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 ;)

 

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!

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.

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

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