Move away from the plodding

In Born to Run last night, (I won’t spoil it) I read about how most people get very good at running a certain speed, but they do not go fast enough in their fast runs, or slow enough in their slow runs. This rang true with me as I am still running faster on my long runs than the suggested pace. I was thinking that as I run further, I will naturally slow down, but on thinking about it that will really mean that the last few miles will be slower, whereas overall I want to maintain a steady but slower pace. It also made me a little more inspired to keep at the intervals.

Today (after a peanut clif bar at work) was my 6 mile tempo run. Due to the rain all day I was not really looking forward to it, but I had put all my running clothes out ready, so I did not have long to think about. I found an old baseball cap which I put on over my earwarmer; my intention being that it would keep the rain off my face and my glasses, but the rain was pretty much sideways for half the run so that didn’t work! I did make sure I had more water today, although I could have just run along with my mouth wide open?? The plan was a 2 mile warm up, which was 22 minutes, then 2 miles faster (one mile was 8.5 mins, one was 9 mins so both pretty fast for me) and then cool down for the last part, which ended up being a little under 2 miles for 18 minutes- I think the thought of getting into a hot shower was spurring me on for the last bit. I was quite pleased with that, as I know I have a tendancy to go out at the same speed. During the faster running I had to really think about my breathing, but practise makes perfect. The rest of the run was spent avoiding the puddles.

Dinner was delish- a freezer meal of pumpkin pasta which was great- when I got home Andy had already put the oven on, so I put the pasta in, jumped in the shower (he also cooked some green beans to go alongside) and I even had time to half dry my hair 🙂 Just what I needed after that run.

Later I am going to foam roll some more, and maybe have some stollen with my tea.

Night

Smiles all round

Evening peeps 🙂

Thanks for all the comments yesterday- I am still not sure what the problem actually was- but I am going to be careful from now on and make sure that a- I am hydrated, b- I have been to the toilet, and c- I do not eat apples right before a run!

I was fine in the evening, and have been fine today too, although a little tired.

I did print off the masterplan and as it started last week (I am such a cheat with my lists!) I got to tick off 4 runs in one go! How satisfying. And another smile 🙂

Today was aerobics- I shared a trek flapjack between my morning and afternoon snack to fuel me up. I was very excited as last year one of my friends started coming to aerobics with me, but since then she has moved house and finds it hard to get there, but I found out earlier that she was coming tonight 🙂 More smiles! 🙂 🙂

Aerobics was fab- there were more newbies again (this time of year there are always more keen people!), and although at the start I was feeling a bit weary, as it went on I felt like I had more and more energy- even more smiles 🙂

Soon I am going to finish reading the fab book I got for christmas, Born to Run , so I might do a little book review sometime in the next week or so. Another smile 🙂

Night

Intervals bleurgh

I used my foam roller yesterday, because as the day wore on I got more and more stiff. I watched the video (thanks for the links) and managed it all except for the IT band stretch. For some reason I was not balancing it right. I thought that it would hurt my hamstrings the most, as they always get so stiff, but actually it was most painful on my quads- weird. Really painful!

Onto today;

I am not a fan of intervals. I do not think I am build for speed- I am built to plod very slowly. Now I do try to tell myself that I feel good after (and sometimes, well, most times I do) and that it is like when I started running, where I did intervals of walking and running. Back then, I liked the walking and didn’t like the running. Now, I like the recovery bit but not the fast bit! But I know they are good for me to get me used to running different speeds, and to hopefully help me speed up as well as numerous other reasons. So I went out and did them.

Today after work I had an apple (possible mistake) and a seed stacked bar (my last one- sniff), and then headed home for a quick change. I was good and even got my running clothes out ready this morning, as I am likely to wander around at home, slowly gathering all my bits, maybe tidying up a bit as I go, basically procrastinating. So I was out the door after around 5 minutes of being home. Possible mistake number 2. My plan (the masterplan is complete by the way and I had bad dreams last night as near the end I have some 8-10 mile runs that need to be done midweek and so I dreamt about those) was for 3.5 miles- I am easing myself in gently. 1 mile warm up, 1.5 miles of intervals of faster (not sprinting) running, around 30 seconds on, 30 seconds off, then another mile to cool down. I felt fine, but then after about 2 miles I started getting weird stomach pains. I had to stop a few times as my legs felt all wobbly too. In the end I got home, but I abandoned the last few intervals in favour of jogging home in pain. It was so strange as it has gone now. I was pretty thirsty and think it could be because I did not drink enough yesterday. During the week I have a real routine of water with breakfast, water at work, rooibos tea at work, water when I get home, tea with dinner, water in the evening, and maybe more rooibos tea, and on my long run day I have water before I go, take some with me, have a drink once I get back and drink all afternoon. But on sundays I am terrible! I have breakfast later so I don’t have water until later, then I am busy and am out so I don’t get around to it. Anyway, it could have been that. It also could have been the apple as I normally have them after my run. When I first started running I could not eat anything before a run (not even porridge until recently), and it has taken me a long time to train my stomach. So it could have been this. I also did not go to the toilet before I went out (sorry if that is too much info) because I was in a hurry, and I normally go before my runs just in case.

Anyway, after coming home, having some water (and going to the toilet) and having some dinner, I feel fine.

I might try the foam roller again later- I think I need to get into the habit of using it.

Anyone love intervals? Or hate them? Perhaps they are like marmite. Although, for marmite, I am in the camp of quite liking it, going against the whole campaign!

Masterplan in progress

This is what I have been doing this afternoon (and also last night);

I have been looking at so many plans (Thanks Rob for the suggestion of getting this month’s runners world mag, I picked it up on my way home yesterday). Out of interest I have also logged my details on the smart coach on the website- this gives me a 16 week plan (it would not go up to 20 which is what I have), although it only gave me 2 runs per week- maybe my half marathon time was too slow!

I am finding it hard, but I am getting closer, and have even started a work document which I am going to print off and tick the runs off week by week. I am trying to plan in advance for when the runs will need to be moved (eg parents evening week, weeks with extra staff meetings and so on) so that I do not have to decide each week, I will just know when my runs will be.  I am sticking to the 3 runs per week, and also to the one 20 miler. (I know I keep going on about marathon talk but today the person they interviewed (last UK man to win London marathon) was saying again that newbies and slower runners should look at time on their feet and do a longest run of up to 3.5 hours, which for me would not get close to 20 miles, so I think I am happy in my decision not to do more of the really long ones).

This morning I had decided on 9 miles, as I have been doing the 8.5 ish run for a while and want to take the time to gradually increase. In the end I accidently did 9.6 miles- oops. I thought I knew the route but it turned out it was longer than I thought. I did see a poor little girl forming a phobia- she was being hissed at and chased by some horrible white geese which must have been the same height as her. She was crying and trying to run away but they were chasing her, and the guy with her was not picking her up. I always give those geese a wide berth so no wonder she was upset! My pace again was pretty even, and I even managed to speed up a little towards the end- on average it was 11.14 per mile. I think I might have to slow down a little more as my runs get longer, but we shall see. I want to maintain the same pace all the way through (which I did today) so I am going to see how the training goes. The smart coach has my long runs at a pace of 11.57, which might be more appropriate as they get longer.

I finally got home after 1 hour and 46 minutes, and then had to rush to the post office as I had missed a delivery.

Look what arrived;

A Foam roller ! Now I just have to work out how to use it- I did have an old copy of Womens Running magazine which had a load of pictures of different stretches (do you call them stretches? rolls?) to d0, but I think I accidently recycled it. That might be my job for tomorrow. Or if any of you kind people have links then please let me know. I had a quick roll on it- just for the backs of my thighs and it actually felt quite sore. I did not really think it would hurt. But it will do some good I am sure.

I also painted my nails this afternoon (I never usually use those boots vouchers when they give you £5 off, but it meant that nail varnish was only £2 so I got one, called Beanie, it looks like melted milk chocolate)- this was a good strategy as I really fancied opening a box of christmas chocolates but could not because the varnish was drying haha!

Enjoy the rest of saturday peeps 🙂

Managing weight

Hi all

I was very inspired by a post that Alison wrote yesterday about keeping her weight stable during a time of injury. I wrote such a long comment that it could have been a blog post on it’s own! So here are my thoughts;

Weight is not something I like to go on about, but I make no secret of that fact that I use a fab website (weight loss resources) to help me maintain a healthy weight. I was overweight, and managed to get down to a healthy BMI (around 23) which is where I have stayed. 

For people that do not know, on WLR you log your height, weight, age, activity level etc and it works out your “maintainance calories” to see how much energy you are using every day. You can select to lose weight at different rates (0.5lb-2lb per week), or to maintain. You can add exercise (and it adds those calories on to your daily allowance) and fill in your food diary. There is a database with probably millions of food items and their nutritional stats (eg cals, protein, fat) so your diary automatically works out the cals you have eaten, and how many left.

The first holiday I had while using it was really hard as I had no internet access, but I took a jotter with me and wrote down all my food (and estimated the cals) to try and keep on track (and in fact I managed to lose a few lbs but I think this is down to the fact that we walk all day on holiday!).

Anyway, I have managed (give or take probably 5lbs) to stay at a pretty constant weight for the last couple of years, but I have stayed logging my food online. I have had weeks where I try to eat and not log my food, but I found that my weight would creep up again. It shows me that I am not quite “there” yet, with regards to eating.

I know I am getting better at balancing my food during the day. I used to only eat my exercise calories after I had done the exercise (I fill in each morning my breakfast, lunch, dinner so I can see how many I have left over), but exercise was usually in the evening, and this would leave me hungry in the morning (but no calories for a snack) and then with left over calories in the evening. It seems silly writing it down but it was almost a superstisious feeling that if I ate them, then, for example, my gym class would be cancelled and I would then have eaten too much for the day (even if that was only 150 calories or something!).

This year I pinpointed one of my worst times for temptation, which was the staffroom at work, especially at the start of lunch time. I will have breakfast just after 7am, and typically do not have lunch until 12.45ish, by which time I would be starving. Instead of sitting down to eat my lunch I would frequently be tempted to eat a biscuit or some chocolate to get my blood sugar levels up again (especially if my lunch needed heating up- eg soup as then I would have to wait for it to cook). I realised that by not having a snack mid-morning I was being counter productive, as I was eating unhealthy foods daily, and not taking the time to enjoy them. I would prefer to have some chocolate in the evening, as oppose to munching it quickly at work. Plus I would rather have some good quality chocolate or something I have baked as oppose to some cheap (and possibly nasty) processed biscuit. So now I have incorporated a mid-morning snack daily (either a small nakd bar, a pack of 2 oatcakes or a raw seed roll), and this has meant that while I am hungry at lunch, I am not starving and have resisted the goodies in the staffroom since september.

I have also noticed that since increasing the length of my runs, I need my food diary even more. My routine for a long run is porridge, wait an hour, go on a run, eat a clif bar/ chocolate milk, have a shower, stretch, and then go on the computer or watch some TV. Typically after that I don’t feel very hungry, so have been having a slice of toast and a pear, but then I noticed that if I was having a massive energy crash in the afternoon. I would feel ok after my run, and then a few hours later I would feel awful, and in my food diary even with dinner and a nice treat in the evening I would still be at least 500 calories under for the day, which shows I was not fuelling myself correctly. I have added a few things here and there (1tsp nut butter to the porridge, some fruit with me clif bar and some soya yoghurt and granola to my lunch) to make sure I am spreading the energy out evenly during the day.

I have also noticed that on rest days (especially if these are during the week, but not so much on a sunday) I will eat a little over my allowance, and on days where I do exercise, even if it is just an exercise class, that I do not quite eat enough. I am not sure if this is because exercise supresses my appetite (I have read this can be the case) or another reason, but at least using WLR I can track this over the week and check that it all evens itself out. People who do not have weight problems do this automatically, but I suppose my appetite system is not quite fully regulated just yet.

I do not consider myself to have had an eating disorder, but I still have issues regarding food. I know that generally I eat a healthy diet (balalanced, not perfect) but I also know that when I am feeling particularly stressed then I will turn to food, and at those times these food choices will be good. These are not binges, but it is almost like I cannot work out what will solve the stress feeling, so I will have a tsp peanut butter, then a few chocolate chips, then something else- lots of little things that all add up. Clearly the reason why is that actually the food will not stop the stress feeling, but again I am not quite “there” yet. So it is something I need to be aware of, and find little strategies to help me improve. I have found that a cup of tea really helps, and teapigs tea bags are more of a treat than normal tea, so I am going for that in a big way.

As I find it hard, I am going to be focusing carefully on my food diary during my marathon training. I know that I take pictures of some of my food, but I did not start my blog to record all the food that I eat (although I do like seeing that on other people’s blogs), I use WLR to record my food diary, so I am not going to start that now (it would be boring as I am a creature of habit pretty much).

Anyway, I am not sure how to round this ramble up really. Only to say that I am much happier being at a healthy weight, and feel better when I do eat healthy food (as oppose to feeling sluggish and lethargic when I eat more processed and fatty foods). Although I am better at eating when I am hungry, and my willpower is much better at resisting sweet foods, I still need to consciously think about it in order to stay healthy. I am hoping that I will improve and this will become more automatic.

I will be interested in finding out about other people’s experiences and journeys with regard to keeping a healthy weight.