29th January 2010

             It's been a busy day, I finished work in the early hours, a few shorts hours sleep, then off to that there London for the Centurions Annual General Meeting to pick up a few things, which didn't go quite as planned. The trip to London was the usual panic... is my passport up to date, have I had all my shots etc. When I go to London, I usually fall off the bottom of the M1 and park up at Wembley then get the tube into central London. Unfortunately, most of the tubes were cancelled for some strange reason... I blame Boris Johnson! I could get as far as Euston, then it was an unplanned 4 mile "urban jungle parish training!" incorporating some pedestrian racing which was how my walking "career" started. Walking through the town, picking a fast walking target pedestrian, then keeping in front. It should be an Olympic sport...
            Anyway, I arrived a little late but was glad of the exercise, none planned for today, as I had just aquired my new pair of North Face Hedgehogs, my favourite trainers, a pair I had done not only two Parishes, my fastest two, but also the Centurion. The pair that the arse had recently fallen out of. They are lightweight, comfortable, strongly built, and are also goretex which make them shower proof keeping the feet dry. It gave me a chance to wear them in a little. I find that if you buy trainers from sports shops, then they are built as a fashion accessory and are not really made to last. I got these at Millets, where they are made for people who want to actually walk instead of just posing around town. The main conversation centres around the advantages of the Striding edge over the Swirrel edge of Helvellyn rather than which pubs you want to go in! Serious walking shoes...
          At the end of the day, they are built to last, be comfortable, and do the proper job. I know they will give me a couple of years good walking, and keep my feet dry. All an added bonus.
         By the by, I gratefully accepted Bernie's trophy for being the youngest Centurion, practising my Parish winners acceptance speech.. Only joking! I mumbled a few words of thanks then sat down with a free butty and a coffee, and wondered how I was going to get home! The Island was represented, not least by Centurion Committee member Charlie Weston, although during a break for refreshments I was asked by a few brothers which part of the Island I was from! I was a little disappointed to inform them that I was from Yorkshire, although having family from the Island, as I feel a kinship with the Island, I feel most comfortable there and regret not being manx. Anyhow, Yorkshire it is, for now.

I gratefully receive this trophy, blah, blah blah...

        Bernie should receive a special mention, at 29 she is by far the youngest Centurion, in a sport normally represented by veterans, and by veterans, I mean nearer my own age. It is a tremendous feat, and leaves me wondering what more she can achieve. The London Marathon coming up, but many more events in which to excell, and probably, more than possibly, a future Parish winner. 

       Back to work in the morning, a car carrier into Grimsby, but I'm on the ferry on Tuesday, weighed down with a fairly heavy trophy, and a few days catching up with friends and family. If anyone sees me while I'm across, mine's a guinness!

Cheers!

27th January 2011

            I haven't been feeling well for the last couple of days, I had an infection somewhere in my jaw that showed itself physically as toothache, but on an emergency visit to the dentist it appeared there was nothing amiss. Still, she drilled out a couple of my fillings and put something in to combat any infection, then closed them up. Still, it was painful, and I couldn't sleep well so was tired, and it was just work and rest. The only respite seemed to come from cycling to work, which was probably the endorphins kicking in.

          Endorphins are chemicals generally produced by the brain, known as neurotransmitters. There are at least 20 different endorphins, each having a different role. With exercise, endorphins are released which make you feel better, and prolonged exercise can be strong enough to release enough to create a mild euphoria, the so called "runners high", which goes some way to explain the good feelings of Parish walkers despite the pain. Exercise endorphin release is different for everyone, and it has also been theorized that it increases with age, another possible reason why so many Parish walk finishers are in the so called "veteran" walkers group. Endorphins are also responsible for decreased feelings of pain, acting as they do on the opiate receptors of the brain and the nervous system in much the same way as morphine, although without the addictions. This goes some way to explaining my pain reduction when cycling to and from work.
          As well as exercise, endorphins are released during times of stress, which is what happens during severe injury when no pain is felt. People who are injured in stressful situations often feel no pain, allowing them to get out of further danger, or help others. The pain only kicks in when the situation causing the stress is over and the endorphin levels reduce.
         Whatever, exercise creates endorphins, which make you feel good. Eventually the body gets used to these feelings, making you want to exercise more. The bodies own mechanism for keeping us fit and healthy? Possibly, but it seems to work, exercise makes you healthy and happy, and more able to deal with stress.

         Endorphins are also released by eating spicy food, and also chocolate, making them addictive by chemical means, meaning you have an excuse when you decide to go out for another curry or reach for that last Quality Street!

24th january 2010

          A rest day yesterday after Saturdays exhertions, although it is warm enough, (and petrol is expensive enough!) to get the bike out for work. It's 6 miles each way, and at a decent lick, about just under half an hour each way, it's an hours good exercise a day. And more calming. I'm usually a mild mannered person, but sitting in heavy traffic behind some of the idiots who managed to bluff their way into a motor vehicle gives me a mild attack of tourettes syndrome! We have a cycle path that goes most of the way from my house to King George Dock, and mp3 player on, it's relaxing, almost enjoyable. I am a little competitive though, and another cyclist on the path gives me an urge to go faster and get in front. Childish, I know, but I get a smug feeling as I pass.
         During rush hours, which seem to last most of the day here, it takes a good half hour to drive to work anyway, so I'm not really losing any time.
          It is a good form of cross training. Cycling works different muscles to speed walking, so the walking muscles aren't pushed so hard so have recovery time, while the body and heart are still getting their regular workout. I also go swimming once a week, another good form of cross training exercise, whilst running, not a favourite of mine, is yet another. I did refrain from cycling to work while it was icy and stalled at the sign of any cold weather so it needed a nice day to finally blow the cobwebs off the boneshaker and throw my bike clips on, but now I've been a couple of times it's all systems go. The only problem is coming home late at night. I finished work at midnight last night, and the bike home was quiet and easy, but when I arrived, I was wide awake from the exercise!
         Not good when it's bedtime...

22nd January 2010

            Waiting to go to work, listening to Hull City away at Reading. Not good listening, struggling against the home team. Still, it's early doors yet.

            A good coaching session this morning. If you want to be comfortable at reasonable Parish speeds then it's good to be able to maintain high speed for shorter distances. You have to average just over 3 and a half miles an hour to finish within the 24 hours. 4mph gets you 21h 15m. 5mph gives you 17hours. So it's easy to see, a little more speed knocks good time off, and if you practise at quicker speeds then slower speeds become more comfortable over longer distances.
          We did some warm up sprints, some technique, and then a timed 10k watched by the coach. Tried to keep to a 60 mins 10k to keep up the race walk style, and it seems to be coming along nicely. I can go quicker but start to lose technique, tripping over my feet and occasionally scuffing, but as I practise the speed slowly picks up. Got a 20k planned, and a possible 10 mile, then Northern area 20k for Yorkshire. I'm nowhere as fast as the young lads but in a team of four I can throw in a decent result, and there's no better experience than actual races.
        Also gotta keep my elbows in. If I don't concentrate I look as if I'm trying to take off. Do'h!

21st January 2010

              I was back at work in the Humber this morning, it was one of those moody winter days, grey and still with washed out sunshine, a nice day for a trip down the river. Immingham to sea, back home by 2pm.
        My coach is organizing a session in the morning, and, although I'm on standby, hoping to nip across to Lincolnshire for a couple of hours. He's coaching a promising couple of young lads as well, teenagers who seem pretty keen, and one teenage lad who's doing 52 minute 10k's and still improving so it's good to practise on the shorter distances with someone to try and keep up with. It is satisfying to see race walking attracting youngsters into it's ranks. Walking seems to have gone through a quiet patch over the last couple of decades, and a steady upsurge is most welcome. Although here in Yorkshire the numbers are only growing gradually, they are growing, and long may it continue. I still hope to get across for the March island winter 10k, looking at the photos it's amazing to see hundreds taking part, young and old, all enjoying the walk. It's a rare sight on the mainland with not enough publicity as in most sports here.

          I'm 99% certain to get across to the island on the 31st for a week, I'll be staying in Peel, and doing the usual walk to my dad's in Douglas, also planning on doing the sloc at some point with Helen, if not, she's on the route of the western 10 which is always a good back up. I've got to get back for the Yorkshire 10k though, which unfortunately is on the same day as the Island's winter league 10k. It's one or the other...

         Countdown? Just over 5 months to go. A long way, but it'll soon pass. Don't overdo it at first if you are thinking of competing for the first time. I do sometimes push a little too far myself, so rest days are important. The body needs training, but it also needs to recover from this training. Push too hard and you'll find yourself slowing down, suffering from cramps and muscle fatigue, and just getting bored with getting ready and going out every day. A few days off and you'll be eager to get the trainers on and put a few miles under your belt.
 

19th January 2010

        Yet another hoax, fiddle, con, call it what you will, on the "health foods" account. The latest is the so called vitamin water which has claims on the bottle that it is "nutritious" and "cleansing". I've seen this in Asda, well over a pound a bottle, and it looks pretty convincing. Reality? It's made by the Coca cola company, a small bottle has the equivalent of 5 spoons of sugar in it, with barely more vitamins than other similar drinks. Not enough to be beneficial to health.
        The truth is, the health food sales area is a multi billion pound industry, and the companies involved are all too keen to exploit the unwary, willing to spend extra to put something healthy on their shopping list. They exploit the law and use fancy healthy looking packaging to appeal. If they reduce their fat content by less than a few percent, they put the words "Reduced Fat" in big letters. Low fat could still be packed with salt or sugar. Whatever, it's good to learn what allowances and ingredients are healthy, and to read the packaging. Either that, or buy all fresh produce and cook from scratch...

18th january 2010

Footwear.

        I believe this is very important.

And that's all I'm going to say on the matter.

No, I'm only kidding! Everyone has their own opinion on footwear, everyone has different feet as well as different methods of walking, so it's not possible to state flatly which are the best walking shoes. Obviously the most important thing is that they fit. I walked my first parish in an old pair of nike air, comfortable enough although the biggest mistake I made was just after Santon I got a stone in my shoe and because all I had in mind was to keep going, it finally nestled in next to my second toe. I just took a couple of pain killers and kept going. It rained in the evening as I was passing Jurby airport and stopped before Bride, so I took an opportunity to stop and change into dry gear whilst having a nice cuppa. Socks off though, I realised maybe I should have stopped earlier. The second toe was black.

Shortly after finishing.



         Helen laughed whilst picking up my discarded wet socks with a long stick and said 100% I would lose the toe. I proved her wrong by keeping it. In a small box. I still have it now although it looks a little leathery and dried out. I use it to frighten the kids...

         The nail did regrow although it doesn't attach to the skin just flaps loose like a hinge, I suppose there was enough nail root for this to happen, although the nail and surrounding skin falls off after every race. It just goes to show prevention is better than cure. I now have special elasticated laces that are regulated to my shoes so that they don't require tying, allow me to slip my trainers on and off and expand when my feet swell up, which everyones do after a good few hours as water drops down an collects in the feet. A stone in my shoe now means slip it off, shake it out, and slip it back on again, hardly breaking stride. It doesn't need readjusting either. There are a few different types, I use xtenex laces, at around a fiver a pair are also good value. 



http://www.xtenex.com/lace-choices.php for info.

          There are three phases in the life of a pair of trainers. New footwear are built to a standard shape. I got a pair measured to my foot shape for the 2008 parish and they still weren't the right shape, had to be "worn in" so that eventually turned out to be a waste of money. Standard off the shelf trainers are fine. As they are worn, they gradually change to the shape of your feet. Depending on how peculiar the shape of your feet this could produce chaffing and blisters, so short walks are best for breaking in. I'm wearing in a new pair of boots at work at the moment and it's agony at times, but necessary. Once worn in the trainers are fine, but eventually damage to the fibres and the sole will mean they lose this shape, and although they look fine, they don't fit any more. I call this "the arse falling out of them" This is when they should be thrown away as they are no use for long distance walking. I've had a couple of cracking pairs of trainers go like this recently and it's like losing an old friend. So, get the trainers you are doing the Parish in at least a month before, and make sure they are worn in. Don't go with a comfy old favourite pair in case the arse falls out of them halfway and you end up with blisters. I usually have a couple of pairs of cheap standard off the shelf trainers for training, and separate shoes for races. I will be visiting Chris Cale at his shop, Up and Running, for another pair of race shoes when I'm across on the Island next, he has a great wealth of race walking experience and the facilities in the shop to check walking gait to find the best types necessary. I do have a  slight supination which I'm trying to correct with my coach. I walk on the outside of my foot, you can tell if you suffer from this by looking at the wear on the soles of your shoes. 

         Walking with either of these gaits can cause injury so it's a good idea to try and concentrate on countering this whilst training.
         My shoes? Currently I have a pair of Mizuno Wave Harrier 3, which technically are a cross trainer for fell running, but are very light, have a very thin sole so doesn't have much cushioning, which is needed for running as it cushions the landing, but not really necessary for walking if done properly. I'm contemplating the Adizero pro, which are even lighter. I will have 2 pairs worn in and ready for the race. Just in case.
        Training, just a couple of pairs of normal off the shelf trainers. As long as they fit. Alternate between the two so they dry out and stay fresh.
        Sorry this is a long blog today, our lass is watching the eastenders omnibus she sky plussed, and I've already been out for a quick 8 miles this morning. Nothing else to do, really. Sorry.

Happy training!

See, still got the toe. It's in a small collection of toes that have dropped off over the last few years.

Laters.

16th January 2010

      Back in Ulverston for the weekend, a couple of jobs done, and a chance to do some touristy things with friends, (friends who unfortunately came here for the museums and pubs... definitely not for the walking!) So a chance for a few days rest, (from walking) got a job bringing in a nuclear waste ship in on friday, then stand-by for the weekend in case any other ships cropped up. So, got to the Laurel and Hardy museum, visited the house where Stan Laurel was born, a bit of a pub crawl, then the Motor Museum and the James Bond museum, although we didn't have time for the Keswick Pencil Museum (unfortunately.....do'h!)

Pacific Heron, Barrow Docks.

       I managed to get out on my 8.5 mile circuit at the break of dawn this morning and was surprised to see no rain at all although up at the top of the hills I walked into the clouds. I was out last night, a small sherry with the vicar and bed by nine thirty, (Lying?... Who? Me?) but any alcohol lingers in the body so was expecting to be slow. Still, it was a chance to test my new toy in the lakes so off I set. The route is only up and down, no flat bits whatsoever, but I was surprised to find it was nearly a thousand feet climb. Forgot the heart rate monitor strap so didn't get all the results, but got a good indication of my current fitness, which is better than expected, so I can afford more rest days. I don't want to peak too early this year, Build up slowly to avoid injuries.

Sun 16th, 7am training walk data



           Back to Hull in the morning, (boring, flat, industrial grey Hull. Even the name sounds flat and grey!) a week off work so maybe out to the Yorkshire Wolds, the weathers milder so a chance for a good 20 miler, and also hopefully a Coaching session in Cleethorpes. My next 10k is 6th February so three weeks to work on technique and try for a new PB. I see the cancelled 10k on the Island is in March so might try and nip across for that one, and I'm off on 31st of this month which might give me a chance to get across and do some hill training, drag Helen and her other half, Kevin, up the sloc. The poor chap has been roped in as Helen's training partner as well as entering the Parish, although he's relatively fit, a runner, so we're hoping he gets up to her speed soon. We have three quarters of a team so far, still looking for someone whose confident of finishing, (who hasn't finished yet) to make a foursome. Being in a team might give another extra incentive, can't let your teammates down. 

15th January 2010

         The parish is a mental challenge. More than a physical challenge. So much more. The first time I finished the Parish made me a much better person, both physical and mentally. I set out the first time, determined to walk the 85 miles. I told everyone I know that I would complete it, and the humiliation of telling everyone I'd failed spurred me on to the finish. I didn't want to face my family and friends and say that I had not completed what I'd set out to do, and this, more than all the training and preparation got me over the finish line of my goal. All the pain and suffering, no matter what it threw at me, pushed me on to the eventual prize in my mind. That's what you need to concentrate on. I set out to finish. And whatever your goal, you should set out on the start line with your goal in mind. Whether its the first church, Peel, Bride or whatever, give yourself a goal. That gives you the incentive. My incentive now, as it has been for the last four years, is to beat my goal, which is now my last result. I'm as proud of my first parish finishers trophy as much of my last, if not more. If people ask me now, what is my greatest achievement in life, my first Parish comes close to the top of my list.
        Life is about goals, and  you cannot think about standing on the start line thinking "Maybe I'll see how I'll do." Go for it.
       If you are intending to finish, good for you. Go for it. You will suffer pain. Probably more than you've suffered before (Except maybe childbirth, I can't vouch for that. My wife says its smarts a little...) and it'll hurt for days afterwards. I had to start for a toilet break an hour beforehand the first three days after my first Parish, with the humiliation of my family laughing at me while I tried to stand up. But, when I eventually got to my feet, I was smiling, saying, "at least I'ved finished the Parish!".
     It will hurt, and it will push you to your limits, but the knowledge that you have a Parish walk finishers trophy will be worth it......and so much more!

Happy training.

10th January 2010

            Feeling better today, so got out for a quick 6.5 mile lap, keeping above 5.2mph/11min 30secs per mile, heart rate steady at 135, so not too bad despite being well wrapped up and a layer of ice on the road. Working later on this evening so I'll have an hours session on the treadmill this afternoon for some cardio whilst catching up on recorded weekend telly. The treadmill only goes up to 15% incline so I've propped up the front with a piece of timber to give it more incline. This means that it still has an incline when it's level, but it's there for fitness so never mind.

         I see that some people have started Parish training, using sundays to put a decent couple of hours walking in. Make sure that you take enough drinks. It's recommended that you should weigh yourself naked, (we won't look, honest!) then put in an hours walk without taking any food or water, and (after towelling the sweat off) weigh yourself again. The more accurate the scales the better, if it goes down to fractions of kilo's then all well and good. The difference in weight is the amount of water you have lost. (1 kilo = 1 litre) This, in turn, is the amount of drinks you need per hour of walking to replace water lost. There isn't any real need to take expensive sports drinks, at about a pound apiece they are pretty much a waste of money. A good balanced diet will replace most vitamins and minerals lost through sweating. Get a drinks bottle, use 10% ribena (there are other fruit squash drinks on the market!) to 90% water, and this is perfectly good. If, after you've been training, you have that tell tale "tide mark" around the sweat on your training gear that shows you've been losing sodium (salt) then you can put a quarter level teaspoon of sea salt into the drink mix. Not table salt, which is iodized and refined so actually contains just salt but has all the beneficial minerals removed. Sea salt is rich in minerals including nitrates and potassium which are sweated out and are necessary minerals, and because of this contains less actual salt than table salt. Oh, and don't get your teaspoons and table spoons mixed up.
        Obviously more water is lost when you push harder during training, when it gets warmer outside, (soon, I hope!) and when you wear more clothing. Less water is lost when your fitness levels rise and your body uses less energy for the same results, so therefore you need to do the above weight/water loss test quite regularly. This will also give you an indication on your fitness levels. If you find you're losing less water, it shows that your body is using less energy to do the same work, i.e. your training is paying off!
        
Cheers!

9th January 2010

          Still suffering, keeping it under control with high strength cold and flu capsules, ginger tea and lots of drinks. I've managed to keep working but have taken an enforced rest for a couple of days which is a shame because I was due to race in a 10k in York this morning and was confident of knocking a couple of minutes off my personal best, and with my new toy I could have analyzed the race at leisure later on. My next race is not for another few weeks, maybe I can kill two birds etc and get across to the island for one of the winter walking league 10k's. I see one has been rearranged for March which might make for a quick weekend trip across, and with a couple before then maybe I'll have to start rearranging my diary. I am planning to get across for a week at the end of this month, hoping to pack some butties and a flask to do the sloc from Rushen church to Peel for a good training walk.
 
          Weighed myself this morning, having kept strictly to my planned diet, roughly keeping to 500 calories below daily allowance and at least 5 miles a day at 5mph, and was surprised to find I'd dropped 4 and a quarter pounds of christmas excess, so the sensible eating, daily exercise and CLA seem to be working Kerry! I have a set of the weight watchers scales which measure body fat and body water amongst others and it seems to have gone from the right areas as well. I'm keeping to the reduced calories during the week and eating normally at weekends which become a treat day. I'm unfortunate to have a metabolism which stores fat easily so it's easy for me to put the weight on, difficult to get rid, but after a while the stomach learns what's going on and it gets easier to keep to a sensible regime, after a while fast foods and fatty titbits start to become unpalatable. It was my youngest daughters 14th birthday yesterday, and she decided to order KFC for her and her friends. It's funny how being civilised in the modern era means eating food from "buckets". I did have a piece, (my only slip of the week, but it did smell tasty) but took one bite and tasted only the fat. Saturated fat at work, keeping it inexpensive, "tasty" and dangerous. It was her birthday treat though so I couldn't deny her.

          Anyway, I'm hoping to feel well enough to get out for a good 10 mile walk in the morning. I broke my MP3 player, one that I've had for years. It was old and tatty but I knew how to work it, and I'd carried it on four parish walks so I'm a little annoyed, and I've had to learn how to put podcasts on my phone. Which made my brain hurt a little.

6th January 2010.

          I've got man flu. A 4 mile walk round the block in the cold was mildly uncomfortable, hopefully sweated some of it out, I have to go to work in an hour, I know it's serious but with luck I'll survive until the next blog, but if I don't reappear, you know what's wrong.

 (cough, cough...... sniff)

Bye now.

5th January 2010

         I managed to get out for a quick trip round the block with the new "toy", (1.33miles according to the results!) and was very impressed. Loving the mile indicator, a beep and vibrate, useful if your wearing earphones, and a visible readout of speed and minutes per mile. Constant timing and heart rate information, almost too much to be honest, but i've got time to get used to it.

      As soon as I walked in the unit communicates wirelessly with the laptop and downloads the information (before I had taken my wet shoes off, almost as if it was rushing to prove a point!) and I was left with a full page with a map of the route, distance, times, heart rates, places I slowed down and sped up, elevation, (the back of the house is 2 feet lower than the front where I started my walk) and many others, all cross correlated to give graphs, tables and sheets of information I could study all day. All this from a 15 minute walk round the block! It's definitely going to be fun using it, going to give me confidence, even the walk round the block in the rain and wrapped up, not rushing, averaged 5.18mph, and with an "Active Virtual Partner" mode which puts you up against someone a little faster than you, can do my training no harm at all.

       If you are serious about training, I recommend one of these products. There are a few different types available, and with christmas come and gone maybe ebay has 2nd hand ones for a lot less. Mine was quite expensive, but I can pass results over the internet to all interested parties for analysis, and I walk alone so it gives me constant updsates where usually my mind can wander. It also has a guaranteed minimum 20 hour battery (if operated on correct settings) which gives me another Parish target... finish before the battery runs out! Serious walking can be smoothed out and analyzed and now its not just a case of going out for a walk and hoping it's worthwhile.

      I'm not at work til midday so i'm off out for a longer walk.

Bye!

4th January 2010

           Been a busy couple of days at work, although been lucky enough to get out for a quick 5 mile, sub 1 hour circuits, not training, just wake up, circulation starting, metabolism shake up stuff. Diet going well, being honest in the diary although the cook down at Spurn Point where we picked up the inbound ship had done a delicious smelling beef stew, took a lot of willpower but ended up with a banana, home made flapjack, and a green tea. Weights dropping nicely though, and feel good.

          Got home about 7 to find my christmas present to myself had arrived! I've been mainly training with a wrist mounted heart rate monitor, which, along with the university readings, helped me work out calories burned and liquid required. When I did the Centurion with Bernie Ball, she had a wrist mounted GPS which showed her speed and time per mile. I thought this was a good idea. Then, in the End to End, Richard Gerrard had a similar GPS, which showed us when we were slowing down and needed to pick up, but generally kept us informed of our rate, not too slowly, and quicker when we needed it. I started checking around, and decided on the Garmin Forerunner 310XT, and have just spent 3 hours setting it up. I'm like a kid with a new toy (literally!) and even though it's nearly midnight, I'm contemplating putting my trainers on and doing a quick 5 mile circuit. But, it's icy, late, I've had a glass of JD (120 calories for a large one, it all goes in the diary!) and work at lunchtime tomorrow, time for an early walk and I'll let you know how it goes. Probably all software gone t's up and frustration, we'll see.

Cheers, and goodnight!

2nd Jan 2010

          By now everyone should be over the effects of the new year revelries, and at least 50% of the country will have abandoned the new years resolutions. It's difficult here because the majority of people think chocolate in some form is a good present, so the house looks like a branch of Thornton's. Temptation, but stayed firm so far.
         I'll be back at work in the morning on the Humber, a long day, little exercise, and a seemingly endless supply of coffee which I'll try and avoid. Caffeine has a dehydrating effect, so the body, whilst taking on liquids in the shape of the coffee itself, loses water. this in turn makes you feel peckish, as I've said earlier, one of the early side effects of dehydration is feeling hungry. I'll have a couple of home made flapjacks in my bag, a couple of bottles of water, and maybe some glucose tablets for energy.
        As for exercise, I'll be getting up an hour early and a brisk 5 miles to the papershop and back, kick everything off and wake me up.

        If you are taking part in the Parish for the first time and haven't exercised in a while, it's a good idea to have a check up. Particular attention should be paid to blood pressure and cholesterol levels, a normal healthy adult on the outside can be different on the inside. If you are starting training now, (there are still almost 6 months to go so plenty of time) or are just inproving your current health in preparation, good fitting walking shoes and loose-ish clothing to allow the skin to breath, if you haven't exercised in a while there will be sweat. Build up gradually with short managable distances and rest every three or four days, or whenever you feel pain in the muscles or joints. Pushing too hard can cause long term damage. Warm up with stretches, especially hamstrings, calves and quads, and don't start straight off at a gallop, walk slowly and build up over a few minutes to get the blood circulating and warm up the muscles. On nearing the end of your walk, ease off and let the muscles cool off gradually, and a few more stretches when you've finished. Take enough water, and drink in sips, not all at once.
         If possible, you should be panting slightly and sweating a little (not gasping for breath, turning purple or getting dizzy, these are clues that you are trying too hard.) to benefit. Gradually building up over the weeks will push you further and make it easier.
 
      One more thing. try and find a like minded person to train with. You can motivate each other on those days when it looks cold and grey and you don't feel like bothering.

31st December 2010

       Last day of the year, time for that blowout before all the new years resolutions kick in. High protein blowout for me, Bacon and mushroom omelette for breakfast, and Denise has got me a steak for later, (wonder what she's after, haha.) So out for a walk to get the metabolism into gear. I went for a walk yesterday with an old friend who was in a similar situation to me a few years ago. He's climbing up the corporate ladder but having all the expense account lunches on the way. Along the Humber, a footpath that (allegedly) crosses the country to Liverpool. Didn't go that far, but 4 miles took us far enough and as we walked back the fog suddenly cleared so got the above photo. You don't get that sort of view sitting at home watching telly!
      Anyway, I've given him a goal, and sometime in May or June, I'll be dragging him around the Yorkshire 3 peaks. I haven't done it for a couple of years, and as training goes, it's excellent! 25 miles, 3 biggest mountains in Yorkshire and a mecca for hikers, ramblers, fell walkers and the like. I'll have to keep an eye on him up until then, though, it's not for the faint hearted...


I'll be having chips with my steak, a baking tray with a tiny dash of olive oil in the oven until it's smoking hot, then throw the chips in (proper cut potatoes, not reconstituted frozen "chips") turning occasionally, and sprinkling a pinch of mild curry powder on them just before they're done. Healthy chips, who'd have thought it?

Happy New Year everyone.
      

30th December 2010

         It's that boring time between christmas and new year, time to start gearing up for the new years resolutions. Luckily here the snow has just about gone so out and about visiting friends and relatives which adds up to a decent 10 to 15 miles a day, although not too quickly, enough to get a bit of a sweat on and slightly out of breath which is a good indication that the walking is doing you some good. You will get peckish, and low cal power bars are expensive, and also manufactured so you never know quite what they contain. I make my own, and I know a few people who have taken this recipe and use it regularly.

Flapjacks/power bars.

My cooking is better than my photography.

        I don't normally stick to recipes, I'm the sort of cook who throws what seems to be the right amount in and see what comes out, if it works, all well and good. I've made this batch yesterday and tried to figure out amounts and method. So here goes!

Time, 10 minutes preparation, 25 to 30 mins cooking time.

Ingredients.

Porridge oats, 250g to 350g

Honey  200g

Brown sugar 150g

Butter 150g (I use the cholesterol reducing spread with the plant sterols, although any spread will do.)

Fruit. maybe a couple of bananas, apples, pears, kiwi, etc. use your imagination.

Dried fruit, mixed dried fruit, also available dried cranberries, guji berries etc. the small ones though, if you use the big ones they expand too much.

Seed mix. Sunflower, pumpkin seeds, pine nuts, mixed chopped nuts. 

Dashes of olive oil.

Method.

pre-heat oven to 180 degrees or equivalent gas mark (Not off the top of my head, sorry) you need a straight sided roasting tray, mine's about 14 inches by 10 inches, and an inch deep. Line with silver foil, pop it into the oven.

Put the sugar, honey and butter/spread into a large pan, pop it on the hob, and melt and stir.. (I used to microwave them, see previous posts...)

Add half of the oats. Stir in until well mixed.

Add fruit. make sure its chopped finely and well mixed. Stir in well until mixed.

Add seed mix, keep adding handfuls and mixing until you think there's enough in.

Add dried fruit, same thing, keep adding until theres plenty in. Sorry I can't be more specific, but in my mind I just add until I think "That's enough now."

Once its stirred and well mixed, add the rest of the oats gradually, mixing as you go. A few dashes of olive oil if you want to keep it moist.

A dash of olive oil in the silver foil lined tray which should be hot now. Leave it a couple of minutes to get hot, then it's time to add the mix.

Make sure the hot oil, (or butter) is spread evenly over the bottom of the tin. Pour in the mix, and spread evenly. Once it's filling the tin evenly to about an inch deep, I usually drizzle the surface with olive oil and use a tablespoon to flatten it dow so its even and fairly compact.

Once it's ready, sprinkle some brown sugar on the surface.

In the oven, fan assisted about 25 minutes. A bit longer makes them crunchier, and you may have to turn them round halfway through to make them cook evenly. Take them out if they start to burn.

Once it's cooked, take out of the oven, and slice up. i do one lengthways and can get 7 cuts widthways to make 16 bars. once they are cut, don't try and take them out just yet. Put the whole tin in the fridge for at least 3 to 4 hours. This helps them firm up into solid (though nicely chewy) bars.  You can lift out the silver foil and break it up into bars once the whole thing has cooled down

Scored ready for the fridge.

          Similar bars in the shops go for over a quid each, so at about 3 or 4 quid all in, is good value, and as an added bonus you know what's in them. Trial and error can make them better, they keep for a couple of weeks and are easy to take in a small tupperware container whilst out walking. Simple sugars and Carbs release energy gradually, and the oats make you feel more full.

       You can add any ingredients, cinammon, grated ginger, melt chocolate on top to make them with a chocolate layer (Popular!) or add any flavouring you like. 

Enjoy!

29th December 2010

            I recieved an interesting message about microwave ovens. As with most people, I grew up with microwave ovens, accepting them as safe and normal. Interestingly, much research has been done on the effects of microwaving food. It seems that microwaving works by physically rotating the food molecules which causes friction and heats up the food. At the same time though, it destroys the cell walls of the molecules and reduces nutrients as well as changing in a way that increases radiation in the bloodstream, increases bad cholesterol, causes a reduction in good cholesterol, and reductions in lymphocites, the white blood cells key to the immune system. Studies have found that not only are nutrients in the food reduced, sometimes drastically, but also the blood of people who eat microwaved foods is affected.
            From now on, microwaving for me is an emergency only option, at least until I can do more research. Any recipes I post will have proper cooking instructions.

           I suppose I am susceptible to a little scaremongering, but I'd rather take the safe line, the bloodstream is the most important part of the body, and if microwaving food affects it for the worst, then I have to make time to cook food the old fashioned way.

The following link is to one of hundreds of pages warning of these dangers.

http://www.cam.net.uk/home/aaa315/healing/microwaves.htm

           In other news, Hull City drew 1-1 mainly thanks to an awful referee who didn't know the rules of football, it should have been a penalty blah blah blah................

Laters.

    

28th December 2010

A Balanced diet.

         Australia just lost another wicket, now 169 for 6, still over 240 behind with 2 days left and England another innings if they want it. I might pop to the bookies and put a fiver on England to win...

         The reason fad diets and diet pills don't work is because they all involve cutting out some part of the balanced diet we all need to stay healthy. There are 6 parts to a healthy diet;
1. Carbohydrates. This is where we get most of our energy, and comes in a few forms. Starch, in potatoes, rice, pasta, bread and cereals are turned into glucose in the digetive system to be absorbed by the body tissue as a form of energy. Sucrose is found in sugar and sweets as well as fruits and is turned into glucose by the digestive system also. (Sucrose molecules are too big to enter the bloodstream) These collectively are known as complex carbs and simple carbs, and a mixture of these in a meal mean we get a steady stream of glucose energy instead of it getting dumped into the system all in one go.
2. Protein. This is necessary for muscle growth and repair. Proteins are large molecules so they are turned into amino acids by the digestive system. Protein shakes are powdered amino acids that go straight into the system.
3 Fats. Fats are necessary as they contain some sources of nutrition not contained in Carbs, whilst also containing some necessary vitamins not found elsewhere. Fat is stored in the body to be used later, and insulate us from the cold whilst cushioning the internal organs. Good fats are polyunsaturates and monounsaturates, and help transport vitamins around the body, whilst essential fatty acids help the immune system. Fish, olive oil, nuts and seeds, amongst others, carry vital omega 3, 6 and 9. All good.
4. Fibre. Fibre is essential for the digestive system but is not absorbed by the body. Some fibres attract fat molecules such as bad cholesterol and carry them away through the digestive system. Imagine a toilet brush through a car exhaust...
5. Vitamins. Are essential in only small quantities but are many, and have munerous jobs. Immune system, healthy skin, bones eyes, reproductive system, and many transporting and repair jobs. Can all be obtained from a balanced diet, you shouldn't have to take vitamin tablets unless you are in serious heavy duty training, or pregnant.
6. Minerals. Iron, sodium, Calcium, amongst others, are all essential for normal bodily function, and are all found in a balanced diet.

         So, a balanced diet, avoiding saturated fats, taking enough water, and getting a decent amount of exercise. Cutting out ready made meals may be a little more expensive, and you may say you're too busy to exercise, but if you are determined to be fit and healthy, you can make the time. Half an hours brisk walk every day is more than enough. (Do it instead of watching eastenders, it'll help your mind and sanity too!) A good breakfast, mixed carbs and proteins to keep you going through the morning, and 5 or 6 small meals throughout the day. A big lunch stretches the stomach and gives you a energy rush, but unfortunately gives energy dips throughout the afternoon and makes you want to snack.
        A glass of water or cup of tea before eating, and eat slowly. The body doesn't register being full until twenty or thirty minutes after it is, so you keep on eating and go too far. Stop halfway through a meal for 5 minutes so the body can catch up.
       Do correct portions, which means don't count as much as you fit on the plate as a portion. If it says a portion is 100g then it is 100g. Be honest with yourself.
       Don't eat 3 hours before going to bed. Food in the stomach when you sleep is converted to fat.
       If you are serious, mark everything down in a diary, portions, calories, fat. Try to keep to 40%-50% Carbs, 25%-30% protein, 20%-30% fat with at least 25g of fibre. Not essential, but it helps to keep roughly to this.
      Cut down on salt, caffeine and alcohol.

       One other thing. If you are cutting down on the calories by over 500 a day (ladies 1200, men 2000) then you will lose weight quicker. Unfortunately, the body has a defense system that is like a starvation mode. This is a primeval instinct from the body which was when the hunters caught a nice fresh wooly mammoth, there was plenty to eat. When it was gone the body was starved and after a few days, the body learns to depend on what it has... nothing. It cuts down bodily functions so it only burns what calories it takes in until it gets back to normal feeding again. I tried this, and in extreme cases the extremities are cut off, cold white hands and feet as the blood flow is restricted, increased lethargy, reduced efficiency, physically as well as mentally, and weight stops dropping so you are essentially defeating the object of dieting. If this happens, it can be off putting and soon send you back to the old ways. 
       So, for reduced calorie diets, 3 or four days on the reduced calories, 1 day on ABOVE calories, say 2500 women, 3500 for men to fool the body in thinking it's getting a good feed, one day normal calories then back on the reduced. Lose weight slowly and steadily and it's more likely to stay off.

Breakfast.
3 tablespoons of porridge in a bowl, half fill with semi skimmed milk. Microwave for 2, to 2 and a half minutes. (Porridge is one of natures finest cholesterol reducers)
Chop in any 2 portions of fruit. Banana, kiwi, apple, pear etc.
Microwave for 1 minute.
sprinkle in some currants/raisins, and stir in a spoonful of honey for taste.
half a scoop of protein powder (my favourite is banana flavour) and stir in.
30 seconds in the microwave.
Sprinkle on a mix of nuts and seeds. I have sunflower, pumpkin seeds, pine nuts, sesame seeds and crushed nuts ready prepared in a container, which I sprinkle on anything, salads, soups, stews cereals etc.
For a variation, add any of your favourite ingredients such as cinnamon, ginger, lemon zest, bottled flavourings such as almond or strawberry, or a sprinkle of hot chocolate powder.

Large mug of tea. (Optional)

A mixed breakfast of 600 calories that'll keep you going all morning. Microwave times are dependant, so don't send any caked overflowing microwaves to me for cleaning...

       Sorry it's been a large post this morning, but as christmas is over I needed to get it all down for my own benefit as well, to skim away those few pounds I've put on. I think I've covered most of it. If I can think of anything else then I can always add it later. Thanks for the messages and e-mails, it's good to know my efforts are appreciated.

   Now, 5 miles walk to Hull Cuty v Reading.

COME ON YOU TIGERS!

27th December 2010

Water.

                     England are 400 for 5, beating Australia by 300 runs, and still clocking em up! Record partnerships and scores more than ticking over. I know I'm being cynical but every time one of my teams does well, I always clock it up to the other side being rubbish. I suppose that comes with following Hull City! They won again yesterday, 2-0 up by half time and cruising, they drop to 2-2, City fans waiting for the obvious, but up pops the villain Jimmy Bullard, off the bench for only his 4th game this season to score the winner in the last kick of the game. My knee is feeling better, been doing a few stretches but apart from that haven't been out of the house. Family and telly. City at home tomorrow, and as I live about 5 miles from the KC Stadium, it's a good hours walk but one I enjoy, listening to the build up on the radio, watching the rest of the crowd making their own way until evenyually you are part of a throng. Expecting well over 20,000 tomorrow with a holiday feel about the place, just after a good away win, we'll probably lose 3-0......
         The walk home will be more difficult as it will be dark, cold, and I'm meeting a few mates in Zoological Pub for a couple of pints of guinness,  self imposed, no sympathy etc. On my beer scooter though, it doesn't seem to take long at all!
          I tell myself whilst I start the third pint that Guinness is high in Iron. Iron is important as it is used by the red blood cells to transport and store oxygen. A very important mineral although daily requirements are unusual as it is more for women than for men: 15mg for women whilst we need only 10mg. It comes in red meat and greens, especially spinach, and whilst you don't normally need to take supplements, I will be taking an extra amount in the run up to the Parish to counteract the extra training done. I probably don't have to, it's just another one of those psychological things that push you over the finish line. There is a lot of oxygen to be transported in those 85 miles!

         Dieting and water. (Sorry, got sidelined England 444or 5 at the close!)Now as we all know, the body is mostly made of water. It needs water to replace the water we use, and that's a lot. Of water. During sedentary periods we lose water through the lungs as you can see when you breath out during cold weather. During exercise your body loses more water through sweat as the body tries to stay cool. Water is used to transport nutrients and dispose of waste. Water lubricates the joints and tissues, and water is vital in digestion.
        Now, the fact is, you only have to lose 2% of your body weight in water to be de-hydrated, and unfortunately for us, the only time you know you are dehydrated is when it's too late. Your blood is largely water, and dehydration causes it to thicken and make the heart work harder to get the blood around, so uses more water to transport more oxygen as you're burning more calories, and its an ever inreasing situation which eventually results in dizziness, muscle cramps and major fatigue.
        Carry water around with you. The body requires water but has no way of telling us. As a consequence we can often feel hunger pangs which mean we require liquid instead of solids. This is a primeval urge from when we were hunter gatherers, and we got a lot of water from wild berries and fruits our ancestors used to eat. If you feel hunger pangs, try a drink first before food. After a while you get to tell what you really need, and that urge to nibble on something goes away, and helps towards the healthy eating in the process.
         There are a couple of ways to tell if you're getting enough liquid during and after exercise. The colour and amount of urine. Not enough, or it's too dark, drink more. The other is weight, as you lose water during exercise so weight pre and post exercise will vary and need to be replaced, although if you are taking in at least a couple of litres a day it should be more than enough.
      

26th December 2010.

Trans Fats  and healthy eating.

        Trans fats, also known as hydrogenated fats and saturated fats, are a manufactured solid fat used in food manufacturing. It is created by introducing hydrogen atoms under pressure into the liquid oil or fat, either partially or completely saturating with hydrogen, creating a solid fat which increases shelf life and boosts taste, and also reduces costs. Baked products need a solid fat product to suspend other solids at room temperature. Unfortunately trans fats stay solid at body temperature, so are suspended in the body, and because of this, are difficult to break down. It’s been likened to injecting candle wax straight into the bloodstream. This in turn increases LDL (bad) cholesterol in the bloodstream, reducing HDL (good) cholesterol. The result when you eat saturated fats and the body can’t use the calories in them or break them down as waste is that they are dumped on the waistline.

         Banned in many countries, it is still widely used in the UK, and found in imported foods, especially in biscuits and pastries, but not limited to them. The label will say whether the product contains trans fats, but as a basic rule, anything pre prepared for human consumption will contain added rubbish used to either reduce costs, increase flavours or increase shelf life. Ready meals contain excess fat, salt, sugar or other things not good for the body. Put it this way, if you run a car on cheap petrol, with water and rubbish suspended in it, then the car will not run properly. The body is the same. Eat rubbish and you’ll feel lethargic, your immune system will not work properly, and you’ll gain weight. Getting up off the couch and going for a walk will seem like a chore.

       Unfortunately for the general public, the government had an option to ban trans fats altogether, but have decided to let the food industry self regulate, and it doesn’t have to show any amounts on the packaging. It doesn’t want food prices to soar, so turns a blind eye. This probably means that if a packaging states that a product has fat, including some saturated fat, it’s probably a larger portion worded nicely.

         So, my first piece of advice. Avoid anything pre prepared, frozen ready meals, pies, pastries, sauces, and tinned goods; if someone has manufactured it, then it has been made as cheaply as possible to last the longest time with little regard to health. Trans fats are still present in many, many products. A quick glance at the label in any food store will show widespread use. And virtually all fast food contains them. Even fish and chip shops using “healthy vegetable oil” can say this because hydrogenated fats are made from vegetable oil. I avoid them as much as possible, although I admit it is impossible to cut them out altogether.  Even if you are fit, if the bloodstream is full of fat, then there’s less room for oxygen. 

         It’s no coincidence that since the discovery of trans fats in the early 20^th century, and the widespread use of them since the 1970’s, the rise of obesity in this country runs at an alarmingly parallel rate. 

       As I write, England have overtaken the Aussies 1^st innings total of 98 all out. And if they win this test they retain the ashes. Nice.

        I’ve already bought a new diary for 2011. One thing I’ll be doing over the new year is writing down everything I eat and drink. It’s so easy to think you’ve reduced your calorific intake to below necessary daily levels, but then when weight goes up, wonder where it’s all going wrong! Be honest, write everything down, cup of tea, 80 cals, slice of toast with butter, 150 cals. Biscuit, 100 cals, they all add up. If you write them down, then it increases the guilty feeling, so you end up thinking, maybe I’ll not have that chocolate bar, it’s taking up 250 calories of my daily allowance. There are websites which show calorific and fat levels of every foodstuff, although I got a pocket sized book from Tesco for under 4 quid, the pocket calorie counter by Carolyn Humphries, which lists alphabetically, product, portion size, calories, carbs, fat content and fibre content. Any good bookstore should have a similar type book cheaply available.

         Men should have 2500 calories a day, women 1900, partly because women have a different metabolism. If you are exercising about 30 minutes a day, sticking to these rates, then you will lose weight. Avoiding white bread, processed sugar, fatty foods and other rubbish will make you feel better.

        One other thing. Don't weigh yourself every day. Don't bother with scales at all. It's how you feel, not overall weight. if you are exercising properly for the first time in ages, then you'll develop taut muscle, which is heavier and less bulky than fat, so weight can stay the same whilst fat is reducing. And, as an added bonus, every 3lb of muscle you add needs 250 calories a day just to survive.

The fitter you are, the more calories you burn! 

24th December 2010

      I got home okay, despite the country being covered in snow, the motorways were clear, and despite people crashing and jacknifing across the country, I managed a trouble free trip home. Despite this, I manage to get into my local, have a few drinks with a few friends, including my mates Arthur Guinness, and Jack Daniels, and managed to knock my knee in the pub. I don't know how exactly, just managed to wake up the next morning with a bruised knee, can't be straightened out, and any walking is to be slow and sure. So much for putting the car in the garage and waiting for next year!
     Christmas is a time for panic, last minute gifts, visiting relatives, getting things done, mainly lots of work to get one day out of the way. My "knee" injury means I have an unenforced rest, was meaning to get a 5 mile walk done each day, maybe will, see how it feels, but I was going to get an hour in each day only to keep myself fit. I have put a few pounds back on again, and one thing I mean to do before new year is to pass on how I managed to lose all the spare weight I gained. It's not a fly by night weight loss programme, just a sensible, common sense, and scientific way of losing weight whilst staying healthy.
     Going to enjoy christmas with my family now, have a few too many guinness, chocolates, chips, and other things that maybe I shouldn't, but then, what the hell, life is for living.

Merry Christmas everyone!

20th December 2010.

         As I sit here waiting for the Tanker loading at the condensate berth to decide whether she will finish and sail on tonight's tide or, all pack up and sail tomorrow morning, I've been glancing through the blog so far. It seems to show someone that is obsessed with the Parish Walk, an impression I find a little embarrassing. True, I have an addictive personality, and have latched on the race walking probably a little more than is normally healthy, but I feel that it has given me a little success, I know people who I class as close friends because of my association with race walking, people who I otherwise wouldn't have known, and if I hadn't taken it up, would probably have used up my time in another way, video games, daytime t.v, stamp collecting or something else which meant I would have stayed overweight, unfit, and heading towards coronary meltdown. I enjoy it, it keeps me healthy, and contrary to how it may seem to some, doesn't take up all my time. My life isn't just work and walking. I like to visit the pub. I bought a guitar just after the 2009 End to End as a result of a drunken afternoon of what seemed like good ideas, and, on sobering up the next day, decided to learn to play it rather than go back to get a refund. (Granted, I can't play concert standard yet, but I'm pretty pleased with the results so far...) I like to cook, I'm a keen amateur genealogist, studying my own family tree back to the 1600's, (Still living in Yorkshire. I like to say that I've walked further in one day than my family travelled in over 400 years!) and helping others with their trees with the experiences I've had. I went to sea at 16, starting as a deck boy cleaning toilets and making cups of tea (I washed my hands first!) and decided I wanted to be Captain.
         I suppose this means that I have a stubborn nature rather than an addictive nature. If I find something I like doing then I want to do it the best I can. This is probably what pushed me over the line the first time when I wanted to stop, and what pushes me on.
         The Parish is a mental challenge, (Not in the "you must be mental to take up that challenge!" sort of way. Okay, maybe a little.) It is a challenge that shows how much you want to walk down the prom in the early hours of a June sunday morning. How much you want to prove, mainly to yourself, that you are good enough, physically and mentally, to complete one of the worlds toughest physical challenges. This goes some way to explain why the majority of finishers are not tough young fit athletic types, but mature, experienced people, who have lived a little and have faced challenges enough to have the mental push to say to themselves "I can get over this, persevere a little further" so they experience the virtually indescribable satisfaction of walking over the finish line and be able to say, "I stood up to the challenge and won, and by doing this, I've pushed my personal boundaries and made myself a better person."


      Not good. The Tanker will now sail at 10am tomorrow (Tuesday 21st Dec). It's my final job of the year, and I was hoping to get away in the morning for the 200 mile journey through the snow to be with my family at christmas. Too late to get home safely tomorrow, try Wednesday.
       Don't travel unless you have to. Ha! No choice!

18th December 2010

Lactic tolerance training.

Had a couple of e-mails asking what I mean by lactose tolerance levels. Firstly, got that wrong. Lactose intolerance is intolerance to milk products, sorry!
It's Lactic tolerance, and an explanation goes some way to explain why we have to train in the first place.
       When you exercise, the heart carries oxygen to the muscles where it is used, then afterwards the residue in the muscles is carried away in the form of Lactic Acid, again in the bloodstream and away as waste. As you exercise more, then a greater amount of lactic acid is produced and has to be carried away, and to do this, the heart beats faster to pass more blood into the muscles. At a certain point, more lactic acid will be produced than the body can deal with. This means the blood can't circulate fast enough and not only does the bloodstream become unable to deal with the excess waste, but the same bloodstream cannot deliver the oxygen needed to the overworked muscles.
      This can be explained by the feeling when you are walking up a steep hill at speed. At a certain point, you will start gasping for breath and feel burning in the muscles. This is because the muscles signal to the brain that it isn't getting the required oxygen, so the brain responds by signalling the lungs to work harder, hence the gasping and if you keep going, the dizziness as the lack of oxygen means the brain isn't getting enough. When exercising, a heart rate monitor can show this point the heart rate becomes unable to cope.
       Cardio training can improve this. The heart is the main muscle in this case, and as with all muscles, it can be strengthened. Constantly doing cardio training can increase the strength of the heart which can push more blood round the system and deliver more oxygen. Say for example, you feel tired when you heart rate is 120, you have to slow down. As your heart strengthens it increases to 130, 140 etc, as the circulation system becomes more efficient.
       Benefits include a cleaner bloodstream, as cholesterol is reduced and waste products are taken away more efficiently, a more efficient heart, resting heart rate comes down as it doesn't need to work as hard. Less energy used  as the body is not working so hard so performance is more efficient and less food has to be taken, and quicker recovery times. Stride up Ballikillowey and when you get to the top you can stride away quicker rather than spend ten minutes waiting for the heart rate to come down again.
       So, a Cardio session or two a week in your training will improve fitness, recovery and efficiency, something we all need to get to our target church!

       I'm typing this as I listen to Hull City on the internet, couldn't get to this weeks match. New owners who have paid off over £20 million in debts, and a 2-0 win.

    Come on you tigers! 

17th December 2010.

Sat at work waiting for a ship to finish loading and surfing the web, (slang for bored?) passing the time. Had a job this morning and finished about 8ish, and got another one this evening, so had a few hours to spare, a couple of us packed some butties and a flask and drove round to Black Coomb, the most South Westerly of the mountains here. 600 metres, 1950 feet, and quite steep depending on which direction you approach it from, and with a chill NE wind, the steep option was the warmer, more sheltered one. If you look across from Douglas prom it is the closest, and first from your right.

Steep ascent, Barrow and Walney Island in the background.

Parked up at Whitbeck church (had a strange urge to run across and touch the church gate!) and pushed on. it seems this is about the only place in Britain which doesn't have snow today. Took an hour or so to get to the top, burning calves and quads, and a good Cardio workout. Minus two at sea level, in the chill NE wind it was minus 10 C at the top! Had to change t-shirts, which was brisk to say the least but necessary as you sweat on the way up but not on the way down, liable to freezing, not very comfortable. Also had the unusual feeling of sweating into my wooly hat which then froze to my hair, next time I must remember to take a spare hat or two.

Lunch at the summit, Scafell with snow on top in the distance.

Snow is coming, so don't know how much walking we can do over the next few days, I suppose we have to make the most of it. I'm just hoping the motorways are clear next Thursday so I can make it home.

Good luck to everyone taking part in  the Islands winter season 10k on sunday, don't forget to warm up!