tag:blogger.com,1999:blog-39452505399418350712024-02-07T02:37:39.031+00:00Low Carb High Fat - a Runner's GuideLCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.comBlogger64125tag:blogger.com,1999:blog-3945250539941835071.post-7003139178384091542018-06-15T12:20:00.000+01:002019-04-09T11:25:27.881+01:00#FastFixDiabetes - Sounds too good to be true, almost!<br />
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Three prime time TV programs in two weeks on my favorite
subject of dietary intervention for managing diabetes! </div>
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How exciting that this
subject is finally getting the recognition and air-time that it deserves. Interestingly
there were several claims that this was new science, and yet I was writing
about it four years ago and I feel that I am new to the subject! There were also many bold claims that the diets to be
described on these shows could save the NHS billions of pounds; this is also a
subject close to my heart.</div>
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<li class="MsoListParagraph" style="margin-left: 0cm; mso-list: l0 level1 lfo1;">The
first program was <a href="https://www.bbc.co.uk/programmes/b0b53xqs" target="_blank">The Big Crash Diet Experiment</a> on BBC1, presented by Dr Javid Abdelmoneim and Dr Susan Jebb</li>
<li class="MsoListParagraph" style="margin-left: 0cm; mso-list: l0 level1 lfo1;">The
second was <a href="https://www.bbc.co.uk/programmes/b0b5y6c0" target="_blank">The Truth About Carbs</a> on BBC1, hosted by Xand van Tulleken. <o:p></o:p></li>
<li class="MsoListParagraph" style="margin-left: 0cm; mso-list: l0 level1 lfo1;">And
the last was <a href="https://www.itv.com/hub/the-fast-fix-diabetes/2a5459a0001" target="_blank">The Fast Fix: Diabetes</a> on ITV, hosted by Anita Rani<span style="font-family: "calibri" , sans-serif;"><span style="font-size: 14.6667px;">, </span></span>Professor Jason Gill and Dr Zoe Williams.<o:p></o:p></li>
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Programs 1 and 3 took almost the same approach, which rather puts a dampener on their claims to be new. They both put a
number of pre-diabetic people on a crash diet limited to 600-800 calories a day
from nutritionally balanced shakes and soups. They followed the groups for some
time and then measured their HbA1c level. Following the diet was difficult with
Professor Gill accepting that it is a really hard diet to stick to and most
patients stating how difficult it was, using words like “Brutal” and describing
“the pain of being hungry”. </div>
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In #fastfixdiabetes
this was done at a <a href="https://www.airbnb.co.uk/rooms/15787958" target="_blank">beautiful retreat in the hills</a> a mile from my house; it
certainly won the prize for the best photography.<o:p></o:p></div>
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At the end of the two shows the patients were given their
results; predictably they all did very well, which is great. This should have
been the cue for how the diet was to be continued, how the patients could then
go on to lead healthy lives free of diabetes and save the NHS a fortune.
Unfortunately this did not happen. The Big Crash Diet program ended with a
minute or two of bemused faces as Susan Jebb (the chief advisor on obesity to the government)
showed the patients how to cook a few “healthy balanced meals”. The program's website does point you <a href="https://www.bbc.com/food/collections/low-calorie_recipes" target="_blank">to a page</a> of healthy low calorie recipes but there was
no description of how well or badly the patients might have got on with this when they got home and so their prognosis could only be described as being “better than it was
before”; hardly cause for jubilation in the NHS accounts department. <o:p></o:p></div>
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#fastfixdiabetes was worse; there was no discussion about long
term diet at all with the patients, just a quick statement at the end that read
“After the experiment the patients were <span style="mso-spacerun: yes;"> </span>reintroduced to a healthy diet, under
supervision”. As well as contemplating the cost of this supervision I was left
thinking what does “a healthy diet” mean? A question I and millions of others
have been wondering about for many years. <span style="mso-spacerun: yes;"> </span>And I have come to the conclusion that the
answer to this question is </div>
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“<i>Trust me, I’m a dietitian</i>.”<o:p></o:p></div>
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I feel I need to call out one of the amazing claims made
in #fastfixdiabetes. At one point Professor Jason tells Doctor Zoe “What we are
hoping to achieve is something that we simply do not see in routine diabetes
care; we do not see people getting diabetes into remission, and we are trying
to do it without any drugs.” This statement amazed me as I have been writing
blog posts on the subject for a long time now. Surely the professor would be
aware that there are several successful dietary intervention programs in the UK
already, both inside and outside the NHS including a huge program hosted by <a href="http://diabetes.co.uk/">diabetes.co.uk</a>. <span style="mso-spacerun: yes;"> </span>Dr Zoe would also be well aware of this; since like
me she recently <a href="https://phcuk.org/conference/" target="_blank">attended a conference</a> where several speakers gave detailed
descriptions of doing exactly this. This bold claim certainly made the TV program
sound very impressive but it was not true.<o:p></o:p></div>
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Both of these programs were based upon the results of a
trial by Dr Roy Taylor at Newcastle University and Professor Mike Lean at the
University of Glasgow. A <a href="https://www.diabetes.org.uk/research/research-round-up/research-spotlight/research-spotlight-low-calorie-liquid-diet?gclid=EAIaIQobChMIr_zq1ZHV2wIVxxXTCh2fbQzSEAAYASAAEgLOM_D_BwE" target="_blank">description of their trial </a>on www.diabetes.org.uk explains how it works and it is truly impressive, in the short term. It also
explains that:</div>
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“<i>This is no quick fix, and we’re not recommending you try it
alone. Some of the people in the study are finding the diet incredibly
challenging and this programme is about more than just the low-calorie diet.
After this phase, people may need to work hard to keep to a healthy weight and
stay in remission.</i>” </div>
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And that's the thing; we all have to work hard to keep to a healthy weight;
this ever-present fact and the poor quality of dietary advice from the NHS is very likely to be why
we have such a huge problem in the first place .<o:p></o:p></div>
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There was another howler from the professor, who after giving the
great results to Dan said; “<i>Just keep your weight the same and make sure it doesn’t go
up</i>” with no indication as to how Dan might do this. This is just like reiterating
the tired “<i>Eat less and move more</i>” advice that doctors with very little training in or knowledge of nutrition have been giving the
population for the last 30 years. </div>
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Perhaps Dan will manage this as he now appears
to be <a href="https://www.befreeoftype2d.co.uk/" target="_blank">launching a company</a> to provide the #fastfixdiabetes plan with its intensive retreats
to “professional people”, so his
motivation to achieve this goal will presumably be higher than most. I
hope he succeeds on both of these aims but I fail to see how this will help the
NHS in any great way.<o:p></o:p></div>
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The name of the program suggested that the patients “fixed”
their diabetes, and this suggestion was repeated several times. To be clear the
patients did not fix their disease, they significantly but temporarily lowered
the risk of developing type 2 diabetes. This is a great thing but it is not a
fix. A fixed pipe does not need constant monitoring to ensure that it does not
burst again. </div>
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<o:p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEY6600aOAOXBhUxoAaWy_iAeU9CNwOq91jyDxnPo_cmIcK6GKjp_Rk8BF7T-eyIRdKGfUJgMdX27Yz2bzgzcGcaI_0LoK_1e4mkzrQhcvS_mu3vhHVRFmnfV6zRak78WcEunIQs_vqykk/s1600/a5.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="454" data-original-width="635" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEY6600aOAOXBhUxoAaWy_iAeU9CNwOq91jyDxnPo_cmIcK6GKjp_Rk8BF7T-eyIRdKGfUJgMdX27Yz2bzgzcGcaI_0LoK_1e4mkzrQhcvS_mu3vhHVRFmnfV6zRak78WcEunIQs_vqykk/s320/a5.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Job Done?</td></tr>
</tbody></table>
</o:p></div>
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To claim that you might save the NHS a fortune you clearly
have to provide a solution that describes the long term treatment of patients,
not just for a few weeks. If your plan requires expert help in the short term
and referral to a dietician in the longer term then I fail to see where these
millions will be saved. I certainly don’t see Jeremy Hunt forking out for all pre-diabetics
to spend a couple of weeks at a retreat in the Sussex countryside, no matter how
lovely the views or what longer term savings might come of it.<o:p></o:p></div>
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Luckily there is a long term solution, and it was described
in The Truth About Carbs. This program introduced a number of subjects relating
to carbohydrates but the main one was a similar two-week dietary intervention performed
on a group of eight patients with pre-diabetes. They were placed on a low carb
higher fat (LCHF) diet, essentially this involved cutting down on refined carbohydrates
and foods containing sugar; this was described not as a short term fix but a
long term lifestyle change. <o:p></o:p></div>
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The patients all agreed that the diet was relatively easy to
adopt (although it should be said that the motivation related to being on a TV
show must play some part here – don’t these TV trials always succeed?); they
attended weekly group sessions but did not require constant motivation to keep
going. They all lost weight and improved their diabetes markers in a very similar
way to the patients on the other two programs. But this is where the similarities
end; because all these patients had to do at the end of the show and for the
rest of their lives was continue using a diet that they enjoyed; they reported
that the food tasted great and they didn’t report being hungry all the time. <span style="mso-spacerun: yes;"> </span>Continuation of the diet requires little in
the way of further costs and intervention as the patients already know how the
diet works.<o:p></o:p></div>
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To be fair the LCHF diet is not suited to everyone but the
results show positive outcomes for most people. This TV show was based on the
successful dietary intervention trial performed by <a href="https://www.diabetes.co.uk/contributors/dr-david-unwin/" target="_blank">Dr David Unwin </a>and his team at the Southport
Surgery on Merseyside. David has recently published the results from four years
of offering this intervention as a choice to diabetes patients; there has been
great success and there has been a clear saving of about £30,000 per year in
costs to the NHS. Extrapolate this to every surgery in the country and we are
talking about the possibility of saving many millions of pounds.</div>
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It is great that this subject is getting more air time. More
and more doctors and health professional are taking a serious look at the
possibilities for controlling obesity and diabetes with diet rather than drugs.
It is up to these people to educate the public as to the choices available to
them and the louder the debate the more likely that people will start to
realise just how much of their health depends upon what they chose to put in
their mouths.</div>
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<br />LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com1tag:blogger.com,1999:blog-3945250539941835071.post-53818827289095466362018-05-25T13:52:00.000+01:002018-05-27T09:46:14.329+01:00The Public Health Collaboration Annual Conference<br />
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">I spent last weekend at the <a href="https://phcuk.org/conference/" target="_blank">annual conference</a> of the <span style="color: black; text-decoration: none;"><a href="https://phcuk.org/" target="_blank">Public HealthCollaboration</a></span>, a charity I’ve been a patron of along with my wife
Jane for the last 3 years. The conference was at the Royal College of General
Practitioners in Euston Square and was attended by over 300 doctors,
scientists, health professionals, journalists and professors. There was
even at least one IT consultant, and I have to say that he was feeling somewhat
out of place on Saturday morning surrounded by such eminent and dedicated
people.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">There was a packed schedule of 8 talks on each
of the 2 days with subjects ranging from the history of fueling for endurance sports
to curing epilepsy with a LCHF diet. </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">The whole weekend was televised and will
be available shortly on the PHC website. I’d like to highlight a small sample
of the content that had the most impact on me.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";"><a href="http://www.parkrun.org.uk/aboutus/" target="_blank">Tom Williams</a> and Simon Tobin gave a great talk on parkrun. Tom is the COO of parkrun which now has weekly 5k
runs in over 530 locations worldwide. We had dinner with Tom on Friday night
and it turns out that he is a low-carb advocate as well as a passionate
believer in sport for all; there are even parkruns in prisons now and Tom likes to
ensure that the focus of each event is not on the first finishers (we don’t
call them winners!) but on the slower runners; the ones for whom 5k is a huge
achievement. </span><span style="font-family: "arial" , sans-serif;">One of the things that Tom is most proud of is that the average parkrun time is getting slower!</span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Tom is pictured on the right here with Dr Ian Lake, a type 1 diabetic and marathon runner enjoying a very tasty LCHF dinner at <a href="http://caldesi.com/caffe-caldesi/" target="_blank">Caffe Caldesi</a> . </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";"><a href="http://www.norwoodsurgerysouthport.nhs.uk/staff1.aspx" target="_blank">Simon Tobin</a> is a doctor from Southport and a previous correspondent of
mine on this <a href="http://lchf4runners.blogspot.co.uk/2015/09/the-drugs-dont-work-they-just-make-you.html" target="_blank">blog</a>; he and the other doctors in his practice have been offering
the LCHF diet as an intervention for patients with type 2 diabetes for several
years now; the results are amazing with most patients managing to reduce or
remove their dependence on drugs for managing the disease. Remember that the best that a patient can hope for on drugs is that their condition might not get worse.</span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Simon often
prescribes parkrun to his patients as a lifestyle intervention! This makes a
lot of sense when you consider that over half of the diseases we suffer from
are the result of lifestyle choices. Drugs are not the only answer and in many
cases they are clearly the wrong answer.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;">Over the last 6 years </span><span style="color: black; font-family: "arial" , sans-serif; text-decoration: none;"><a href="http://doctoraseem.com/" target="_blank">Aseem Malhotra</a></span><span style="font-family: "arial" , sans-serif;"> has
become the poster-boy of the UK Real Food movement. He is regularly seen on TV
debating with the likes of Susan Jebb the UK Government's advisor on
obesity who is part if the team that advice the government on advice for
healthy eating, or <a href="https://jeromeburne.com/2014/08/02/statin-critics-cleared-top-statin-advocate-knuckles-rapped/" target="_blank">Professor Roy Collins</a> </span><span style="font-family: "arial" , sans-serif;">who advises the NHS that just about everyone should be taking statins, although
his own research suggests quite the opposite to anyone who doesn’t have a vested
interest in the sales of Statins! <o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">When I first met Aseem 5 years ago he offered to share this slide with me but I forgot to follow up on his promise.</span><span style="font-family: "arial" , sans-serif;"> </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">One of his first major causes was to try to stop
the sale of unhealthy and sugary foods in hospitals. When he had a heart attack
patient wake up after an operation to be fed a burger and chips in bed he knew
that something had to be done. His local hospital has now become the first in
Britain to ban the sale of junk foods on site.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Aseem has published a number of contentious
papers in the British Medical Journal, and he has developed a particularly
tough skin having made a number of high profile enemies along the way. He is
highly critical of the role of the food and drugs industry in influencing
research and advice on matters of health; and equally critical of the eminent
scientists who profit from this support whilst ignoring the latest scientific
data on issues such as what causes heart disease. </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">The best example of
this is how the NHS still tells us that saturated fat and it's co-conspirator cholesterol are bad for us and will
increase our risk of CVD despite the overwhelming evidence that they will not. There is so much at stake here in terms of NHS money and people’s lives, but it
appears that what matters most is the imminence and incomes of those learned men
and women who, by working so closely with the food and drugs lords have found
themselves in the position of advising Her Majesty’s Government on what is best
for her subjects. </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">The phrase “eminence trumps evidence” is true at the highest
level but it is good to see that increasingly, doctors are refusing to
allow transparency and objectivity to be trumped by eminence and vested
interests. A survey in Pulse, a publication for GPs, in October revealed that
two-thirds of GPs were rejecting the <a href="https://www.nice.org.uk/" target="_blank">Nice</a> advice to offer statins to those at low
risk.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;">Aseem received a well-deserved standing ovation
at the end of his presentation. Interestingly this was attacked on twitter as evidence of cultist behaviour in the PHC movement. Anyone who was there would assure you that it was nothing of the kind. Just a spontaneous outpouring of gratitude for someone who has given so much. Exactly the same could be said of the next speaker.<o:p></o:p></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMOAitGTGrQq2Ji7JSeivHy7nuW8PrZ4sMeZpxIJwfymJKSmY5gUhyphenhyphenvUQp9gr22LW7qJR1zwfYe4TEZ3SrAeSzGOk9D5JLHsWcVBBDJLwAFiKaJGJVJIdAgW-Ddm0bLtr5oZtFE1OQ8Wyq/s1600/a+and+t.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMOAitGTGrQq2Ji7JSeivHy7nuW8PrZ4sMeZpxIJwfymJKSmY5gUhyphenhyphenvUQp9gr22LW7qJR1zwfYe4TEZ3SrAeSzGOk9D5JLHsWcVBBDJLwAFiKaJGJVJIdAgW-Ddm0bLtr5oZtFE1OQ8Wyq/s320/a+and+t.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aseem and Tim</td></tr>
</tbody></table>
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<span style="font-family: "arial" , sans-serif;">Tim Noakes – was just marvelous. He gave a
self-deprecating account of his career, explaining how as a result of his
research into nutrition for endurance sports he became the first producer of
energy gels and the author of the bible of distance running (</span><a href="https://www.amazon.co.uk/Lore-Running-Tim-Noakes/dp/0873229592/ref=sr_1_1?s=books&ie=UTF8&qid=1527235309&sr=1-1&keywords=lore+of+running+tim+noakes" style="font-family: Arial, sans-serif;" target="_blank">Lore of Running</a><span style="font-family: "arial" , sans-serif;">).
He then tore this illustrious career apart by describing the faults in his
methods and how they had been avoiding the importance of fat all along “because
we didn’t understand the pathways by which the body uses fat for energy”. Years later after reading the work of others he was not too proud or eminent to admit that his interpretation of his clinical data was wrong.</span></div>
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<span style="font-family: "arial" , sans-serif;">His favorite anecdote seems to be the one where back in the 80's the great Zimbabwean triathlete<a href="https://en.wikipedia.org/wiki/Paula_Newby-Fraser" target="_blank"> Paula Newby-Fraser</a> accidentally miss-heard his advice and
adopted a low-carb rather than a low-fat diet. She then proceeded to win
more Ironman races than anyone else in the history of the sport.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5roVmRzEbwKsn8qb969BskqRJG1wVYdBV6i0mc69qxyrzKH3XOFd2SP-i4OUn1A0zXATXIQL6hYOcD1Wg-pHTJ-ss5t9enADPDpZzeqXrC4G123o0lejbzbKACUaDqlo0KmUfDb-CrQhS/s1600/Paula-Newby-Fraser-245x219.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="219" data-original-width="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5roVmRzEbwKsn8qb969BskqRJG1wVYdBV6i0mc69qxyrzKH3XOFd2SP-i4OUn1A0zXATXIQL6hYOcD1Wg-pHTJ-ss5t9enADPDpZzeqXrC4G123o0lejbzbKACUaDqlo0KmUfDb-CrQhS/s1600/Paula-Newby-Fraser-245x219.jpg" /></a></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Tim has been involved in a <a href="https://www.news24.com/SouthAfrica/News/judgment-reserved-in-tim-noakes-appeal-20180223" target="_blank">high-profile court case </a>for the last few years in which the Health Professionals Council of South Africa (HFCSA) h</span><span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">ave clearly tried to
ruin his career because they take his recent research and publications on LCHF as a direct
attack on their profession. Four years ago Tim gave some generic advice to a woman
asking a simple question on Twitter and they have accused him of bringing their
profession into disrepute.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">You can find out all the details <a href="https://www.google.co.uk/search?q=tim+noakes+trial&oq=tim+noakes+trial++&aqs=chrome..69i57j0.6730j0j4&sourceid=chrome&ie=UTF-8" target="_blank">online</a> if you
wish but suffice it to say that I have never heard a sadder tale of the lengths
that an eminent group of learned people will go to in order to protect their
power and influence; ignoring simple evidence and attacking a kind and
caring man in such a profound and prolonged manner. They are a disgrace to
their profession and prove John Cleese (and more recently Assem Malhotra)
correct when they said that </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">“<i>One should never forget the first principle of the
old KGB. Always accuse your enemy of exactly what you are doing</i>.”<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;">The abuse that Tim has received as been awful,
but the support he has gained is incredible and the whole fiasco has brought so
much attention to the diet that he now feels that perhaps the human cost was
worth paying.</span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">And in many ways this story reflects the problem
that we at the PHC were all gathered to discuss; the way that government advice
is dictated by a small group of eminent men and women who seem intent on
protecting their own dated research and opinions and incapable of changing
their minds in the face of new evidence.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Professor Tim Noakes amazed the scientific world
by tearing up the chapter on nutrition in his famous book and declaring that he
got it wrong. Perhaps it’s now time for UK government health advisors like
Professor Rory Collins and Doctor Susan Jebb to do the same thing.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Tim also mentioned the work of <a href="https://www.virtahealth.com/" target="_blank">Virta Health</a>, an
American company providing structured programs for dietary intervention for the
treatment of type 2 diabetes. There were not many plugs to commercial
enterprises during the conference but this one deserved it’s airtime.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">There is not much data on the longer-term impact
of the diet on important health markers such as blood pressure, cholesterol and
blood sugar, and this is what allows many of the diet’s detractors to state
that the diet may work well in the short term but they have concerns about its
longer-term efficacy and adherence. Well the <a href="https://blog.virtahealth.com/reversing-the-trend-of-diabetes-pharmaceutical-spending-with-the-virta-treatment/" target="_blank">data from Virta</a> and Southport (see below) is filling that void with overwhelmingly good news.
Virta already have a very large study group and the papers that they are
producing make fantastic reading. All of the important health markers being
measured on their patients continue to improve in the two years that the data
has been collected for. Comparing this data to the alternative of a life on
Metformin and the likelihood of a painful early death I know what I would
recommend to my loved ones.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">When you consider that the huge majority of health
issues relate to lifestyle choices it is a wonder that so little NHS time and
investment is put into dietary interventions like this.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;">Which brings us on neatly to my final hero of
the PHC conference <a href="https://www.diabetes.co.uk/contributors/dr-david-unwin/" target="_blank">Dr David Unwin</a>. Four years ago a GP friend send me a link to
a report written by Dr David Unwin and his wife Dr Jen Unwin from the
Norwood surgery in Southport. The
report described the early results of a trial that they had been performing
with their diabetic patient in which they provided dietary advice as an option
to patients. Patients who opted into the trial were given regular advice and
assistance with adopting the LCHF diet. The results were very impressive and I
wrote about them in <a href="http://lchf4runners.blogspot.co.uk/2014/06/gps-report-success-when-recommending.html" target="_blank">this blog post </a></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrv4XDHs_Q6fTxkfDzN0aIADIkzpva5j9s9P48PhyoQC2d48dDNNbPR048HLZk1svdg0sJP6KHOW648U1veKJUwReaAcWeqA-vgOHA_Mv4mDLqrmJi0JCU2DKq3LN1EEyNDzWjPpAxMB8F/s1600/david.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="https://www.diabetes.co.uk/contributors/dr-david-unwin/" border="0" data-original-height="250" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrv4XDHs_Q6fTxkfDzN0aIADIkzpva5j9s9P48PhyoQC2d48dDNNbPR048HLZk1svdg0sJP6KHOW648U1veKJUwReaAcWeqA-vgOHA_Mv4mDLqrmJi0JCU2DKq3LN1EEyNDzWjPpAxMB8F/s1600/david.jpg" title="https://www.diabetes.co.uk/contributors/dr-david-unwin/" /></a></div>
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<span style="font-family: "arial" , sans-serif;">David's talk provided a fascinating insight into
the subject of fatty-liver disease, a precursor to diabetes and something that
is entirely influenced by lifestyle factors such as diet and exercise.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">For me the best bit of the talk was the way he
dealt a huge blow to the detractors of the LCHF diet. If you research “LCHF diet” you will find lots of influential dietitians and health advisors whose
principle criticism reads like this:</span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">“<i>The diet may have positive benefits in the
short term but we have concerns about its long term use</i>”.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;">These concerns arises from the lack of long term
studies of the diet. This is despite the fact that of all the studies comparing
the health effects of low-fat verses low carb diets there is an overwhelming
majority in favour of low-carb. </span></div>
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<span style="font-family: "arial" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , sans-serif;">Much like the work by Virta Health but clearly in the impartial, public NHS domain, the Northwood trial has now been running
for several years and they have been meticulously collecting data from all of
the participants; they have now published data that shows the following:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPFXyHSXAemS1rwhwciGE2w15UfG8gfxjS7irypM1i5AnQfdaX5gN1lzjzMGXWmq-K7IkUVUf7mMqernAoer8_EXL2SLj0ZyTbb_cb-MfH3UEVRRfDhPWm0PUAynP6FOLTauH4m5K54bzI/s1600/It%2527s+not+just+diabetes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPFXyHSXAemS1rwhwciGE2w15UfG8gfxjS7irypM1i5AnQfdaX5gN1lzjzMGXWmq-K7IkUVUf7mMqernAoer8_EXL2SLj0ZyTbb_cb-MfH3UEVRRfDhPWm0PUAynP6FOLTauH4m5K54bzI/s320/It%2527s+not+just+diabetes.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , sans-serif;">And that’s not all that was achieved in the Northwood group. The risk of heart disease
has dropped significantly according to the JBS3 score used to judge this risk<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVots6wLNfUpN4sREDbLq04M_SwbSwMzCOlHhJsKiewW4pvyPRnHDGie2N2sieGQLna-q32T0K1VHBmi90t0MId1cHWt9F8xhi4UEOt1huAdDVpB_bFAphsvdDHAuQoaKFdLSNMz9iB3Vn/s1600/JB3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVots6wLNfUpN4sREDbLq04M_SwbSwMzCOlHhJsKiewW4pvyPRnHDGie2N2sieGQLna-q32T0K1VHBmi90t0MId1cHWt9F8xhi4UEOt1huAdDVpB_bFAphsvdDHAuQoaKFdLSNMz9iB3Vn/s320/JB3.jpg" width="320" /></a></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">And so now we have the data. Of course it is
open to scrutiny but I for one will be passing these last to graphics to anyone
who continues to suggest that they have concerns about the long term use of the
diet.<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">There were lots of other great talks at the
conference; Peter Brukner (the Doctor on the Australia Ashes winning team)
provided a very humorous introduction and update on the latest worldwide news.
Zoe Harcombe was on fire as usual, destroying the ridiculous notion that
“calories in = calories out” with a perfect explanation of the laws of
thermodynamics and how they do not apply to weight or food. </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Zoe
Williams (of Trust Me I’m A Doctor fame) gave an interesting talk about the
importance of physical activity; her rather famous co-presenter Micheal Mosely was in the audience. Jen Unwin and Charlotte Summers made us think
hard about whether we are addicted to sugar. Trudy Deakin, David Cavan and Professor
Ian Broom gave us loads of fascinating insights into the practicalities of
reversing type 2 diabetes for large patient groups. And Dr Scott Murray gave a great talk on factors
influencing heart disease. There were more talks but I had to take a few walks to stretch my limbs and give my brain time to digest everything!<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Lastly, thanks to Sam Feltham the <a href="https://phcuk.org/director/" target="_blank">Director</a> of the PHC
charity. </span></div>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";">Jane and I have known Sam for several years and he is a great leader and motivator. He has the greatest respect of the many partners, patrons and members of the organization and he did a brilliant job of
organizing a fascinating weekend. Sam puts his heart and soul (and his career)
into everything he does. Commitment like this is contagious, and the
impact of the PHC is growing as a direct result of his work. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5wEV2Vuvc99xO_2HIf5mx_5XfhHwdpYHwa9H2ycvTtTQ6z76alO30O-EeqNChcWiBCvs0GeivCRQUTkRoy1IPqZccy4KPFi5y17hv3MMKjGJ7pPCZl6JdRenJwRKOU5gC7USoXpFFpkD/s1600/Sam-Feltham-Circle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="189" data-original-width="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5wEV2Vuvc99xO_2HIf5mx_5XfhHwdpYHwa9H2ycvTtTQ6z76alO30O-EeqNChcWiBCvs0GeivCRQUTkRoy1IPqZccy4KPFi5y17hv3MMKjGJ7pPCZl6JdRenJwRKOU5gC7USoXpFFpkD/s1600/Sam-Feltham-Circle.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"> <o:p></o:p><span style="font-family: "arial" , sans-serif;">Well done Sam!</span></span></td></tr>
</tbody></table>
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<span style="color: black; font-family: "arial" , sans-serif; mso-fareast-font-family: "Times New Roman";"><br /> <o:p></o:p></span></div>
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<br />LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com5tag:blogger.com,1999:blog-3945250539941835071.post-77282324370683593922018-04-17T15:21:00.000+01:002018-04-27T14:20:10.284+01:00It's All In The Taper<br />
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I was fit and
excited and the Brighton Marathon was only 3 weeks away. I’d done every
training run but one. Almost everything had gone to plan. I hoped to run under
3:20 and get a good for age place in next year’s London Marathon.</div>
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<span style="mso-bookmark: _MailOriginal;">But here’s the
thing. I was in exactly this place last year; and the year before that. Both
times at the last minute I picked up an injury and I’d had to pull out.
It’s now been three years since I last ran a road race! <o:p></o:p></span></div>
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<br /></div>
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<span style="mso-bookmark: _MailOriginal;">And right on cue disaster
struck! The day before my last long training run, just walking down stairs at
home something went wrong in my left calf. I’d say I strained it but I was only
walking down the stairs. I call myself a marathon runner and here I was again
on the sidelines. I put it down to my sedentary job; I sit at my desk all day
and my legs and back stiffen up. This is not healthy!<o:p></o:p></span></div>
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Out of necessity
I’ve learned to be more prudent with my planning and my running. If a run is
going well I back off; if I am getting ahead of the plan I take a day off or do
a <a href="https://www.facebook.com/groups/BulletproofRunners/" target="_blank">Bulletproof</a> strength session instead. My weekly average milage is still in the 20s; but then I am
getting older and things have to change. The bulletproof sessions have
made me feel stronger, and perhaps been the key to where I was 3 weeks ago, fit and ready to run long. There have been no Strava records this year, instead
I have a new mantra – “Less is more, slow down!”. <o:p></o:p></div>
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<span style="mso-bookmark: _MailOriginal;"><o:p><br /></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpAYTonexsxy09lIFnKVEW2Rf7bUz2hYcsBq58YS4070a3F7T5RlD1a7DOe-8zlgM3Lc_6ln4tkMGzxNaRbCTfJj0BgflbQA89N6QEA2kJl6Hymz46qHp0xKzSx8MYlkjLIDF_Z9iOVV3M/s1600/slow+down.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="635" data-original-width="960" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpAYTonexsxy09lIFnKVEW2Rf7bUz2hYcsBq58YS4070a3F7T5RlD1a7DOe-8zlgM3Lc_6ln4tkMGzxNaRbCTfJj0BgflbQA89N6QEA2kJl6Hymz46qHp0xKzSx8MYlkjLIDF_Z9iOVV3M/s320/slow+down.jpg" width="320" /></a></div>
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<span style="mso-bookmark: _MailOriginal;">I’d slowed down
now, that’s for sure. On the Saturday I couldn’t run and I baled from my last
long training run. On the Sunday I could walk comfortably but not run. On
the Monday I could walk comfortably but not run. But then I figured something
out: the damage couldn’t be that bad as it was so innocuous. What if it’s just
another nerve spasm? I have a 6-year history of compressed nerves kicking off
referred pain in my legs.<span style="mso-spacerun: yes;"> </span>There was a small
knot in my calf sometimes but it went away in a hot bath. Why not try to warm
it up some more and see how it behaves. So off I went to the gym and spent 10
minutes on a cross trainer which doesn’t apply any eccentric force on the calf
but warmed it up nicely. That went well so I tried a light jog on the
treadmill, and it worked! 30 minutes and 3 light jog sessions later it was
still going. My mood went from miserable to very excited in those 30 minutes.
There were nearly 3 weeks to go and I could still do it. No more speed work,
just one long run, some light recuperation over the next 2 weeks and 1 target
paced run 4 days out and I could still be in with a good chance. <o:p></o:p></span></div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">So 5 days later I ran a last
long run. 18 easy miles. And sure as eggs are eggs my right calf did the same
thing just as I got home. Time to brew a cup of tea and think things through!<o:p></o:p></span></span></div>
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<br /></div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">We then spent a week skiing.
Luckily there was a gym at the sports center in Tignes and I visited twice.
Each time I could feel the problem but with care and a long warm-up I was able
to knock out a few miles. It started to become clear that the problem had to be
with my back. <o:p></o:p></span></span></div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ER1KGAe_Ca3xV-Qm5MMnqKzmio_9KkpxC6Ixp-k7oHNJ9C7VimGWWPlOIs6bZx-eefFVM2GNkzKYGoH8WHMQspHMqCpqVpn2EmnhqvUZjqTjvzTPK3h6e3HI9U4FMB9uYnlkUIy2Dbzf/s1600/IMG_2012.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ER1KGAe_Ca3xV-Qm5MMnqKzmio_9KkpxC6Ixp-k7oHNJ9C7VimGWWPlOIs6bZx-eefFVM2GNkzKYGoH8WHMQspHMqCpqVpn2EmnhqvUZjqTjvzTPK3h6e3HI9U4FMB9uYnlkUIy2Dbzf/s320/IMG_2012.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>High altitude training camp</b></td></tr>
</tbody></table>
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So after we got home I booked
a session with my physio who found the problem right away, gave me some
treatment, reminded me what to do to help it recover and sent me packing.</div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">The next 3 days were
horrible. 3 times a day I’d ice my back, do some spine twisting and then some "nerve
flossing" and then some heat treatment. At first I could run well, then the
problem got worse and included a light pain in my hamstring, and then last
Friday I was able to run pain free again. <span style="mso-spacerun: yes;"> </span>Just 2 days to go! </span></span></div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Do I run, or not run? Is it
too risky? How would I feel if I didn’t try? It was Jane asking that last
question that tipped the balance.<o:p></o:p></span></span></div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">I’d more-or-less given up on
my target time. Normally it’s the last 2 weeks when I focus on running at
marathon target pace for several runs to get used to it.<span style="mso-spacerun: yes;"> </span>I decided to just focus on enjoying it as much as I could; not to worry if I had to pull out, after all I was fit
and I’d be running again soon. There are lots of great events to aim for over
the summer.<o:p></o:p></span></span></div>
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<span style="mso-bookmark: _MailOriginal;">I had a target of
3:20. That’s exactly the time I got 3 years ago; I didn’t train very hard that
year but I hadn’t been injured either. Back in December I’d I figured that if I
could just train for four months and not get injured then my natural speed and
experience should get me to the finish line on time. Now what? Do I abandon
that plan, and with it my hopes of a "good for age" entry into next year’s
London Marathon? Common sense said "yes; don’t risk it, just enjoy the run".
So that’s what I set out to do on Sunday morning.<o:p></o:p></span></div>
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<br /></div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Before the start my left
hamstring was hurting a little. This is the site of the original referred pain injury
that put me out of the Brighton Marathon 6 years ago. I was gunning for a sub-3 marathon after training very hard for six
months; all the signs were positive and then it all feel apart. </span></span>I was a complete mess for some time after that. </div>
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<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">If you saw me at the start on
Sunday you would have seen a pretty despondent chap, moping about and ready to
give up and walk home. My warm-up had no effect on my leg and I’d have rather
been at home tucked up in bed. Not exactly “loving it”.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _MailOriginal;"><span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Then I bumped into an old
running club mate and he cheered me up a bit; Mark is a 3-hour runner but said he was aiming for 3:30
and I thought I’ll try to keep him in sight. And I remembered that there were
plenty of folks having a much rougher time than me that morning so it was time
for me to man-up and get on with it.<o:p></o:p></span></span></div>
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<br /></div>
<span style="mso-bookmark: _MailOriginal;"></span>
<br />
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For the first 3 miles the hamstring continued to ache, but
it didn’t get worse. Then in the center of the city it started to fade away and
soon it was gone; to be replaced by…. nothing! No pain anywhere. And that’s how
things remained for the next 3 hours.<span style="mso-spacerun: yes;"> </span>I couldn’t
believe my luck after the problems I’ve had over the last year. <span style="mso-spacerun: yes;"> </span>Brighton suddenly seemed full of happy people
calling out my name (it was on my shirt for the first time) and the support I
received from friends and strangers lifted my hugely. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: right;">
</div>
<div class="MsoNormal">
For the first time in over a year I remembered my great love
of running. After a slowish start I felt great, I began to think about my target time and
gradually increased my pace until I was about 10 seconds per mile under that
target. By mile 7 I knew that I could keep that pace going and I stayed there for
the next 13 miles. <span style="mso-spacerun: yes;"> </span>Mile after mile of
controlled running, passing runners steadily with very few people overtaking me. </div>
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</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.strava.com/activities/1510372484" target="_blank"><img border="0" data-original-height="312" data-original-width="752" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYUBLSqVCHL4c2HJJ2BuZsoLWwZl2BsdwUOxf5JVuFZ9G80e7GFOmDjdE5WjCNYauWmnWK2eUCaAK2KNmHngcrAyWjSyrUnLkr17dPOiJLIRtCc9WScUb-ufMaSO4MMgxSLK4rxxhGODU0/s640/race.PNG" width="640" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><a href="https://www.strava.com/activities/1510372484" target="_blank">Those middle miles!</a></b></td></tr>
</tbody></table>
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That’s just how I love to run. So long
as no injury came I knew I could do it. There was no wall, just the likelihood of some
pain in the last few miles as normal. My strength training did wonders and I could feel my form holding on for
longer. Perhaps I could have pushed harder and gone a few minutes quicker, but perhaps
not; I had planned to run at exactly this pace and there was no reason to go
any faster, I just had to beat my target.</div>
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<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As for the LCHF diet, I was running high(ish) after training
low. Just a few slices of bread and some potatoes the day before and energy drinks
before and during the race. This strategy worked well for 15 hours back in
October and I wanted to try it in a marathon. I probably only had about a quarter of a
liter of energy drink and a half of water during the race. I was sure that this last minute glucose-fest would not interfere with
my long-term adaptation to running on fat. My energy levels were still high at the end
although there were signs of oncoming cramps in the last 2 miles.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">I was
unnerved at 22 miles when the mile markers were not agreeing with the beeping
of my watch; they came about 90 seconds later. That 90 seconds was my cushion
and I thought I’d lost it. Should I speed up? That would be courting disaster,
so I trusted the watch, it couldn’t be that far wrong. <span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">Hove seafront has seldom looked so long! I
focused on form and looked out for obstacles; smooth running with no sudden changes
to trigger a cramp that could set me back a few seconds. Then we hit the 40K
timing mats and I had just over 10 minutes to go. Perfect. <span style="mso-spacerun: yes;"> </span>I passed Jane and our friends and they were
screaming; they knew I was close. “Just keep going” always sounds like such a
stupid thing to say but that is all I needed to do now.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">I
enjoyed the last quarter-mile immensely. It takes 2 minutes to get to the
finish from the Palace Pier and I had 3. Several folks from my running club
were marshaling the finish straight and there were smiles and high-fives with
no need to race for the line. I finished in 3:18:40, inside the London marathon
V50 Good For Age target time of 3:20. My pacing had gone perfectly and my </span>times for both halves of the race were exactly the same.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZPqrtWfbTYBTatzZsmUY8xrYklYeMauTgs5I4ZWEgaXdHHEFwawKEyMPPRGO7uVGoa5xzlrmPjtIRNUFJLTWJ28NM2c2dg6U7_EikDGcJxCa6kv68FI3KcJMrl0k7lt_u3P42J-OURD39/s1600/a80.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="688" data-original-width="960" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZPqrtWfbTYBTatzZsmUY8xrYklYeMauTgs5I4ZWEgaXdHHEFwawKEyMPPRGO7uVGoa5xzlrmPjtIRNUFJLTWJ28NM2c2dg6U7_EikDGcJxCa6kv68FI3KcJMrl0k7lt_u3P42J-OURD39/s320/a80.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy marshals from Arena 80 AC</td></tr>
</tbody></table>
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Beating
that time was a huge relief to me. Despite a taper of troubles I’d finished my
first road race for 3 years and I’d achieved what I’d set out to achieve. I was
a half-decent marathon runner again! Certainly not my fastest time but after a
year of not racing I was back up where I belonged.</div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">The next
day they lowered the good for age entry time for the London Marathon down from
3:20 to 3:15. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">At first
I felt cheated. Gutted is a great description of how you feel when something
you have worked so hard for is taken away. But after 24 hour’s reflection it doesn’t
seem so bad now. I hit my target and that’s a big deal for me; the fact that
the goalposts were moved while I was running is not something I can control. Far
worse things have happened to people very close to me recently and I should be
proud of what I have done, not upset about the future.<o:p></o:p></span></div>
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-76298959166095305152017-11-04T13:43:00.001+00:002017-12-19T16:00:31.285+00:00What I am Reading Now<div class="MsoNormal">
<a href="https://www.blogger.com/null" name="_MailOriginal"> </a>My current reading
diet is mostly inspirational. This is what I need right now, tales of what humans can
endure on their own two feet. I just
completed the longest event of my life but I still consider myself to be in
recovery from earlier injuries. Rest period; I need ideas, motivation.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve been
travelling for the last two weeks and on my birthday in Columbus Ohio I was given
three books; one each from Jane, Cam and Molly; and they were all about
running and mountains. Perhaps this was a signal that it’s OK to carry on <a href="http://lchf4runners.blogspot.co.uk/2017/10/train-low-race-high-grand-day-out-in.html" target="_blank">where I left off in Cartmel 4 weeks ago</a>. Or perhaps that’s just wishful thinking; we’ll see! </div>
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<br /></div>
<div class="MsoNormal">
I
stayed on in the states after the family went home and I chose the two
paperbacks to read on the planes, leaving the huge glossy hardback for when I got home.<o:p></o:p></div>
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<b>Run or Die – Kilian
Jornet</b><o:p></o:p></div>
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I have known about
Kilian Jornet for some years now but this is the first time I have read
anything that he has written (or at least read a very well translated version
of it). Not only is he an amazing runner and mountaineer but he has an engaging narative style and paints a picture much wider than his incredible
achievements.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was surprised a
few weeks back to learn that the husband of one of my wife’s clients has just appeared
on <o:p></o:p>Kilian Jornet’s Instagram page.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf_4mwJ0_itXYy-vS2ua_zrqZVvIs8TlAKC5CuV6SSd4kipAYs-Tq2LqBnbnp2NE3zBSxZq4kFFhi9WRUHHv1DsQpLhhmy4GxgAAyJ01R9l4Xic7V-GNF4w051naJcBd4_kEoasnCKBHD9/s1600/a5.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="783" data-original-width="1068" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf_4mwJ0_itXYy-vS2ua_zrqZVvIs8TlAKC5CuV6SSd4kipAYs-Tq2LqBnbnp2NE3zBSxZq4kFFhi9WRUHHv1DsQpLhhmy4GxgAAyJ01R9l4Xic7V-GNF4w051naJcBd4_kEoasnCKBHD9/s320/a5.PNG" width="320" /></a></div>
Dave is a bit of a running and BMF star locally and
he knows how to grab attention. He was running at the recent Glencoe
festival when Jornet, passing by, snapped a picture of him climbing in a pink tutu!<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Jornet clearly
loves a story and his book is a great tale of the life of a world class cross
country skier and mountain runner. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
He asks himself
some powerful questions including "why do we run?", and "where do you go when you have surpassed the feats of
your idols?" Where do you find inspiration now? Clearly this will never
happen to me but we all need to learn how to re-set our goals. As we grow older
we grow slower and it is important to grow wiser, to sometimes look outside
the box when setting our new goals. </div>
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<br /></div>
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Jornet's goals have spread to cover the globe, and his prowess at ski mountaineering has enabled a world of high-altitude possibilities for racing and adventure. Jornet is still a young man and I worry that
with his love of danger (just check out his Facebook page!) there may only be an all too familiar one ending to his story. How many of the authors of the mountain adventure books on my shelves are still around to tell their tales?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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This book was
written a few years back and Jornet is still at it, breaking records (including the
fastest ascent of Everest this year) and seemingly smiling all the time. And the very
fact that he was there in Glen Coe smiling and taking photos of pink Dave from Sussex and posting that on his page suggests to me that he is on a relatively sound path
forwards.<o:p></o:p></div>
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<o:p> </o:p> </div>
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<b>Running Man –
Charlie Engle</b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Charlie is an
alcoholic, an addict; and he is a world class ultra runner. Right away this
book got my attention. I often struggle to answer the question of why I run, why
it is that I will happily go out and endure discomfort and pain for several
hours at a time. Once or twice I have described it as an addiction, but never
having been addicted to anything else I was not sure that the description was a
fair one. Now I am.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A good book about
running is often not really about running at all, it is about some other struggle,
some other story. Running is just the medium through which the tale is
told. This is true for Running Man. Right from the start we know that
Charlie is no ordinary athlete; he wanted to be great at everything he tried
and he longed for recognition from those he admired; on failing to achieve this
recognition he turned to alcohol and become a recognized champion at that
instead. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have not read a
better account of addiction to alcohol and drugs, of the way it affects the
individual and all those around. Maybe it is the fact that Charlie consistently
returns to running as a form of salvation that attracts me to him – surely many
people would right him off as a looser from the start and perhaps only because
I know where the story is going I force myself to listen to the depths of
depravity and desperation that he seems incapable of escaping, despite its
effects on family, career and friends and Charlie himself. I wanted Charlie’s
escape to come sooner but he kept sinking lower, at times I almost wept for his
mother, his kids and for him.<o:p></o:p></div>
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<br /></div>
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I have never really
understood how Alcoholics Anonymous works. Now I do and I have learned an
important lesson. Charlie has not drunk for 20 years but I understand that he
is still an addict, and there are times when only another addict can understand
the torments that he still encounters and help him to face up to them.<o:p></o:p></div>
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As a side note it was interesting to learn that Charlie was one of the very few people to be jailed as a result of the housing crisis that hit the US in the first few years of this century. Not for miss-selling mortgages (as so many bankers were happy to do and were not jailed for it) but because his accountant lied on a mortgage application form. In spite of this awful injustice he used his time in prison well and when he couldn't run in the Badwater Marathon he ran the 136 miles with 540 laps of the prison track instead.</div>
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In the end escape
did come, in the form of an addiction to adventure running (a bit like
ultra running but harder). Only something so incredible as running across the
Sahara was enough to replace to hold that drugs had on an otherwise well loved
and respected man.<o:p></o:p></div>
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Now I am looking forward to reading
the glossy hardback <b>Running Beyond</b> by I<b>an Corless</b><o:p></o:p></div>
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Closing off a neat circle
this book, with a foreword by Kilian Jornet is chock-full of great photos and
descriptions of Ultra racing.<o:p></o:p></div>
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<br /></div>
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It was just such a book that
last Christmas got me interested in running another big Ultra, and it was Ian’s
photography, particularly of runners descending Halls Fell Ridge on Blencathra,
that fired my enthusiasm for the <a href="http://lchf4runners.blogspot.co.uk/2017/10/train-low-race-high-grand-day-out-in.html" target="_blank">Lakes In A Day</a> race. He was there in the clouds taking pictures again 4 weeks ago but I was too busy watching my footing to smile for the camera!<o:p></o:p></div>
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Time to pour a glass of red
wine, put my feet up and dream….<o:p></o:p></div>
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<o:p> </o:p> </div>
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<o:p></o:p></div>
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com2Hassocks, UK50.9246755 -0.1460981999999830850.904659 -0.18643869999998308 50.944691999999996 -0.10575769999998308tag:blogger.com,1999:blog-3945250539941835071.post-44032027342553323332017-10-09T20:52:00.001+01:002020-05-01T13:08:18.352+01:00Train Low Race High - The Lakes In A Day Ultra<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-R4CPIzCc4gIqR3Km0IoNrejKxY9GxcHk-s-uO0uCAzY8qhU7slClwE1ZxXzKCmk7FcPB8JAyBRFycapxOYeFWonESGXkti4PQ4biYHleNDpcAxIBMhcwsY0MzfA80eLtnjBkisO1W9f7/s1600/LIAD6.jpg" imageanchor="1"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-R4CPIzCc4gIqR3Km0IoNrejKxY9GxcHk-s-uO0uCAzY8qhU7slClwE1ZxXzKCmk7FcPB8JAyBRFycapxOYeFWonESGXkti4PQ4biYHleNDpcAxIBMhcwsY0MzfA80eLtnjBkisO1W9f7/s400/LIAD6.jpg" width="400" /></a></div>
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In all of the events that I have run since starting on the Low-Carb High-Fat diet I have set out to show what can be achieved when competing on very low carbs. I have run my fastest off-road marathon on almost nothing but fat and I have successfully trained at very high intensity on a low-carb diet. But I am also aware that many proponents of the diet actually rely on carbohydrates to fuel the prolonged high intensity work that often comes when competing.<br />
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I hoped that with good pacing I could stay within my fat-burning zone (perhaps 80% of my VO2 max) for the time taken to run a fast marathon. And I think <a href="http://lchf4runners.blogspot.co.uk/2014/10/the-beachy-head-marathon.html" target="_blank">I have proved</a> that I can. But some events place unavoidably high demands on your strength and endurance; mountain running is a good example.<br />
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When I entered a 50 mile Ultra across the Lake District National Park I was under no illusion that I could do it carb-free. The ascents would be long and grueling and would doubtless have me burning glycogen whether I liked it or not. So it was time to experiment with Train Low Race High.<br />
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You could be forgiven for thinking that this post's title was a reference to the fact that I live in Sussex where the hills rise to a mighty 250 meters above sea level, somewhat lower than the Lake District peaks I would be running over, but that's almost as far as I'll go with that metaphor, much as I like it!<br />
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<o:p>So here is an account of the longest race of my life and my approach to nutrition.</o:p></div>
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Last Saturday morning at 8 a.m. I stood on the start line of
the hardest event that I have ever entered. It had been a long road to get
there and I had no idea if I was going to finish it, but I was determined to
try my hardest.<o:p></o:p></div>
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Last Christmas Jane gave me a book entitled "50 Races
to Run Before You Die", and brimming with confidence I entered <a href="http://www.lakesinaday.co.uk/" target="_blank">The Lakes In A Day Ultra</a> a 50 mile
event that traverses the Lake District from north to south by way of nearly
4,000 meters of mountains. <o:p></o:p></div>
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I've always wanted to run a long one in The Lakes and being
fighting fit at the time I laid down my plans in the depths of winter; perhaps
I could finish inside 13 hours. That would be something special. Then in February I injured
my knee and could not run properly for the next 7 months. If you are a regular reader of this blog you may have wondered why there have been so few posts this year, and the truth is that there has been almost nothing to write about!<o:p></o:p></div>
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I've spent a lot of time this year cycling and walking, and
slowly building some jogging into my walks. I completed a 100 mile bike ride
in 5.5 hours. I knew that I was fit but would I be able to run? </div>
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a little gentle jogging worked and sometimes the pain returned. The consultant looked at an MRI scan and said rest, and so from May I rested from running completely for 3 months. The training plan
changed and there was no room for any more injuries, but it still looked sort-of achievable, perhaps. </div>
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All of my endurance walking was completed on a low-carb strategy. This included several 20-30-mile walks on just eggs & bacon for breakfast and a few bottles of water. </div>
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The essence of Train Low Race High is to train your body to burn fat as effectively as possible and then add carbohydrates at the last minute to give you more power just when you need it. Adding carbs earlier or relying on them entirely would leave me susceptible to bonking into The Wall. I was sure that I could go all day on fat, I just needed a top-up for the hard bits. Only in my last training walk/run did I experiment with an energy drink just to learn if my stomach could tolerate it. It's been a few years since I used an energy drink and I look back on Powerade and the like with some distaste. The Tailwind drink was not so bad as I'd feared so into the bag it went.</div>
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In France on holiday I learned more about how far I could push my injury on longer walks. After an hour or so my right knee would hurt a little, but after easing up the pain would subside and I'd be good for several more hours with no problems afterwards. I also figured that for a 50-mile mountain event "walk/run" was a pretty good strategy. There is no way that most entrants would be running more than half or even a third of the event and approaching it as a walk with a bit of running rather than a run with a lot of walking made good sense to me. I certainly put the miles in, the only thing missing was the altitude. As I mentioned before Sussex is not blessed with mountains and so my long walks had a lot of ups and Downs.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3w45KfQMynGdhy-s_RK2l_om1Pi0M8YLsRMT-OX72ajD65wSzcD859lCejOYubsMK9kSwwCQ_9O1q6YQAJAbygkFDVZa43PNRv1dRpTlk5fL0u1L9WxXQjeWmksGH3qZAsaFwpzLUPb_i/s1600/downs.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="280" data-original-width="907" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3w45KfQMynGdhy-s_RK2l_om1Pi0M8YLsRMT-OX72ajD65wSzcD859lCejOYubsMK9kSwwCQ_9O1q6YQAJAbygkFDVZa43PNRv1dRpTlk5fL0u1L9WxXQjeWmksGH3qZAsaFwpzLUPb_i/s640/downs.PNG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A typical training walk/run on the South Downs</td></tr>
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I hit my reduced training targets in the nick of time without having run for more than 4 miles at a time since April. I was concerned by this of course but I
drove up to Cumbria with Jane just hoping to finish the event at all. Above all
else I was determined to enjoy it.</div>
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<tr><td class="tr-caption" style="text-align: center;">Jennings Ale - The fuel of champions!</td></tr>
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In the two days before the event I started adding more carbs to my usual low-carb diet. Mostly in the form of bread and potatoes. The night before the race I enjoyed a couple of pints of Jennings in the pub at Caldbeck - it is a fell-run after all! Breakfast was an energy drink, a big bacon bap and a bowl of Alpen. I carried 3 sachets of Tailwind energy powder and planned to scoff pizza, flapjacks and soup in the 3 feed stations along the way. </div>
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<tr><td class="tr-caption" style="text-align: center;">Ready to roll</td></tr>
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The first half was brutal. 27 miles, 2,500 meters of
mountains, driving rain, a horrendous wind on the high tops and deep bogs on
anything remotely flat. It had me cold and wet in the first two hours. I couldn't fault my Haglöfs jacket, OMM shorts or Salomons. But in order to keep warm I had to keep moving quickly.<br />
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I had planned not to take the direct route down from Blencathra as I feared for my knees, but the longer easier route was directly into the wind for the first mile; there was only one way down. There were queues of nervous runners inching their way down Hall's Fell ridge. </div>
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<tr><td class="tr-caption" style="text-align: center;">Looking down Halls Fell Ridge to Threlkeld on a good day</td></tr>
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It's not the steepest ridge but it's up there with them and a fall would have been serious. The wind
was in our faces one moment and on our backs the next, not good on steep wet
rock. We were all on all-fours on the steepest sections. Luckily I've done this sort of thing a few times before. I took a few
risks to overtake the crowds and my knees held firm. <o:p></o:p><br />
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Seeing Jane at the aid station at Threlkeld was a welcome
sight. I refilled my drink, ate a quick ham&cheese roll and a flapjack and I was off. Only another 40 miles to go!</div>
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I then broke a walking pole crossing a slatted wooden bridge
and had to manage the 17-mile Helvellyn range with one pole. All of my training
has been with my lightweight Black Diamond carbon z-poles and so the ascent of Clough Head was all the harder with only one. I was working as hard as I could for 45 minutes. Taking
turns with the remaining pole my arms were hurting badly; even so I was ascending faster
than everyone around me.</div>
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Surprisingly when I got onto the long Dodds ridge I was able to run
a good deal up there; it was bleak and I just wanted to get down! The wind
picked up more with the altitude and being on a west-facing ridge - it was
gusting well over 70 miles per hour and the horizontal rain was stinging our
faces. I ran with a group of about 10 others and we all seemed desperate
not to get left behind; visibility was very poor and at times it was scary up there! Looking at the <a href="http://live.opentracking.co.uk/lakesday17/" target="_blank">GPS tracker playback</a> of the event I can see that several runners made some big mistakes on the ridge. Luckily I knew the route reasonably well and with just my compass I made a few
good choices when the others were fetching their maps out. That kept me in
touch. My running was slower but my climbing was faster. Then my left knee started hurting badly on the descents and I feared that
I would have to stop. I got left behind on Helvellyn and I was very slow
heading down to Grisedale tarn. I was hobbling, hurting and on my own. I felt low on energy but perhaps more from the cold than from the running.<o:p></o:p></div>
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Just beyond Fairfield I bumped into a lady who had fallen
and was dazed. This was a section that I've never done before; she had but at first she
didn't recognise anything. We soon got moving slowly but we were heading up when I hoped that we should be going down! Luckily she remembered the up, and I trusted the compass and I stayed
with her until we both knew that we were not lost. As it happens we were both on the right route the whole time. By now I was shivering badly. Just
checking the compass meant having to stop and get colder still. On the decent
she passed me as I was hobbling and cursing. This section of the route
took an hour longer than expected. I'd finished my energy drink and was feeling very low. What made it worse was that there was no one else around. But I remembered that there was no one in sight either ahead or behind me as I had been ascending Fairfield.<o:p></o:p></div>
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I was about ready to give up at Ambleside when Jane appeared out of
nowhere high up on the ridge above Sweden Crag with a fresh pair of Z-Poles and a big smile. And just at this time the clouds parted to the south and we shared one of the classic Lake District views over Windermere. That did it for me, I was determined to go on.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">First smile in 15 miles</td></tr>
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The loss of 800 meters of altitude and a few slices of hot
pizza at the food station in Ambleside warmed me up nicely. I soon felt strong again and I set out on the
second half with a spring in my step. My knee was getting much better now that
I was away from the rocky descents and I was soon able to run again.<br />
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The sun went down and it felt like I was on the home
straight (albeit a 24 mile one). I knew the way alongside the lake and through
the forests after walking this section on a family holiday at Easter. The sky
was clear and a full moon rose over Windermere; a beautiful sight.<o:p></o:p></div>
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The lake was full too and at times I had to wade through it as the path skimmed the shore.
Oddly this was a pleasure as it soothed my feet and I soon warmed up again from the
constant effort. Jane met me three more times with encouragement and the miles
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Despite not having trained at night I was happy to be on my own in the dark. No one passed me in the
second half and my energy levels were still high. I can't shake off my
competitive spirit and it felt good to be steadily passing people. Even the
incessant mud was not a big problem, with two poles I was able to stride
confidently through it. I think it’s fair to say that I ran (or at least
jogged) everything that was runable in the last 20 miles of the race.<o:p></o:p></div>
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Two cups of soup and a sausage roll at the last aid station and I was off again
into the moonlit mudfest; the bog was up to my knees in places. When I
finally hit the lanes I ran the last 2 miles down into Cartmel at 11 O’clock
with a big grin on my face and half a bottle of energy drink left in my sack. </div>
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It had been a wild adventure. I was down an hour
and a half on my target time for the first half but the second half was as quick as I had expected (and nearly 2 miles longer!) and I finished in 15 hours; inside the top 20%. There was cheering from folks outside the pubs and I ran
through the village like I was finishing a 5-miler. Such a great way to finish
my first Lakeland Ultra after 8 months of pain and doubt.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Still smiling!</td></tr>
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The organisation for the event was impeccable. The marshals
were great, popping up in the most unexpected places; the aid stations were
packed with good food and good cheer and the whole atmosphere was perfect.</div>
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<o:p>On the day I estimate that I consumed between 2,000 and 3,000 calories (I'm not one for counting), mostly in the form of carbohydrates and mostly in the first half of the event. This compares to the 9,600 calories that Strava estimates that I used over 15 hours. I was able to deal with the mountainous first half with the aid of some glycogen and I was able to keep going strongly in the second half due to my long-term adaptation to fat-burning. This is not a proof of anything but the Train Low Race High strategy appears to have worked very well for me.</o:p></div>
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Thanks Jane, for putting me up to this challenge and seeing
me through it!<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSzuYWVT4v1QDWsvzUogOdHdA0RrH1upYACudijSoJ80z4fFv2KAlsHK-x42MZ5_DjNUIg-BzwH8IkleDjyR-zR0zXizYH12Z0TDGHQz1qos1CGKG86ToTPNV5-7qldwIT-wUpcgxF3jWV/s1600/liad20.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="298" data-original-width="926" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSzuYWVT4v1QDWsvzUogOdHdA0RrH1upYACudijSoJ80z4fFv2KAlsHK-x42MZ5_DjNUIg-BzwH8IkleDjyR-zR0zXizYH12Z0TDGHQz1qos1CGKG86ToTPNV5-7qldwIT-wUpcgxF3jWV/s640/liad20.PNG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.strava.com/activities/1219912828" target="_blank">Here is the Strava Route Profile</a></td></tr>
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-50828133628830124262017-09-30T05:58:00.001+01:002018-01-05T09:42:57.994+00:00The Long Road to Caldbeck<div class="MsoNormal">
It’s been another strange year for running and me. Much like
last year I was injured in the spring and couldn’t take part in the Brighton
Marathon. I have not made the start line for 5 of the last 6 classic Brighton
road races and the 6<sup>th</sup> was cancelled due to high winds! </div>
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<br /></div>
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I
picked up an injury training for the Brighton half and it persisted for a lot longer
this time; I ignored the warning signs and suffered badly when I had to hobble
home in pain one weekday lunchtime during a light jog around the village.
After several false and painful re-starts an MRI scan in May showed the problem to be fissuring of the patella
cartilage which make your knee look like cracked mozzarella (on the inside that is) and does not mend
quickly. <o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFdaxiZxKEWEToViwXyOxb5iiGFaxCe1xHoFD7poOp-5ndSn9R9KtGtBN3ROQ_3PfOzXshMzkyuVezYefUAtRnDDt-PWv53AV1J2Z340qe3ge0zQsKnkf5smqmjYGVRjlC9QjUwm2Sv7GL/s1600/knee.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFdaxiZxKEWEToViwXyOxb5iiGFaxCe1xHoFD7poOp-5ndSn9R9KtGtBN3ROQ_3PfOzXshMzkyuVezYefUAtRnDDt-PWv53AV1J2Z340qe3ge0zQsKnkf5smqmjYGVRjlC9QjUwm2Sv7GL/s320/knee.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mozzarella Knee</td></tr>
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Luckily my first big target for the year was the Prudential
London-Surrey Ride 100 cycling event at the end of July and despite not being
able to run I could cycle pain-free. Also I was unemployed for two months
in April and May so I was able to get stuck into my training in a big way four
months from the event. Regular long rides around Mid-Sussex enabled me to
ensure that my ‘hopeful’ target of six hours for the 100 mile ride was an
achievable one. I have never ridden this far on roads before (the South Downs
way is almost 100 miles but it’s off-road and it took more than twice this
time) and I wanted to ride the 100 miles without stopping, so nutrition was a
big focus of my attention while training.</div>
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<o:p></o:p></div>
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The temptation to run kept calling, but each time I tried,
even for a 1 mile jog, the pain would return. So I decided not to run at all
from late May through to our annual camping holiday in August. That was hard. I
love running! Luckily the cycling got better and better and I approached the
100 mile event in a cloud of excitement and trepidation. The roads were closed
and there was a big field, and not having ridden in a group for more than a few
miles before I had no idea what the excitement and the drafting effect might do to my speed and
endurance. <o:p></o:p></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8eMPcUCEc6dXxtYhRsKNsZ1XXNWW63WhvuiV-7paTklwiGpR5_9z_366GQqBT5umve4n8LPdLbwz4ADgWUZdbyxAepx1z77nKzJDyDdWcS-cRvQhUZ3aLsrEwsHzEUM3D0kWnSUDoDf0q/s1600/start.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8eMPcUCEc6dXxtYhRsKNsZ1XXNWW63WhvuiV-7paTklwiGpR5_9z_366GQqBT5umve4n8LPdLbwz4ADgWUZdbyxAepx1z77nKzJDyDdWcS-cRvQhUZ3aLsrEwsHzEUM3D0kWnSUDoDf0q/s400/start.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Waiting for Le Depart</td></tr>
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I started from the Olympic Park in Stratford on time with
24,000 other riders and had the best day out that I have had for years.
Drafting was easy with no fear of red-lights or dash-outs. No one got too close
and I probably spent half the time on someone’s wheel and half with someone on
mine. I felt strong at the start of the hill climbs that come after 65 miles
and cruised up Leith Hill and Box Hill with bags of energy in store. </div>
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I had
originally intended to ride on very low carbs for the day, much like my recent marathon runs but during training
rides I had felt tired after 4-5 hours and decided that ‘train low, race
not-so-low’ was a fine approach, limiting myself to a pair of Cliff Bars cut
into chunks and stored in my frame pack so that I could get at them easily on
the move. The day was not too warm and surprisingly I managed the whole ride on
just two standard size water bottles. I didn’t felt thirsty until after I’d
finished. I probably consumed about 600 calories of carbs during the day including eggs & bacon for breakfast and
perhaps the same in total in the 3 days leading up to the event; this compares
favorably with the 2-3,000 calories that is generally recommended to get you
through a 100 miler.</div>
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<o:p></o:p></div>
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Much like my experiences running marathons as a fat-burner
my energy levels remained high all day. The last 20 miles back into London were
fantastic and I rode them at about 22 mph. My average for the whole ride was
18.3 mph, hills and all. This compares rather well with my 18 mph average for a
50 mile training ride just two weeks earlier. No mechanicals, no toilet stops
and no accidents all led to a finishing time of 5 hours 30 minutes, which I am
very, very pleased with.<o:p></o:p></div>
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My second big target for this year is the Lakes in a Day
Ultra. 50 miles of varied peak and forest trails with 4,000 meters of ascent from Caldbeck on
the northern border of the Lake District National Park to Cartmel on the
southern border, via Blencathra, Clough Head, Helvellyn, Fairfield and the
whole length of Windermere. <a href="http://www.lakesinaday.co.uk/route.php" target="_blank">This is a hard event</a>, a good deal harder than
anything I have ever done before and with such a bad knee injury there have been
numerous times when I have been sorely tempted to give up on my attempt for
this year. I have been living on the knife-edge of a training plan for six
months and until 8 a.m. on the 7<sup>th</sup> of October that’s where I will
remain. <o:p></o:p></div>
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I decided that I could train for this event by focusing on
long distance walking (which luckily I can do without very much pain) and
building in some running from the summer onwards if my knee responded to the
period of relative rest from May to August. There was little room for failure
here as this left only two months to turn a walking plan into an Ultra plan. <o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9UWUI3TPvq6ZR7UGmkho8kHKAjaQzen6X_dnCBGMo7m68RoINgZWiDmYYgI2ol9SG3PqAM3rnXdE3uu7wxin7sdBCPqF98Rssmf6Dcyo4ITeL6UGuKQPJIKStnhr9n0mLfzB46ckv_BXT/s1600/liad.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="403" data-original-width="1093" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9UWUI3TPvq6ZR7UGmkho8kHKAjaQzen6X_dnCBGMo7m68RoINgZWiDmYYgI2ol9SG3PqAM3rnXdE3uu7wxin7sdBCPqF98Rssmf6Dcyo4ITeL6UGuKQPJIKStnhr9n0mLfzB46ckv_BXT/s640/liad.PNG" width="640" /></a></div>
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<o:p><br /></o:p></div>
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To be clear, no one actually runs all of this 50 mile event;
it is a mixture of running where possible and walking on the steeper sections,
which make up a large part of the route. The record time of 9 hours 12 minutes
was set at an average pace of about 5.4 mph. This may sound slow but remember the
4,000 meters of ascent and decent; the equivalent of scaling Ben Nevis three times. <o:p></o:p></div>
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Progress was slow in the early summer but I had the 100 mile
ride to focus on. My consultant hinted that he could provide a cortisone
injection if the pain didn’t recede but he also reminded me that this might
lead to a false recovery. Knowing me I’d be tempted to run before I could properly
walk and in the long term this approach would probably speed up my inevitable decline. I hope to
keep running for a good few years yet and so a proper recovery was clearly the
best way forwards, even if it meant not making the start line once again.<o:p></o:p></div>
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As has happened before (see <a href="http://lchf4runners.blogspot.com/2014/10/the-beachy-head-marathon.html" target="_blank">my BHM post</a>) things
started to improve during our camping holiday in August. I'm sure that being on my feet all day rather than sat behind a desk is very good for the legs. I managed a little
jogging at first and this progressed to a 15-mile walk-run by the end of the
fortnight. This together with several brisk long walks of between 20 and 30
miles in length at a pace of 4 mph left me feeling much more positive about my
ability to complete. I had hoped to beat 13 hours (if I am fit I normally take
the record time and add one third) but my "I’d be happy with this" target of
14 now seemed just about achievable. Although having never walked or run this far
before this does leave a lot of scope for error! </div>
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There was pain during the long
walks and I’ve spent many hours on the point of packing it in and calling for
Uber and a pizza; but often as not the pain would melt away after an hour or
two leaving me able to walk happily for another 4 or 5 hours. I’m not
suggesting that we should ‘run through the pain’ as many hard-as-nails fell
runners would advocate; when the pain comes I slow down, change my gait, have a drink of water or pick some blackberries. The challenge has been more mental than physical, and
as we get older I think we get stronger mentally.<o:p></o:p></div>
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I may have mentioned once or twice before that I love
running fast and challenging myself. My wife, a personal trainer, often remarks
on how most people need someone to motivate them to get their trainers on and
do some hard work. But that’s not my problem at all; conversely what I need is
someone to hold me back. With typical over-enthusiasm I returned from France
with a desire to burn up the hills in anticipation of the mountains to come in
October. As soon as I’d unpacked the trailer I put my Salomon’s on and tore up
and down <a href="http://lchf4runners.blogspot.com/2016/12/the-tank-tracks-fuelled-by-fat.html" target="_blank">the Tank Tracks</a> 4 times. It felt great, up until 100 yards from the
end of the last hill when a tiny prick of pain stabbed my left calf. <o:p></o:p></div>
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Over the following month that prick of pain has receded but
only slowly. I’ve cursed my stupid self many times but oddly it may have turned out to be a
good thing in the end. The mild pain spreading from a tight ball in my calf has
not stopped me from completing a series of brisk 30-mile walks and I’ve thrown
in some light running too including an pleasant jog along the 7 Sisters from Cuckmere Haven after 7
hours of brisk walking. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijLCk43cHgA1Y1yUM3SWBVtRV_dbIZ2GzNdBd7etr7rvzFrYsbjtuufWo3Gsh03xMMXXF0Pyp3OBlG6XUZa68KhDaC49A6ffFaFqBBt9mlf_zfPrA6SnnctoWURRkyXY6doj3-gLcRMIJx/s1600/cookmer.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijLCk43cHgA1Y1yUM3SWBVtRV_dbIZ2GzNdBd7etr7rvzFrYsbjtuufWo3Gsh03xMMXXF0Pyp3OBlG6XUZa68KhDaC49A6ffFaFqBBt9mlf_zfPrA6SnnctoWURRkyXY6doj3-gLcRMIJx/s400/cookmer.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cuckmere Haven looking like a watercolour</td></tr>
</tbody></table>
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Without this restraint I may well have started to
focus too much on running and not enough on fast walking. Long hill runs require
lots of recovery but my target-paced walk/runs are much lighter on the limbs
and very much more specific training for what I am hoping to achieve. It’s
going to be a long slog but I’ve been slogging it out at about the right pace
on a regular basis for several months now. </div>
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When I decided to continue training for this event with a bad knee I set myself a red-line, a target training effort that would decide whether Jane and I would make the long-haul up to Cumbria for a weekend away from the kids and mostly away from each other. I try to be realistic and I like to finish what I set out to achieve. I have DNF'd only twice before and I did not feel good. I want to enjoy this experience and I knew that if I was not in a fit state to perform then there would be little chance of that. Better to be in the garden weeding!</div>
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And so in order to go to The Lakes I had to complete a 30 mile route with at least 1,000 meters of hills in under 7 hours with no bad knee pain with at least 3 weeks to go before the event. Ordinarily this would not be such a challenge for me but from where I was sat back in April I clearly had a mountain to climb. A fortnight back, with no time to spare I passed the test and now my bags are packed and ready - despite the fact that I write this post from Portland Oregon! I’ve seen enough of the South Downs
Way for this year and now it’s time to head north. </div>
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<o:p></o:p></div>
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With one week to go I have just about enough miles in my jet-lagged legs, I have a willing chauffeur (actually Jane put me up to it in the first
place), I have the hotels booked, I have the shiny new kit required, I know the
route (I receed the second half while on holiday in the Lakes at Easter and I
know the first half from the past) and, most importantly it looks like I really
will be there on the start line with 450 other runners in Caldbeck on October
the 7<sup>th</sup>.<o:p></o:p></div>
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What could possibly go wrong?<o:p></o:p></div>
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0Portland, OR, USA45.5230622 -122.6764815000000245.167192199999995 -123.32192850000003 45.8789322 -122.03103450000002tag:blogger.com,1999:blog-3945250539941835071.post-7965867738305178802017-03-21T11:24:00.000+00:002018-01-05T09:53:32.836+00:00PCSK9 Inhibitors - the new way to screw the NHS for every last penny<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
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<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx8tbDnr8s2uOCUNRbdjQazNRaG_GAJI8hIUa8poFryz1q7n82U9Y5pd1BIN75QnLIZgUFEbxMY4GBDoS5QOz3jTAuiNsx2Gqkeisbpca_u2EEJiHxn0po2YOy8v5Tl5GtJIGoEfNIpu7h/s1600/drugs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx8tbDnr8s2uOCUNRbdjQazNRaG_GAJI8hIUa8poFryz1q7n82U9Y5pd1BIN75QnLIZgUFEbxMY4GBDoS5QOz3jTAuiNsx2Gqkeisbpca_u2EEJiHxn0po2YOy8v5Tl5GtJIGoEfNIpu7h/s320/drugs.jpg" width="320" /></a></div>
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Did you hear the “Amazing” news about the new generation of
Statin drugs that was announced at the weekend? The new PCSK9 inhibitors like Evolocumab
are even more effective at lowering LDL cholesterol and according to many this
makes them a wonder drug. </div>
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<br /></div>
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The issue with statin trial data was simply a question of whether it is actually valid to rate
a drug on a surrogate endpoint such as lowering cholesterol rather than that of
saving lives. However the trials for Evolocumab went further than this, they provided real data on the expected outcomes for patients. Great?</div>
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It was a surprise to me that these new drugs need to be
taken as well as a statin; so the question of the side-effects of statins is
still very much alive. Again the advocates such as Professor Rory Collins <a href="http://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736(16)31357-5.pdf">will
claim</a> that the benefits vastly outweigh the side-effects, but <a href="http://www.thetimes.co.uk/edition/times2/dr-mark-porter-most-doctors-think-1-in-74-is-a-pretty-good-success-rate-for-a-drug-l5jnzg6nx">this
article</a> in Today’s Times puts that argument to the sword.</div>
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Put simply, the number of people that need to be prescribed Evolocumab
(at more than £10 a day) to prevent one of them having a stroke or heart attack
<a href="http://www.nejm.org/doi/full/10.1056/NEJMoa1615664#t=article" target="_blank">is 74. </a>Yes, 74 people need to take the drug every day for two years, in
addition to a statin, to prevent just one of them having a stroke or heart
attack.<span style="mso-spacerun: yes;"> </span><br />
<span style="mso-spacerun: yes;"><br /></span>
Just to repeat, that is 74
people and £540,200 of NHS funds in order to save one stroke or heart attack every 2 years. </div>
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Does that sound like good news to you? Spend that money on dietary intervention and you might prolong hundreds of lives.</div>
LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com1tag:blogger.com,1999:blog-3945250539941835071.post-32941843829228936762017-02-03T22:48:00.001+00:002017-11-22T16:05:43.142+00:00Runner's World - A Spoonful of Sugar Keeps the Advertisers Happy<!--[if !mso]>
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<span style="color: #1f497d;">I have been a subscriber to Runner’s World for about 12
years now. Over the years it has provided much-needed advice and motivation, a little monthly
run-envy and the occasional journalistic howler. Lately the howlers
have started to become louder and a little more grating, to the point where my
wife, a successful fitness business owner, now regularly asks why we bother
with our subscription. My answer is that I care what the running world
looks like, even if I don't always agree with it.</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFM7GnSJIJX2wqpw-cX1vhElH9EAmdpcbwuz5wTydIn0cZRzArKoVemVnsLSETGxCZdHD6Bo1JUdMZpW6KqUfOr7zMXeHmKjrVPz9U3aVzHieilRwsU6ktEOZde_EeLp9eWXfN801Mc-Nl/s1600/rw.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFM7GnSJIJX2wqpw-cX1vhElH9EAmdpcbwuz5wTydIn0cZRzArKoVemVnsLSETGxCZdHD6Bo1JUdMZpW6KqUfOr7zMXeHmKjrVPz9U3aVzHieilRwsU6ktEOZde_EeLp9eWXfN801Mc-Nl/s320/rw.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So many promises</td></tr>
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<span style="color: #1f497d;">This month’s edition includes a six-page blockbuster
about the role of sugar in a runner’s diet by the respected coach and
nutritional expert Matt Fitzgerald entitled “Sweet Truth”, and it has
really got my goat!</span></div>
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The devil is in the
detail!</div>
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<span style="color: #1f497d;">After a first scan of the article, which reads a lot like
like a sales piece for Gatorade, I thought “I wonder who pays his wages”;
but then I saw that actually the article was really just being all things to
all people. It rambled around the usual sugar debates and concluded by saying
“Don’t worry about sugar, you need it, but you are a runner and you will burn
it off”. Typical stuff, but 6 pages, really? </span></div>
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<span style="color: #1f497d;">Unsurprisingly Matt’s article promised to “cut through
the hype with a set of Science-Backed Sugar Rules”. I am always intrigued by
the term science-backed, particularly in Runners World where the studies quoted
are often ridiculously out of tune with the conclusions drawn by scatterbrain
journalists. But Matt is chock-full of experience, surely we can expect some
hard truths from a top guy like him. Sadly not.</span></div>
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<span style="color: #1f497d;">There was a hollow criticism of Gary Taubes (the
author of <a href="http://garytaubes.com/works/books/the-case-against-sugar-2016/" target="_blank">The Case Against Sugar</a>) for "not being a scientist". It would be
childish in the extreme of anyone to read </span><span style="color: #1f497d; text-decoration: none;">this article</span><span style="color: #1f497d;"> and simply conclude that Mr Taubes is not qualified to
speak on the matter. Character assassination is an ugly thing and Matt seems to
have joined the happy brigade who attempt to gain kudos for slagging off other
people. </span></div>
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<span style="color: #1f497d;">Then suddenly the RW article was tempered with
recognition that overeating sugar can actually lead to insulin sensitivity and
type 2 diabetes - the precise point that Taubes et al. are trying to
make. There was criticism of certain diets but a recognition that
we need to watch what we eat – most people call that dieting. Mostly
though there was the ever present implication that what is good for elite
runners should be good for the rest of us. </span></div>
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<span style="color: #1f497d;">The readers of Runners World are not elite athletes. If a
bunch of elite Kenyans eat 20% of their energy from sugar this should not be
used to justify the mass-marketing and magazine articles like this that tell
the average runner that they should power every training effort and race with
gels, PowerAde and carb-loaded snacks. The article did not mention the effect
of this marketing on children, who most certainly do not need to consume sugar
to power their sport and yet our schools and leisure centres are subsidised by
selling energy drinks to kids. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMLbbGvd5Ggoc3s0MNnMuFMWwDs8ZsH6dYuGqMWfzusanPNnHespoYzNqnoU9IjneedlzAs5OB39XDnpveTI4xPjz0RjMGRfCUx6hVcBKgaK3jZnQs5q95tI15XMDLCy0pSX-SKUc2lkDC/s1600/drinks.JPG"><span style="color: blue; text-decoration: none;"></span></a></div>
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Recognise this?</div>
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<span style="color: #1f497d;">Matt then asks “If the best runners in on earth are
amongst the heaviest sugar consumers then can it be so bad?” The simple
answer is Yes. The best runners in the world will be burning off this sugar on
their morning run. The rest of us will not. This ‘Kenyan paradox’ is hardly
surprising, but Fitzgarald’s conclusion “They ate fewer calories than they
burned” is simplistic. Maybe they ate less than they burned because there was a
very real chance that by doing so they might become rich. Did the researchers
ask how much time they spent feeling hungry? This is not a reasonable guideline
for normal runners or the public in general. The best way to eat less
than you burn is to control your hunger. Traditional diets fail at this point;
eating carbohydrate based diets does not allow you to control hunger unless you
are very highly motivated – an elite runner perhaps. Eating a fat-based diet is
crucially different here. People who eat a lower percentage of carbohydrates
and a higher percentage of natural fats feel hungry less often and hence
consume less. This is why LCHF diets consistently out-perform high carb diets
in </span><a href="http://smashthefat.com/science/" target="_blank"><span style="color: #1f497d; text-decoration: none;">randomised controlled trials</span></a><span style="color: #1f497d;">. And this is how intermittent fasting works, your body
gets used to fuelling on fat and you do not feel hungry so often.</span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
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<span style="color: #1f497d;">It should also be mentioned that type 2 diabetes does not
normally develop quickly. Insulin resistance grows over decades and the more
insulin you have to make the more resistance you are likely to develop. Has
anyone measured the incidence of type 2 diabetes in retired Kenyan runners? I
doubt it, as we are only interested in how they run so fast. Steve Redgrave may
have developed hereditary type 2 diabetes, or it may be the result of consuming
very high amounts of carbohydrates over a long and illustrious sporting career.</span></div>
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<br /></div>
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<span style="color: #1f497d;">"Don’t worry about fructose says" Matt. The
Harvard study he refers to concludes that eating certain whole fruits can be
better for preventing weight gain than some vegetables; he doesn’t mention
which fruits. The answer is blueberries and apples, but the implication and
matts Rule #1 (Don’t worry about natural sugars) is that fructose is therefore
good for you. The study does not say this. Bad use of science Matt!
Most people don’t know the difference between fructose and sucrose and
they don’t know the difference between whole fruit and fruit juice; they gorge
on orange juice or smoothies thinking that they are healthy. </span></div>
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Lovely fattening
smoothies!</div>
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<span style="color: #1f497d;">Matt says “eat refined sugar in moderation”. Again this
statement is problematic because most people do not know what it means; they
don’t know what the recommended amounts are, and so what exactly is moderation? For a Runner's World audience fixated by timeings, measurements, performance improvement and
measurability, what does “moderation” mean? Meanwhile every petrol
station, office or shop we go to is bombarding us with sugary temptations and
saying ”let me be the one to supply your moderate amount of sugar today”.
If we want people to understand how low the<a href="http://www.huffingtonpost.com/2015/03/04/who-sugar-recommendations_n_6799824.html" target="_blank"> World health organisation</a> recommendation on daily sugar
intake is, then we need show them. Give them a glossy picture of one large
apple; and make it clear that sugar in general is bad for you. </span></div>
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<span style="color: #1f497d;">When you consider that it is not very difficult for
runners to switch to burning fat instead of sugar it is a wonder that Runners
World covers the subject so little – there is a lot of mileage in the subject! </span><br />
<br />
<span style="color: #1f497d;">Matt is not right when he says that you will not perform at your very
best if you skip sugar; some people will and some won’t. But I would suggest
that most runners would be somewhat richer, a lot healthier, rather happier,
and would enjoy their running a whole lot more if they were to exchange those
few extra seconds from their marathon PB for life of running without
sugar. I simply don’t have to think about refuelling when I run a
marathon and I finish happier and stronger than anyone I know (well there might
be the odd sub-3 exception here!). I am also a little faster at 51 than I was
at 45 having recently knocked 6 minutes <a href="http://lchf4runners.blogspot.co.uk/2015/10/a-big-lchf-pb-in-beachy-head-marathon.html" target="_blank">off my off-road marathon PB</a>.</span></div>
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<span style="color: #1f497d;">Matt also provides an anecdote about Julie Benson and her
difficulties with the No Sugar No Grain diet which left her feeling drained of
energy during her training. This sounds to me like a typical simple case of not
having enough energy; in other circumstances this is known as starving. I could
be wrong here, but I don’t see references to replacing your energy intake with
healthy fats on NSNG diet web sites. Yes it is true that some people do not adapt
to fat burning as well as others but these people are certainly a minority of
the readers of Runners World. </span></div>
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<span style="color: #1f497d;">He introduces stress as a performance inhibitor and
suggests that the worry associated with strictly following a formula diet is a
common thing. This can be true. But there is nothing particularly stressful
about a Real Food diet and no reason to worry if you accidentally fall off the
waggon and eat slice of cake. The LCHF waggon is much easier to jump back onto
than most for the simple reason that the food is very tasty! Contrast
that with the constant warnings from sports nutritionists like Matt whose
“Rules” say we MUST replace energy as we run and we MUST follow every run with
the right amount of a mixture of carbs and protein. What if we forget, or get
the mixture wrong? Will all our effort be wasted? Worry, worry, worry! </span></div>
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<span style="color: #1f497d;">In fact the “science” behind this post-run recovery advice does
not support this widely held conclusion; it is based on runners performing in a
fasted state, so of course their bodies needed energy and protein after a run.
Most people do not run in a fasted state, do they? And following this
advice is precisely why so many runners put on weight during their marathon
training. Personally I never feel hungry after a 3-hour run (although a creamy
coffee is nice) and I generally recover fast enough to spend the afternoon
gardening and run again the next day should I wish to. No stress there then.</span></div>
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<span style="color: #1f497d;">Fitzgerald's declaration that runners fear an insulin spike
after consuming sugar while running is interesting. I have never heard of this
idea before. As far as I am aware most runners have never experienced an
insulin spike and wouldn’t recognise one if it hit them in the head; people who
fear consuming sugar during exercise are generally referring to the sugar that
they will consume in their life and the possibility that it might lead to
long-term weight gain or insulin sensitivity. Yes, consuming sugar delays
fatigue, but teaching your body to burn fat will delay it a lot longer.</span></div>
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<span style="color: #1f497d;">Finally the article admits that eating sugar can become
addictive, and that effort is required to overcome the affliction of having a
“sweet tooth” is non-trivial, and may require the assistance of a qualified
nutritionist. Try to square this with the general advice of “eat less and
move more” and you will be left with a head-ache. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj90Ovw0SDE3vWS-Cx0pfC1v5lrr4PwaDpfjZgee13aYM3tLQsDRnGn9RROvohxpAw33eZI9nMq50JOVMAW8G3c9gBVYgIzd9qrhvfcw98LEqqvItDcQKzj2Ct9_ZKLgUbc1P8Rgk0zWnPF/s1600/sweet.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj90Ovw0SDE3vWS-Cx0pfC1v5lrr4PwaDpfjZgee13aYM3tLQsDRnGn9RROvohxpAw33eZI9nMq50JOVMAW8G3c9gBVYgIzd9qrhvfcw98LEqqvItDcQKzj2Ct9_ZKLgUbc1P8Rgk0zWnPF/s320/sweet.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Eat less more more?</td></tr>
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<span style="color: #1f497d;">So much of the advice we read neglects the simple fact
that we are all habit-based creatures. Matt presumably finds it easier than
most people to train hard and eat well because it has become a habit, part of
his lifestyle and there are clear incentives for him to retain these
habits. For most people their lifestyle is far more sedentary and
revolves around a constant stream of temptations to eat badly. Cakes in the
kitchen, sweets in the jar by the door, coffee (and cake) with friends
etc. These habits are hard to break and nutritionists are bonkers if they
think that it is a simple thing to adopt a philosophy of "all things in
moderation" as Matt and so many others suggest. If it were that easy we
would not have an obesity epidemic. </span></div>
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<span style="color: #1f497d;">I would prefer to call a spade a spade; use simple
statements. Smoking is bad for you, so avoid it. Drinking alcohol is bad for
you so avoid it. Sugar is bad for you, so avoid it. Un-refined food is good for
you, eat it. I am not saying that that this is easy to do, but
having commonly agreed guidelines would be a good start. </span></div>
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<span style="color: #1f497d;">For many it takes a compelling event (such as the doctor
telling them they have heart disease or type 2 diabetes) to force them to
confront the truth and alter their life-long habits. These days we all
seem to want the moon on a stick, but life is harder than that. People should
see LCHF as a way of life, not a dietary fad. </span></div>
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<span style="color: #1f497d;">I do not have diabetes or heart disease. My compelling
event came when I read that I could run faster for longer if I changed my diet.
That was three years ago and it worked; my improved health (weight stable and
all blood markers improved) is a rather nice side-effect of my competitiveness!</span></div>
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<span style="color: #1f497d;">I have only ever read <a href="http://www.runnersworld.com/diet/can-eating-more-fat-make-you-a-better-runner" target="_blank">one article</a> on running on fat in
Runners World. A journalist took up the diet for a few months to see what
effect it would have on her marathon time. She found it hard, but lost weight and did rather well; she then gave it up because she missed beer and pizza ! Desperate to get a sub-four-hour time she introduced carbs back into her diet for the last 3 weeks of training, just as she was reducing her weekly milage she confused her body with un-needed carbs. This was a big mistake and as a result she hit some kind of wall at 16 miles, and despite getting a big PB she was disapointed at missing her target. It's OK to race on carbs, although I have never needed to; but you mustn't undo all that good work by carb-loading.<br /><br />The benefits of LCHF on running do not come as cheaply as this; over time we adapt to oxidise a steadily higher volume of fat per minute, and our performance improves.Runner's World feeds us with a deluge of expert advice like Matt’s telling us that we will not run like a champion unless we eat like a champion. The science here is desperately poor and generally financed by sports nutrition companies. I know that a lot of RWs advertising income is from big sugar producers like SIS and Lucozade but I would like to see RW place a stronger emphasis on public health, after all most of its readers seem to have taken up running to become more healthy, not to run a sub-2:30 marathon.</span><br />
<span style="color: #1f497d;"><br /></span>
<span style="color: #1f497d;"><br /></span>
<span style="color: #1f497d;">PS - 22nd November 2017.</span><br />
<span style="color: #1f497d;">I thought that this article in The Times today was interesting. If you've read this far then so might you.</span><br />
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<![endif]-->LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com13tag:blogger.com,1999:blog-3945250539941835071.post-43871184348414225702016-12-07T18:15:00.002+00:002019-01-10T18:47:59.049+00:00The Tank Tracks - Fuelled by Fat<div class="MsoNormal">
About 2 miles from my home is a rather odd path up a hill
with no name. There’s a grand view from the top. Locals refer to this path as The Tank Tracks. This is a
reference to the fact that it was created and graded by the army during the
second world war.<br />
<br />
The path runs for one kilometre in a mostly straight line up an
even sloped hill. The grading is largely crumbled away now but most of the path is
still firm all year round and this makes it the easiest local path by which to
ascend to the ridge of the South Downs.</div>
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<o:p></o:p></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
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Two views from almost the same spot taken 66 years apart.</div>
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Perhaps it is the quirky name, or possibly its ease of use but this path has become an attraction for runners near and far.
Local running groups meet at the bottom or jog out from the nearby
villages of Hassocks, Keymer and Ditchling and use it for a lung-busting hill
climb. The route is especially popular with the local group "We Run! Hassocks" and
many local runners have experienced their first proper hill run here. <o:p></o:p></div>
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It can take a novice 10 to 15 minutes to climb the 130
vertical meters from the gate at the bottom to the signpost at the top. Elite
runners have been attracted to the route as well; the current record of 5
minutes and 6 seconds is held by Maximilian Nicholls from Tonbridge Athletics
Club who also holds Strava records for climbing Snowdon!<o:p></o:p></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXVYT5WZ8MmbWkl5Xgkk9U-oqZfDbwB33jKGMs9CJGm26O-JOZ73N8_vmKcMyLHYVjWR5aS2rAU7GZKrzlhrXgLKDsCtYEQvNl5xszUy1TRr3pOcVj0fbLAC5vVwCdC4Uujw8JgU6aDbt/s1600/tanktracks2.JPG.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXVYT5WZ8MmbWkl5Xgkk9U-oqZfDbwB33jKGMs9CJGm26O-JOZ73N8_vmKcMyLHYVjWR5aS2rAU7GZKrzlhrXgLKDsCtYEQvNl5xszUy1TRr3pOcVj0fbLAC5vVwCdC4Uujw8JgU6aDbt/s640/tanktracks2.JPG.png" width="640" /></a></td></tr>
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Before I took up hill running I used to stand on the
platform at Hassocks Station and look up at the local hills and think “I should
be able to run up there”. You can see the line taken by the Tank Tracks from
the platform. So I took up running and sure enough after a few weeks I
was running up there. And I have been running up there for 12 years now and
I’ve probably run this path over 100 times since then. It was particularly
useful in the winters of 2008 and 2011 when I was training for the </div>
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3 Peaks Fell
Run as it allowed me to build up my stamina for mountain running no matter what
the state of the countryside. I put down a respectable PB of 7:10 back then.</div>
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<o:p></o:p></div>
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There are nicer paths by which to reach the South
Downs Way, and there are certainly harder ones; the best is probably the path
from Clayton Rec to Jack and Jill Windmills, and the hardest is probably the
direct route up Ditchling Beacon from the lower car park. However the great appeal of the Tank Tracks is its
reliability in all seasons. I’ve run up there in deep snow, in the dark, in
torrential rain and in a howling gale and I’ve never had a trip or fall. This means that it can be used as a marker of how fit you
are. Run up the path as fast as you can and compare it to your best, or your
worst, or your average. Many folks are not the least bit concerned by such
things and that is fine, but I often am. When considering a target time for a
hilly race I will always have a run up the Tank Tracks to judge how strong I
am.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCgccn5EAJ3FHqmenhzgMpY4s6j5jeS4e39h-yVPjmRaqxmLmt5FFhSen2hWgJLPcK-4GHtDDob3t29edfLJGX-Cjl1HKTbylSoX_CEUumyGDQdkZ-p_XisCC6oQ2jdOwRCXtURCT73yos/s1600/tanktracks3.JPG.png.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCgccn5EAJ3FHqmenhzgMpY4s6j5jeS4e39h-yVPjmRaqxmLmt5FFhSen2hWgJLPcK-4GHtDDob3t29edfLJGX-Cjl1HKTbylSoX_CEUumyGDQdkZ-p_XisCC6oQ2jdOwRCXtURCT73yos/s320/tanktracks3.JPG.png.jpg" width="320" /></a></div>
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I have lost count of the number of times that friends have
exclaimed about the wonderful view from the top of the hill by the signpost. You can see for 40 miles in most directions on a good day. It
reveals just how wonderful our local countryside is, and it’s only 2 miles from
home. <o:p></o:p></div>
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I am certainly not one of the fastest up the Tank Tracks. In
fact I am nearly 2 minutes slower than the record holder. But I might have one claim to Tank Tracks fame; I think I might be the only person to have run
it twelve times in one morning, and I am sure that I’m the only one to have
done this on a zero carb diet.. <o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj93KbqtAj8cCPDjOF-P4d4789Ma_h02RrTUKvw5xd8yl7YU-Kukz8bVeTg7WKwC4MYls4W8-MOb_WjF0IfsyaxFw-YGQsQH4gJxmnlMMZKj6HXUiX7vyl0edJVE6QcbCVoOT4eCp5lMd9w/s1600/tanktracks4.JPG.png.jpg.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj93KbqtAj8cCPDjOF-P4d4789Ma_h02RrTUKvw5xd8yl7YU-Kukz8bVeTg7WKwC4MYls4W8-MOb_WjF0IfsyaxFw-YGQsQH4gJxmnlMMZKj6HXUiX7vyl0edJVE6QcbCVoOT4eCp5lMd9w/s400/tanktracks4.JPG.png.jpg.png" width="392" /></a></div>
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And lastly, having mentioned the diet, I am very pleased to
say that last week I beat my PB on the Tank Tracks; for good measure I did it
on another local hill as well this week. </div>
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Lots of fitness experts suggest
that it is not possible to perform at your best in short distance threshold
training or racing when burning fat rather than carbs. I like to
think when it comes to 2nd rate runners like myself, I may have proved them
wrong.<br />
<br />
<br /></div>
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<o:p></o:p></div>
LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com4Clayton, UK50.905952217620026 -0.1285887395507643350.895939217620025 -0.14875873955076432 50.915965217620027 -0.10841873955076434tag:blogger.com,1999:blog-3945250539941835071.post-9209533299586173692016-11-28T10:06:00.000+00:002018-01-05T10:03:52.939+00:00I worry about a number of things, but I don’t worry that my body is trying to kill me - 7 little-known facts about cholesterol<!--[if gte mso 9]><xml>
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<span style="color: #1f497d;"><span style="color: #1f497d;">When I discuss the LCHF diet
with friends, family and increasingly with my clients all over the world, the conversation
generally go</span>es like this:</span></div>
<ol>
<li><span style="color: #1f497d;">I
describe the diet and it’s effect on obesity and type 2 diebetes.</span></li>
<li><span style="color: #1f497d;">I
talk about running on fat.</span></li>
<li><span style="color: #1f497d;">I
talk about the fear of fat.</span></li>
</ol>
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<span style="color: #1f497d;">And it is always at stage 3 that
things get difficult. We have an ingrained fear of fat, and saturated fat in
particular. The way I try to get past this point is what I have coined “<a href="http://lchf4runners.blogspot.co.uk/2016/03/still-harping-on-about-cholesterol.html" target="_blank">My Cholesterol Chat</a>”. But I always fear that
I have not got the message across as clearly or as simply as I ought be able to.</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">Here is a great post from Zoe
Harcombe that does just that. </span></div>
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<br /></div>
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<a href="http://www.zoeharcombe.com/the-knowledge/we-have-got-cholesterol-completely-wrong/">http://www.zoeharcombe.com/the-knowledge/we-have-got-cholesterol-completely-wrong/</a></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">A simple summary which I shall
use from now on goes like this:</span></div>
<ol>
<li><span style="color: #1f497d;">Cholesterol
is of vital importance to every cell in our body. It is a good thing.</span></li>
<li><span style="color: #1f497d;">It is
so important that we make it ourselves, we do not get it directly from the
cholesterol in food.</span></li>
<li><span style="color: #1f497d;">There
is no such thing as ‘good’ or ‘bad’ cholesterol. HDL and LDL are just the
transport mechanism by which it is distributed from and returned to the liver.</span></li>
<li><span style="color: #1f497d;">If
you lower the amount of fat in your blood (for example be losing weight on any
diet) then LDL tends to be raised. Why would losing weight be bad for us? </span></li>
<li><span style="color: #1f497d;">Statins
prevent the body from making cholesterol; this thing that is vital to every cell
in our body! It is now clear that the tiny number of already ill people who do benefit from taking statins do so not because of the way it lowers cholesterol
but more likely due to the way it combats inflammation. Aspirin does the same
thing, but without the side-effects.</span></li>
<li><span style="color: #1f497d;">Eating
animal foods has no impact on cholesterol levels; please stop worrying about
saturated fat!</span></li>
<li><span style="color: #1f497d;">Lastly, consider this: Who is gaining from this whole business if the increased lifespan of the tiny number of people who do benefit from taking statins can be measured in days? </span></li>
</ol>
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<span style="color: #1f497d;">Zoe’s summary is perfect:</span></div>
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Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
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<![endif]--><span style="font-size: large;"><i><span style="background: white none repeat scroll 0% 0%; color: #444444; font-family: "calibri" , sans-serif;">“The body makes
cholesterol. I worry about a number of things, but I don’t worry that my body
is trying to kill me.”</span></i></span> </span></div>
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<![endif]--><br />LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-48203537006917684852016-09-05T12:25:00.003+01:002018-01-05T09:57:12.237+00:00Can I run as fast on fat as on carbs?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKCXhBGUNE5IwvhQZUd6Kkgnjn9IZ-0HJAoKP-H1aspjaURu52gjDvsmxbX8zl8-ZjuOVafDyZNKjHgprcOh1WShb8FgilX3uB6IZ5VP-7fuWhykiE_9L2Wg83377-jZeSy9ptVXQDI3OV/s1600/FuelledByFat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKCXhBGUNE5IwvhQZUd6Kkgnjn9IZ-0HJAoKP-H1aspjaURu52gjDvsmxbX8zl8-ZjuOVafDyZNKjHgprcOh1WShb8FgilX3uB6IZ5VP-7fuWhykiE_9L2Wg83377-jZeSy9ptVXQDI3OV/s320/FuelledByFat.jpg" width="320" /></a></div>
I was watching the diamond league athletics on the telly last night and wondering, could I still run 400 meters in under a minute? When I was a boy I had a PB of 55 seconds. And 4 years ago pre-LCHF I clocked 62 seconds after an ill-advised bet with with my son; could I still get anywhere close to that?<br />
<br />
The stock answer to the question "Can I run as fast on fat as on carbs" tends to be that the fastest runners are all fuelled primarily by glycogen, not fat. This may be true, particularly as they all tend to be young and insulin-sensitive; they are suited to running fast on carbs. Most of us are neither of these.<br />
<br />
But where is the line between carb-speed and fat-speed? <a href="https://www.theguardian.com/lifeandstyle/the-running-blog/2016/jan/19/high-carb-or-high-fat-the-running-diet-debate" target="_blank">According to Tim Noakes</a> this line is probably only a few minutes back from the leaders of a Marathon, or a few seconds for a 10K.<br />
<br />
And so the number of people for who the stock answer applies is actually tiny. Look at the details of elite low-carb runners and you will see that they run sub-2:30 marathons and 30 minute 10ks. How many people do you know who can do that?<br />
<br />
What I hope I have proved on this blog is that for everybody else it is possible to train ourselves to run just as fat on fat as we could on carbs. See <a href="http://lchf4runners.blogspot.co.uk/2014/07/lchf-and-distance-running.html" target="_blank">this post</a> for lots more detail on how we can train our bodies to run fast on fat.<br />
<br />
Perhaps there is a competitive advantage to the shorter, faster races from burning carbs, but again, how many people does this apply to? Unless you are a track running member of an athletics club or still at school then it is very unlikely that you will ever run a fast 400 meter or mile race again (I'd put the parents race on sports day in a separate category here!). In which case this advantage is of no consequence, you could run just as fast on fat as you could on carbs.<br />
<br />
And so the big question should really be, why would I want to run on fat?<br />
<br />
Well my answer to this question comes in two parts:<br />
<ul>
<li>As a runner I am much happier and feel more consistently energised when burning fat. I also don't have to carry anything on long runs which is rather nice.</li>
<li>As a human I am convinced that the older I get the more suseptible I will become to insulin resistance and the risk of obesity or diabetes is just too great. </li>
</ul>
And as for the standing quarter in under a minute. I am confident that I'll do this down at the track one evening this autumn.LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com6tag:blogger.com,1999:blog-3945250539941835071.post-925613374793258182016-07-12T13:20:00.001+01:002016-07-12T23:31:54.731+01:0024 hours of Endurance<!--[if gte mso 9]><xml>
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I haven’t been posting much lately. Minor injuries led me to
withdraw from the Brighton Half and full marathons this spring and so I have
been focussing on something a bit different, a 24-hour relay. Our village
running club <a href="https://www.facebook.com/groups/Werun.hassocks/" target="_blank">We Run! Hassocks</a> entered 4 teams into the <a href="http://www.endure24.co.uk/" target="_blank">Endure 24</a> event, a 24 hour relay over a 5
mile course. We entered one team of eight, two teams of five and a solo. I was
to be in a team of 5.</div>
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<tr><td class="tr-caption" style="text-align: center;">We Run! Hassocks</td></tr>
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There are a number of firsts for me here; running at night,
camping and running, running with little or no sleep and running at a decent
pace several times over a long period. Previous experience at the South Downs
Way Relay was useful but that was with a bigger team and much less distance. We
reckoned that the faster team of five might complete perhaps 7 laps each. I
have not run this distance in a single day for over 6 years now.</div>
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<br /></div>
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Once again I figured that energy intake was to be the key
factor determining my ability to keep running at the same pace over a 24 hour
period. There is no real difference here between running on fat or carbs but
with fat having more energy in I reckoned I’d not be needing to eat so much as
the others and hence I ought to be able to feul a little more comfortably.
Another issue was to be that one of our team would not arrive until 10 pm
as she had a wedding to attend; so with less than 3 hours between each run I’d
need to get some food down pretty quickly after each one, including during the
night when I am not used to eating at all. </div>
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<br /></div>
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Part of the fun of these events is the camping. Our gang of
20 or so had camper cans, a caravan, a mess test and several smaller tents, all
bunched up together amongst thousands of other runners and a 5 minute walk from
the start/finish area. Many of the gang got there on the Friday and made camp. They
had a jolly social evening but an early bed-time. I did not get back from
working in Paris until the Friday night and arrived shortly before the start of
the race on Saturday lunchtime. </div>
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<br /></div>
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I had had to curtail a run in Paris on the previous Tuesday
after a pain in the thigh after just 5 miles, so I was feeling anxious as to
whether I could complete the challenge and desperate not to let the team down.
The weather was expected to be warm with a high chance of severe rain!
I’d packed for the worst, including full rain gear and 5 running shirts. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuS3I9sKr5hpoxQOEFjAgPnVKzBEZrUyuZ0lTy1xVIm0ynL63xT6FPpMjk1zJ19bvgDJHxldOZ1RSwkxnpwJstUgKYBvE02Gf-Sj-9sr0r4xi3cG4MK-RK4AJPRfQL4csfOPoFHcNGKb6r/s1600/lap1.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Up the long hill on lap 1" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuS3I9sKr5hpoxQOEFjAgPnVKzBEZrUyuZ0lTy1xVIm0ynL63xT6FPpMjk1zJ19bvgDJHxldOZ1RSwkxnpwJstUgKYBvE02Gf-Sj-9sr0r4xi3cG4MK-RK4AJPRfQL4csfOPoFHcNGKb6r/s1600/lap1.PNG" title="Up the long hill on lap 1" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Up the long hill on lap 2</td></tr>
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My first run was lap 2. Like Nick before me I went off rather
faster than I had planned. I had figured I ought to be able to keep going at 40
minutes per lap, or 8 mph for each of my laps but I ran the first in just over
35. I spent most of the time worrying about my leg and not watching my
speed, but I was pleased that everything felt fine and was not too tired when I
headed back to camp after exchanging the team wristband. Then I made a big
mistake, after a quick stretch I sat down and ate, and rested; and after an
hour or so my right leg was as stiff as a plank. I hobbled around a bit and
nothing improved. I hobbled to the start of lap 6 and nothing improved. I felt
like I was going to be unable to run and I’d let everyone down already. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I started lap 6 at walking pace with my leg hurting, but
when I broke into a jog things got better. After 5 minutes I was up to cruising
speed and feeling fine. It’s all well and good “listening to your body” but
when it is telling you the wrong thing sometimes you just have to force the
issue. Lap 6 turned out to be quite quick; I even took 2nd fastest time
of the year on one small Strava segment. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
From then on I kept moving, not sitting down for more than a
few minutes at a time and gently massaging my legs frequently for the next 20
hours. The stiffness never came back.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Laps 10 and 14 went well. I felt strong and kept having to
remind myself to slow down. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now I was starting to feel tired. Not so much from the
running but from the time of day. I am not a night owl and I generally want to
be in bed by 11, but I didn’t want to seize up again so I forced myself to stay
awake with coffee and conversation. The other runners were coming and going
from the mess tent throughout the night and so there was always someone to chat
to. At midnight we made coffee for Janna our solo runner who came in for a rest
after completing her first 10 laps.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaRCVdfROjK0XnnbG4MJPWvXrmr_pqJ2Xc5Fgvh0_YaC7G7uEmHwWTlryGgmV5wOm5I_X0BD8Tyeq1u3v3XJ-aWEM3YOdGEiaizJHLX2IQDOZl74Y86DUK0JQ4wxRNs-6nVdXnfbgoCbyx/s1600/Janna.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="A team of 1" border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaRCVdfROjK0XnnbG4MJPWvXrmr_pqJ2Xc5Fgvh0_YaC7G7uEmHwWTlryGgmV5wOm5I_X0BD8Tyeq1u3v3XJ-aWEM3YOdGEiaizJHLX2IQDOZl74Y86DUK0JQ4wxRNs-6nVdXnfbgoCbyx/s320/Janna.PNG" title="A team of 1" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A team of 1!</td></tr>
</tbody></table>
<div class="MsoNormal">
Lap 19 was my first ever night run. I’d been obsessing about
my head torch which always slips off but one of the gang suggested I use a
running cap to support it. This worked well and I also carried a powerful hand
torch that I had bought for a tenner off ebay the previous week. I expected to
run much slower in the dark but as soon as I got moving I felt fresh again in the cooler night air and
the route was lit-up my my lights and those of the others around me. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are several very fast teams in this event and I was
used to being overtaken perhaps four or five times on each lap by faster
runners. On the night-time run I was rather chuffed not to be overtaken at all.
Despite the need to tread carefully, particularly in the woody sections,
I managed the lap in 39 minutes.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Our fifth team member had turned up by now and she very
kindly did 2 laps in a row twice at night in order for us to rest a bit more.
Unfortunately one of the team had to pull out after four laps and so we were
back to a team of four. I tried to sleep for a couple of hours but I
think I was too wired to rest. I was up again at 4 a.m for my next lap at 5.
Dawn was breaking and there was a double rainbow over the woods as I headed off
on lap 25. This meant rain. But thankfully the forcast storms didn’t
materialise and we just got a few comfortable drizzly showers during the rest
of the day. Again I felt strong although I’d not slept now for 24 hours. I may
have been a little weary but I didn’t feel any lack of energy. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My contribution to the group camping was to cook breakfast
bacon for everyone. I topped up on fat with eggs and creamy coffee and felt
strong. Over breakfast we did the maths and realised that we were on time for completing
34 laps. This meant 8 laps each for the slightly faster runners. 40 miles! </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It’s interesting how the mind works; during the night I had
been thinking “just 2 more laps after this one”, but when it came round to each
lap I was ready to go and I know that I could do more if needed.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lap 29 went similarly well. There was just the one point on
each lap that I rather dreaded. “Heartbreak Hill” as it was termed lay 3 miles
into the route, it is just a 30 meter climb but it’s sharp and hard on the
quads. By now I was one of very few people still running up this hill and
I was determined that I ought to be able to do so on every lap. It did hurt
though. Luckily I had sussed out the route and my plan for each lap was to
start out gently up the long hill, speed up for the next 2 miles, take it easy
up heartbreak hill and then go fast back down to the finish. The route was on
tarmac, gravel paths, grass paths and a little rough woody path. <span style="mso-spacerun: yes;"> </span>I think that the mixture of terrain and pacing
helps dispel the monotony and helps the legs too.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One more lap to go. For a while we wondered if by pushing
harder for the last 4 laps we might get in just under 24 hours and get another
lap done, but we realised that this was not on, so we relaxed; we each had
plenty of time to complete our last lap. I intended to go more slowly,
honestly! But as soon as I got going after a slow climb to the top of that
first hill the love of competing took over again. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I tend to run slower than some uphill and faster than most
downhill in order to maintain an even effort just below my VO2 max. <span style="mso-spacerun: yes;"> </span>A young chap raced past me on the hill but
didn’t really pull away, and that to me represents an unavoidable
challenge! I sped up slowly on the flat and downhill sections and passed
him before Heartbreak Hill, and then I didn’t see him again. I still felt good
and I was nearly home now, so I raced back down the hill to the finish where I
handed over to Helen to run the last lap. I didn’t need to race; there was no
one fast to race against and it made no difference to anything, but I enjoyed
it immensely all the same. </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlVQokP9D0DdYeNWu9tNu49uDdJnGCgGi3fxcLgF2GA9NUY3X_RN00GIL_Wk38TYiyYjfpv8NQt93WC1CM-aP7i3mYtxOT5yzlovtb5ibM0csCUI5iH-ca86Vnst1fg5NsACZ9evtOFqe/s1600/lap8.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Finishing fast" border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlVQokP9D0DdYeNWu9tNu49uDdJnGCgGi3fxcLgF2GA9NUY3X_RN00GIL_Wk38TYiyYjfpv8NQt93WC1CM-aP7i3mYtxOT5yzlovtb5ibM0csCUI5iH-ca86Vnst1fg5NsACZ9evtOFqe/s400/lap8.PNG" title="Finishing fast" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finishing too fast?</td></tr>
</tbody></table>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
One of the big rules of running fuelled by fat is not to
actually run out of glycogen. I’ve talked about even tempo before and it helped
me at Beachy Head. The liver can keep making glycogen in small amounts and so
if you preserve it your brain should be fine. But burn it all up in one mad
dash at the end of running 40 miles and perhaps your brain will complain. Mine
did just that. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had a drink and stood around at the finish smiling for a
few minutes but my heart rate did not come down. In fact it rose from about 160
to 180. And I was very hot. That was not good. I had some more drinks and took
my vest off to cool down. After 5 minutes I thought I was improving and put my
hoodie on, the “Fuelled by FAT” one that I like to wear at events. And then I
nearly collapsed. I was stood looking faint and wobbly when some of the gang
turned up to watch the12 o’clock <span style="mso-spacerun: yes;"> </span>finish.
“I know what you need” said Ginnette, “Sugar!”. They all found that rather
amusing but she was right. I was marched to the Cliff Bar tent where I had a
couple of their fruity jelly fuel cubes and a minute later I was right as
rain! I felt like I’d been in a practical science experiment studying the
brain’s dependency on sugar; and it reminded my of the finish at my first
30 miler 10 years ago when the St John’s Ambulance guys dragged me into a van
and force fed me sugar and oxygen (they were rather over-zealous I'm sure), or the day I collapsed a mile from the end of the Month
Blanc Marathon; brain gone. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It has been a few years but once again I’d hit the wall.
Luckliy I hit it and the end of running 40 miles, not 20 miles earlier!
Lesson re-learned though, when running on fat we have to be very careful not to
burn out; study your own performance and when running endurance events always
run within your current ability; or if you must race at the end of an ultra, then eat a banana first!</div>
<div class="MsoNormal">
<br /></div>
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<![endif]-->LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-24001223027241261202016-03-01T12:15:00.001+00:002016-11-28T10:08:53.161+00:00 Still harping on about Cholesterol Malcolm?<div class="separator" style="clear: both; text-align: center;">
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I think that by now most of my friends have had 'the cholesterol chat' with me; in pubs, over dinner or even sometimes when out running. I am generally careful now to only harp on about this to people I have not met before. This blog is an exception.<br />
<br />
I am not a medical person, nor a nutritionist (although I did follow a correspondence course last year), and I hope I know where to draw the line between my knowledge and that of others. I do happen to know a little about statistics, something that helps to understand the relationship between a health claim and the data that apparently supports it.<br />
<br />
But cholesterol is one subject that I have taken a close interest in. The reason for this is that it lies at the crux of the health/diet debate; it has had a massive impact on public health and the practices and finance of the NHS.<br />
<br />
When I first saw the <a href="https://www.youtube.com/watch?v=oMsofhkiTak" target="_blank">FSA video</a> that declared that saturated fat clogs up your arteries just like it could clog up a drain pipe, I was scared; clearly that was the intention. And for many years I lived in fear of my higher than normal cholesterol leading to an early peanut butter induced heart attack.<br />
<br />
That said, the concept did seem a bit preposterous at the time. Humans have always eaten saturated fats and as far as historians can say is seems that we have not always dropped dead of Coronary Heart Disease. Also, the fat in the video only clogged up when it got cold, and human arteries are well known to be warm places!<br />
<br />
The fear of fat was created in the 1970s and 1980s when firstly US dietary advice and then the advice we received from the NHS was changed. Very few scientists agreed with this change at the time, but Kellogg's were pretty happy about it all. We all switched from eating real natural food to eating cheap cereals instead. And we started adding more and more sugar to everything in order to make it more palatable. And did we get healthier? No, we did not.<br />
<br />
Then along came statins (or did they actually arrive earlier looking for something to cure?). A panacea, no longer even requiring full clinical trails as they meet the simple <a href="https://en.wikipedia.org/wiki/Surrogate_endpoint" target="_blank">surrogate endpoint </a>of lowering LDL cholesterol. The claims were that thousands of lives would be saved, and yet the data quoted at the time showed that only small numbers of lives (perhaps 1 in 200) of already ill people might be prolonged, for a short while. Lives were not saved. I get incensed by such things as this. Data like this is being used to support the notion that we should nearly all be taking a drug that has several known side-effects and has clearly ruined the lives of many many people.<br />
<br />
And the more I've learned about cholesterol, "good or bad", the more I have become convinced that there is nothing in it. For every report that declares that high LDL will lead to high CHD there is another that shows that there is no causation. The most obvious data here describes whole populations with low LDL and high CHD, high LDL and low CHD. How could this be? Malcolm Kendrick sums it up perfectly (again) in <a href="http://drmalcolmkendrick.org/2016/03/01/what-causes-heart-disease-part-vii/" target="_blank">this article</a> where he points out that Russian men are eighteen times more likely to get a heart attack than Japanese men, and yet their average cholesterol levels are the same. This whole series of Malcolm's articles makes very interesting reading if you have an interest in heart disease.<br />
<br />
If we can remove statins, cholesterol and hence saturated fats from the whole heart disease debate then we can start looking at the relationship between health and food in a different way. Fats and carbohydrates both provide us with energy, but which are more healthy and which are making us fatter and unwell? And in my opinion a big clue lies in this simple question - which is the only macro-nutrient that in its natural form has no nutritional value?<br />
<div>
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-69958255025813415472016-02-11T16:39:00.001+00:002018-01-05T09:46:35.895+00:00Eating to Run<div class="separator" style="clear: both; text-align: center;">
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Last month the Food Programme on Radio 4 ran a 2-part series
entitled<a href="http://www.bbc.co.uk/programmes/b06tq3tk" target="_blank"> Eating to Run</a>. Naturally I was intrigued and listened in. The program covered a wide range of topics with a focus on
how the food we eat can impact on our performance. </div>
<ul>
<li>They spoke to expert sports nutritionists at Loughborough
University about the right balance of macros and foods for elite British
athletes.</li>
<li>They spoke to Brendan Foster about what he ate when he was
breaking world records. Toast and honey.</li>
<li>They looked at what the world’s best marathon runners form
Kenya eat (mostly rice and potatoes), and the diets of the running mad Japanese
who eat a lot of fermented foods and run a lot faster than we do.</li>
<li>They spoke to Scott Durek, perhaps the worlds most gifted
ultra-distance runner. He advocates a vegan diet with lots of fermented foods
as this improved the efficiency of the gut.</li>
<li>And they briefly described Tim Noakes and the LCHF diet.
Noakes was the great pionner of nutritional research for performance running
and he now admits to have got it all wrong.</li>
</ul>
<div class="MsoNormal">
</div>
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Lots of people advocating hugely different diets. And loads
of contrasts; the scientists from Loughborough insist that you need to burn
carbs and you need to recover quickly with a protein and carb drink; and the Kenyans
(who happen to be rather better than the British) who eat nothing at all after
a long training run. Brendan foster replenished his body with a couple of pints
of shandy!</div>
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<br /></div>
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And the conclusions that I come to are these:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Eat whatever works for you and your body, but make sure you
are not harming actually yourself. </div>
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<br /></div>
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I believe that a lifetime of high carbohydrate food is
likely to contribute to bad health, especially if you are intolerant to carbs
as many people undoubtedly are.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I also believe that most of the science described by sport
nutritionists and quoted by Lucozade is aimed solely at elite athletes.
And as Charlie Spedding puts it so well in his biography entitled Last to First: "Why is it that
most of that fastest British marathon runners in the last 40 years were running over
20 years ago?" <span style="color: #1f497d;">(</span>In 1984, for instance,
2hr 15min was broken 25 times by British athletes. In 2012 it happened on just
three occasions). Something is not right here. <span style="color: #1f497d;"></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The notion that we must run on carbs in order to be
champions relates to a tiny fraction of runners; and except for sprinters the
rest of us could certainly run just as well on fat if we chose to and would be
best off considering what energy source is more healthy. And the answer to this
would appear to be to “Eat Real Food, mostly vegetables and not too much”.</div>
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<![endif]--><br />LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-533117224506431842015-12-30T12:36:00.001+00:002016-01-05T15:40:56.385+00:00How to live longer and save the NHS a large pile of money<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: small;">We are all getting older, and as we do so we hope that the NHS will be there to put us right if we get ill. But increasingly it is starting to look as if perhaps they will not, or at least they may no longer be able to afford to put us right for long. New drug treatments often cost many thousands of pounds a year and the expectations of improved life are often marginal.<br /><br />The National institute for Care and Health Excellence (NICE) have a formula for determining if a particular intervention should be recommended. If it will cost less than £20-£30K per year to add one full year of life then the treatment can be recommended. This cost level is known as a QALY (Quality Adjusted Life Year). </span><br />
<span style="font-size: small;"><br />This is all very good in theory (in practice it’s actually a right mess!) but it leaves me wondering why other non-drug interventions are prescribed so very infrequently. For example, the cost of enrolling with an expert Personal Trainer, having two hour-long sessions a week and receiving expert advice on diet and health is somewhere between £5K and £10K per year, depending on the experience of the trainer. If the treatment worked then the ongoing costs per year of maintaining the results is likely to be less as time goes by. Not many people would doubt the effectiveness of this intervention. So long as the patient were to commit to the programme of treatment I don’t think anyone would doubt that doing so would increase the chance of them living a longer and happier life.<br /><br />Using the guidelines from NICE you might expect that this intervention would cost significantly less per QALY then many common drug interventions. So why are we not using health and fitness programmes as a medical intervention in order to increase lifespans, improve patient well-being and save the NHS a huge amount of money?<br /><br />Yes, in some cases doctors are referring patients to weight management programmes like Slimming World or Weight Watchers, but the attrition rate for these programmes is high and the benefits if they happen at all are often short-lived. According to Slimming World the average weight loss from their 5 million clients has been 12 pounds, and yet on their sign-up page they estimate you will lose 10 pounds in your first 8 weeks; so it must all go a bit pear-shaped after that! The reason for this is often that they are only addressing one side of a multi-sided problem. They do not address personal fitness, and many nutritionists might argue that they barely address the problem of diet as they simply provide a regime for eating less, using the out-dated formula “calories in=calories out”. These programmes are cheap, but the cost per QALY is is still high as they are not effective in the long term and so life expectancy is not improved by very much.<br /><br />And so I have tried to estimate the cost of a Personal Training QALY, using my wife’s fitness business as an example.<br /><br />Of 20 PT clients training for the past year, all have lost over 10% of their body weight, some have lost lots more. All have lost several inches from their waistlines (a key marker for improved health and life expectancy), all report feeling more energised, happier and healthier. My problem lies in estimating what this has done to their longevity; but I suspect that none of them would argue if I suggested that the intervention of personal training had improved their chances of living least 3 or 4 years longer. In fact, given the choice of training or not training and the state of their health a year ago I would estimate that most of them are likely to live on average at least 5 years longer than they would have done without the intervention. As with drugs there is an ongoing cost in order to maintain the benefit but it reduces over time as healthy living becomes a way of life, with drugs the cost remains, forever.<br /><br />So, the cost of a Personal Training QALY would appear to be somewhere between £1,000 and £2,000 and reducing year by year. According to NICE that’s quite cheap actually, and very much cheaper than the cost of the conventional treatment of type 2 diabetes, the effects of which (including dependency on drugs) can be seen to be reversed by targeted programmes of diet and exercise.<br /><br />Does anyone have a better solution for saving the NHS a large pile of money?</span>LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-77663297375794979812015-10-24T14:52:00.001+01:002016-02-12T15:06:26.122+00:00A Big LCHF PB in the Beachy Head Marathon<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
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<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih-Ga_lcwNGz35TayHTp-afBTY3ZkaL6nntP6Y4sVuvPh2Us0vnZ-H3k-36e6LewKFAtTv-1aQYR8yB2VJ23MJncQGhRxbK2IOtJ9nSdezHe6J8i9iypYtRZlCiTeEAe_pbCAHkjxPGWTU/s1600/FuelledByFatHeader.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Fuelled by FAT" border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih-Ga_lcwNGz35TayHTp-afBTY3ZkaL6nntP6Y4sVuvPh2Us0vnZ-H3k-36e6LewKFAtTv-1aQYR8yB2VJ23MJncQGhRxbK2IOtJ9nSdezHe6J8i9iypYtRZlCiTeEAe_pbCAHkjxPGWTU/s400/FuelledByFatHeader.jpg" title="Fuelled by FAT" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<div class="MsoNormal">
Nearly two years ago I made a big change to my life. I
adopted a diet that had me fuelling my life and my running with fat, not
carbohydrates. The low carb high fat diet is hugely beneficial for treating type 2 diabetes but it also has benefits for the distance runner.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There have been positives and negatives along the way but
the positives, particularly with regard to my health have now made the diet a
permanent change.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There was a big challenge too. Could I prove that it is possible
to run just as fast fuelled by fat as I could when fuelled by carbs?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I thought I had reached a peak in performance a few years
back. I ran a 3:06 flat marathon, I ran a sub 4-hour 3 Peaks and I ran the
Beachy Head Marathon in 3:36:30 <span style="mso-spacerun: yes;"> </span>5 years
ago. That last race was amazing, I was on top form and I came 24<sup>th</sup>.
I was very proud of that achievement and I thought at the time that I would
never better it.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But I’d heard a lot about how the low-carb high-fat diet can
enable you to perform better and better the longer you stick with it. The
<a href="https://www.blogger.com/blogger.g?blogID=3945250539941835071#editor/target=post;postID=6038418251689955873;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=35;src=postname" target="_blank">science here is simple enough</a>, we adapt to oxidize fat as a fuel source more
efficiently over time, to the point where we can perform at perhaps 80% of our
VO2 Max burning mostly fat. I knew that If I could do that then perhaps I could still get
close to that Beachy Head time. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Well today I did just that. I’ve had an almost injury-free
year that has enabled me to prepare perfectly for today. I ran a PB in a tough
20 miler a fortnight ago. I had a scare a week ago when I couldn’t run at all because
of an odd knee problem but I rested up and this morning I felt great. The weather
was perfect and so were the conditions.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I won’t bore you with a big description of the race, I wrote
<a href="http://lchf4runners.blogspot.co.uk/2014/10/the-beachy-head-marathon.html" target="_blank">a long post</a> about it last year. But for the record, today I knocked 6 minutes
off my unbeatable PB! <span style="mso-spacerun: yes;"> </span>I came 21<sup>st</sup>
in 3:30:39.<br />
<br />
Tomorrow I will be 50 years old and I am entering my fifties
knowing that I am fitter and faster than ever before. </div>
<div class="MsoNormal">
<br /></div>
LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com3Eastbourne, East Sussex, UK50.768035 0.2904720000000224950.687718499999995 0.1291105000000225 50.8483515 0.45183350000002248tag:blogger.com,1999:blog-3945250539941835071.post-29403612796436806232015-10-14T17:18:00.000+01:002015-10-14T21:36:05.837+01:00Taking a Statin might change what it says on your death certificate - but it will not change the date. <div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;">Seven Mind-Numbing Facts about Statins </span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpVrYsdjBuTYEUU_HU0FOmZqWnTrpsTuTfQrEhZn0wE_yvrC2n8zNwQsCpYYx6wRlu8nHE5m7QkQIwBOk9OZyIc_lQ4pDhbkprTJ2-PzMib_rsWdI-C47HSOeDafFjPHrl4hHTYSKusyhr/s1600/statins.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpVrYsdjBuTYEUU_HU0FOmZqWnTrpsTuTfQrEhZn0wE_yvrC2n8zNwQsCpYYx6wRlu8nHE5m7QkQIwBOk9OZyIc_lQ4pDhbkprTJ2-PzMib_rsWdI-C47HSOeDafFjPHrl4hHTYSKusyhr/s320/statins.PNG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
1) The NHS spends about £500 million each year on Statins.
Enough to build a large hospital each year or pay 16,000 nurses. Most of this
money ends up as income for drugs companies, who in turn pass a lot of it on to
clinical research units who produce papers that say how great statins are.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2) Statins work by lowering the ‘bad’ cholesterol in our blood.
This in turn is expected to lower our risk of Coronary Heart Disease (CHD) and
prevent us from dying of a heart attack or stroke. They may have other effects
but we do not know for sure. The fact that they reduce cholesterol has elevated statins to be a "wonder-drug". Experts have told us we should all take them every day. And many of these experts are now rather rich.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3) There is not a strong correlation between people
experiencing a heart attack and having high cholesterol. In fact many
studies show that low cholesterol may be just as dangerous. Cholesterol is carried
by Lipoproteins that can be ‘bad’ (Low Density Lipoproteins) or ‘good’ (High
Density Lipoproteins). Recent research has shown that the key attribute of LDL
Cholesterol which may be associated with CHD is it’s particle size or density;
small-dense is bad, larger less-dense is good. We do not measure this attribute
in UK blood tests but we know that it is
NOT affected by statins – note that it IS affected by diet. We also know that many
populations with the highest cholesterol often have the lowest rates of heart
disease.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
4) We all need cholesterol. Every cell in our body depends on
it in order to grow. Our brains in particular need cholesterol; indeed 25% of
the cholesterol in our bodies lives in the brain. <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2614555/" target="_blank">Studies</a> have shown that
higher cholesterol is associated with better memory function.
It would not be surprising if a lowering of cholesterol had a negative effect
on brain function.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
5) There is a startling lack of research that proves that taking
statins will reduce CHD. One of the most widely respected studies (The
Heart Protection Study, 2001) made its authors famous and led in part to the
recent boom in statin use. The study's authors claimed that statins would save thousands
of lives and should be prescribed to anyone with even a modest risk of CHD. What
the study actually proved was that about 0.5% of men who already have CHD will
live a few months longer if they take a statin. The other 99.5% will not. Men
who do not already have CHD cannot expect that taking a statin will prevent
them getting it. The all-cause mortality figures show that there is negligible
improvement in life expectancy gained by taking a statin, despite the much
lauded claims that they will save your life! You are just as likely to die, but you might
die of something else. By contrast the positive effect of taking Aspirin has been shown
to be much higher. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
6) The likelihood of experiencing side-effects from taking
statins is estimated at less than 1% by the drug manufacturers and somewhere
between 5% and 20% by most GPs. Who would you trust here? The list of possible
side-effects on a packet of statins is long and scary. Amazingly it includes
Type 2 Diabetes, which in turn increases the risk of CHD as well as being a
particularly nasty condition to grow old with. Also, recent research is suggesting
a possible link between statins and Parkinson’s disease; remember how the brain needs cholesterol? The risk of taking a
statin might be literally mind-numbing. <span style="color: #1f497d;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
7) If someone says that your mother may die if she stops taking
her statin then you should reply by asking: “So what are the chances of that
happening?”. A recent <a href="http://bmjopen.bmj.com/content/5/9/e007118.full.pdf+html" target="_blank">article </a>in the British
medical Journal explained how on average the best outcome we can hope for from taking statins
is to extend life by a few days. This is really not very impressive, is it? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
________________________________________________________________________________<o:p></o:p></div>
<div class="MsoNormal">
My thanks to the brilliant Dr Malcolm Kendrick (author of
The Great Cholesterol Con and Doctoring Data) for the title of this post and
for exposing the scale of the miss-use of statistical data in clinical trial reporting.<o:p></o:p></div>
LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com1tag:blogger.com,1999:blog-3945250539941835071.post-30254492588319652692015-10-02T22:38:00.001+01:002020-04-30T12:06:35.433+01:00The 3 Peaks Fell Race 2011<div class="MsoListParagraphCxSpMiddle">
</div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">In the last 10 minutes a hundred runners have passed me by as I've hobbled
along the ridge and stood stretching my calves against this
dry-stone wall pleading with them to start functioning again. They have good reason to complain
after 450 meters of near vertical climbing 2 hours into the 3 Peaks Fell Race. I have to confess that as a southerner
without the ability to train on hills like these the east face of Whernside
appears like a dark shadow in my dreams; and so despite the pain, with that shadow behind me now I am actually feeling a bit
chuffed.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">Back in 2008 the 3 Peaks hosted the World Mountain Running Championships and this climb took me 42 minutes from the Ribblehead checkpoint,
over half of which was sheer hell. This year as planned it took 40. Dad was there after the railway bridge at
the bottom of the hill with a warm handshake and a smile as I passed by and after </span><span style="font-size: 14.0pt; line-height: 115%;"><span style="font-size: 14.0pt; line-height: 115%;">crossing </span>the river the hill was relentless again. Bog turned to
bank and the occasionally runnable slope was followed by greater steepness in
turn. At first pumping our fists to drive upwards, then hands on hips, then hands on on knees until there we all were on all-fours, scrambling up the
last two hundred meters to the flag that blows on the top marking the route up this pathless slope. It’s just 2 steps ahead to
the checkpoint on the ridge, where I look up, pop my dibber into the timer,
stand up straight and my calves explode with pain. </span><br />
<span style="font-size: 14.0pt; line-height: 115%;"></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyzuuMnQ-pxdVD9sICQQCglWxm7p_BjIHBggMSKCWvuvxCfjxnQDxLOqB9xeFreuRGZtKLGzl-AI5uU4LzEzKu6anmzKmzMjNv570YUD9wCamaYQnvsXtO3h1qQIud_iYkWIvWWsn357tV/s1600/Approaching+Whernside+checkpoint.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyzuuMnQ-pxdVD9sICQQCglWxm7p_BjIHBggMSKCWvuvxCfjxnQDxLOqB9xeFreuRGZtKLGzl-AI5uU4LzEzKu6anmzKmzMjNv570YUD9wCamaYQnvsXtO3h1qQIud_iYkWIvWWsn357tV/s400/Approaching+Whernside+checkpoint.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The last few meters up Whearnside</td></tr>
</tbody></table>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;"> I have tried to train for this moment. But the hills of Sussex have
nothing to compare with it. The nearest I could find was a 100 meter 55%
scramble to the ridge of the South Downs Way 2 miles from home. Racing up and
down this field to the bemusement of sheep and walkers has been my great
pleasure on Wednesday lunchtimes this spring. But this is a sad comparison of
the training ascents made by the proper fell runners who now stream past me
with their polite rather-you-than-me smiles. </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">Do not give up on me now! I am imploring to my legs. And they
do not give up just yet; they simply remind me again that it is not often that they are
asked to behave in this way. </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">But I understand these things, I have been here before; and as I see my
mate Dave cruising past me down the ridge in his Bingley Harriers vest I remind myself
that this is all part of the plan. </span><br />
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZyAQPiRgLEDbOQBgjQ9aw24Ib7oywXSJgNZx6-P0_xPK07Do3LYFac1SX8Bqh6HUM6H4-srgUpBFHhoAU9XbjM0j4kZmfT3n3WxFsCrkEZaLjr0oy9xgSF02u1AJc9kIL7fsLlp_PEpD/s1600/Dave.GIF" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="559" data-original-width="739" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizZyAQPiRgLEDbOQBgjQ9aw24Ib7oywXSJgNZx6-P0_xPK07Do3LYFac1SX8Bqh6HUM6H4-srgUpBFHhoAU9XbjM0j4kZmfT3n3WxFsCrkEZaLjr0oy9xgSF02u1AJc9kIL7fsLlp_PEpD/s320/Dave.GIF" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dave looking fresh as ever</td></tr>
</tbody></table>
<span style="font-size: 14pt;">This is the point where the plan comes
alive. I am on the ridge of Whernside, 14 miles into perhaps the most famous
fell race there is, over half-way and just one mountain, Ingleborough, to go. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRDXpF0261s_v1pkB_eyCeL7LQLc5ipAJ69iBfm5orPNIOfMVZu385RPtCV5oGDG5IGqNX51nKpXCurlmyIPkJfc4c9i5B38NGvdnE8VpcsrRCZt0VOk9HONHTFZfydVMiR3bQLNnuSIEG/s1600/Route+Profile+in+Meters+-+Copy.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRDXpF0261s_v1pkB_eyCeL7LQLc5ipAJ69iBfm5orPNIOfMVZu385RPtCV5oGDG5IGqNX51nKpXCurlmyIPkJfc4c9i5B38NGvdnE8VpcsrRCZt0VOk9HONHTFZfydVMiR3bQLNnuSIEG/s640/Route+Profile+in+Meters+-+Copy.gif" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"></td></tr>
</tbody></table>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;"></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">If you can be here easing the cramps against this dry stone wall at 13:20 on an
April afternoon, then you can run the 3 peaks in 4 hours - the target that I set myself after finishing in 4 hours and 12 minutes 3 years ago. The target that has dominated all of my training and racing for the last 12 months. </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">So I let them run by.
I will see most of them again before the end; right now drink, stretch and take
in that view.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlnUpIlNQtwXWohW0RziwFM_3XHstSivcqEzLVikzCyqF00vcWkqGuLCHXx0MLjx5tlsxL40kRPho4Yq1-7nzQOeT77mITUS8L5fTa6wDc4-Vl_gCSsvEjJ2xLIQcnagj8Xw19QFXgRGE/s1600/Whearnside+view.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlnUpIlNQtwXWohW0RziwFM_3XHstSivcqEzLVikzCyqF00vcWkqGuLCHXx0MLjx5tlsxL40kRPho4Yq1-7nzQOeT77mITUS8L5fTa6wDc4-Vl_gCSsvEjJ2xLIQcnagj8Xw19QFXgRGE/s400/Whearnside+view.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nice view of Ingleborough from the ridge</td></tr>
</tbody></table>
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<span style="font-size: 14.0pt; line-height: 115%;">I take a moment to wonder on which nearby rock Dave’s mate Mick might
have cracked his head open last year before being air-lifted to Manchester
Infirmary for a brain scan. I take another moment to judge the wind – it was
actually making life easier on that ascent! And as forecast it will be full in
my face on the final descent to the finish. So let’s get going. Steady at
first, knees high and ride the bumps on the ridge for half a mile before we
dive sideways off Whernside and into the breeze.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">I am descending now, every step still a half-controlled form of agony; if I
were to leap to the wrong stone on the path below I might twist an ankle, but
to hold back would unwise, the cramps in my calves are starting to fade but they will
be replaced by a slow death to my knees if I tread too carefully. And
so with brain-off I am leaping, sliding, at times hopping with mogul ski-turns down
the face of the hill and my faith is returning. The calves have remembered
their place and I have regained my pace. I’m sweeping down through fields of
sheep and spectators towards Chaple-le-Dale and my second drink bottle and I am still
on target.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Ss6VTNk3QvR0SpnvlbiuVDuVxzXyHd2LTuEnuT7yhM_cQtNe3rOrWKWZ64UNNhqYucIe6SYwHAt9hG9enDZ5Bag6EvZNi_foem31GAuuXI902UBf9l0mdgm1LyrXs9Togp6YcqibsoRs/s1600/3+Peaks+4+-+Whernside.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Ss6VTNk3QvR0SpnvlbiuVDuVxzXyHd2LTuEnuT7yhM_cQtNe3rOrWKWZ64UNNhqYucIe6SYwHAt9hG9enDZ5Bag6EvZNi_foem31GAuuXI902UBf9l0mdgm1LyrXs9Togp6YcqibsoRs/s400/3+Peaks+4+-+Whernside.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small; line-height: 115%;">Passing Dad at the foot of Whearnside in 2008</span></td></tr>
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<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;"></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;"></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">It is my clear understanding that I can do this now. I know the course, I
know this hill in front of me and I know the ragged decent to the finish – so
fast 3 years ago that I overtook 89 runners on the way down - but today there
is a strong easterly and it will be hell to keep going. But I know I can do
this. </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">Four hours was the target. Ambitious for a 45-year old southerner with a
love of mountains but no great experience of hard running in them; ambitious
yes, but achievable. My meticulous training tells me that I am about 15 minutes faster than last time.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">So, one mountain; a beauty it looks from here as I take in the lower
grassy slopes and limestone paths with a growing sense of relief that the worst is behind me and
the knowledge I have 5 minutes in the bag, for cramps or a fall or that wind. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwlyDPNNtEZW4Bq-1FLW-BgsYth3P6_36bsQsr6rf6M8uTEPcUYJ4ghH2tdsLvolPtHnf2iNJbOkI7jDmbPSCeQ5jaJ00yvJVjf1b7jjbKs7xuF8ULLCjBRyZsv08mXyWCQHiKUDDD1t2V/s1600/Climbing+Inglebrough+2011.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Heading up Ingleborough with the route down Whearnside in the background." border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwlyDPNNtEZW4Bq-1FLW-BgsYth3P6_36bsQsr6rf6M8uTEPcUYJ4ghH2tdsLvolPtHnf2iNJbOkI7jDmbPSCeQ5jaJ00yvJVjf1b7jjbKs7xuF8ULLCjBRyZsv08mXyWCQHiKUDDD1t2V/s400/Climbing+Inglebrough+2011.jpg" title="Heading up Ingleborough with the route down Whearnside in the background." width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small; line-height: 115%;">Heading up Ingleborough with the route down Whearnside in the background.</span></td></tr>
</tbody></table>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">The pastures turn into bogs and the path has been upholstered with wooden
pathways and granite steps to aid the runner and ease the erosion of this,
Yorkshire’s highest Hill. Overtaking is hard on these pathways, a fall could be
ugly here; but fell runners are a kindly breed who will step aside and cheer
you on if you are going at a good pace. The last of the energy drink goes
down my front and I am a sticky pink mess, but no one cares about the state of
your shirt now, just the look in your face: do you believe that you are going
up that mountain in just 36 minutes? </span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;"></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">The bog abruptly turns to steep grass and rock and we are climbing now,
hands steadying as we wobble and race up a stairway that seems to be cut into
the rocks. And racing is still the right word for it, even at this shortened
pace; every handhold is an advantage that might propel us faster, perhaps fast
enough to overtake another runner over that next buttress. It’s not so
gut-wrenching as Whernside despite being 3 hours into the race, but
Ingleborough has a nasty surprise all of its own as you reach the crest of the
main climb and meet the final ridge of boulders. There is no path! No easy way
up to and off the top of the hill. We hop and skip our way over a mine-field of
limestone rocks to the checkpoint; picking our legs up over the stones to avoid tripping requires new strength and concentration. Finally the summit comes and then it is the turn of our thighs to
feel the agony of dancing down the upper slopes, and time to dis-engage the
brain one more time for the descent. </span></div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;"><span style="font-size: 14.0pt; line-height: 115%;">Apparently there is a fine view from the top of this hill, I have been
here twice and I couldn’t tell you about it. I can tell you about having cramp
in possibly every part of both of my legs at the same time as I descend with
improvisations over rocks, clints, grikes and some stuff that should only really be
attempted with ropes and a belay; and miraculously unscathed I reach the path
below and the end is almost in sight.</span> </span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8bnwN0U4m1fcf9yywpSSPUSqykXbdTAgC6uDrhlM5tDdQIHuTFnPwD842cOdT3JDmYmhe8xO5kDtCMLJuyHZ-RtscFH30ydKUnss4pCYdT0ivvF5V0Ol1BrH1UXNcb4RJXD41vt1Tpxh0/s1600/ingdecent.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8bnwN0U4m1fcf9yywpSSPUSqykXbdTAgC6uDrhlM5tDdQIHuTFnPwD842cOdT3JDmYmhe8xO5kDtCMLJuyHZ-RtscFH30ydKUnss4pCYdT0ivvF5V0Ol1BrH1UXNcb4RJXD41vt1Tpxh0/s640/ingdecent.PNG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The rough ascent and decent off the top of Ingleborough</td></tr>
</tbody></table>
</span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 14.0pt; line-height: 115%;">I check the watch. The path to Horton
in-Ribblesdale is over four more miles of rough work and I have 35 minutes and
a 25 mile-an-hour head-wind. No one said this was going to be easy! </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast">
<span style="font-size: 14.0pt; line-height: 115%;">Now I am sat in the sunshine at the finish having a beer with Dave and
some of his Bingley mates. We are joined by Andy Peace the course record holder and
they are sharing their memories of the last 25 years of the race. My dad comes
by with Anne and shakes my hand once more. He knew what I was trying to achieve
but he doesn’t ask if I made it or not. He has spent the last 20 years challenging himself in the
mountains and for him it is the beauty and wildness that brings him back,
not just a time on a slip of paper. And besides, he can see it in my face.</span></div>
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<br /></div>
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<br /></div>
LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-91442024221589225622015-09-08T21:53:00.002+01:002015-09-21T21:09:46.315+01:00Now the drugs don’t work, they just make you worse.....<!--[if gte mso 9]><xml>
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<br />
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My top news story of the week comes from The Daily Mail: </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.dailymail.co.uk/health/article-3225592/Are-diabetics-given-diet-advice-just-makes-problems-WORSE.html" target="_blank"><img alt="http://www.dailymail.co.uk/health/article-3225592/Are-diabetics-given-diet-advice-just-makes-problems-WORSE.html" border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUvHdN3EMLFzuQLFZHRjynyXwtXzoI41DWKJoxBcm49dyHR3NnxR9SIHcx4og3A58cxkkgwqcjz7VbKT4WXrxAK9loFDw6ibwCurTNGnomXXaAeTwqaEDF2uFuil_C-EVcjAtKJxvnQszM/s400/7.PNG" title="" width="400" /></a></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
A quick summary:</div>
<br />
<ul>
<li>We have a big problem with type 2 diabetes – the
drugs (in particular Metformin<span style="background: #EDFFFF; color: black; font-family: "Arial","sans-serif";"></span>) don’t work</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>NICE are giving the wrong advice</li>
<li>Diabetes UK (diabetes.org.uk) are giving the
wrong advice</li>
<li>Diabetes.co.uk are giving the right advice</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Many doctors are giving the wrong advice</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>But the tide is turning as more and more
healthcare professionals learn the truth about how diabetics can manage their blood
sugar (and hence their disease) with a LCHF diet.</li>
</ul>
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I have a lot of respect for the daily Mail when they talk
about health. Their comments section is frequented by a vitriolic bunch of smug creeps
who abhor any notion that the Great British public might want advice about
anything and seem to think that the <i><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Laissez</span></i><span class="st">-</span><i><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">faire</span></i> life that brought some of them riches in the 90’s should be prescribed for healthcare
as well.<span style="mso-spacerun: yes;"> </span>All the more impressive that
The Daily Mail perseveres. </div>
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In The BMJ this week we have an <a href="http://www.bmj.com/content/351/bmj.h4023" target="_blank">interesting article</a> from Dr Simon Tobin and Dr David Unwin; you may recall my post last year on
Dr Unwin’s successful LCHF intervention trial in which Diabetes patients lost
weight and lowered their dependency on drugs by adopting a LCHF diet.<span style="mso-spacerun: yes;"> </span>This week’s report describes how a question
from a patient about how to reduce the growing list of drugs he was taking provided
an opportunity to step back and look at the <span style="mso-spacerun: yes;"> </span>ineffectiveness of the drugs generally being
prescribed for the symptoms of metabolic syndrome. The lesson learned appears to
be that the drugs being prescribed are not very efficient at dealing with most patient’s
problems; mostly because they have been prescribed to combat the assumed general
risk of heart disease rather than a specific ailment. The other big lesson is that weight control
is the real key to managing all of the symptoms of metabolic syndrome. This
seems to be the common message from all health practitioners promoting the LCHF
diet; eat real food, remove processed food and particularly refined
carbohydrates from your diet and you will lose weight and lose your dependence
on drugs</div>
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In my own family the question of over-medication <span style="mso-spacerun: yes;"> </span>is often a heated one. A relative was recently
on 7 separate medicines to combat thin blood, raised cholesterol, hypertention,
anxiety and other complications; there was no noticeable improvement in any of
her ailments but there was a marked increase in her lethargy, loss of mental
acuity and physical ability. None of the drugs that she had been prescribed had
ever been tested in conjunction with each other. It was my strong conviction
that, much like a teenager spaced out on alcohol, nicotine, paracetamol, red-bull,
no sleep and perhaps a little cannabis or crystal meth might not be expected to
rise at 10 a.m. and complete the Times crossword over breakfast, my relative
was unable to function normally for 7 days a week because of the cocktail of
drugs that she was taking. And this is not an unusual situation for a woman of 80. <span style="mso-spacerun: yes;"> </span> This subject came its natural conclusion when we all listened to <a href="https://www.youtube.com/watch?v=Lp3pFjKoZl8" target="_blank">this</a>. </div>
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<a href="https://www.youtube.com/watch?v=Lp3pFjKoZl8" target="_blank"><img alt="https://www.youtube.com/watch?v=Lp3pFjKoZl8" border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCz3AuEEczI8X1_HTd5HLiSR5zEOSPj-1imHwet76MgJayAsHBef35LDZZUZr_Fh8LcfOkTTD2lmJJZHviytCTB2ZVB6XyD54bNUsEfifLf8n45ssC6YDTg0QQBTNs7UgMKAUnlTOQdU4Y/s320/8.PNG" width="320" /></a></div>
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My own mother on the other hand refuses to
take any drug unless it can be proved to be effective; and as she was a statistics
lecturer for 30 years and the proof of effectiveness of any drug is at best an elusive thing, <span style="mso-spacerun: yes;"></span>this is a very rare event indeed. <span style="mso-spacerun: yes;"> </span>Long may her drug-free rhapsody continue!</div>
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-30710446717548072912015-08-31T16:34:00.000+01:002015-09-15T14:03:12.466+01:00An update on my 50@50 challenges<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">
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<a href="https://www.blogger.com/blogger.g?blogID=3945250539941835071" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br />
You may recal that 10 months ago I set myself a goal to complete 50 "challenges" before my 50th birthday in October. These challenges might be personal, with family or with friends. The first was to complete the Beachy Head Marathon on my 49th birthday and the last will be to run the same race the day before my 50th.<br />
<br />
Well things have been going reasonably well and I have now completed 34 challenges. Here is a brief summary: <br />
<br />
In November I built a training studio for my wife's personal training busines, Aspire Fitness Solutions. She and her team are now using it for training clients every day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmflku-zv27F5HUoeII03TCY-uEJO64TmKruccM3XlV4ZCLWzfDPUDc6kQjgldxniap8rEXETiX3opL6-VnJ-Zffmj8k_sGjqp4QdVst9NVrsuwoZgDxWIUwnWT4HG4DhXgDOUArbNUPyi/s1600/IMG_4032.JPG" style="margin-left: 1em; margin-right: 1em;"><img alt="The Aspire Studio" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmflku-zv27F5HUoeII03TCY-uEJO64TmKruccM3XlV4ZCLWzfDPUDc6kQjgldxniap8rEXETiX3opL6-VnJ-Zffmj8k_sGjqp4QdVst9NVrsuwoZgDxWIUwnWT4HG4DhXgDOUArbNUPyi/s400/IMG_4032.JPG" title="The Aspire Studio" width="400" /></a></div>
<br />
In December I completed the "All you can eat sausage challenge" with my son Cam. Between us we ate 33 Tesco's Finest Cumberland sausages.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkj3-rl8GHWerHZX9B-NBMX2sOqIwABiDmskvxL2SNXWTYxR3FcqL15LE97Ogm4yzUCs4aQVYSPzXGIgNhyMkbMSoJQb_DDMD7xf1HSVr0Ow5fuCRJlTv3tXUd4wfrS9uZbOjVIcDqwm-1/s1600/sas.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sausages!" border="0" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkj3-rl8GHWerHZX9B-NBMX2sOqIwABiDmskvxL2SNXWTYxR3FcqL15LE97Ogm4yzUCs4aQVYSPzXGIgNhyMkbMSoJQb_DDMD7xf1HSVr0Ow5fuCRJlTv3tXUd4wfrS9uZbOjVIcDqwm-1/s320/sas.PNG" title="Sausages!" width="320" /></a></div>
I also coaxed over 50 people to join in the annual Boxing Day Run for our running club We Run! Hassocks.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb5GdyTc24wYkGzuWPUeCcpuilyHGYInCGNhY3ZtiWiyOwb0AvGs5AEXVqK_Ln2rlZHe99QsjO2oaxNtpzZDoadEm9rxFHLj0ZQcRrx5g8cSI3Vu0uRCKAkQOz6JTT5vnr80LfRkwjqtKa/s1600/BoxingDayRun9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Boxing Day Run" border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb5GdyTc24wYkGzuWPUeCcpuilyHGYInCGNhY3ZtiWiyOwb0AvGs5AEXVqK_Ln2rlZHe99QsjO2oaxNtpzZDoadEm9rxFHLj0ZQcRrx5g8cSI3Vu0uRCKAkQOz6JTT5vnr80LfRkwjqtKa/s320/BoxingDayRun9.jpg" title="Boxing Day Run" width="320" /></a></div>
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In January I hit 50 consecutive backetball shots with Cam. <br />
<br />
In February I ran my first Mud Run. This was hard work and I'm pleased with the result but I paid a lot of money to run around some muddy woods which I can do for free outside my front door; or better still pay £3 to run a traditional XC race and get covered in cowshit. <br />
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In March Jane and I skied Les Deux Alpes from top to bottom in one go. We have been wanting to try this for years.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9BaUwW_GmdPVdVV-fm-uqsFyEIU_S115dCaxV_cCmHO9B1c3Rlb90o0ukqe-NnhUYG-j8zeSueQxXnh7nAZzBPDAXk5gYjg0b8hUQNshmRN7ZHXvMlUqKCk_lgz05ZzbKJ_MzxU1YeCjS/s1600/2.PNG" style="margin-left: 1em; margin-right: 1em;"><img alt="Les Deux Alpes" border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9BaUwW_GmdPVdVV-fm-uqsFyEIU_S115dCaxV_cCmHO9B1c3Rlb90o0ukqe-NnhUYG-j8zeSueQxXnh7nAZzBPDAXk5gYjg0b8hUQNshmRN7ZHXvMlUqKCk_lgz05ZzbKJ_MzxU1YeCjS/s320/2.PNG" title="Les Deux Alpes" width="320" /></a></div>
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In April I ran the Brighton marathon. On LCHF of course. With little training I ran a good race and finished fast and strong. Next year as a V50 this will my target race and I hope to get close to 3 hours again.<br />
<br />
In May I took my family to see Tom Paxton. I grew up listening to this man sing and it was wonderful to hear him again in his 50th and last year of touring in the UK. The kids were bored senesless!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2mg3fZBdAXEQsvTIw3KHE75vdZEXTcs-9zJ-eEpOHVJAc1FT8QiJ5le4R18HuKvpgzChZXjNU2pjFdVLNzpHkKbGsCD_UX6Dxs5xbgmjQG9S3_elmPC0KyrYDLnBXuox4YTzX0ul1uuDq/s1600/tp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Tom Paxton - Isle of Wight 1969" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2mg3fZBdAXEQsvTIw3KHE75vdZEXTcs-9zJ-eEpOHVJAc1FT8QiJ5le4R18HuKvpgzChZXjNU2pjFdVLNzpHkKbGsCD_UX6Dxs5xbgmjQG9S3_elmPC0KyrYDLnBXuox4YTzX0ul1uuDq/s1600/tp.jpg" title="Tom Paxton - Isle of Wight 1969" /></a></div>
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In June I hit my target of 30 concurrent Strava course records. Some of them were cheaply won but some I am very proud of. Jane and I also gave a public talk on the LCHF diet, with me gassing on happily for far too long on my favorite subject of Cholesterol.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPz1_TrliwmmrrGihi-wxLsL0KX0czf9BANRjfuM42Q5pCCLc8r00zxTkw5ryAhYXRyuI-39OQw1TnWNoi_p8-Nvl2jmcf1t13gLre6YE80z6PNUovMFHMJNyElXc48Sod7WuJFjZOI-n3/s1600/fatisback.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Fat is Back!" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPz1_TrliwmmrrGihi-wxLsL0KX0czf9BANRjfuM42Q5pCCLc8r00zxTkw5ryAhYXRyuI-39OQw1TnWNoi_p8-Nvl2jmcf1t13gLre6YE80z6PNUovMFHMJNyElXc48Sod7WuJFjZOI-n3/s320/fatisback.PNG" title="Fat is Back!" width="226" /></a></div>
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In July I went to a music festival for the first time in my life. We saw Hugh Masekela and Van Morisson at Love Supreme in Glynde. A very pleasant evening with good friends.<br />
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In August we took the kids on a 3-Week road trip in California. We visited Malibu, San Francisco, Yosemite, Vegas, Grand Canyon, Big Bear Lake and Santa Monica.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjThZxuonJeCWNV_fmlX733Zv9iaEm-2sxJEXD87MPSKueo6EIqi-HMAe9xxb0MhoaNID3YnzvtuAyQD-iK9xyCCGjP7xjMxJUenLuQ_HDqRGX2LjlyqMMyrQFBRMWyfd6h3R8N7p75MxQn/s1600/P1010089.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Grand Canyon sunset" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjThZxuonJeCWNV_fmlX733Zv9iaEm-2sxJEXD87MPSKueo6EIqi-HMAe9xxb0MhoaNID3YnzvtuAyQD-iK9xyCCGjP7xjMxJUenLuQ_HDqRGX2LjlyqMMyrQFBRMWyfd6h3R8N7p75MxQn/s320/P1010089.JPG" title="Grand Canyon sunset" width="320" /></a></div>
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A wonderful experience for all 4 of us. I took Molly shopping in Vegas (yes that was a challenge!) and I also snuck in a fabulous run named "50 Switchbacks to the South Rim", an 800 meter climb in Grand Canyon. <br />
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We also spent two days with Jane's cousin Adrian and his wife Karen at their home in Modesto. Ados was one of the early pioneers of ultra distance running. In 1983 he ran the length of the Himalayas in 100 days with his brother Dick. He was also an early "winner" of The Badwater Marathon (his route caused some contraversy though, as he neglected to use the road and short-cutted across the salt flats on skis!). I took a brief run in Death Valley and concluded that anyone trying that particular challenge must be made of different stuff entirely.<br />
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I seem to have got my climbing legs back as I followed my Grand Canyon run today with
"The Tank Tracks Challenge", 12 repeats of our local hill, amounting to
1500 meters of ascent fuelled by fat. This is the most climbing I have done since the 3 peaks 4
years ago. <br />
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There is a lot more to come in the next 2 months and I'll do well to complete the full 50. But even if I do not, I have had a lot of fun along the way.<br />
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<br />LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0Hassocks, West Sussex, UK50.9246755 -0.1460981999999830850.904659 -0.18643869999998308 50.944691999999996 -0.10575769999998308tag:blogger.com,1999:blog-3945250539941835071.post-34710477846180104552015-07-21T15:24:00.002+01:002016-07-13T11:10:10.746+01:00Michael Mosley misses the whole point on Cholesterol<div class="MsoNormal">
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Michael Mosley’s latest attempt at popular science airs on
the BBC this week as part of the Trust Me I'm a Doctor series. <a href="http://www.bbc.co.uk/news/magazine-33601171">http://www.bbc.co.uk/news/magazine-33601171</a> This time he is investigating different diets for
lowering cholesterol. The program looks serious and appears to employ a reasonable but
limited experiment comparing three different diets using a randomly allocated sample
group and then observing the effect of each on total cholesterol levels.
</div>
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One
of the diets was a low cholesterol diet, any yet we have
known for a long time that dietary cholesterol has very little impact on
blood
cholesterol, in fact the US Dietary Guidelines Advisory Committee
recently removed it from their list of bad things to eat! A second group
ate high fibre diet as fiber binds with cholesterol
in the gut and stops it getting absorbed; this is even dafter as the
premise is
still based on the role of dietary cholesterol. The third group added
nuts to
their normal diet; this approach is known to lower cholesterol.</div>
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Mosley then trumps the lot with a "Portfolio" diet where he
creams off the best bits of each diet, adds some other changes and lowers his cholesterol by more than the
guinea pigs. </div>
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But
here’s the thing. Total cholesterol is almost
meaningless number when it comes to risk of heart disease!Why? Because
it includes the "good" HLD cholesterol, and apparently the more of that
we have the better. And because the role of LDL is misunderstood.</div>
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Mosley then quotes some out of date information on LDL cholesterol from
the NHS Choices web site which still maintains that Total LDL is the enemy,
despite consistent evidence showing that there is practically no relationship
between total <span style="mso-spacerun: yes;"> </span>LDL and heart
disease. Heart surgeons have been pointing this out for decades but they have been silenced by the makers of statins.</div>
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Why, oh why couldn’t Mosley have done a bit more research
and looked into the fact that LDL particle size is the real culprit? Smaller
LDL particles are more dangerous and larger ones are safe, and hence their
total mass is of no consequence. </div>
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He could then have made the quantum leap back
to his favorite subject of diets and announced to the world that high-carb
diets promote small LDL particles and high-fat low-carb diets promote larger
safer LDL particles. <span style="mso-spacerun: yes;"> </span></div>
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The funny thing is that diet is the answer, it's just that the question is wrong. Now if he had asked "Can you lower your triglycerides by changing your diet" then he might really have been onto something.<br />
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Missed again Michael! <br />
<br />
In fact I ought to say "Missed again BBC!", I am amazed by the low quality of the science provided on the BBC when it comes to the subject of diet and obesity. There are dozens of top scientists who understand the subject infinitely better than Michael Mosley does, but the BBC's commissioning editors do not appear to be interested in discovering the inconvenient truth that the NHS's advice on cholesterol and heart disease might be wrong.<br />
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com4tag:blogger.com,1999:blog-3945250539941835071.post-90355238226650001802015-07-17T10:58:00.000+01:002015-07-17T11:01:56.163+01:00Time to get tough on sugar<!--[if gte mso 9]><xml>
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This week the <b>Scientific Advisory Committee on Nutrition</b> (SACN), which advises <b>Public Health England</b> and other government agencies on nutrition, have said that the recommended daily intake of sugar should be halved to reduce obesity risk and improve dental health. This bring top level UK government advice to the same recommendations as provided by the <b>World Health Organisation</b>.<br />
<br />
As well as other recommendations the SACN have recommended:<br />
<ul>
<li>A ban on all forms of targeted marketing of ultra-processed, unhealthy foods and drinks to children.</li>
<li>We should disassociate physical activity with obesity by banning junk food sports sponsorships.</li>
</ul>
Why is this such great news? After all most health campaigners have been banging on about this for years! The reason is that it is this committee that the government relies on for advice on policy making. The reason the government have not acted until now (aside from the fact that they are under pressure from the food industry) is that they have not had clear advice from their advisors on what to do. Well now they have and it is time to act.<br />
<br />
And how have the food and drink industry reacted to this life-threatening news? The <b>Food and Drink Federation</b> described the goals set out in the report as "stretching".<br />
<br />
FDF Director general <b>Ian Wright</b> said: "The most thorough scientific review of carbohydrates and health carried out in recent years should leave people in no doubt that sugars can be enjoyed safely as part of a varied and balanced diet." He added: "Demonising any one ingredient in the obesity debate isn't helpful."<br />
<br />
Talk about bending the truth! The report may have said that sugar can be consumed but the clear message is that consumption should be halved. Not just reduced, <b>HALVED!</b><br />
<br />
When the growth in consumption of one ingredient has caused an worldwide epidemic costing billions of dollars and millions of lives then I say <b>let’s demonize it</b>. Although let’s be clear about it, sugar is not at fault; no it is the FDF and its members that have deliberately increased the percentage of sugar in our food over the last 30 years in their attempt to get us hooked on their products. We have been silently poisoned.<br />
<br />
Tobacco companies have been sued for knowingly damaging our health and it is time to take the same approach to our food. LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-10076868231531508002015-06-26T17:15:00.000+01:002015-06-26T17:15:51.972+01:00FAT is BACK - Let's Spread the News<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH9mfjfUDrCcpD3A4fkaZrqeT8DN52G0gfPGtzBhn7t3F1PKxSKt_zsz1c822sVCLVQSibenbqCvLAjNnPaWcZ5XqxeI3bD69M3scZQW3Fli1sqD0cTwplTyfHgEd1RP-Jk42RE0WLobNi/s1600/fatisback.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH9mfjfUDrCcpD3A4fkaZrqeT8DN52G0gfPGtzBhn7t3F1PKxSKt_zsz1c822sVCLVQSibenbqCvLAjNnPaWcZ5XqxeI3bD69M3scZQW3Fli1sqD0cTwplTyfHgEd1RP-Jk42RE0WLobNi/s320/fatisback.PNG" width="226" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This week a work colleague who I had only met in person once
before took me aside during a visit to Amsterdam and talked me through how he had listened to the LCHF
message I gave at a dinner 4 months ago. After the dinner on his own he
researched the subject and despite pleading from his mother and doctor back
home in India he decided to try the diet. In the first 7 weeks he has lost 7
kilos. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This may not seem like much at first but to him it is a miracle. As an
overweight early middle-aged man with high blood pressure and ‘high’
cholesterol, taking statins and previously unable to shift weight he now feels happier,
more energised and crucially, less hungry all the time. I have rarely met someone
so elated. He has the evidence to show his family back home that the diet is
working and he can now see the way out of the struggle that he has been facing
for years. I was so happy to have played a small part in his change
in fortunes.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Both <a href="http://edition.cnn.com/2015/06/23/health/fat-is-back/index.html" target="_blank">CNN </a>and <a href="http://www.forbes.com/sites/alicegwalton/2015/06/24/fat-is-back-experts-say-its-time-to-stop-limiting-our-total-fat-intake/" target="_blank">Forbes </a>have been highlighting the FAT
is BACK message this week . Coincidentally this is the same as the title of the
<a href="https://www.facebook.com/events/117186711948909/" target="_blank">presentation</a> that Jane and I gave for the first time this week. It was a small audience of invited guests but the talk went down well and we hope to be taking it to larger audiences soon.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The key message in the news and in our talk is that fat is
no longer the enemy. This is a hard message to deliver when faced with a
lifetime of indoctrination. The NHS still advocates a low-fat diet to lower
total cholesterol and improve the risk of heart disease, despite growing
evidence showing that the relationship between cholesterol and heart disease
lies <a href="http://lchf4runners.blogspot.co.uk/2014/04/time-to-help-bust-that-cholesterol-myth.html" target="_blank">elsewhere</a>. Doctors, family and friends can all be baffled and warn against
increased intake of dietary fat. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How will we change such ingrained attitudes?
The only solution to this is education. So we will continue to deliver
our talks and perhaps bore a few people over dinner.</div>
<div class="MsoNormal">
<br /></div>
LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-89875251899114064902015-06-23T23:31:00.001+01:002015-06-26T17:17:23.250+01:00What I am Reading - June 2015<!--[if gte mso 9]><xml>
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<br />
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<b>Country – Tim Flannery</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>A Continent, a Scientist & a Kangaroo.</b></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
I picked this up hastily on the way out of the house yesterday
heading for Amsterdam for 3 days with nothing to read. I read it 6 years ago
and remembered enjoying it. I took it to a restaurant this evening and opened
it up and within 2 minutes I was transported again to the outback. The colour
and smell of the land, the huge history of evolution in isolation & the
clumsiness of modern man are all there; but it is the ease and enthusiasm with which
Flannery embarks on his journey that brings you so happily on-board for the ride.<span style="mso-spacerun: yes;"> How did the kangaroo, unique in history, learn to hop? And why do we know so little about the world in which we live? </span>I’m hooked again, the happy fate of the
reader with the memory of a goldfish.</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkBZ2_w4OFzL7BlBbCqKeCcpDcIu0Jbu9VGsQl6vux10I8So3OzNZ2ac6-0wf0V8visAX9-Mt59TvZNs3VwAhpo40kk4IgxVPNPZFGBfDy9ZSw0-TspQdfr8DkFqGfBRFm06PADw0S32Xb/s1600/country.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkBZ2_w4OFzL7BlBbCqKeCcpDcIu0Jbu9VGsQl6vux10I8So3OzNZ2ac6-0wf0V8visAX9-Mt59TvZNs3VwAhpo40kk4IgxVPNPZFGBfDy9ZSw0-TspQdfr8DkFqGfBRFm06PADw0S32Xb/s320/country.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal">
<b>A Possible Life - Sebastian Faulks </b></div>
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<br /></div>
<div class="MsoNormal">
This month’s book-club book had me confused at first but
more and more interested as time went by. How could 5 stories of separate lives
make a novel? The subjects were quite different and the settings likewise. Yes,
each story was terribly well told, but….</div>
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<br /></div>
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And then I think I got it. I saw each story from my own
perspective. Each character lived at the extent of imagination; each lived
their life in a way that made an epic of their circumstances – they survived
when they had no right to or achieved something that we might only dream of.
The lives were possible yes, but they were lives on the boundaries of
possibility. <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I also picked up some good tips on driving the Pacific Coast
Highway in California.</div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Cholesterol and Triglyceride Control – Ian Hamilton-Craig
2007.</b></div>
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<br /></div>
<div class="MsoNormal">
This was a gift from Doctor Ian Charlton of Benseville, New South
Wales (as was the Flannery book I think) some years back. We were never sure if his tongue was in his check when
he gave it (it’s not exactly a page-turner) but it proved to be a mine-field of information;
some rusty, some dull, some still dangerous and some surely now de-fused. <span style="mso-spacerun: yes;"> </span>I know I need to read more on this subject and this
helped a great deal. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So much has changed in such a small space of time.</div>
<div class="MsoNormal">
<br /></div>
LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0tag:blogger.com,1999:blog-3945250539941835071.post-45830452187091351582015-06-11T23:49:00.001+01:002017-11-22T17:42:38.102+00:00The South Downs Way Relay - Fuelled by FAT<br />
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<span style="color: #1f497d;">The South Downs Way Relay is a
great event. Starting at 6 in the morning sixty teams of 6 runners from all
over the south east race their way from Eastbourne to Winchester as fast as
they can, with a baton in their hand and a mini-bus trying to keep up between checkpoints
at out of the way farms and on windy hill-tops. </span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcUwgbOjlKc7ZBdOIYOVH6C0DEtTsQpUnyufrCe2LukG6UNQpI-TI3xR4VyMbJ8cYiw9HUAdQJsm24HaBTv-lpHv1kbRV_XqRD1-0LpvGBDXYIwtLVM28qYazAVO2zKu2_LGJDMC4jJZi/s1600/1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="284" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcUwgbOjlKc7ZBdOIYOVH6C0DEtTsQpUnyufrCe2LukG6UNQpI-TI3xR4VyMbJ8cYiw9HUAdQJsm24HaBTv-lpHv1kbRV_XqRD1-0LpvGBDXYIwtLVM28qYazAVO2zKu2_LGJDMC4jJZi/s640/1.PNG" width="640" /></a></div>
<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">The key to success in this event is knowing
the route for each of your 3 legs. A simple mistake can lose vital minutes or
ruin the day for a team of 6 runners and their driver. And you need both speed and
endurance. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">My club Arena 80 have a good
record in the relay, particularly in the Vets and B team categories; t</span><span style="color: #1f497d;"><span style="color: #1f497d;">he B team typically cover the 96 miles in about 12 and a half hours </span>and I have
some nice medals from the occasions I have been 3rd and 2nd with the Bs and 1st with the Vets.</span></div>
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<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="color: #1f497d;"></span></div>
<div class="MsoNormal">
<span style="color: #1f497d;">I have been wondering for a long
time how the day might change as a result of using the low carb high fat diet. Food choices can be
difficult, as you need to refuel but there is not much time between legs to
digest and recover. Lots of energy drink is drunk and gel packets and banana skins litter the
checkpoints and vans. I recall being exhausted, bloated and sore before
my final legs and the fear of cramps, injury and team failure was high. After my recent successes on the diet I hoped that things might be rather different this year.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxJwRGFjMJ0ywhpPsXCi1XwUd4OGVNOCaMd7503gVduuzCKrTHKr9LkRcgotPfVvErPdWRoEvi1fSLglXSdDzBtgjFB8UIxJ22I_GyBvv-dtAc8Ddr9GONchW6A5s8swl_Z9uPoOEk3zQ7/s1600/The+A80+team+for+2008.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxJwRGFjMJ0ywhpPsXCi1XwUd4OGVNOCaMd7503gVduuzCKrTHKr9LkRcgotPfVvErPdWRoEvi1fSLglXSdDzBtgjFB8UIxJ22I_GyBvv-dtAc8Ddr9GONchW6A5s8swl_Z9uPoOEk3zQ7/s320/The+A80+team+for+2008.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Medal winning team from 2008</td></tr>
</tbody></table>
<span style="color: #1f497d;">For the last two years I have
missed out due to injury; last year it was right at the last minute and we were
lucky to get a late substitute. And so this year I decided not to volunteer as I
didn’t want to let the guys down again; rather I would offer myself as that
last-minute substitute if I were needed. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">It turns out that I was fit. And
with a week to go I got the call-up for the B team. I was elated. Luckily I know the whole
route of the SDW having cycled it a few times and run much of it; a quick check
of the map and I confirmed that I knew all of the 3 legs that I had been given.</span></div>
<br />
<div class="MsoNormal">
<span style="color: #1f497d;"></span></div>
<div class="MsoNormal">
<span style="color: #1f497d;">Normally these days I don’t
consider food when running. But it would be a long day and so as well as my normal egg and bacon breakfast I prepared a
tuna, egg and veg salad, some nuts, canned mackerel and a small bottle of my
new energy drink, Olive Oil; and a couple of bottles of water of course.</span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">The day started well with the
whole team fit and exited. It was cold the start on Beachy Head with a strong south-westerly wind that would be blowing in our faces all day long, but as Simon headed off along the Seven Sisters and Dorian made his way up to Bo Peep Hill we soon
got warmed up by the stop-start driving, jumping in and out of the van and the excitment of change-overs,
navigation, questions & answers and near misses on country lanes.</span></div>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj32ilOzoleiGucfDWaIDNQfQxqneItwdj088N2ggK7oJOAEBtVQ79ZEC3qK7BilnxA7fJ4iLst0uIO1_QnKPMchvYQpo8sHCVSsM-Qimgyxd1n3H5fyACrBftIG9jsZwjm5nC2iIXNQQfB/s1600/1.PNG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Leg 4" border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj32ilOzoleiGucfDWaIDNQfQxqneItwdj088N2ggK7oJOAEBtVQ79ZEC3qK7BilnxA7fJ4iLst0uIO1_QnKPMchvYQpo8sHCVSsM-Qimgyxd1n3H5fyACrBftIG9jsZwjm5nC2iIXNQQfB/s320/1.PNG" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leg 4</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: #1f497d;">In order to prevent congestion
the teams start of in waves 30 minutes apart and we were in the second-last
wave with several of the fast A teams starting with us or behind us. My first
leg was 7.5 miles from Itford Farm to the A27. I am normally nervous and
thirsty at the start of my first leg and it takes a while to get into racing. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">This year was
different, I felt relaxed and ready and I quickly settled into a fast pace. There was a quick Hailsham runner 2 minutes ahead of me and I fancied catching him. The wind was
hard work at times but the long uphill on ‘The Yellow Brick Road’ went well,
apart from the fact that I was not catching the guy in front. No hurry though,
there is plenty of time for things to change and so I just stuck to my planned
rhythm and the time flew by. There is a long downhill at 6 miles and I
took it at pace, accidentally breaking my Strava mile PB in the process; and
before I knew it the leg was over and I was back in the van. Not very tired, not
very sore and crucially, not thirsty despite it being a warm day.</span></div>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNBEnZLc3Z0qL4y46lZmCNazaab8IFMIAI8KcVFtWSKzns1DEw2lT7bHNy4s64YMQbRVMPGd0c9yQOkDsOMNBTpntT46R8v_LcWQr8Pl-sMlMVsmq7hDOIYwGYzPUf2VmMDWcc6zqsjhK-/s1600/P1020292.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Dorian decending to the river Adur on leg 7" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNBEnZLc3Z0qL4y46lZmCNazaab8IFMIAI8KcVFtWSKzns1DEw2lT7bHNy4s64YMQbRVMPGd0c9yQOkDsOMNBTpntT46R8v_LcWQr8Pl-sMlMVsmq7hDOIYwGYzPUf2VmMDWcc6zqsjhK-/s320/P1020292.JPG" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #1f497d;"> Dorian descending to the River Adur </span></td></tr>
</tbody></table>
<div class="MsoNormal">
<br />
<span style="color: #1f497d;">My legs (4,11 and 18) were more
spaced out than I am used to and this allowed me to relax a little. I was
confident about maintaining a high pace for all 3 legs having placed 3<sup>rd</sup>
vet in a challenging half marathon at Petworth the previous Saturday. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">The rest of the team we all running well and I spend a couple of hours supporting as we passed by my local hills at Ditchling and Clayton and headed westwards. I decided
to be the team photographer for the day although somehow I forget to take a picture of the steam roller that pulled out on us and held us up for 5 minutes in Storington!</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<span style="color: #1f497d;"></span></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
</div>
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</div>
<div class="MsoNormal">
<span style="color: #1f497d;"></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNTgkciA9sWRTote83LvSEnIKH_a1E5YWQVJMwNfaYTq6QhX3MdkILuy4ledpJJ9MPzKgQ7BAFnmktGO0RSflGrEk28Z8y1tD-7YF4dcFAcwtPvEG6s4_DMbLPkaE-kjX9deetFiOcCm_N/s1600/P1020296.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="The Vets are catching up!" border="0" height="307" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNTgkciA9sWRTote83LvSEnIKH_a1E5YWQVJMwNfaYTq6QhX3MdkILuy4ledpJJ9MPzKgQ7BAFnmktGO0RSflGrEk28Z8y1tD-7YF4dcFAcwtPvEG6s4_DMbLPkaE-kjX9deetFiOcCm_N/s320/P1020296.JPG" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Vets are catching up!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br />
<br />
<span style="color: #1f497d;">Over the next few legs our Vets and A
teams started to catch us up and they would appear in their vans at the
changeovers sooner and sooner after us before the point when their runners
appeared. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #1f497d;">At two changeovers all three teams arrived within a couple of minutes
of each other and it looked like Arena 80 had taken over the place. I scoffed half
of my tuna and egg mix because I knew I would need it later, not because I felt hungry.
The water had been frozen over-night and was lovely in small sips as it melted.</span><br />
<br />
<br />
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYUaDc8ZEkcfzJJkEIXWCIYI9moZTrVn3BEgsEsiHhN8MFK4OBzq9lkvpnLJJ8fnWidxhtYLA2DzR1gxlXLsWKa1yJEzvX1mODOAlHRPepCP-VlqKWijZilW3WNY8QO4JaCV5_4GgTjyD0/s1600/2.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYUaDc8ZEkcfzJJkEIXWCIYI9moZTrVn3BEgsEsiHhN8MFK4OBzq9lkvpnLJJ8fnWidxhtYLA2DzR1gxlXLsWKa1yJEzvX1mODOAlHRPepCP-VlqKWijZilW3WNY8QO4JaCV5_4GgTjyD0/s320/2.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leg 11</td></tr>
</tbody></table>
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<span style="color: #1f497d;">I am usually stiff and
sore from the first leg. Not this year. I felt bouncy and strong and definitely
ready for a hard run. The 5.5 miles west from the River Arun starts with a long
uphill, I bounced up this. There is a mile or so over rough flinty paths and
then another short and sharp hill. Still feeling great I was shocked to be
caught by a chap from Burgess Hill Runners who I thought we had already
overtaken. He had forgotten about the second hill and couldn’t pull away from
me on it but come the top he was away. OK so he was perhaps 20 years younger than me
and looked as tough as old boots but my pride was hurt and I held on as close
as I could, breaking my mile PB again on the hill down to the checkpoint. It
turned out that the chap was an A team runner and I ought to be pleased to have
kept him in sight. Very tired at the end but my recovery was quick; an hour
later I was feeling good again with a tin of mackerel and a bottle of olive oil
working their magic inside me. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkxCDwuZ1nUKoGX8xGfoKLLaUaV2y8Z37Iq8oEJWbPgPlJ4Ul7py_gsbwPUPn45b-ZII_YH9pBGh57_Wcsbb3JmlAr2Z1qplf0vFd0MEFarB7XFpZRo3g-jTxhurEq39NSHgEUnE-TubQM/s1600/6.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkxCDwuZ1nUKoGX8xGfoKLLaUaV2y8Z37Iq8oEJWbPgPlJ4Ul7py_gsbwPUPn45b-ZII_YH9pBGh57_Wcsbb3JmlAr2Z1qplf0vFd0MEFarB7XFpZRo3g-jTxhurEq39NSHgEUnE-TubQM/s320/6.PNG" width="238" /></a><span style="color: #1f497d;"></span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEineZXY3CS1Oxt_4g-N1z_-w7JycUav8iZceeHa-d9WJzCm3utcXTgJ1Ab8RjjKLoQdGQiHfgP66dkSx-9to4oQlsxO_vKEXCJz7yJWeDTx3eUMkKR8KBQeM2QlWeh9Bmk32EKRq3fmDetI/s1600/7.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEineZXY3CS1Oxt_4g-N1z_-w7JycUav8iZceeHa-d9WJzCm3utcXTgJ1Ab8RjjKLoQdGQiHfgP66dkSx-9to4oQlsxO_vKEXCJz7yJWeDTx3eUMkKR8KBQeM2QlWeh9Bmk32EKRq3fmDetI/s320/7.PNG" width="223" /></a><br />
<span style="color: blue;">Hywel and Julian running strong on legs 9 and 12 </span><br />
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<span style="color: #1f497d;">I am usually one of the first in
the team to finish my 3 legs and I celebrate by cracking open a cold beer to
the annoyance of those who still have hours to go before running again and are
starting to feel pretty tired after such a long day out. This year the roles were reversed and there was a strong vote for a pub stop from the early finishers.</span></div>
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<span style="color: #1f497d;">We had no idea
how we were doing compared to the other B teams. Stubbington Green B had left
us on leg 1 and the few teams we had passed had been veterans or ladies. A
ladies team with pink shorts were refusing to be caught, so we assumed that we
must be well down the B field. </span><span style="color: #1f497d;">There was added pressure with
the real possibility of being timed out at the cut-off at the start of leg 16. Our late statrt meant that it would be a close call. In
bad weather this cut-off is strictly enforced but this time the weather was
fine, if a little windy still, and despite being 10 minutes late we were let
through. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCEJ-MIOQYokBXzW9LiACJ7mV_y_C5wdGQ9BTGmdABVs6k7mRZZ8OIPMlWYay1-2ayjEZ6LxKX28aSraDCLq0ssHymYnXAkS6rAJWtfZjMRQ-2LtL6xzBruirQ45vBGRbQEo4E92tPhAjp/s1600/P1020306.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCEJ-MIOQYokBXzW9LiACJ7mV_y_C5wdGQ9BTGmdABVs6k7mRZZ8OIPMlWYay1-2ayjEZ6LxKX28aSraDCLq0ssHymYnXAkS6rAJWtfZjMRQ-2LtL6xzBruirQ45vBGRbQEo4E92tPhAjp/s320/P1020306.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #1f497d;"> Simon at the finish of the gruelling leg 13.</span></td></tr>
</tbody></table>
</span><br />
<span style="color: #1f497d;">There are some cruel legs in the
latter stages of the race. Leg 13 over Linch Hill, Treyford Hill, Pen Hill, Beacon Hill and Harting Hill is a killer, and the 9-mile
leg 17 is hard on its own, never mind at 7pm in the evening when you have
already run 10 miles and been awake since 5 in the morning.</span>
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<span style="color: #1f497d;">Gareth had been fretting all day
about the route for leg 17 and we were worried. He had maps and a phone with him just in case but
there was a long, nervous wait before he appeared at a road crossing at the
7-mile point; he was flying along and reminding us why he clocked just over 3 hours at the Brighton
marathon this year. We only just got to the checkpoint in time for me to
get my shirt on and run.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSjqe5QydxCEB0BBRmzYUL8gIMlqdt33BBvd2op4KHFmO5whyphenhyphenKIgK35EZtUytupRAKadkuu0TTHeQT0uLeNNC2hJ_wh0mZ4KndndPfX7hwQXzC_aaYsBIUd3Q21wtyDrNYmpprmN1o7NSv/s1600/handover.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSjqe5QydxCEB0BBRmzYUL8gIMlqdt33BBvd2op4KHFmO5whyphenhyphenKIgK35EZtUytupRAKadkuu0TTHeQT0uLeNNC2hJ_wh0mZ4KndndPfX7hwQXzC_aaYsBIUd3Q21wtyDrNYmpprmN1o7NSv/s320/handover.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #1f497d;">Gareth hands over the batton at the end of leg 17</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ-O5sj5XXyCMAF9u8otww2CHvAgmnEjsuk9oQU9uStj_ntYbSM-G4DVICNpJuLEnwTWQAK6B9iEy-F431XdWVGTLDxmoocawrDai8Ct4LZTdgW6aN9YXDJymTGziB3ACDJZ-m30rnLuQM/s1600/3.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ-O5sj5XXyCMAF9u8otww2CHvAgmnEjsuk9oQU9uStj_ntYbSM-G4DVICNpJuLEnwTWQAK6B9iEy-F431XdWVGTLDxmoocawrDai8Ct4LZTdgW6aN9YXDJymTGziB3ACDJZ-m30rnLuQM/s320/3.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leg 18</td></tr>
</tbody></table>
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<span style="color: #1f497d;">I had the coveted leg 18. Not
only the glory leg but also a fast 5.5 mile cruise with only about 100 meters
of ascent and a long downhill to the finish. </span><br />
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<span style="color: #1f497d;">We had finally started catching
other teams on legs 16 and 17 and there were a couple of teams only a few
minutes ahead of me as I started the final leg. It was 8pm and I ought to
have been feeling dreadful having been up for 15 hours, but I was bubbling with energy and I set off at a
strong pace with a Brighton Phoenix runner in sight ahead of me. After 2 minutes I
started to feel a stich coming on. This could spell disaster so I slowed down
for a few minutes and luckily it went away as fast it had come - I slowly increased the pace again.
I caught the chap ahead and pressed on up the only real hill which leads up to Cheesefoot Head where the team always cheer on the last runner at the crossing
of the A272. </span></div>
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<span style="color: #1f497d;">The top of the hill came earlier
than I expected and as I approached the road I saw a runner from Liss Runners about 400
meters ahead. I sped up again and for the last
2 miles I raced as hard as I could. I ought to have been knackered but I
ran the final 2 miles, albeit mostly downhill, in about 12 minutes. I had the
finishing field to myself, apart from about the 300 people at the finish line, and
it would have been inappropriate not to sprint to the line. You never
know, a few seconds might still make a difference. </span></div>
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<span style="color: #1f497d;">We finished in 12 hours 40 minutes
13 seconds. A bit slower than normal but really rather good when you consider
that strong headwind.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JeU-sM6cHajXdJPEb-R7N831OUfcnDp0AdYr5YtBBblAS-YVwgFQXqFr6omvnLEmSA97QsJiWiX5BcZaEZe0hvTL87Z0Gi1TdQFv3VwZIFXTKuXPUiZpwZHzlBlGVpblcGZ6itx5qkX2/s1600/Team+Photo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JeU-sM6cHajXdJPEb-R7N831OUfcnDp0AdYr5YtBBblAS-YVwgFQXqFr6omvnLEmSA97QsJiWiX5BcZaEZe0hvTL87Z0Gi1TdQFv3VwZIFXTKuXPUiZpwZHzlBlGVpblcGZ6itx5qkX2/s320/Team+Photo.jpg" width="320" /></a></div>
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<span style="color: #1f497d;">A quick change and a cold beer
and we started to wonder where we had come. We were all rather downbeat about
our chances and so it was a grand surprise to find that we had come second out
of the 14 B teams. This made the long journey home very pleasant indeed.
Another fine medal for the shelf.</span></div>
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<span style="color: #1f497d;">I can honestly say that I am
amazed by the difference in how I felt and how I ran. I am not getting any younger but my energy levels were
even and consistently high. I ate the food but only drank about 1 litre of
water all day, with no hint of dehydration. My average speed of 8.2 miles per hour was faster than on
any of the 4 previous occasions, despite that headwind and despite </span><span style="color: #1f497d;"><span style="color: #1f497d;">running </span>18.5
miles rather than my normal 15. And the next day I felt alright, when I
would normally have been a wreck. </span></div>
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<span style="color: #1f497d;">I think I might be onto something here!</span></div>
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<span style="color: #1f497d;">Thanks to my team-mates Julian,
Dorian, Gareth, Hywel and Simon and to our ever jovial driver Michael. </span></div>
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<span style="color: #1f497d;">I’ll see you next year.</span></div>
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LCHF a Runner's Guidehttp://www.blogger.com/profile/00093648190232512798noreply@blogger.com0Winchester, Winchester, Hampshire, UK51.059771 -1.310142000000041750.9799395 -1.4715035000000416 51.139602499999995 -1.1487805000000417