On Mindful Training

The classic mindless training picture: In some gyms you pay �70 a month for this

How to spot a liar in 0.01 secs in the gym

I work in a gym where people can just turn up and pay for a session, all they have to do is sign an indemnity form to say they're experienced in using gyms and with gym equipment and away they go. Sometimes I ask them how long they've been training and what they normally do. They normally tell me they've been training for years and they don't need any help; if it's a guy the first clue that they may not know what they're talking about is 1) When they mention a day dedicated to biceps or forearms except they don't look like Dorian Yates 2) They ask where the Smith machine is. If it's a woman it's when they say they usually just use the x-trainer and ask where the Adductor machine is.

Dorian Yates: didn't have a dedicated forearm day, didn't spend his time arsing around in the gym

I'm not ready to write them off just yet. Normally in about 90% of cases I can guess what the guys first exercise will be. Will it be a mobility warm up? No. Will it be some foam roller? No. Will it be some warm up squats with an empty bar? No. Nine times out of ten, it will an alternating bicep curl, standing as close to dumbbell rack as possible so no one can get close to it, making sure that the actual bicep curl is not full range of movement. As we all know the alternating bicep curl is the gold standard in warm up exercises and nervous system activation.

From this point onwards it normally goes downhill,  a random selection of exercises follows, Smith machine quarter squats using the knees only, bench press with feet up of course, hang on, they've just spotted the pec fly, time for some partial reps with as much weight as possible, need some more biceps, quick to preacher curl and if they've brought a friend with them some partner assisted reps should help those guns really get under stimulated. And so it goes on, until you feel the need to palm strike them out of their training stupor. Maybe in everyday life they aren't a douche bag, but in the gym the mixture of arrogance combines with complete training ignorance makes them one.

It turns out in most cases, they don't actually know what they're doing. Yes, they've trained for years, but they've been training half arsed, never actually following any type of program or structure, no intensity, no progress, no point. Now, I'm all for cybernetic periodization and intuitive training, but these guys aren't doing that, they've never trained with any intensity or plan; you need to know the basic rules before you start to break them. In a nutshell, they are training mindlessly.

Of course this phenomenon is not limited to guys trying to get big in the gym. Women fall into the same trap. Recently, I heard a women who goes to classes say that she didn't come here to think, when the studio instructor added in some exercises she was unfamiliar with. And that's the crux, a good many people want to stay in their comfort zone, switch off, plug in the ipod, do the same class over and over again with the same exercises and the same weights, go and get a coffee afterwards, stay fat, still not be able to do a plank for 30 seconds, complain that their body shape never changes and exercise doesn't work. And the whole industry pandered to this group over the last 20 years, gave them machines that required no thought or co-ordination, gave them 'workouts' that achieved nothing, made it easy to keep their business. But maybe, just maybe things are changing... a bit.

Mindful training  - stop working out

In the DVD club swinging essentials and the accompanying manual Dr Ed Thomas talks about mindful movement. Gray Cook, Brett Jones & Dr Thomas ask

"Why do we go to the Gym? "To get in a workout" is the common answer, but breaking a sweat or working through the latest extreme program are poor reasons. What if going to the gym meant learning.?"

 Dr Thomas states that in the past people went to the gym to learn a skill, to realise the full potential of the human body.

These days we are re-discovering kettlebells, Olympic weightlifting, Indian clubs, body weight exercises and more. But people are enamoured by machines. I was working out in a commercial gym last week and one of the instructors was showing a lady some floor exercises for the back, her question was "Is there a machine that does this?". She didn't want to believe that a simple body weight exercise could be the most effective exercise, she wanted to believe that one of those expensive machines must be better and could somehow do the work for her.

Some of it is misinformation and fitness myth, and sometimes it's difficult to see where it all comes from. The research on strength training and interval training has been pretty much consistent in its findings over the last 20 to 30 years. However, the average member of the public is still fearful of weights and non steady state cardio. I was training a marathon runner a few weeks ago, I did the usual movement screen, mobility warm up and eventually had him doing some goblet squats with 8kg (yes, bear in mind this was only an 8kg kettlebell) and some presses as well. In the next session he told me he only wanted to use machine weights as he thought that the free weights would hurt his back, he perceived that the machines would be safer. Eventually I persuaded him otherwise, but in his mind an 8kg kettlebell was causing more impact than the 1500 foot strikes per mile in a marathon. Now I'm not talking about people with chronic back pain, with all the yellow flags and a genuine fear of making their pain worse until you show them what they can do, I'm talking about people who are essentially 'fit' and 'exercising' in some fashion already.

So what should it be

Joseph Campbell says in the TV series The Power of Myth

"A life evokes our character. Put yourself in a situation that evokes your higher nature rather than your lower."

 This applies to the way you exercise as well.Do something that makes you grow mentally and physically, something that challenges you, that results in the aquisition of a new skill. Campbell again

"All of life is a meditation, most of it unintentional."

 There are certain exercises that require focus and stillness, what Campbell refers to as one pointed meditation. This is a common way of meditating, where you focus on one object, for example, the light from one candle flame until everything else falls away. Exercise examples of this would be Olympic lifting, trail running (not road running, but trail running where you have to focus on the ground all the time to avoid falling over), and even more so running at night. If you've ever run at night with just a head torch for light on a trail then you know what the meaning of one pointed meditation is. You are focusing on that tunnel of light, unaware of everything else but also acutely aware at the same time, so you don't fall in a ditch or go the wrong way.

Olympic weightlifting: an exercise in one pointed meditation

Night running. Now make it pitch black, put yourself deep in the forest and turn your head torch on - that's one pointed meditation

 The quiet centre

Joseph Campbell talks about that quiet centre in athletics when everything just flows.

"When you find that burning flame within yourself, action becomes facilitated in athletics.. or performance of any kind. If you can hold to that still place within yourself while engaged in the field, your performance will be masterly. That's what the Samurai does. And the real athlete."

 However paradoxically mindful training like this takes practice. This is where learning the skill comes in, getting those neural connections to fire, getting those myelin pathways to thicken. But it can't be mindless practice. In the book Bounce Matthew Syed makes an analogy with driving. Nearly all of us who have been driving for years can do it automatically, you switch off and drive without thinking, you might have even done the 10,000 hours that should make you an expert. But it has been mindless practice, you've been on autopilot, you haven't been increasing your skill limit, you haven't been deliberately doing the same complicated manoeuvres over and over again until you get them right. You've got your 10,000 hours but you don't stand a chance in a formula one race, or even a standard track day event.

In the gym and classes you see it all the time, 10,000 hours in the treadmill and xtrainer but still can't run 10k, 10,000 hours of toning classes but still can't do a press up. You've been training mindlessly.

The same in sport, for example, with rock climbing, the beginner is too busy panicking about death and dealing with the pain in their hands, they can't switch off, there is no quiet centre.

Rock climbing: an exercise in moving meditation, a quiet centre and a self limiting exercise. And if hot women do it, I really should take it up.

But the experienced climber or athlete knows their craft, knows their weak points, is always trying to improve

 The eventual paradox in mindful training: the expert is looking for beginners mind. Absorb everything and then forget everything. Where there is no thought, everything is unconscious. Winning, losing and everything in between become unimportant.

"Anything you do has a still point. When you are in that still point, you can perform maximally." - Joseph Campbell

 So train with a intensity, train like you mean it, train mindfully. And most of all don't be that dufus who turns up in the gym and thinks he knows everything, and ends up learning nothing. The best of the best are always willing to learn.

References

Diane K Olsen(1991) Reflections on the Art of Living. A Joseph Campbell Companion.

Joseph Campbell The Power Of Myth DVD

Matthew Syed (2011) The Myth of Talent and the Power of Practice

Gray Cook, Brett Jones, Ed Thomas Club Swinging Essentials DVD. Dragondoor.com

On Wasting Time

This is how I know time is passing. I'll be in a shop checking out DVDs and then I'll see one that I intended on seeing at the cinema and it's already out on DVD. Even worse, I'll be watching TV and a film will come on TV that I was going to see at the cinema. That means I missed it at the cinema, missed on DVD release, missed the subsequent special box set release and if its on terrestrial TV it means about 2 years of my life have passed. I'm never going to see all the films I wanted to see. From cinema to terrestrial TV like a timeline of a life passing by.

How much time have you wasted commuting?

I'm never going to watch all those films, I'm never going to read all those books, I'm never going to meet all those people. Neither are you. Prioritise.

I've done my 10,000 hours of fitness, coaching, teaching, reading, writing, learning. But I could have done more, I've wasted time. So have you, probably.

Wasted Time: Could have been more, could have done more - don't be that guy

Time running out and the fools still asking what his life is about*

Hours of pointless TV. Switch it off. Hours and hours of a job that drifts like a daydream, punch the clock. Be more focused.The inane daily conversations, I'm talking, you're not listening, you're talking, I'm not listening, blah, blah. Wasted breath. The time dealing with things that you have no interest in, the politics of work, the feined interest. Wasted hours. Internet surfing, hours stuck in upper crossed syndrome with muscles getting tighter while reading about fitness, oh the irony.

And the hours of wasted training. No intensity, no plan, no goal in mind. Do a set, have a chat, do a set, wander off, do a set, a bicep curl here, an abdominal crunch there, go home. Another day, another PB opportunity lost. Go for a run, do the same run, do it again, don't push yourself. Get bored, go home, justify the choices.

Limit distractions. I have a confession, I need to turn the TV off, need to stop searching for the perfect training plan on the internet. May be you do too. Sometimes I wonder, if Charles Dickens or Shakespeare had been born now would they have written anything or wasted their time in internet forums or writing reviews or buying books on Amazon. To be original in the age of internet noise sure is hard.

Eugene Sandow, Arthur Saxon, and all the great strongmen of the past, what would they do, spend their time on internet forums critiquing other peoples programs or would they have just got one with it.

If we choose a goal, cut out distractions, train, cut out the fluff, be consistent, don't be swayed by trends, don't buy our own excuses, stay on track, stick to the basics, have laser like focus, don't set limits what could we achieve? I think of all the wasted unfocused training time I've lost, if I'd been consistent over twenty years I could be far beyond where I am now. Is that what separates Olympic champions, is that what makes the best the best in whatever field they choose?

We get caught up in our past experiences. What Carole Dweck calls a fixed mindset, this is who we are, this is what we're good at. But its an illusion, a lie we tell ourselves to stay in our comfort zone. The growth mindset is the antipode, if you practice, if you try, if you put in the hours, something magical could happen.

There are those still showing the way, clear, simplify, the road to success doesn't change. Jim Wendler, Scott Jurek, Donny Shankle, Dan John, Lizzy Hawker. Put the hours in, accept no limit, take your own path, kick ass on a daily basis.

Accept that you can't do everything, choose one path and then burn down it, machete through that fucker until its clear. Clear away all those weeds of confusion; simplify, focus. This is it.

Have faith in yourself.

Find a coach.

If there is no coach, keep going, you haven't got time to wait for the teacher to appear.

If there is something you want to do, why aren't you doing it now. Fuck fear, and do it.

Life is short and the time of death is uncertain; so apply yourself to meditation. Avoid doing evil, and acquire merit, to the best of your ability, even at the cost of life itself. In short: Act so that you have no cause to be ashamed of yourselves and hold fast to this rule"

                                                                                 -Milarepa (some Tibetan Buddhist fella)


And if you ain't going to apply yourself to meditation , apply yourself to something, be the best that you can. Lift that weight, run that sprint, bin that junk and go and buy some decent food.

What could you have already achieved if you hadn't wasted all that time. I know personally that if I hadn't wasted time looking for DVDs  I'm never going to watch, sleepwalking through hours of TV, I could have achieved a lot more.

What the hell have you got to lose?

If you spend your weekend cruising DIY shops and window shopping in shopping malls of vacuous consumerism you've only got yourself to blame.

Now stop reading this and go and do something.

*line stolen from Jackson Browne song

"Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better."

                                                                                     -Samuel Beckett

Find A Place

(The inspiration for this post is Joseph Campbells The Power of Myth DVD - a series of interviews with Joseph Campbell that took place back in the late 1980's - which I highly recommend watching)

It's easy to lose track of yourself, you can end playing a role and if you play that role long enough it becomes who you are. But that part you play at work or in society may not be the real you, its something you developed over time.

In the chaotic melee of life you can lose who you are. Suddenly you've become your job, you've become the labels people put on you, but this wasn't how it was meant to be, this isn't you. It's time to re-connect with yourself, it's time to find a place.

"Most of our actions are economically or socially determined" - Joseph Campbell

If you work for 40 plus hours a week and then outside of that you have certain social and financial responsibilities you may not have time to be yourself. It's a persona you end up projecting for most of  your waking hours to allow you to make money and function in society.

That's why its important to find a place to be you. A sacred place, where its 'just you experiencing who you are'. Campbell suggests finding a place where you can seal yourself off for one hour a day, or once a week or whatever it takes, where you become a 'self contained entity' and have an inner life. It should be a place with no demands, no newspapers, no thoughts of who owes you and who you owe.

"A sacred space is any space that is set apart from the usual context of life" - Joseph Campbell

This space should have no connection with how you earn a living or your reputation. It's a place where you can find yourself again and again.

And what you do for an hour should be something you enjoy, maybe listening to music, maybe reading a book (non work related), maybe playing guitar badly, whatever it is. However, you may not have such a space available where you live, maybe you can't seal yourself off. This is where training, the gym and running come in.

If you work in a gym, then the gym where you work definitely isn't going to be your sacred space, because as soon as you turn up someones bound to say 'I know your not working but... my shoulder hurts, why isn't the sauna working etc etc'. The other problem with the gym as a space is that there are too many other people around. If you have your own gym space in a garage or basement or in your garden then this would be ideal. If your one hour training time is what you enjoy and gives you a chance to re-connect with yourself then this is your sacred space.

Henry Rollins states that he always weight trains alone

"I prefer to work out alone. It enables me to concentrate on the lessons
that the Iron has for me. Learning about what you're made of is always
time well spent, and I have found no better teacher. The Iron has taught me how to live." -Henry Rollins

 If you don't have a space to train at home then go to the park, or even better trail running. If you have no choice but to run in the city, then do this, at least it is sacred time. But if you can, try and head out into the wilderness, find the trail and run it or walk it. The therapeutic value of being in nature cannot be underestimated, 'the environment becomes a metaphor'.

In his famous quote about weight training Henry Rollins says

"The Iron never lies to you. You can walk outside and listen to all
kinds of talk, get told that you're a god or a total bastard. The Iron
will always kick you the real deal. The Iron is the great reference
point, the all-knowing perspective giver. Always there like a beacon in
the pitch black. I have found the Iron to be my greatest friend. It
never freaks out on me, never runs. Friends may come and go. But two
hundred pounds is always two hundred pounds."

The iron never lies to you. The gym tis a sacred place!

With a few modifications this quote can be applied to running as well. The trail never lies to you, its always there like a beacon calling you, even when you've lost your way and it seems so long ago that you were there and you know the first time you go back and and try and run it will be hard and it will kick your ass. Friends may come and go but 10 miles is 10 miles. The trail knows.

Find a place. The trail never lies to you. Brecon Beacons in rare blue sky moment

If you don't know what your sacred place should be, if its been so long since you've been yourself and you don't even know what you enjoy anymore then take the advice of Carl Jung and look back to when you were a kid, 'what were the games I enjoyed as a child'. If you enjoyed drawing or painting or writing or cycling or whatever, then do it, it doesn't matter, remember you are not doing this to prove to anyone else how good you are at it or for financial gain; you're doing it to reconnect with yourself.

If you don't enjoy it, if its not fun then quit

"Work begins when you don't like what you're doing" - Joseph Campbell

 Campbell suggests that you should be alone in your sacred space away from other people. Sometimes this is not always possible, but it is possible to get out of your usual surroundings, work space and home space. Coffee shops are perfect for this, you don't have to meet anyone there, just take time out for yourself, grab a coffee, take a book or magazine or just hang out and people watch. Plus you'll be getting all the health benefits of coffee - bonus! (unless of course, you work in a coffee shop, then don't do this).

So find that place and find that time, could be watching a dvd by yourself, could be going into your garden to do some kettlebell swings or driving to the nearest trail and running it.

Find a place. A sacred place.

"As an adult you must rediscover the moving power of your life. Tension, a lack of honesty, and a sense of unreality come from following the wrong force in your life."

 (All quotes are from Joseph Campbell unless stated otherwise)

References

Osbon DK (1991) Reflections on the Art of Living. A Jospeh Campbell Companion. New York. Harper Collins

An Evening With Caballo Blanco (You know, the bloke from Born To Run)

Firstly if you don't know who Caballo Blanco, aka Micah True, is, then you need to go and read Born To Run now.

The talk took place in the Barbican area of London. Forget the Copper Canyon in Mexico, if you can navigate your way to the Barbican you never have to prove yourself again.

The talk was arranged by a guy called Kester. He read Born To Run the same time as me, when it was first released, unlike me he then headed out to Mexico to meet Caballo and see the Tarahumara people for himself .

In real life Caballo comes across as more easy going and humorous than he does in the book.

Caballo Blanco - the man, the myth. Managed to find his way to the Barbican in London so will never have to prove himself again.

The Early Years

Caballo started by giving an overview of how he started in ultra running. In the 1970's he was mainly involved in martial arts, then about 1980, '81 he started long distance running. In the mid 1980's he went to Guatemala, where he continued to run, including running across volcanoes. It was in Guatemala that the locals gave him the name Caballo Blanco (white horse). He takes this sobriquet with good humour, for anyone who thinks he gave himself the name in an over serious way, the opposite is true. As he himself says, the name has been 'good medicine for me' and it is a cool name to be given.

Around about this time he entered a 50 mile ultra in Wyoming, which he won. In typical self effacing style Caballo points out this was back when no one had really heard of ultra running, hardly anyone did it and there weren't the number of events there are now.

It seems in America it is still possible to disappear, tramp up and down the country and wander. May be its something to do with the frontier mindset and the myth of the west and the wilderness. Its possible for someone to go to Central America and then return  Colorado and get seasonal work and then go again. The same themes appear in books like Into The Wild and Ghost Riders. In the UK this just isn't possible, its too small, living outside of any system is almost impossible.

Leadville.

In the late 80's Caballo started entering the Leadville 100 miler in his local area of Colorado. You could turn up and run back then, no need to enter 8 months before hand.

In 1993 he had a mountain bike accident. I believe this is the first year the Tarahumara entered the race, and Caballo recounts the story of getting passed by an old guy wearing a skirt who gave the traditional Tarahumara greeting of 'we are one' as he overtook Caballo. The person who overtook him was 55 year old Victor Churro, and he won the race.

In '94 Caballo crashed his truck in Guatemala on the 1st January and missed the entry for Leadville. He was invited to be a pace maker for one of the Tarahumara that year, and paced him through the last 50 miles. Caballos fascination with the Tarahumara had begun.

Copper Canyon

Caballo then went to the Copper Canyon to see the Raramuri (what the local Indians call themselves, Tarahumara is a name given to them by the Spanish) in action.


The rest is history as they say. Caballo living down in the canyon and then starting the Copper Canyon ultra, a run of approximately 50 miles. The run made famous by Chris McDougall in Born To Run.

During the talk Caballo showed a video of the run and the copper canyon. As it says in the video, if you finish you win, enjoy it and you win, wake up the next day and you win. He emphasises the Raramuri concept of 'Korima' which means sharing or gift. The idea that running is part of the community, part of who they are and who we are. Also the idea that the winners win quite a few tonnes of donated corn as well as some prize money, which all non Raramuri winners always give back.

You get the sense that when Caballo started the event, the Raramuri had lost much of their running culture, with many working away from the area and more used to pick up trucks than sandals. And as we know from Born To Run, quite a few of the Copper Canyons ultras were won by North Americans.

In recent years though the Tarahumara have won the last three Copper Canyon ultras. They are running and practicing again. I think this is very much to do with the concept of Ignition as explained by Daniel Coyle in The Talent Code. Are the Raramui any better genetically designed to run than we are, probably not, but if you see someone from your village out their winning the race, getting respect, winning money and corn and re-igniting a tradition; you are much more likely to go out there and start engaging in some deep practice.

Q & A

At the end of the talk Caballo took questions. I wont list all the questions but the ones relevant to running.

Firstly, what does he think of barefoot running? It's not a panacea for everything, sometimes you need to wear running shoes. He especially likes it if the trainers are free! There's a risk that barefoot running moves away from what it was to just another of selling you expensive (minimalist) footwear. Theres nothing wrong with people making money from it, but it can become a cult. His views on this are sensible and pretty much what I think as well. (See my blog here).

Nature vs Nurture debate? Are the Raramuri genetically designed to run? Not so much that they are designed to run but they are closer to the land and their genetic memory of what it means to run.  I would go along with the concepts outlined in The Talent Code and Bounce - if you come from a culture of running, you probably spend a lot of time practicing to run, like the traditional Tarahumara ball and stick running game. Then part of that culture was lost but re-ignited with Copper Canyon ultra and media interest.

When do you hit the wall in an ultra? I imagine the person who asked this has never run one. As Caballo says, it can happen at anytime. In my experience it can happened at 1km or the whole run can feel like you're running along the wall with someone throwing stones at you.

Again his advice is common sense, if you're running and injured then stop. Better to be able to run in a few days time and not be permanently injured.

Can anyone run 100 miles? Yes, he thinks anyone can do it.. If you want to. The cut of times are generous, you've just got to keep moving. Try, if you fail, try again. His love of running really comes across, anyone can do it, for the love of the trail and the experience, its not about elite runners and winning.

We Are The Zen Runners

In the Q&A Caballo made the point that we are the zen runners. The Raramuri didn't understand why someone would be out running just to run, if there is no prize money at the end and someones not paying you to do it, then why do it. This is a very similar response that you get from Kenyan and Ethiopian runners, they do it to make a living, they can't understand running for the sake of it, they don't have that luxury. This is probably why there are no East Africans running ultras unlike the big city marathons, no prize= no point.

It will be interesting to see if as ultras become more popular and semi professional with prize money and sponsorship if the East Africans start entering and destroy everyone.

For the rest of us though, trail running and ultra running have nothing to do with sponsorship, or winning. If it all becomes too popular and you can't enter events with a 2 year waiting list, you do what Caballo did and what humans have always done - head out into the wilderness and run.

As Caballo says we are the zen runners, the one running just to run. We are the ones paying hundreds of dollars to enter events to see if we can do them, to push ourselves, to see what's possible.

The Man The Myth

Caballo comes across as the type of guy who never intended to be famous. He was living the life he wanted to and his path happen to intersect with that of Christopher McDougall. It makes you think of all those non famous people out there living extra-ordinary lives, doing what they do with no media attention.

Of course, Caballo just gave us a brief sketch of his life in the hour or so he was talking. Compressing a lifetime into 60 minutes is near on impossible. There must be more to the story, he intimated that he is writing a biography, and if it comes out I will certainly buy it. There is a whole other story there somewhere, the martial arts that were hinted at, the back story, the childhood, the motivations.

The truth is the back ground could be extra-ordinary or it could be plain old average. Like all of us the choices you make and the life you lead is ultimately up to you.

I worked out that he must be about 58 or 59 years old, though he doesn't look that age. He has that look, that zen monk timeless look, a lifetime on the road look but not haggard. Relaxed and at ease with himself. If you're on the road enough these are the type of guys you meet. Always good to talk to, have a story or two hidden but honest ('to live outside the law you must be honest'). These guys are always out there, I've met them in the Nepalese Himalayas and the desert bars of Nevada. You cross paths and then never see them again. They're not running just moving. The past is not hidden just obscured by a lifetime of movement.


Finish

Thanks to Kester for bringing Caballo over to the UK to this talk and a few others.

Much of this I wrote from memory as I was too busy listening to Caballo to take too many notes, any mistakes or omissions are my own.

I never got to ask Caballo my question, maybe next time.

Running And The Damage Done. (The dark side of ultrarunning).

"Because there's a conflict in every human heart between the rational and the irrational, between good and evil; and good does not always triumph. Sometimes the dark side overcomes what Lincoln called the better angels of our nature. Every man has got a breaking point. You and I have one. Walter Kurtz has reached his. And very obviously, he has gone insane." - General Corman, Apocalypse Now

General Corman - Apocalypse Now

Three days in, the pain is taking hold. Not a normal everyday day DOMs pain, but deep down pain, and that old nagging injury is back screaming at you. Your body wants you to stop, you take the pill. The pain is still there, but now it's manageable, a background noise that you can live with. And you keep on taking the pills until you finish. Then you stop and your body kicks into inflammation overdrive, everything swells up. That old nagging injury, now its permanent damage.

Somewhere, you crossed the line from exercise as health and fitness and enjoyment to obsession and finishing at all costs. I've covered some aspects of the courage aspects of this in previous blog posts, here, here and here. However, there is a flip side to this, when you ignore constant pain signals from your body and mask them with drugs it can only go one way eventually. If that's the price your willing to pay then that's fine. But sometimes in the heat of the moment our judgment is clouded.

'I caught you knocking at my cellar door'

To be clear I'm not talking about illegal or performance enhancing drugs, this is no professional cyclists EPO commentary or class A drugs to mask pain in professional sports scenario. Ultra running as they say is the last true sport, about as pure as it's going to get. No prize money, no sponsorship, no recognition. One day this will probably change, but for the moment not.

This is about pain killers and anti-inflammatories and to a certain extent nutrition.  If you can buy something over the counter, this doesn't mean it's safe or doesn't have side effects, especially if taken in large quantities over a long period of time.

The use of pain killers in ultra running is well known, and it happens at all levels. Once I was running along next to a woman who was leading the womens section of the race, she said something along the lines of 'time to take some more paracetamol' and popped a couple of pills as we ran along. A story told to me by a competitor in one of the multi day desert races; at night when the medical tent was closed two plastic carrier bags of pills were left outside of the tent, with a note saying 'if you're in pain take these' and 'if you're really in pain take these' above each bag. Another story told to me about one of the top mountain marathoners, when asked what he ate for two days he replied 'Ibuprofen'. Yes, use of the old marine candy is rife, and of course, I've done it myself.

Moonlight Mile - Why it may not be a good idea

When you exercise and there is significant DOMS (delayed onset of muscle soreness) there is an inflammation response. This response is part of the healing process, substances like prostaglandins and histamines are being produced, helping to repair the area and remove damaged parts of you. In the case of actual injury, the pain is telling you something more, it's telling you that you are injured and you should stop doing what you are doing or you are going to damage yourself even more.

This is beyond the pain that all endurance athletes are familiar with, the pain of pushing to the limit, this is the pain of injury and possible permanent damage.

Anti-inflamatories and pain killers are interfering with the healing process. Tucker & Dugas (2009:238) list the following problems with non steroidal anti-inflammatory drugs (NSAID) like Ibuprofen and Aspirin

1. Ulcers - long term use of NSAIDs can cause stomach ulcers to develop
2. Kidney damage
3. Joint cartilage damage. Long term use of some NSAIDs can cause joint cartilage degeneration
4. Slower muscle protein synthesis after exercise. Both Ibuprofen and Acetaminophen (Tylenol, Paracetamol) have been shown to slow the process
5. Impaired healing process

So not only are you taking part in an event that may be damaging your cartilage and reducing muscle protein synthesis anyway, the pain killers you are taking are probably making it worse!

The British National Formulary. (BNF click here) lists every medication in use, what it's used for and what its known side effects are. Here are a few of the most common anti-inflammatories and pain killers and their side effects as listed in the BNF.

NSAIDs ( Ibuprofen, Aspirin, Diclofenac) side effects listed include:

"Gastro-intestinal disturbances including discomfort, nausea, diarrhoea, and occasionally bleeding and ulceration occur. Other side-effects include hypersensitivity reactions (particularly rashes, angioedema, and bronchospasm), headache, dizziness, nervousness, depression, drowsiness, insomnia, vertigo, hearing disturbances such as tinnitus, photosensitivity, and haematuria. Blood disorders have also occurred. Fluid retention may occur (rarely precipitating congestive heart failure); blood pressure may be raised. Renal failure may be provoked by NSAIDs, especially in patients with pre-existing renal impairment. Hepatic damage, alveolitis, pulmonary eosinophilia, pancreatitis, visual disturbances, Stevens-Johnson syndrome, and toxic epidermal necrolysis are other rare side-effects. Induction of or exacerbation of colitis or Crohn�s disease has been reported"

Paracetamol

"Side-effects rare, but rashes, blood disorders (including thrombocytopenia, leucopenia, neutropenia) reported; hypotension, flushing, and tachycardia also reported on infusion; important: liver damage (and less frequently renal damage) following overdosage."

Co-codamol

"Side-effects: nausea and vomiting (particularly in initial stages), constipation, dry mouth, and biliary spasm; larger doses produce respiratory depression, hypotension, and muscle rigidity; other side-effects include abdominal pain, anorexia, bradycardia, tachycardia, palpitation, oedema, postural hypotension, seizures, malaise, hypothermia; hallucinations, vertigo, euphoria, dysphoria, mood changes, dependence, dizziness, confusion, drowsiness, sleep disturbances, headache; sexual dysfunction, difficulty with micturition, urinary retention, ureteric spasm, muscle fasciculation; blood disorders (including thrombocytopenia, leucopenia, neutropenia), miosis, visual disturbances, flushing, sweating, rashes, urticaria and pruritus; pancreatitis also reported; important: liver damage (and less frequently renal damage) following overdosage with paracetamol."

Tramadol

"Produces analgesia by two mechanisms: an opioid effect and an enhancement of serotonergic and adrenergic pathways. It has fewer of the typical opioid side-effects (notably, less respiratory depression, less constipation and less addiction potential); psychiatric reactions have been reported.diarrhoea; fatigue; less commonly retching, gastritis, and flatulence; rarely anorexia, syncope, hypertension, bronchospasm, dyspnoea, wheezing, seizures, paraesthesia, and muscle weakness; blood disorders also reported."

Okay it's probably not that bad

Yeah, I don't know what half those side effects are either, but they don't sound good. Granted, many of these side effects are rare and happen with long term use, and it wont happen to your right? Except, you'll be taking them in a state of exhaustion and dehydration and after days of eating mostly crap. If you take them for a couple of days, fair enough. But, what if you use them to get through your training runs, and you enter a couple of events a year. Before you know it, you're taking a whole lotta pills, and your pursuit of health and fitness went out the window.

Supernoodles and Superfood

The other key point when running multi day ultras is the food you eat. By its very nature it has to be calorific, portable and non perishable. You are not going to be running along with your five a day fruit and veg in your backpack unless you want to end the day eating mush.

With single day events this may not be an issue, as you can have fresh food on you or at aid stations. However on  multi days its going to be dehydrated foods and powders unless you're bush tucker man foraging for food('little did they know, there was food all around them').

On an extreme event the body is in extreme oxidation, free radicals are running around your body like freight trains. As we know these free radicals cause damage and inflammation,and it could be inflammation of the systemic kind, the type that leads to heart disease, stroke and diabetes. We now know that the relationship between free radicals and anti-oxidants is more complicated than first thought. However, there is a good chance on an ultra run you aren't really eating any anti-oxidants, and all those beneficial phytochemicals found in fruit and vegetables, you aren't eating those either.

I've seen some European runners with vacuumed pack 'real' food, no dehydrated camping food for them. I've also seen a French guy live on nothing but powder for 6 days, powdered meal replacements and energy drinks for 6 days; and he was a doctor! I can only hope the French paradox of heart disease will help him when he gets back to the standard French diet of cheese, bread and wine. I didn't ask him if eating no fibre for 6 days had an effect!

I have used supernoodles a fair amount. As you can see from the nutrition profile here, one pack contains over 500 kcals,  and it only weights 85grams, and some of the supermarket own brands are even better, with 600kcals in a packet! Now, a pack of supernoodles in themselves aren't inherently bad, the first ingredient is noodles, and depending on the brand they may also contain MSG, several types of flavouring and maltodextrin (why buy expensive sports supplements when these have the same stuff in!). On a side note, two people have told me that supernoodles are on the weight watchers list for foods that are okay to eat, presumably because they are low fat. Obviously, no one at weight watchers thought to look at the calorie content, the irony, ultra runners are eating them because of the calories and weight watchers are telling people to eat them on a weight loss plan. They do however, contain nothing really apart from starch, sugar and fat. The more expensive expedition meals aren't really any better. And to be fair, they aren't designed to be, they're designed to give you energy.

Ultra runners best friend and the reason people on weight watchers don't lose weight

However, we know that diets high in starch, sugars, saturated fats and trans fats increase systemic inflammation (Tucker & Dugas 2009). Whereas diets consisting of mainly fruits, vegetables and omega 3 fats with moderate amounts of alcohol and caffeine reduce inflammation. Don't forget when you're running to the extreme, DOMs and injury have caused inflammation, free radicals are attacking you at every corner, and at the same time you may be eating foods that are pro inflammatory, lacking in anti-oxidants and natural anti inflammatory substances, while at the same time you could be taking pain medication.

If it's a one off event for you and you only intend eating like this for a few days, then the damage will probably be negligible. But, if you are training at high intensity and mainly taking sports drinks containing maltodextrin and various sugars and are always loading up on junk carbs to get you through to the end of the run then this may be affecting your long term health. Not to mention, most endurance athletes have diets low in protein.

What can be done

During the event you can take some supplements that may help. For example, omega 3 fish oil capsules can help with the inflammation, plus the omega 3 essential fatty acids are needed by your body for a whole host of functions. Tumeric (see here) contains curcumin which is a natural anit-inflammatory, as well as an anit-oxidant, it's as safe as it gets supplement wise. You can get it in tablet or capsule form, make sure you get the standardised extract of curcumin not just  tumeric powder. (I just noticed tumeric is on the ingredient list for supernoodles, probably not enough to negate the noodles). Vitamin C supplementation of at least 1g per day when competing in events is probably a good idea as well.

When running, try to get some protein in, some good quality whey for example, and try to use foods that are as natural as possible. I like the bars from www.pulsin.co.uk , good quality ingredients, and unlike many natural energy and protein bars they don't taste like shoe polish. I managed to eat these for 6 days no problem.

It may seem obvious, but when you're not racing eat natural whole foods like fruits, vegetables, lean meats, oily fish, carbohydrates like sweet potatoes and quinoa and try not to rely on supplements and sugar.

With regards to injury, injury proof yourself with appropriate training, including strength training, interval training, mobility drills and soft tissue work. And field test all your equipment.

And lastly, know how far to push yourself and when to stop. This blog post is not meant to be judgemental, as I've done everything mentioned above, I've taken the painkillers to keep going, I've eaten the crap, I've run through the injury.  But sometimes you have to take a step back and think what this is doing for your long term health. There may be a better way, or even a few tweaks you can employ which will not only mean you ingest less toxins but improve your performance and health as well. The ultimate aim is to enjoy the activity, to immerse yourself in the run and not become sidetracked into destructive behaviours.

If none of this works then listen to the words of Percy Cercutty, Australian running coach (quoted in Tucker & Dugas, 2009;42)

"Pain is the purifier. Love pain. Embrace pain."

 Last word to Johnny Cash. The ultrarunning anthem. 'I hurt myself today, I focus on the pain, the only thing that's real'

References

Tucker R & Dugas D (2009) The Runner's Body. Rodale. New York

A Unilateral Limb Peripheral Heart Action Circuit With One Dumbbell Or A Kettlebell. (Or i could just write fat loss circuit and more people will read it)

This is a circuit I came up with about 4 years ago (maybe longer). I was trying to get women to use the free weights but they wouldn't venture into the testosterone fuelled free weight area. Also they didn't want to keep changing weights or keep going back and forth between machines in a busy gym. They wanted to do their exercises hidden in the corner somewhere, especially during peak times. I also knew most women were notoriously bad at resting between sets, as many were used to high repetitions in classes and they also wanted to feel they had 'worked out', which in their parlance means they were out of breath and didn't want to feel pumped. Lastly, it was a way of covering the whole body quickly, for the time crunched person. This circuit was the answer. Oh, and its not just for women, anyone can benefit from this type of training.

This circuit was the solution, you only need one dumbbell or one kettlebell and you can do it with our without a bench. And, even though I initially designed it for female clients, it works just as well for men. And before you write to me and say you invented it, i'm not saying I invented the exercises or have exclusive rights to the sequence.

The first video below is the dumbbell version with a bench.



The sequence of exercises is as follows:

1. One Arm Standing DB Shoulder Press
2. Bulgarian Squat/ Rear Foot Elevated 
3. One Arm Dumbbell Row - bench supported
4. One Leg Romanian Deadlift - weight in same side hand as leg that is moving
5. One Arm Chest Press
6. One Leg Glute Thrust - bench supported

The order of the exercises alternates between upper and lower body, and gradually you make your way from standing to supine (laying on your back). This gives a smooth transition between positions and feels like a logical sequence. You do one limb then the other. So it would be

• left arm, 
• right arm, 
• left leg, 
• right leg
• back to left arm etc. 

In the video Nathan only demonstrates 5 reps, but when I gave it to female clients they aimed for 12-15 reps, and 2-3 circuits, with as little rest as possible. The exercises chosen are not carved in stone, but some things are not possible with a dumbbell, for example, vertical pulling. In reality a person would be stronger pulling than pushing, so a different weight could be used, but remember I gave this to females who were  relatively new to weights, so this would be sufficient.

I nearly always get beginners to do the Bulgarian Squats and one leg RDLs bodyweight only. I also prefer doing the RDLs with the dumbbell in the opposite hand to the stationary leg (e.g. left leg on the ground, dumbbell is in the right hand), this puts the hips in a better position, keeps the pelvis squarer, gets the core working and helps to focus on the glutes and hamstrings of the stationary leg.

(Note: In the video, it is the first time Nathan had done this circuit, even though he is a trainer he never normally does one leg RDLs with one dumbbell and has never done the glute thrust before. You can see in the RDL he needs to bring his leg back more, pull it back so it is more of a hinge, and you can hear me cuing him to do that as well. I used this version of the video, so you can see what clients will actually do and also to show how quickly it is possible to grasp the exercises. See the kettlebell video below, filmed only a few minutes later, and Nathans technique on the RDL is already much better. Yeah, I know he's a young athletic trainer and not a deconditioned client, but you get the point).

Anyway, here is a video of Neghar Fonooni doing a one legged RDL with kettlebells, notice how her leg goes back as she hinges, Yeah, I know she is using 2 kettlebells, but she's better looking than me or Nathan (sorry mate!)



If someone can't do a Bulgarian Squat, then a Reverse Lunge or Forward Lunge could be done (see the kettlebell video below) or step up if equipment is available. With the RDL, if a client has trouble with balance they can start by reaching down to the bench only with their hand or set up a step with some risers, put their foot under the steps and again reach down to the step lid.

Now I'm assuming you've screened your client in some way before getting them to do this, FMS (functional movement screen) or whatever system you use. It may be a simple matter of seeing if someone can do a decent bodyweight squat or stand on one leg. If they can't then you may have to regress to simpler exercises like a step up using a low riser or half kneeling positions.

Sequence by movement and alternatives:

1. Vertical Pushing - could do push press.
2. Quad dominant leg - could be lunge, step up, one legged pistol squat (good luck showing that to beginners!)
3. Horizontal Pulling - any type of row, see kettlebell video for unsupported version.
4. Hip dominant leg - can go bodyweight or progress to more challenging version.
5. Horizontal Pushing - chest press, flye, floor press (see kettlebell video), one arm press up!
6. Glute dominant movement - originally I did the one legged glute bridge (aka Cook Hip Lift) as in the kettlebell video below. Then I saw the glute thrust as done by Brett Contreras. Even though I think the glute thrust activates the glutes better, for most people I still do the glute bridge on the floor, as they find it more comfortable on the middle back and head and stops them using the back too much.

Kettlebell circuit

In the kettlebell video below, the only equipment needed is one kettlebell. In the video Nathan only demonstrates a few reps on one side, but in reality you would do one arm 12-15 reps, then the other arm 12-15 reps, then the leg 12-15 reps. This circuit is also a way of getting clients to start using kettlebells without having to do technical moves like snatches & cleans, which may be intimidating at first.

1. KB shoulder press.
2. Front Lunge & Back Lunge - KB can be in the suitcase or rack position. Note the KB is on the same side as the leg that is moving. Nathan racks the KB slightly differently to me, he has the elbow up, whereas I would have the elbow down. Use the position that works best for you.
3. Bent over row with twist.
4. RDL - KB handle is easier to reach than a dumbbell.
5. Floor Press.
6. One leg glute bridge - pull leg as close as possible to chest

The same caveat applies to kettlebells as to dumbbells. Screen your client first. I always start clients with the kettlebell goblet squat and  kettlebell deadlift (2 legs on the ground) before progressing onto other moves.

Peripheral Heart Action Training

This is a fancy way of saying you keep the blood moving around the body. It moves from upper body to lower body.

(Fleck & Kraemer, 1997, Designing Resistance Training Programs, p121, explain it slightly differently, as a sequence of exercises, but don't worry too much about that, it now generally means alternating between upper and lower body. And yes, I have the 1997 version of this book, that's how long i've been doing this stuff).

• As the blood keeps moving from upper to lower body, then your body has to work harder to keep pumping it around. Therefore, theoretically more energy is used, and more calories burned.
• There is a conditioning effect, as the body has to keep moving blood to different parts of the body, the heart has to work harder, improving cardiac function.
• Plus, as one part of the body is working another part is resting, therefore you need minimal rest.
• And finally, there is less pump in the muscle, as you are not doing back to back exercises for that muscle, which is good as women don't always like the pumped feeling and it means you should be getting some strength training effect, as the muscle has plenty of rest and isn't full of metabolic waste when you get round to it again on the second circuit.

Bilateral deficit

This is the phenomenon where the strength of one limb is more than both limbs combined. For example, you might be able to shoulder press a 20kg dumbbell when using one arm, but when you use both arms together you can only press 17.5kg in each hand. Therefore, you can overload more and lift more weight when using only one limb at a time. See this study.

Unilateral training

Training one limb at a time means the stronger side can't take over, as it might do during a barbell movement. Also you can get more core muscle activation in exercises like the standing DB shoulder press because the core muscles on the opposite side of the body have to contract to keep the spine stable.

Also I had the idea that the unilateral limb training may add to the PHA effect. Your body has to shuttle the blood from one arm to the other and then to the leg on the opposite side of the body and so on.

The limbs will get longer rest time as well. For example, it will take longer to get back to the left arm shoulder press if each limb is done individually than if you did both limbs at the same time. This should allow you to lift more weight and again minimise the pump. You could use much lower reps in this circuit, for example, 5 or 6, and use it as more of a strength circuit.

Make it harder

I guess you could make it hard by doing more complex moves like

1. One arm Snatch - I prefer the DB to the KB for this
2. One arm swing
3. One arm clean into push press
4. Pistols or Lunge with KB in overhead position
5. Renegade Row

That would be tough. But don't be fooled by the simplicity of the original circuit. Give it a go and see how the fatigue starts to set in after a couple of circuits. Do this circuit once a week as part of an overall program.

How Fast Should I Run? A guide for multi-day ultra runs.

If you've ever completed any type of ultra run, generally people will ask you the same questions on your return. The questions are normally along the lines of 'What position did you finish?', 'How fast did you run it?', 'How fast did the winner run it?'. The correct answers to these questions are:

'I completed it'
'As fast as I could'
'Faster than me'

Then there are questions like 'Was it hard, was it tough, did you have to train for it?'

The correct answer to this is 'As you can see I'm wearing flip-flops, not out of choice, but because my feet are swollen and due to some other injuries I can't wear shoes of any description; at one point I think I went into hypothermic shock after running at night in the forest and had to get into my sleeping bag fully clothed; so yes, I would say it was tough. Yes, I thought training would be a good idea on this occasion, as doing a couple of 5k fun runs didn't seem enough, though from my conditioning currently you may doubt my assertion that I did indeed train for this event.'

When you tell people the average speed you're running at, they always look somewhat disappointed. Even more so if they are a runner of any description, because they may have an idea of how fast they can run a 10k or a marathon.Then you explain that the MDS (Marathon De Sables) was won this year with an average speed of 11.99kph, and that if you ran an average of 10kph you would be pretty much in the top 10, and even if your average speed was just under 9kph, you would still be top 30 in the MDS (click here to see the results for 2011).

Another inevitable question is 'Did you run it all, or did you walk?', the answer is 'well, I tried to run as much as I could, but some hills are so steep that there is no point running them, and because of fatigue and the terrain and the heat, you will be running as fast as you can, and then you will look down at your GPS, and it says you are only running at something like 7.9kph, and you think, how can that be, I'm going as fast as I can?!'

(I'm aware that some events are so long and the terrain so hard that they are almost impossible to run. In this case, calling it an ultra run is a misnomer, it should be called an 'ultra walk' or 'ultra stroll'. Of course, these don't sound as cool as ultra running, so it wont happen.)

I should also say I have no experience of 24 hour events, where your don't have to carry any food or water, as there are aid stations, so I couldn't tell you how fast you can expect to run. And if you are in one of those events where you run a circuit over and over again for 24 hours, I would say boredom and insanity are your biggest barriers.

Your marathon time is irrelevant.

How fast you can run a flat city marathon like London or Berlin in ideal conditions carrying no weight has very little bearing on an event where the terrain is all trail, your are carrying a rucksack, its hot and you're four days in. For example, on the Trans Aq, day 5 is approximately 28k, and you can expect to run this in the same time you normally do a marathon in. That's right, you will run 28k in the same time you normally run 42k in. Whats more the terrain on this day is not particularly difficult, there isn't much sand, but having just run a night stage, and with 4 days of accumulated fatigue, lack of sleep etc this is what you can expect. This doesn't take into account injury, you can then expect to run slower.

There is no comparison between road running standard distances like 10k and 42k and the multi day events. Yes, if you are general fast at these, you should be fast at longer distances but not always ( see the advice at the bottom of this post about running slow). It's like comparing playing darts in the pub and traditional archery in Bhutan, and then when your mate returns from Bhutan, asking him how many double tops he got. (Yes, this is a rubbish analogy, but I can't think of anything better at the moment). Apples and oranges my friend.

This doesn't mean running 10k isn't hard, as Scott Jurek as alluded to, running 10k as fast as you can is very hard, the fatigue and mindset is just different from running much longer distances.

The map is not the ground.

I can't begin to tell you how hard running on sand is. I practiced running on sand once, I don't know if it helps or not, definitely practice running on trails, but running constantly on sand may make your achilles more prone to injury possibly.

However, if you intend doing all your training on the road without a rucksack and you live in a temperate climate you might want to re-think your strategy. If this works for you then good luck and well done. If however, the event you're entering is trail/ sand based and involves carrying some weight for several days, don't say I didn't warn you when your achilles starts screaming in a way you never thought possible.

Getting to the point.

All of the above was really a long winded introduction to this section. The advice below is taken directly from the Trans Aq website ( www.transaq.fr ), and I take no credit for it. It explains the effects of terrain, fatigue, heat and backpack on your average speed much better than I could. I can also say from experience that it is accurate as well. I have re-formatted and re-worded some parts so it makes more sense in English and highlighted important parts:

"Speed

For those who have never taken part in the Trans Aq� or run in Africa, it�s important for you to understand what awaits you� Backpack + more or less sandy tracks + relief + heat = -20% to -30% of moving speed. Yes, if you usually run a marathon in 4 hours, then it will take you 6 hours or even more to run a stage of 42 km. 

This theory has been verified even for the best runners, because the Trans Aq� is won at a speed of 10 to 11km/h (depending on the year) by runners capable of running these distances at 14 to 15km/h without a backpack, no sand, etc� 

Training advice

1. Quality � run quickly. This is why it�s important to include quality (speed-work) in your training sessions, to increase your speed and average speed, so you�ll not be forced to walk 90% of the Trans Aq�.

E.g. if you run a marathon in 4h10m, your speed is an average 10km/h. With a backpack weighing 5kg (day 1), you lose about 2km/h at the same level of effort.  [note: there's a good chance your backpack will weight more than this, don't forget you'll be carrying water as well]

With temperatures at 27�C to 30�C you�ll lose at least another km/h in comparison to 20�C still at the same level of effort. And the average state of the ground on the Trans Aq� will make you lose another 1 to 2km/h. So, the first day, if it�s hot, in order to not overdo it, you�ll have to run at 7km/h in the morning (when it�s cool) then 6km/h if the heat remains until the end of the stage, always at the same level of effort for a 4h10m marathon� This is only an average. 

To resume, if the backpack is heavier, if the weather is hotter and in sandy passages, you�ll be at a maximum 5km/h, if you don�t want to put yourselves into the �red zone�. It�s essential to understand this if you want your Trans Aq� to be a success. A 4h10m marathon runner will, therefore, walk often. At each sandy passage, at each uphill passage. A 3h marathon runner, if he knows how to manage his effort, will probably never have to walk because his average speed will be between 9 to 10km/h. So, this is why it�s useful to do some quality training sessions, otherwise you�ll be forced to walk often. 

2. Specific � slow running. On the contrary, I know many runners where the Trans Aq� has �completely passed them by� because they didn�t take the time to learn how to run slowly. 

When you�re used to training at 11 to 13km/h, it�s very difficult muscularly to run at 8 or 9km/h. But it will very often be necessary so as not to �explode� and have to finish a stage by walking. It is, therefore, necessary during training sessions to run for at least 2 hours using these specific speeds. Thigh muscles will become accustomed to work under compression and you�ll avoid pain and injury when you�ll be forced to run at these speeds over many hours (the long stage). The same goes for the slower runners; they�ll have to walk often (as shown above) and so it�s useful to train yourself to walk because the tendons and muscles don�t work in the same way. 

Blisters: Many runners suffer from blisters when usually they never have them� If it�s not owing to shoe size or even new shoes, it�s often because you�ll provoke unusual rubbing/friction. By walking, you may suffer from blisters on the heels if you usually don�t walk, whereas when running you never get blisters, except on the toes. 

To sum up, teach yourself to run slowly, or do speed training, running at your marathon speed is unnecessary for preparing for the Trans Aq�. This is only my opinion, it�s not advice carved in stone."

Don't under-estimate the sleep deprivation effect of three guys sharing a two man tent and listening to snoring all night! Buy some ear-plugs and an inflatable pillow and everything should be fine.