30 Day Shred

IMG_3162.JPGI, like many of us, struggle with long-term commitment. I’m talking specifically about dieting/ weight loss/ exercise here.

Countless times have I joined the gym, been given a training plan only to have given up 6 weeks later as I’m not getting the results I would.

So once again I’m starting the 30 Day Shred challenge! I’ve seen other peoples great results and want in on the action so to speak.

I’ll be mixing it up with my running which will be minimum 3 days a week & hopefully I’ll get my place back in my yoga class in September too.

But running has been my longest fitness commitment ever. Here’s to many more years of being an ‘angry running girl’ as my darling other half would say!

Current obsession

I realised yesterday that I’m slightly obsessed with knowing how much water I’ve drunk in a day. I try to drink 2 litres of water/ squash a day and more if I’m exercising and it’s hot. I like to drink out of bottles so I can track my intake- to the point where I get angry with my husband if he wants to have a drink. That’s not normal is it…?

I’ve also started trying to reduce the amount of caffeine I drink, having de-caf instead of regular coffee, having lemonade/ squash instead of a diet coke. I’m well aware that fizzy drinks and especially diet fizzy drinks aren’t so good for us (although as far as I know there’s no scientific proof for this) but I rarely smoke, hardly drink & eat quite a well balanced diet (chocolate bar in one hand, packet of biscuits in the other šŸ˜‰ ) so a few cans of diet coke don’t worry me hugely.

Yesterday I drank 3 litres of water throughout the day plus a can of sugar free red bull, an iced cappuccino (other current obsession), a can if diet coke and a cup of tea. That’s A LOT of liquid to consume BUT I did do a hard training session and it’s very hot, particularly in our office.

I’m going to do some research on checking I don’t drink too much, but I don’t really have to think about it- it’s just a habit now and I can think of lots of habits that are much worse that I don’t do.

I have a lovely selection of bottles now of various sizes but this is my new favourite- Ā£3.75 in Sainsbury’s. It’s a good size (just under 1 litre with out the freezer stick), easy to drink from, BPA free & pretty šŸ™‚

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As you can see I’ve nearly finished a litre before 9am! Along with a large coffee (de-caf) and a can of red bull…

Parkrun

Park run

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On a cloudy but hot Saturday morning, I had the chance to attend my local Parkrun, which is a weekly organised 5 k run all over the world. For your local Park run and to register visit here: http://www.parkrun.org.uk the people are friendly and very encouraging.

I hadn’t been for a few months as it’s a 15 mile journey but I go as often as I can but I’m always glad I did.

Parkrun begins with a thank you to the volunteers, any notices and announcements. My first Parkrun last year was just after the Boston bombings and we had a minutes silence before we ran. After this we then headed to the start. My local Parkrun is 3 laps of a park but others have 1/2 loops so they’re all unique. I personally enjoy the 3 laps but it’s easy to lose count sometimes!

I went with the ambition of getting a PB (28.44) or at least under 30 minutes but missed both of these. Apparently I was being a little too ambitious having hardly run in the last 6 weeks & doing next to no speed work in this time. Initially I was disappointed but only for about 5 minutes when I reminded myself of this and added to that, it was a very warm morning.

My first lap I was feeling great, really pushing myself and keeping a good pace. I didn’t take my Garmin as I wanted to go by how I felt rather than looking at paces but my mile between 1.5 – 2.5 was around 9 minutes which is very speedy for me. After the 1.5 mile mark I started to flag and was annoyed that I had to walk for a few minutes so my next mile was more in the 11 minutes mark but dug deep and ran with a lovely fellow club runner who encouraged me to carry on and to push a bit harder to which I’m grateful as always.

Results are emailed and text to each runner very quickly after the end of the run. I received my text at 10.17am – within an hour of finishing which is a lovely touch. Details such as where you came overall, your age placing and others are emailed to each runner also.

This week I finished 114th out of 167 runners & came 3rd in my age/ genderbracket! I don’t want to spoil it and check how many other women are in the same bracket as me, ignorance is bliss and all that. I did have a quick look and I would need to knock 5 minutes off my time to be 1st so we’ll see how that goes ha.

Track night

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I finally made it to my running clubs track speed session! I texted my lovely friend, told him there would be no excuses and that I would see him at the track night. It worked as I nearly backed out again for many reasons but mostly that I can’t shift this cold/ cough I’ve had for a week now… In July!

I love the track night- I think I’m in the odd minority but I love a bit of speed work as it shows I can push myself. I completely credit my recent 10k PB (58.24) to track nights and realising that I can work hard and push myself rather than plod along at my usual pace.

I really want to make weekly speed sessions a permanent part of my life, I just need to resist the lazy feeling that overcomes me in the time I get home (5.30pm) from the time I leave (6.45pm) and not over the shyness/ nervousness I feel.

This is a run down of the speed session from last night:

Easy/steady/hard/fast

50/50/50/50 secs x 2
40/40/40/40 secs x 2
30/30/30/30 secs x 2
20/20/20/20 secs x 2

So the idea was to run easy for 50 secs then steady for 50 secs etc. twice, then the same but for 40 secs, then 30 then 20 with 90 secs recovery in between reps and 2 mins in between sets. Hard work but I always feel great afterwards!

Another Monday

Happy Monday!

Iā€™ve been quite quiet of late again but thatā€™s due to my break in running. Iā€™ve not had a lot of direct running news to talk about but in-directly Iā€™ve got quite a lot! Iā€™ve had my first sports massage, signed up to a course in yoga in hope itā€™ll help my flexibility and general core and Iā€™ve been to another Physio.

Since the Flaming June half on 1st June, Iā€™ve had a severe lack of confidence with regards to my running ability. It was such a bad race experience that Iā€™ve only been out on 3 runs since, 1 with a friend and 2 on my own with 1 track session thrown in. I decided to go out last night to test out my new runglasses and trainers (Birthday presents) and managed to run for 30 minutes with a 3 min walking break thrown. Considering it was a warm Sunday evening after a 6 hour shift on my feet in the pub and not having down an awful lot of running the past month, I was quite pleased with. I went on one of my original running routes when I first started last year before I got bored of it which was nice and peaceful. It involves one loop of about 1.5 miles ā€˜out the backā€™ of my village around a field, along a road, cut across between two fields and back down the other side and then about 1 mile around the village. I couldnā€™t get a signal on my Garmin so only timed it- Iā€™m not sure how far it really was but from previous experience and the time it took me I should think it was around 2.5 miles. I finished up in the park to do some stability exercises from the Physio and some stretching before I went home. Why I never thought to finish in the park before I do not know but I only thought of the idea because I wanted to lie down & die a bit afterwards! I am happy to report that apart from soreness in my ITB & from the squats and lunges, Iā€™m feeling great today.

My next planned run is Tuesday as I have the whole day off- hopefully if I write it here I will actually do said run- watch this space

Monday update

Dropping in for a Monday update!

Running/ exercise ā€“ I havenā€™t been out since the half last week, partly due to letting my body recover and partly due to a lack of motivation! Iā€™ve put on about a stone in the last year which has left me feeling fat and tired hence re-joining Slimming World. I do have a speed session scheduled for this evening so weā€™ll see how that goes. Iā€™m sure Iā€™ll survive but Iā€™ve missed the previous 5 sessions due to Bank Holidays/ recovery from long runs/ races and being lazy. But a week off is enough- if I want that PB, Iā€™ve got to work for it. On Tuesday I did go on an 8 mile bike ride with the husband and then a kettle bells class which I thoroughly enjoyed and am hoping to add to my weekly schedule. Itā€™s all part of my grand plan to build up my core strength as the only exercise I do is running. Iā€™ve also signed up to a 6 week yoga course as Iā€™ve heard that itā€™s meant to be good for runners. Iā€™ve never done yoga before (unless you count the one time in college when we all got the giggle and never returned) so itā€™ll be interesting to say the least.

Slimming World– my first week back is going wellā€¦ very wellā€¦ itā€™s a little too easy and that worries me. Iā€™ve fallen back into planning meals/ lunches, having plenty of ā€˜freeā€™ food in for snacks and filling in my trusty food diary. Months of eating junk has left me 1 stone further from my target and feeling fat and tired so itā€™ll be nice to lose the weight and another stone or so too. Fingers crossed I stay on track this time. I donā€™t really have a goal weight in mind as Iā€™m the smallest Iā€™ve been as an adult- all I know is Iā€™m not happy yet. Iā€™m still 1 stone overweight according to the BMI chart so I would like to get into the middle of healthy weight bracket for my height before deciding my target. Iā€™ve been trying to have different foods for breakfast/ lunch/ dinner to keep things new and interesting which is going well so far. My favourites so far: breakfast ā€“ eggy bread with fruit and a yogurt, Lunch ā€“ Linda McCartney red onion and rosemary sausages with salad/ beans and fried peppers & dinner ā€“ old faithful of Mac n Cheese.

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I donā€™t run to lose weight or to eat, I run for the health benefits and to keep fit. I keep hearing how losing weight is 70% diet, 30% exercise and I can well believe it as I lost 2 stone without doing any exercise other than a bit of walking. I am hoping that by losing weight I will become faster at running as Iā€™ll be carrying less weight but Iā€™ve had a recent PB being 1 stone heavier so only time will tell!

Race re-cap: Flaming June half marathon 2014

http://www.theflamingjunehalf.co.uk

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I entered this race when I was on a running high and frantically signing up to races earlier in the year. This is the Flaming June half marathonā€™s first year but is organised by the Friends of Histon & Impington Recreation Ground (near Cambridge) who also organise the Bonfire Burn 10k among other events. The race is described as ā€œa rural multi terrain half marathon across flowing Cambridgeshire countrysideā€ which is very accurate!

I was lucky enough to have my Husband and his son (8) supporting me this time around. In my previous one & only half, I went alone. It was a miserable wet, cold Sunday morning but I made it through on my own! Having company on the drive and other ears to listen to my nervous chatter helped me immensely as well as an excited 8 year old who wanted to run the race with me (one day I hope).

The race was organised by waves with the first starting at 10am, mine at 10.05am, 10.10am & 10.15 am and began a few minutesā€™ walk from the recreation centre. As the ā€˜gunā€™ went off, my nerves disappeared and the excitement of being with fellow runners replaced all my fears and worriesā€¦ for about 5 minutes! From then on it was a constant battle with my body and mind not to phone my husband to collect me. I was un-prepared for the terrain, I mostly run on roads or the track, and the heat which in hindsight I should have been prepared for. My last long run ended with my being drenched from head to toe by the constant showers of late May- quite the contrast. Very early on I knew the only way I was going to make it through was by taking walking breaks, so I did as with minimal shade and the hot sun, the race was going to beat me.

I broke many rules that day- I ate a breakfast different to all my previous long run breakfasts, honey on wholemeal toast instead of porridge and honey, I wore an outfit that Iā€™d only warn on a short run once, I changed my race fuel at the last second because Iā€™d found some Cliff Shot Bloks in Tesco the day before that I wanted to try and I wasnā€™t 100% healthy/ injury free. Thankfully, all went to plan and I had NO chaffing or emergency stops.

The course itself was beautiful- lots of countryside and running through grassy trails and minimal roads meant it was very peaceful. Thankfully there was only one ā€˜hillā€™ if you can call it that! Nothing to worry about there. Short parts were run on the guided bus way which was very un-eventful apart from when the lady in front of me had her cap blown off by the wind created from a passing bus!

When I finally made it to the end, I saw my husband waiting for me with his iPhone out taking photos- on a whim, I jumped through the finish line with my arms in the air resulting in my favourite race photo so far. He took one seconds later where I had a big grin on my face- quite the contrast to Octoberā€™s half last year. I was presented with a medal, goody bag containing an almond & apricot Eat Natural bar and a trusty banana. There were also bottles of water on offer which I drank in about 5 seconds; I was very thirsty (!) Despite taking water at all 4 water stations on the course (2.5 miles, 5 miles, 7.5 miles & 10 miles). I had thought they might be an extra water station as it was a hot day but some relief was provided by the residents in Histon and their hose pipes- bliss.

The Marshalls on this race were fantastic as usual, Iā€™ve found at all the races Iā€™ve participated in, theyā€™ve had words of encouragement to get me through. The residents who had come out to support their family, friends and runners in general was also over-whelming! They werenā€™t there for me at all but I felt like they were and thatā€™s something special. So a massive and grateful THANK YOU to all who marshalled/ directed/ cheered/ clapped/ sprayed me with water on my way round šŸ™‚ Also, the scouts at water station 3- are they available to hire as cheerleaders? I would love to have them on every run I do cheering me on.

All being said, I hope to enter again next year and my aim is to be better prepared with the heat and terrain, oh and to get a quicker time. Itā€™s ironic that the worst race of my life has provided the best photos taken so far by my husband, and at least I got my medal and goody bag.

First run in 12 days…

Today was my first real run since my ten miler, mostly due to illness. I was scared that I won’t be able to complete & would have to stop early but some pep talk by my super-friend, good tunes & a positive attitude got me through šŸ™‚

In slimming news, I’ve lost weight the last 2 weeks in a row so am hoping for a third week.

I don’t really have a lot else to say…