Henry Salim

02/06/2026

Saya mendapat lebih dari 50 tanggapan pada postingan saya minggu lalu! Terima kasih semuanya atas dukungan Anda! 🎉

30/04/2026

What happens to your body when you fast for 72 hours. Most people quit at stage 2.

▸ 12h: Insulin drops up to 85%
▸ 24h: Body switches to fat fuel
▸ 48h: Cellular cleanup begins
▸ 72h+: Immune system rebuilds itself

Save this for your next fast. You'll need it.

FastingBenefits

29/04/2026

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Manny Singh Kang walked 130 miles from Wolverhampton’s Molineux Stadium to the London Marathon start line in under 3 days with zero sleep, then ran all 26 miles for the 7th time. He raised more than £61,000 for Dementia UK, bringing his total since 2018 to over £400,000.

He finished the race feeling “a little bit delirious” and reportedly grabbed a stranger’s ice cream and ate it on the spot.

(via: .s.kang)

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Huge props to Manny Singh Kang, a true British Sikh fundraising legend! He walked 130 miles from Wolverhampton to London in three days with no sleep, then ran the London Marathon today. That's his seventh!

He did all this for Dementia UK. Manny's been fundraising for them for seven years and has raised over £345,000, a lot of it through "Samosa Saturdays" outside Molineux Stadium, where he and his family cook and sell homemade samosas to Wolves fans on matchdays.

In 2024, he got a Pride of Britain Award for walking from Wolverhampton to Newcastle with his son. Now he's done it again, this time with the toughest physical challenge he's ever taken on.

"We're stronger than we sometimes think we are."

Send Manny all your love today. If you want to help out, his JustGiving page is in his bio.

29/04/2026

London Marathon 2026 The Winning Watch

29/04/2026

THE SUB-2 ERA

29/04/2026

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How did fuel during his 1:59:30 marathon world record?

The team has shared his fueling plan.

The Maurten research team was embedded with Sawe’s team in Kenya for 32 days across six trips between last and this April. They were training his gut to absorb that load by mimicking race-day protocol in training. The hydrogel technology they have developed over the past 10 years now allows athletes to absorb 90–120 grams of carbs per hour without GI distress. In addition to that, sodium bicarbonate is also used, essentially a blood buffer since it neutralizes the lactic acid buildup that causes the burning sensation in muscles during high-intensity effort. Sawe used both of Maurten’s products for it on race day. Taking the bicarb early is deliberate since it peaks in the bloodstream roughly 60–90 minutes after ingestion, so the timing of 2+ hours before the race would put peak buffering capacity right at the start.

Sawe told the media in the press conference that he had two pieces of bread and tea with honey as his breakfast before the race.

You can see the complete fueling protocol in the image.

29/04/2026

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A little more for the marathon nerds: ran 1:59:41 to become the second man under two hours in a legal race and he was on Sabastian Sawe’s shoulder until 41K.Took a bit different of a fueling approach.
The team shared his fueling plan with the targeted amounts at each station. A few things stood out to me,if I’m reading this correctly. Kejelcha planned to take roughly 60ml of fluid at most stations,which is estimated at less than half of Sawe’s intake (though it’s worth noting runners often toss bottles quickly and don’t hit their targets exactly). He skipped 5K entirely and took nothing at 40K.
🗣️Santamadre co-founder Alfonso Beltrá López: We took advantage of the pre-race window to reduce digestive load as much as possible.We knew exactly how much fluid the athlete loses and how much energy his body consumes,as we had monitored him 24/7 over the previous three months: body temperature, breathing rate,heart rate and oxygen saturation. We also controlled his caloric load in detail. The strategy was to provide 287.4 g of carbohydrates between the pre-race and in-race fueling,in addition to the 580 g of glycogen we had built up during the two-day carb-loading phase before the race.
I didn’t know as much about their products beforehand but the Unusual Fuel (taken by him at 15K, 25K, 35K) is a high-carb drink mix: 100g of carbs and 500mg of sodium per 500ml. Unusual Gel 45 is a 45g carb gel in a 1:1 glucose-to-fructose ratio, available with or without caffeine.He used the caffeinated version pre-race and at 20K. 
Then there’s Reset Gel (10K, 30K), which is an interesting one.It’s billed as a CNS fatigue blocker with 300mg of tart cherry polyphenols. It also has 30g of carbs.It kicks in quick and his two doses overlapped to cover most of the second half. 
🗣️ López: We used RESET Gel at 10K and 20K,a gel designed to help control muscle damage and reset fatigue.It was one of the key parts of our strategy, exactly as we had seen in the specific training sessions.Finally,the Prototype he sipped for 75 minutes pre-race is a new product in the works. Santamadre says more is coming on that in the months ahead

29/04/2026

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For other marathoning nerds – shared ’s fueling strategy for his 2:00:28 at the London Marathon (No. 3 all-time and also under the previous world record) with me and I think it’s a little different than Sabastian Sawe’s. Jacob Kiplimo’s fueling protocol 6:00 a.m. — Bread (small breakfast) 7:00 a.m. — Bicarb System 15 Pre-race — Drink Mix 320 In-race plan 5K — 240ml Drink Mix 320 10K — 230ml Drink Mix 320 15K — 220ml Drink Mix 320 20K — 200ml Drink Mix 320 25K — Water + Gel Caf 100 30K — 180ml Drink Mix 320 35K — 170ml Drink Mix 320 40K — 150ml Drink Mix 320 If I’m reading these right... Sawe front-loads with a fixed 160ml of Drink Mix 320 at every station from 5K through 40K. (Plus a Gel 100 Caf 100 added at 20K on top of his regular drink) vs. Kiplimo starts higher (240ml at 5K) and carefully tapers his volume down across the race: 240, 230, 220, 200, then he takes water and a caffeine gel only, before resuming with 180, 170, and 150ml to close. His total volume per station is actually higher early on, but he’s taking in less and less as the race gets harder. The other notable difference is the bicarb. Sawe takes Bicarb System 12. Kiplimo takes Bicarb System 15. What’s fascinating is how dialed this is for an athlete who’s also racing, covering moves and responding to surges while running so fast. As Zouhair Talbi (who ran 2:03 at Boston last week) told the CITIUS MAG Podcast, many of these Kenyan runners don’t tend to nurse fluids that deliberately. So the next step would be to watch back the tape and see how much he’s actually guzzling early and if this is just the target, or if he’s hitting these numbers exactly. Wish someone were able to collect all the bottles and then also see/share how much was actually consumed.

07/03/2026

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Apa jadinya kalau kamu lari 30 menit tiap hari?

02/10/2025