Today I was planning to do some hill repetitions.  It didn’t go to plan.

There is a decent hill near to where I take my children to school. It’s about a mile away, down the road and along the canal path to get there. 

It used to be an artificial ski slope in its day and I’m still waiting for a decent snow fall so I can grab the sledge and head out (I suppose, taking the kids with me if I must).

Trail shoes on… At the start line…



Ok. This is admittedly not a start line but the car park bay. It’s my start line, though.

Today, it wasn’t snowing. It wasn’t sunny. Or rainy. It was just one of those typical, English, nothing-in-particular, dull days. But it was also hill rep day… and in the village it was rubbish bin collection day.

Something I try to do on my runs is definitely in line with that quote, 

“Take only pictures. Leave only footprints.”

Where I can though, I think it’s nice to leave a place even nicer than I found it. 

This all fits in well with the current New Balance ‘use your run’ campaign. You may have seen the advert incorporating the folks from @goodgym where they fix up a park.

Well it got me thinking how I use my runs and if I could use them more.

I will often, when out on a run (especially if there’s a bin in sight) collect the odd bit of rubbish, chuck it away, and carry on.  This post was intended to be one of those, ‘let’s all do our bit’ sort of posts encouraging us runner types to take literally a few seconds out of our runs to make our own environments a little better.  

It certainly started out that way. As I ran down the road, before I even got to the canal, I was popping a few bits of rubbish in the bins. Thursday = bin day, so it really was dead simple and I didn’t have to carry anything (although I did have a couple of plastic bags stuffed in my pocket just in case). 



Excuse the ‘rubbish’ photography… Sweet wrappers, cans, take-away cartons, etc – binned.

Then I got to the canal. Rubbish along here seems so much more out of place. I mean… I don’t like it anywhere, buit seems even more incongruous next to the water, juxtaposed with the trees and wildlife (get me and my big words, today).



This is where the bags come in handy. 

And this is where things change slightly.

You see I came here today with the intention of clearing some rubbish on my way to my favourite hill, but there had obviously been some sort of ‘gathering’ here and folks had just chucked stuff left, right and centre.



It spoils the view somewhat, don’t you think?

I certainly wasn’t able to clear the area totally, I won’t go near anything that looks sharp or dangerous, and I only had two bags, but something’s better than nothing, right?



Now, I know this isn’t practical for every run. Apart from anything else, I ended up only having time to do a couple of hill repeats…

…but it felt much better, doing them on a cleaner hill…

…and the run back to the village was a good arm workout too… but it was as though the world was a slightly sunnier place on the return journey…



Also, thankfully there were plenty of bins available.

It was, afterall, bin day. 

#useyourrun

Ashby 20 review

Posted: March 25, 2015 in Marathon, Reviews, running
Tags: , ,

I’m not actually very good at straightforward race reviews. A few things usually end up happening: I start boring myself, it will follow no chronological order, and will have no point… but nonetheless I think it would be useful to do anyway for this twenty-miler before the memory of it fades and I miss my opportunity to reflect and learn any lessons.

A couple of other blog posts I have come across reviewing the same race, worth a read can be found HERE and HERE.

I entered the Ashby 20 a while back after considering it for about….oooo…all of 20 seconds. One of those ‘last twenty places remaining’ posts on social media spurred me into action I wasn’t even sure it was a twenty mile event at that point (I just hoped it wasn’t a 20 hour, endurance one!). But it was close enough to home to not disrupt family life too much and was perfect preparation for Huddersfield marathon.  I had thought , “If I can’t manage this one, I shall pull out of the marathon for sure”.

The day began beautifully. The sun was shining, I felt recovered from my midweek half marathon effort, and I could find all the running gubbins that I had failed to prepare the night before.

The journey was straightforward. I was on my own, but even with my less-than-perfect navigation skills, I didn’t get lost and grabbed a parking space right next to the finishing area. Desperate for the loo and sufficiently blind not to see the rows of portaloos over the other side of the cricket field, I walked through town to use the ones at the leisure centre. There, you see, important stuff… I totally rock at this review-writing malarkey!

Returning to the cricket field I had a bit of time to kill so I set up a justgiving fundraising page via my mobile phone, in preparation for next month’s marathon.  I then pootled over to the start gathering area where I placed myself with the 3 to 3.5 hour pace group. Here, I recognised a chap from Colwick parkrun… There is a photo somewhere of us crossing the finish line at a similar time…but I’m wearing a dressing gown And dark sunglasses… I’ll see if I can find it…

Yup… Here it is…



Anyway, we had a nice chat before we were led to the actual start point… and we were off!

It was essentially a two-lap course, running about a mile out of Ashby-de-la-Zouch doing two 9-mile loops, then hobbling back in to Ashby again.

Inevitably, I went out faster than intended. I know, I know… It just seemed so easy… I know!

However… Having managed to maintain sub-nine-minute miles fairly comfortably for 11 miles, I figured, “let’s see how long you can keep this going for then, shall we?” 

At least to cover the half marathon distance, I thought.

The original plan was to attempt to run a half-marathon in approximately 2 hours, which until my final training run last week, was pretty much as fast as I had ever done that distance. I would then inevitably slow down, but would attempt to cling on to ten-minute miles for the final seven.  This would give me a 3:10:00 finish time and was therefore my target.

This was not taking into account the undulating nature of the course, so I thought this was perhaps an ambitious target.

The course was indeed undulating and the first lap was significantly but perhaps unsurprisingly somewhat flatter than the second one :-/

Here are my splits (I don’t normally do this but, well, I am doing so today so you’ll just have to deal with it)…



I think it is fair to say that mentally as well as physically, I let things slide a little after the 13 mile point.

My total, chip time  =  3:04:19

Happy with that.

And a few more personal bests to add to the collection…
image

Support was great, the whole way round. Fantastic organisation. Lovely weather. Regular drinks/sponges/’nutrition’ stations brimming with wonderful volunteers.
The only negative I can think of is – despite the wonderful pre-race information pack and well-signed placards after drinks stations saying, “no rubbish to be dropped past this point” some runners were obviously still just chucking their cups/gel packets/bottles/lids at the side of the road wherever they fancied. There was even a bin at every mile marker so there really was every effort made by the organisers but some selfish runners still somehow see it as their right to throw rubbish where they like and expect someone else to tidy up… Grrrrr!

Now… ‘Nutrition‘… 

There were a number of things on offer: Gels… Jelly Babies… Chocolate… Bananas…    But up til this race I had always done my long runs on just water (I’m still not Jesus though), convincing myself that I was training my body to use my fat stores for energy.

If this had truly happened, then I would not have run out of energy for a very long time, but as it was, I was suffering from about mile 15, I would say (the splits show I was slowing before this but that’s when I felt it), so I accepted a banana half… Then later – a few Jelly Babies… Then later still – a square of chocolate.  I didn’t have any gels (It’s easy to resist the gels – they’re disgusting!)
So I’m still not sure of a nutrition strategy for the marathon :-/

I think the mental boost gained was greater than the physical one and I was too mentally weak to resist at that stage.  I also got a good mental boost by playing ‘Chariots of Fire Theme‘ by Vangelis over my iPod for the final 0.5 miles (using its internal speaker, of course – no headphones allowed).  That felt good. 

http://youtu.be/CSav51fVlKU

My phone GPS actually measured my route as 20.4 miles … Here’s that last 0.4 miles pace…



8:02 minute mile pace! – I should have had that tune on loop since mile 15!

One final thing…

I won!

Well… Not the whole thing – obviously, but I got an ALDI sponsored ‘spot prize’ of £5 in an envelope after I crossed the line – presumably just for being brilliant ;-)

This went straight to the Rainbows charity who were collecting donations in exchange for a post-race sports massage at the cricket pavilion.

Painful but great!

Which is a summary of the massage and the Ashby 20 itself.

I wasn’t intending to post again before the weekend but on Thursday, I found myself worrying that I hadn’t done a proper long run for a while (giving the ankle a bit of a rest) and was concerned that I had lost some fitness ahead of this weekend’s Ashby20 road race.

So with approximately two and a half hours to dedicate to a run after I had taken the children to school/nursery, I headed off on an out-and-back run along the canal path.  I figured if I kept the pace up, I could easily manage a half-marathon distance with time to sort myself out before needing to collect my youngest from nursery again.

I felt like I was flying. 

At about 6 miles or so, I passed a big open field and felt a sudden urge to do some StravaArt. If you are reading this and have no idea what I’m on about, you are probably my parents… So predominantly for their benefit… It is where you use the GPS tracking of your run/cycle to ‘draw’ an image on a map.  With the bird’s eye view of your whole route effectively providing you with your image.

By far the best examples of which I’ve seen can be seen >>>here<<< , but I’ve included an example below in case you haven’t got the time or inclination to click…



Well, don’t expect anything like that from me.

I had been listening to Marathon Talk during my run, (a running podcast with news, stories, funnies, interviews, etc from the running world – worth a listen if you don’t already) and the presenters, Martin Yelling and Tom Williams had referenced this activity in one of their conversations, deciding that they would, before next week, create some Strava Art each in a competition with each other to see who could produce the best piece.

So there I am feeling like I’m flying through my run, and reckoning I’m well below 2 hour half-marathon pace when I decide to go into this field and make the various dog-walkers there think I had gone barmy by running up and down, backwards, in circles, etc – like I had repeatedly remembered that I had left the iron on at home and was indecisive as to whether or not I should return to turn it off.

Here’s what I did…
image

Ok… To be fair, that’s a bit far away…
image

Can you see it yet? A bit closer perhaps…
image

And finally… properly zoomed in and flipped…
image

Ok…Perhaps that was too close…revealing my poor form, but in my defence, apart from the lower, straight-ish line, which was the footpath running along the edge, the field itself had no lines or markings at all, and the dodgy-looking initial ‘M’ aside, I’m pretty pleased how that came out.

What’s more, despite this little folly (which I subsequently shared with Martin and Tom themselves) I still made it back to nursery just in time to collect my little girl.
Better than ‘just in time’, in fact…
image

PBs (Personal Records) galore.
Thank you very much!

I didn’t need to worry about losing fitness at all…

…Now I’m worried that I’ve peaked to soon though, of course!

I can certainly be very ‘all or nothing’ at times. If I’m motivated, I’m well motivated, running most places, cycling everywhere else, eating well, etc… But when I fall off the wagon, I seem to land squarely in the biscuit tin.

For some reason the looming hilly races on the horizon haven’t been working their magic. Maybe they were too far away… WELL THEY AREN’T TOO FAR AWAY NOW! The Ashby20 is this coming weekend (22nd March ’15) and the Huddersfield Marathon on April 19th.

I’ve been looking at the profile for the Ashby20 and it seems to match my motivation of late…



This week = be super-good week.

Nothing that will make the weekend harder.

I have been doing the odd, very short run, more to help me mentally than physically and the ankle has settled a bit…



Ankle update



…and I think I’ll be fine.

The arm bruise is looking less interesting too…



(I might have been tensing a bit .., the best i could anyway)

Bruise update

I don’t think I’ll make it to the Mr Universe finals this year.

So I’m sat here post-dinner, drinking a pint of water and watching with envy as my kids tuck into some ice-cream and I’m wondering if I should run the 20 miles on Sunday with no fuel (as I have with all my long training runs) or have a slap-up breakfast and an ice-cream that morning, by way of a scientific experiment, like.

It’s the law of running that a few weeks before a big race/event something will go wrong. 

This includes (but is not restricted to…):

Broken bones. 

Getting a cold.

Mojo deficiency syndrome.

Slightly poorly ankle.

…and it is the most serious of the above ailments with which I am currently suffering.

Yes. The slightly poorly ankle.

I played tennis yesterday and picked up another mystery injury. The random arm bruise from last week is still colourful, by the way…



(I shall be providing weekly bruise updates because I know that’s what you want.)

The new injury was a hurty-ankle but I couldn’t work out if it was an outside (oh-dear-I-must-have-hit-myself-in-the-ankle-with-my-racquet-without-realising-at-the-time) sort of pain, or an internal (oh-dear-I-have-inadvertently-placed-excessive-strain-on-the-already-overused-and-under-recovered-soft-tissues-of-an-unstable-joint) sort of pain.

So… to assist in diagnosis, I went for a 9 mile run this morning.  It was supposed to be 16 miles, but prudence suggested otherwise. 

(I normally don’t listen to prudence, she can be a bit bossy and boring, but it’s important to hear people out sometimes, I think).

And the revised diagnosis is…

A hurty and slightly swollen ankle.



I seemed to run on it ok, but I don’t want to push it. Next weekend is a big tennis match again, and the week after that is the Ashby20, a hilly 20-mile road race. So I think I might just take things down a notch running-wise before then. If that then goes well, I shall just keep myself ticking over until the marathon a month later.

Prudence and I are chilling out together this week. I’ve decided to get to know her better.  I’ve been a bit hard on her in the past.

In (less than*) three weeks, I shall be running the Ashby20 road race.

‘Race’ is a bit grand, really. I shall perhaps instead be running the ‘Ashby20 road get-round-in-one-piece’.

When I entered, I saw it was very close to its limit and I got pretty much the last place. I didn’t even have time to check that the ’20’ in the title related to the number of miles and not something else like kilometres…or the number of hours in this endurance race… Or… (And here’s an idea) that runners set off and then every 20 minutes, the last 20 runners get run over by the sweep vehicle and are eliminated from the race, which then goes on for as long as it takes to get a winner/survivor.

Disappointingly, I was right in my first assumption – it is indeed a 20 mile event. The Ashby20 is also apparently quite hilly and in a rare moment of planning and preparation I thought it would be the ideal pre-marathon event to help motivate, test and inspire me before Huddersfield’s hilly 26.2 miles in April.

I have been building up my miles over the past few weeks in conjunction with the jantastic challenge.  Over the past four weekends I have done 15 miles, 16 miles, 17 miles and then (the day before the day before the day before the day before*) yesterday, I did 18 miles. I have managed each of these runs before breakfast having woken at stupid o’clock in the morning and the best bit about that is that I’ve covered a half-marathon before I’ve even woken up properly and become consciously aware of what I’m doing.  Bonus.

You’d think I’d be confident of managing 20 miles in (less than*) 3 weeks time but  there’s nothing like a long run to make you realise that running even further is going to feel horrible.  I think this is very normal, though… right?

I am still targeting four runs a week with one of those weekly outings being a ‘long run’ but I’m not sure whether to taper before the Ashby20 or not. 

On further reflection, I may not have much choice… I’m off early to go and  see the England/Scotland 6 nations match in (less than*) a couple of weeks and then the day after that I’m playing in our final league tennis match of the winter season… Win, and we stay up… Draw or lose and we’re likely to be going down a division . So I have to be on form for that one – DOMS free! Given that I will not end up seeing my family all weekend, and especially as it’s mother’s day on the Sunday, I don’t really think that a long run is on the cards that week.

Motivation has been strangely wavering. I think I’ve been a bit fed up at the lack of significant weight loss despite massively increased output and massively reduced  sensible input … to the point where I end up thinking ‘stuff it’ (healthy eating) and so I stuff it (unhealthy eating) all in my mouth in very short space of time.

Not so sensible after all.

In other news I bought a nearly new pair of my currently favorite running shoes on eBay a few weeks ago, paid on the day, heard nothing, sent message, was told they’d be posting the next day but have received no shoes and no further contact since then. I’ll get a refund, no problem…but I’d rather have the bargain shoes!
On a more positive note I have been to my favorite place for quality clothing – my local charity shop….these three beauties, as good as new for £11. Thank you very much. 



Changing the subject, while not wanting to compete with my injured co-bloggers, Plustenner and Shazruns, I have assumed for the past few days that I had a splinter/thorn in my right arm, acquired (so I thought) when hunting out lost tennis balls from the pine trees last weekend. I even attempted extraction of the imaginary thorn with now unsurprising failure.  You see, this morning, it was as though someone had painted it lots of pretty colours…



…and at that point only, I remembered running into the metal fence post at the back of the tennis courts mid-way through my match last week.  I don’t recall who won the point**.

So there we have it. I’m still running. I’m not injured (well not running-halting injured), I’m not ill and my mileage has been steadily increasing.

Put like that, things are pretty good really.

*I started writing this post on Sunday and have only just got round to finishing/publishing it today (Thursday). Hence some time edits.

**That is generally accepted code for ‘I lost it’.

To the tune of ‘Piano Man’ by Billy Joel…

It’s 5am on a Saturday
And I don’t want to get out of bed
But I know if I stay, that in April, I’ll pay
So I might as well just go instead

You see, that’s when I’m running a marathon
And I want to make sure that it flows
Cos it’s long and it’s hilly
And I know that I’m silly
We all know that I’d much rather doze.

“So go and run long you’re in training, man
Go and run long alright
If you’re not in the mood for a tempo run
Don your mansuit and zip it up tight”

Chaffree underwear is a friend of mine
They keep my thighs red rawness free
But I vas-up my nips or the blood from them drips
And makes a big mess on my tee

This hill! (I believe it is killing me)
As a mile in, I run up its face
Well, I’m sure that I can’t be moving far
Won’t be home til next week at this pace!

Now crawling’s a real possibility
As my legs, they cling on for dear life
And they talk with my head, who is still half in bed
And would like to be there with my wife

And for race day I’m practising fueling
Just water and nil else at all
Yes I’m shunning the drinks full of sugariness
As I’m hoping to not hit ‘the wall’

“So enjoy running long you’re in training, man
Enjoy running long alright
You’ll be getting much stronger and running much longer
So in April you so won’t be all sh..oddy”

It’s a pretty good run for a Saturday
And I manage some seventeen miles
But although, now I’m fine, is tomorrow the time
I’ll experience DOMS (and my piles)?

So my mind turns now to recovery
And although I feel like a beer
I’ll stretch and I’ll stroll and get out the foam roll
And say “This marathon’s yours, do you hear?”

“So enjoy running long you’re in training, man!
And enjoy stretching off, tonight
For you know that you could
Do as much as you should
And stop muscles from feeling all tight.

Sounds like a great band name, right?
Maybe not.

Firstly some grammar…

I chafe. I am chafing. I chafed.
You chafe. You are chafing. You chafed.
We chafe. We are chafing. We chafed.
They chafe. They are chafing. They chafed.
He chafes. He is chafing. He chafed.
She chafes. She is chafing. She chafed.
It chafes. It is chafing. It chafed.

This, on the other hand, is a chiffchaff…

2015/02/img_2273.jpg

It has nothing to do with chafing.

It does ‘chaff‘ however… and indeed ‘chiff‘s (though not necessarily in that order). It is a bird so named due to its call, that sounds a bit like ‘chiffchaff‘.

This post is just about chafing.
It has nothing to do with ‘chaffing’ at all. In fact, I’m not even sure ‘chaffing’ is a word other than my rather contrived use of it, above.
STOP PRESS – quick Google search…
image

So. It is a word…BUT has nothing to do with chafing.
I am fed up with chuffing people referring to chafing as chuffing chaffing! Ok?
Good.
Shall we move on?

I run. I am a runner (It’s ok – I’m not doing the whole grammar thing again!).
And as a runner I have experienced some pretty nasty chafing in my time. It happens. It has happened sometimes when not even running.

Now, I’m not a huge size. That’s all relative, I know. So, yes, probably (definitely) I am officially overweight, and with a BMI of 32, I could do with losing a few pounds, but I genuinely don’t consider myself to be large.
I do admit however, that I have a rugby player’s thighs rather than svelte runner’s legs. You can barely pinch any fat on them (probably the training they get from carting the rest of me around), but they are big and solid. And they rub. Especially on a run. They rub. Especially on a long, sweaty, hot run. They rub.
If I was a caveman, I’d have been famous as the one who discovered fire by rubbing his upper thighs together.

I have experimented in the past with different types of running underwear… cotton / polycotton / Polyamide 82% Elastane 18% /tight / loose / existent / non-existent (sorry…yes), and up until last week I’d have advocated the tight, low-friction option. And there would be plenty of Vaseline.
Let’s face it though, nobody really likes using liberal amounts of Vaseline down there on a cold winter’s morning….well…they might…but I don’t.

Sweating and Chafing Reducing Underwear
Chaffree.com

I was sent some underwear by the above company and was politely informed that I was not required to actually model them myself on here (although if I did then the SUSTYM would have come in very handy).
After I recovered from my exhibitionist disappointment, I agreed simply to write a review instead. So here goes…

They work.

I have now run some long runs of 15 miles plus wearing the men’s boxers…obviously… I had not been sent by any of the women’s knickerboxers or briefs so I couldn’t wear them to test…and I probably wouldn’t have worn them, even if they had been sent, but my guess is that they would work too.

Here’s the long version of the benefits:

-Seamless & Stretchy
-Lightweight, quick drying and machine washable
-Keeps skin cool, dry and comfortable through high performance wicking fabric COOLMAX®
-Latex Free
-Anti Bacterial properties
-Gives relief from sweating and chafing
-Double stitching to strengthen seams
-No irritating labels
-Soft flexible fabric with a second skin feel for minimal movement.
-Sizes Small-3XL
-Short (5″) and Long Leg (7″) Lengths
-Available in 1 (individual) 3 or 5 pack

And here’s the short version:

They were supportive, cool, really comfortable, and prevented thigh fires.

Ha! That will have to be what they use on their ‘customer reviews’ section now.

Now, I don’t want to be all positive and not present a balanced review here, so here’s a couple of negatives:

1) How can a product have ‘double stitching to strengthen seams‘ AND be ‘seamless‘? Ok I’m being pedantic (very unlike me, I know). And to be fair, I know the point is that they certainly feel seamless. Flat. No harsh lines.

2) The company is called ‘Chaffree’ – not ‘Chafefree’.
After everything I said at the beginning, too. I guess I’ll just have to let that one go.

But ultimately, the point is that they work.
It’s true.
What more do you want?
They do the job… and they do it really well. They don’t roll over on the waist band. They keep their shape and they keep me running pain free…well at least pain free from chafing.

They aren’t cheap, at £17 for a single pair (although increased purchases result in decreased unit costs), but you pay for quality and I can honestly say that I will make sure that I have some of these boxers ready for any future long run, including my upcoming marathon.
They are definitely a part of my stock running kit now and I will not be going on another long run unless I’m wearing a pair of these beauties.

Disclaimer thingamy bit: I was sent three pairs of Chaffree boxer shorts free of charge in return for writing a review here, but was under no obligation to be nice about them. This post contains affiliate links.

Less than twelve weeks to go until Huddersfield Hilly* Marathon. So I thought I would at least attempt a weekly round up of training/excuses here.

*It’s not officially called ‘Huddersfield Hilly Marathon’, I just thought I’d mention its hilliness (obviously the correct spelling – based on silly/silliness) in case I have previously failed to mention its hilly/challenging nature.

So…. crunch time! I’ve got to keep serious now…you know me…always serious…
Friday afternoon is also usually crunch time for me as it is when I am at my weakest, motivationally speaking. I need to see if I can avoid the temptation to sustain the last few hours of the week at work by munching at the various boxes of biscuits and chocs that do the rounds. Folks at work know I’m ‘in training’ so they don’t offer me stuff now…which is good….

…but away from their eyes I can be a secret eater. I’m not proud of it. I know I shouldn’t do it. But staying late to finish work an hour after everyone has gone, and knowing that I wasn’t gong to be eating until late this evening due to a tennis awards evening, the box of chocs were all mine.. :-(

Cross with myself for my secret eating, when I returned home from the tennis awards where, incidentally I ate reasonably well (apart from repeated trips to the crisp bowl) I then ate another big packet of crisps very unsecretively. CRUNCH TIME!
Take that secret eating! Ha. That showed you!

* * * * * *

Obviously this was all just a cunning plan to shame me into running extra hard to get that parkrun PB that I publicly proclaimed I would get last week…

I woke this morning (Saturday) and foolishly stood on the scales to assess the damage…
I was pleasantly surprised to see that I’d actually lost weight. Go figure. How does that work?
I was spurred on by the knowledge that if I run at the same effort as normal, my reduced weight should mean I’m faster, right?

That’s just what I did, and the results are demonstrated by the following graphic…

image

…by nearly thirty seconds too!

To complete a successful jantastic week, I just need to take it easy with a steady 15 mile run before breakfast tomorrow, now :-/

Before I start, perhaps a disclaimer is in order.
In the process of explaining what SUSTYM is all about, I have included photos of myself.
Photos that some readers may find offensive due to the fact they contain uncensored nipples.
You have been warned.

Based on the original ancient Japanese method of Susatybi (Soo-sa-tie-bee), the Sustym (Suss-tim) is the inevitable new westernised mutation of the process that has dramatically changed my life following its development from that small Japanese coastal village of Poe-Sing many years ago.

I shall first show you the dramatic results produced over a short period in January 2015 alone…

image

image

It is my personal opinion that SUSTYM and SUSATYBI are used far more widely in sports/fitness circles than is currently admitted. I can only guess this is because some people are almost embarrassed by its sheer effectiveness.

It uses processes highly recommended by modern physiotherapists but also contains the wisdom of our elders, fusing them in an easy to apply format that produces the instant results that makes it such a popular method in today’s media culture.

It is applied most effectively (although as mentioned, sometimes tacitly) by nearly all fitness models, but is a method that can also be employed effectively by Joe Public, as can be seen from my photos above.

The easy to follow steps for the original SUSATYBI are as follows:

Stand
Up
Straight
And
Tuck
Your
Belly
In

And more recently for SUSTYM:

Stand
Up
Straight
Tense
Your
Muscles

In case it wasn’t already obvious, the above photos were taken over an elapsed period of approximately 2 minutes just this morning.

Unfortunately, these methods didn’t help me to a parkrun PB, but I blame this on the fact that I arrived at my parkrun venue only to find out it had (quite rightly) been cancelled due to ice so I sped drove safely within the speed limit to the next closest one (ten minutes away) relying on the fact that lots of people were due to receive T-shirts this week. They rarely start bang on 9 o’clock anyway.

I parked up and then had to run half a mile to the start, just in time to join everyone on the first corner of what was a very muddy, occasionally icy, but certainly totally slippy course.

It wasn’t a PB.

I’m sorry for leading you all on, yesterday :-(
But I really was planning on making it so.

Janathon (day 31) and therefore JANATHON – involving no PBs (but at least a parkrun when one might not have happened) and a great SUSTYM for slimming down – DONE!