Oh to have winged feet

Running with an official Marathon Pace Setter automatically gives you winged feet like so, right?

Well only for the first 6 mins by my experience on Monday:

Mostly I'm so happy that I didn't completely pull out of this practise pace session with the lovely AJ and Sarah (which was my default reaction when I woke on Monday) and that I at least attempted a 9 minute mile pace (which I didn't believe was even possible).

I did end up trotting about 500m behind AJ and Sarah which is not really the point of 'pacing' but hopefully a disasterous dress rehearsal makes for a perfect on-the-day performance. Keep everything crossed for me and Jo next Sunday.

*I should note that we did run further than the distance above - I just got so happy seeing that Sarah and AJ had stopped - I didn't realise they had stopped at AJ's car for a drink whilst I caught them up and that there was more distance and uphill at that to go. ;-((

Plus for my feeble efforts yesterday, I was outed today as I was spotted 'running' by a colleague. My colleagues only ever see me pre or post workout NEVER during - which is how I've managed to maintain my fitness rep alongside all these proMarathon runners. I am so thankful that I was spotted during one of the nanoseconds when I was actually running - as you see from above those moments are rare!

PLUS - BIG NEWS: If you are keen to get on the running bandwagon (I promise it is easier than I make it sound - I'm just a terrible moaner) and you're looking for an incentive to start running - Juneathon starts tomorrow - run and blog everyday in June -i.e. like Janathon just without the freezing temps and snow - for all the details of Juneathon check here. OR if you fancy something a little less insane for June, OneTwentyFive is commencing her lose 5lbs and run 5km in 30days as of tomorrow. Absolutely go check her out and her amazing resources STAT.

OneTwentyFive and I have identical love-hate-can't do relationships with running - this girl can literally do no wrong except suggesting periodically that she give up her blog and do real life instead! xx

When it comes to fitness, there is NO finish line*

Don't be fooled this is the serious incline of Sawyer's Hill

Especially if the route includes a hill.

I've attempted two hill sessions so far this week and I full-out-sucked at both of them :-(( I reeeeeeally wish I was exaggerating for once ;-))

Last night was a learn to run session based around the hill in Battersea Park. This was the death scene to my current running love affair: I got the worst throbbing headache just as I commenced running with the girls last night and my good mood evaporated immediately as well as any desire to run anywhere. But since the session lasts an hour and my stuff was locked in the boot of the Trainer's car - For good or bad I persevered. But oh to have been struck down.

Tonight I was hill running with AJ in Richmond: This proved to be the burial ground to my running love affair.  Both AJ and I had forgotten how long and hideous Sawyer's Hill is. Last time I ran this - during a 10km race no less - I actually hallucinated that my only get out would be if I was clubbed over the head with a spade. Totally random but tonight I recalled that exact feeling. Let's just say we selected a steep 100m section and played hill tag 10 times each. Still horrendous, still couldn't breathe even slightly but I'm starting to get that gluteus maximus muscle pain that I'm always hankering after.

I realised tonight that the biggest obstacle isn't the hills but the fact that I've gotten lazy and my fitness has dropped. MASSIVELY.  I haven't power walked anywhere since I completed the Moonwalk 10 days ago and my lungs intuitively know what I sometimes forget - that there will never be a finish line when it comes to my own personal fitness if I want to be able to run 10km or more. The last couple of days have been a painful, breathless wake up call.

Time to get real. Time to get back with the daily exercise regime. Time to get with the Mission.

*Quoted from Nike Women FB status 25th May 2011

Ain't nothing gonna break my stride

A little running video tribute to AJ - the chorus to this song is her running mantra.
(Check seconds 33-55 if you are really time short!!)

On Saturday, AJ and I made a trip to The Running School for some personalised running tuition or rather, I dragged AJ along for a session and typically good natured Jo went along with the plan (or should that be pain?!)

I have to admit I personally really enjoyed the experience. As before, the Running School really pushed me way out of my normal speed zone and lazy running style. Thankfully it came back to me really quickly ;-)) It was like a hardcore interval training session - running all out for 20 seconds (9 miles an hour pace!!!) with 100% focus on technique followed by 20 seconds rest then repeat MULTIPLE TIMES. ABSOLUTELY LOVED it. Plus they even threw in a few EVIL inclines and demonstrated how much stronger your legs get from this type of training - totally remarkable - I now feel like the Invincible Hulkess. That's what an endorphin high will do!

{Slight aside my newly discovered hulk qualities proved invaluable this weekend - guess who packed up their entire life and carried it to the pavement this weekend. This involved climbing up and down 90 flights of stairs (I live on the third floor!). Yes I do now have jelly arms and legs but I have proved my invincibility!!}

During Running School I was also reminded that:
a) My right leg (or the one close to the wall as it is now known) is the lazier of the two legs
b) After picking my heels up, I could benefit from lifting my knees a couple inches higher as I follow through
c) I don't drive my right arm as much as my left
d) I must ALWAYS think about 'cycling the legs' i.e. imitate how horses move
e) I need to do my shoulder stretches EVERYDAY - especially the right shoulder (check c above)
f) I desperately need to get fitted for a new sports bra - running and watching myself in a mirror was a bit of a revelation!

As for AJ - I think she also got something out of the experience aside from sore legs, laughing at my still dodgy tan lines on my arms and my inability to distinguish my left from my right when I'm concentrating on not falling off a treadmill.

They took some great clips of AJ running pre and post session - and you could really see a difference even in 40 minutes of training. AJ is clearly a A* pupil!!!

This is what I remember about AJ's running form.

• AJ lands her feet in front of her as if on a tight rope rather than on train tracks underneath her parallel to her hips. Running as if on a tightrope is a massive factor in IT Band issues (Remember this AJ when the half-marathon comes around ;-))


• Her right leg is the boss and so her left leg needs to learn to take charge too 50% of the time. She has to start running in a clockwise direction when we do laps!!


• Bit of shoulder swivel


• Could benefit from cycling her legs more - i.e. picking up the heel, raising the knee, then landing the foot directly underneath the body rather than landing in front of the body and killing the momentum.

Basically AJ was true to her namesake and AMAZING. Even despite never really running on a treadmill ever before! No guesses who the star pupil was! 

This week I am 100% energised to get:

• running faster - practise race pace session next weekend scheduled with our amazing pacesetter


• running further - long run to be scheduled (Lucindaaaaaaaaa??? fingers crossed) 


• speeding up those hills - evil Richmond Hill you will be conquered THREE times on Wednesday!! (I can just tell AJ is smiling with glee at the prospect) 

Well must get back to those one-legged squats and strengthening the legs - Ain't nothing gonna break my stride xx

Come on......

Helloooo it's 10.05pm - so I've literally just got a few minutes to spend checking in with you all before I have to be in bed. Self-imposed curfews SUCK. OK, ok I've just spent 20 minutes catching up with One Twenty Five - who WOOP, WOOP is back from her week's holiday/ blog silence. Congaing right now. One week has never felt soo long even with a Royal Wedding to distract me.

In truth I'm happy that I will be in bed in 20 mins.... actually I could fall asleep right now typing this at my desk I am so knackered.

Tonight's Learn to Run Session, led by the infatigable Cat, has basically flogged me to death.  I have no doubt my L2R compadres were wondering how the heck is she going to walk 60km on Saturday - when the poor thing is laid out after a few runs at different speeds. FYI - I wasn't counting but I sure we did hundreds.  It felt like never ending torture. And don't worry peeps - I am thinking EXACTLY the same thing.

This Saturday. 60km. HOW?

My one and only saving grace is that fortunately my mental stamina is leap years ahead of my physical stamina.  I REALLY didn't want to walk the 5 miles home tonight post session but I did it and then ate a bowl of soup and some tomatoes and spinach although what I really wanted was something resembling this:

This made me laugh so much.

This is Lucinda's dinner snap from tonight 
- lovely thing doesn't want me to forget what a carb is.

I will get my own back Missus at 7am training tomorrow - NEVER FEAR. 

Day 3 Paleo complete. 25641 steps covered. Tomorrow's Paleo brekkie and lunch packed ready to go. 5am alarm for tomorrow set. Blog post done by 10.18pm.

COME ON!!
(p.s. These were AJ's magic words tonight which kept me running when I'd all but given up.  THANKS AJ - indebted as always.)

The Power of Three

Yesterday was a day of threes - I had three majorly inspiring things happen to me yesterday - WOOP to the 3rd power.

Most excitingly and most relevant at this juncture - I finally got my running groove back - it's officially been MIA since February but since the ambitious 10km time trial (check out the champion-esque lingo) is just six weeks off - passive avoidance is no longer an option.

I cannot even describe how gut-wrenchingly nervous I still get about running. I was even sabotaging myself by letting myself run late (ho,ho) in the hope of having to cancel. According to my Asics planner - I'm already meant to have completed 2 x gentle 2km preconditioning runs last week - but I was too scared to go it alone and fail. So I didn't even try.  Naughty, naughty.

However last night, AJ - of the Awesome Running Stamina renown and I met up for our first race training session - cleverly devised 3 seconds before AJ arrived!! I decided an easy intro was essential and sold it to AJ as a baseline setting session. Thankfully AJ went for it - all thanks due to Trainer Cat wearing her out last night at a hill running training sess. So we embarked on checking out how long it takes us to run a kilometer. Best of three. (Secretly I was praying big time that I could even run a kilometer non-stop - even just once).Viola....

Never underestimate the power of someone standing, watching you run and armed with a stop watch OR for that matter, the power of rest breaks in between each time trial!! You may want to give up and walk cos your legs are knackered and the sheer effort is too much but you don't dare.  Thankfully it seems that AJ and I are still fairly compatible running buddies speed-wise, although we still have uncompatible ideas about appropriate race attire.  Case in point: We spotted a lady running in what I can only describe as "very loud patterned fitted pyjamas" - HOW DIVINE?! AJ was not at all convinced ;-)) But it beat the lady running in her swimming costume.

And just to prove irrufatably to AJ that the distance was a 1km - voila:

Four lengths of this baby = 1 km and BONUS conveniently allows me to heckle AJ half way  through!!

Even though it was a very mini run session - I was left feeling completely exhilirated all evening long.  To round off the amazingness of the day, dinner last night was a perfect portion sized bowl of delicious tomato soup with some shredded chicken. No hot cross buns or chocolate or cream eggs in sight.

Went to bed feeling like a total bikini goddess. Waking up is a whole other matter!! xx

I Will Survive - Februlous Day 2

Second 10km done - in 1 hour 12 mins. Only 26 more runs to go.

Eye still firmly on the prize: SELF-R.E.S.P.E.C.T. (i.e. not giving in before Lucinda!!)
 
This morning it became apparent that stretching post runs is NO LONGER optional if I'm going to make it to day 28 OR wish to retain any long-term leg functionality. YEOUCH.
 
Despite feeling tired, not in the mood to run anywhere and as stiff as a board this morning - I kept plugging on. Mainly because failing on Day 2 is not an option. To be clear - I can't describe my efforts as amazing running, rather:

Step 1: Drag self as far and as quickly as you can force yourself to go 
Step 2: Wheezily recover/walk for no more than 20 seconds
Step 3: Repeat Step 1 and 2 until you reach final 10km destination 
Step 4: COLLAPSE
 
However I did have one running breakthrough this morning - I've finally decided on/ remembered my Power Song. 
 
After researching all different kinds of run track programmes earlier this week as: 
a) I feel like I need to be fully accountable and prove that I am actually running the distance 
b) My memory is RUBBISH and quadrouply so when I'm in the early stages of oxygen deprivation ;-))
c) I want to start tracking my pace properly and so guilt myself into cutting out all these walking breaks once and for all
 
During this research, I discovered that one of the more covetable features of the various run track programmes on the market is a quick click access to your pre-selected Power Song - the perfect remedy to help you up your run tempo when you feel like you're flagging. Really the musical equivalent of getting your butt kicked.
 
Clearly if I had this function, my power song would be on non-stop repeat for the next 26 days.
 
Here's mine (No, it's not Gloria Gaynor) but WHAT'S YOURS? xx

 

Feel the Rhythm, Feel the Rhyme, Get on up, it’s TRAINING time!!

First off – Marathon Megan is now in her last week of her 30 day kick start marathon training habit. Snow, freezing temps, basically NOTHING is a match for this girl’s dedication to strapping on her trainers and setting off for a 40 minute run. Home stretch now Megan! After my own efforts this morning at my own brand of running training – I now fully appreciate the enormity of Megan’s achievement all the more!!

Yesterday’s Advent Fitness Task to myself was to draw up a training schedule to prepare me for my 3rd challenge. To be completely honest, I’m still not totally convinced that I know how to adequately prepare myself for running 10km for 28days straight – nonetheless I devised a schedule that builds up my running mileage over the next 6 weeks and allows me to get to grips with running the different sections of my normal morning route to work. I scheduled today as my first 5km run to the SUPERchicks class this morning. My flat to the S/C Hyde Park Meeting Place is exactly 5km – what are the odds?!

My training schedule - pixified.

 What you really need to know is that green indicates that I am planning to coerce AJ into training with me. Mwah ha ha.

Last night I went to bed all excited at the prospect of getting over the fear that I can’t actually do this. I even fell asleep visualising the different sections of the 5km route – every sloping pavement, crossing, uphill section – in the manner of the driver dude from Cool Runnings. Yes I am that sad that I have Cool Runnings in my DVD collection and that I can visualise my entire route to work. That’s what happens when you walk the same route a couple hundred times in the course of a year. When I woke at 4.15am, I was still excited but MEGAgrateful that I still had 45 minutes shuteye. I next awoke at 6.30am, having totally overslept my alarm, and now late, I was not feeling particularly enthused by the prospect of any running.

If it wasn’t for the fact that I had done so much preparation to make this a really (or so I had thought) FOOLPROOF intro to the running schedule by a) leaving a spare work outfit at the office the day previous so that my rucksack would be SUPERlight, b) carbing up via consuming a whole packet of cheddars last night – OOOPS and c) laying out my lighter running gear so that I’d have to run in order to keep warm, (No snugly merino wool outer layer for me today) I would have totally kiboshed the whole operation.

But in order to actually make it to work before cross boss o’clock, I took the tube to Green Park and planned to run from the top of Green Park to the bottom of St James’ Park and onto Westminster Bridge if I was feeling strong. In reality I made it as far as the bridge in St James’ Park before slowing to a walk. I ran a distance, if I’m being really generous, of about 1km!! I’m laughing because I have soooooo far to go and I’m the only one who can make this happen for me over the next seven weeks. Additionally I’m meant to be doing a 6km SANTA run THIS Saturday. Quelle disaster!

Hopefully I’ll still be laughing through my beard come Saturday xx

Running (Wo)Man

Well the results of the 6 week Running School course are in and fortunately I have proof as the results are NOT to be believed!! Talk about a running transformation: from Queen of the Shuffle to Usain Bolt (for those 30 seconds anyway!!):

To confirm - both of these clips are me running at the same speed - so it's doubly SHOCKING how different they are!

Lovely Emma from the Running School was convinced that my 3lb weight loss over the 6 week course is obvious from the vidoe. LOVE HER!!! For me, it's the definition in/ use of the legs that I'M HEARTING.

I do have to admit that on the whole the running is not going quite as well as I'd like. I now know and can execute the correct/ perfect form - when I don't get lazy with my picking up my right leg or stop driving my arms from laziness/ tiredness. For me, running like this takes A LOT of mental effort as well as physical, although the results are totally WORTH IT (see above). However just keeping up perfect form for even 40 seconds at a time is pretty hard work, so much so, I can't EVEN imagine running a whole km like this let alone 10km next Saturday.

One of the other Running School trainers I was speaking to recently said a) that it takes about 10 weeks for the stamina/ consistent running form to really kick in and for it to really start to feel more effortless and b) not to worry about reverting back to your old style of running - just select a mental cue eg a silver car, so that everytime you see or pass a silver car you think about picking up your heels and driving your arms - eventually this mental cue becomes automatic.

What about when you don't have 4 weeks and there are no silver cars in the park where you run??!!

But really the biggest problem at the moment is that I'm avoiding ANY running like the plague - I had a couple of disasterous runs last weekend - where I was basically just totally out of breath and DYING so mentally I don't want to consider going through that HELL again. I have ZERO confidence that I even deserve to get around the 10km route next Saturday after the little effort I've put into training (Running School Lessons aside), let alone being able to run it well in the 55 mins I would like to complete the course. The quicker it's over, the better!!

Talk about losing focus so close to the finish line!!! xx

p.s. I think this current defeatist attitude is partly related to yesterday's birthday dress dressing room saga - I have selected a hot dress which I love - but sadly me in it is pretty average :-((.  Maddeningly it appears I still have lots of work to do - mostly my arms and as EVER my abdomen - but what's new?! By the time my Birthday comes around I won't care, but staring in the mirror yesterday, it was a bit of a shock to see how far I still have to go. Hopefully it's nothing a fake tan can't remedy, as comfort eating on Paleo is ABSOLUTELY, CATEGORICALLY NO FUN!

Run off my feet



I’m not sure what happened but somehow without really realising it, I suddenly feel like a fully fledged runner – either I seem to be running, be scheduling my next run, having a running lesson, flicking through a running fitness magazine, checking out running clubs and MOST AMAZINGLY I can even RUN for an hour non-stop without having a panic attack either pre, during or post run. (as AJ can testify)

Definitive signs that running is truly getting easier and more bearable:

a) I can run for more than 10 minutes without becoming totally puffed or needing to worry about passing out – breathing seems to happen now all by itself. TRULY AMAZING.

b) I can manage some semblance of conversation, though admittedly its mostly one or two liners.

c) I can run 10km without my ipod to force my legs to keep going

d) I no longer HAVE to count trees, lamposts or parking meters just to keep me running a little bit further.

e) I consciously think about my technique – and attempt to keep driving my arms and picking up my heels all throughout the run.

f) Sometime I even manage all of the above simultaneously!!

I have to admit that I still don’t LOVE, LOVE, LOVE running – it is hard work and my knees are a bit too creaky but par example, running in tandem with AJ along the Thames yesterday morning in the cool Autumn air, dressed in my woolly hat with my pom pom on the top acting as a metronome and knowing that we were on track for a GREAT 1km time and that we weren't feeling beyond knackered or struggling too much is an AWESOME feeling. More so as it’s one I never thought I’d ever feel.

However I know I still have a long way to go:

a) Not be overtaken quite so much particularly by seemingly fast walkers

b) Running in the cold and mastering breathing in freezing cold air without my lungs dying

c) To achieve my 50min 10 km time by the end of October (this will probably require tricking AJ as she’s working towards a 60 min 10km - ho hum)

d) Sort out my creaky knees

e) Sustain my running technique and ensure that it becomes second nature

f) Run to work 3 times a week, i.e. run 10 km non-stop without AJ there to stop me from just walking

g) Start thinking about signing up for a ½ Marathon (Jen and TP aced at their 1/2 Marathon this weekend – BIG whoop to you both)

Clearly I still have lots to learn so its back to school I go - today is the first of the five SuperChick "Learn to Run Sessions" in the build up to SuperChick's own 10km race in October and happily, I finally feel as though I might just enjoy this running course rather than be petrified out of my mind and desperately not wanting to turn up, like the previous "Learn to Run" course I did earlier this year.

Never fear though, some things will never change: after yesterday’s 10km onslaught, I will be in my customary position right at the back of the class, huffing and puffing, and seeming to drag myself along the pavement - but you know what I DON’T CARE – hopefully I can help spur on anyone else who’s at the back as I know EXACTLY how awful it feels to be starting out and how after 90 seconds you realise you’ve just made the worst mistake EVER but it’s too late to escape and just want to burst into tears/die.

Yesterday I managed to run 10 km non-stop for the FIRST TIME EVER (ironically, this is despite having already entered two10km races this year!!) AND still be on talking terms with Amazing Jo at the end of it. I’m literally the world’s MOST RELUCTANT runner, so if I can do this, believe me, absolutely anyone can. The woolly hat is optional!

See you tonight any SuperChick newbie runners – can’t wait. x

Still Queen of the Shuffle?

“Has it made a long term difference to how you run or have you slipped back into shuffling?”

This question was posed on my blog today by an anonymous reader. Thank you for your comment, whoever you are. Sorry I can’t respond personally (though I’m guessing you are most probably a family member or an old friend who’s forced to read my blog?!) Regardless, I LOVE knowing that someone is checking up on my progress - it makes me even more determined not to let you, OR for that matter, me down. So please do keep leaving me your comments brilliant blog followers. ADORE YOU ALL, ADORE ALL YOUR COMMENTS.

So today’s post is dedicated to you – lovely inquisitive anon and your conundrum – which I have to admit couldn’t have been better timed.

Today was the day I jumped onto a supersonic speed treadmill in the first of my six Running School sessions. FYI: this simple manoeuvre is really not as simple as people make it look. Particularly as the first four times I attempted it, although I was meant to start running with my left leg as that was first on – physiologically my body refused to begin running until my right leg kicked off (I am through and through right handed at everything – evidently this unconsciously extends to running). This caused a few too many hair raising seconds as I kept having to right myself with seconds to spare. Mercifully fifth time on – {Just as I was about to quit the Running School as the feeling of total dread in the pit of my stomach was getting too intense with each failed attempt. That plus I was starting to completely freak out that if I couldn’t even get onto the treadmill I would never even get close to mastering any of these tricky running techniques they would be showing me.} –  I got it. PHEW.

So the interval running started – 1min on – quick recovery then back on the treadmill (going from 8mph to zero mph in a second is another totally surreal motion and a whole other story! Let’s just say I now know how crash test dummies feel!) These short intervals don’t sound like much but keeping up a new exaggerated way of running at a pace faster than I typically even sprint for even just 40-60 seconds at a time, took A LOT of sweat (and internal tears) – believe me!

First priority was practising picking up my heels sufficiently high then following the motion forward only slightly with my knee. Typically your heels should go higher than you would think is decent/ reasonable. On the treadmill adjacent – a pro runner had her heels touching her butt each and every step as she ran. So no you can’t go too high! And yes having her there did raise the bar on me even just getting my heels consistently to knee height! But I managed it – but those 60 seconds felt like an ageeeeeeeeeeee.

Next challenge was the arm motion – ideally your fist should come parallel to shoulder height then back to your hip with your elbow pointing straight out behind at 90 degrees. Simple-ish. That is until you attempt to jump onto a speeding treadmill and then try to put legs and arms together. But I got there – well near enough there for my first session.

This week's homework is as follows:

1. Keep attempting those 1 min running intervals and reverting back to my shuffle style running as my “rest periods” – Superchick training will be perfect practise for this.

2. Focus on picking up my right heel more as it’s a bit lazier than my left heel.

3. Drive my left arm more as it’s apparently lazier than my right arm.

4. Relax my shoulders whilst I’m driving my arms.

{Clearly my body coordination is whack!}

5. Also I have two more stretches to add to my daily SuperChick stretches. These should help strengthen my glutes. Finally my purple fitball from SimplyHealth’s charity fitball bonanza in Trafalgar Square in March this year is coming in handy:

• Essentially a squat – start with fitball raised above head – squat – i.e. bend zee knees and stick your bum out without dropping your chest. Simultaneously bring the fitball down to chest height (keeping your arms straight) then holding the squat, lower your arms so the ball touches your knees. Return to standing and repeat 9 times.


• Another squat – this time hold the fitball out above the left side of your head and as you squat – bring the fitball diagonally in front of you until it’s knee level on your right side. (Keeping your arms straight and taking care not to transfer your weight from left to right whilst you do this). Stand up from the squat – returning the ball diagonally to above the left side of your head and repeat 9 times. Then swap the fitball to the right side above your head and squat bringing the ball to knee level on your left side- do this 10 times and you’re done. YAY.

This is a voluntary final fitball exercise – best executed out in the open!

So in answer to your question, lovely anon – I no longer shuffle for a whole 60 seconds at a time!! x