Fun and Creative Fitness Challenge

As people are well aware there are loads of sites offering help and advice on diet, nutrition and training. I came across this site it aims to turn your calorie counting, diet and fitness goals into a game where you can level up as you reach your outlined bench marks. Challenges are quite simple such as giving up a food type for example, as you reach certain point levels you then reward yourself with maybe a cheat food or buy yourself something new or whatever you want your reward to be! They also have an iphone app at

So keeping things fresh and interesting what would your fun and creative fitness or diet challenge be? I tend to find this quite hard and stick to the same old “get out the door go for a run”. Leave me a reply with your ideas. have been in touch and said they would like to offer a gift to the person that leaves the best idea! They have offered this . They will pick the idea they like in about a week and then send this HRM directly to that person!

Running Diet

I’ve been looking at changing my eating habits, not that it’s really unhealthy but just that it’s not entirely helping my fitness. I’ve been running three times a week since March and although i have lost a few pounds along the way not one ounce of body fat has come off. I tend to be quite carb sensitive in that anything that contains too much sugar (even something as simple as baked beans) soon has me dozing off. I think it’s this issue with carbs that hasn’t seen me lose any body fat. Although i try and eat healthily any sugars or excessive carbs in my diet are creating an insulin response which in turn is resulting in alot of those carbs being stored as body fat. So i am planning on moving to a higher protein diet with less carbs with most carbs being consumed post training only. I have followed this type of diet last year with good results, my body fat going from 28% down to 17%. I am currently back at 28% body fat and expect to lose about 1% per week. The diet will look something like the following.

Wake up: Protein shake with added wheatbran

Breakfast: cheese omelette with mayo , banana

Mid Morning: protein shake with added wheatbran

Lunch: Tuna mayo (no bread)

Mid Afternoon: Egg mayo, protein shake with added wheatbran

Dinner: Chicken with spring greens

Cals: 2500

Carbs: 58g

Protein: 256g

Fat: 138g

Fibre: 36g

BBC Running Club Post Race Review

Have not long been back from the BBC running club 10k in Regents Park, London. The race was due to start at 18.30 so i made my way there and arrived at 17.30. A small gazebo was set out as the registration desk close to a place called the Hub which is a small gym located in the centre of the park. We had use of the changing facility’s and lockers at the hub, so i had something to eat and drink got changed then spent a relaxed 45 minutes sitting around in the warm evening air with the odd bit of pre run stretching thrown in. I had my new Asics Foundation 11’s on which were only purchased yesterday (Wednesday) and only had 6 miles put into them, also yesterday. So they weren’t really properly broken in trainers and i probably shouldn’t have raced in them just yet. The course was 3 laps of the park, starting near the centre, heading down to the serpentine around and back up towards London Zoo then back to the centre to complete one lap. After setting off i’m always thinking of improving on my last competitive run, the last being 47m 59s, so anywhere near or slightly better than this would have been good. After the first 2 mile lap i was blowing pretty hard and checked my time as 13m 20s, exactly 6m 40s miles!! i was wayyy inside improving on my pb and had clearly set of too fast!. So on my second lap i tried to ease back a little knowing i could run a negative second lap and still have a chance of a good time. By the end of the second lap i was feeling a bit on the sick side but concentrated on keeping up with the person in front and kept telling myself not to ease up too much. With the home straight in sight i thought i would give it my usual sprint finish but clearly went too soon and didn’t have enough left in the tank. Promptly over taking the fella in front before fading rapidly with him over taking me at the line! An unofficial time recorded at 45m 59s, knocking 2m exactly of my previous pb!! Finishers medal in hand i then had to hot foot it back home to north essex. Official time will be added once they are on the BBC running club website.

Asics London store foot assesment

Finally got around to visiting the Asics store in London at Argyll Street just around the corner from Oxford Circus. Michael greeted me and gave me some info on his background and then took me through the computer foot analysis. This basically involved putting my foot inside a special box while lasers measured the exact dimensions of my foot. When the results were printed of Michael ran through it with me before heading downstairs to the gait analysis. I started of with the Cumulus shoe which is a very soft neutral shoe and would show up any pronation i had. This can be viewed here

When the video was played back in slow motion the overpronation was evident. We then started trying shoes with more motion and stability control eventually ending on the Asics Foundation shoe, the results of which can be viewed here

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Thanks to Michael, Jade and Ricardo for their polite, informative and friendly help.

Poor Preparation

A couple of weeks back i had a poor run, this was just a couple of days before going away for a week. So i had a weeks break and didn’t do a single piece of exercise. Took it easy and had days out, eating and drinking the wrong stuff. On my return and getting out running again it was difficult going again plus the hot weather heaped on top didn’t help. Now i’m only 3 days away from my next 10k in the BBC running club 10k in Regents Park, London. Think it maybe a bit of a get round in one piece and somewhere around the 50m mark. Visit to the Asics store London on Wednesday, so hopefully some help with my feet and some appropriate running shoe advice.

Distance Running PB

Went out today and completed 2 laps of my 10k route setting a PB distance of 12 miles in 1h 48m 39s. the first 10k was comfortable as expected, mile 6 to 9 was a bit stop start as i had an energy gel at about 5.5miles and topped up with a drink at mile 6 which gave me very mild stomach cramps and also a horrible sloshy stomach. So it wasn’t until about mile 7 that it settled and i got back into a rhythm. Mile 10 to 12 was really difficult with my legs and feet really starting to ache, it was just a matter of finding a comfort zone and grinding out the last bit. At least now i have set myself a bench mark to work against and have given myself the mental boost that i can get through a half marathon. The foot wear still needs sorting out as they are continuing to tear my feet up.

Saffron Striders Running Club

Had another run out with the club covering about 7.5 miles. We stopped off and spent a minute paying our respects to James before continuing. The entire turnout for the club ran a s a whole regardless of ability. It was nice to see the sense of community and support the club members have for each other. Bitten to pieces by the mozzies!! The club have a 5k run on Thursday evening which i will try and get to. Seem to be comfortably running 48m30s 10k times so i am hoping that in a competition i could now push a sub 48m time.