Ralph's Health

Very pleased with my run last night, which beat my previously set time for the 5.4 mile run. In the dark, quite cold and therefore not too boggy underfoot, but still some bog. 49:48 is a good time, was tired at end though. This brings me to the end of January. I did not set any specific targets for the month apart from beating my previous bests in the dark, which I have achieved for the two runs over Kerridge ridge. Here is the data from last night:

Went for a more casual run today, my 5.4 mile run in the sun, slower pace 58 mins. Very muddy and I made the wrong decision with my shoes, Rocklits are no good in the mud compared to mudclaws. Anyway, just measured my blood pressure, average over three readings was 110/67 at 85bpm. Very good :-) Last night I had fish for tea, was quite nice Tilapia, not at all fishy. Ironically, Sharon was not so keen. Scrambled egg and smoked salmon with baked beans on toast for lunch, then out for a walk with family and Briscola for tea.

My weight has dropped significantly this week. I think combined with the extra running and the diet changes I've made since I got my cholesterol results. Here is what I've been eating: Monday Breakfast - Bowl of cereal, oatflakes, dried fruit and nuts, skimmed milk, Fruite smoothie, tea, CLO Lunch - Mushroom and leek soup, bread and butter, pint of orange and soda Tea - chicken, pepper, onion, fresh tomato, garlic wraps with hot chilli sauce, Strawberries and low fat ice cream Snacks - peanuts, skimmed milk Tuesday Breakfast - Bowl of cereal, oatflakes, dried fruit and nuts, skimmed milk, Fruite smoothie, tea, CLO Lunch - Sandwich, smoked chicken, olives, tomatoes, lettuce, water, frothy coffee Tea - chicken, mixed bean, pepper, onion, tin tomato, garlic tacos with hot chilli sauce Snacks - crisps, skimmed milk Wed Breakfast - Bowl of cereal, oatflakes, dried fruit and nuts, skimmed milk, Fruite smoothie, tea, CLO Lunch - Sandwich, salad, olives and sundried tom

Ran about 16 miles last night, 15 of which was at almost race pace, with Dave. Up onto Shining Tor via Lamaload, down to Windgather, then through the bog and across a river over to Charles Head, back down to village. It took us about 2:45, which is a pretty good pace. We were at the top of Shining Tor in 1:13. I did a good run on Wednesday too, I was racing on my 5.4 mile route and came 9 seconds slower than my personal best set during the day in mid Jan. I think this qualifies as achievement met for beating my personal best at night, as I set that challenge to myself before I then went onto run faster during the day. Here are the details for the BP:

Last night I ran my 5.3 mile run which taken me onto ridge then along to White Nancy. I was going really fast until my head torch failed on last leg which slowed me down considerably. I still got my night time personal best in 56:something.. Amazing considering I could not see a thing due to fog and loss of light. It was really muddy though and I took a tumble early on. Got very wet and muddy, loved it.

Good article on cholesterol: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/

I've been reading up on fats, and come to understand that trans fat is a killer and should be avoided at all costs. It is labelled as Partially hydrogenated fat, or hydrogenated in the ingredients lists. Trans fat has a double negative effect on cholesterol in the blood: it Lowers HDL and increases LDL. Here is a good article on the current legislation surrounding it: http://www.independent.co.uk/life-style/food-and-drink/features/dying-for-a-burger-why-are-trans-fats-still-legal-in-the-uk-2351306.html I have read others that back up a lot of what is in here. But the good news is: That idea holds, if the shops that were first to ban trans fats are anything to go by. Waitrose, Marks & Spencer, and the Co-operative are now completely free of trans fats in their own brands, and were so long before the Government initiative. They're undeniably upmarket. And because there isn't an outright ban across the country, it makes sense to conclude that it depend

Dave and I completed a 21 mile run yesterday which took us from Bollington, up Shining Tor, across to Cat and Feddle, then over to Wildborclough and Up Shutlingsloe, then finally down into Langley, up onto Teggs Nose and back to Bollington via Kerridge Ridge. Epic sized run with over 4000 ft of climb (according to Dave, my Garmin Connect says different). Here are the details: A few photos: Looking up to Shining Tor Shutlingsloe in background Top of Shining Tor - V Windy so holding on Top of Shut

Bad news on the Cholesterol results: Total Cholesterol: 6.3mmol/l up from 5.1. Ideal is less than 5 LDL Cholesterol: 4.5 mmol/l up from 3.7. Ideal is less than 3 Triglyceride: 1.2 mmol/l up from 0.9mmol. Ideal is less than 2 HDL Cholesterol: 1.23 up from 1.0. Ideal is more than 1 So my LDL is the problem, need to focus more on my diet now. Will have action plan prepared soon.

Sharons birthday last night, curry and beer means I've well and truely broken my period of abstinance on beer for January. Must try harder. No running last night either. I had planned to run with Macc Harriers tonight over Cat and Fiddle way, but Tom has asked if he can run with me and I said I'd take him out tonight. I'll try him on something relatively easy and short I think. I'll let him have my mega head torch too. My cough is still lingering, changed to a more productive one now, so not so annoying. I'm hoping to do a 20 mile run on Sunday so will need to start preparing for it towards end of week. Will need to rest on Friday and Saturday and start carbo loading.

Last night I ran in the dark and got a new personal best time for my standard 4.9 mile run. Did it in 43:03 which is 1:26 faster than previous best set during daylight in November 2011. Very pleased with this, especially as I'm still fighting off a cough. I should be able to get sub 43 minutes now:

Dave and I ran another Shining Tor yesterday in cold but sunny conditions. Camera batteries died though so no piccies of a great run. Here is the route:

Dave and I ran up to Shining Tor from Pyms Chair, then back round the lake via Buxton Old Road. Was very wet and windy, first time running with hoods up for a while...

I've had to fast since about 8pm last night in preparation for a blood test later this morning, weight recorded is lowest for a long time. Feel hungry. I still have a pesky cough which kept me awake most of the night too. I did a 10 mile run last night and did not cough while running. Weird. I've put my entry in for the Edale Skyline race at end of March. 21 miles is a LONG way, need to prepare for it.

Possible Race Calendar for 2012 Sun 5 Feb             10:30     Mickleden Straddle                         14.3m    £5               http://denbydaletravellers.org.uk/Club_Events.html Sun 4 Mar            11:00     Cloud Nine (Congleton)                   9m         £6 (Preentry only) http://www.fellrunner.org.uk/races.php?id=2037 Sun 25 Mar          10:30     Edale Skyline                                     21m       ?             http://www.dpfr.org.uk/ Sun 22 Apr           11:30     Kinder Downfall                               9.6m      £4 (Preentry only) http://www.cs.man.ac.uk/~temples/hc/ Wed 9 May         19:30     Rainow 5                                           5m         £4               http://www.fellrunner.org.uk/races.php?id=1854 Sat 12 May          14:00     Bollington Festival 3 peaks            5.6m      £5               http://www.fellrunner.org.uk/races.php?id=1625 Sat 19 May          14:00     Shining Tor                                        7.5

I've developed a cough, damn. Not sure if I can run with it, I was planning on running with Macc Harriers tonight. See how I feel later. I ate alot of food yesterday, including mince pies and cakes. Paying the price now.

I did a night run on my Kerridge Ridge standard 4.9 mile route last night. I did it in 44:49, only 22 seconds slower than my all time personal best for this route done one Sunday in November 2011. Very pleased with this result, especially considering how muddy and slow going it was in parts, and in the dark as well. I'll attempt to get a personal best in the dark on this route by the end of the month.

Did a nice run up onto Bakestonedale and through Styperson pool last night. Headlights worked well. My Mudclaws were sorely missed in the mud. I had my Rocklits on and they are very different.

Last night was pouring with rain. I ran with my new head torch http://www.ayup-lights.com/products/78/  and shoes http://www.inov-8.com/New/UK/Product-View-Mudclaw-333.html?L=26 . The weather was really lashing down, so much that I was in my Goretex top. Very wet underfoot, but I still managed to get my best night time for this run. I put it down mostly to being able to see well, combined with sure footing. I have a new aim for January 2012 which is: To beat my best day time at night on my two standard runs that take me over Kerridge Ridge. For the one I've been doing in the dark mostly I'll need to find another 3 minutes or so, but I reckon this will be easy enough if I don't have to wear my rain coat. The other run which goes the other way round the ridge will be more challenging.

I've been on holiday to Grand Canaria for a week. I did quite a bit of running, around 39 miles, including a nice run up into the mountains, I did 725 metres of climb on holiday. I'll post up some pictures at some point, along with the route data. I need to do my objectives review for December, but here is a set of highlights for the running portion, I suspect the pressups and other points are not so well represented: 15 Activities 119 miles 4545 metres of climb 5.3 mph average speed 7.9 miles average run length Some New Years resolutions: 1. Get my cholesterol measured and checked - appointment booked 2. No alcohol in January after heavy run up to christmas and holiday 3. Maintain weight at 80 - 82 kg I need to set some new running goals but will review December objectives before I do that.