Jake Vs Yorkshire Three Peaks

Three months, Three epic running adventures which will take me to my physical and mental limit, all in aid of Mind! 

Yorkshire Three Peaks – June
24 Miles
Pen-y-Ghent (694 metres)
Whernside (736 metres)
Ingleborough (723 metres

Man Vs Lakes – July
28+ Miles & 4700ft Elevation

To Be Announced – August
Expect ultra distances & plenty of hills

To donate head to https://www.gofundme.com/jakevs

Do you want to join me in making a difference? I’m raising money in aid of Mind (NAMH) and every donation will help. Thank you in advance for your contribution to this cause that means so much to me.

More information about Mind (NAMH): We are Mind, the mental health charity. We are here to make sure anyone with a mental health problem has somewhere to turn for advice and support.

Taming the stimulus junkie – The not so sexy path to peak performance with Joseph Brigham

Human beings crave stimulus. Our ape brains go wild over shiny, flashy, loud, and pleasing tactile experiences.We are not unlike overgrown lab rats that continually push the button for pleasure instead of the button for nourishment, in the process starving ourselves metaphorically of the ability to thrive or make our lofty potential a reality. We are a slave to our inner stimulus junkie.

How many times have you done the thing that was pleasurable rather than the thing that would put you on the path to leveling up?Stayed out late drinking and missing training the next day, ruining a week of good intentions in the kitchen with an outlandish binge at the weekend, or messing up a good relationship by doing the wild thing with your co-worker. Life is meant to have pleasurable experience but when the pursuit and capturing of it spirals out to negatively effect the more wholesome lynch pins of your life – you are in the grip of a stimulus binge.

Being a junkie means being a slave to a form of stimulus to the point where your life revolves around the chasing and fulfilling of your need to scratch that particular itch. You are being controlled by it to the point where your rational thought is being side stepped and you gain more negative effects than good. There are more ways this can take hold of a human being than is in the scope of this article but the one in particular I want to touch on revolves around the stimulus of exercise and how it is detrimental to athletic performance.

That might sound like a paradox or contraindication. Surely to attain your peak you need to chase the stimulus of training, work hard, and devote your life to your craft?Yes you do need to be committed to your journey and work hard, but you also need to tame the stimulus junkie.The stimulus junkie manifests itself in athletes in the form of the PB/PR chasing, going all-out all the time, training multiple times per day, super-competitive, playing through the pain, win at all costs warrior.Go hard or go home, death or glory, chicks dig scars, walk it off, and brag about it.

This part of the athletes mindset can be very useful in the right situation – on race day, in a cup final, in the ring when a belt is on the line. It is the part of the brain that is a beast – like king-kong or godzilla – very handy in a fight but if you let it loose at the wrong time the result is less constructive. Better yet – you need to think of your stimulus junkie part of you as The Hulk, and you are Dr Banner. Sometimes you need to be smart, rational, and think things through.

In real terms this means that most of the time your training is not going to look like the montage from a Rocky movie filled with ball-breaking workouts, sprints, plyometrics, and showiness – in short, high stimulus training modalities. Most of the time you need to punch the clock and do the stuff that you need to be a robust, highly functioning, athlete with all the tools and energy in the tank to make it to the line at a peak in one piece. This means putting time in for mobility work, activating your weak muscles, putting in easy miles and building an aerobic base,  and grinding out the same fundamental movements every week to build mastery and strength. Taming the stimulus junkie means working on your weaknesses and maintaining your strengths – doing things you may not want to do and improving upon them to be a more complete athlete, rather than just hitting the things you enjoy in a workout.

Lets put this all in the context of today’s budding OCR athlete or Spartan Racer. The thing that makes the sport of Obstacle course racing so attractive for many is it is not just running. You get to break up the distance with tests of agility, strength, muscular endurance, and skill which are all generally quite a lot of fun on their own and will give you a buzz on completion – because of this it is often the Obstacle part of the acronym that is focused on. In reality this only makes up a small portion of what you need to work on to be good at the sport, the real focus for the competitive racer should be running because when you are racing you will be doing this more than anything else. You can work on all the obstacle technique that you like (which is the fun part of training for OCR) but if your running is not hitting a certain level you will not be competitive. Time to tame the need for stimulus and do the thing you need to do.

Even within getting better at running we need to tame the stimulus addict. Some may think you need to go out and run like you stole something in every training session in order to progress and get faster. This may work for a little while but the wear and tear on the body this causes means an overuse injury or burnout will be landing in your lap like a hand grenade before long. Here we see stimulus addiction being not just about the exercise you choose to do, but the intensity at which you choose too do it. This could be in part due to the mentality of “go hard or go home” that postures itself through athletic pursuits or because the athlete needs to feel like they have walked through hell in order for a workout to be defined as good. When you get stimulus addiction in check and focus on a sustainable path to a goal you will find that more often than not good workouts are the ones you can do week in week out without getting busted up. Just look at the 80/20 training principle that is popular and highly successful among runners.

The 80/20 method means performing 80% of your training at an easy intensity (Zone 2 or less if we are talking heart rate zones) and 20% of training at a moderate/high level. When applied to running this means at 80% of the time you are working at low intensity that is easy to recover from and allows you to build a strong aerobic base and perfect the skill of running while putting in more miles than you would be able to sustain at a much harder effort. Combining this with 20% of your work involving hard efforts, tempo runs, Vo2 max efforts, hill sprints, and track repeats means you get to work on high quality and high speed work in a ratio that won’t destroy you but instead make you faster for longer – something every runner wants.

For your gym work you may find yourself doing the same movements every week. Performing the fundamental human movements over and over again to get stronger, more powerful, or improve muscular endurance (depending on your training phase) – this often does not involve a lot of variety and is very much like punching the clock every week. This is not very glamorous and the desire may be to go to a crossfit class or boot camp where you are going to get beasted and do lots of fun movements with workouts that change every week. In reality this need for the workout to be fun is in part the stimulus addict inside craving a hard and interesting session. Be very wary of anything that will pull you away from working on what you need in favour of what you want. Achieving peak performance requires specificity – specific to your sport but also more importantly specific to you and your individual needs. Classes will only get you so far – a class workout is designed to be fun, stimulating, and get as many people as sweaty as possible. Does this sound like a path to excellence? To really unleash your potential you will need to quell the need for the stimulus of a beasting and the company of others (unless they have the same needs as you). Any class that claims it will build muscle, get you fitter, leaner, faster, stronger, and a selection of other diametrically opposed athletic gains is aimed at beginners because it is only beginners who can illicit these broad training responses from group training. 

So the majority of the time you are going to need to take a focused, workmanlike, clock-punching, and holistic approach to your training and have a program that meets your needs, improves weaknesses, and maintains strengths – but is there any time when the stimulus addict can be let out to play? The answer is yes – sometimes you need to blow off steam and let your inner animal hunt, fuck, and feast (maybe not just metaphorically speaking at times) in order to keep you sane as well as sharp. In pure training terms I achieve this by a monthly hard benchmark workout that involves an all out effort and some race simulation. You need to do this now and then to remind yourself you can fire on all cylinders and tap into that place where you are in zone 5 the whole session like you are competing for a podium place, you need to know you can handle the fire of competition and fucking hard efforts. The reason this is only once a month for me is because this allows me to tune my mindset for that workout as if I was coming up to a race, it is also because acts of real high intensity take proper rest afterwards to get back to your norm, and most importantly if you do too many high intensity efforts like this week in week out your ability to express a max is actually reduced as you water down intensity with more volume – thus the desired effect of the session is reduced dramatically with frequency.

Everyone is different though and depending on your mindset you may need more stimulus in your training in order to adhere to a program that will improve you as an athlete. You may need a couple of weekly group workouts for the sheer fun and camaraderie to give you a fix for your addict so you can punch the clock in those less sexy sessions you have to punch the clock with. Sometimes you need to find a trade-off and be flexible in order to make things work. OCR is not a professional sport where we get paid and ones life should be spent doing some things you enjoy in order to get the best out of it. This is a bigger picture approach you need to take as a coach especially because being competitive means different things to different people and as such their commitment to a program will come in at different levels. Not all athletes are the same and not all of them have the same awareness and control over their inner stimulus addict.

The fact is that we all crave stimulus in different ways and that this is not necessarily a bad thing. If you have ever seen a greyhound chase the electronic rabbit you can see that sometimes champions are born from that instinctual desire to fulfill a stimulus addiction. We can also see in cats chasing a piece of string how that fast agile hunter becomes a docile and disinterested animal once the string is not being made to move anymore and it is sitting firmly in its claws. The key is balance – you need that inner beast in order to stay hungry and exert performances at the top of your game (and sometimes just to simply be happy) but letting it have what it wants all the time takes away the potential power it has locked inside and it – control it, hone it, keep it hungry, and when it is time to unleash it you will be formidable.

3 ways to stay in charge of stimulus addiction

  1. Look honestly at your current training  habits and drives – do they work for or against you in the pursuit of your goal? If the answer is no – what would you need to change in order to clear a path to where you want to be? Once you know this you can make a plan of how to implement the new habits and how to avoid the outdated ones that don’t help you.
  2. Hold yourself accountable or get someone else to – set tasks and targets that you need to reach to help keep your new habits on course, or get a coach to help you do this and to help you stay the course.
  3. Schedule in times in your program to “let the beast out of its cage” – knowing that you have a time to let loose and let the addict out to play can help you stick to the more boring but helpful stuff you have to do. There is a time and a place for everything.

Coach Joe Brigham is a certified Strength & Conditioning & Spartan SGX Coach based in Hertfordshire.

For more information check out:

Be comfortable with being uncomfortable by Marc Trussell

When I worked in marketing, this was one of the most memorable pieces of advice given to me by my boss at the time; it was said in the context of presenting and pitching to large groups of people; making eye contact, smiling, and owning the floor.

This advice also carries over to obstacle course racing or any element of endurance sport for that matter. I’m a big believer in making the training harder or more challenging than the event itself, and something I drill to my clients when coaching. 

When I was training for the Double Ironman in 2009, I would add in “special” training sessions to my schedule and I believe that these played a great part in getting through the 280 odd miles. The most memorable session being a 15 mile run directly before taking part in a 5k charity Swimathon.  The same went for my 100 mile ultramarathon in 2012, I ran 26.2 miles, the marathon distance on a dark January evening once my wife got back from work, I had been looking after my daughter all day, and had all day to think about doing it, telling myself reasons why I shouldn’t. I don’t enjoy training in the evening as I’m much happier training first thing in the morning, getting out before the rest of the family is up.  For this race, I also ran 100 miles in six days, which meant running to work, at lunchtime, and to home from work on some of the days. 

These sorts of challenges are not only physically but mentally challenging. The aim being with them that when you hit a low point in a race, you can, agree with yourself that it’s bad, yes, but not as bad as the training you undertook to get there in the first place. These sort of sessions are best planned in advance and added sporadically amongst your usual plan. The best training sessions, in my opinion, are those which you quite simply don’t want to do.

So next time you’re planning an easy run or training session, factor in something different, a dip in a pond or a random heavy carry perhaps…

And, on the day of your next Spartan Race, own the course, make eye contact and smile at the marshals and supporters. Be thankful for the position you’re in and be comfortable with being uncomfortable, your mojo will thank you for it! 

Marc Trussell is an Obstacle Race and Endurance Coach and the only Spartan SGX Level 2 Coach and Perfect Delta holder in the UK, his website is www.gomarc.net 

Recovery is king

man lying on rubber mat near barbell inside the gym

In this day and age, we want everything at the click of a button, we have seemingly shorter attention spans and we’re constantly on the move. Whether its our work, or our play, we seem to hit life at 100 mph with little time to sit back and relax, or to take the time to evaluate.

This is also true with most of our mindsets towards training and racing during the OCR season. The more we train, the more we will improve. The more we race, the better we will get. If we’re not laying on the floor heavy breathing with our legs full of lactate and a pool of sweat beneath us, then we’ve not worked out hard enough. Yet how wrong could we be?

Recently, I’d been going through this phase, maybe for the last 3 or so months. The harder my training, the better. And although I’ve made a conscious decision to race less this season, to yield better training blocks, I’ve still been throwing down back to back days of racing, and the occasional back to back weekend, all intertwined with training blocks of hell for 3 or so solid weeks with little time to breath.

Unfortunately if we do not allow our bodies adequate rest between sessions and we are always depleting the same energy systems, this can lead to a plateau in performance but it can also lead to some pretty serious stuff such as adrenal fatigue. Thats something you do not want, as it can take months to recover from!

We tend to race, weekend in and weekend out, pushing our bodies to the near end of its current fitness capabilities, with our expectations for it to perform well again in  a week or two with some serious training in between.

I raced the European championships in Morzine, a huge race with over 1800+ of gain in over 20Kms after a big relentless training block of exhaustive sessions, to then be back on the line at Spartan Midlands for a back to back weekend. During that weekend, I came 8th in a field I believe I should of at least landed in the top 5. The next day my legs did not want to move, energy systems depleted and rolled in way back of the elite field. My mind and body were exhausted and needed some long awaited TLC.

I took the smart decision to take a minimum of one week fully off of ALL training. Although I still made sure I was fairly active on my step count. I made sure I ate some good healthy food, the occasional drop of red wine, had plenty of sleep and took my mind well away from thinking about training or competing. Sounds easy? But being someone who loves to be active, it actually takes quite a bit of will power to admit you need to rest and not train, especially mid season when others may be out training and laying down the miles.

The results of this week off speak for themselves, on days 6 – 7 my mind and body was ready to train again. My first training session back consisted of a 3 mile benchmark test, resulting in a 5km of 18.22 – Proof that my body needed to rest and re-build.

So, don’t be afraid to have a week off, don’t be afraid to take the pressure off and reset. You don’t have to feel fucked at the end of every session, sometimes taking it slow is actually a lot more beneficial than you would believe, the art is to have a steady progressive overload over a period of weeks, with adequate rest between sessions to ensure you are getting fitter and not burning yourself out.

After all, some high level athletes may not actually be training that much harder than you, they are most likely just recovering better, sleeping a few hours during the day between sessions, eating well, as well as getting regular sports massage, physio treatments and maybe some crazy SC-FI Cryotherapy for those small percentile gains!

Rest up and reap the rewards!

My 10 Day Caffeine Detox

First of all, let’s not victimise Coffee. It has fantastic health benefits from being one of the world’s most widely used anti-oxidants as well as helping reduce the risk of a whole host of diseases. I absolutely love the stuff, and those that know me will hear me regurarly call it the ‘Nectar of the Gods’.

So you may be reading this wondering, why would I detox from something that I enjoy so much? And the answer boils down to my lack of moderation and respect for a cup of the black stuff.

I found myself on a daily basis having a lot more than one or two cups of coffee, maybe up to 5 or 6 and on top of this my energy levels would be all over the place. Sometimes I’d feel wired to the moon, then 3 hours later I’d crash and burn and be struggling with those last few hours of the working day. So I decided to reset my tolerance and go cold turkey from the good stuff for ten days – Apart from the odd cup of Decaf purely to satisfy my tastebuds!

Days 1 – 3 – The Struggle

If embarking on a detox from caffeine, this is the hardest stage. Getting over the initial caffeine withdrawal symptoms, and trust me, even if you think you’re not in someway habitually addicted to the black stuff, you’ll realise how much you rely on that liquid once you’re cold turkey.

From the initial low energy, to the dizzy head spells, to that feeling of fogginess in the forefront of your mind. These first three days are not fun at all, but, you just have to trust the process, keep your head strong and know that once those three days are out of the way, the rest will be easy.

For me, I found the mornings and mid afternoons the hardest times of the day. My concentration levels were at an all time low and I felt like my body was missing its Turbo! On top of this, any small daily tasks seemed to take twice as long, as if I was working on dial-up…

Days 3 – 5 – The Hump

Now for me this is where I started to feel more normal, those foggy headaches were no longer, energy levels were starting to balance but I still had that mid-afternoon slog of low energy that would hit me. I’d weened off of that need for caffeine, like a jump start in the morning and as a result my energy levels started to stabilise and were becoming more… consistent and neutral.

By the time I’d got to day 5 my mind and body did not crave or feel the need for coffee or caffeine. I’d even stopped drinking Decaf as it was not really serving any purpose to me apart from replacing that habitual routine of having a coffee first thing.

Days 5 – 10 – The Home Stretch

From day 5 onwards my energy levels were stable across most of the day. Again, with caffeine I generally find that I have a big energy spike at the start, then it fizzles out over a couple of hours. For me during this detox time, I found my energy levels were never running at that high intensity, however I found them to have a more natural flow throughout the day. Around this time I also started to be aware of the impact eating has on my energy levels, a meal would energise me and I would feel it perk me up rather than it being numbed out by that hit of caffeine you’ve had with my morning or afternoon meal.

After day ten I didn’t really ‘miss’ coffee so to speak but I treated myself to a nice Coconut milk flat white and I’m not going to BS you, that thing hit me like a train, it was like being on rocket fuel for the next 5 – 6 hours!

The conclusion

Don’t get me wrong, I love coffee and I love the health benefits of it, however sometimes exclusion makes the heart grow fonder and also lets the body have a little rest! Our body’s tolerance for caffeine builds the more we consume, so I find it beneficial to reset those markers back down to normal and whilst I’m there I can check in with my bodies natural energy levels.

I found the whole detox worthwhile and I feel that its a process I will repeat every 3 or so months. However next time I will try to cut down my consumption over a few days to see if it helps alleviate some of the inital side effects.

I now try to limit my coffee intake to around two cups per day of the strong stuff (which doesn’t always go to plan…) and also try to avoid caffeine after 2 – 4pm. Caffeine can have a big effect on your sleep cycle, which in turn means your recovery from training will be less optimal.

Anyway… all this talk about coffee has got me thirsty!