New Miles & New Arrivals

Today I managed my first 20 miles! I was feeling quite nervous before going out this morning as in my mind, this was when training got serious. I didn't feel as good over the first 17 as I did last week, my legs just weren't as fresh but I pushed on all the same and made it home in a respectable 2:33:21.

Mile 16 onwards took some grit to keep going, especially the last 2 miles as my route was a there and back situation, which isn't great for mentality. That aside, everything went fairly smoothly however I have started to get the dreaded chafe. This has started where my sports bra finishes at the very top of my abdomen - so will need to start addressing that!

So that 20 miles brings me to the end of another weeks training and I've clocked up another 45 miles, bringing me to 90 miles for February so far. I was told to anticipate the feeling that i'm not doing enough but that is absolutely not the case so far! This coming week is slightly lighter on the miles as i'm running the Brighton Half Marathon on Sunday 22nd - i'm hoping to break my PB by going under 1:39. I'm really excited as I love the atmosphere of a race, plus its an excuse to push a little harder and improve fitness.

Not to cast my 20 mile achievement aside but the big news this week is the arrival of Zeus, our Siberian Husky puppy who is absolutely gorgeous, see for yourself!

Huskies are a high energy, intelligent breed, renowned for being top jogging partners so I cant wait to start training him up to be a distance runner like me...this is however a little way off. For now, we're just enjoying having the little bundle of joy bouncing round the house. He has two moods - sleepy and crazy, which he switches between on an hourly basis.

Can't wait to share more of his shenanigans with you but right now we're working on the basics - toilet training. He's reluctant to poo in the garden (sorry for lowering the tone) which means we have to walk around for hours (literally) until he goes. This did however provide the perfect warm down for me today so no complaints on my side.

This evening I have a three course meal to look forwards too, courtesy of my wonderful boyfriend who has pulled out all the stops - check out the menu! Cannot wait to eat my body weight this evening, feels well deserved.

Happy Valentines x

Flipping heck - Pancake day is almost here!

Pardon the pun ;)

With the big day just around the corner I thought I would share a few of my favourite pancake ideas that are super delicious and much healthier than some of the traditional recipes out there. Plus, these are a great source of complex carbs and protein so the more the merrier!

Starting with the pancake itself, you have a couple of options. The basic batter is so easy and is made from a banana, egg white and 2 tablespoons of oats. Simply combine the above and cook in a frying pan for 1-2 mins each site and you're in business. If you want to add an extra hit of protein, just add a scoop of your chosen protein powder and an extra egg white (you'll need this to add extra moisture as the power will dry the mixture out). Both of these will create a chunky batter that will give you more American style pancakes in appearance. If you want the thinner British classics, put your chosen batter in the blender until smooth.

Now the best bit, toppings!

You can pretty much top these whatever you like but here are some of my favourites;

'Nutella' + Raspberry

Ok, this isn't actually Nutella, its better because its all the flavor without the sugar! Just blend a handful of hazlenuts with 1 tablespoon of cacao power and that's it! If you want more sweetness then just add some honey. Cacao powder for those of that don't know, is simply unrefined Cacoa beans (which are used to make chocolate). In this form its great because its packed with Calcium, Iron, Vitamin C, Magnesium and Antioxidants - hello super food!

Yogurt + Berries

This one, I eat year round for breakfast. I prefer Soy yogurt as there is much less sugar than other brands.

Fruit + Nut

Melt your preferred nut butter in a saucepan with a little almond milk until runny then top until your hearts content - nuts are so versatile and work with most fruits so pick your favourite or what's in season.

Can't decide? Go the whole hog like I did this morning and have all three!

Happy flipping x

Beating that 3pm slump

You know what I mean - that time of the afternoon when lunch has come and gone, you've still got hours ahead of you at work and all you want to do is curl up in the biggest, comfiest bed and eat peanut butter from the jar (fear not, we've all been there).

My thoughts here are that prevention is better than cure and with a few smart changes to your diet and exercise regime you can wave goodbye to this feeling for good. The 'slump' is triggered when the level of glucose in your blood drops and your body produces Cortisol as a defense to prevent it from dropping it even further. This essentially means your body goes into defense mode and your metabolism slows, thus your ability to produce energy slows causing those unwanted feelings of fatigue and increased cravings for sugary foods.

Here's how to beat it;
1 - Little + often
This is my approach to eating everyday - by having a continual intake of Calories throughout the day, your blood sugar remains at a moderate level, so no drop in blood sugars = no slump. The actual amount you need to eat is unique to each of us and is dependent on factors such as age, weight and level of activity. To get a rough idea of your daily calorific needs you can calculate your Basel Metabolic Rate (which uses these measures) and add to that your level of activity - just Google this and you'll find lots of online calculators. Also aim for foods low on the Glycemic index as these help to moderate levels and help to avoid those nasty spikes that will have you reaching for the chocolate following a meal. Protien rich foods take longer to digest and will keep you feeling for longer so by adding a little protein to each meal will help to you going. I eat 6 times per day, usually 2/3 hours apart which means i'm never starving hungry and helps keep those cravings at bay! Keep a stash of healthy snacks nearby which will keep you from choosing an unhealthy option.


2- Move
Sitting at a desk all day is not good for your mental or physical wellbeing. In fact, studies show that your can increase your productivity by up 60% simply by walking around. So, try to find ways to add a little movement into your day. Some tactics that I use include;
- Arriving to the office early and going for a run
- Keeping a one litre bottle of water on my desk that I have to refill at least twice during the day
- Do a class at lunchtime or even go for a walk for 30 mins
- If you drive to the office, park at the furthest point from the door
- Take conscious breaks from your work - even if that's walking away from your desk once every couple of hours for 10 minutes you will find this revitalizes you.
If you struggle with motivation, get others involved too - this really helps!


3- Hydration, Hydration, Hydration
Your body is made up of at least 65% water so keeping hydrated is key to maintaining balance. You are recommended to drink 2 litres of water per day however this should be seen as the minimum and you need to ensure any water lost through exercise is replenished above and beyond this. I aim for four litres per day (which does mean I visit the ladies ALOT) but the benefits far outweigh this. Being hydrated will help you feel more energized and it will also make you feel more satisfied following a meal which in turn will mean you're less likely to crave those nasty sugary snacks that will leave you in a slump in no time. If you get bored of water, try drinking tea's like Green, Peppermint or Lemon. Oranges are also another great source of hydration and are a great boost of vitamin C.

4- Sleep
Your body needs R+R - without it your production of Cortisol will be higher which as discussed is not good! Aim for 8 hours a night, anything less you will not be functioning at your best. Sleep can be disrupted by a drop in glucose levels during the night, so do not go to bed hungry, ensure you've eaten enough before going to bed. Relax before going to bed, Yoga is amazing for this.

The Domestic Godess

Following my resolve on Saturday that I need to eat more, I got to work this weekend on a number of meals and snacks to keep me feeling my best throughout training.

First on the list was something snackable, that was nutritious enough to help maintain blood sugar levels but also yummy. So I settled upon these little beauties, what I am calling Carb-Tien Bites (name probably needs some work, suggestions welcome!)

The perfect in between meal snack

Super simple to make, they combine Oats for a hit of complex carbs, Soy Protein Powder for muscle repair, Three-Nut butter for more protein and all round yumminess, a splash of Almond Milk to help bind the whole lot together and some chunks of Dark Chocolate (because Dark Chocolate). Made in under 5 minutes, I store these in the freezer and help myself as and when.

Next I moved on to developing something that can be easily adapted depending on how hungry/in need of carbs I am - doesn't it look beautiful?

You can get just the Pomegranate seeds from M&S which
are a real time saver.

Essentially, this is just my favourite greens in a creamy yet low fat sauce that here is served on courgette noodles but could easily be replaced with Pasta, Quinoa, Rice or anything else depending on your fancy. I baked some broccoli, then added this to a saucepan in which I had melted the 'Lightest' Philadelphia cream cheese and skimmed milk, then added Peas and Spinach. Served and topped with Pine Nuts and Pomegranate seeds, finished with a sprinkle of Parmesan. With lots of Fibre and Iron this one is a winner, and looks amazing, which I always finds seems to make it taste even better!

Then it only seemed right to make something sweet - I don't have a huge sweet tooth but I do find myself looking forwards to a dessert following a long run. So this on is adapted from 'Deliciously Ella' (link in previous post) and is a take on a classic Apple and Blackberry Crumble. Again, super easy to prepare, just pop a chopped apple and a handful of blackberries in a saucepan with a little water and top with Cinnamon, then simmer until soft. I then drained 90% of the remaining liquid, put in a bowl and topped with some homemade granola I had left (recipe in 'I heart breakfast' post), and that's it! So yummy and comforting, but no added sugar, just what I was after!

All the flavor without the refined sugar!

Not bad for a weekends work hey! The best thing about all the above is that you can make them as individual portions or prepare in a mega batch then freeze and simply defrost and go.
 

Into the unknown - my first 17 miler

17 miles done! When you think about 17 miles in terms of distance from A to B, it's a really long way i.e. my house to Guildford so i'm really pleased that I've checked that milestone off the list. Time wise, I managed 2:07:50 meaning i'm on track for my target Marathon time of 3:30 and there's now only another 9 miles to cover, so i'm feeling really motivated right now.

Ready to run

This week had been a challenging one for me - i'd been really struggling with fatigue, making my training (and day job) really tough. Not only did the intensity of my runs take a step up, so did the distance - including today, I've clocked up a total of 45 miles! But thankfully today went absolutely brilliantly, my legs felt great, my head was in the right place and I even had some sunshine (only a glimpse mind you). It's also helped me with my fueling and hydration strategy as I could feel the first signs of muscle fatigue setting in during the last mile so for my next big run (20 miles) I will up my Gel intake to two, one at mile 8 and one at mile 16.

 

My Garmin Forerunner 220 is great for keeping pace

 

Post run refueling and hydration is as important as pre and during - I think possibly my issues with fatigue this week stemmed from not eating enough (something I will be all to happy to address this week!). The best time to start refueling is as soon as possible after a run, as glycogen storage is faster during the 'post exercise window' than at any other time, the first two hours being most rapid at approximately 150% the normal rate (Ivy et al). During the next 4 hours, the rate remains higher than normal and normal rate resumes 6 hours post run.

So here's what my post run routine looks like;

My recovery essentials

I start with my Foam Roller as muscles respond best straight after training whilst they're still warm. I focus on hamstrings and glutes and that's where my stiffness tends to occur and spend about 10 minutes working on them. Then its all about rehydrating and refueling. I sip water constantly throughout the day to replenish all the electrolytes lost from sweat, plus I've read that Oranges (this is actually a Mandarin) are a great way to rehydrate and supply an extra boost of carbs. My go-to post run recovery snack is always a shake because it allows me to combine everything I need to refuel most efficiently. This one contains
Skimmed milk - Great for glycogen replenishment and hydration
Half a banana -  (left over from my pre run breakfast) Good source of carbs
One scoop of Soy Protein Powder - (I use Soy as my stomach doesn't get along with Whey) Combining protein with Carbs has shown to be more effective for refueling glycogen than carbs alone thanks to its ability to stimulate insulin, in turn speeding up the intake of glycogen
2 spoonful's of Oats - Moderately rated on the Glycemic Index, means they enter the bloodstream nice and quickly
Handful of Blueberries, Almonds & Cashews - Adding flavour, a little healthy fat and final boost of protein

And so, with my muscles taken care of and refueling under way i'm planning to spend the rest of the afternoon resting and relaxing. I've just received my 'Deliciously Ella' book which I have been so excited about after following her blog for a while (check her out if you haven't already), so i'll no doubt be getting stuck into that along with Yoga this afternoon as there is no better way to fully relax!

If you are interested to find out more about any of my the products/ingredients I have talked about today then leave me a comment and i'll be only too happy to give more info.

Happy Saturday guys x

2 hours sleep in 20 mins

How I hear you ask? well apparently all it takes is 20 mins in this position;

Lying on your back, scoot your bottom as close to the wall
as possible so that your legs are parallel to the wall.

This Yoga pose claims to ease muscle fatigue and prevent exhaustion by calming the nervous system and helping to restore healthy restful breathing. Despite being skeptical it could live up to such a bold claim, it sounded like the perfect solution as this week I have been really struggling with mental and physical fatigue.

So after some shuffling about, I was in position and set my stop watch for 20 mins. The below is coming to you live as i'm blogging in this position (needed something to keep my mind occupied!)

10 mins in - I'm starting to get pins and needles in my feet

11.5 mins - Starting to feel it in my hammies - not in a bad way, similar to when you extend a stretch

16 mins - Feet are totally numb and I can't move my toes

20 mins - Numb to my knees - do not try to stand up straight away as I did, you will end up in a heap back on the floor!

5 mins later - Hot and cold sensations up and down my legs as the blood flow returns to normal, plus pins and needles. No change in mental state.

10 mins later - Blood flow is back to normal and legs feel stretched and relaxed

20 mins later - Mental exhaustion feels slightly alleviated - don't get me wrong, I wouldn't compare it to actual sleep but I certainly feel more alert and relaxed than I did.

My verdict - a great way to extend your stretching beyond the typical 20 - 30 seconds - my legs certainly feel better than they did earlier on.  In terms of mental benefits I definitely feel refreshed and relaxed but I wouldn't liken it to two hours of sleep. I would absolutely give this another go but perhaps focus more on my breathing to try and get more from it.

I heart breakfast

They say breakfast is the most important meal of the day, and whoever 'they' are, certainly knows their stuff. I absolutely love it! I go to bed thinking about what i'm going to eat, wake up ready to attack the first thing I come across, and the rest of the day looking forwards to my next Breakfast encounter.

Cereal is my greatest guilty pleasure but as most Commercial brands are super high in sugar (even those that try to hide behind their 'healthy' wholegrain labels) I have created a number of go-to delights that never fail to hit the spot but more importantly, fuel my training and keep me functioning through to my next pit stop.

Each of them contain a blend of Complex Carbs, Protein and Fat but more importantly taste A-mazing and without any of the refined sugar the supermarket varieties.

Pre Training

 

My go-to before a run - perfect blend of simple
and complex carbs

Post work-out protein porridge

 

Perfect following a strength training session as its packed
with Protein



 Homemade Granola

 

Amazing topped with fresh berries and
great for breakfast on-the-move

Pancakes



Simply made with Oats, egg white and Banana,
these are ready to eat in under 5 mins!

The Ultimate Breakfast

Avo and Eggs - need I say more?
 

The perfect weekend Brunch



Who says you cant have a clean cooked breakfast?



So there you have it, six of my favourite breakfast ideas. As I train in the mornings, I usually start off with rice cakes and banana, then have a protein shake straight after a run, then one of the above an after. I find this keeps me full through to lunchtime and energized enough for a second pre lunch workout if required.



If you would like any of the recipes then leave me a comment and i'll come back to you x