Tuesday, 25 September 2012


Adidas miCoach Game, starring Jessica Ennis. Learn the individual techniques of globally recognized athletes, whilst they help you to reach your fitness and training goals, miCoach delivers a feature-rich, sports-specific approach to home console training systems.

miCoach features 18 of adidas’ athletes across 6 different sports on-disc and via downloadable content; including Kaka, Manuel Neuer, Jessica Ennis, Ana Ivanovic, Will Genia and Ma’a Nonu for you to train side by side with.
In addition to training alongside players, every athlete presents a master class specific to their sport and there’s a special bonus master class from the manager of current La Liga Champions, Real Madrid’s, Jose Mourinho...

miCoach is available on Kinect for Xbox360 and PS3 Move.

 ...and I have a copy of the Xbox Kinect game to give away...Competition time!
 For your chance to win a copy of the game all you need to do is answer the following question:
What sport did Jessica Ennis win gold in this year's summer olympics?
Was it:
a) Triathlon
b) Pentathlon
c) Heptathlon
Email your answer to runningokintheuk@gmail.com with subject miCoach before 12pm (GMT) 8th October 2012
For further information:
Link to trailer http://micoachgame.com/
Link to the miCoach Facebook and Twitter profiles

Wednesday, 19 September 2012


...I repeat I am not an Ultrarunner!

A couple of weeks ago I declared that I was going to run a hilly marathon and then my first Ultra of 32 miles, all within 4 weeks from my declaration. I announced it on Twitter, to running partner Brian (who planted the original seed in my head) and was itching to get things booked up.

Brian had been taking a little time out due to a knee injury, he's back running now and we agreed to see how his knee went before committing to the races.

I was literally going to sign up there and then but would wait it out. Trouble is though while waiting on Brian's progress I had a run to work, a 12.5 mile run, that's 12.5 miles of thinking time, that's 12.5 miles to bloody come to my senses!!! What was I thinking!

The marathon that I had planned was last weekend and is no stroll in the park, I ran it last year and it's bloody tough and I mean super tough. It takes place on the North Downs Way, including St Martha's hill (If you know the area, you'll know what I mean) and then two weeks from now the small task of running 32 miles.

I am in no way physically or mentally prepared to run an Ultra and probably a good 8 weeks to get into reasonable marathon condition.

I have said in a previous post on the subject that I am, and continue to be in awe and inspired by people who complete these ultra marathon's but it really is not for me at this stage in my running life.

It probably doesn't help that I'm reading Scott Jurek's latest book at the moment 'Eat and Run' (review coming soon). It's quite easy to get lost in the Jurek's tales of ultrarunning and fantasise on attempting these distances myself.....No, No, No and No!

Reading the book has influenced me make a few changes in my diet.
Although Scott Jurek is a strict vegetarian (which I could not be) I'm now trying to cut back on processed meat, and cutting out bread and as much dairy as I can and get some more plant base foods into my diet

My working week diet is now something like this:

Porridge is just as easily made and tastes the same with soya milk with a drizzle of honey and sprinkled with some flax seeds.

Elevenses is now usually a banana and  handful of seeds and nuts (M&S do a nice mix flavoured with soya sauce)
Lunch is pretty much a tuna or mixed bean salad followed by a 9bar or Carmans cereal bar

Mid afternoon an apple and handful of nuts and raisons.

Dinner with the family in the evening is generally reasonably healthy but I don't mind too much what I eat if I've stuck to my new daily menu and got out for a run that day.

So that's where I am at the moment, in the wilderness of running with no planned races. I'm no longer running 'naked' (see last post) the stat's are back in the form of the Endomondo App on my phone. The goal now is to keep a good base fitness going through the Autumn and Winter before ramping up for a spring marathon.....that's 26.2 miles and not a yard more!

Saturday, 1 September 2012

Sweet potato shepherds pie

I was fortunate enough to spend 45 minutes listening to a sports nutritionist from a Premiership football club this week. Although a lot of things were common sense, there were a couple of eye opening facts that I didn't know about and some old myths blown out the water.
When I ran the London marathon this year I carb loaded on pasta everyday the week before...tut..tut..OLD NEWS! Pasta and bread are now OUT!
Carbs should now come from natural sources such as potatoes and butternut squash. Sweet potatoes are high in antioxidants, and help to prevent inflammatory problems. High in potassium (good for us runners) which helps to maintain fluid and electrolyte balance in the body. Sweet potatoes are good for alleviating muscle cramps. Potassium deficiencies are a cause of muscle cramps. Making sweet potatoes a regular part of your diet, you can expect an energy boost and fewer muscle cramps and injuries.
Below is my take on the classic shepherd's pie but using sweet potatoes instead of the familiar white potato.
Serves 4

  • 1.25kg Sweet potatoes
  • 500g Lean Beef Mince
  • 1 carrot grated
  • 1 onion finely chopped
  • 1 'glug' Worcester Sauce
  • 1 Tablespoon cooking oil
  • 1 beef stock cube
  • 50ml water
  • Knob of butter
  • Salt
  • Pepper
  • Grated cheese
Serve with:
  • Baked Beans
  • Brown Sauce
  • Preheat oven to 190 degrees C
  • Peel the sweet potatoes, cut into halves and boil until soft and cooked
  • Heat the oil in a large pan and fry the onion until soft.
  • Add the mince and brown.
  • Add the grated carrot and combine with the onion and mince.
  • Crumble in the stock cube and add the water and Worcester sauce and stir
  • Season well and simmer until the sweet potatoes are cooked.
  • Mash and season the potato with the butter and cheese.
  • In a large ovenproof dish spread the mince covering the base of the dish
  • Spread the sweet potato over the mince, and place in the oven and bake until golden.
  • Serve with baked beans and a good squirt of brown sauce.