LOVEultras 016 Review of Lakeland 100

My latest Vblog is about my two Lakeland 100 races in 2012 and 2015.

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LOVEultras 015 – Hardmoors 110

In my latest episode of LOVEultras I have talked about my two Hardmoors 110 races in 2009 and 2014.

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Train like a Champion – course details

Over the last few years I have followed Ronnie Staton who is a coach and ultra runner.

I discovered on his web site that he does a day course called ‘Train like a Champion’. I would really like to do the course so I got in touch with Ronnie and asked him whether he would like to do one in the Glasgow area.

Ronnie is keen so we have found a suitable date – Saturday 25th November 2017. It will be in the Glasgow/Paisley area.  I realise it is short notice but we will need at least 15 people to go ahead.

If you are interested could you leave a comment or contact me …

  • email:
  • text: 07905218162
  • twitter: @jkynaston

Please also let me know if you are interested in the course but can’t make Saturday 25th November.

Here are the basic details ….

Course Mission:
This one day workshop is based upon my professional understanding and experience as a coach. Although my running adventures help, I am not an elite runner and certainly do not base this course on my own personal running. It is important that this is understood. I wish to share the knowledge gained over years of training with others and my running only plays a very small part of the whole. This seminar will be delivered to a high standard with the full lecture notes provided via email after the course. The information provided will cover the middle ground between the comprehensive lectures I attend and the content lacking magazine articles and forums surrounding us. It is my ambition that you leave the day with a solid foundational understanding and the practical know how in order to remain healthy for your running. This could be for the joy of running, to hit your true potential or of course both.

The intention of the workshop:
To run strong and remain healthy it is essential we take care of our body around the act of running. This day will offer insight into the key areas that must be understood to achieve both injury free and enhanced performance running at any distance, ability or level. More importantly you will learn the drills necessary to make this happen and also know when to apply them.

Who is this day for:
Any runner wishing to make an impact on their running body to enhance their enjoyment of training and racing. It is as applicable to those wishing to simply enjoy a prolonged lifetime of leisurely running as it is to those wishing to hit their true potential in running and beyond.

Course Itinerary:
8:30 – 9:00 Arrivals & Registration
9:00 Prompt Start
9:00 – 9:10 Outcomes & Objectives Of The Day
9:10 – 9:30 Importance Of A Strong Posture
9:30 – 10:45 Drill A – Strength & Mobility (+ Postural & Lateral Drills)
10:45 – 11:00 Break
11:00 – 12:15 Drill B – Strength & Mobility (+ Stability & Running Form Drills)
12:15– 12:45 Lunch Break
12:45 – 13:30  Strong Running Technique Explained
13:30 – 13:40 Break
13:40 – 14:20 Mindset Of A Champion – Mental Strategies / Being Consistent
14:20 – 14:30 Break
14:30 – 15:15  Focussed Group Workout (Rehearsal & Practice At Own Pace)
15:15 – 15:45 Key Stretches & Foam Rolling Principles
15:45 – 16:00 Q&A’s & Conclusions

9am Prompt Start. Please arrive early from 8:30am onwards. The course will run until 16:00.

Be advised you will experience some soreness after this workshop for a few days. It is often not an issue to attend the course with an injury, you can participate in what you are able to. The learning can still be done and put into practice once you are able.

This day is not about a tough training day, it is a learning day always at your pace so your body can get to grips with the movements. The training starts when you leave with this knowledge. You do not have to be ‘fit’ to attend this workshop. It is inclusive to everyone.

Ronnie’s Mini Bio:

  • BSc Hons Coaching, Sport & Exercise Science (Manchester Metropolitan University)
  • Running Coach & Motivational Speaker
  • Stress Management Consultant Diploma
  • GP Referral / Gait Analysis / Knee Rehabilitation / Gary Gray Functional Running Qualified
  • 10 Years Personal Training experience within a leading facility (
  • Advanced Kettlebell / Olympic Weight Lifting & Bulgarian Bag Instructor
  • Ex Footballer, Amateur Boxer. Currently Ultra Running.
  • Race Director Of HOBO Pace (
  • Favourite Personal Ultra Running Achievements:

Over ten 100 Mile finishes

Sir Alfred Wainwright’s 190 mile Coast to Coast route run in 55 hours non-stop (Supported solo effort)

Hardmoors 160 Mile finisher (4th)

The Hill Ultra 160 Mile finisher (2nd)

Sub 20 hour Centurion Winter 100 Finish

Favourite Coaching Moments
First time 100 Mile & Sub 24 hour 100 Mile finishes
1st spot finishes & many PBs
Breaking The Spine (268 miles)
Working with runners from 5k to 200+ mile distances with the same focus
Seeing runners hit their true potential

Other information:
Basic refreshment of tea / coffee and soft drinks will be provided. Please bring everything you need including your own lunch / snacks.

Places are strictly limited to 20 people for this workshop on a first come first served basis.

Cost: £49 per person

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Pre-Training Training

I’m still not able to run and for a few weeks recently I wasn’t doing much exercise at all and decided I might as well eat a bit more and not worry about my weight.

Last weekend Katrina and I had a night in Isle of Arran. We took our bikes over and cycled 36 miles around the north half of the island. The weather was challenging with rain and wind … most of it in our faces!


We also enjoyed a lovely meal in the evening and the buffet breakfast.

When I got home I decided to weigh myself and was shocked to see that the scale revealed that I was just over 13st. It was a bit of a wake up call as that must be the heaviest I’ve been for quite a few years.

My big race for next year is the 190mile Northern Traverse in May. I’m hoping to be able to be running by mid December so I can start my serious training on 1st January. That will give me 18 weeks of training.

But to be able to do that I need to be in decent shape. If I carry on putting on weight as I have over the past month I’ll be nearer 14st and it will be hard to run!

So my plan is two fold ….

  • Exercise every day. I can’t run yet but I can cycle, walk and use the Elliptigo.
  • Be more disciplined with my eating. I don’t like to diet as such but three things help me
    • Keep a record of what I eat with MyFitnessApp


  • Cut out puddings
  • Eat sensible portions!

So this week I have kick started my plan.


  • Lunchtime walk: 2.67miles in 39:14 (14:43 per mile



  • Cycled to work: 5.2miles in 24:29 (average speed 12.9mph)
  • Lunchtime walk: 1.42miles in 21:20 (pace 15:13 per mile)
  • Cycle from work: 11.9miles in 55:14 (average speed 12.9mph


  • Cycled to work: 4.8miles in 19:24 (average speed 14.9mph)
  • Lunchtime walk: 2.69miles in 39:41 (14:46 per mile)


  • Cycled from work: 8.7miles in 42:47 (average speed 12.3mph)


  • Lunchtime walk: 3.60miles in 54:07 (15:03 per mile)


  • Elliptigo Ride: 12.8miles in 1:07:52 (average speed 11.4mph)


  • Cycled to work: 4.8miles in 20:17 (average speed 14.2mph)
  • Lunchtime walk: 2.4miles in 42:28 (14:57 per mile)


  • Cycled from work: 4.7miles in 23:31 (average speed12.2mph)

My immediate goal weight wise is to get to 12st by the time I’m able to run again. I weigh myself each Friday morning when I wake up and I was pleased to see that I’m now at 12st 10lbs so I’ve lost 4lbs in this first week.

But more importantly I feel better for it.

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Product review – Vieve Protein Water

Every now and then a company gets in touch and asks whether I would be interested in trying a new product.

Like the majority of ultra runners I am always interested in anything that will help with my running especially in the area of nutrition.

I was sent three bottles of a new protein drink Vieve.

drink 3
Naturally flavoured Protein Water with 20g protein, zero carbs and no added sugar. Vieve, a hydrating protein top-up for busy, active people on the go.

Here is some information about it from the web site ….

drink 2

drink 1

I can’t really comment on the ingredients so my key test will be whether I can easily drink it in a race situation. Unfortunately I’m injured at the moment so I’ve not been able to try it out on a long run but I have used it on a cycle ride or two.

They taste really good with a mild flavour. I do think I would be able to drink them during a race and would be interested to see what effect they have.

Their web site does offer a free sample to try so if you want to see for yourself sign up and try it.
Afraid of commitment?  Don’t worry – try one of our delicious flavours for free before you commit to a bigger pack.  Simply pay the cost of shipping & handl


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Update on tendon injury

When I last saw Matt Williamson (physio) 6 weeks ago he recommended that I contact my doctor and request an MRI scan and we both agreed that not replacing my insoles was a mistake! So when I saw my doctor he said he would request an appointment to replace them.

On Monday I had my appointment with an Orthotist at the Vale of Leven Hospital in Alexandria. She was really helpful and keen to find out the extent of the damage in my ankle and how to sort it out.

So I had an x-ray straight away. They took images from 4 different angles as I was weight bearing. I’m also going to get an MRI scan, hopefully in the next 4-6 weeks. I have a followup appointment on Monday 4th December when the consultant will discuss the results.

I’m also on the waiting list to see a specialist about getting insoles. On average it takes 12 weeks to get an appointment. I’ve been on the waiting list for 6 weeks so hopefully it won’t be too much longer.

I’ve decided to wait until I’ve had the scan and have new insoles before starting to run again. I figure that I’ve waited this long I might as well hang on a bit longer. There is some pain in my ankle so I don’t think it’s going to do much good trying to run at the moment.

That means that I definitely won’t be running the Glen Ogle 33. I was hoping I might be able to make it but it’s not to be.


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Dunoon Ultra Marathon – supporting Katrina

Yesterday, Saturday 7th October 2017, was the second Dunoon Ultra Marathon (33miles). Katrina heard lots of good things about the event from last year and decided to enter this year.

We left Paisley at 7pm and drove the long way round to Dunoon. We stayed at the Cop House Campsite which meant we only had to get up at 5.30am to get down to the registration at 6.30am

It was great to meet up with Thomas and Silke and the rest of the Greenock Glenpark Harriers group who were running the race, some individuals and two relay teams. Our good friend Lesley McKerral was running plus lots of other friends including Donald & Elaine, Pauline and Fiona.


Katrina ready to run!

Just before the start I walked down the track half a mile or so and videoed everyone going past.  I put it together and posted on YouTube ….

Once they had all gone through I had planned to drive up to the checkpoint at Glenbranter (14 miles) but Scot one of the race organisers said that if I was quick I could walk up the hill opposite the Benmore Gardens and catch the runners again at 3 miles.

So that is what I did and I made it in time to see the first runner go past. So I took video clips of all the runners as they went past running up a hill.

Katrina was chatting away with as she ran up the hill so I took that as a good sign. I was concerned about Lesley though! She stopped when she saw me and said she wasn’t happy and didn’t really want to be there. I encouraged her to walk the up hills and just keep going!

Once all the runners were through I walked back down the hill and drive to checkpoint 2 at Glenbranter. Thomas & Silke were there so we had a good chat as the runners went through.

Katrina arrived about 10.45am (2hrs 45mins). Thomas took a great photo of her as she approached the checkpoint.

Screen Shot 2017-10-08 at 17.39.57

Katrina seemed happy enough though she was feeling tired. She ate a fruit pot and then set off for the next checkpoint which was about 10 miles away.

I walked down the lane to cheer on Lesley. I was hoping she would be feeling better and I’m glad to report that she was. I decided to jog alongside her and chat for a few minutes we she approached the checkpoint.

Suddenly I tripped and fell straight into the mud! Lesley was concerned I was okay so I’m going to claim it was all part of my master plan to divert her attention from her own race to looking after a clumsy clot like me!

Once Lesley was through the checkpoint I headed back down the road to checkpoint 3 at Benmore Gardens. I had time for a hot chocolate before heading to the checkpoint to cheer on the runners coming through.

Katrina arrived about 12.25pm still running well. The last leg didn’t have as much climbing and she was running okay. She had a quick drink of coke and was on her way for the final leg to Dunoon.

Again I waited for Lesley. She arrived about 30mins later in good spirits. It’s amazing how you can turn a race around and Lesley was so much happier now than she was at 3miles! This photo says it all!


I was planning to drive straight to the finish but Scot told me I could see Katrina and Lesley one more time at a road crossing about 3 miles away.

I arrived about 5 mins before Katrina arrived. I explained she had one more hill to climb before the descent to Dunoon.  Again I waited until Lesley ran through before driving to the finish at Dunoon.

I arrived in plenty of time and it was good to soak up the finish atmosphere. The finish is on the pier which makes a superb finish.

I reckoned that Katrina would arrive before 3pm which she did! Katrina finished in 76th position in 6hrs 48mins 36secs. Thomas took a lovely photo as she crossed the line …

Screen Shot 2017-10-08 at 17.39.43

Katrina was very happy to finish and enjoyed her complimentary beer. We waited for Lesley to come in. She finished in 7hrs 18mins really happy!

Here is a video of Katrina and Lesley as they finished …

So congratulations to Katrina and Lesley and all the other runners. The race was superbly organised and it is definitely one I want to do!


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