer from Sportsunday had left a tin of sweets at the end of the reservoir crossing and as promised Ady was situated right around the corner on the climb out and got some great photos with the reservoir as a backdrop.

There are some great old black and white pictures from years back taken at this spot with water spraying high over the reservoir wall and runners getting wet but this year it was very still.

Towards Long Causeway

Just past the cameraman marks the first walking break of the day and I come across a couple of guys wearing black school gym plimsoles with no socks.  Now I'm all for the barefoot and minimalist approach for its training benefit and strengthening the ankles, I regularly run barefoot at circuit training and on the treadmill at the gym, but given the harshness of the paths and the rocky descents that came later on I wouldn't have thought it was a wise move however talking to one of them he was under no illusion that it would be difficult and for him that was the point.  he hadn't transitioned down from a cushioned shoe to say an x-talon or New balance Mt101 but just gone straight in with the bare minimum.  "If it's not hardcore it's not worth doing".  He also said he did the Fellsman last year after only ever doing a 10K before hand and his plan was to just follow Mark Hartell all the way round.  Nothing like youthfull exuberance.   There were some vibram five fingers out there as well.  Equally innadequate for the job but I guess they knew that as well.

Onwards and upwards I'm feeling pretty good but I'm taking it too easy so try to pick the pace up a bit past the road section at long Causeway but have to slow down at Stiperden Farm as the farmers no longer lets the hike go down his private road but makes us all hop the fence into the gloop.  There is probably a fast way through it somewhere but I didn't take it.  A short steep climb and I'm at Bank top Farm.
I always remember Tony here in 2009 after plodding for the last few miles I'd never seen him move so fast as when a marshall said there were hotdogs on offer in the barn.  Yet again the hotdogs were on the boil but for the second year running I declined as this time I was on a strict scientific fuelling strategy.  I was taking on one rhubarb and custard torq gel every 40 minutes and maybe a couple of biscuits at each checkpoint.  At bank top I did push the boat out and had a hot cross bun to go with the gel.  If you haven't tried the rhubarb and custard torqs I would highly recommend them especially with a hot cross bun, like a luxurious pudding.  I did take a couple of forest fruits torqs which contain caffeine and guarana at about 3 and 4 hours in as well.

"Beat it!"

Before the start was another experiment. beetroot juice.  You can buy 'beet it' shots from holland and barrett for less than 2 quid a shot and was convinced to give them a try by Barry Murray at one of his nutrition talks.  It was worth a go.  Taken about an hour before the start they are suppossed to increase oxygen uptake in the blood flow.  Don't know about that but they taste vile and you have to knock it back in one hit or you'll start wretching.

One part in the hike where you can go wrong is from Todmorden golf course down to the road and up to Mankinholes.  No problem this time.  I seemed to have memorised the whole route. 

Stoodley here we come

The climb up to Mankinholes is where everybody seems to either cramp up or starts feeling it.  I came to an abrupt halt here last year and ended up stuffing myself with donuts at the checkpoint trying to get some energy in.  Again my pacing must have been right and all I needed was a top up of water and I was out of there.  I wasn't even tempted by the shots of whisky on offer.  Yes whisky, and people were taking it.  Some would just neck it while others had a sip and some even mixed it in with the water and had it as a 'long' for the trip up Stoodley Pike.
I was feeling much better than my previous efforts at this point and there was a steady stream of 'sheep' following each other to the top of Stoodley pike.  The sight of this hill fills some with dread but for me it's a nice break from the run down to Todmorden.
There is now a much improved path running down from Stoodley but there is still a quite boggy section at the bottom which was as dry as I've seen it.  I managed to get through it without getting any more wet than ankle deep.  Out of the boggy marsh and onto a farm track and there is a chap with an ironman tattoo on his leg puking violently against a dry stone wall like a youth on a heavy night out.  He then starts running but has to stop and throw up again about a hundred yards further on. I've never felt that bad to throw up but I can imagine you haven't got much energy afterwards.  He carried on and seemed to get a second wind after that.

Hebden Bridge.  Heptonstall top left.

The steep quad mashing descent into Hebden Bridge was o.k but then the slog up to Heptonstall on the road was imminent.  The torq gels were going down well but I'd also brought another beet it shot to take at about half way.  I was a fair bit past half way now but seeing as I was on a steep walk I cracked it open.  It looked like a vial of bubbly blood as though it was some secret elixir.  Down it went.  Didn't taste any better.

The pub at the top of Heptonstall was an unmanned checkpoint but the landlord had laid on water for the first time and seemed to be quite enthusiastic about the race.
A good downhill came next into Midgehole CP on a gradual slope which was laid with stones.  The gym pumps and five fingers guys must have hurt here.  Water and more biscuits at Midgehole.

The next climb is one of those that you should run all the way.  I probably ran half last year in a 50/50 run walk strategy but since that beet it shot and bumpy descent my stomach felt a bit tender and I ended up walking it all.  My energy levels felt good and my legs o.k. but a feeling of lethargy and a sore throat came quickly on me and a slow run was all I could muster to the next and last CP.

A dry cough was bugging me all the way up top o stairs and I'd just caught up with guy who was sick earlier on.  He was at his lowest ebb and was asking how far it was.  At top o stairs I pointed out where Penistone hill was in the distance.  I said if he got there it was all downhill to the finish not sure if it helped but I left him to it as I could see I might just scrape a PB with one last effort.
Up over Penistone my enthusiasm picked up again with only a couple of minutes to spare  I made a mad dash for it and came out by the church in the high street with the throngs of tourists everywhere.  Feeling disorientated an old couple pointed and said 'that way'.  Then I remembered the short cut and legged it in just 1 minute faster than last year in 5:47.  Not what I'd hoped for but still a PB.  Just that bit more effort for a 5:30 and I would have gone up another 40 places.
A great day out.  Shame about that cold not going away.  This was more of a steady run as seen by the heart rate with a slight dip at the end.

Hard to tell what went right or wrong on this one as I tried many new things.
Torq gels every 40 mins were excellent but would need to be mixed with normal food on longer races.  Go gels would not be as palatable.  Too gloopy.

Elete water electrolyte did what it was supposed to.  I prefer this to my usual nuun tablets as they don't taste of anything.  A flip top cap would be better though.

Total consumption for the event was 5 rhubarb & custard torqs.  2 forest fruits torqs(caffeiene).  2 beet it shots,  about 5 biscuits.  1 hot cross bun.  4 X 500ml bottles of water all with between 8 &10 drops of elete

Beet it shots?  The jury is still out.  I think it did help earlier on but the second one was taken too late to make a difference apart from feeling sick.  My pace for the low exertion earlier on was higher than normal.
Also I wore long leggings instead of shorts and had almost zero muscle soreness afterwards.  I usually have to drag myself out of the car at the services on the drive back but this time I was O.K.
Results here

.

Apologies for the crap photos.  It's just a nokia camera phone and I'd got torq gel all over the lens.  Best check out Ian Charter's site ' Us and a few friends' and Nick ham's 'ultraplodder nick'  Ian uses a proper camera,  A canon G series.  Always takes good pics.

Milford 21 - Uninspired

Wasted!

Feeling the need to get some big training miles in last Saturday I decided to take a run out over the Chase to an Orienteering assessment session organised by Walton Chasers,  more on that later but in total it was about 7.5 miles there, 2.6 miles orienteering and 7.5 miles back at a steady pace.
On the way back home I kept coming across small trails marked out with spots of sawdust.  This is usually a sign that the Milford 21 is being run but that was always the same weekend as the Haworth Hobble which was why I always missed it.
Going on the cannock and stafford athletics website showed that it was unusually early this year and was being held the next day.  Oh bugger, I've just done nearly 18 miles, I don't think racing 21 the next day would be very wise.... so I decided there and then to enter on the day.

The Milford 21 is one of the two long standing off road running events on the chase with the Trig point race being run on a fell race style mentality and The Milford 21 being billed as a long cross country event with a fully marked route.
At the start I think most were there as a marathon training run with the odd one using it as ultra training.
I had no idea where the course went but was assured that the sawdust trail was all the way around so no chance of going astray.
Feeling strangely fine after the previous days outing we headed off up oat hill, a quite steep climb but only short.  I was surprised at how many try to run this as my walking speed seemed to be the same as everyone else's running and there was not much chance of overtaking as we were still bunched up from the start.
From then on everything was a bit uninspiring as  the course went straight to the end of Sherbrook valley turned right and past the German cemetery then back along the top of the valley.  Cutting back towards the stepping stones and on to seven springs all on the obvious trails.  This got us to half way and the only other hilly part of the race which was some of the switchbacks done the uphill way.
I had no strategy for the race and kept reminding myself it was only a training run. I did experiment with SIS go gels this time taking one at 30 minute intervals.  I prefer torq gels but couldn't get any at short notice.  This supposedly gives you the correct amount of carbs per hour.  I think it did work but I'd ran out after 2 hours.
Taking it real easy for all the race my heart rate never exceeded 160 but that didn't stop me blowing up at around 18 miles at the top of Abrahams valley.  From then on I struggled to get my legs moving and was passed by at least 20 runners in the last 2 miles.  The previous days training had taken it's toll and I was back in 3 hours and a disappointing mid table finish.
I'm not sure whether I'd do this one again.  If it was five quid to enter then maybe but not for £17 with a t-shirt Idon't need and only a few custard creams at the finish I'd say it wasn't that good value.