The Wall: What, How & Why?

|’m less than three weeks away from my big race this year. I’m not as fit as I’d hope to be at this stage, but either way on the 23rd June I’ll be on the start line ready to take on my biggest challenge to date.

The Wall is a 69-mile ultra distance race from Carlyle to Gateshead following Hadrian’s Wall. Aside from the fact it’s a bloody long way, it’ll be hilly and most of it will be off-road. 

I’ve fielded many questions during my training from people trying to understand what, how and why. So here it is...

We’ve already answered the what. It is the equivalent distance of nearly three marathons done in a one-off effort and its not exactly flat. I should really mention at this point I’m not the only one who is doing it. It is a race, but to be honest aside from the small handful of experienced athletes competing for top spot many of the people participating in this race are simply looking to finish.

You’ll probably be surprised to know ultra distance running is quite a popular sport. In the last couple of years it has gained a little bit more exposure in running magazines and with this comes greater participation. 

Slightly different from running a 10k, half-marathon or a marathon, ultra’s are considered anything over 30-miles and usually cover a variety of terrain. The challenge is to cover the set distance in the quickest possible time or in my case just finish...

To do this most racers will use a strategy similar to what the army call tabbing. Therefore my strategy is to run the flat sections, walk the hills (fast) and run the downhills. This takes a certain amount of discipline especially when you’re tired.

I’m planning on running at approx. 5-miles per hour across the whole day which would see me arriving in Gateshead in 14hrs. Whilst this doesn’t sound fast for a typical runner you must consider the distance and terrain.

For me it’s more of a personal challenge. I am fascinated with what my body can do. Aside from the obvious physical competencies required to complete an ultra (you need to be able to run a fucking long way...) is the battle you have in your head.

I’m inspired by the maxim Know Thyself. Attributed to various philosophers throughout history, Plato and Aristotle are considered to have discussed the finer points. To me it means to better understand myself physically, mentally, emotionally and spiritually. A bit heavy, eh? You did ask! 

I enjoy the feeling of accomplishment and appreciate (more often in hindsight than at the time...) understanding how I responded at different stages in training, in preparation to race day and the race itself. I feel this makes me a better person.

I actually enjoy the freedom and isolation you feel from running this kind of distance. It’s kind of liberating. Being miles away from home, out of reach of mobile reception and left to your own devices is strangely invigorating.

I enjoy the camaraderie with other runners. Ultra distance racers are a humble bunch and racing at this tempo for this duration you end up speaking to people from all walks of life. Many of whom have raced all over the world and have a great story to tell.

During this race I will undoubtedly reach a point similar to ‘the wall’ in a marathon and I will have to keep moving if I want to finish. At this stage you need a strong reason ‘why’ and I use a variety of methods to get leverage on myself. 

A mantra I first used on my six-marathon Trans Britain race and which served me well in Ironman France last year ‘Relentless Forward Motion.’ I’m not sure why this appeals to me but I write it on my wrist and it keeps me going.

On the other wrist I’ve also taken to writing a happy thought. This allows me to get a sense of perspective if the wheels fall off and things don’t go to plan. During my training and racing for Ironman it was often the thought of EJ and William. At the time we didn’t know if William was a boy or a girl and he was affectionally known as Ralph. He still gets called that nowadays.

I also try not to take myself to seriously and value fun and humour so you'll notice the phrase cardio's for fat people. This is something my buddy TR says to me when I go out running...

Other methods to keep my head strong include smiling and thanking marshals - I always feel despite what I go through I should express gratitude. And pulling funny faces a photographers.

So there it is... On the 23rd June I’ll be running the length of Hadrian’s Wall. I’m also raising money for a fantastic charity. Check it out www.justgiving.com/Steve-Keywood

Thanks to everyone for the good luck messages.

I’ll keep you updated...

Amazing Results in Six Weeks

Last week the inaugural Beach-Ready Plan FINISHED. And I’d love to say I’m surprised, but I’m not. With the hardwork and effort of all the guys on the plan it is no wonder they all got AMAZING RESULTS. It was truly brilliant to be able to share my knowledge and expertise with these guys in this way and as you can see from the numbers and testimonials below they all clearly loved it too.

Check out these AMAZING RESULTS...

Total weight loss is 14 lbs and 12 1/4 inches off! I really have loved this plan... - Maddy

Final results are loss of 5lbs and total loss of 41/2 inches. - Claire

...final results are 12lbs off and around 10" - general inch loss every where but most of waist! Determined to keep going (now I have the tools!!) to continue in the right direction. - Scott

Lost around 5lb in total and 4 inches just in the last week (forgot to measure in the first week...). I totally understand people saying they don't want to stop - it's kind of addictive! - Karen

Beach ready plan finished in perfect time for this gorgeous weather ... final results 5lb weight loss and 6" gone and feeling fab .. also refocussed so that when people say 'you don't need to be good, have another cake', I'll be able to say no thanks :-) - Jan

End of week 4 for me, no weight loss this week but strangely down another 1"! Total for me 8lb and 8"! - Laura

Final results 9lbs lost and about 6", feeling fab and actually wore a bikini in the garden and was eternally thankful for having lost the weight first! - Jennie

Final results: lost 7lbs & 10.5" in total, which I'm over the moon about ! 

Thanks Steve, you're the best x - Tina

Final result 8lbs and 7 inch in total, I'm off on holiday on Friday but will defo pick up the plan when I get home!! - Becky

Final results are great - 13lb & 11.75" lost. Very pleased with that! - Debbie

So the end of the plan and the scores on the doors are: 9 3/4" & 10lbs. Am I pleased? Damn right I am!! - Ben

Ok I'm 5 weeks behind - oops! But my official first week is 3lbs and 2 inch off! - Katie

At the end of 6 weeks I have a total loss of 7lbs and 11". Really pleased and plan to keep it that way! - Karen

Six-Week Beach Ready Plan - done. Total loss 10 lbs & 16.5". - Jo

Lost 12lbs and 7.5" in total... Never thought it possible but we have all proved it is!!! I'm sooooo pleased. Well done everyone :-) xx - Jill

‎-6lbs and 10 inches.... - Chellie

Lost 6lbs and 4.75". Definitely lost some bad habits but very much looking forward to a cold glass of vino in the sun this evening! Got my bikini on in the garden!! It's been about 15 years since I did that I think!!- Fiona

Final measurements done. Total loss 9lbs, and 4 inches. Inches off everywhere except thigh and hips. Very pleased! - James

I went down to 9st and although I didn't do a final measurement, my clothes are all rather too big :-) - Gemma

My hubby lost 1st and half and me 1stone. - Jana

I’d love to say that was all. BUT there’s more...

It’s not just the people on the plan that got AMAZING RESULTS. It carries over to friends and family too!

...My hubby lost 7lb just by following the healthy eating, does his own exercise in the form of cycling. - Laura

....Mine followed the eating part for 3 weeks and exercise for 2 weeks, he lost 5 lbs and 3 " off his middle. - Fiona

...Andy did the eating plan and lost 10lbs and 5". - Jill

With my healthy eating plan, my advanced fat-loss strategies, my daily do-at-home time-friendly bodyweight exercise plan, my cookbook packed with over 90 delicious recipes, exercise videos and video blogs, the support of the group on Facebook and my coaching these guys SMASHED IT.

These kind of results are infectious and I know from the messages I’ve been sent some people are keen to carry on.

If you’re wondering if the plan is for you check out what a couple of the guys think...

...Do it! I thought the same but when I saw everybody's results I just knew I had to do it too! Started last Monday and in my first week lost 3lb and a total of 5". The first week is hard but have got into it now! - Laura

...Do it! You will love how it makes you feel and the changes it makes to your body....I really never thought I could do it but have LOVED it!! I sleep fabulously, I'm not hungry and the exercise is so manageable that you will look forward to doing it...Go for it!! - Jill

...I have tried several different diets and this one is by far the easiest and most enjoyable! Im a full time working mum and it fits in easy with my life if your prepared to plan! Only you can decide if u are ready.... In sure you won't regret it!!!! - Elaine

Go for it!! Really enjoying it, feel good and results are great! As long as you plan you can do it!! X - Karen

Don't think too much just go for it, it's a fab way of life the food is great and easy and the results are amazing and sustainable and we are all here to support you too :)) xx - Jan

I also know from the messages and emails I’ve received there is a queue of people wanting to give it a whirl. I’m thinking of kicking off another one in about a fortnights time. If you want to give it a go send me a message on Facebook or send me an email at stephen_keywood@yahoo.co.uk

Congratulations to everyone on the plan. Who knew in such a short space of time you could get such AMAZING RESULTS?!

Coregasms, Fifty Shades of Grey & a Five-Minute Core Workout

The stuff I know sometimes surprises people.

Perhaps it’s because I spend most of my time smiling and laughing. Or perhaps it’s my poor grammar. But you should never underestimate me.

One of my areas of expertise is in women's fitness.

When working with women one of the skills you need to learn is to listen.

Sometimes they are talking to you, other times they are talking to each other and you have to be patient, and some times they are not talking to you at all for whatever reason. In all situations you have to pay attention.

Being an attentive man I sometimes notice somethings I find interesting.

Of late of most interest to me is the rise in popularity of a man named Christian Grey.

The man is something of a legend.

When he raises his quivering hand women listen. 

I think I could learn many things from him.

One of things I like most about the guy is his endorsement of personal training. The guy understands the importance of keeping fit and insists on Anastasia working out with a trainer four times per week.

However, I think even he would be impressed by this latest research.

Please forgive my intellectual ignorance, I have read neither the book nor the study for fear of disappointment. Therefore I’m going on hearsay alone. Chinese whispers if you like.

But this study confirms what every teenage boy already knew.

Women get turned on by riding bikes.

Please don’t shoot the messenger on this one. It’s proven. It’s science.

Research conducted by the Centre for Sexual Health at Indiana University set out to prove exercise-induced orgasms and exercise-induced sexual pleasure actually happens. And prove it they did.

Just for your interest the types of physical exercise found to be associated with exercise-induced orgasms and exercise-induced sexual pleasure were abdominal (51.4%), weight lifting (26.5%), yoga (20%), bicycling (15.8%), running (13.2%) and walking/hiking (9.6%).

It’s no wonder my clients and bootcampers keep asking me for more ab work?!

My main concern with this is I haven’t noticed. Perhaps I’m doing it wrong or maybe I’m not paying enough attention. However, with the help of this witty blog I’m set to set the world alight like Christian Grey. Next week all of my client will be having a Coregasm...

Try this core workout...

You can tell from this post client satisfaction is always my top priority and so it’s not all crude jokes and smuttery. Here is a core workout for you to be getting on with.

A1. Advanced Spidermans x 30s

A2. Renegade Row x 30s

A3. Supermans x 30s

Repeat another two times with minimum recovery between exercises.

Check out a shoddy and rushed You Tube clip of the exercises here.

In just four and half minutes you will be done and dusted and as I proved in the video clip you can do it in front of the children. Let me know how you get on but if all else fails you will have strong and toned core...

Come find me on Facebook at Steve Keywood's Personal Training or Twitter @SteveKeywoodPT for more intelligent debate on this subject.

I must credit my source and the creator of the term ‘coregasm’ - check Roman Fitness System here. This is perhaps the funniest blog post I’ve read for a while.