A real life Ironman, in the actual flesh!

As I've posted before I'm not really much of a runner. Yes I run (stumble) and yes I run with a club (more for the social aspect) and yes I've completed a marathon (emphasis on the word completed, not ran) but I still don't really see myself as a runner. My pace is poor, hardly the 7 minute miles I'm constantly reminded makes a runner "awesome" and my technique is shocking, so when the opportunity came up at running club to attend a running technique workshop I jumped at the chance.

The workshop was out at Rutland Water where Mary Hardwick has a studio and runs Inspire2tri. Mary is a Level 3 British Triathlon coach and Personal Trainer, she is also an age group gold medalist and the coach of Zoe Smith, a real life Ironman and 4th fastest amateur women in the UK, so considering my goals this year and next in regard to completing triathlons, meeting her was pretty much amazing!

The workshop was two hours, so after a run around the village and continued warm up in the studio, we set to work for the next hour to work on our technique. This included really going back to basics, but definitely what I needed to get me thinking about how I run! The session was put together really well and Mary explained everything well with Zoe demonstrating to the group so we could try the drills out and get a good understanding of why these techniques are so effective.

After a short break we split into two groups and I stayed inside the studio to be videoed running on the treadmill. We were able to see the results of this straight away and confirmed that I am a mid foot runner but I need to work on lifting my feet more as they are quite low. I also tend to flick my right foot out but I am only assuming that this is a family thing as my sister does it too!!

After the rest if the group had also been videoed, we went outside for a hills session with Zoe, which I was really looking forward to. I quite like hills, but I was especially looking forward to this session with Zoe, purely because she is an Ironman, and a 3 hour marathon runner! Phew!

The session seemed to go really quickly, but this can only be a good thing right? I also found it really inclusive and a comfortable environment to be in, as there was a range of abilities on the course.

The centre was roughly 60 miles away from home so it was a fair drive, but completely worth it, such good value for money. When I got home I got straight on the website to see what else they offer and I'm really keen to visit Mary and the team again as I make this transition into the world of triathlon, so I have sent off my inquiry and am looking forward to hearing from them to get some real guidance with triathlon as I feel a little bit lost with it all, so watch this space!

Tomorrow sees my favourite race of the season, the Leamington Regency 10k. I'm not planning on going crazy, my shins will see to that, but I just want to go and enjoy it, so since those hill sessions earlier I've iced the shins and taped them up so I'm just about ready to go!

I heart running again!

Had you asked me 6 months ago if I could ever enjoy running again, I would have said never! Training for London Marathon destroyed me, don't get me wrong, an incredible experience and a day I will never forget, but I wasn't in the right physical condition and have suffered ever since with really painful shin splints, so running this past year hasn't been a pleasant experience! Also screwing up my 5k race back in November really knocked my confidence and belief in my own ability, so I just concentrated on gym work and ran once a week or so, mainly to keep in touch with my friends at running group.

After Christmas I started helping out with Regency Runners 5k Learn to Run course, this fitted into my training schedule perfectly as on Thursday I was required to do some active recovery. I met a lady on week 1 of the course who I have come to know well over the last 10 weeks, I've never known anyone try so hard, and have so much spirit, she had her last treatment for cancer in November, and in January, she was out running. A leader, Anne, had approached her the Saturday before at Leamington parkrun after seeing her finish her first ever 5k in 54:36 and suggested she join the course. I have really enjoyed getting to know her over the last 10 weeks, she really is such an amazing lady, although I think there have been times where she has secretly wanted to punch me when I have pushed her on intervals or ran behind her up hills. This past Thursday was the last week of the 10 week course so the ladies completed the 5k race, and on a particularly hilly course she finished in 45 minutes, incredible!

Regency Runners also run a 10k course alongside the Learn to Run, my friend Clair (@hulahair) gave herself a target for sub60 10k at New Year, and over the last few weeks she has worked really hard with the leaders to improve her running, she completed her 10k on Thursday in 60 minutes flat, I'm so proud of her!

Also, last weekend was the first ever Warwick Half Marathon. I didn't run, for obvious reasons but so many of the ladies from Regency Runners were running, I love the group so much and we are really supportive of each other so if I am not running a race I like to go and show my support, which I did. I really felt for the runners, it was such a miserable day but as they set off there were lots of smiles!

Janet, Tina, Tanya and Nikki

There weren't so many smiles as they approached the finish line as 10 minutes after the start the heavens opened and it threw it down all morning. On a hilly route many of the ladies achieved PBs, and Tanya joined the sub2 club, ace!! It was on this day that I was reminded that I was running Regency 10k on 7th April, crap. I hadn't ran more than 4 miles since VLM2012, and those 4 miles were back in June! I thought I had better get training, and quick!

Monday morning means the weekly email from Regency Runners outlining the weeks sessions. I had planned to run on Tuesday and was delighted when I saw that Tuesday was hills. I love hills. It's so hard but I know it's good for me, so I always try my hardest. Regency Runners really do this session well and it is really inclusive to runners of all abilities. Anne told me that she was going to work me hard after I was a teeny bit cheeky to her on twitter and geez she chased me up that hill so fast I passed everyone on the way up and when I got to the top I really thought my lungs were going to explode! She told me that it was excellent so I took the feedback and went back down to the bottom to go again, and again, and again, you get the picture!

Friday was #5milefriday, which I had arranged with a few girls from Regency Runners with the Regency 10k fast approaching, I just wanted to know I had the miles in my legs, then I would stop panicking! At one point it looked as if I would be running on my own but then Sharon came up trumps so I was able to run with her, with a route I had never done before, which I prefer. It was a really nice chatty run, a bit of messing about with road works, closed pavements and mud during the first mile of so but after that we were able to run quite freely. Sharon said that she had noticed my running style had changed over the last year or so, I think this has a lot to do with losing such a lot of weight but also all the walking lunges that Oli has put in my programme! Apparently I'm much more upright and bouncy, picking my legs up much more, which is what I am working towards, great! Sharon asked me couple of times if the pace was ok for me, it was and felt quite comfortable and we were able to keep chatting as we ran, apart from the few hills where we concentrated not slowing the pace as we ran up them! The last mile or so was quite tough, all gradually uphill back to Sharons house, we had picked the pace up by this point too so I must admit to being pleased at seeing my car!

#5milefriday!!

We finished 5.2 miles in 58 minutes so not too bad. I was chuffed with the distance and I still felt that I had more in my legs so at least I know that I don't have to worry about the 10k in only 2 weeks time!! 

Baby Steps

Ok, so I have taken the first steps to next years half iron distance triathlon. I have continued with swimming twice a week, this seems to be going quite well and I'm now able to do full lengths of breast stroke, and am officially no longer a member of the dry hair brigade. I do have a long way to go with my technique, my legs seems to go in 8 different directions at the same time and I'm sure I could be much more efficient with my arms but the main thing for me is that I am able to get my head in the water and breathe out, and also, that is it now starting to feel natural and comfortable. During Tuesdays session I reduced the time spent in between lengths to just a few seconds and I felt much more comfortable than I had done in the past, so things are really improving. I'm really proud of my progress over the last few weeks and I'm sure that soon I'll be ready for my shell bra and scales for Mermaid status. Although, I was reminded by @TheIron_Bear that I won't do very well in the bike with a fish tail, smart arse, I think I'll do just fine, and I'll prove it!

I have been thinking about an event for next year that I wanted to do, I hadn't found anything that jumped out at me or that seemed really interesting. Originally I wanted to do an official Ironman event but geez they are expensive, I also don't know what I would gain from it being an Ironman event, and also, the 70.3 in the UK is apparently one of the toughest, so I decided to look for smaller (cheaper) events. I was due to do a local 5k race today (I'm ill so I didn't run, booo) and when I was checking the Raceways website for the details I noticed that they had added a 70.3 to their race calender, perfect! I knew it was the one that I wanted to do straight away, the event is at Radley Hall in Warwickshire which isn't too far from me, and it's a lovely place. The swim takes part in the lake where you complete three laps, and the run is also in the grounds and the finish line in front of the Hall itself. The only thing I'm a little worried about is the ride, the route is yet to be released but is described as undulating, I guess I'll just have to learn to enjoy burying myself in hills! Another reason I was keen on this event is that all Raceways events raise funds for Kids Run Free which is a great Midlands charity.

So with the event picked I plucked up the courage to enter my first triathlon in May. It's only a super sprint distance but I figured that I need to decide whether or not I like it or not before committing myself to such a big event and challenge. Plus, this gives me something to focus on and so far I am enjoying the training. I timed myself swimming 200m which I did in 8 minutes, I was pleased with this and considering I've only been  swimming for 4 weeks I aim to take a good chunk of this ready for the triathlon in May. 

Training has been kind of going well in general over the last few weeks and my weight had continued to drop. I've been adding additional exercises into my circuits in the gym and even though this has been taking up for time I have been enjoying it, of sorts. I'm not sure if I am getting it quite right as I'm not getting as sore as I once was, so maybe I need to re-evaluate the weights that I'm using, I'm also finding it really difficult to get motivated once I'm in the gym, I go through the motions and do what I need to, but I struggle to get that intensity that I need. I made the mistake of saying this to @TheIron_Bear and he has given me a ridiculous circuit to do involving quick weight circuits and 1k runs in between with no rest. Now, he told me that this is probably the hardest session that he does, so I am not really filled with confidence that I am going to be able to complete it but I'll give it a go on Monday, hopefully once this cold and temperature has gone!

Yep, I'll sign up! Just don't make me say no!

I've been meaning to write this post for sometime, but I felt that I had to get it right in my head first. This post may seem a bit moany and negative, but that's only because I have to write about my gym!

A few weeks ago I was approached by a PT at my gym. I go to LA Fitness in Warwick, I make no secret of the fact that I hate it there, the staff turnover is too quick, there is never anyone around to help you, the range of equipment is very poor (no kettlebells, TRX, resistance bands?!?) and the Manager is so rude I can't bear to look at her! There is only one member of staff, Louise, who has been consistent, she does most of the classes and the classes of hers I have done are excellent. I stay simply because of the cost, other gyms in my area are twice as expensive and I just haven't the money, so I have to put up and shut up! What I'd actually like to do is start a one women campaign about how shit the club is, but I manage to adapt my training session for the equipment that they do actually have there so I guess as long as I don't want to do anything interesting or different, it'll do. (It won't, I really hate it!) As I have started swimming at the pool roughly 4 minutes walk from my house, I'm going to have a mooch around their gym facilities over the weekend and see the equipment they have, so a change maybe on the cards, but for now, better the devil you know!!

Ok, so what was my point? Ah yes, the PT that approached me. He just so happened to catch me on the day that I was feeling a bit shit about my weightloss, as it had plateaued. I also hadn't seen Oli for 3 weeks, so usually at this point of the month I have a wobble that everything I am doing is wrong (it isn't, I just worry about everything). Basically he caught me on the right day, for him, and after a 10 minute chat he had convinced me that he was the only person in the world that could help me, along with the fact that I hate confrontation so I generally end up saying yes to everything! Before I knew it, I had booked in for a free session and had all these fandangled ideas that I was going to be a size 10 in 3 months, because John said! He didn't, I just got well carried away.

I then spent the next few days stressing out about what I was going to tell Oli. I was adamant that I was changing and that it was a good decision, but like I said earlier, I hate confrontation. Anyway, I got hold of Oli and he said to go and have the free session, so all was good, phew! I then had a conversation with my sister H who basically told me to stop being so stupid. She reminded me that Oli and I had started this journey together and I had had excellent results, so why change? She also said something that really struck home, Oli doesn't care about the money or tying me into contracts, he has a vested interest in my progress, he doesn't just tell me what I need to do to get results, he makes sure I understand why, basically, he is giving me the tools to do this with or without his support, and finally, he believes in me, he truely believes that I will do this and that belief shows in every minute of our sessions together. Although we only have one session a month, he never pushes me and tells me I need more (even though really I do) he just adapts the session so he is teaching me as much as he can in that hour, and makes it clear that he is around for support if I need it in between sessions.

After this conversation, I was so confused. I went to the free session anyway and I did enjoy it. Lots of kettlebell circuits and core work, which was different and tough. I certainly felt I was working through the session and John was good at explaining the exercises and encouraging me, but I just didn't get there was that same belief. This could be down to it being the first session, and comparing it to Oli, who I have known for years but it just didn't sit right with me. After the session we went through my goals for this year and John said he didn't see any reason why I couldn't meet them and that they look realistic which was pleasing, but then he got out all these forms I needed to sign and wanted a decision straight away and to set a date for another session. Again, I hate confrontation so immediately agreed, shit! It's a shame because this really put me off, but I figured this was another ploy from LA Fitness to tie people in so I'm not blaming him!

I knew that I needed to speak to Oli about my fitness and these triathlons I've decided to do, so I contacted him to book a session later the same week. He didn't disappoint, and I spent the session completing different exercises Tabata style. It was the hardest hour I have ever spent with Oli (until the next time no doubt) but again it has given me something different to do in my sessions on my own if I get bored of the gazillion walking lunges I like to do! One thing that I have taken out of the session I had with John is the core work, I know that even though my core has really improved over the past year, it is still pretty weak, so I have incorporated some work with the stability ball into my sessions. Also, the walking lunges have become a little easier, so I'm using the medicine ball side to side as I go to make them tougher, which I have been told by @TheIron_Bear is good for core, along with static long jumps for power (apparently), considering he likes to call himself The King of Core I guess I should listen to him! My first attempt at this was a bit of a joke, the lunges were a bit (a lot) wobbly, ok, I did fall over, but there was no one there to see so technically you can't prove it! I also fell off the stability ball, I guess this will be a regular occurance over the next few weeks! I have to say I really noticed the difference doing these exercises, my whole middle was screaming at me for the next couple of days, which is always a pleasing feeling!

Nearly an actual Mermaid

In my last post I talked about my first swimming session where I am going to learn how to swim properly and start competing in triathlons. This is a real challenge for me, as water is not somewhere that I feel comfortable and I've not ridden a bike since I was 12 and failed my cycling proficiency test (yes, it is bloody possible!)

On Sunday I sat down and worked out a training plan for this week also I worked out my meals based on what my training is on that day, I've just read that back, I really am THAT boring! And how lucky you are, you get to hear all about it.

Ok so I won't make you hear all about it, but I will tell you about my swim session last night. I was pleased that the lovely @jlcurrie came with me, I'm really hoping that she will enter the triathlon too as I'm shitting myself thinking about going alone! 

The start of the session wasn't that great, I warmed up with a few lengths of Nan swimming, while Jo whizzed off showing off with her grown up swimming. I then grabbed a float and started to practice some of the breathing drills that Rachel advised me to practice, I found them so hard, I just couldn't get it, three breaths and I was coughing and spluttering, then not wanting to put my head in the water. Not what I was hoping for.

I realised, as did Jo, that I needed to get my head underwater. So, as she went off to do another couple of lengths, I practiced another one of Rachels drills. This felt much better, as I was fully underwater so had no time to panic. The first few times I pushed off I didn't breathe out quite right and I came up spluttering, but I carried on and after twenty or so push offs I felt really comfortable so carried on and tried swimming a length, of grown up swimming.

Instead of panicking and spluttering, I tried to keep calm and concentrate on the breathing, and for the next couple of lengths I managed three strokes on and one stroke off, then four on one off, etc. By the end of the session I was swimming full lengths with only 3-4 single stroke breaks per length. Considering how the start of the session went I wasn't expecting progress so quickly! But like Jo said, it's similar to running, takes a while to warm up then it just clicks, so am now close to Mermaid status.

So, with two strength sessions, an interval run, a swim session and a couple of core sessions, I'm looking forward to my active recovery day tomorrow, where I'll be helping with Regency Runners 5k course.

Planning the year ahead

I have been quiet over the last few weeks I know, this is because I have been coming up with a master plan. You see, I get so obsessed with losing weight, only ever seeing the numbers, that I get so stressed I can't think of anything else. And what does stress do? It prevents you from losing weight. Not losing weight despite my efforts has been stressing me out even more, so it's a vicious circle, and I needed a plan, and I think I might just have one.

Back in August last year I toyed with the idea of a 70.3 triathlon this summer, I think I even wrote a blog about it, but decided it wasn't for me at the time. If I did it, I wanted to do it properly, I didn't want another performance like London Marathon. So I will do it properly, next year, and I have a plan to get me there. I'm lucky that I have so much support from friends, family, Oli and through Twitter, and my best friend will be completing an Ironman this summer, so I don't have to look far get help and advice on training.

The 70.3 will be next year, so this year is where I will be getting ready for it. During the last 9 months I've worked hard to get a good base for training, although my core strength isn't brilliant it has vastly improved, and it is something that I want to concentration on to base my training around in the gym. I really am starting from the beginning with this, I'm not a great swimmer and I don't own a bike (having not ridden one since I was 12) but hey, at least I can run.

Tuesday saw my first swimming session with Rachel. Rachel is a good friend and sports coach who I met through Regency Runners and was also my mentor during training for London Marathon, after I told her what I was planning she instantly offered a swim session. I was a little nervous beforehand as I'm not comfortable in water. When I was two I had Meningitis and lost my hearing, so through my early years had countless operations to correct this, it affected my balance and for a long time I wasn't aloud to get water in my ears. When I was given the all clear I had a few close calls in school swimming lessons and I lost all confidence, so this is why I swim off of Nans, a member of the dry hair brigade!
Rachel was a little dubious when I told her all this, but after seeing what I could do during the session she has confidence that I will pick it up quickly, apparently I have a very good leg kick for crawl so that's something to be pleased about! I enjoyed the session, and was pleased with what I achieved. It may seem silly to some but learning how to put my head in the water and breathe out was a massive breakthrough, now I just need to learn to control the breathing as I'm swimming. Rachel has given me some drills to practise so I plan to swim twice a week, as I have an event that I am hoping to enter in May. I also received a great message from Rachel after the session, showing her belief in me. This really meant a lot as I look up to Rachel, and as a sports coach, she really knows her stuff!

This years goals:

• 2lb weight loss per week for 15 weeks
• Sub 29 5k March
• Regency 10k April
• Super sprint triathlon May
• Sub 28 5k July
• 25% body fat August
• Sprint triathlon September
• Sub 25 5k November

And this years races:

• Spring Shakespeare 5k - 9/3/2013
• Resolution Run 5k Warwick - 24/3/2013
• Leamington Regency 10k - 7/4/2013
• Stratford 220 Super Sprint Triathlon - 12/05/2013
• Warwickshire Sprint Triathlon - 29/9/2013
• Autumn Shakespeare 5k 16/11/2013

So, I have a plan, now to break the news to Oli tomorrow!

Worth the Weight?

I had a very lazy moment last night, yeah ok nothing new I guess! I knew that I needed to update this blog but I really was far too lazy to, so I asked Twitter, not expecting a response but I did, from a "twitter bezza" Dan, or @DanRunning . When I read this post this morning, I totally got it, I have made similar changes to Dan over the last few months and have seen similar results so I was quite excited to share his thoughts with all of you. So, over to Dan.....

I, like so many of you reading this, am a runner.

I run. Sometimes for fun, sometimes competing, always for good health and in my case for weight maintenance.

When I started running it was after a period of being sedentary in my work and home life. My diet wasn't great but I wasn't a walking advert for shopping at Iceland either. Running had the immediate effect of helping me lose weight. My diet didn't change but the running created a calorie deficit and I started to lose weight. Slowly at first and then progressively quicker. The same thing happened with my running too. I started slowly and injury prone, but I got progressively quicker and stronger.

Running, like all other forms of exercise, places stress on the body.

And the body is a clever thing.

When placed under repeated stress the body adapts to better deal with that stress. It's two principles known as overload and adaptation. The body gets placed under more stress than it's used to (overload) and it changes to meet the new needs (adaptation).

This kept me in good check for years. I kept the weight off and got better and more efficient at running. I assumed that I would continue to improve if I continued to run.

But here is the catch. The overload that you place the body under needs to be progressively increased. This is what causes the body to continually adapt.

It's what sees performance continue to improve, and other goals to be reached too, be they fat reduction, muscle increase, PB's etc. I found that my running performance had levelled out. I had reached a plateau and the benefits had stopped coming. My body had adapted to the stress and done no more. After all why would it, like I said, the body is a clever thing.

So after years of running I found myself in the gym. Faced with machines and weights that I hadn't seen in years, because as a runner I didn't think I needed them.

I was wrong.

Running is a full body exercise. When you've run as far and as fast as you can, you need to change your training to continue to adapt so that your performance can improve further. Cross train to reduce the stress on your knees and use compound weight exercises to build strength. Squats and lunges incorporate all the running muscles and more importantly the muscles used to support these to allow them to do their job longer and better.

Running uses the quads and hamstrings as well as calf muscles, but to keep you upright and your form good, the core muscles, hip flexors and glutes are engaged and training these using resistance techniques will see an improvement in running form and efficiency.

You don't need a gym membership. Many of us run because its (relatively) cheap. Squats and lunges can be done at home using body weight as resistance, results come within weeks, not months and unlike running the performance is more visible and quickly achieved.

It may well be that to improve your running, you need to stop running so much and grab some weights. It might just be worth it.....