A quick review

Hey

This week went well.

Monday- 10 mile run- went well with some good tempo miles in the middle.

Tuesday- Aerobics- again went well- not too tired from the longer runs.

Wednesday- 3 mile with intervals. Yeah I have not done intervals for ages. Whoops. But I got on and did it this week.

Thursday- Body pump- new release. Hard work! But in a good way!
Friday- Rest day (not even a walk as I went out straight from work)

Saturday-12 mile run- good overall time but erratic pace.

Sunday- Rest day- not too stiff now as I did some foam rolling earlier on.

Total miles- 25, so a bit of an easier week.

Lessons learned- I can go faster than I think during longer runs. I need to eat a good snack before aerobics and then I will have enough energy. I need to focus on even pacing during my longer runs. Not sure if I learnt anything else? Actually it was a busy week, work wise, and I still managed to fit the running in.

Night

More bread, more running and more rambling

Hey!

So I enjoyed the cinnamon raisin bread I had for lunch the other week so before my run I started getting it ready. Even though I use quick yeast I prefer to start it off without all the flour- it seems to work better.

So in a cup I put a tbs wholemeal bread flour, 1tsp yeast, 1tsp sugar and about 15g raisins. I poured on warm water (probably around 90-100ml) and left for a bit. In a bowl I put 150g bread flour (half white, half wholemeal), and a ton of spices (cloves, cinnamon, ginger, mixed spice, cardamom). I also added 10g pumpkin seeds to see how they would go.

Then after a bit (when the yeast goes all bubbly) I pour this onto the flour mixture and mix it around a bit.

Then I put it on a board and knead it together- lots of stretching and folding etc. It does come together if you keep on kneading.

Once it looks all smooth (like the pic below) put it in an oiled loaf tin (I have a mini one)- or you could leave it on a baking tray and have a free-form bread).

It looks so small in the tin! Cover with cling-film and then go out on a run (or do something else for a few hours).

It will look a little like that! Put on the oven to 200C while you drink some coconut milk/ do some stretching/ make some peanut butter with cinnamon and raisins (or all 3) and then bake for 35 minutes (remove the cling film!). Have a shower.

Remove from oven and leave to cool while you dry your hair and eat a pear. Then slice and enjoy.

Yum! The verdict on the pumpkin seeds is more more more! Oh and you might guess that some of the steps mentioned above are not essential for actually making the bread! Guess which ones!

And the cinnamon raisin pb is also amazing! I didn’t take any pictures but I basically put some crunchy pb, raisins, cinnamon and some brown rice syrup in the mini chopper and whizzed it up. The raisins turn to sweet pulp, although I think they maybe soaked up some of the oil as the pb went super thick (and I did add some of the oil from the top of the tub). Anyway, this is the perfect topping for that bread.

So my 12 mile run yesterday went fine. Despite last week I still overdressed as when I got up it was quite cool, so as well as my vest I put on a jacket (it’s a long sleeve zip up top), and wore tights instead of capris (in the week I wore my joggers and forgot how annoying flappy trousers are when running). I need some kind of alarm that goes off if I wear too many clothes, as after a mile I had taken off my jacket and was wishing I didn’t have the tights on. Oh well. I found it really hard to get into a rhythm for some reason. My first 2 miles were under 10 minutes, so I knew I had to slow down, but then I slowed down too much (12.05), then got too fast again (2 miles at 9.54), so then I slowed again, too much (11.54), and then sped up too much (10.28- alright, then 2 more miles at 9.54). ย I sometimes have it at the beginning where my breathing goes all funny, and I have to really concentrate to breathe properly and not hyperventilate, but for some reason this continued yesterday. Maybe I was over thinking it.

The run itself was still enjoyable- there were daffodils everywhere, rabbits, and loads of daisies all over the grass at the park by the lake. And no scary geese this week (phew). The sun came out for a bit, and I even had a runnner say “hello” to me half way round, and I passed her in the same place on my way back (so she said “hello again”). I love friendly runners.

Anyway, it took me 2 hours 13 minutes in the end, so not a bad average time for me! Just a bit erratic with the pacing. I had my compression socks on (actually, I still do now- I went on a hen night last night and kept then on all through that- under my boots so no-one can see!) but I feel the need to foam roll- they feel a little stiff.

Onto the rambling (“what?” I hear you cry, ” has the rambling part not already been?”) (no friends, that was the bread and running part)- I made rice pudding with coconut milk and it worked perfectly! 25g flaked rice, 150ml Kara coconut milk soaked for several hours in the fridge (probably 6 hours)- I was cautious with my cooking- 1 min in the microwave, then 10 seconds, then 10 more seconds, and it was delicious. Plus no explosions which is always a bonus. I added a few chocolate drops to it, and left them to melt and it was scrummy.

I am also excited as I saw 2 friends last night at the hen do, and they were asking about running because they want to give it a go! So I am going to send them my plan! I am so excited! ๐Ÿ™‚

Final ramble- how things in different sized containers look different. E.g. I cook the rice pudding in a cup, and it looks small, and then I put it in a bowl, and it looks like loads. I cook my porridge in a bowl and it looks like loads, then I spoon it into a pb jar and it looks tiny! Here is my teapot which looks the same size as one of these massive cups.

But you can actually get 3 cups (these massive cups not normal cups) from the teapot as I have one and Andy has 2.

It does not look possible to my eyes, but it works every Saturday.

Might be back for the weekly review later! ๐Ÿ™‚

Go on, you know you want to

Start running, that is.

I still view myself in many ways as a beginner runner. This seems silly when I type it, but for the majority of my life I was not really sporty (my family was active e.g. swimming, cycling, ski-iing, walking- but I was never good at any of them compared to my family or others!)- I really hated PE (although I was too scared of the teachers to try to fake a sick note!!), I was left with the races no-one wanted at sports day (high jump and shot putt normally- I am 5ft 2).

So I did not run. I hated cross country, I hated sprinting when we did athletics; I just thought I was someone who was not built to run.

All this changed a few years ago. Sorry if you already know this- someone at work mentioned doing a Race for Life- she said it was a 5k walk and so I raised some sponsorship and went along. On the day I was soย inspiredย by everyone else running that I secretly decided to set myself a goal to run it the following year. It was a whole year away and I forgot about it.

But then I got the email reminding me to sign up, I did, and found myself a training plan.

I dilligently followed the plan to the letter- to see my plan look here. I ran 3 times a week, and started off with 1 minute of running and 1 minute of walking, alternated for 20 minutes. I found the running so hard- I think I made the classic beginners mistake of thinking I had to sprint! Each week the running increased, and the walking decreased. Each week I would panic on the Monday about doing it,and by the Friday (3rd run) would be amazed that I actually managed the training run 3 times that week!

On the day of the race I was so nervous- I had only got up to 15 min run, 1 min walk, 15 min run, but some friends had joked they would only sponsor me if I ran the whole way. Well, I did it! I was so proud of myself. I find the Race for Life emotional anyway, with all the messages on people’s backs, thinking of family members etc. But I was so proud of myself. I still am ๐Ÿ™‚

Originally I had thought I would stop, but I actually found I really loved it, and so have increased each year. The following year I (secretly) entered a local 10k, and only told people once I was close to that distance in training.

Then last year myself and Andy (who had joined in with the running and also completed a few local 5k’s and 10K’s with me) entered a half marathon. Anyway, shortly after that I started this blog, so I won’t go on.

Basically, what I want to say is, if you want to start running, then do!

  • Follow a plan (the one I followed, or a couch to 5k plan- they are all similar). Satisfying to tick off the runs as you complete them.
  • Start off nice and slow- it’s not a sprint!
  • Wear proper trainers (I started off with pink suede-y skechers! Not good)
  • Get a proper sports bra (ladies)
  • Sign up for a race to have a goal to work towards. I love the Race for Life’s as I think they have a friendly atmosphere, and of course raising money for charity is always good. But there are loads of races to enter.

I really cannot stress how much I enjoy running, and how much I never thought I would even be able to run. So I think if I can do it, anyone can!

I am still pretty slow- I am getting faster and what I enjoy about running is that I measure my achievements against myself. At races I was worried about elite runners laughing at the sight of me, but in fact races I have attended have had a lot of people doing similar speeds to me. And the atmosphere has always been supportive too.

Any other tips for beginners?

Anyone thinking of giving it a go?

Another beautiful day

Spring is most certainly here ๐Ÿ™‚

I am loving this weather so much!

I was so tired last night that I actually fell asleep for half an hour while reading my run less run faster book- oops!

Today after work I had a 3 mile run with some intervals. I warmed up for a mile (although it was so warm I only had on a vest- anyone else feel weird exposing their arms after months of layers? I felt really self conscious but I know it will go after a few runs!) then measured it by distance- 0.1 mile faster, 0.1 mile slower, for a mile and a half, then a little cool down. In the faster bits I averaged 9.55 miles so not half bad ๐Ÿ™‚ Total – 3.1 miles in 31 minutes.

Hooray!

By the end I felt quite tired and my legs felt more stiff so lots of stretching is on the cards this evening. I had some yummy pumpkin pasta (the last of my current freezer stash so I must remember to make some more) -I added some beetroot to it while it cooked and it went all pink and even more tasty! No picture as I was so hungry!!!

I am also looking forward to a pumpkin scone later on.

With the weather getting warmer does anyone else a- struggle to work out what to wear and b- feel weird exposing their bodies after months being wrapped up in many layers?

I wear a vest and ron hill trackster things at the gym all the time, but for some reason running outside by people in their coats and things (and randomly a man out running with shorts and a hoodie with the hood over his head) makes me feel very self conscious.

Toodle-pip ๐Ÿ™‚

Another 10 miles, and a blog first!

Phew- my legs need a rest now!

After my lovely rest day yesterday, it was a 10 mile run post work today. It was obviously on my mind as I didn’t sleep well last night (dreaming about forgetting to take my lunch/ leaving work too late and being out in the country lanes late at night…). I took extra food with me to work (including some almonds and brazils for the calories but hopefully less fibre!), and made sure I ate it all.

My run was exactly the same route as last week, and I wanted to try and pick up the pace in the middle a bit tempo stylee, although I was not sure how I would do after the 16 miles on Saturday. I had a couple of clif bloks at mile 4 and 6, along with water/nuun. I was going to have another one but I think I ate my snacks a little too close to running so was feeling a bit icky. Anyway, once home and on Nike+ I was excited to see that a– I ran it in 1 hour 43, 4 minutes faster than last week for the same route, and b– one mile I was 8.58 pace! Woah! And a couple at 9.54. I was really pleased to get those speeds in on such a long run (although soon to be a medium run?).

Now to the blog first- you have all heard of oats in a jar, but have you had….

rice pudding in a jar??? (RPIAJ)

This was my carb filled evening snack- cooked nectarine and a pot of Rachel’s rice pud, in my empty pb jar, topped with a couple of chocolate chips. Sooooooo good! RPIAJ, go on, try it! I keep meaning to make rice pudding (I have got the flaked rice and did use to) but the pots are on offer, and when we order from the internet they always pop up! I also keep meaning to make it with Kara coconut milk as I bet that would be lovely. So watch this space (eventually!).

Night ๐Ÿ™‚