Weight loss is often overlooked by runners but an important part of the recipe in the meal of running. I believe every runner has an optimum weight, one that allows them to run their most consistent pace over their chosen distance. The distance usually dictates the weight initially i.e. Usain Bolt isn’t going to run his best marathon looking like he does at the moment. Whereas Mo Farah probably needs to eat a few cheeseburgers if he’s going to challenge Usain for a 100m dash.

As a marathon runner I’m normally looking what my Wife describes as ‘skinny, bordering on ill’. She has never been a big fan of my marathon ‘look’ after I have probably dropped 6-8kg from when we first met. (though that was 20 years ago) In those days I was a 3-5 times a week gym junkie and I can see her point of view, marathon runners ain’t built for modeling normally. Currently I’m sitting on 69kg which for a 6 foot tall man isn’t probably the ‘norm’ but for a marathon runner is just about perfect. I’m happy to be where I am and realise this is making a big difference to my training and pace. Because of the extra workload I’ve been putting in lately, and also dropping a lot of sugar from my diet, I’m probably 3kg less than normal. This has not gone down well with my Wife.

Ultimately all runners have a perfect weight and , like with all things running, finding that goal weight is difficult. This can be down to cravings (I mean who doesn’t really love donuts? !) or just the inability to put in the exercise needed to shift the kg’s. Then once you actually hit what you consider to be your goal weight there is normally some effort involved in keeping to it. I realise that me keeping to 69kg will be difficult long term but can sustain it for a period of time while I train for the World Masters marathon on November. After that I will have a few months running back to a normal 100k a week . It is important though to keep a good foundation so when you step up for your next goal (there is always a new goal) you need to be able to hit your ideal weight again.

Over time does this ideal weight change? I would assume yes. As we get older it will be more and more difficult to hit the weight you considered ideal the previous year. As I move into my fifties next year will I be able to maintain 69kg for race season ? Who knows, but one things for sure , I’ll be making a big effort to get close, no point in slowing down is there ?

So to sum up if you can drop weight your running will improve, it’s like adding a turbo-charger but there will be some pain and effort involved. Long term though you get use to the constant hunger pains. Only joking, you learn to substitute good food for bad and also you get to run more. C’mon, it’s all good…..

Trail run this afternoon with a Hobbit and Justin from the SGTRC. Very hilly but enjoyable session with some testing sections of soft sand. Got back to my desk and the Garmin is predicting big things ahead… anyone got any EPO for sale ?

I must admit to having a sweet tooth and like another one of my good running friends, Dave ‘Sugar’ Cane, cannot resist pancakes or crepes. I even dig the American or Canadian version with bacon, maple syrup and scrambled eggs. It just works , big time ! With the current anti sugar revolution going on can we still justify eating pancakes after a long run (or any run really!) ..I hope so. Being a runner you give up many things in life and it is a sacrifice I gladly make. The social diary is empty (must to my Wife’s disgust) , alcohol and junk food is off the menu and all food is interrogated for it attributes and benefits or not. Pancakes though seem to have so how had a stay of execution and are still talked up in the many running mags and internet as the perfect post run nutrition.

This recipe was from Runners World so it must be good…Pancakes the perfect fuel. Thank you Pam Anderson.

MAKES: 16 pancakes
SERVES: 8

INGREDIENTS:
1 cup white flour
1/3 cup each: cornmeal, whole-wheat flour, and old-fashioned rolled oats
4 teaspoons sugar
1 teaspoon salt
1 teaspoon baking powder
½ teaspoon baking soda
1 ½ cups low-fat buttermilk
½ cup low-fat milk (or water)
2 large eggs
2 tablespoons vegetable oil, plus extra for brushing the griddle
1 teaspoon vanilla

DIRECTIONS: Heat a large non-stick skillet or griddle over low heat. Mix flour, whole grains, sugar, salt, baking powder and baking soda in a bowl. Note: white flour is included to provide fluffiness. If you don’t have all three whole grains, pick one and use the following ratios: 1:2 whole wheat to white; 1:1 oats/cornmeal to white. Microwave buttermilk and milk for 30 seconds in a 2-cup measuring cup. Whisk in eggs, oil and vanilla. Pour wet ingredients into dry; whisk until just mixed. Return batter to measuring cup. Increase heat to medium and brush skillet with oil. When oil starts to spider, pour batter 1/4 cup at a time. When pancake bottoms are golden brown and tops start to bubble, after about 2 to 3 minutes, flip pancakes; cook until golden brown on other side. Repeat, brushing skillet or griddle with oil. Serve hot.

KILOJOULES PER SERVING (two pancakes): 1240
CARBS: 26g
FIBRE: 2g
PROTEIN: 8g
FAT: 6g

10 Super Spins On Pam’s Recipe

1 MUSCLE MOTIVATOR
Bake in dates, raisins and cinnamon. The potassium in dates and raisins gives you protection against muscle cramps. Anti-inflammatory cinnamon reduces soreness.

2 STOMACH SOOTHER
Mix fresh apricot and fresh ginger into batter; top pancakes with honey. Fibre from apricots, slow-digesting honey, and ginger can help calm an upset stomach.

3 CRANBERRY OAT
Mix ground oats with white flour (1:1 ratio); add oatmeal, dried cranberries and orange zest to batter; top pancakes with cooked cranberries and cinnamon. Oats provide good-for-you fibre, while vitamin C in cranberries can help convert fatty acids into energy.

4 ESPRESSO DELIVERY
Sub espresso for half the milk; mix cocoa powder and hazelnuts into batter; top with raspberries. Caffeine reduces the brain’s perception of exertion, improving performance. The B vitamins in hazelnuts help your body process energy more efficiently.

5 PB BOOSTER
Use only whole-wheat and white flour (1:2 ratio), mix bananas into batter; top pancakes with peanut butter and apple slices. Whole wheat and peanut butter combine to make a complete protein with all the essential amino acids needed for muscle repair.

6 QUIRKY QUINOA
Mix quinoa and white flour (1:1 ratio); add lemon zest, cinnamon, nutmeg and blueberries to batter; dust with powdered sugar. Quinoa is a quality protein because it contains all essential amino acids, ideal for vegetarians.

7 GREEN MONSTER
Mix chopped baby spinach leaves into batter; top with strawberry puree and a sprinkle of powdered sugar. Strawberries are packed with vitamin C, and spinach provides a heavy dose of vitamin K for bone health.

8 GUAC IT OUT
Mix corn kernels into batter; top pancakes with homemade guacamole. Avocados contain good fats to lower bad cholesterol. Corn’s high fibre and B-complex vitamins have been shown to help regulate blood sugar.

9 AZTEC WARRIOR
Mix chilli pepper, unsweetened cocoa powder and chopped dark chocolate (70 per cent cacao) into batter. Chilli peppers contain capsaicin, which can relieve a stuffy nose. The flavonoids in dark chocolate can help lower high blood pressure.

10 FIG & PEAR FIBRECAKE
Mix figs, pears and walnuts into batter; top with vanilla Greek yoghurt. Figs, pears and walnuts pack in the fibre, while protein-rich Greek yoghurt satisfies your appetite.

After meeting my mate Luke for a sneaky afternoon latte my evening run felt a lot easier and the pace a tad quicker than the norm. Was it the second coffee for the day or just my legs recovering from the City to Surf marathon ? I know my friend Dave ‘Sugar’ Cane likes a sneaky coffee pre-racing but never really tried this myself. There has been numerous studies linking the mental boost the coffee gives you and this has the added benefit of a physical benefit to-boot. So it sounds all too good to be true. maybe one of the few stimulants we can still legally take.

This brings me nicely along to the subject of doping in sport. It was unfortunate to see a lot of Kenyan’s falling foul of the testing regimes pre-Olympics but for these athletes they are competing against so many talented runners just for a spot on the team. Add to this the pressure of performing from their families as they really do face life or death struggles. With a slack administration turning a blind eye to the ”chemical advantages” it is difficult to walk away. Finally the knowledge that their team mates may be doping and gaining an advantage and the temptation becomes unbearable. I am not condoned drug testing, but I can see how for some the choice is difficult.

Maybe they should drink more coffee ?

Just set up a new category so my first blog on Nutrition. For a runner fuel is everything, like all machines with moving parts if you run out of fuel, or put the wrong fuel in, there’s going to be problems. I’ll go into detail regarding my views on the right food to fuel you but needless to say my first tip is to avoid man made sugar. If you learn nothing from this blog site but this,  my job is done.