#jonandthegiantwall

[jonandthegiantwall]

The Wall 2017: What, no pizza?

Will there be food en route?

“Yes we will have well-stocked and themed Pit Stops along the route. Trust us, you won’t go hungry at The Wall. Check out the Pit Stop line up from 2016:

Pit Stop 1 Lanercost 13 miles. The Tuckshop. Water, squash, electrolyte drink, classic school sweets, crisps, bananas, biscuits, cakes, chocolate.

Pit Stop 2 Cawfields 27 miles. Shell’s Cafe. Water, squash, electrolyte drink, tea, coffee, bovril, hot chocolate, cake, biscuits, bananas, sweets, crisps, variety of sandwiches, sausage rolls, sausages, chicken drumsticks, samosas.

Pit stop 3 Hexham 44 miles. Jim’s Pub. Water, squash, electrolyte drink, tea, coffee, bovril, hot chocolate, scampi fries, pork scratchings, hot soup & roll, crisps, biscuits, bananas, sweets, chocolate, cake, quiche, pork pies, corned beef pie, sausage rolls, CLIF shot blocks and gels, shandy!

Pit Stop 4 Newburn 62 miles. All Night Garage. Water, squash, electrolyte drink, tea, coffee, bovril, hot chocolate, dandelion and burdock, chocolate, bananas, sweets, crisps, sandwiches, biscuits”

If someone could call Dominos, please?

[jonandthegiantwall]

Innovations in masochism

“Why not? I said, “why not loop back to home every 10km on a 40km run over the weekend? I wouldn’t need to carry anything!”

“I’ll be in the cinema,” said Lucia, “waiting for you so we can finish Season 3 of Bosch off.”

[jonandthegiantwall]

Energy expended vs input

Been trying some math-fu on this run thing.

Popular formula give Heart Rate Max (HRM) of 167 = 220 - age. Heart Rate Reserve (HRR) = max - resting = 167-50 = 117. 50+117/2 = 108bpm.

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.586.2772&rep=rep1&type=pdf suggests VO2 is proportional to Heart Rate (HR). http://www.builtlean.com/2013/04/01/fat-burning-zone-myth/ and other places suggest that %fat burn at 50% VO2 is 60%. 

Suppose the run will take 12000 kcal. At 50% VO2 that 7200kcal fat and 4800kcal carbs. 4800/14 hours = 342kcal/hour. I can replace carbs at 200kcal per hour through gels and drinks, leaving a 142kcal/hour deficit. 

142kcal deficit per hour = 1988kcals deficit oner the whole run = 600g carbs, or just about what the body’s muscles have in store (2000kcal).

Slower makes it easier, faster harder to remain charged up.

Looks like I should be running at 50% MHR, or approx 108bpm.

[jonandthegiantwall]

Nutrition? What’s that?

From  https://www.outsideonline.com/1915526/yes-you-can-run-ultramarathon:

“Off the line, you’re full. You don’t need anything for the first hour, maybe two hours,” Blende says. After that, you’ll have to start eating or drinking calories. But while you’ll burn about 100 calories per mile, your body can only absorb about 240 calories per hour, so it’s important not to eat too much, or you can get sick.

“It’s a deficit sport. You can’t eat all that you’re expending,” Blende says. “The best way to consume calories during a 50-mile race is to think of dripping them in like an IV.” She recommends setting a watch on a timer so it beeps every 15 minutes. Each time the alarm sounds, eat or drink something, whether it’s a gel, chew, sports drink, a peanut butter and jelly sandwich, or a baked potato dipped in salt. “Leave a little of everything in your drop bag,” Blende says. “Leave your gels, your chews, your sports foods, your mixed drinks, because you might need it or you might have dropped something.” As for hydrating, the rule is simple: Drink according to thirst.

Should your stomach get upset, slow down, stop eating, or take in less. Keep up your hydration if you’re thirsty, and then start adding things back in. “Sometimes when you throw up, it’s really just your body saying, ‘OK, I’m wiping the slate clean, let’s start over,’” Blende says. Keep calm, and keep moving.

[circlii]

Nutrition? What’s that?

From  https://www.outsideonline.com/1915526/yes-you-can-run-ultramarathon:

“Off the line, you’re full. You don’t need anything for the first hour, maybe two hours,” Blende says. After that, you’ll have to start eating or drinking calories. But while you’ll burn about 100 calories per mile, your body can only absorb about 240 calories per hour, so it’s important not to eat too much, or you can get sick.

“It’s a deficit sport. You can’t eat all that you’re expending,” Blende says. “The best way to consume calories during a 50-mile race is to think of dripping them in like an IV.” She recommends setting a watch on a timer so it beeps every 15 minutes. Each time the alarm sounds, eat or drink something, whether it’s a gel, chew, sports drink, a peanut butter and jelly sandwich, or a baked potato dipped in salt. “Leave a little of everything in your drop bag,” Blende says. “Leave your gels, your chews, your sports foods, your mixed drinks, because you might need it or you might have dropped something.” As for hydrating, the rule is simple: Drink according to thirst.

Should your stomach get upset, slow down, stop eating, or take in less. Keep up your hydration if you’re thirsty, and then start adding things back in. “Sometimes when you throw up, it’s really just your body saying, ‘OK, I’m wiping the slate clean, let’s start over,’” Blende says. Keep calm, and keep moving.

[jonandthegiantwall]

109.7km run last week

That’s the full distance. Just got to do it in one day now:)

[circlii]

Jon and the Giant Wall run profile.

[circlii]

The Wall 2017: What, no pizza?

Will there be food en route?

Yes we will have well-stocked and themed Pit Stops along the route. Trust us, you won’t go hungry at The Wall. Check out the Pit Stop line up from 2016:

Pit Stop 1 Lanercost 13 miles. The Tuckshop. Water, squash, electrolyte drink, classic school sweets, crisps, bananas, biscuits, cakes, chocolate.

Pit Stop 2 Cawfields 27 miles. Shell’s Cafe. Water, squash, electrolyte drink, tea, coffee, bovril, hot chocolate, cake, biscuits, bananas, sweets, crisps, variety of sandwiches, sausage rolls, sausages, chicken drumsticks, samosas.

Pit stop 3 Hexham 44 miles. Jim’s Pub. Water, squash, electrolyte drink, tea, coffee, bovril, hot chocolate, scampi fries, pork scratchings, hot soup & roll, crisps, biscuits, bananas, sweets, chocolate, cake, quiche, pork pies, corned beef pie, sausage rolls, CLIF shot blocks and gels, shandy!

Pit Stop 4 Newburn 62 miles. All Night Garage. Water, squash, electrolyte drink, tea, coffee, bovril, hot chocolate, dandelion and burdock, chocolate, bananas, sweets, crisps, sandwiches, biscuits

If someone could call Dominos, please?