It's been a very lazy weekend. I slept late on Saturday. I went for a coffee later in the day but did not do much else. I did try out some new eye make-up that I got in Space.NK; Ellis Faas, Milky Eyes in E204. It's lovely. It has a sponge-like applicator and the colour I got is simply the 80's in a tube. Coupled it with some gold stuff from Urban Decay and voila'! All dressed up and too sick to go anywhere - I was supposed to be going to a gig in Oran Mor but the flu was still with me. I had a play about with the eyes, aunt and cousin came for tea so made everyone spag bol, watched some of the most dreadful TV and headed to bed rather early.
I was up early today and got a lot of work done. I then lay on the couch and watched back-to-back Agatha Christie's on ITV 3. Still feeling rather under the weather. I am hoping to be back on form tomorrow as I need to get into running in a big way. Talking of running, I spotted that my sister's friend is doing the NYC marathon on facebook and wrote to her to see if she had any running tips. She wrote me the best email ever, giving me the best tips on getting started, keeping going and so much more.
Here is the advice, all thanks to Claire - I can see the finish line now! Hope it helps any of you who are in the same worrying position as me! From 0 to 13 miles!!! A huge thank you to CB and good luck in NYC...
"Women’s Running Magazine
Subscribe to this magazine, it is brilliant regardless of your level, motivating and interesting. Lots of useful tips, stretches to follow and I find any day that I feel like i can’t be bothered i read this and it gets me out the house that or the next day!
Runner’s World
Get on the website, again loads of useful top tips, free training plans, advice, lists of runs etc
Iphone ‘run keeper’
If you have an iphone i totally recommend this app. It uses the GPS in your iphone to track the distance you have run, your speed etc and if you want to you can upload it and track it online. A much cheaper (free app!!) than buying a garmin running watch but once you are into it I totally recommend getting a garmin as they just make tracking your pace/distance so easy
Pace
Pace is the biggest issue when you start as generally you are always going to go far too fast. Literally slow yourself so far down that you could hold a conversation and go as far as you can at that...there are plenty of ways to speed up once you have a good based (hill sprints/speed work called ‘fartlek’ where you sprint for say 100m then jog and alternate etc)
BMF/Cross train
If you haven’t tried it I recommend doing something once a week like BMF that involved circuits/cross training and working out outside and the group thing is great to keep you motivated. Scary if you have never done it before but so much fun, means you don’t need to think about what you are doing and generally they are super encouraging and helpful and an brilliant way to build your fitness, work on your ‘core’ (middle bit of your body that you need to be strong to help avoid hurting your back etc when you are running. If you cant get to BMF, maybe one session a week in a gym or an exercise video including squats, lunges, press ups etc will help immensely and ideally some bike work where you push up the resistance for a minute and get off the seat then drop down and drop the resistance on repeat etc.
Music
Get a ridiculously awesome playlist and update it regularly! And earphones that tuck over your ears make things much easier!
Food and Water
So immediately around a run:
Best to eat an hour before you go (I always have about a 3rd of banana and a handful of porridge or a couple of oatcakes but find something small that gives you energy...both of these running folk say are amongst the best you can go for and bananas are your new best friend). After you finish a decent length of run (from prob 3 miles on) you have a crazy fast metabolism scenario when it is best to eat straight away (within about 30 min but basically as soon as you can after you stretch). Not only is it fab as you burn calories faster, it is important for helping your muscles recover. Your muscles to recover so they don’t ache etc and can repair themselves want carbs/iron etc so there are loads of recommendations like baked beans, egg (poached/boiled) spinach etc that are ideal and makes for something to look forward to as you head home! Water after a run is super important too. There are various views about drinking while you run but generally i buy into the view that as long as you are suitable hydrated you shouldn’t need to take water unless you are running for more than an hour but make sure to drink when you get back. Again sports energy drinks you really don’t need unless you are running for over an hour (which is when you start to lose the essential salts etc that they replace).
Generally when you are running lots:
You are putting your body through lots so fuelling it is important and generally avoiding anything process is basic but helps a lot cos it the salt etc impacts on your hydration etc! Basic stuff is drink a litre of water a day (this is minging but go by the colour of your pee to check you are hydrated enough), no fizzy drinks and minimise caffeine as much as possible.
Slow release carbs are the thing (sweet potatoes are great) and when you run the pounding on your feet can impact on iron levels in your body apparently so things like spinach, broccoli etc are good basics to make sure you get plenty of.
Also to help muscles and energy levels etc essential fats are important (so things that typically get a bad rap calories wise like avocadoes, nuts, toasted sesame seeds, sunflower seeds etc in salads as well as drizzles of olive oil) are actually really important.
Stretching
Some people get shin splints or what you can get is called ‘ITB’ which means your bum basically isn’t taking the strain it should as it is not strong enough so your thighs take more of the strain which pulls on your knees so although your knees hurt it is actually your bum which is the prob so you have to make sure you are doing lunges, squats etc to strengthen them and stretching really well after runs and in between runs. Warming up and stretching really saves the muscle pain and if you can start with this as your habit you will save yourself so much hassle in the long run. Also once you are properly training for the half, getting a sports massage every few weeks once you are running 15 miles a week plus really helps stretch out the muscles deeply.
Find a buddy
If you can find a running buddy who runs at the same speed who you can agree days etc helps immensely. If you don’t know anyone, check on runnersworld or the online ‘women’s running’ site.
Clothes and trainers
Start with a decent pair of trainers and go to a proper running shop and get gait analysis. Some people ‘roll’ there feet naturally so certain trainers can correct it and stop ankle/shin pain. Generally good brands are saucony, brooks, asics. Fashion brands like Nike etc tend to be less well engineered for running and supporting your foot. A new pair now would certainly take you through to the half marathon although to be sure the padding etc is all spot on every time i start my 12 week countdown I buy a new pair. Never get a new pair less than 6 weeks before a half marathon, you need to wear them in!
Also, be sure you have a couple of t-shirts/running trousers you are comfy in. My basic kit includes a lightweight waterproof jacket, a long sleeved and a short sleeved sports top (make sure it is a fabric that ‘wicks’ away moisture as that stops you getting hot and bothered or cold if you are sweaty if it stays on your skin). If you feel you need to take water, get yourself a ‘running’ water bottle which looks like a sort of oval doughnut so easier to carry than a bottle!
Planning routes/days etc
Plan your route in advance (www.walkjogrun.net) and look a week ahead at what you are up to and plan in when you will run. When you are starting, best to have a rest day in between runs, will help with recovery.
Epsom salts
Get some! A cup or 2 full in a bath helps break down toxins in your muscles (e.g. lactic acid build up) therefore minimises achiness.
If you miss a session
Don’t be bothered, just run the next day. Generally though if you are tempted to skip a run I always find it helpful to think, ok i don’t want to do this, what if I just run a shorter route....every little is distance banked that helps you improve.
Sign up for 5k & 10k
Getting experience before the GNR of having a number on, managing the excitement and adrenalin of running in a big crowd ‘race’ and overcoming the temptation to run faster than your pace is important. I would have a look at the race for life’s – see if there is on at the end of April or in May and sign up. Do it today! Also a 10k, sign up one ideally end of May or June. It will help your confidence and get you used to it and little milestones to think about. Chunk it up!
When you get to the point where you are crossing the line at the great north run, i swear you will feel like an absolute rockstar!"
Best advice ever. I am getting Mabel hammered this week and I am getting my gait analysis done next weekend and getting all my gear (the proper stuff and not just my 1980s t-shirt and a pair of leggings with holes in them). Time is tight so I am going to start my 0 - 5k program next week and do it during lunch at work.
Saturday
Food: protein shake (Vanilla), egg white omelette mid-morning, turkey breast and salad for lunch, almonds for late-afternoon snack, protein shake (Vanilla)
Supplements: Thermobubbles, Vitamin Superjuice (Lemon), Flush and Cleanse, Hoodia
Exercise: zilch
Sunday
Food: protein shake (Vanilla), egg white omelette mid-morning, protein shake (Vanilla), almonds for late-afternoon snack, roast chicken and kale for dinner
Supplements: Thermobubbles, Vitamin Superjuice (Lemon), Flush and Cleanse, Hoodia
Exercise: nope
Kikicee
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