10Km Run Melbourne

Run MelbourneToday I (Mark) ran my first ever 10Km run! I finished in 1:08:11.1.

I had 3 goals going in, the settle for goal was 70 mins, the push goal was 65 minutes and the BHAG was 60 minutes.

Everything went mostly to plan, except that I used up almost all of my phone battery on the train on the way in clearing out my massively overweight inboxes. I was in the process of taking the pre-race selfie when the phone turned off. So I ran with no music/podcasts, no idea of my time/speed and only the flags on the side of the road to tell me how far I’d come.

In other words, I had nothing but my thoughts to run with and no idea of how fast I was going. I paced myself pretty well though, only slowing to a walk twice for a drink. I managed to find a couple of people (one of whom was about 7′ tall) that was running at a good pace for me, so I kept him as my guide most of the way (I think I passed him about 7Km in)

Run Melbourne Certificate2About 1.5Km in my left Achilles started to niggle but it never did any more than niggle all the way. After about 8Km the knees were starting to get a bit tight, but I pushed through that okay too.

Overall, really happy, and cant wait for the next one. Maybe a half marathon….

oh and if you haven’t donated, there is still time:

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Why Diets Fail

PearHistorically two out of five people will quit a new diet within the first seven days, and only one in five will make it three months. Of those who do manage to stick to their diets and lose weight after a few months, the majority—80 to 90 percent—will regain all their weight and more

What’s wrong with diets? Why don’t they work?
The weight cycling problem stems from the very way diet is defined. It
usually refers to a temporary change with an end in sight—a fad. Instead
of steady, healthy weight loss, many turn to unhealthy fad diets for
immediate gratification. While weight may be lost rapidly with most fad
diets, it’s likely to creep back on once normal eating resumes.
Weight regain is not simply due to lack of willpower, as some claim.
There are real physical consequences of fad dieting that set dieters up
for failure. Here’s a look at four ways fad diets alter body physiology, and
why it’s almost impossible to maintain weight loss on these diets:

#1: Muscle loss

The typical dieter engaging in calorie restriction loses 75 percent of their weight as fat and 25 percent as muscle. This muscle is what we desperately need to increase or metabolism and stay healthy.

#2: Slow metabolism

Muscle is a metabolically active tissue, meaning it takes more energy
(calories) to be maintained. Fad diets that result in muscle loss ultimately
reduce metabolism, making it difficult to maintain weight loss.

#3: Depriving the body of essential nutrients

Fad diets are often devoid of essential vitamins and minerals, which may
lead to significant side effects—including irritability, headaches, mood
swings, mental fatigue, and digestive upset—and serious long-term

#4: Poor satiety

On a fad diets we never feel satiety (full) so we are constantly hungry, which can quickly mentally undo all our best intentions. Good nutrition includes regular healthy snacks to keep us feeling full.
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