Twenty six point two

Despite having looked forwards to this Monday morning off for the last couple of months I have definitely got post marathon blues this morning! Today feels very ordinary in comparison to the elation of yesterday and it's odd not having the event looming over me.

Hanging up my current trainers - new ones needed!

So, the important bits (for those you who don't want to read the whole thing) I managed to complete the London Marathon is respectable time of 3:35:06 - a little outside my ultimate goal of 3:30 but this just means I can give it another go! Plus, I exceeded my fundraising target thanks to all the amazing support of friends and family which i'm extremely grateful for.

Thank you from my training partner

 

There were two big highlights of yesterday, firstly seeing my support crew, Charlie's Army, at the 600m to go mark which brought tears to my eyes and gave me the last push to cross the line. Secondly, I am so inspired and humbled by the runners taking part with various disabilities - everything from blindness to amputations - you guys are all absolute hero's and I can't put into words how much I respect I have for you all.

Despite having been really nervous all of last week, I woke up feeling very calm and relaxed. Breakfast was two slices of wholemeal toast, a small bowl of porridge with 2 big cups of tea and Beetroot Juice. After this, I headed off to Victoria Station to catch the train to the Start (Blackheath as I was in Blue). Arriving at Victoria, it was pretty obvious where the train was thanks to the swarm of runners. I managed to get a seat so the 25 minute journey passed in a flash. I arrived nice and early at the start enclosure so made a beeline for the loo's. My attention was caught firstly by the 'female urinals' but after seeing the paper cups being given out I changed course and went for the classic portaloo option!

Looking significantly fresher pre race!

I then made my way to my start pen, warming up enroute - then before I knew it we were off, crossing the line just 3 minutes after the first wave. The route over first 3 miles was very congested and slow - the pace was around 8.5 minutes and getting past people was almost impossible. At around mile three we were joined by the other starters making the route even busier. I was trying to increase my pace as much as possible to recover lost time but it was very challenging simply because of the amount of people.

Time was absolutely flying and before I knew it the Cutty Sark was looming into view just after mile 6. I pushed on, having managed to recover a minute or so but still off the pace I needed for 3:30.  Next came Tower Bridge at mile 12 which was something I had really looked forwards too as all the iconic images of the London Marathon are from here. It didn't disappoint - the atmosphere was just incredible and the noise so loud that it drowned out my music!

 Just the other side, the course doubles back and I was lucky enough to see the Elite Men coming the other way - they are something else! Their pace was unreal but a great boost to keep pushing.

Reaching half way, I was feeling really good! It had gone so quickly and all my fueling and hydration plans were on track. Then I reached mile 16 and at that point I had a little wobble thinking about the last 10 miles I still had to cover but quickly recovered and kept going. At mile 18 another runner asked me how I was doing and I remember saying 'its starting to hurt' to which he replied 'only 8 miles to go, chin up!'. By mile 20 I started getting a pain in my right quad so I decided to stop and stretch briefly to avoid making it worse. After this I noticed my pace start drop and my legs started to feel increasingly heavy but I reached mile 21 and took my final Gel which definitely helped.

By this point I was getting lots of encouragement from the crowd, hearing people shouting your name is such a lift and really helps to keep you going. Despite feeling like I slowed down a lot, I was still managing just over 8 minute miles and the route had thinned out so I was able to overtake more than being overtaken. Then I saw the mile 24 marker and although I knew I wasn't going to come in under 3:30 I knew the end was less than 20 minutes away so really started to push again.

The last couple of miles were my favorite as we ran along South Bank. A group of people with a Megaphone shouted out my name and told me to smile (as I tend to have slightly miserable look about me!) which made me laugh and did put the smile back on my face.

Then Big Ben and the Houses of Parliament came into view just as the course turned right and suddenly it was the final straight of the Mall. As I passed the 600m marker, I saw my support crew at which point I was holding back tears as I started to feel really emotional but was so happy to have seen them! Next thing I knew, I was going under the 365 yards to go bridge and then the finish line was in sight...just before the line I joined hands with a complete stranger and we crossed the line together which I was so happy about as I really liked the 'hand in hand' concept from the first ever London Marathon.

And that was that! The race was over and I fulfilled a life long ambition - I was so happy with my race, time and the overall experience. I made my way down the finish straight collecting my medal (which felt so heavy around my weary neck!) followed by my goody back, on to the meet and greet area to await being collected.



As I was walking I was in a lot of pain - it felt like my muscles were literally screaming at me. At this stage I thought I was going to be in a lot of trouble the next day but after a long walk back to the station (thanks to my brother who took us Via Piccadilly) I was starting to feel much better. Following an amazing feast of burgers, chips and garlic bread I was pretty much back to normal again.

Luckily this morning I'm feeling pretty fresh - I can definitely feel I have done a run but i'm not in pain which is a bonus. I'm already starting to think about what's next but I have promised to not sign up for anything for a least a week.

I'm planning on taking the next few days nice and easy to make sure I don't do any damage to my muscles but after that it will be back to business as usual! It seems very strange that my journey to complete the marathon is over but I have sneaky feeling this won't be my last so stay tuned ;)

 

Can Juicing enhance performance?

As I write this, its exactly 1 day and 15 hours until the start of the London Marathon and I have just broken one of the golden rules - don't try anything new in race week.

What I've done isn't exactly heinous and I have done so under good authority (my colleague the multi marathon smashing and cyclist extraordinaire) but none-the-less i'm a little nervous.

I have just consumed my first beetroot juice.

Numerous studies have linked the consumption of Beetroot juice to increased stamina and speed, which I simply couldn't resist ahead of Sunday's marathon. Beetroots are high in nitrate, which when ingested is converted into nitrite then nitric acid.

Nitric acid has two effects on the body, firstly it causes blood vessels to dilate so you can provide more blood through them. Secondly, it makes the mitochondria (the powerhouses of cells) more efficient so they create the same amount of energy whilst consuming less oxygen. These basically means you are producing more oxygen but utilizing it more efficiently which can only lead to good things!

So to make my juice I juiced a whole cooked beetroot with an apple and Satsuma and a little water. The taste was ok - very beetrooty. Luckily i'm a fan of the taste to it works for me. The maximum effects as described above take place between 2 and 2.5 hours from consumption, so assuming I don't experience any untoward effects, I will have another with my breakfast on Sunday morning and hopefully reap the rewards and hit my goal of a 3:30 finish!

My nerves are slowly turning to excitement and i'm feeling pretty pumped right now. Bring. It. On.

Carb Loading 101

With the London Marathon just 4 days away, the running side of training is done (I actually have just one easy 10 minute left!) all efforts now need to be concentrated on fueling. As I have been tapering for around a week already, my muscles are already starting to refill with Glycogen following the months of constant depletion from long, intense training. Physically I can feel this, especially over the last few days when during my last runs I have felt heavy! I have to keep reminding myself this is a good thing as fuel is what's going to get me round the course.

Carb loading is a term used frequently in running and endurance circles but what does it actually mean? Put simply, it the process of increasing the amount of calories you consume from Carbohydrates in order to maximize the amount of Glycogen in your muscles. This is essential in endurance events as Glycogen will be your main fuel source and is most efficiently converted into energy. Once depleted, you will be forced to burn fat and finally muscle which won't provide the same amount of energy and is slower to metabolise meaning you will find activity much more challenging despite levels of fitness.

Historically, it was advised to completely deplete Glycogen stores by consuming a low carb diet for around 4 days, then switching to high carbs to refill. Thankfully, more modern research has demonstrated there is no need to empty first (which is a great thing for all us Carb lovers!)

So how much Carbohydrate actually constitutes loading - well, it varies from person to person but typically you should aim for 4 grams of Carbs for each KG of body weight. So, if you weigh 60 kg  then you would need 240g. Each gram of carbohydrate is 4 calories (on average) so this is a total of 960 calories. You can start loading from 5 days out - I personally plan to start tomorrow as my diet is already pretty carb heavy. Try to distribute your intake evenly throughout the day and by meal to get the most from your diet.

You can get some level of Carbs from pretty much every food group out there (meat and fish being the exception for the most part) however the volume and quality varies dramatically. Below I have rounded up the highest carb containing foods by group, along with their volumes for reference. By focusing on these foods, you can ensure you're able to hit the needed intake amounts as focusing on lesser carb heavy foods, you will become full before hitting the requirement.

Fruit	Measure	Carb content in Grams
Blueberries	1/2 cup	25
Banana	1 Whole	27
Mango	1 Whole	31
Papaya	1 Whole	33
Pear	1 Whole	26
Vegetables	Measure	Carb content in Grams
Sweetcorn	1 cup	44
Potato	1 Whole	43
Sweet Potato	1 Whole	28
Grains	Measure	Carb content in Grams
Bagel	1 Whole	35 - 50
Bread	2 Slice's	25
Bulgar	1 Cup	34
Cous Cous	1 cup	36
Croissant	1 Whole	26
English Muffin	1 Whole	25
Muffin	1 Whole	29 - 28
Noodles	1 Cup	40
Pita	1 Whole	33
Rice	1 cup	44
Spaghetti	1 cup	40
Beans	Measure	Carb content in Grams
Baked Beans	1/2 Cup	24
Misc	Measure	Carb content in Grams
Frozen Yogurt	1 Cup	36
Cake	1 piece	34 - 50
Brownie	1 piece	36

Note that I whilst have included some desserts, the Carbs here come pretty much entirely from sugar which will be expended much quicker than those in whole foods. However, given what we're about to undertake, a little indulgence is as good for the body as it is for the mind!

Good luck to everyone running London or any other race this weekend - remember, all the hard work has already been done so relax, smile and enjoy!

1 week to go

The big day is almost within touching distance - this time next week i'll be in London in Carb heaven!

This last week the miles dropped from a total of 50 down to 30 and I have been feeling much fresher as a result. My long run today was a steady 10 miles which felt great. The sun was shining and there was a nice breeze (which turned into a strong wind from time to time). The sun being out did mean I was feeling more dehydrated than usual and needing to drink more and often than what I was used too but all good prep for the big day.

I ran today in what I plan to wear on the 26th to make sure everything is comfortable to avoid any nasty surprises on the day!

I will be keeping a close eye on the weather for the 26th to ensure I have the right strategy from the start. Weather can impact everything from outfit to hydration and fueling and so is essential that you prepare accordingly.

The week ahead, miles are really low - I think I will do a a max of 12. I will also be limiting other training to bare minimum to make sure that i'm in the best possible shape on the start line.

I'm planning to go to the exhibition to pick up my number and race kit on Thursday. I'm looking forwards to checking it all out, in particular the new gear! I think i've earned some new kit following all the effort i've put in over the last four months (not for the day itself though of course).

Diet wise I will be on high carbs throughout the week - making the most of them since I will be moving to carb cycling diet post event.

I'm really excited but also nervous and a little anxious mainly about the time i've set myself - I have to keep reminding myself that time isn't everything and to make the most of the experience which could well be once in a lifetime!

The countdown is on!

Feeling fruity

There are so many health benefits of Oranges you would be crazy to not be eating them. I eat at least one pretty much every day and when i'm feeling run down up this even more as they contain so much goodness.

Starting with the obvious, they are jam packed with Vitamin C which helps to boost immunity thanks to its role in protecting the body from free radicals. When you exercise frequently at high intensity you are more risk from free radicals because of the stress this induces. Antioxidants fight off free radicals so a diet high in these is essential and have even been linked to reducing the risk of heart disease. A single orange can provide almost all the RDI of Vit C so the more the merrier here.

For the same reason Vit C helps with immunity, it also helps to prevent skin damage and can even help with the appearance of anti-aging. As well as being high in Vit C, Oranges have high levels of Vitamin A the properties of which keep the body moisturised, in particular the eyes.

They contain high levels of insoluble fibre which not only makes you feel fuller for longer but is key to maintaining healthy bowel function by preventing constipation and can even prevent IBS. The rich fibre content also means they control blood sugar levels making them a great choice for everyone but in particular diabetics.

For all these reasons, they make a great snack so next time you're snacking, reach for an Orange!

530 miles...

This is how many miles I've clocked up training for the London Marathon so far - having just done a quick Google this is roughly the distance from London to Aberdeen which is CRAZY!

With two weeks to go i'm starting to taper my training so my legs are in good shape for the big day. This morning I did a solid 15 miles which felt good despite the wind and rain (I am not going to miss this!) and came home dead on 1:55.

Puppy is so heavy now - its a workout just lifting
him up!

The next couple of weeks will continue to consist of interval training and steady runs but the distance will drop hopefully leaving me feel fresher than I do currently. I've been feeling super tired for the last month or so (going to bed at 8:30pm has happened) which I think is a side effect of all the training.

I have started to work on my training plans post marathon which i'm really excited about, especially to get back in the gym and start building some muscle again! Plus i'm going to completely overhaul my diet plan which has changed drastically from where it was pre training. I will of course be sharing this once its finished and keep you updated with my progress from Cardio Queen to Gym Bunny. Running will absolutely still be a part of my plan as I love it but I will be more focused on shorter distances in preparation for the 2 10k's I have over the summer.

In other news this week, I got discharged from the Osteo I had been seeing for my back and neck which means I'm fixed again! it definitely feels good to be running without the distraction of a painful neck and crunchy back. Turns out, my back problems stem from my old hip injury, meaning the way I carrying myself as a result is causing the symptoms. I hope to get that worked out post marathon but now isn't the time for that!

Short and sweet update this week - happy Saturday x

3 weeks and counting

I cant believe its Marathon month already - 3 weeks today I will be in London, collecting my race kit and getting prepped for the big day!

Training over the last 2 weeks has been tough for me. My neck continued to be a problem after Reading for about 10 days, plus I got a sickness bug last week meaning I was in bed for two days without eating anything. I went to an Osteopath last Friday who fixed my neck through a combination of joint manipulation and massage which made me feel a million times better but I was still feeling rough from the bug and having not eaten. However, me being me, got out of bed on the Saturday morning all set to run 21 miles (my final big 'Big' run) however as you can imagine, failed miserably.

The first 2 miles were ok but I started to fade quickly after that, feeling dehydrated and fatigued. I ploughed on to mile 5 and consumed pretty much all the water I had with me which was a worrying sign but I was determined to continue. From mile 6 I was in trouble, having to stop every half or mile or so as I just didn't have any energy (showing the importance of fueling and hydration!). I made it to mile 9 and had enough, calling in the cavalry to come and collect me as I was a long way from home. I know better than to run when I'm not feeling 100%, especially when i'm not fuelled effectively but unfortunately my stubbornness got the better of me on this occasion.

This really knocked my confidence and for the first time since starting training I began to think I couldn't do this, so much so, I was started to struggle to sleep and just felt anxious all the time. So I spent all day Sunday eating every single carb I could lay my hands on to try and get back in the game, which seemed to do the trick. I managed all my planned runs in the week (which wasn't easy and I had by means got my pace back) and decided to take on the 21 miler again today, just to prove to myself I had it in me!

Luckily today went well and I completed the route in 2:42:12 putting me back on track for a 3:30 finish on the day. Today was definitely tough, especially the hills and I could really feel it in my legs but knowing I finished has given me the boost I needed.

So from here on, my distances will start to drop. I've still got some demanding interval sessions planned and will cover more miles than ordinarily I would but i'm hoping this will help me get to the pace I was at a couple of weeks back.

Plans for the big day are becoming more and more of a frequent topic. The day itself requires a fair amount of planning from a logistics point of view - i'm going to leave Coach to co-ordinate the spectators as he's a pro in that department but I need to confirm day before plans including the all important 'last supper', my route to the start line and morning routine.

Lots to think about over the next couple of weeks but the end is in sight - at this stage, i'm still feeling as confident as I was but really hope that by the end of next week i'm back to my best!

I'm sure a healthy intake of Easter eggs tomorrow will be me the world of good - chocolate is for sure the greatest medicine :)

Reading Half Marathon 22.03.2015

My prep for today was absolutely text book - tapered my training, carb loaded and stretched, meaning I went to bed last night with my mind set on a new PB. That unfortunately was not to be the case as on getting up this morning I pulled a muscle in my neck. I'm not entirely sure how it happened, I think I had leant down to put my socks on but felt the pull instantly. Straight away I knew this was bad news as I couldn't move my head in either direction and had pain with any movement.



Need a smaller vest for London!

 But, not one to let things get in my way, carried on with usual prep, determined to make the best of the day. Breakfast was my usual 2 slices of wholemeal toast topped with Nutella (the real stuff) and Banana plus a big cup of tea in the car. We arrived in Reading an hour later and I was struggling - I had no mobility in my neck and was feeling really achy, not good but I still felt ok to run.

As I headed to the start line, I walked by the Physio tent and after a stern word from Coach aka Delia aka my Boyfriend, was forcibly sent in to see the Pro's. With just 5 minutes until the Gun there was only time for some basic manipulation which hurt, ALOT but got the go ahead to carry on. I was advised to expect some pain at the start of the run but that it would ease as I got into my stride.

So feeling a little more reassured I continued on to the start, which by the way, was about a mile from the race village! So I had no time to properly warm up, just a few basic stretches then we were off. From my first stride I knew I was in trouble. The pain was immediate and not just in my neck but down my spine and across my shoulders which I expect was down to my carrying my arms stiffly as compensation.

Not good and a mile in and I was feeling horrible. Then came the first big hill which seemed to multiply the pain by ten. For the first time ever, I was considering pulling out, which is not a good place to be in. But being of a particularly disposition I made myself carry on.

The rest of race wasn't fun, the pain was constant and I was obviously carrying my body differently as it felt unnatural and just plain hard work. I was counting down each mile of the route which probably made it feel even longer! The route itself wasn't one of the best I've done, very towny which isn't the most stimulating. Getting to mile 7 was a small victory knowing I was half way and from there, only 22 minutes until mile 10.

On arriving at mile 10, I had mixed emotions. Yes I was at mile 10 but there still another three to go and by this time I was reallt struggling. I really did have to dig deep to keep going and was trying my best to focus on anything but my neck. Luckily, the race bibs had our names on which meant I was getting a lot of support from the fantastic crowd. Hearing your name is such a boost and really did make all the difference today - in fact, despite the race being a struggle for me, I think the atmosphere was one of best to date.

3 miles later and I was turning the corner into the Madejski Stadium for the final hundred metres. Far from a sprint finish, I crossed the line in 1:38:15 and have never felt so relived at the end of the race! I knew a PB was off the cards before having even left the home this morning but was feeling ok with having come in under 1.40. My spirits were instantly raised with finding a Lion Bar in the goody bag - never underestimate what chocolate can do for you post race!

So its with mixed emotion that i'm writing this (from bed, with a hot water bottle behind my neck). I'm glad I did the race and managed to push through but am obviously disappointed I didn't get a new PB. Still, there's only 5 weeks until the main event so now all my focus is on London and my goal of a sub 3:30 finish - i'm now even more determined.

Early night, pain killers and food - hope to be back on
my feet tomorrow!

Today goes to show that even with the best preparation things can happen that change the game. But your body will ultimately do what your head tells it too, so we all have it in us to keep going when it gets tough. I have no doubt I will have some struggles on the 26th April but I will absolutely draw on today as a means of getting through.

I'm hoping that i'll be back to normal tomorrow as I have a big week of miles, including interval training, a 10 miler and a 21 miler before started to taper.

Positive recovery vibes please x

The weekday grind

To get the most from your day you need to be smart - by making small changes to your routine you can free up time you never knew you had leading to a better tomorrow.

Marathon training is pretty full on both physically but also in terms of time. My schedule sees me run five times per a week, the shortest of those being 40 minutes, right up to the three hour mark for longer runs at the weekends. In addition to running, I also do three HIIT sessions per week which is complementary to improving cardiovascular fitness, plus is a great fat burner which helps to maintain the super lean physique I am after for race day.

I should caveat here that this leaness is only temporary and post marathon I will be back in the gym, lifting heavy, in order to build muscle again. Unfortunately you cannot maintain muscle mass whilst doing so much cardio, plus carrying extra muscle bulk makes you less economical as a runner. As much as I love running, I cant wait to get back to lifting! I will of course still be running and have more races later in the year, but in the weeks after I will be cutting the distance and frequency.



Make the most of the outdoors - this was the backdrop
to a puppy walk last week - you never know
what you'll find. 

I am 100% a morning person which means I do most of my training before work. As I have a long commute to work, I get up at 5.45am and am in the car by 6 (with my travel mug of tea and rice cake). I get to the office just after 7, where I do a five mile run around the ever so glamorous Bracknell. Leaving home at this time means I reduce my journey time by half and allows me to fit in a run rather than sitting idly in traffic.

Post run, I head into the office for my transformation from sweaty runner to respectable professional, ready to work by 8.15. I have my breakfast at my desk along with my protein shake whilst catching up on email so by 9am when everyone else arrives, i'm ready for the day ahead!

You can catch me like this post run in the office...

I always bring my food with me to work as it saves money and means I am in control of what i'm eating - no cheeky trips to the canteen for me! I eat every three hours or so which means i'm laden with food and Tupperware every day but prepping in this way means my blood sugar levels remain constistent and I feel good throughout the day. This is especially important if you train twice a day like I do.

I normally get home just after 7 which is when I fit my HIIT session in. Post HIIT, I have dinner which is usually high protein, low fat and balance of carbs depends whether i'm running the next day or not. From there, its on to prepping for the next day. This includes getting my bags packed for the following day and meal prep.

Once this is done I spend the last hour of my day relaxing with a Peppermint tea and my PJ's! My days are pretty full on but by prepping and planning I am able to achieve everything I need too. I change up my weeks and days depending on what else is going on - for example if I have meetings in London i'm not able to train in the mornings so I move my schedule around. If I have plans in the evening then I will move a HIIT day to another.

R&R is a big a part of training as the exercise.

Here are my top tips for maximizing your time;

1. Reduce your commute and idle time by leaving early and training at or near the office.
2. Train smart - if you're tight on time do HIIT as it takes less time but yields great results
3. Plan and prep your meals the evening before
4. Plan your week as a whole - daily routine is great but there are always anomalies that can cause disruption which means you can come unstuck

Health and fitness is a lifestyle and shouldn't be looked at as quick fix - don't make too many drastic changes at once but rather find small ways to compliment your days.

The best flapjacks yet

Words cannot describe how good my latest creations are - packed with protein, layered with peanut butter and topped with a totally clean chocolate spread, I urge you to get these in your life! What's more they are 100% vegan with no refined sugars so anyone can enjoy these beauties.

What are you waiting for? Time to get your bake on.

To get started, combine 200g oats with 2 scoops of your chosen Protien powder then add Almond milk until the mixture comes together. The amount of Almond milk you need will depend on what type of Protien power you use, but start with around 50ml then keep going until you're happy with the consistency. Next pop a selection of nuts into the food processor and blitz until they start to break down. I like the nuts to be quite chunky so this takes me about 30 seconds, but if you prefer a finer mix then keep going for longer. I used cashews, almonds and pecans. Add the nuts to the Oat mixture then transfer the lot to a lined tin, pushing it all down to the bottom.

Next comes the peanut butter layer - I use PB2 but you can you use any nut butter you like - spread a layer over the oats then transfer to the freezer and leave to set for about an hour.

Then comes the good bit - the chocolate layer! Put around 10 pitted dates into a saucepan with enough water to cover the dates. Heat until a syrup is formed, you will need to keep topping up with water and stirring - this took me around 20 mins all together. Next add two tablespoons of Cacao power and stir until combined. I also added a splash of Dark Chocolate Almond milk to intensify the flavor then left to thicken for about 10 more mins, stirring occasionally.

I then took this off the heat to cool down and once the oat/peanut butter layer had frozen, poured the chocolate layer over the to, then put the whole thing back in the freezer for another hour or so to set. Remove from the freezer and allow to defrost then chop into bars or squares and try not to eat the whole thing in one go!

These are great pre or post workout or simply when your chocolate/sweet cravings come around - enjoy as they are completely clean but taste entirely naughty.

6 weeks to go!

Today was my penultimate 20+ training run and it felt great! It really does wonders for your motivation to feel progress over such a short period of time - each week I can feel that i'm getting fitter and stronger.

From first stepping out this morning, I felt pretty good as I had rested all day Friday. The first 4 miles breezed as I then reached the new section I have added to my route which is pretty hilly. Last week one of the hills left me feeling completely out of breath but this week I felt noticeably stronger going up (this is what i'm talking about regarding progress!). I kept going to mile 10 where I stopped for my first Gel - although I didn't feel as I particularly needed it, I had been running for almost 80 mins so didn't want to risk my supplies getting too low.

On average your muscles can store enough Glycogen to keep you fuelled for 90 mins - you do not want to get to empty as this is what we call hitting the wall and means you don't have the energy to move. Once you reach empty it takes considerably longer to refuel than it does to refuel with a little left in the tank so always stay on the side of caution.

I kept moving onto the next section of hills by which time the sun had come out, giving me a little extra push. From mile 15, the route flattens back out which is great for increasing pace. I stopped for my second Gel then pushed on to the end, arriving home in 2:34:15 and clocking up just over 20 miles. Today was the first day during my cool down walk I didn't have shaky legs which is another sign of how far I've come!

My boyfriend, or Delia as i'm now calling him, spent his morning baking homemade jam tarts which after running 20 miles and being in a major calorie deficit, I was only happy to indulge in! Check them out -

The weeks are absolutely flying by at the moment - I cannot believe there is only 6 weeks to go until i'll be lining up on the London Marathon start line! The week ahead is a low mileage one as I have the Reading half on Sunday. I will be aiming to beat my PB that  I set at Brighton 3 weeks ago but it's going to be tough as Brighton was a really strong run. From there, I have one last big of miles then start to taper ahead of the big day. With the mileage falling, I will be focused on increasing intensity as much as possible to ensure I'm in the best possible shape for the 26th April.

6 weeks and counting guys...

Happy feet - the Lacing techniques you need to know

We all know how important it is to get the right pair of trainers but how many of you have given any thought to the way in which you lace them up? I'll be honest, until yesterday I didn't - I went with what came out the box without a second thought.

However after having experienced some discomfort on the top of my right foot for a couple of weeks now, I decided to look into this a little further. I quickly discovered the pain I was experiencing is called extensor tendonitis which is inflammation of  the extensor tendons (these run across the top of your feet and are used to straighten your toes) - one of the causes being lacing your shoes too tightly. I have high arched feet which makes me a classic case for this type of pain but after some further research I found an easy solution - Lacing techniques!

For me, I needed to reduce the pressure on the top of my arch by removing the laces from the middle of my shoe. This technique is called laddering;

I ran like this for the first time today and felt no discomfort what-so-ever (yay!). The plan is to stick with this style until the swelling and tenderness has gone entirely, then I will revisit laces thereafter.

Turns out there are a number of lacing styles depending on your foot type and symptoms - I found this great overview of the different styles available;

 

Source - http://www.fshn.hs.iastate.edu/necp/WebContent/Exercise%20Cancer%20Handout.pdf

I hope this helps you on your way to Happy Feet x

Fabulous Flapjacks

Forget everything you thought you knew about Flapjacks and check these out - not an ounce of butter in site!

I love flapjacks but the commercial produced ones are jam packed with fats and simple sugars and whilst I am all for a little indulgence here and there, I wanted to create something that I could eat as an afternoon snack or post workout. 

As with some of my other snacks, these ones don't require any baking and so are super simple to prepare. Start by heating maple syrup* (see my note below on this) with some cinnamon in a saucepan until the cinnamon has combined. As I've mentioned before, I don't measure but i'd guess at 4 tablespoons of maple syrup and one tablespoon of cinnamon. This may sound a lot but remember you can get up to 10 portions from this recipe.

Whilst this is heating, put your chosen selection of nuts into a food processor and blend until they are nicely broken down. I used Cashews, Walnuts, Almonds and Pecans. Add these, along with Oats, pumpkin seeds, dried cranberries and chopped dark chocolate to the syrup saucepan and stir. I also add a scoop of protein to this to increase the protein content but as ever, this is entirely optional.

Next transfer all of this into a lined tin, pushing the mixture down and put into the freezer. Whilst chilling, you can then make the topping, again is entirely optional, they are great with or without. The topping is chocolate hazelnut spead, the recipe for which can be found on my pancake post. Remove the flapjacks from the freezer, top until your hearts content and that's it!

These are brilliant for satisfying sweet cravings any time of the day and provide a great source of energy pre and post training. I keep mine in the freezer and take out an hour or so before I want to eat them.

*I use 100% pure maple syrup, always check the labels of what you buy as many are as little as 20% maple syrup and the other 80% is refined sugar and other nasties you want to avoid.

You know you're a distance runner when...

...13 miles is a short 'long' run.

I felt like i'd cheated when I got back this morning having only done a half marathon, yet 4 months ago, I felt like this was my threshold and I couldn't possibly do more!

Can't beat the feeling of taking your trainers off post run
(don't mind my sweat marks!)

I've really grown to love my longer runs and I actually perform better over longer distance. More often than not I run a negative split (meaning my second half is faster than the first) and I just feel more comfortable going into the second half of a long run. Today for example, I felt like I found my stride at around mile 9. The first few miles I always question why i'm doing this and have really push to get started but the I longer go on, the less I have to push myself - my body just seems to take over.

Today was a beautiful for a run - its really starting to feel like Spring which I am loving. I was lucky enough to have blue skies and sunshine the entire way around which makes a welcome changed from wind, rain and sleet. It was the mildest temperature I have run in for a long time and I really noticed this in terms of the amount of sweat I was producing. I sweat a lot anyway when training, but the warmer it gets the worse this is. I noticed that I felt much thirstier during my run and afterwards - I've been home a couple of hours and have put away a couple of litres of water but still feeling dehydrated. I also increased the amount of milk in post run Protien shake to 400ml since Milk has been proven to increase your ability to refuel and rehydrate.

Making the most of the sunshine (in clean dry clothes!) -
I added a little Cacao to my usual shake today

Being dehydrated by just 2% of your body weight can impact performance by up to 7% so staying hydrated during exercise is key to being at your best. As the Marathon is in April, temperatures will be much warmer than now and what I am used to training in so I will have to ensure I utilize drinks stations as much as possible on the day.

Marathon training is as much about learning about your bodies requirements for race day as it is building fitness. Awareness of things like hydration and energy levels are key to making your day as successful as possible, and avoiding the infamous 'wall' (which by the way, I haven't hit yet so my fueling strategy would appear to be on point!)

With the big day now only 7 weeks away, I have a big week of miles ahead this week with a 20 miler next weekend. The following week is lighter as i'm running the Reading half marathon which then takes me to me last high mileage week before I start dropping the distance (or Tapering to use the correct terminology).

Hope everyone else's training is going to plan - cant wait to see some of you on the start line!

Making sweat social

Since starting my blog, I have been getting lots of positive feedback from those of you reading which I am totally overjoyed by!  Honestly when I started this, I was nervous about sharing what I was up to, but the feedback  from you, particularly those of you saying it’s been a source of motivation for your own fitness journey is something that I had never anticipated and makes this all the more worthwhile. So with that in mind, I am absolutely thrilled to be now working with the team at BurnThis as a Fitness Ambassador.

 

 

 BurnThis is a Social Fitness app that enables the world’s most inspiring community of fitness and wellness lovers to share their fitness inspiration and motivate each other to stay fit, healthy and happy. It’s a great way to connect with the rest of the FitFam across the Globe and a constant source of motivation and tips for your own journey. The content is super inspiring and a great place to pick up fitness tips, meal ideas and most importantly motivation. Although we all have our own reasons for pursuing Fitness, the BurnThis community is united in their goals so every single one of us has something in common.

 I highly recommend the app to anyone with a passion for health and fitness – I’m totally addicted already! What’s more, its free to download and there are lots of Challenges and opportunities to win freebies so there’s absolutely nothing to lose by getting involved. It’s the perfect place to share your workout updates, sweaty selfies, new gear updates and everything else you feel proud of.

 I am truly amazed at how much my journey motivates others so don’t underestimate your own ability to do the same.

 Hope to see some of you there J

8 weeks to go...

I woke up this morning and realised I can now officially say i'm running the London Marathon next month! It's a weird feeling that 8 weeks today I will be waking up (hopefully!!) having completed the thing I have put my heart and sole into for what will be the last 4 months...

I was up at 6 today for a 70 minute run and I arrived home, spotting this on the drive -



My inspiration comes in many shapes and forms.

This little flower evoked a number a thoughts  (sometimes my runs make me a little emotional!)

Firstly it seemed to capture the journey that I and all the London Marathoners have embarked on, constantly pushing the boundaries in order to reach our full potential and in particular those that are running for a Charity. The flower, like us, kept going even through tough times (I mean, who wants to grow though stones!) to reach its potential by constantly moving forwards (told you I get emotional). The donations received by all Charities make such a difference to almost everyone of us out there and I have so much respect for everyone going out of their way to do something for the better of others.

Secondly (less emotional, I promise), it signified that Spring is nearly here which means training in the dark and sub zero temperatures are coming to and end. Not that I haven't enjoyed the breathtaking sunrises that only a freezing, clear morning can provide, I wont miss waking up in the dark.

Fitness wise, I've never felt better. My 22.5 mile run on Saturday showed how much consistency pays off and the improvement you can make in just a couple of weeks. I'm excited to see what can be achieved in the next 8 weeks. My plan is very much to keep going with my regime and not introducing anything that could compromise my training or race day.

I'm sure i'm not alone in thinking like this so I wanted to use my post this morning to wish everyone training for London good luck, especially my ABF The Soldiers Charity team mates! All this hard work is so close to paying off so keep training, keep pushing and keep the faith - we're nearly there :)

21 miles plus a bonus 1.5

I set out this morning with the aim of doing 21 miles (the longest on my training schedule) however arrived home having done 22.5. I'd planned out an addition to my normal route but that was slightly longer than I anticipated meaning I had to go the extra distance to get home. Time wise, I completed it in 2:50:45 which puts me on track for my target time for London and leaves under 4 miles to cover on the big day.

One of things I love most about running is being
out in surroundings like this!

Despite the extra distance being accidental, I felt great the whole way today and actually now feel much more confident about the day itself. So this monster training run brings me to the end of February during which I have covered a total of 173 miles, my most ever!

The weather was terrible today; cold, wet and windy so I wasn't really feeling it this morning but as soon as I got out, my legs felt great so I knew I had the distance in me. I changed up my route slightly meaning when I reached my usual 4 mile marker I had already covered 6.5 miles. From there it was on to a new loop that was great a lovely quiet country road (think one car passed me) but very hilly. I used to hate hills but am slowly coming around to quite enjoy them and can really feel the benefit of including them in my training.

I made pit-stop at 10.5 miles for my first Gel and Water then continued on back to my usual route. Still feeling pretty good I went on to 16 miles then had my second Gel to keep my going for what meant to be 5 miles, but turned into 6.5!

My battery died at the red dot - my route actually
finishes back at the start!

On getting home, I spent a good 10 minutes cooling down including static stretching and foam rolling as i'm anticipating some stiffness tomorrow. This afternoon will be all about refueling - taking advantage of the golden 2 hours post run to ensure my Glycogen stores are ready to go for next week.

I'm also cooking for the girls this evening so have some prep work to do ahead of that (pictures will follow!) plus find some time to take Puppy out.

No rest for the wicked...

Snack Happy

I am always on a mission to create tasty, energy filled, low sugar snacks to keep me going throughout the day, so behold, my latest offering! The great news about these beauties is that there actually isn't any baking required! These Protien packed squares are super quick to put together and make great snacks for when you're on the go.

A fantastic source of energy and protien - these squares
are great any time of the day between meals.

 

The recipe is also really flexible so you can switch in and out ingredients depending on your preference or what you have in the cupboards.

 

Start by melting a tablespoon of nut butter, with honey (add more the sweeter your tooth) and about 100ml of Almond milk. Once smooth add a couple of tablespoons of cacoa power and stir until combined. Next add in your dry ingredients, I went with Oats, chopped cashews, sultanas and a little dark chocolate. I also added a scoop of soy protien to boost the protien content but this is entirely optional. I don't really measure as I go, I just keep going until the consistency looks right!

 

Once you're happy with the contents, put the mixture into a lined tin and transfer into the freezer for an hour or so until set. Then chop into squares and you're ready to go! 

 

I have been munching on these in the afternoon with some fruit and they have kept me going through to dinner. They make a perfect post workout snack as well as the blend of Carbs and Protien are just what you need to replenish your Glycogen Stores but remember to make sure you rehydrate as well as eat following exercise to maximize recovery.

 

Happy snacking x

 



Feel the burn with Interval Training

I have love/hate relationship with interval training - I love the results but hate the way that the time during high intensity crawls yet recovery time flies!

Intervals are guaranteed to leave you sweating
like there's no tomorrow but feeling great!

This morning was a 64 minute Threshold session focused on improving endurance at higher speed - I started with a 12 minute warm up at 8 minute mile pace, then did 5 x 6 minute intervals at 7 minute mile pace with a 2 minute recovery jog in between each interval (40 mins total), followed by another 12 minutes at 8 minute mile pace. This isn't an easy session but worth pushing on to get through it. I also tend to do my interval training on the treadmill rather than outdoors simply because you set the pace and you have to stick to it - this is the only time I train on the treadmill as I get bored very quickly.

Interval training is a great way to improve anaerobic and aerobic fitness by combining short bursts of high intensity bursts with slower recovery phases in the same session. During the high intensity bursts, the anaerobic system convers glycogen to energy without using oxygen up until this is depleted, then body reverts back to the aerobic system. The outcome being increased cardiovascular efficiency leading to improved performance thanks too greater speed and endurance.

I do two types of interval sessions -
1) Sprints where I go flat out for 30 seconds then jog to recover for 90 seconds - I repeat this 12 times with a 5 minute warm up and cool down either side. This one asts 30 minutes.
2) Threshold runs with intervals of up to 7 minutes intensity and a 2 minute jog in between - I repeat this 5 to 6 times with a 12 minute warm up and cool down either side.

The Sprint session is much more anaerobic owing to the shorter bursts at higher intensity whereas the Threshold runs combine the aerobic system as the interval is for a longer period. Needless to say, my pace differs for the two sessions. For the 30 second Sprints I do 5 minute mile pace and for Threshold runs I do 7 minute mile pace. Both have their benefits - Sprints are good for speed whereas Threshold is great for endurance.

I have seen huge progress in my fitness since incorporating one interval based session per week - my minute per pace has decreased by at least 30 seconds. You can achieve these results in a relatively short period of time by just adding these type of session to your work out once per week. These sessions will leave sweating and exhausted but feeling great - I guarantee it.