Month: January 2014

A better sports massage

But first up, the rest of the week. On Wednesday instead of Sweatshop we went to the cinema to see Twelve Years a Slave (well we were going to see Anchorman but it was on too late for a school night). Now, I am not someone into romantic comedies, and I do like films based on true stories. But this film felt exhausting from beginning to end. I hope this is not a spoiler (but if you are worried then skip down to the next paragraph) but when it finished all I wanted to do was watch Django Unchained to see slaves getting some retribution. It was very claustrophobic to watch, and worse as it is all true (and apparently toned down for the film).

On Thursday I went to pump and upped my weights a bit as I have been feeling fine. Oh my word that shoulder track is so tough. I wimped out and kept the lightest weight but have promised next week I will go up one- not sure how I am going to manage that! The lunges were even more painful and I had to stop- I thought it was because I had chosen a heavier weight but then our instructor realised she had swapped legs too late- no wonder the first leg was so tough! When I got home I had a hot chocolate and some mango and papaya.

On Friday after work it was time for run number 2 of the week- I did 3.6 miles in the end, and was pleased as I managed to keep my average pace as 9.58- just sneaking in under the 10 mark! It was so cold and my legs felt like lead (a combination of post pump legs and the cold air I think) so I was even more pleased to have managed it. Then after dinner we watched The Little Mermaid and enjoyed some of this gorgeous vanilla and coconut popcorn.

This morning I was off for my sports massage- I was super nervous but when I got there I explained that the last ones I had were quite painful so he promised to take it easy. As the physio had said that my lower back was tight, he focused on that, and also my left shoulder as I have a problem with that- sometimes I can’t turn my neck to look over my left shoulder as it seems to freeze. Now, I was a bit worried that it would be weird, him being a man and all (last time I had a woman) but it was actually OK and pretty relaxing. There were some tender spots, but generally it felt just like good tension release. I did feel a bit dizzy when I got back up again after, but apparently that is normal. I am going to leave it for a bit before I book my next one (his advice) but I am not dreading it now!

Also, look what came this week in the post! Pretty compression socks! I ordered them after Christmas (from running skirts UK)- going to wear them after my run tomorrow. Well, one pair.

As for the half marathon training, I feel like I have had now nearly 2 weeks of good running (well no pain or soreness in my hip or anything) so I think I can start getting into it properly. My plan says an 8 mile run this weekend, but then next weekend is only 6 (because really I am joining the plan almost half way through- not advised but I know that I can cope with that)- so I am going to swap them over, do the loop tomorrow that is just over 6 miles and see how I get on.

After the sports massage this morning I popped into town- I wanted to look at some trail shoes in John Lewis (I have vouchers and I like to buy big things with vouchers, not lots of little things)- anyway they only had them in the clearance in a size 4- too small for me.  I started to feel quite drained, and saw this chai latte when I was getting some flowers for my mum. We went to my parents to watch the football, and then late afternoon I had it as a rather late pick me up. I think I have had it before, and I really should write it down that I am not a fan of powdery drinks. I even used my little frother to mix it up, but still the texture is grainy, plus I don’t like the idea of powdered milk. This is the perfect example of why I should not go in a shop when I am tired and/or hungry.

Ready for tomorrow I have been baking from my Clandestine Cake club book- this is a spiced cake with a fresh marzipan filling (icing sugar, ground almonds and egg)- smells pretty good.

It was a bit of a faff to do the layers- the cake batter is very thick and you had to put half on the bottom, then the marzipan filling (which was thick and crumbly) and then top with the rest of the cake mixture. I think it will be worth it though. The only trouble with making a big cake is that I can’t try a small bit first (for quality control purposes you understand)…

Would you prefer a male or female sports masseur? When I booked my second physio appointment originally they had swapped me to a male one, but I worried so much about it I ended up changing the appointment. I was a bit apprehensive about it today, but it was fine and I am glad I went.

Tea flowers!

Hey peeps! Where has the week gone??
Before Christmas I bought some little tea flowers from Ikea. I finally got around to trying them out this week!

I used some of the posh tea I bought at the Cake and Bake show- anyway the flower floated about a bit an infused really well, plus it was very easy to snap open to clean the tea leaves out after. Plus it is so pretty!

On Sunday I was up early doing work- I had a mint tea but was so busy that about 3 hours passed before I realised I had not had breakfast. I fancied pumpkin pancakes but couldn’t be bothered to wait for each one to cook, so I cooked all the batter in one for a super pancake. The problem was it was so thick it took ages to cook- I am sure it would have been quicker to just cook in batches!

On Monday I was planning on going for a run, but I left work later than I had planned, and it the rain was torrential (plus I had a big pile of marking)- I don’t mind running in the rain but had so much to do, so I did some of the yoga DVD again, did some marking while dinner cooked and felt much less stressed.

We had some sweet potato chilli in the freezer, so we heated it back up and I had mine with a gorgeous avocado. So tasty.

Yesterday the weather was much better so when I got home I headed out on a run. I have a 3.5 mile route so went for that. I didn’t want to go out too fast (although I was tempted) but I was pleased I managed to keep it steady, and ended up being just over 10 min miles for the average (including stopping to cross roads)- much better.

I am not going to Sweatshop tonight, but think I will go next week if I have another week of feeling fine.

We are making the most of a run-free evening by heading to the cinema later.

How do you relax/ de-stress? I found the yoga DVD good partly because it is not too long- the section I did was around 20/25 minutes- any longer and my mind would start thinking about what else I need to do once it finishes.

Jantastic 2014 week 1

Hey peeps

I hope you have all been well. This week I have started Jantastic, hooray! Originally when I signed up I went for 4 runs a week, which I knew would be a challenge to keep going (I do that some weeks, but not consistently), but since my hip niggle I decided to err on the side of caution and go to 3 runs per week. I had rested since last Tuesday- I felt like I could have run at the weekend but wanted to make sure I started off well. So on Monday after work I went out on a cautious 2 miles. Literally out and back. It started raining when I was half a mile from home and usually I would up the pace to get out the rain quicker, but I didn’t. Lots of stretching afterwards too.

I baked some apples and had one with mince pie filling and some rhubarb and strawberry yoghurt (picked it up in Sainsbury’s as the flavour sounded good).

This week I found rather a lot of tins of pumpkin in my cupboard so have been enjoying pumpkin porridge for breakfast this week. I found that Sainsbury’s do their own almond milk so have been using the unsweetened version this week- it is good.

Tuesday was a rest day, and we went to the cinema to see American Hustle. I enjoyed it, but I felt like it didn’t quite live up to the hype- sometimes I wish I didn’t know about films before I see them as then I can be pleasantly surprised if that makes sense. Anyway, it was very long- it kept seeming like it would end and then it would carry on. Luckily even though it was long I didn’t get stiff.

On Wednesday I went out for a little longer- I added a small loop to Monday’s route to make it 2.8 miles. Again, felt good, felt like I could go further but don’t want to push it. I was tempted by Sweatshop but I know that I will run too fast so it was better going on my own.

On Thursday I went to pump. Last week I looked at going but the website said the gym was closing at 4pm. Well apparently it was open- only 3 people turned up to the class though, and one only because she was in the supermarket opposite and noticed the lights on! Dearie me. Anyway, it was a newish release (new to me), and I kept the weights very light. My arms ached so badly!

Friday was another rest day and this morning I was so pleased to see sunshine! I have found a Bupa half marathon training plan that I think I will follow, although I am not quite sure how many weeks I have, so we shall see. Anyway, depending on the week it should have been either 3 or 5 miles, so I went out for just over 2, turned around and came back, for 4.5 miles. Good stuff. I chose a route I don’t do in the dark, variety is always good.

So, 3/3 for this week, a good start.

After I got home I pottered about a bit (needed the hot water on before I could shower) so ate a few dates and got all the bits ready for a brunch of pancakes. I added in some pumpkin to the batter- often that goes wrong for me but it went right today. I used 1 egg, added a tbsp pumpkin purée (70g?), 40g buckwheat pancake mix, and 100ml almond milk. after a shower I cooked it (slowly)- I love the orange colour of the pancakes. Served with apple, mince pie filling, and a little gingerbread syrup (Whittards stuff which is made with fruit extract, flavourings and lemon juice- very different from most syrups but it tastes good), plus Teapigs chocolate flake tea, so good. This ended up not even making brunch, but being actual lunch. Procrastinating so much!!!

Andy is off at football today so I have a day of pottering ahead of me- I need to pop to the shops to get some celery (for a science experiment next week) and some bread for dinner, and I have a bit of work to do, but am also going to try out my new yoga DVD. Fingers crossed I can manage it.

Also, I have signed up to Daily Mile as I wanted to have something to track my miles- I used to love it on Nike+ when it would say “you have run xx miles this month/year) and as far as I can see the Garmin dashboard doesn’t do that. I have tried synching it with my Garmin but now it is showing all the runs I have done (181 apparently) which is a bit annoying. Plus even though I have given it my Garmin details it only finds the workouts when the Garmin is plugged in to the computer. Any tips? I think I am doing it wrong!

Have a fab weekend 🙂

The Top 5 Home Remedy Cures For The Cold

I don’t know about you, but at this time of year I am generally bound to get the sniffles at some point (in fact I had a cold when we got back from Cologne in December)- working with children certainly doesn’t help. I don’t usually take cold tablets or anything like that, I much prefer to have soothing things like hot water with lemon and honey. I have a guest post for you today about other home remedies to help with colds:

1. Garlic
Garlic contains a number of antiseptic properties that are capable of protecting your immune system against the common cold, and according to scientific research, the allocine contained in garlic is very active in stimulating the white blood cells in the body. In addition, the oil in garlic plays a major role in opening up the respiratory passages.

Note that garlic loses its potency when cooked. So, you should always take it raw during times of sickness. Crush 3 to 4 cloves of garlic, mix with a glass of warm water and drink the mixture quickly in one sip. For effective treatment, take this medication at least three times a day until you start feeling better.

2. Noodle Soup
If you are not aware of it, chicken soup contains a lot of vitamins and nutrients that are very effective in fighting the common cold. Scientific research reveals that it contains cysteines, which can actually thin mucus secretions in your nose and help your body fight against opportunistic viral invaders. In addition, the carbohydrates present in the soup are easy to absorb and can help maintain the energy levels in your body.

Even though non-organic noodle soup can reduce some symptoms of cold, it supplies the body with herbicides, growth hormones and pesticides that are not recommended for your well-being. So, make sure you take organic noodle soup. 

3. Saline Nose Sprays
The inflammation in the nose during a cold is caused by molecules called lymphokines or cytokines, which are produced by the body as it tries to fight the infection. Washing these molecules with a saline solution can reduce the inflammation. You can make your own saline solution by adding 1 teaspoon of salt to 7 ounces of water in a clean nasal spray bottle or dropper. Spray or drop the solution in each nostril at least four to five times a day. 

4. Pepper
If you have a runny or stuffed up nose, gargling pepper in hot water, eating pepper with a meal or even simply smelling pepper can help break apart any congestion in your lungs or sinuses. The hot substance pepper called capsaicin is pharmacologically similar to guaifenesin. It is very active in thinning mucus secretions and helping get rid of the germs present in the nasal passages. 

5. Apple Cider Vinegar
Adding 1 tablespoon of apple cider vinegar to a glass of water helps to alkalinise your cherished body. Creating an alkaline environment in your body helps kill dangerous viruses and bacteria that cause the common cold. For effective treatment, start taking it at the first sign of infection and repeat several times a day until the symptoms start subsiding.

About the author:

Charlotte Rivington loves to blog about health-related topics, in particular her favourite recipes and nutritional advice. For all her food supplies she uses milk&more – a dairy and grocery delivery service. You can read a Milk and More review here.

I keep reading brilliant things about apple cider vinegar- it is something I need to try I think as prevention is better than cure.

What is your favourite cold remedy?

How Cycling Can Improve Your Running- Guest post

Hi folks,

I have a post for you today which hopefully you will find interesting, especially if you are considering the crazy leap into triathlons:

When it comes to training towards a triathlon, one of the biggest problems comes with the fact that you will think that there is not enough time to train for all of the disciplines. At first glance, running, cycling and swimming are all very different, which means that you need to focus on all three of the aspects. If you are pushed for time, this can be a difficult process. However, by cycling, you can also improve your running performance, so there is an opportunity to train for two elements at the one time.

One thing to bear in mind apart having more than one form of physical activity to enjoy is that you can be active when recovering. The day after a lengthy run, the thought of doing any walking, never mind jogging or running, can seem very difficult. However, a bike ride can get your legs back into action which helps to get the blood pumping and will flush out the lactate from your legs. Being slightly active with a cycle will certainly help you to get back into action a lot faster than a rest day where you site on the couch.

Cycling will work on different muscles in your legs compared to running. This means that you will build up an overall better level of strength, all the time supporting your core. This also ties in to the benefit of working on alternative days, and while the running muscles are resting, your cycling muscles can be hard at work. Working different muscle groups on different days is the key to success when it comes to making the most of your time. If you find you have limited time to train for your race, spreading your work around more effectively will be a great help. Using a good quality bike, such as one from Eureka Cycle Sports, can help you to look after yourself and train effectively.

You will help your hips, knees and ankles by cycling

Just think about the amount of times your feet and body impact hard on the ground when you are running. It is not fun and you are placing your joints under a great deal of strain. Running great distances will help you build up stamina but you may be wearing away your legs and muscles. This is where using a bike ton train will at least help you to reduce the overall impact on your body. You will need to have some element of running in your training regime for a triathlon but adding a strong element of cycling will give you a boost when it comes to looking after yourself.

Something that an increasing number of runners are doing is classed as a “brick” workout. This is where you carry out two different disciplines back to back. Cycling extremely hard to 10 miles and then following it by a 1 mile run will give you the best of both worlds without pushing yourself to a harder extent. It will also help your body get used to what it will be put through when it is time for the actual triathlon.

I used to cycle a lot when I was younger (before I could drive) but the roads terrify me now! I like using cycle paths but they often end too soon for my liking. I do agree that cross training can be so beneficial- I keep seeing more and more people leap on the spinning bandwagon (saddle?)- getting some cardio going but without the impact from running must be a good thing. 

Do you tend to stick to one type of exercise or are you good at varying things?

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