Only a few days to go.

Everything is going on at the moment. In my wisdom ive also decided that I need to catch up all that has happened before I go.

So the research program stuff has been ongoing and at times tedious, with filling out food diaries and activity diaries. I really didn't find them easy and had to try to remember to log all ASAP.

Last month was my birthday, so I thought a good way to raise some would be to " go bald for my birthday" I wanted to see if my hair would itch when growing back and so then be better prepared for desert. I asked all to put in my Mencap bucket and promised to shave off all my hair if I reached £500 ( cunning plan, cos I would have done it for £1). Amazingly in 6 weeks the bucket had in it. Thank all that put in, absolutely amazing. This is my hair before cutting it cut, probably the longest it's ever been.

This is the shaving off of my hair at my birthday party. I think everyone had a go at one stage or another.Press to watch

There are lots and lots of people that have helped me prepare for the event, with information, treatments, yoga, and I am really grateful for the time that they have spent. I wanted to advertise their businesses as a thank you, so I had a t shirt made up with their logos on.

On the 20th April 2015 I went back to Porsche Human performance at Silverstone for my second heat chamber run. I didn't have any major changes in my performance from last time, but Jack, one of the technicians said that he wouldn't expect to as I hadn't done any heat acclimation since last time.

2nd heat chamber run

Following the heat chamber I wanted to carry on with the heat acclimation, so I decided to do step aerobics every day until I was heading down to Gatwick . I started with 20 minutes and worked upto 35 minutes. That is hard work. The sauna was at 50 degrees plus.

35 min step aerobics in a sauna

Time to pack..... This was going to be easier said than done. All this

Into a 20 litre rucksack. Thankfully I had the use of my good friend Jon OHaras vacuum packing machine. We got there after a few hours of packing and re packing.

I have really rushed to get this last blog done in a slimline version  before I go, will fatten it up more, when I get home.

Whilst I'm away, I can be followed at www.marathondessables.com

My race number is 0424 

One last thing before I head off to my adventure in the desert.

I am currently at £9290 for Mencap

Thank you all so much, and will have loads of pics and stories to tell I'm sure, when I get back

4 weeks to go till MDS 2015

Last September I received this from Dr Justin Roberts, who works at the Anglia Ruskin University in Cambridge......

To all Athletes,
Firstly may I express my sincere gratitude for the overwhelming response to take part in our research study surrounding the MDS 2015. The deadline for applications is 22nd September but I think we have hit saturation in terms of numbers now.
This is just a quick update to let you know of progress and next stages. Firstly, I will be moving jobs to Anglia Ruskin University, Cambridge, as such from the 29th September my email will be justin.roberts@anglia.ac.uk and you have my phone contact details from prior emails.

Onto the study: this is the first of its kind so as you can imagine there are complex and multiple logistics our end to cover ahead of the start of the research. This is in hand. Due to the large numbers applying we have extended the nature of the project to include multiple groups (which means that most of you will no doubt be selected). I have brought on board a new PhD student – Mr Craig Suckling – who will be dealing with a large percentage of this study and who will become a main point of contact in due course. The outline for the study and next stages are as follows

STUDY PLAN
· To assess the impact of nutrition on training adaptations and race performance. We are not intending to interfere with training or normal build up to the race. However, once the selection process has been completed and you have been notified of provisional study inclusion you will be randomly allocated to a study group. The groups will involve obviously a control group (normal training and diet intake), a nutrition group (we will be looking at dietary intake in relation to training load), and two supplement groups (probiotics and probiotics/antioxidants). The supplements planned for use in the study are of clinical grade with no adverse or known side effects, and are commercially available. We have used the products before and demonstrated benefits to ironman athletes. Hence we are interested to find out how they might benefit MDS runners
· Testing will start effectively in December – we plan to hold a main study briefing for ALL participants in early December, and collect some provision data (training/diet) from you before xmas.
· The main test dates at present will be 8-12th Jan (to be held at Anglia Ruskin Uni, Cambridge), 26-29th March (also at Anglia Ruskin) and 17-19th April (post race – to be held at Middlesex Uni). In addition to the first two blocks, we are arranging for you to also have a DEXA scan (body composition) at Middlesex Uni – more to follow on this
· In addition to the UK tests, we (the research team) are aiming to be in morocco to collect body composition and blood data approx.. 5 hours post finish at the race HQ.
· Rest assured we are aiming to be as supportive as possible for you as athletes/participants and in no way planning to impede or hinder your race performance.
· I will be at the MDS expo with Craig in Oct should any of you wish to speak to us


NEXT STAGES
· Logistics our end – this will take most of October
· Participant selection – we will be aiming to recruit most of you and will notify all participants around late October
· Subject Briefing – early December
· Provisional data collection – mid December
· Test dates – Jan, March, April
I/ we look forward to working with you and will be in touch around the end of October for an update

Very kind regards
Justin

These are the test groups...... I have been placed in the control group, just carry on as normal was the brief




On the 9th January 2015, I went first to Allianz Park and then upto Anglia Ruskin university to take part in the first testing session for the research programme. At Allianz park I laid on a Dexa Scanner, which measures and locates body fat. It was like lying on a big photocopier.


Dexa scan..... Click to watch

Following the scan, I had a 90 minute drive up to Cambridge to Anglia Ruskin university for the following tests... Blood sample, blood pressure, resting heart rate, Electrocardiograph, VO2 max test, body composition test. Prior to the testing I wasn't allowed to eat for 6 hours... Which for those that know me, know that that wasn't an easy task.

The test were performed by university students, under the watchful eye of Justin Roberts and Craig Suckling. Great afternoon and an insight into a purpose built,testing facility. The hardest bit was the Vo2 max test, especially having not eaten for what was 71/2 by the time I got on the treadmill. As well as vo2 max, I was linked to a computer to show the biomechanics of my running style.... Interesting.




Click to watch....




Biomechanics ...press to watch

It was interesting to me to see how low I was lifting my feet. I'm not sure if that has been an adaptation that I've made since starting to run ultra distances, in order to save energy.

Following the testing, straight out for food and a 2.5 hour drive back to Lowestoft.

Fundraising is going well. As usual a Massive thank you to all that have donated.

Happy New Year

Well here it is ...... 2015......the year of the 30th Marathon Des Sable. I'm writing this blog with under 12 weeks to go until I fly out to Morocco. Quite a bit has happened since my last blog and not just christmas and new year. So sit back and enjoy my latest instalment.


On the 15th November, I went to Silverstone race track to The Porsche Human Performance centre, where I had sweat test





Press here to watch

That has to be the easiest fitness test that I have ever done. Following an easy test came the not so easy part. This said, I'm glad I experienced it, as it gave me valuable information and feelings that could be useful when in the Sahara. The heat chamber was set at 43 degrees, the plan was to stay in there for an hour. I'd asked the technician Jack to take me to the limit, as I wanted to feel when I would need to slow down in order to be safe. I went in with 1.5 litres of squash on my back. Started on the treadmill slow and then the speed was taken up to 10kph, every 5 minutes, Jack checked my core body temperature. I managed to run for 40minutes before my core temp got to 39.4 degrees. I was losing concentration and my fingers felt like hot pins were being stuck in the ends, so I figure this was quite a dangerous level. The speed was slowed down, my heart rate came down, as did my core temp and I saw out the hour in there. When I came out I was weighed and had lost 1.2 kg in the hour. My water bag was weighed and I had drunk 1.2kg of fluid, happy days.




Heat chamber.... Click to see

Beachyhead Marathon

On the 24th October 2014, Paula and me made the trip down to Eastbourne to Meet up with Rachel from Mencap and some of the other Mencap MDS runners. we were also given a presentation from Rachel about Mencap and the work that they do and we were treated to a great insight to the MDS by a participant of this years race Simon Moran. He gave us some great information and tips, which may make my trip to the Sahara a bit easier.

Race day was forecast to be hot and sunny throughout. It started out cold, but with a hill to start, I'm Glad it wasn't hot.











The organisers announced that we should add 40 to 50 minutes onto our normal marathon time. It soon became apparent why. Fantastic scenery, but was a tough hilly course.

































































The sun appeared after the first hour, and became quite warm. I ran with my race vest and didn't need stop at the checkpoints for water. The last 5 miles (pictured above) were the 7 sisters ( aka the bitches). The were steep in parts and had me down to a walk. My usual hip and hip flexor problems didn't kick in until the last 3 miles. The finish was down the hill that we started up, great for your knees (not).

coming into finish..... click here

finished in 4hrs 39 minutes........ happy with that







The Mencap boys at the finish


With less than 6 months to go, and with the information from Simon Moran. My mind has been on to my food that I'm going to take. MDS race rules, say you have to carry a minimum of 2000cals per day. So the trick is to find foods with highest cal to weight ratio. The best thus far is Macadamia nuts at 718cals/100g.





Other stuff Ive tried has been freeze dried






























These packs weigh 180g and on average, contain 700cals, and surprisingly they taste pretty good.





Thanks for reading......please sponsor me at my justgiving page.... just click

Svp 100 16th August 2015

After pulling out of London to Brighton at 50 miles, the 100k target was still on my list to conquer. It was an obstacle in my mind that had to be completed, sooner rather than later.

The Stour Valley Path 100k, was my race of choice. The Stour Valley Path is a 100km (62 mile) long footpath in England, which starts in Newmarket (Suffolk) and ends in Cattawade, a village near Manningtree (Essex). The SVP100 covers almost the entire length of the well marked trail, and is one of the longest point to point races in East Anglia. 

The main lessons learnt from L2B were:

- More trail and cross country runs in training

- No long stops

- No shoe or sock changes if possible

.

Early start, with a drive from lowestoft to ipswich. I left my car at Steve Paul and Anita's house. I then grabbed a lift with them both to Newmarket to the start.








7am start in Newmarket

7 AM on a slightly chilly but sunny morning we started started the wrong with Steve Paul it was soon apparent to me that he was faster than me and I'm glad that before the race and I had said him ,not to stay with me and he was soon away in the distance.I didn't want to feel I was holding someone up and that way I could run my own race. I knew my back and hips wouldn't enjoy cross country however I was surprised how the pain came and went during the day.


8am - click for video

The course was 95% trail and 5% road. So upping the trail running in training paid off.
The weather remained dry and in the middle the day was quite hot. My pee was telling me I was dehydrated at about 1pm. Spent the next hour really concentrating on getting fluids in regularly.

I'm not the fastest runner or the slowest, so as a result I spent a lot of time on my own. However this wasn't a problem on this course as the scenery is fantastic, and having a sunny day to view it made it even better.





















Navigation was pretty straight forward, following arrows pink ribbon and marker tape. One arrow even sprayed on a cow pat. I went slightly wrong in a village, but was soon back on track.

I tried to have a snapshot of how I was feeling every hour. I managed it except one. Can't remember what happened there, must have really been in the zone.


9am please click



10am - click to have a look


11am - press here


I stuck to my race plan and didn't spend to long in the checkpoints. Just the time it took to fill my bladder bag and grab some food, and then I was out again. The volunteers were fantastic. I've never experienced in a race, someone saying" take off your bag, i will fill your bladder bag whilst you grab some food" before. It was like having your own pit team, brilliant. I even had one lady say" it looks like your knees are getting sunburnt, do you want some sun cream "

12 noon

1pm. Click click click

2pm over half way


Paula asked me what I thought about during the 100km. I can honestly say I can't remember anything specifically. I guess it would be a mixture of the views around, how much longer to next checkpoint? When was the last time I drank? Wonder how Steve is doing? But I didn't feel the need to put my iPod on, which is a result.

3pm

3.30pm fantastic scenery

4pm 19 miles to go

6pm missed an hour sorry

7pm nearly

8pm nearly there

It was dark when I finished, so no video. 13.42 for 100km, 14.09 for the 64 mile course. Happy with that.

Quick change, Rego drink, then a short drive back to ipswich to pick up my car.
Steve and Anita kindly offered a bed for the night, but I figured as I felt pretty good, waking up in my own bed would be more preferable. Thank to you both for the lift and support during the run.

After an hour drive back to lowestoft, I jumped straight in a cold bath, followed by hot shower and stretch. Bit of food. In bed by about 1am.
Woke up feeling pretty good. Happy days







http://www.thefitnessunit.co.uk/

Whoop whoop over 7 grand

Nothing much going on at the moment. Just settling into training. As I promised myself. More trail than road. Gradually working my way from Blundeston to Norwich, on mainly a trail. Blundeston to Breydon bridge on Angles way

As the title says..... I'm now over £7000, and it feels great








Since last November, I have been in communication with a serving RAF Regiment gunner, who completed the MDS in 2013. His name is Paul (gloomy) Groombridge.He had been giving me tips and info via Facebook messenger and email, but we had never met. Well that changed yesterday. We had decided to have a meet up for a beer and a chat with some grub. He offered to give me a sports massage. Which I desperately needed. Excellent treatment. Very Professional. As I said, he is still serving, so he generally does evenings and weekends. So if you are closer to Bury st Edmunds than Lowestoft here is Paul's website







Press here.... Paul's website
Obviously if your closer to Lowestoft...... Come to me lol

So after my treatment, it was off to grab some grub and a beer. Paul is a top bloke and gave me some top tips and loaned me some kit (pictured below) including a venom pump, heavy duty lighter, mirror, sand goggles and an all important Union Jack patch








Thanks mate. Good to have met you.

fitness tip#13... Sleep sleep. So important for recovery and repair and for mental attitude. If your sleep has been suffering, then pull back on your training. Some one once said to me " rest is best"


Diary of a long distance runner.

9th June 2014- 45min trail run
10th June 2014 - 30 min road
12th June 2014 - 30 min road steady run
14th June 2014 - 30min trail run
16th June 2014 - 30 min trail
17th June 2014 - 60 min trail/road, very warm
18th June 2014 - 165 min trail/ road
22nd June 2014- 60 min trail



This blogs donation roll of honour.

Jo Charles- massage client
Baz Thomas- ex Reggie gunner
Karen Hamilton - massage client

As always thank you so much

Nearly at £7000 mark

Two weeks since I've been back from London to Brighton. Back on the training, doing more trail runs for definite. I'm trying a different pair of shoes, see what these are like. They are Inov8 trail roc 255. These are more like normal trainers unlike the Hokas.





Will let you know how I get on in due course.

I paid in the money that people had paid to me for London to Brighton. Even though I didn't finish, all kind donations and guesses totalled £352. This money and a couple of donations have brought me so so close to £7000





Hope someone or a few someone's will tip me over the 7 grand mark before Monday morning.


Fitness tip #12. If at first you don't succeed. Evaluate, change if you need to. Leave disappointment behind you and try again.

Diary of a long distance runner

Friday 30th May 2014 - 30minute easy run on road
Sunday 1st June 2014 - 85 minutes trail run with Paula



Monday 2nd June 2014 - 50 minutes trail, steady
Tuesday 3rd June 2014 - 60 minutes mixed trail /road steady. Warm day
Friday 6th June 2014 - 65 minutes mixed trail/ road very warm evening
Sunday 8th June 2014- 110 minutes trail run again with Paula, again a lovely sunny day




This blogs donation roll of honour

Viv Hunt - one of my Walberswick ladies
Claire Whittonbury - another of my Walberswick ladies
Ann Pettitt- one of my heart patients

Thank you so so much, I'm getting closer and closer to that £10000.