Fuelled by Science in Sport

In 2014 I ran my first marathon, the Manchester Marathon, with next to no nutrition strategy. It’s safe to say I hit the “WALL”. I decided to use the Science in Sport (SIS) Isotonic Gels in training and for the Brighton Marathon in 2015. Thanks to more specific training, a better taper and good nutrition I knocked 25 minutes off my time. I took a gel at kilometres: 10, 20, 30 and 37. As it was a hot day I sipped water at most aid stations, I felt good and avoided going to the pain cave.

A few months ago on the Freestak platform I saw that SIS wanted runners to test and review their new products: the Cookies & Cream Overnight Protein and GO Caffeine Shots. I decided to apply because I had a good experience with their gels and electrolyte tablets. I also thought the protein powder and caffeine shots would help with my racing and training for OCC (55k) at the end of August.

I have used the caffeine shots on numerous occasions over the last few weeks. I take them half an hour before hard track sessions and races. They have definitely helped me to be more alert and focussed. One of the first times I used a shot was before a big 1km rep session. I ran at 3:25min/km pace for 8 reps which I was happy with just two days after another hard track session.

Finishing the Westminster Mile in 4:48 (20th position in Wave 1) after taking a Tropical SIS Caffeine Shot.

I would definitely recommend the GO caffeine shots, I thought they would taste medicinal but actually the Coca Cola and Tropical flavours are great. They have definitely helped my performances; I’m excited to see what I can achieve in the races I’ve got lined up. If you want to find out why you should use caffeine here is a link to the SIS website and a piece on “The Performance Benefits of Caffeine”: http://www.scienceinsport.com/uk/our-expertise/performance-benefits-caffeine/

In training for OCC, the 55k race in the UTMB series, I have been increasing my mileage and taking part in some tough track sessions. At the end of May I ran the Bideford 10k, a 10,000m track race and did three hard track sessions within the space of 10 days. 

I thought it would be a great time to try the Cookies and Cream Overnight Protein to recover quickly and be able to run commute the next morning. I was wondering if the protein shake would actually taste like cookies and cream and was pleasantly surprised. It is hard to quantify how much the drink helped but my legs definitely felt better the next day. If you want to know which protein to take and when, there is another great piece on the SIS website: http://www.scienceinsport.com/uk/our-expertise/which-protein-when/

Overall the new Science in Sport products have been great. They’ve helped me a lot with my training and racing over the last couple of months. Good nutrition is something that I neglected in the past, it is great to have supplements so I can train hard day in day out.

Advertisements

Salomon Sunset Series – Box Hill, London

On Saturday the 24th of June I took part in the Salomon Sunset Series London 10k. I always keep an eye on Salomon Running on social media because their kit is great, they create some awesome videos and sponsor many of the best trail/ultra-runners. When they announced they were organising the Sunset Series a few months back I was really keen to get involved because I’d never ran around Box Hill, I knew some friends would be taking part and with OCC coming up I need to get some hills in. I was lucky enough to be offered a free place as I have reviewed some Salomon shoes in the past and I’ve recently been selected to take part in the Suunto Training Squad.

I was really looking forward to the event but knew that it would be a big challenge as I took part in the Orion Fell Race in Epping Forest on Friday night. The 5k included 900+ft elevation gain. I finished 7th in 22:20 knocking 48 seconds off the time I ran in 2015, my legs were not happy. During the day Lorna and I travelled east to have lunch with friends. It was nice to catch up with Ben and Maz and meet Will, Hayley and baby Jackson. Late afternoon I started my journey across London to Box Hill. I bumped into Mollie and Frankie on the train, it was good to have a catch up and speculate how tough the event would be.

We arrived at Box Hill an hour or so before the start meaning we could have a good chat with some of the Advent Running/Adidas Running lot, sort our race kit and drop bags. Throughout the afternoon Salomon had been putting on trail workshops and Q&As, it was cool to hear from Max Nicholls about his training, racing and goals. To loosen my legs up a bit I did a few strides before listening to the briefing and positioning myself near the front in the start pen. Knowing the 10k course included 250m+ of elevation gain I took it relatively steady off the line; I wanted to keep the lead pack in view but was confident that I would be able to move through the field once we got to the hills.

Having not taken part in many trail races recently I was excited to tackle the challenging course and I enjoyed the fact I didn’t need to look at my watch as I wasn’t aiming for a time.

Photo courtesy of @claudi8s

After 2k of running on the flat I arrived at the first hill, we gained 60m in 500m then from 3k to 3.7k we ran up another 100m. Thanks to the OH Fell Race my legs were tired but strong at the same time; I managed to overtake quite a few runners on the first couple of hills and was feeling good and enjoying the descents. From 7k to 8.5k there was a really nice smooth downhill section where I let my legs go. With more than a kilometre to go though I knew there would be another sizeable climb. There was a U-turn at the bottom of the hill to pretty much go straight back up again.

The final big hill was really demoralising as it was open, you could see the brow of the hill from the bottom and couldn’t help but long to be at the top with the click of your fingers. I could see two runners up in front and used them as motivation; with some words of encouragement from JP who was descending parallel to me I got my head down and refused to slow to a walk.

Iffley Road Cambrian River T-Shirt, Iffley Road Thompson Shorts, Stance Run OTC, Salomon S-Lab X-Series

Once at the top of the climb the last 500m or so was pretty flat. I crossed the line in 45:04, surprisingly in 3rd position.

https://www.strava.com/activities/1052324835/overview

Photo courtesy of @claudi8s

Overall the race was a lot of fun; I definitely need to run more trail races. After grabbing my wooden coaster, bottle of water and clif bar we cheered in the rest of the runners.

In the next few months I am going to try and make it a priority to run more trails and venture further out of London.

If you haven’t given trail running a try I would definitely recommend one of the Salomon Sunset events, fingers crossed they’ll be around next year and more people will get involved.

See a lot of you soon

Steve

The Strava Mile – London

A month or so ago I received an email from James Poole (Advent Running co-founder & Adidas Running Captain) inviting me to an event he was collaborating with Strava on – the Strava Mile. I’m good friends with JP, use Strava and really enjoy mile races, I was in!

Before I knew it race day arrived. After a big weekend of mileage at Endure 24 and a tough 10 x 1k track session on Tuesday night my legs were feeling a bit sorry for themselves. I opted to run the 4k or so from work to Mile End track to try and loosen the legs up. Struggling to hold a few 4 minute kilometres I wasn’t expecting to be breaking any records on #MyMile.

I was greeted at the track by Claire, Bill and Johnny from Iffley Road. They were supporting the event and providing tees to runners. As I’m a Team Iffley ambassador Claire gave me some of their lovely Thompson shorts in a new blue colourway to race in.

The event was a lot of fun; it was great to catch up with friends that I hadn’t seen in a while due to training predominantly on my own for the last few months. As the start time of 7pm neared James hit the mic to let us know the schedule, there was to be 4 mile races: Sub 9, 8, 7 & 6 and below. With my legs beaten up I was glad the final mile was sub 6 and not 5. I thought I would be left suffering at the back in a sub 5 race. It was great to watch friends flying round the track, many of them achieving personal bests. For some it was their first mile race, I suppose there aren’t that many around so it’s great for events like this to be organised.

I ran a few strides to try and get the legs ready for action. There was a large group in the sub 6 race. I positioned myself near the front but decided I would try and crank the pace up in the final two laps if the legs would allow me. With my mile PB at 4:44 I knew I wouldn’t be able to get near that but thought 5 would be a good target. In hindsight I should’ve tried to get the inside lane like James Brewster (pro!) or started a bit further up as I was forced to take a wider lane on a couple of occasions costing valuable seconds. I got into my stride and was on the right pace for sub 5, 3:06min/km.

It was great to have people to chase down, surprisingly my legs felt good after completing the first lap and going under the Strava gantry to cheers from friends.

Going through halfway I was still on pace and another sub 5 was within reach, I started to pick it up to try and bank a few more seconds and make sure I would achieve the time.

The last few laps went by in a blur; I gained ground on some of the runners in front and crossed the line in 4:55.

https://www.strava.com/activities/1036670638/overview

I was really happy and surprised with the result. It always makes me wonder what time I could achieve if I trained and tapered specifically for a mile race.

After everyone had run their miles we grabbed some tacos and beer. The event was a lot of fun, thank you James, Strava, Iffley Road, Eddie (Camden Town Brewery) etc for putting it on. I really hope there will be many more events like this in the future.

I hope everyone else that was there had as much fun as I did. See a lot of you soon.

Steve