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www.WhatKTDid.com

Run and Bike October - Day 18-19

Yesterday all my training came together. Sort of.

My boyfriend decided to take me on a never ending bicycle ride around our local forest. The paths were thick with mud so I spent half the time slogging through the stuff and getting spattered head to toe by it. The other half the time I was negotiating the gravelly/sandy/muddy hills of the forest so either in agony as I powered my bike up the hill, or freewheeling down it crouched low to get the maximum amount of speed and taking great gasping breaths of air as I tried to stop myself having a heart attack. In the end it turned out we had only done 20km in the 1.5 hours of the ride.

After finishing it was straight out for a run. I did 5k, averaging about a 6.1 min/km and the whole time my body was in agony and I just wanted to stop. I ran through the posh golf course that is behind our estate and got the strangest looks from the shiny pink and argyle clad retirees that where arriving to do a round. Turns out this is because I looked like a mud monster; which I only realised when I got home. With my boyfriend setting a punishing pace and egging me to take the long route, I managed to run for over half an hour and do almost 5.5k. Score!

Of course now I am in pain... and I still don't know how I'm going to manage to do two 5k runs in two short weeks.

• Bike: 1hr 28 mins, 20k
• Run: 33 mins, 5.4k, 6.1 min/km

Run and Bike October - Day 16

I've been a bit lazy these last few days. Oopsy. But back on it today with a 45 min bike and 30 min run at lunchtime.

• The Bike - 17.6m in 44 min (25km/hr)
• The Run - 4km in 28 mins (7.1 min/km) - intervals with incline

I had another google session today after playing around with my running style. I mostly try to keep my stride rate quick and land on my toes. I do find this takes more effort than my natural style of hitting with my heel and then rolling forward, but it does seem to be very beneficial in reducing or even preventing the pain in my knee and ankle.

I did google it but the advice I found was bit annoying. apparently you should aim to land midsole, but not run loudly and flat footed. I can't figure out how that is possible unless you have very flexible shoes, Shall attempt this next time without sounding like a charging elephant.

Run and Bike October - Day 13

Today I did my least favourite type of workout... slogging it out on the gym machines for over an hour doing mind-numbing cardio i.e. duathlon training.

I had to do the long run and bike ride I'd planned to do at the weekend; 15m indoor bike (or a 15km bike ride over rough ground outside) and a 4km or 5km run. Unfortunately it was absolutely bucketing it down so even the 1.5hr gym slog was more attractive than getting soaked through for a couple of hours.

In the end I just programmed in 1 hour for the bike and 30 min for the run. In order to prevent myself from dying of boredom I used the interval training programmes, and also mainlined Ben Greenfield podcasts.

My knee and ankle were complaining a lot afterward. How on earth am I going to manage doing double that in a few weeks? Eek.

• The Bike - 15.6m in 1 hour (25km/hr)
• The Run - 4km in 30 mins (7.3 min/km) - intervals with incline

Everything felt better when I got home and discovered that my boyfriend had cooked me an amazing meal; quinoa pasta with a creamy sauce, chicken wrapped in bacon and a garlic stuffed mushroom. Nom nom.

I'm going to rest up tomorrow, and do a short recovery run on Wednesday. Thurs a.m. I've booked my first spin class at silly o'clock in the morning.

Run and Bike October - Day 10 - 12

On Friday I did my first proper bike ride (vs stationary bike in the gym). Boy, it was hard. I took a ride to our local mountain biking centre which is very hilly and off-roady (is that a word?). I was not fast (although I forgot my helmet and had to double back and do some faffing).

The Bike

• Distance: 10.37 km 
• Time: 42 min 
• Av Speed: 14.7 km/hr

The Run

• Distance: 3.2 km 
• Time: 19.3 min 
• Av Pace: 6.11 min/km

Saturday I did a body conditioning class; I'm keen to keep up the resistance training with my current focus on Cardio. 

Last night I went out in the evening for a posh meal and drank too much wine, which meant I spent most of the day today wrapped up in a duvet rather than doing the long bike and run I had planned. Oopsy. Now I'll have to try to squeeze in a 2 hour workout tomorrow!

Ideas for New Challenges

After a day of barely moving from my bed, I'm feeling a lot better and even caught up on my training with a nice, easy recovery session during lunch.

I'm obviously back on the keen streak because I'm already thinking of ideas for things I can do next month even though I'm only 1-and-a-bit weeks into my current challenge.

Ideas for challenges:

Fitness Challenges

• Crossfit Month. I have very mixed feelings about crossfit. On the pro side, it looks as though it is a good way to push through to a new level of fitness, and appears to have a good community feel. On the con side, my feel from reading articles of it online that it is a little culty and may be a bit over the top on the competitive side of things. Overall I'd like to try it before I make a judgement! There is a box 5 miles down the road from me.
• Kettlebell classes. I haven't really used kettlebells in workouts, but they intrigue me as a good way to keep fit. My boyfriend attended local classes that he thought were great. They are apparently a little pricey, but the quality of the classes are superb, and that is what counts. I'd be keen to learn the art of the kettlebell workout from the experts.
• 30 Days of Yoga. I've tried and failed this many times; it's difficult to make myself do yoga every day. Perhaps blogging about it will help me be consistent, and I could have a pose each week that I want to work on to keep focus.
• A mile a day. Now I'm getting into the running, I'm entertaining the idea of doing a running challenge. Maybe 2 in a row is a bit keen though. Maybe I'll save this one for December because running is one of those things you can do wherever you are.

Wellbeing Challenges

• Meditation Month. This is more a general wellbeing challenge. I'm rubbish at meditating, and I don't do it enough. Maybe having a challenge on it will inspire me to practice and make it part of my routine.

Diet Challenges

• Gluten Free Month. Gluten intolerance is something that runs in the family, I've flirted with a gluten free diet, but would be keen to go full out for a month to experiment with gluten free options, and see if gluten really is something I have a sensitivity to.

I'm excited to try some of these over the next few months!

Run and Bike October - Day 9

So I'm totally off track from my original training plan... it was just too complicated and hard to remember.... but that's cool!

My new thing is to try to do something every other day, with a hard (long distance) session, then a break, then an easy (short) recovery session, then a break, then a medium length session (maybe with some intervals), then a break, then back to the beginning.

My training today was another brick session, but a short, recovery session after the all out effort on Monday. I'll look to do another session tomorrow that is longer and containing some interval training. Perhaps I'll even get out on my bike!

The Bike

• Distance: 5.4 km 
• Time: 13 min 
• Av Speed: 25 km/hr or 2.4 min/mile 

The Run

• Distance: 1.6 km 
• Time: 10 min 
• Av Pace: 6.4 min/km or 9.3 km/hr

Under the weather

Today I feel pretty darn rubbish.

My whole body (and head) felt as though it was swelling throughout the day until everything just suddenly went blah and I had to drive home and get in bed.

I feel even worse now.

Guess my training tomorrow is not going to happen... did I overdo it?! Hmm.

Dieting whilst training for an event: Is it a good idea?

I'm only a week into my training for a marathon and I've noticed a bit of weight creep.

I think there's a few reasons for this; firstly it's around my birthday. I've had a few night out, and now I'm not on my 2WWB I've started having the odd drink so some of that tee-total weight loss has come racing back on. I've also done the odd bit of birthday baking. I do notice that carbs are my weakness in two ways; once I 'pop' I can stop, and it feels as though the whenever I indulge I notice an increase on the scales. This probably means I should ditch the flour and cupcake cases altogether.

But is having carb treats such a bad thing? I'm doing a lot of cardio so my muscle glycogen is probably pretty depleted. If I haven't kept it topped up then the carb scoffage most certainly has, and each gram of glycogen is bound to 3-4 gram of water. If it's water, then why am I so worked up?

I think the answer is balance. Although I ran and biked for an hour today, I only burned around 500 cals, which is the equivalent of one of those delicious butternut squash muffins (thanks Jamie Oliver), not three (oopsy). If I want to maintain my current weight I'll need to stop overcompensating or over-rewarding myself in the kitchen.

I've decided I'm going to allow myself those naughty treats, but only as much as I burned. That way I can learn the hidden cost of those treats I merrily snarf.

On the plus side, although my body weight is increasing, the scales are telling me it's my lean weight increasing, my body fat is actually decreasing very slightly. Not sure how much I trust the body fat calculator in my scales though...!

Run and Bike October - Day 6

Today I did the training session I had planned to do Sunday, but couldn't manage due to the general exhaustion caused by my run and over 2 hours of dancing like a mad woman on my birthday night out.

It was peeing down with rain, so I got myself down to my work gym at lunchtime for a brick session (which means doing 2 or more disciplines in the same workout).I did a bit of research and for your first brick session you shouldn't overdo it, so I reduced the distance I planned to run to only 2 km; just so I'd get a feel without injuring myself or experiencing an embarrassing treadmill incident.

Buuut it all went wrong when I got to the gym...

Kombucha Making

So today was my first attempt at making Kombucha. I've got a bottle full of pink fizzy stuff sitting on my side at the moment and I can't wait to taste it (see right - I had a photographic moment).

My kit:

• 1 Scoby - Mother culture from Amazon
• 1 Litre Kilner Jars - Amazon (I might try a 5ltr next)
• 1 Litre Kilner Bottle - Sainsburys
• Oolong Tea - Clearspring from Amazon
• Suma Organic Raw Cane Sugar from Amazon

Lots of stuff from Amazon! This is because I'm lazy and impatient; you can probably pick all this lot up from a visit to your local superstore and health food shop.

I've done a video too. I've managed to figure out how to actually focus my camera properly (yay)... but you can tell I'm feeling a little worn out from too much fun on a girls night out I had last night... so apologies if I send you to sleep in the second half!

Run and Bike October - Day 4

I managed to make myself run even though it was raining! Wahoo!

Despite (or maybe because of) the weather, I went longer, faster and further than I did on Thursday. It was exhausting... my face went very red.

My stats:

• Distance: 3.33km
• Av Pace: 6.45min/km
• Stride rate: 168 steps/min (much better)

I made a concerted effort to speed up my stride rate (exhausting) and drive through from my hips, and feel as though I had helium balloons on my head and ankles. In case you're worrying that I've gone crazy; I've been researching cues to help improve my running. I should probably just fork out for a coach, my running technique probably needs expert attention.

Running in the rain

It's the morning of day 4 and today I have a bit of a quandary. I really wanted to get another 5k of running and 15k of biking before the end of the weekend, but I didn't manage to do any yesterday, and today it is peeing down with rain.

The question is; do I put it off til tomorrow and try and cram it all in then, or do I woman up and get out in the rain? Clearly there is only one right answer here. I'm going to go online to buy a waterproof pounch for my phone, and then find a plastic bag that will do for today and get to it.

More to come later...!

Run and Bike October - Day 2

So today my first official run of October. I did a few laps of the pond near our house, and totalled 2.7km, a little over my 2km target.

I used the runkeeper app and was really impressed with it; during the run it gave me 5 minute updates through my headphone speakers; the display is also simple and easy to use.

My stats (don't laugh):

• Distance: 2.68km
• Av Pace: 7.48min/km
• Stride rate: 152 steps/min 

The first 1.5km or so was painful, I wanted to stop, but after then my body adapted and I got a bit more into it. One thing that suprised me is my stride rate; I made a conscious effort to keep it high but clearly I didn't do a good job because it's still quite a bit under the 180steps/min recommended. I'll try to speed that up next time!

My run soundtrack was The Best of Bollywood album (which I've loved ever since listening to it non stop in India), and the sun was setting as I finished my run and stretchout out on the jetty, so I took a quick snap. 

Recipe: Green Kale Detox Smoothie - Hangover cure

This morning I inadvertently cured my post-birthday hangover with a green smoothie. I had a big bunch of Kale to use up so threw it all in the mix. Unfortunately it made my smoothie taste like liquid grass (I made my boyfriend try it and he was pulling faces for the next 5 minutes). I could have added more sugar, but instead I downed the whole lot, which helped massively as the aftertaste after I sipped it was definitely the issue and the coldness froze the 'bleurgh' out of my esophagus.

5 minutes later the sicky, furry mouth feeling was gone and I felt almost normal. Score!

Below is the recipe. Warning: you may need to sweeten up a lot, or mix up with a kale and spinach combo if you want to sip in a lady-like manner without pulling faces.

Green Detox Smoothie

• Liquid base: Half fill smoothie bottle with a mix of kefir, coconut milk and almond milk (you can use two or just one of these if you are short)
• 2 handfuls of kale
• A few slices of frozen banana (can use fresh but the coldness helps with the taste)
• Some frozen berries
• A squeeze of honey or agave syrup
• A generous scoop of Chocolate Dharma mix (optional)

Blend and drink, quickly. Superfood in a glass, and much more healthy than my previous recovery drink of choice - Berocca.

Interested if anyone has any tips for how to make this more tasty in future!

If you are suffering from the aftereffects of a night on the sauce, make sure you follow up your smoothie with a drink of water, and keep sipping water to stay hydrated throughout the day.

Review & Recipe: Orgran Gluten free cake mix

In my monthly flow box a few months ago I got some Orgran Gluten Free Cake mix. Not really keen on the idea of pre-made cake mixes, but it was my birthday yesterday and after discovering that my self raising flour was so far past it's use by date it was probably toxic, I decided to whip up a batch of gluten free cakes too and use up the box of mix.

Boy I was glad I did. Firstly because the self-raising flour was indeed toxic and the cupcakes produced with it tasted like disinfectant (such a shame because they looked beautiful - see below left). And secondly, surprisingly, thankfully, because the cake the Gluten-free mix made was totally delish.

So delish I accidently just ate the remaining 4 pieces. Oopsy woops.

All you need is a couple of eggs and water to add to the mix. If you are vegan there are alternative options also.

Orgran Chocolate Cupcakes/Cake Recipe

Cake Ingredients:
1 pack gluten free cake mix
2 eggs
Filtered water
Optional: Orange  juice
Icing Ingredients:
135g icing sugar
55g butter
30g Cacao powder
Optional: Orange juice
Optional: Chocolate Sprinkles

In a blender, blend the Cake Mix, 2 eggs and 165g of water (I used a mix of filtered water and freshly squeezed orange juice instead, just to give it a nice orangy twang). Pour into a cake tin and cook in a 180 degree over for 30-35 mins. Alternatively you can put into cupcake papers and cook for 10-15 minutes (or done) - it doesn't rise masses, so you can fill them up a bit.

Meanwhile blend together the icing sugar, butter (warmed to room temp) and cacao powder to make the icing. Again, I added a splash of orange juice.

When the cake is done, leave it to cool on a wire rack. When it's cool, spread on top the chocolate icing and add some sprinkles too.

Insanely tasty.

Run and Bike October Challenge

I've registered for my first race! It's a duathlon and it's in 1 month.

Despite being fit, I am far from race-worthy. It's been a long running joke between my friends that I run like Phoebe (from Friends - see right) i.e. like an excited puppy with an extra leg.

I think they're wrong. Oh, not about the technique - I'm just pretty sure I can't go that fast.

I AM GOING TO DIIEEE

Let's just say I have some work to do before being able to run 5k, let alone for a second time after a 20k bike ride. Then there's the mud. It's called the grim duathlon; let's just say there is dirt involved.

So, anyway, I need a challenge that, in one month, can prepare me for my duathlon. Given my mountain biking with my partner, and the bit of running I do in my various classes, I have a bit of a foundation I can build on.

I've done my research and pulled together an accelerated training programme that will get me used to running/cycling the distances of the race, and the transitions inbetween (see below). I don't really know what I'm doing to be honest, but I'm going to give it a go and see what happens!

A really valuable resource in devising this was the Chic Runner blog which is full of handy advice. I'll keep reading this blog in the month to keep me motivated, and see if I can find some podcasts on this subject too.

The Rules:
Exercise - Follow the training programme above, adapting where necessary
Diet - Stick with what I'm doing! Clean and Green with low carb days on rest days, and minimal alcohol intake.

Success will be finishing the race - ideally not last :-)

Kefir Making

I first came across the idea of Kefir when researching natural probiotics (see my earlier post).

Kefir is a fermented milk drink that tastes like drinking yoghurt, but is rich in probiotic bacteria. I discovered that Riverford sells the stuff and have been ordering it as part of my weekly delivery. Boy it tastes pretty good.

As mentioned in my earlier post I've been attempting to make my own Kefir after ordering Kefir grains online. Results are mixed! Watch the video below to see how I got on...

Useful links are below!

• Riverford - My absolute favourite supplier of fresh, local and organic veg and meat. I tasted my first Kefir after adding it to my order.
• Kefir - 500 ml - Try before you make. Riverford's Bio-tiful Kefir is..er... biotiful
• Raw milk is expensive and hard to come by so I make my Kefir with Riverford Organic Whole Milk. If you are keen to go raw, a list of UK raw milk suppliers is located here.

The kit I used:

• Kefir Grains - I got them from Raw and Pure here in the UK
• Jars - Amazon has some good 0.5l Kilner Jars
• Glass bottles for your Kefir - also got these from Amazon - some nice 500ml flip lid ones
• A bowl, plastic sieve and funnel I had already

Some other videos and Kefir guides:

• Cultures for Health has some good videos and guides
• Dom's Kefir FAQs - an exhaustive list