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.

First race of 2015 - Brighton Half Marathon

I went to bed last night with the realization that in the next nine weeks, I was doing 2 half marathons and full marathon, with many miles training in between. Talk about busy! But no point in dwelling - I had the pressing matter of a race the night day to focus on!

Today went so well - smashed my PB by a whole 5 minutes, crossing the line in 1:34:45 - 10 minutes better than when I did the same race a year ago!

As per normal tradition, I had a huge, unhealthy, carb-tastic dinner last night (curry) followed by an early night. My race mornings are always the same, stay in bed as late as possible (night before prep is key), make two slices of toast smothered in Nutella, topped with Banana and tea, then hop in the car and go.

It was an absolute beaut of a morning, clear skies, no wind and an amazing sunrise. We got down to Brighton with loads of time to spare where I then made a beeline for the Portaloos (early arrival means you beat the queues!) and then onto the start line for a warm up. My warm up consisted of walking high kicks, lunges, side steps followed by stationary stretching. Then it was time to line up and off we went, all 15,000 of us!

Having run this race last year, I knew exactly what to expect from the course - the first mile is a flat, pacey loop back to the start, then a 6 mile undulating climb up the Marina and back, bringing you back to the start line. Last year I found this bit really challenging (I was looking for places to vom the entire time) but this year it flew by, I couldn't believe it when I was passing the 7 mile marker. From here, its then 3 miles out to Hove and back down to the finish. I felt great the entire time and even managed a final sprint to line to come in under 1:35.

My PB was great but actually the best thing about today was seeing my progress over the last 12 months - knocking 10 minutes off my time was absolutely the highlight. I could distinctly remember struggling on specific parts of the course that today felt great. It really shows that consistency is the key - already looking forwards to taking this one on again in 2016!

So this week is another big week of miles, with a 21 miler on Saturday. Bring. It. On.

Shoes, glorious shoes!

As a distance runner, I tend to go through trainers rather quickly. The general guidelines suggest you change each pair after 500 miles which for me, is every three to four months. I have been waiting as long as possible to upgrade my current pair as a) I love them and b) I want them to be as fresh as possible for the Marathon. This week however I was forced into upgrading as I had run through the outer sole entirely. Its not all bad news who doesn't love new shoes!

These have got a lot miles to cover including 2 half
marathons and a full marathon in the next 9 weeks!

These trainers are so great that you don't need to break them in slowly - I received mine this morning and will be running the Brighton Half Marathon them tomorrow. I have been running in the Brooks Adrenaline GTS range for the last couple of years and I absolutely love them. Since owning these, I have been completely injury free so now when I need a new pair I just default to this style.

I'm forefoot runner, which means I strike the ground with ball of my foot as opposed to the my heel. I also underpronate which means the outer side of my foot hits the ground at an increased angle. All of my trainers end up in the exact same state - take a look;

I'm heavier on my right side owing to an old injury hence
the increased wear this side.

Trainers can be expensive, so a little tip - each year the manufacturers update the range and usually the price. If you are a comfortable with a particular model then simply buy the older style once the new one is out as the price drops significantly. For example, the new Adrenaline GTS 15's came out at the end of last year and are around the £110 mark. You can pick up a pair of 14's for about £50.

As a runner, the most important bit of kit you own is your trainers, which is great news as its a perfect excuse to indulge that shoe habit. Buying trainers shouldn't be entered into with the one-size-fits-all approach as each pair of feet is unique. The main factors to consider when selecting right pair for you are biomechanics, weight, run surface and the shape of your feet. The first time you buy a pair it's well worth going to them fitted professionally as all of the above will be assessed so you can be confident you'll end up with the right pair for you.

Running in the right pair means you will find your runs much more enjoyable as you'll be comfortable and supported but more importantly are less to pick up an injury. Check out these guides for more info
Choosing the right pair of trainers
Understanding Pronation

Making it count

I have so far managed to neglect to mention one of my main motivations for running 26.2 miles in April - Charity! I was lucky enough to get a Ballot place for London however I have chosen to run as part of ABF The Soldiers Charity team in order to fundraise for this amazing cause.



Meet my Mascot - Zeus! Lifting him is becoming a
workout in itself!

From previous experience, when the going gets tough it's a huge motivation to me to know that people have got behind me by supporting my chosen Charity and is inspiration I need to dig deep and keep pushing.

Here's more on this wonderful charity from themeselves - ABF The Soldiers’ Charity are for soldiers, for life. We provide financial assistance to all soldiers and their families when in need. Even when a soldier leaves the Army they are still part of our family and eligible for our help. The scope of our work is huge. Half of our money is given direct to individuals to help in areas such as debt relief, mobility assistance, education bursaries, carehome fees and respite breaks. The other half is given as grants to other charities.

Your money can make a huge difference to those that dedicate their lives to keeping us safe so this is a great opportunity to give back to them. If you would like to make a contribution, then simply click here

I would like to say a HUGE thank you to everyone that has donated so far, it really does mean so much to me.

This weekend I am running the Brighton Half Marathon, the first of two training races in preparation for the big day. This will be my first Half of the year and i'm really hoping to get a PB following all the miles I've been putting in - wish me luck!

5 minute plank challenge

Planks are great for building core stability plus when done properly, engages multiple muscle groups simultaneously including glutes, hamstrings and biceps. Benefits of Planks are endless but to name a few;
1 - Strong core
2 - Increased flexibility
3 - Improved balance and posture

The perfect all rounder!

So, here is the challenge - hold a Plank for 5 minutes without resting. My preferred routine is as follows, which works all the different sections of your abdomen.

Start

2 minute Half plank

Hold for 2 minutes or if you cant, hold for 1 minute, move to left side plank, then return back to half plank for the other minute, then go to the right.

1 minute left side plank

1 minute right side plank

1 minute Full plank

And relax!

Got what it takes? I do this once a week, in addition to my ab focused workouts. If you cant manage this to start with, just hold each section for as long as you can then move to the next. Practice makes perfect here, so challenge yourself to hold each section for 10 seconds more each time.

Tweet me @PleasantCharlie or tag me on Instagram (hashtagfitgirl_) if you take it on!
x

R+R

Following my 20 miler yesterday, a day of rest and relaxation was just what I needed - and what better way to indulge than a spa day with my besties! We went for a Sauna, Steam and Jacuzzi session, followed by a lovely long lunch.

Ladies that lunch

Rest and recovery is as much a part of training as the runs themselves - rest is essential as it's during this downtime your body repairs and strengthens itself. The two primary physical aspects of rest are replenishment of depleted glycogen and fluid supplies and the repair of damaged tissues. Without sufficient recovery time, your body will continue to breakdown and resulting in an increased chance of injury and subsequent decreased performance which is counter productive to what you're trying to achieve.

Recovery starts from the moment you finish training - so in order to help your body repair spend time warming down and stretching (things which are often neglected). Next focus on the rehydration and refuel process (see this post for details). An entire rest day should be built into your training schedule - I always have one full day of no training per week to maximize recovery. Depending on your schedule this may mean you have days with two training sessions (like me). This is preferable to not having a whole day off as optmised repair takes time.

My rest days are spent doing just that, resting! There is often a tendency for people to want to fit some sort of training into their off days but this only minimizes the impact of what you're trying to achieve. Today for example, the girls when for a swim whereas I sat in the Jacuzzi! Exercise forces blood into your muscles which is what you want to avoid when resting - your muscles can better repair when they aren't being stretched. The only exception I make to this rule is Yoga, because that doesn't raise the heartbeat and therefore doesn't force blood into your muscles. Yoga is also great for easing stiffness and is great for targeting any particular problem areas. My back was feeling stiff this morning so I did a 30 min session before going out which seems to have done the trick.

Don't feel guilty on off days - make the most of them, you've earned it!