Weekly running round up - 4 runs, 11 miles and a few tears of elation

Today is a biggie. I've just completed a 5 mile run (5.5m including warm up walk)!!!

I like to acknowledge the big and small achievements and I've just got to note this one.

I hadn't done a long run since my 4.5m run two weeks ago. As it seems to go, I get excited about the prospect of a long run, then as the time gets closer, I get a little nervous. It didn't help when I woke up at 5am and started worrying that I hadn't got enough sleep and I wouldn't have enough energy to run.

After initial panic, I did get back to sleep...until 10am. Then I was worrying I wouldn't be able to fit everything AND a run into the day!

I made sure I ate enough in the morning to get me through the run in the afternoon. I didn't want to not complete the 5 miles just because I hadn't fueled up enough!

The time went fairly quickly - I'm learning not to keep checking my watch for time/miles! A new challenge was the wind. It was pretty strong today and at times I really had to push against it. I ran mainly on the paths that were more sheltered from the wind this time.

When I first checked my watch I had completed 2.3miles. Almost half way there! When I checked again it was 3.7miles - only 1.3 miles to go, less than 15 minutes. And when I got to 4.7miles I knew I was going to do this for sure! That's when I started getting really excited - I'm actually going to complete 5 miles.

I did keep an eye on my watch at this point....4.7 miles, 4.8 miles, 4.9 miles......5 MILES! And I promptly burst into tears. I wasn't expecting that to happen! Where did that come from?! I just felt a big surge of pride at my achievement. I wish there was someone there I could have shared that moment with. I was elated! From being pretty much sedentary for the last few years to being able to run 5 miles....that's no small achievement. They say self praise is no praise...I don't always think that's true - you've gotta give yourself a pat on the back from time to time!

Of course as soon as I got home I had to send a tweet out. Twitter, well, my twitter friends to be precise, play a big part in my life and to have friends there to celebrate with really means a lot. Thank you so guys and girls! xx

So here's today's map and stats. I didn't record the .5 mile warm up walk as it took that long for my gps watch to pick up a signal -boooo.









I had a couple of great questions from my twitter friends which made me think about today's run and running in general.

Fiona asked, Was it more of a mental struggle or physical?



Hmmm.... Physically it was of a battle against the wind. That was a new experience and presented a different type of challenge of pushing through it and not letting it blow me around! There's always the Toxic Ten minutes at the start of any run so I know I just have to run through that and I'll start to feel better. At 3 miles I felt the beginning of a blister, but although I was aware of that, it wasn't enough to slow me down (only a tiny blister upon post run examination).

Mentally, I always have a positive talk with myself as I go around. Lots of "you can do this! you've done 1 mile before, just do that 5 times! You have eaten enough - you have go enough energy for this. It's not a hill, it's a slight incline!" That type of thing. I also let my mind and imagination wander....I tune into my music and think about the week ahead, plans to make, blogging to do, work, friends, and the big dinner I'm going to have when I get home! lol


Libby asked, So what was the turning point that made you get - and keep - the motivation to crack it this time? What is your secret?

I had to think about this for a few minutes. Great question!

What made me get going? I'd made a new years goal of doing more physically. Due to working for myself the last few years I've pretty much been in front of the computer screen. I've been aware that this isn't healthy but always made the excuse that I didn't have enough time - work comes first. Which I know sounds absurd - health comes first of course! I didn't have my priorities right. And if I don't look after my health a bit better, then I will make myself ill and definitely won't be able to do my work and follow my passions and achieve my dreams.

What's keeping me going? A few things. For a start I know I'll feel worse if I start skipping on exercise and making excuses. I'll be on a slippy slope back to square one again.

Then there's the personal challenge and the achievements, and I really believe you have to acknowledge even the smallest of achievements - even if that's just putting your trainers on and seeing what happens when you get past the front door.

As this is my personal challenge. I only have to answer to myself. Though I must admit that making myself accountable in public on this blog does help! But I set my own goals and I'm not doing this for anyone other than me. I haven't entered any races as I simply don't want to, certainly at the moment.

I'm enjoying see what my body and mind can do! It's easy to underestimate what we can achieve. I think this is a mental challenge as much as a physical one. I go through a range of mental 'states' with running. When I think about the runs I have planned for the week, I get excited. As the time comes closer to getting ready to go out, I have to push myself at times. When I am out there, I'm already doing it. And when I get home, I never regret making the effort.

Tracking my progress is a great motivator too. When you can see achievements, however small they may seem, they all add up. Whether someone has never run before and completes 30 seconds of running non stop to someone who can run for miles and miles, every step counts.

I'm not sure I have a 'secret', but a combination of the above keeps me going. And if I ever have any doubts I'll make sure I come back to this page and remind myself!

Thank you for the questions!

Here are the maps and stats for this week. 11 miles in total.

Hula Hooping news!

I've ordered my OWN hula hoop! Julia, the teacher, is going to customise it for me in my favourite colours, red/silver/black. I can't wait to get my hands on it and have the option of practising at home when the hula mood strikes!

My friend Fiona pointed me to these amazing (and different!) hula videos. I think you'll enjoy them!

Fat Boy Slim - That old pair of jeans

Hula Hoop song - it's a bit mental!

And now it's time to chill out for the rest of the night! :)

Weekly Running Round Up - Introducing interval training & highs and lows

Hmm, well this isn't the weekly running report I was hoping to write. It's been a mixed week running wise and as I write this I am feeling a little bit disappointed and annoyed with myself. More on why a little later in this post.

First of all, this week I decided to introduce Interval training/running. I was going to wait until February, but was too curious and decided to give it a go.

So my first run on Weds was my first attempt at interval training.

What is interval training? AKA High Intensity Training

Interval running is where you alternate fast running and then slower running (or walking as in my case). And you repeat a set distance (or time) a few times like this.

I'd been reading up a little about it and there seems to be a lot of benefits to it:

• It helps you to run faster for longer amounts of time, so on longer runs you will find your pace quickening (though I don't think it happens overnight!)
• It's a time saver! You can get more out of 15 minutes interval running that you can out of 30 minutes slow running as you will be working much harder in a shorter amount of time
• It burns more fat/calories than longer slower runs. It shakes your body up so it doesn't get used to the same old routine.
• It will help speed up your metabolism so you burn up calories for longer periods compared to long slow runs.
• It improves overall fitness by making your heart and lungs work harder.
• It helps strengthen your muscles.

It all sounds good to me! Also, it's good to add a bit of variety to running.

I made my first attempt on Weds. I did about a 5 mile slow run warm up, chose a piece of flat road (which was about 100ft long), and started my intervals. I really enjoyed doing them!

On my long slow runs I tend to keep the same pace (as it's the only pace I can go on these runs!), and although of course I am moving my body, it's limited in movement compared to the movement on interval runs.

It was a great feeling to go flat out and put everything into a run, albeit over a short distance. My legs were lifted up high, I was using their full range of motions, my feet were lifted higher too, my arms were powering. Wow! I like it!

After a short burst of this running at effort level of about 8/10, I returned to my starting position with a brisk walk. Then repeated it again. Looking at the chart below I did this about 17 times, which I am honestly not sure if too little or too much, but it felt right.

Looking back on the data, there were times when I was hitting between 4-5 minute mile pace! Of course, I could never sustain that pace for any more than a very short time, but it's good to know, and was quite amazed.

This is my running route, just a few laps of a slow running pace, then the repeated intervals in the one area.



The next day I could really feel that my muscles in my leg had be used. It wasn't painful, but I was aware. And I couldn't wait to do it all again!

So the next day (Thurs) that's what I did. And I shouldn't have. I should have listened to my own advice about having a break between runs and waiting to recover, but I didn't. This second interval run didn't go so well. My legs were achy from the day before, but thought they would be ok after a warm up run. And when I started on the fast pace part of the intervals it was HARD WORK. The day before I was able to put in an effort of 8/10, but on this run it was more like a 5/10. My fast pace was a lot slower too.

It was too much too soon. I knew better and but ignored my better judgement. I didn't give myself enough time to recover from the first run and my body was telling me that too. You can have too much of a good thing and I got carried away.

Today (Sunday) I must admit to not being in the mood for a run. I had a fab night out last night at a party and although didn't have a lot to drink, and got home before 1am, I was just feeling a bit tired out. I managed to talk myself into getting my running gear on and eventually got in the mood to run. And THEN, no sooner had I put my trainers on, my left foot started to hurt. It's a bit hard to explain but it felt a bit like cramp. I adjusted my trainer, and tried to walk it off, but it was having none of it, so I have returned home defeated.

So, a good start to my running week, then a dodgy middle bit, then a very disappointing end. Trying to look on the bright side, I have learnt a lot from this week.

• I really should listen to my body and my instincts and remember my knowledge
• One interval run a week is enough!
• I'm still a beginner at running really and must remember that

On a more positive note I went to Hula Hooping class again! It's only my third week and I noticed a big improvement already, which is always a bit of a boost. I can keep the hoop going for long around my waist without it falling to the floor. It still does drop to the floor, but not as often. And whilst it's going around my waist I can now dips my hands in and out without knocking the hoop. I couldn't not do this at all on my first attempt.

So a mixed week. I think the important thing to take from it is remember what I've learnt, and realise that not every run is going to be the best one. There will be highs and lows to come no doubt and I've got to learn how to deal with them in a positive way :)

Weekly Runing Round up - Running tips, hula hooping and zumba!

Another great running week and another 10 miles in the bag! As I mentioned last week, I wanted to fit my mileage into 3 runs, rather than 4 as I did that week. It's just more efficient and time saving all round. So I manage that this week, and I'd like to stick to 3 runs a week. Not only does it save time, but it also gives me more 'recovery' days in between runs.

Tuesday Run - 2.5miles

I managed this in my lunch break and thought I would try out Sparkhill Park for a change. It's close by and although not as big as Cannon Hill, it's still a good enough size to run in, though I think I will prefer it for short runs and keep longer runs to Cannon Hill.

It went well, though I did find myself getting a bit out of breath and wondered why, but then I realised I had just run up an incline! It's kinda good to notice these things and then figure out why/what's happening.

Thursday - 2.5miles

I got a bit annoyed with my GPS watch as it took about 10minutes to pick up the satellite and I didn't want to start my run without being able to track it. So a 10 minute walk later and off I went.

Pretty much as usual the first .5 mile or so was hard going. I think this is called the 'toxic 10' where the first 10 minutes of running feels a bit rubbish! I think it's when your body gets a bit of surprise that it's moving and tries to adjust. Lots of runners get this and you just have to remember that it will pass soon!

Sunday - 5 miles! My longest run yet! (well, at least for 3-4 years)

I must admit to be a teeny bit apprehensive about this one and found myself wondering how it would go.

I made sure I ate enough before the run, and also gave my tummy enough time to digest the food - rice cakes with peanut butter and banana. Does that sound odd? It isn't - it's delicious!

This run was made up of .5m warm up walk and 4.5miles continuous running. Well, actually, I slowed down at one point to have a snack! Last week I found myself getting a bit hungry half way round my long run, so this week I brought a square of dark chocolate to nibble on. I'm glad I did. I think it helped. When I used to run years ago, and did longer runs, I used to pop a few jelly babies in my pocket and devour one after every mile lol.

I'm pleased to say the run went really well. I'd say it took until 2 miles into it until I started to feeling totally at ease with the task of such a long run. After the first 2 miles, I just broke the rest of the run down in my mind, "Do another mile, you know you can do that, it will only take 12 minutes or so". And then "A mile and a half to go! That's the easy part. That's a short run. You can do it".

Cannon Hill Park was quite busy and every kid had a set of wheels of some sort. I wish they would indicate when they were pulling out lol. Thinking about it, I now think I'd rather do my long run on a Friday or other week day when the park is quieter. It's just easier to run in a straight line and I don't have to worry about tripping over anyone and causing an accident.

Despite my best efforts with my blister prone areas, I didn't come out of this run blister free. Prior to my run I put blister plasters on the areas (prevention is better than cure right?), plus I taped up the areas too, PLUS I not only had my double lined socks on, but another thin pair too. However, I still ended up with a blister on a new area! Hurumph. Someone has suggested Vaseline, so I might try that. I'm still dithering over buying new trainers (the current ones have hardly any miles on them). Hmm, I'll give it some more thought.

On my warm up walk I got arty with my gps watch again. What is it?! It's a flower! :D

10 miles for this week mapped.

If you know me, you'll know how much I love twitter and I rely on it a fair bit for a lot of things; keeping in touch with friends, making social arrangements, asking for help or information...

And I also love the support and encouragement that is there from my twitter friends.

For instance, before I went for today's long run, I updated my twitter account and shared my news. Minutes later twitter friends had responded. And again when I updated that I had managed to complete the run.

Living on my own, I often want to share good news, or sometimes not so good news, and I haven't even got a cat to do that with lol. So I just want to give a shout out to my twitter friends and say thanks. Your short timely tweets really help and they are an encouragement too :)

It's especially lovely to see tweets like this too! Thanks Libby and well done!

I've got a couple of running friends that I follow on twitter. They have a lot more experience in running than I have, and they have both been great at giving tips along the way.

Dave Harte is training for the London Marathon this year! Thanks for the mention on your blog Dave!

And Paul Bradley writes a regular running blog on the Birmingham Mail's website. There's lots of tips about running there and he shares some great stories too.


Running goals:

I think I'll stick to 10miles again this week, broken up into 3 runs with another 5 miler as my long run. I *might* aim for 5.5miles. We'll see.

In February I'll start making one of my short runs interval training. Interval training, or intervals, are a way of building up speed. So you run a short distance really quickly, then take time to recover, and repeat. I'm not too bothered about speed to be honest, but I see this as a way to keep my running outings varied.

Running tips for beginners:

If you are just beginning to run, or even if you are more experienced, don't be afraid of walk breaks. Remember, it's still time on your feet!

Again, if you are just starting out - go slow! Too fast too soon and you might make yourself prone to injury, or feel deflated and not try another run. You have build up to longer runs, allow your body to adjust and get stronger. When you see faster runners, remember they had to start somewhere too! There are lots of run/walk programmes to help get you started.

Don't dress too warmly! Even on the coldest winter days your body WILL warm up considerably as soon as you start to move, so don't wrap up like you are going to a polar expedition. If you think you are going to stick with running, you may wish to buy some clothes that are designed for it. The benefit to this is that the clothing is made from a wicking material, which means that the clothes will draw sweat away from your body. It's clever stuff and really makes a difference. It needn't cost of a fortune and if you aren't bothered by a designer name then keep an eye out for occasional special offers from Aldi and Lidl who sometimes have great running kit at a really affordable price.

In other fitness news....

I went back to hula hooping class on Wednesday. I really enjoyed it again! There were a few more people in the class, all of vary degrees of experience. Julia, the tutor, announced that we were going to play 'tag'. The idea being that we got the hoop started around our waists and then try to avoid being tagged by moving around the room. It was hilarious and really silly, but a lot of fun!




My friend Fiona came along this week. Check her out! A natural!

Julia hold a Zumba class straight after hula hooping and my friend Nicky asked me if I would go to that too, so in for a penny, in for a pound!

This was my first Zumba class and that was fun as well. It kinda worked out like this: a 5 minute song was played and Julia showed us the moves/routine. And then with the next some, another mini routine. I was laughing at myself all the way through trying to keep up!

I got a wee bit tired during Zumba. I think after hula hooping effort it was a wee bit too much for me. Or at least it was on that night. I'll give it a go again, but if I have to choose, then I think hula hooping has captured my attentions the most.

Whew! That's was a whole lot longer than I was planning!

Hope you enjoyed reading it, please feel free to leave a comment and say hello on twitter too! :)

Weekly running round up - 10 miles reviewed

Well, I met this weeks goal of matching the 10 miles I ran last week!

I've had to break up the 10 miles into 4 runs. Ideally I'd like to keep to 3 runs per week. There's a couple of reasons for this.

I get more satisfaction out of 3 mile runs than 2 milers or 1.5 as I did today. With the shorter runs it feels like I've just got going and it's time to stop. It seems to take me .5 miles to get into the run. It's like I've shocked my body into moving and it has to catch up with the change!

Secondly, time. It's simply more time efficient to fit in 3 runs as opposed to four when you take into account the getting ready for a run bit and recovering afterwards.

So this week, I'm going to do my best to complete 10 miles in 3 runs instead of 4. And I also have a big preference to running earlier in the day rather than the evening when I'm usually getting a bit tired. More on that later.

I think you may need to click on image to see it bigger

Monday - 2 miles

A wee bit of a struggle. Body & legs felt heavy and like I had never run before! If you want to interpret the chart, the higher spikes are where I have slowed down and/or taken a walk break.

Although I try to avoid hills or rather inclines, it's a bit impossible around some streets where I live. However I am pleased that I talked myself into powering up an incline that moments before I was going to walk. There's a lot of self talk and encouragement that goes on at times!







Weds - 2 miles

In the rain! I actually love running in the rain. It didn't bother me one bit when rush hour evening traffic ran into puddles and splash me! This was a better run and body and mind were with me on this one. "Bring it on!" I was thinking as I deliberately splashed into puddles in the street.

It was a little bit of a rush though as I had to get home, shower, change and shoot off to hula hoop class.









Friday 4.5 miles!

.5 mile warm up walk THEN 4 miles WITHOUT STOPPING!!

I only slowed down for a minute to change the battery in my mp3.

I LOVED this run. It felt really good. Nice and easy. It was quite windy, but the rain stayed away and the sun even came out for a little while.

The only downer about this run was that at the last .5 mile I developed a blister. This was despite taping up my blister prone areas - the tape has slipped out of place. Ouch.

And it was only when I got home that I discovered I need to get a new sports bra! The ones I have were when I was 30+ lbs heavier, and although they felt fine and seemed to do their job, they were obviously not the right fit. So I am now a proud owner of a Shock Absorber!




I decided to get arty again with my warm up walk. It kinda worked. Sort of. It's a running man!

To keep things varied and not just run around in circles I though I would try and run on all the paths in Cannon Hill park. I actually went over the sames paths more than once due to the mileage I wanted to do. A loop around Cannon Hill on the outside paths is almost a mile.

Sunday 1.5miles

This was just a quick run to bring my total up to 10 miles. I wish it had been a bit longer, but I really don't want to over do it. I had also put a special blister plaster on my blister before my run, but like the tape, it has shifted out of place by the time I had finished.




And this is a map that combines all the runs I have completed this week.

So! Another week, another 10 miles. I'm happy with that! In fact, it's quite hard to believe at times.

Another lovely benefit I'm discovering after a run is a runners high! All those endorphines I didn't know I had are springing into life lol. Also, and it comes as no surprise, I find myself going to bed a bit earlier. It's strange to actually listen to my body these days. Resting is just as important as exercise and I need to allow myself the time to recover from these runs.

My goals for this week are:

Complete 10 miles (maybe 11) in 3 runs.


Make my weekly long run 5 miles *gulp!*


Address my blister issue - more plasters or new trainers?


Run earlier in the day, and not the evenings.

I've had some great responses from my twitter friends. Lots of encouragement and advice. And even had a few tweets from twitter friends, like this one from David Webb saying I've inspired them to get their trainers on and go out for a run!



Good luck with the running guys and girls - we can do it! :)