The Yasso 800 workout is a great interval session for runners aiming towards a marathon, they give a very good idea of your marathon capability. They also make for a great test set, a test set being something that can be completed every 4-6 weeks which gives an indication of performance improvements. Ideally test sets should be completed when relatively recovered!

So what are the details of a Yasso 800 workout? Simply it is 10x 800m repeats. Each repeat should be run at your target marathon time in hours & minutes converted to minutes & seconds. Example: If your target marathon time is 3hrs 30mins your Yasso 800m rep target time would be 3mins 30secs. This is to be repeated 10x with easy jog recoveries that last for the same duration i.e. 3mins 30secs.

On completion of the 10 repetitions if you are able to hit your target times for all 800m reps it is said to be a great indicator of your ability to run that marathon time.

The workout is challenging with the reps themselves totalling 8km, assuming 400m is jogged in the recovery this totals around 12km. It would also be wise to ensure a thorough warm up and cool down before attempting this set.

If you are new to running it would also be very sensible to build this workout up. Say start with doing 4x 800m’s, all being well perhaps add an 800m repetition each week. Likewise if you are a very accomplished runner and find completing the workout not that much of a challenge you could either aim for quicker times each repetition or reduce the recovery times down. As an ironman athlete I use this as a test set when doing big brick sessions, brick session are bike to runs. I aim to complete the 800′s in my ironman marathon target time, after a tough bike this proves to be a good indicator of my ironman marathon time too.

Click the link below for a session plan and workout log. Please note there are more workouts in the members area. Simply sign in and download the session plans for free.

Interval run session – Yasso 800′s

As always live healthy, keep fit and perform to your best

It has been known for some years that the problem with  microwaved anything is not the radiation people used  to worry about, it’s how it corrupts the DNA in the  food so the body can not recognize  it. Microwaves  don’t work different ways on different substances. Whatever you put into the microwave suffers the same destructive process. Microwaves agitate the molecules  to move faster and faster. This movement causes friction which denatures the original make-up of the substance. It results in destroyed vitamins, minerals,  proteins and generates the new stuff called radiolytic compounds, things that are not found in  nature. So the body wraps it in fat cells to protect itself from the dead food or it eliminates it fast. Think of all the Mothers heating up milk in these ‘Safe’ appliances. What about the nurse in Canada that warmed up blood for a transfusion patient and accidentally killed him when the blood went in dead.  But the makers say it’s safe. But proof is in the pictures of living plants dying!!!

10  Reasons to dispose off  your Microwave 

Here are the conclusions from Swiss, Russian and German scientific clinical studies on microwaves:

1).  Continually eating food processed from a microwave  oven causes long term – permanent – brain damage by  ‘shorting out’ electrical impulses in the brain  [de-polarizing or de-magnetizing the brain  tissue].

2). The human body cannot metabolize  [break down] the unknown by-products created in  microwaved food.

3). Male and female hormone  production is shut down and/or altered by continually  eating microwaved foods.

4). The effects of  microwaved food by-products are residual [long term,  permanent] within the human body.

5). Minerals,  vitamins, and nutrients of all microwaved food is  reduced or altered so that the human body gets little  or no benefit, or the human body absorbs altered  compounds that cannot be broken down.

6). The  minerals in vegetables are altered into cancerous free  radicals when cooked in microwave ovens.

7).  Microwaved foods cause stomach and intestinal  cancerous growths [tumours]. This may explain the  rapidly increased rate of colon cancer in UK and America .

8).  The prolonged eating of microwaved foods causes  cancerous cells to increase in human blood.

9).  Continual ingestion of microwaved food causes immune  system deficiencies through lymph gland and blood  serum alterations.

10). Eating microwaved food  causes loss of memory, concentration, emotional  instability, and a decrease of  intelligence.

Based on this research, we can no longer ignore the microwave oven sitting in our kitchens…..

Reference

FORENSIC RESEARCH DOCUMENT
Prepared By: William P. Kopp
A. R. E. C. Research Operations
TO61-7R10/10-77F05
RELEASE PRIORITY: CLASS I ROO1a

A tasty protein based meal which is low in carbohydrates that provides a range of healthy fats from the grass-fed steak, coconut oil and macadamia’s. The spinach is high in fibre, iron and calcium as well a range of other vitamins such as C, E & K. This healthy lean meal will keep you full for hours.

Ingredients:

• 200g of steak, grass-fed aberdeen angus is pictured
• 100g spinach
• 10 strawberries
• 30g macdamia nuts
• 1 table spoon coconut oil

Instructions:

Dry fry steak in a griddle pan. Whilst the steak is frying put the coconut oil in a sauce pan, add the spinach and heat until the spinach is very lightly wilted. Wash the strawberries (they are one of the mos sprayed crops in the world so this is highly recommended) then chop into quarters. Add the strawberries and macadamia nuts to the spinach and serve up the steak when fried to your liking, enjoy!

SWIM CLINIC ONE – THE BASICS OF FRONTCRAWL

No matter if you are aiming to be able to swim a couple of lengths in one go or you want to be the first person out of the water in a triathlon, we will cater for all needs.

What we will cover

We will start off with two hours in the classroom going over all the elements of the Front-crawl stroke; Arm Pull, Breathing, Body Position and Kicking. The tutorial will include short video clips showing a range of techniques and swimming drills.

We will then head to the pool for two hours which we have completely booked out. Each swim clinic attendee will have their swim stroke filmed from poolside and under water, followed by technique feedback and advice, ending with tailor-made swimming drills for each participant so stroke improvements can be made.

Post clinic each participant will receive a DVD with their swim footage on and a ‘swim improvement program’ that includes the tailor-made drills to help you improve your stroke.

SWIM CLINIC TWO – HOW TO IMPROVE YOUR SPEED AND FITNESS

This swim clinic is for anyone, however please note you must be able to swim at least 400m in one go in order to attend.  The session will include information on how to improve strength, speed and fitness and will also teach you how to write your own training programmes for a range of swimming distances.

What we will cover

We will start in the pool for an hour swimming session, which will be designed to help improve your swimming speed and fitness.  It doesn’t matter how fast you can swim for this part of the clinic as the lanes will be separated into different speed groups with slightly different distances being swum.

We will then head over to the classroom for approximately two hours going over session planning, looking at weekly cycles and single sessions and how to incorporate drills within training sessions.

If you wish for your swimming session to be filmed I will be booking in 10 minute slots before the clinic starts to film and give feedback on your stroke.  Please note that slots will be booked on a first come first served basis.  A DVD and feedback form will be sent out after the clinic if you participate in the filming.

About Ollie

The swim clinic will be delivered by Ollie Williams and supported by John Williams. Ollie is an ex national level swimmer who currently competes in a number of open water and triathlon races each year. He is an ASA qualified Swimming Coach and Teacher. John is a 9x Ironman finisher, Triathlon and ASA qualified Swimming Coach. Both have a wealth of experience to share.

SMR: Foot with TP Therapy massage ball

In this clip, HFPT Personal trainer and Triathlon coach John Williams demonstrates a self myofascial release for the foot

Tips

• Place the TP massage ball in the arch of the foot
• Gently lean your body weight over the the ball so it applies pressure into the foot. On a scale of 1-10 tenderness of around 6/7 is ideal. If you feel pain – stop!
• Roll very slowly in a triangular pathway, from the ball of the foot to the heel then to the bony protusion on the outside of the foot near the little toe, back to the ball of the foot, repeat
• Relax and breathe as you roll.
• Take appprox 30-60s on each foot.

Note: Perform a metric before and after the roll and notice how much more free you move afterwards, this is because the fascia in the foot connects through various fascial pathways all the way up to the head! Releasing tension from the fascia in the foot can start a chain reaction that leads to improved motion in the ankle and entire superficial back line (posterior fascial pathway), subtle but powerful.

Questions and answers or to book a complimentary consultation, please email: info@hfpt.co.uk

When it comes to losing weight, dropping body fat and or improving health, fat is often considered the enemy. However in reality it can be a great ally, the key is to understand a bit about the different kinds of fat there are and which ones are poor quality that are detrimental to weight loss and health, and which ones are good fats that promote weight loss and health.

What follows is a very simple explanation of 4 types of fat, for a far greater understanding I would recommend the books referenced below.

1. Trans fats- these are typically formed when vegetable oils are solidified into margarines or shortening by a process called hydrogenation. These fats are not recognised by the body, infact there chemical structure is more closely related to plastic. They are highly linked to raising bad cholestrol levels and heart disease, they also impair liver function and insulin sensitivity and should be avoided at all costs!

2. Saturated fats- have a bad rep!  There is much to suggest that excess saturated fat found in processed foods and fatty meats like cheese, bacon, salami etc, particularly in conjunction with a high carbohydrate diet will raise bad cholestrol levels and increase risk of heart disease, however that said saturated fat in moderate amounts from more natural sources such as coconuts in the abscence of excess carbohydrate and systemic inflammation can prove very healthful.

3. Monounsaturated fats – are readily accepted as healthful fat that in the right amounts can help promote weight loss. Monosaturated fats can be found in sources such as olive oil, avocado’s, nuts and some animal meat. Essentially they can improve insulin sensitivity, improve glucagon response and lower bad cholesterol levels.

4. Polyunsaturated fat -  or otherwise essential fatty acids come in 2 key forms, Omega 6 and Omega 3. For ideal health we should have a omega 6 to omega 3 ratio of 1:1. However research suggests that most following a typical diet as opposed to a paleo diet have an omega 6 to omega 3 ratio of 20:1. One of the key challenges with this is that omega 6 fats are pro-inflammatory, excessive inflammation can contribute to poor healing, and many conditions such as asthma and hayfever for example which are well know inflammation issues. Omega 3 fats are anti-inflammatory, promote healing, hormone function, energy levels and heart health. Omega 6′s come in big amounts in nuts (which are good but shoud be eaten in moderation), corn, safflower and similar vegetable oils. Omega 3′s come from oily fish, lean grass fed meats (particularly beef) omega 3 eggs and some dark greens.

Take home messages

For further support on nutrition why not check out the Reduce-Reshape zone in the members area or contact one of the HFPT trainers on info@hfpt.co.uk

Referenced books:

John says “This is the best Polar watch yet for endurance training, it is quick and simple to use and is very small. it provides great data like my cycle speed, cadence, incline %’s, run speed, cadence so I can ensure I am training smart. I like that it works in water also so I can monitor my swim sessions. I have found that the G5 GPS fits nicely into the concealed pocket on my swim shorts so I can measure my distance when in open water too!”

Below is a great video that shows many cool features of the RCX5 and how it can benefit your training. Visit HFPT’s Polar shop

A very tasty, meal with well balanced macronutrients. The meal has a solid content of protein from the duck, healthy fats from the olive oil and walnuts and an adequate yet small amount of carbohydrate from lettuce, pears and orange as well as plant fibre.

Ingredients:

• 100g duck fillets 
• 100g Mixed salad
• 1 pear
• 1 orange
• 30g walnuts
• 1 table spoon olive oil
• 1 table spoon balsamic vinegar

Instructions:

Wash salad and place on plate, add crushed walnuts, thinly slice pear and add to salad. Sprinkle over the table spoon of olive oil and balsamic vinegar and then sqeeze a small amount of the orange juice over the salad, if you desire you can add some orange slices to garnish or chunks of orange into the salad. Pan fry duck in a touch of avocado or coconut oil and add to salad to finish, enjoy!

What we will cover

We will start off with two hours in the classroom going over all the elements of the Front-crawl stroke; Arm Pull, Breathing, Body Position and Kicking.  The tutorial will include short video clips showing a range of techniques and swimming drills.

We will then head to the pool for two hours which we have completely booked out. Each swim clinic attendee will have their swim stroke filmed from poolside and under water, followed by technique feedback and advice, ending with tailor-made swimming drills for each participant so stroke improvements can be made.

Post clinic each participant will receive a DVD with their swim footage on and a ’swim improvement program’ that includes the tailor-made drills to help you improve your stroke.

About Ollie

The swim clinic will be delivered by Ollie Williams and supported by John Williams. Ollie is an ex national level swimmer who currently competes in a number of open water and triathlon races each year.  He is an ASA qualified Swimming Coach and Teacher. John is a 9x Ironman finisher, Triathlon and ASA qualified Swimming Coach. Both have a wealth of experience to share.

In a previous post we’ve explained the science of a good night’s sleep, in the following video HFPT trainer Stephen gives you an effective 4 step process to help you obtain that good night’s sleep.

Any questions then feel free to contact Stephen.