"In this day and age of energy bars, protein powders and weight gain shakes, many athletes forget about “real” foods, such as peanut butter. Peanut butter, in my opinion, is one of the best sports foods around. It’s tasty, inexpensive, satisfying, nourishing—and even good for our health.

But all too often, I hear athletes say “I don’t keep peanut butter in my house. It’s too fatty, too fattening.” or “I ration peanut butter to once per week—on my Sunday morning bagel.” They try to stay away from peanut butter. That’s just nuts!

Yes, peanut butter is calorie-dense. But it can beneficially fit into your sports diet. The following information explains why I vote peanut butter (and all nuts and nut butters, for that matter) to be a super sports food for athletes who want to eat well and invest in their health.”

I eat PB almost every day, especially when I’m going for a run. It’s the first thing I do when I come home from work.

In the UK I use Morrison’s Whole Nute Peanut Butter.. It’s only £1.34 for a good sized jar and it tastes a lot better than Tesco, Sainsbury’s and Waitrose. It’s funny how a slight variation in the tiny amount of oils used makes so much of a difference.

How to Pace for a Race (Part 0)

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."

I just ran a 10K race and am severely disappointed with my time and performance. I was over four (4) minutes slower than I had anticipated. And I know why.

I ran the first kilometre in 4min15sec, which is 33seconds faster than what my average pace should have been. In fact, I intended to run the first K in a little over 5mins, then speed up.

By the time I was reaching the second K marker, I knew I was struggling (my pace averaged to 4min20sec/km by this point). This was almost equal to the fastest 5K I have ever run.

From this point I went downhill (figuratively), which was not helped by the uphills (literally) on the final 3K.

My initial excuse is that I started really near the front, amongst the athletics club guys and trying to keep in the same ballpark as them killed me.

Here’s the truth: I was stupid, not in control, tired and just couldn’t pace myself anywhere near right. If I had gone a good chunk slower, I would have been a good chunk faster by the end. Tortoise and Hare.

So anyway, after this blog’s series on Running Faster - which was effective and still has more to come, eventually - I’ll be starting a section called “How to Pace for a Race”, where I will do something similar, find out from specialists how to do it effectively and try it out in the wild - and during races.

I’m hoping to have some results for the half-marathon I’m doing in a month’s time.


TL;DR Gonna start a series of posts regarding pacing yourself correctly.

'Music is a legal drug for athletes,” claims Dr Costas Karageorghis, an expert on the effects of music on exercise, at Brunel University. In his latest book, Inside Sport Psychology, he claims that listening to music while running can boost performance by up to 15%.

Music does make me run faster. I don’t say ‘help’ because I’ve found that it makes me start off too fast and I am too tired to finish. This is something I will build up to, but for the time being, I’ve been successfully listening to podcasts and audiobooks whilst running. I find listening to things that pique my interest help to reduce fatigue and aches, by taking my mind off what I’m doing.

Also in the above article is a theory of runners who are ‘associators’ and ‘dissociators’ (people who focus inwardly or on the outside world). I’m in the middle - I’m positive it’s a scale that you could plot yourself of - and 50% of the time I run with someone and chat (slower pace) and find this even easier than podcast/audiobooks or music.

'Music is a legal drug for athletes,” claims Dr Costas Karageorghis, an expert on the effects of music on exercise, at Brunel University. In his latest book, Inside Sport Psychology, he claims that listening to music while running can boost performance by up to 15%.


Yesterday I did a 5K and it was hard. I’ve been doing 10Ks at the weekends a little slower and with a companion and - most of the time - it’s been relatively easy. This 5K was the first time I’ve used music in ages and I wasn’t feeling it.

The songs didn’t make me run faster or more easily (like I presumed they would and have in the past) and even my “power” song failed to alleviate my struggle.

Maybe the fact that my apple earbuds kept falling out of my ears had something to do with the difficulty..

Music does work well and I understand the research in this article but sometimes it doesn’t - and I wasn’t expecting it. I’d even put together what I thought was a pretty decent running playlist. 

Dunno how many of you are on Tim Ferriss’ Slow Carb Diet, but it’s helped me lose 3 stone (42 pounds) and I found it relatively easy and has also changed the way I think about what I put into my body.

This website is an amazing tool for finding out what you can and can’t eat without having to Google each thing and wade through various forums.

Christmas slowed me down, but I’m a little over 1 pound from my goal weight.

Christmas slowed me down, but I’m a little over 1 pound from my goal weight.

On Sunday I was at my lowest weight that I can remember. Maybe 5 years since I was that low. I was roughly 5 pounds off my initial goal weight. Since I started losing and understanding more, I wanted to go further. But first I had to hit my initial target.
I didn’t weight myself for a few days, until this morning - I had a pretty heavy cheat day (on the very same lowest weight Sunday) - and I was up by about 6 pounds.
Totally deflated, I’ve eaten the lowest amount of grams of carbs in weeks. I’ve been cheating now and then (seeing as the diet was working so good and I felt like I actually needed more calories to make it work faster) but maybe I needed this kick. But it’s going to put a dampener on my day each day I wake up and weigh more than the lowest ever Sunday weight. I don’t want to hit that ceiling.
Picture related: I would like to be in a shape where sitting with my top off does not cause my gut to become the focal point of the room.

On Sunday I was at my lowest weight that I can remember. Maybe 5 years since I was that low. I was roughly 5 pounds off my initial goal weight. Since I started losing and understanding more, I wanted to go further. But first I had to hit my initial target.

I didn’t weight myself for a few days, until this morning - I had a pretty heavy cheat day (on the very same lowest weight Sunday) - and I was up by about 6 pounds.

Totally deflated, I’ve eaten the lowest amount of grams of carbs in weeks. I’ve been cheating now and then (seeing as the diet was working so good and I felt like I actually needed more calories to make it work faster) but maybe I needed this kick. But it’s going to put a dampener on my day each day I wake up and weigh more than the lowest ever Sunday weight. I don’t want to hit that ceiling.

Picture related: I would like to be in a shape where sitting with my top off does not cause my gut to become the focal point of the room.

Day Thirty: 10 facts about you! And now, what are your stats?
I live in Scotland
My girlfriend is following the same diet as me
I work in Media
I’ve been eating chicken nuggets for lunch for a few days because I think the extra calories are actually helping me lose weight faster - I may have been starving myself slightly before.
I’ve been buying new clothes that fit, my belts have gone through a variety of notch changes.
That’s all I can think of.. Wasn’t this whole challenge basically facts about myself? I think I should open it up to the ask box and if you want to know anything about me, I will answer them..
Start Weight: 95kgGoal Weight: 76kgCurrent Weight: 81kg
I usually measure in kg, but I like to look at stones and pounds - as I was brought up on using them. I was 15stone when I started (in July) and am now 12stone10pounds. I have lost 2stone2.. 
So any questions?

Day Thirty: 10 facts about you! And now, what are your stats?

  1. I live in Scotland
  2. My girlfriend is following the same diet as me
  3. I work in Media
  4. I’ve been eating chicken nuggets for lunch for a few days because I think the extra calories are actually helping me lose weight faster - I may have been starving myself slightly before.
  5. I’ve been buying new clothes that fit, my belts have gone through a variety of notch changes.

That’s all I can think of.. Wasn’t this whole challenge basically facts about myself? I think I should open it up to the ask box and if you want to know anything about me, I will answer them..

Start Weight: 95kg
Goal Weight: 76kg
Current Weight: 81kg

I usually measure in kg, but I like to look at stones and pounds - as I was brought up on using them. I was 15stone when I started (in July) and am now 12stone10pounds. I have lost 2stone2.. 

So any questions?

coketalk:

Came across this at the market today. Thought of all of you.

I’d love to find this. The India Pale Ale to the left is one of the staples of my cheat days!
Is this a popular brand in the US of A? In Scotland is starting to come in..

coketalk:

Came across this at the market today. Thought of all of you.

I’d love to find this. The India Pale Ale to the left is one of the staples of my cheat days!

Is this a popular brand in the US of A? In Scotland is starting to come in..

Full Disclosure: Saturday - Saturday past, this blog has been in full-auto mode, while I soaked up some sun in Italy

I knew it was going to be a struggle, what with all the amazing pizza and pasta, but I thought I might get by with all the seafood, chicken and grilled vegetables available.
But I only managed to stick it 3 days and, even then, I wasn’t the most strict I have been. Restaurants every meal and a lack of options are easy excuses but I also wanted to eat some Gnocci that wouldn’t be available at home..
I did manage to do some exercise: 2 days I ran down to the village and then ran back up a very steep hill. Another day I hit the (albeit small - but empty!) gym, where I did some HIIT running and some weights (heavier than I had been previously doing). Not including all the walking and a little swimming.
I put off weighing myself on Saturday afternoon and Sunday, but decided to see what the damage was this morning..
I was the exact same weight as what I had left on. This was pretty confusing to me and I have considered that it may be due to one of the following:
I didn’t eat as badly as I thought (unlikely)
The exercise cancelled out the bad foods (not very likely)
The weather had something to do with it (it was nice)
I wasn’t eating enough on the diet and my progress was stunted by the minimal calories I was ingesting (no idea).
I wish I could figure this out, but I’m not sure how. This is actually the lowest that I have been at the start of the week (I have 6 days until next cheat day), so I’m hoping I can jump this barrier and drop to a lower weight than ever.
Any idea why I didn’t put any weight on?

Full Disclosure: Saturday - Saturday past, this blog has been in full-auto mode, while I soaked up some sun in Italy


I knew it was going to be a struggle, what with all the amazing pizza and pasta, but I thought I might get by with all the seafood, chicken and grilled vegetables available.

But I only managed to stick it 3 days and, even then, I wasn’t the most strict I have been. Restaurants every meal and a lack of options are easy excuses but I also wanted to eat some Gnocci that wouldn’t be available at home..

I did manage to do some exercise: 2 days I ran down to the village and then ran back up a very steep hill. Another day I hit the (albeit small - but empty!) gym, where I did some HIIT running and some weights (heavier than I had been previously doing). Not including all the walking and a little swimming.

I put off weighing myself on Saturday afternoon and Sunday, but decided to see what the damage was this morning..

I was the exact same weight as what I had left on. This was pretty confusing to me and I have considered that it may be due to one of the following:

  • I didn’t eat as badly as I thought (unlikely)
  • The exercise cancelled out the bad foods (not very likely)
  • The weather had something to do with it (it was nice)
  • I wasn’t eating enough on the diet and my progress was stunted by the minimal calories I was ingesting (no idea).

I wish I could figure this out, but I’m not sure how. This is actually the lowest that I have been at the start of the week (I have 6 days until next cheat day), so I’m hoping I can jump this barrier and drop to a lower weight than ever.

Any idea why I didn’t put any weight on?