Bay Run Coaching - 3d Gait Lab

𝟭𝟬 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡𝗦 𝗜𝗡 𝟭𝟬 𝗗𝗔𝗬𝗦 — 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗧𝗜𝗣 𝟵/𝟭𝟬 ❤️

KNOW YOUR REASON WHY 🤗

Super Fred today ticked off 9 marathons in a row 😮 235.8 miles

With ONE MORE TO GO 🎉

By this point the legs are shot and it’s a mental game.

This is where your reason why kicks in.

It’s when you’re tired, uncomfortable and questioning why you started that having a clear reason why can help you keep moving forward.

This challenge is bigger than simply running 262 miles.

It’s about raising awareness and as much money as possible for pilgrims hospice.

Practical tips 👇

• Before you even start a race or challenge you want to have your reason why nailed down.

• Write it down somewhere you can see it and reflect on.

• Break the challenge down into smaller chunks, you can’t focus on the whole race, focus on the next 5k, the next aid station.

• When things get tough think about why you’re doing it and who’s supporting you.

• Accept the lows will come, but they don’t hang around.

• Keep reminding yourself of all the work you have done so far, in training, in the gym, all the hours on the road and trail.

Motivation is fleeting your reason why is your driver 👊

So remember when your legs are shot, left foot - right foot and remember your reason why 🙌

One more to go LFG Super Fred! 🚀❤️ fans

𝟭𝟬 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡𝗦 𝗜𝗡 𝟭𝟬 𝗗𝗔𝗬𝗦 - 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗧𝗜𝗣 8 ❤️

Fred has just finished day 8 of running 10 marathons in 10 days!

That’s 209 miles 😮

Things are getting sore, it’s getting tough and the weather was against her today but it didn’t stop her! 2 left Athlete!

Today for tip 8 we’re going to talk about sleep 💤

I see so many athletes spend tons of cash on compression boots, sauna blankets and massage guns. Yet doom scroll till midnight and barely get 6 hours sleep 😬

One of the most powerful recovery tools is completely free and that’s SLEEP 💤

High volume training especially back to back marathons your asking the body to repair itself and restore glycogen and prepare physically and mentally to do it all over again tomorrow.

Sleep plays a huge role in all of that.

When sleep is restricted, research shows an increase in perceived effort, reductions in performance, poor reactions and decision making and of course poor recovery.

That’s the last thing you want when running 262 miles over 10 days 😮

So where possible we’re looking for 8-9 hours a night.

It’s also not a bad idea to bank some sleep on the lead up to these big events.

Practical tips 👌
* No screen time 60+ minutes before bed
* Read in bed, it always knocks me out
* Make the room as dark and cool as possible
* Elevate feet to aid recovery
* Don’t eat too close to bed time
* If sleep is restricted a nap can help
* Be careful with caffeine during your efforts if you want any chance of sleeping later.

Eat plenty, rehydrate, get your feet up and get to bed.

When your in training sleep is part of the plan ❤️‍🩹

Fred is doing this for Pilgrims hospice if you want to donate https://www.justgiving.com/page/fred-lane-3?utm_medium=FR&utm_source=CL

fans

𝟭𝟬 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡𝗦 𝗜𝗡 𝟭𝟬 𝗗𝗔𝗬𝗦 - 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗧𝗜𝗣 7 ❤️

Super Fred has just finished day 7 of running 10 marathons in 10 days!

That’s 183 miles 😮

Today recovery and performance tip we’re going to talk about fluids and sodium 💦🧂

After performing a sweat test you can get an idea of your own sweat rate here’s how 👇

• You simply weigh yourself naked
• Run for 60 mins
• Try not to drink but if you do measure it
• Strip off, dry yourself off and weigh yourself again
• Make note of the session intensity, temperature and wind.

For example
Pre run 70kg
Post run 69.2kg
Drank 200ml ( 200g ) of fluids
Total loss 1kg ( 1000ml )

Sweat rate 800ml plus 200ml from fluids

On a cool day, @ 4 hour marathon pace.

We don’t have to replace all of it, we know that beyond 2% dehydrated so in this case 1.4kg.

Beyond this level of dehydration can lead to
• Higher heart rate drift
• Higher core temp
• Increased RPE
• Less blood available to muscles and to aid cooling
• Studies show up to 8% reduction in performance!

So 4 hour run…
• Sweat loss 3.2L
• 2% loss = 1.4L
• Need to consume atleast 1.8L
• 450ml per hour to avoid beyond 2% dehydration by the end of your run 🎯

Without sodium testing aiming for 500-700mg per L consumed is a good starting point.

For back to back marathons especially, replacing some sodium will help
• Retain the fluid you drink,
• Help maintain blood volume
• Support thirst
• Helps avoid dilution of blood sodium which can contribute to exercise associated hyponatraemia.

Post marathon for optimal rehydration you want to aim for 125-150% of losses.

So say Fred has lost 1kg post marathon she would want to drink 1.25-1.5l of fluids over the next couple hours.

But for back to back marathons, or multi day events there’s a case for rapid rehydration, studies show aiming for 40-50mmol of sodium/L which equates to 920-1,150mg sodium per Litre replaced so for 1.25-1.5L that’s around 1,250-1,500mg.

Remember salty foods can contribute to this too.

fans

𝟭𝟬 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡𝗦 𝗜𝗡 𝟭𝟬 𝗗𝗔𝗬𝗦 - 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗧𝗜𝗣 𝟲 ❤️

At Bay Run Coaching the first thing we tackle when it comes to sports nutrition is energy availability.

Let’s say her RMR is 1600 calories, you do your workout 600 calories then allow 320 for your daily movements to break even you require 2,520 calories.

By matching EA you ensure optimal recovery, your body has the energy to repair itself, to prevent metabolic adaptation, maintain bone health and a solid immune system.

Training hard especially back to back marathons requires optimal EA!

Very apt as super Fred has just nailed 6 out of 10 😮

The biggest recovery challenge Fred has is matching EA day in day out when she’s burning approximately 3500 -4000 calories a day.

Her marathons are approximately 6 hours and refuelling around 60g an hour so 1,440 during leaves around 2,500 to make up pre and post run.

Under fuelling each day can compound to 1000’s of calories hindering recovery and putting something like this Challenge at risk.

These big deficits lead to 👇
* Hindered glycogen replenishment
* Increased fatigue
* Poor muscle repair
* Reduced performance
* Often poor sleep

Over this challenge performance comes before body composition, this isn’t the time to worry about eating too much. The priority is to replace as much of the daily expenditure as possible.

So practical tips 👇
* Fuel properly before, during and after that way you won’t create such a big energy hole.
* Eat each hour for the next 4 hours post run.
* Keep fuelling right up to bed time.
* Use liquid carbs if hunger isn’t there.

So for day 7 remember don’t let the deficit snowball for this even especially but even in training.

The goal is getting to the start line as fuelled and recovered as possible to go again 🙌
fans

𝟭𝟬 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡𝗦 𝗜𝗡 𝟭𝟬 𝗗𝗔𝗬𝗦 — 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗧𝗜𝗣 𝟱/𝟭𝟬 ❤️

Super Fred has now smashed 5 marathons in 5 days, she’s halfway there!

Today Fred ran marathon number 5 at Canterbury Track completing 105.5 laps 😮 she had great company throughout 🙌

Yesterday we talked about hitting the first 4 hours of recovery hard.

But that doesn’t mean recovery stops after 4 hours.

If glycogen restoration is a priority, you need to keep carbohydrate intake high across the rest of the day.

With aggressive carbohydrate feeding, a large proportion of depleted muscle glycogen can be restored within around 24 hours.

But after something as damaging as a marathon, complete restoration can take longer, especially when muscle damage is high.

That’s important when you’ve got another marathon waiting for you the next morning.

Practical tips 👇

• Aim for around 1.0–1.2g/kg carbohydrate per hour during the first few hours
• Continue eating plenty of carbohydrate across the rest of the day for a total of 10-12g per kg BW
• Choose easy-to-digest foods so you can actually hit the numbers
• Use drinks, sweets and sports products if appetite starts disappearing
• Keep meals carbohydrate dominant
• Spread intake across regular meals and snacks rather than relying on one huge dinner
• Keep fibre and fat lower if they make it harder to eat enough
• Combine carbs with protein to support muscle repair
• Don’t forget fluid and sodium replacement alongside your food

For a 60kg athlete that’s 600+g

Think, choco milk and banana, crumpets, bagels, rice, pasta, cereal, carb drinks etc

Day 5 takeaway 👇

The first 4 hours are crucial, but keep the carbs coming for the rest of the day.

You’re not just recovering from today’s marathon. You’re fuelling tomorrow’s. fans

𝟭𝟬 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡𝗦 𝗜𝗡 𝟭𝟬 𝗗𝗔𝗬𝗦 + 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗧𝗜𝗣 𝟰/𝟭𝟬 ❤️

Fred absolutely smashed her 4th marathon in 4 days that’s 104.8 miles in 4 days!

When you’re asking the body to go again and again, recovery isn’t just about carbohydrates.

You also need enough protein across the day to support muscle repair and recovery.

After repeated marathons, muscle damage and soreness can build quickly.

You’re never going to completely eliminate that, but you can give the body the building blocks it needs to repair.

That’s where protein comes in 👇

A good target is around 0.3–0.4g of protein per kg of body weight per meal, repeated across the day.

For a 70kg runner, that works out at roughly 21–28g of protein per meal.

The key point is that it’s not just about smashing one huge protein hit at dinner.

It’s about spreading protein across the day so recovery is supported again and again.

Practical tips 👇

• Soon as you finish have a protein shake with some carbs be that a pre made one or with a banana this will help with recovery
• Aim to include a solid protein serving at each meal
• Try to eat protein regularly rather than leaving most of it until the evening every 2-3 hours.
• Use easy options if appetite is low such as shakes, yoghurt drinks or flavoured milk
• Good options include eggs, Greek yoghurt, chicken, fish, lean meat, tofu, cottage cheese and protein shakes
• If you struggle with big meals, split it into smaller feedings across the day
• Don’t forget total daily intake still matters, but meal distribution helps too
• Keep recovery nutrition simple and repeatable so you can actually do it day after day

The goal is to support muscle repair well enough that you can show up in the best shape possible tomorrow.

In a challenge like this, small wins add up.

So for Day 4, remember this: Don’t just refuel with carbs make sure you get enough protein too. ❤️ fans

𝗧𝗵𝗲 𝗮𝘁𝘁𝗲𝗺𝗽𝘁 𝗲𝗻𝗱𝗲𝗱 - 𝗕𝘂𝘁 𝘁𝗵𝗲 𝗮𝗰𝗵𝗶𝗲𝘃𝗲𝗺𝗲𝗻𝘁 𝗿𝗲𝗺𝗮𝗶𝗻𝘀 ❤️

Sunday Billy Billy Cochrane called it on his FKT attempt, a combination of horrendous trench foot, infected blisters and lack of power for devices this is purely down to it taking way longer than planned.

From the updates you would have seen the waist deep pictures I’ve shared.

We were under no illusion this was going to be unbelievably tough. Billy went North to South for the main reason being it’s heading home.

Billy slogged through around 118 hours and 165 miles of brutal path less bogs 😮

He did 220 miles across Scotland in 78:37 so this FKT was very different ball game.

I couldn’t even begin to imagine how it felt going all night cross streams, and sinking bogs fully self supported. No pacers, no one to guide.

Blows my mind the mental and physical toughness of this man.

It’s not did not finish it’s Done for now 🙏

He’s did this for 3 incredible charities
Always a rifleman - https://www.justgiving.com/page/william-cochrane-9?utm_medium=FR&utm_source=CL

Motor neurone disease - https://www.justgiving.com/page/william-cochrane-8?utm_medium=FR&utm_source=CL

Prostate cancer - https://www.justgiving.com/page/william-cochrane-7?utm_medium=FR&utm_source=CL

fans

🤩 BRC ATHLETE REVIEW 🤩

“I joined Team BRC for coaching with a very long run I had never attempted before. I had run 100km, but I was very broken and sore and was sure I could be faster with the right guidance.

Since joining, I am stronger and I have much better nutrition planning for my runs. My recovery time has reduced so much that I can do back-to-back long runs with minimal to no fatigue.

The support has made the biggest difference. Having a really regimented training programme that can also flex around a full-time job and kids has been huge. James has been amazing to speak to, advise and guide me, and to change plans and schedules when needed.

I took on my second 100km with a cold, a sprained ankle and the knowledge that I had absolutely everything I needed to get the job done. I had no fear at all that I would finish.

During my 100-mile run, it was so hot that my initial plan did not go to plan. With the guidance and training, I was able to adjust mid-run, get fuel and liquids on board, and get over the line inside the cut-off.

I had messages from so many people in the WhatsApp group — words of motivation and encouragement before, during and after. The community is amazing.

If you have an event planned, or a goal to get moving — anything from being able to run 1km without stopping to completing a UTMB race — James and the community are an incredible resource.

Years of accumulated knowledge, folders and folders of documents if you like research, and a coach who can bend and adjust to your requirements while being honest about the outcomes.

Couldn’t recommend Team BRC enough!”

Love this mate thank you 🤩

10 MARATHONS IN 10 DAYS — RECOVERY TIP 3/10 ❤️

Fred absolutely smashed her 3rd marathon in 3 days following on an out and back route along the river from Chartham village hall.

When you’ve got another marathon waiting for you tomorrow, the hours immediately after finishing matter.

After a marathon, muscle glycogen is depleted and your body is primed to start storing carbohydrate again.

So rather than finishing, showering, getting distracted and then trying to catch up at dinner…

Start refuelling straight away.

When rapid glycogen restoration is the priority, aim for roughly 1.0–1.2g of carbohydrate per kg of body weight per hour for the first 4 hours.

For a 70kg runner, around 70–84g per hour.

That can sound like a lot, but the trick is to spread it out and keep it simple.

Practical tips 👇

• Start eating and drinking carbs as soon as practical after finishing
• Aim to eat little and often rather than relying on one huge meal
• Choose easy-to-digest, carbohydrate-rich foods
• Use liquid carbs if your appetite is poor
• Think bagels, cereal, rice, bananas, jam, honey, pretzels, sweets and carb drinks
• Keep fibre and very high-fat foods lower immediately after finishing if they make you feel too full
• Include some protein alongside your carbs to support muscle repair
• Keep drinking and replacing fluids and sodium lost during the marathon

It’s to replace carbohydrate quickly and deliberately while your recovery window is short.

When you’ve only got around 24 hours before doing it all again, you don’t want to spend half of that time under-fuelled.

So for Day 3, remember this:

Finish the marathon - Start the recovery clock - Then hit those first 4 hours hard❗️ fans

𝟭𝟬 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡𝗦 𝗜𝗡 𝟭𝟬 𝗗𝗔𝗬𝗦 — 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗧𝗜𝗣 𝟮/𝟭𝟬 ❤️

Super Fred strikes again with another marathon ticked off and this time round 5.7 mile loops of clowes woods.

She started with stiff legs as expected but writhing a few minutes the legs came back to life. She fuelled well throughout and ran 12/13 min miles minus the hills. She’s stretched, eat lots and enjoyed a nap.

A lot of runners think recovery starts once they cross the finish line.

But in a challenge like 10 marathons in 10 days, recovery starts during the marathon itself.

If you underfuel today, you don’t just make today harder. You finish with greater glycogen depletion, a bigger energy deficit and more work to do before tomorrow’s start line.

That’s why fuelling during each marathon matters so much 👇

The goal isn’t just to get through the run, it’s to finish without digging a massive calorie hole.

Taking in plenty of carbs during the run helps protect glycogen stores, supports pace and concentration, reduces risk of injury and can reduce how deep a hole you dig for the next day.

For a multi-day challenge, that’s huge.

Practical tips 👇

• Start fuelling early rather than waiting until you feel hungry, take carbs consistently from the first 30 mins
• Use products you know you tolerate well
• Sip fluids regularly alongside your fuel
• Don’t leave it too late to catch up
• Keep fuelling even if the pace feels easy
• Try to finish the marathon still relatively well fuelled
• Have a post workout shake as soon as you finish
• Remember today’s fuelling helps tomorrow’s legs

The better you fuel during the marathon, the less you have to recover from afterwards.

So for Day 2, remember this:

Recovery doesn’t begin at the finish line it starts during the marathon. fans