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.