Holiday Work Outs

I know, I know, I have done it again and left it far too long in between blogs. I had a good excuse though, I had two holidays :)

Two holidays is a lot for one month and the extra eating combined with a lack of exercise can sometimes leave you feeling a tad podgy. This year I took steps to ensure I could minimise the excessive bloat.

The first thing I did, and it sounds very simple and straight forward, but I am sure a good chunk of you will agree, is easier said than done, I wasn't greedy. I went with the mindset that I would have one naughty thing a day. While this wasn't always the case, I did make sure to not have a dessert if I had an ice cream that day, and I tended to have one naughty meal and then tried to eat as best as I could for the other meals.

Generally, breakfast and lunches were healthy, but if a naughty lunch slipped in (cheese toasty I am looking at you) I kept the portions small.

In Sweden we spent all day walking around, so even if there was time for a workout, we certainly did not need it. Our best was 26,000 steps in one day. But in Cyprus, where we lounged and lazed, we had to work out but of course, being on holiday, we didn't want to waste precious tanning time so it had to be quick and effective.

The key was to do it first thing in the morning before it got too hot. I developed a quick (roughly 16 minute) HIIT routine designed to burn fat. I did it when I woke up before I ate to put my body into fat burning mode. Even though I did it at 9am most days while the back garden was still in the shade, it was brutal. The temperature was HOT HOT HOT and I was doing this in 32-35 degrees. Please bare in mind that you should only do what you can in this weather as you don't want to overheat and make yourself ill.

Matt and I also did a couple of 1.5mile runs. Sounds short, but you try running with the sun that hot pounding on your back. The extra sweat made up for the extra miles trust me.

So here is my HIIT Routine: It worked in 30 second stints and followed the same pattern of 30 second cardio burst, 30 second body weight exercise and 30 second rest. At the end of the routine, I rested for a minute and then repeated this two more times totaling 3 sets.

Mountain Climbers: Get on all fours into plank position. Bring your right knee up to your left elbow and then back. Repeat on the other side. Continue this pattern as fast as possible for 30 seconds.

Squats: We all know how to squat! Make sure your knees don't go over your toes and work and getting your bum lower to the ground each time.

Rest 30 seconds.

Burpees: My nemesis. Stand up straight, drop to the floor with your hands flat on the ground and jump your feet backwards. Jump your feet back towards your hands and then come back up and jump. (I did a knee tuck jump here sometimes - jump variation is up to you) And repeat the whole process. Sounds easy enough right? See if you still think that after 10 burpees.

Push Ups: Harder than you think. If you're a beginner, try the easier variation and put your knees on the floor.
Get into plank position and slowly lower your chest to the ground and come back again. Go as slow as you need to, it's better to do a proper push up then 20 half assed ones.

Rest 30 seconds.

Jumping Jacks: These are the fun ones. We all know how to do these. BTW, does anyone know if there is a difference between jumping jacks and star jumps?

Walking Lunges: (Walking part is optional) Lunge your right leg forward bending your left leg until the knee almost touches the floor. Each leg should come to a nice 90 degree angle. Now repeat on the other side. Do this on the spot or get some momentum going forward  to walk.

Rest 30 seconds.

High Knees (or run on the spot if you're tired): Simply run on the spot but try and bring your knee up as high as it will go. If you really push yourself, your heart rate should soar.

Plank: Depending on the floor (I had a hard tiled floor) Put your hands or your elbows flat on the floor, toes balancing out behind you and hold your core tight. 30 Seconds is a piece of cake ;)

If you're not sweating, you're not working hard enough!
Rest for One minute and repeat the whole process at least two more times. Hardcore folk can do 5 sets!

This is made easier with an interval timer. There are plenty of good apps available, the one I use sounds a great load noise every 30 seconds and is literally called IntervalTimer on the Apple App Store.

Of course, this doesn't have to just be a holiday work out. Try it at home when you're short on time. Let me know how you get on!

Bye bye excessive exercising!

We have all done it, spent one or two hours switching from cardio machine to cardio machine in the gym in an attempt to erase last night's pack of biscuits.

This past year has taught me a lot in terms of exercise, by no means am I an expert but after two years of religious one hour 30 minute gym sessions, five times a week with no change to my body, I began to feel a little fed up.

A combination of three things turned my plateau around. Weight training with my other half, extensive research and reading on my part, and a friend of mine gaining more and more qualifications as a personal trainer and using me as a guinea pig ahead of new classes such as GRIT.

One way to sum up what I learned this year is - longer doesn't always mean better. I got really fed up of not getting home until 8.30pm and not being able to sit down until I had washed, eaten, washed up and prepped the next day's lunch.

And so the shorter more intense bursts of exercise were born. I realised I didn't need to do cardio every day, in fact, I now only do cardio two to three times a week (two more often than three). And in this last year I have seen a bigger change in my body then I did in three years of mindless rowing and running.

Swimming, running or sprint intervals on the treadmill are my new go to cardio workouts. Swimming, as I have more than likely mentioned before, is very relaxing for me, even at a fast intense pace and running shorter distances has really helped my limbs recover from the damage I was doing constantly pounding the pavements - a marathon runner I am not. 20 minutes of intervals on the treadmill of 30 seconds sprint, 30 seconds jog, really makes me work hard and it has a better after burn affect than jogging for an hour.

I also do weight training a minimum of three times a week, targeting a different area of the body each time e.g. back and shoulders / legs and biceps (routine courtesy of the boyfriend). Sometimes I do a GRIT weight class which targets the whole body and incorporates body weight training too which is probably the most effective of them all.

Strength training is the key to building muscle which in turn burns more calories. But you must make sure your form is right and that you engage your core during every exercise to really feel the benefit and prevent damage. If that means a lighter weight, then that means a lighter weight! Don't let your self-confidence get the better of you, more reps with a lower weight done well will end in much better results than a strained rep with a heavy weight.

I now find myself at the gym for one hour three times a week and fit in two to three 30 minute cardio sessions. I get more time at home to relax, my clothes fit better and I don't have the constant fatigue five mile runs used to bring.

Beach running

When I was on holiday recently, I decided to have a go at running.... on the sand.

I hated it. It was hard and slippy and I couldn't understand why people love it so much.

That was before I had another go on Sunday with Matt.

We went for a weekend away at Filey, East Coast and we stayed in a beautiful house on the cliffs overlooking the beach and sea.

The best holiday village ever

My mum has a caravan a couple of miles down the road so we decided to run to see her. (Did I mention we left the car there the night before during 10th wedding anniversary celebrations involving alcohol).

And do you know, I couldn't have enjoyed it more. The sand was wet, I think that was the key to it. It was more solid but gentle on our joints. It was easy to run on, much better than concrete and the view was spectacular. The sea air really made me feel healthy and I thoroughly enjoyed every minute of it. Even the part where we thought we might get stuck (the tide wasn't very far out).

Not the most flattering photo but evidence that I did it

All in all, as Matt and I share a love of fitness we completely relished in it and it just added to our lovely weekend break together. I think next time we will go further and do it because we want to - not because we have to, which was initially  the case.

It wasn't a long run, only a couple of miles but I couldn't have enjoyed it more. Running with Matt, along the beach, next to the sea. And to top it off, the sun was blaring down. Completely enjoyable. I highly recommend it to any runner.

Just don't do it on loose sand in 30 degree heat, that is miserable! Lesson learned. British beaches are the place to run.

Beautiful

The Color Obstacle Rush

I don't often take part in organised runs or races but when I do they are so much fun!

Twice now I have done a color run (It irritates me that it isn't colour - but I digress) and both times have been hilarious.


Last year was just a 5k event which was done in an attempt to get a couple of friends running. This year was done with a group of friends from the gym, so the fitness elite and it was a bit different. This one was an obstacle course, too.

The big, bouncy, inflatable courses just made the running part a doddle while you cried with laughter trying to sabotage your friends (or in my case, become a victim of sabotage) as you all try to dip, duck, dodge and dive though the bounce castle barriers.

Don't get me wrong, for the five of us it wasn't the biggest challenge but it was a great way for us all to get out together and have a laugh. To be able to get out of the house - or the gym - and do something that is in line with all of our favourite pass-time (sport/fitness) was excellent and just what we all needed.

We went in crisp white and fresh and what came out at the other end was a mish mash of colours in a tie dye frenzy.

The feeling of camaraderie at the end of an event like that is something that needs to be experienced first hand and for those of you who want to enter your first run or race, one like this is well worth the cash!

Five victors

The Girls

Feeling successful and ready for food

Matt and I in good spirits

Hot Holiday Bods

When I say hot bods, I mean temperature, because wow was it hot when we tried to keep on top of our fitness levels when we holidayed in Cyprus last week.

It was tough! But, I just wanted to write a post to show how easy it is to tie in a workout without the gym or any equipment.

Myself and my partner Matt, did a couple of shorts run. They were short because it didn't matter what time of day it was, it was sweltering running or not running, especially as we were not accustomed to 30 degree heat.

But, I highly recommend even a short run along the sea front. I personally hate running on the beach but most places have paths along the top of the beach which are ideal to run on. It is so serene and beautiful running alongside the sea. It would make even the most dubious of runners enjoy themselves.

Alternatively - a routine such as my 12 minute workout is perfect for a quick and effective way to get your heart rate up. It can be done anywhere and adapted slightly if needs be.

Incline push ups

That is exactly what we did about half way though our holiday when we had a slightly overcast morning.

The 12 minute workout was our cardio and then we continued to do some body weight exercises. We used what we had to create a good routine. As it was the only day with a bit of cloud we used the opportunity to push ourselves and have a bigger session to feed our craving for the holiday.

We have been looking into a lot of doubles exercises lately and these push up taps were something new. We both loved them. It looks like a simple exercise but it isn't, you can really feel it working your core and balance. It is a great upper body work out.

Push up

Touch

This exercise, in which you both do a standard push up (keeping your body in a straight line) and when you come up, clap your right hands together, return to push up position and repeat but using the left hands.

It targets the chest, triceps and core whilst also testing your balance.

So, as you can see, even for a wannabee slob like myself, there is no excuse to fit in the odd workout here and there while you are on holiday - but please make sure it isn't your soul focus and you do relax. That is what holidays are for after all.

The running bug is back

Just over a year ago I wrote a post  proudly telling you all how pleased I was to have finally run five miles.

I will never forget the sense of achievement I felt as a relatively new runner to have reached that milestone. And that feeling continued for the next few five milers until it just became the norm.

Suddenly I was easily running 10k three times per week. Running makes me so happy, it gives me a sense of freedom and accomplishment.

So you can imagine how miserable and disappointed I have felt with myself these past few months when I let my cardio fall by the wayside.

My strength is at an all time high and I got carried away weight training. I barely looked at any cardio machines in the gym let alone the treadmill. And when I did think "I should go for a run" I was easily swayed against it when I looked out the window and it was dreary and dark. A poor excuse I know - and not the Kirsty I know.

A lot has changed in my life recently though, so I had to do a lot of adapting to do.

I have attempted to go on a few runs recently and not found it too pleasant. To be fair the last four miles I did, I did on a very full stomach after eating out so the stitch which plagued me was nothing but my own greedy fault.

And then a friend of mine who is a gym instructor, asked me to go for a run, and being with her really kept me moving forward. We did 4.5 miles and I felt great. I know I can do more I just let myself believe I couldn't and I got a bit lazy if i'm honest. The warm and comfort of the gym and the free weights had a stronger pull than I realised.

However, it was after this run that I realised, I am still capable of my five and six miles I just have to push myself.

So today, my gym plans were delayed so I didn't think about it I just went. And got to my five miles again. Yes I struggled and there were times I wanted to stop which is the case during most runs but I didn't and I survived.

Yes, I know to a lot of people five and six miles is not a long run but to me it is and I am happy to keep it at that. Extra long runs are saved for special occasions.

So, I learned something from this. It is all about confidence and belief in yourself. I had let myself think I couldn't do it anymore, so I didn't. But as soon as I strapped on my stubborn head (which I am renowned for) I proved to myself I can still do it. And now I have the running bug back I want to keep doing it.

And so I will...

Free running

First of all I would like to offer my apologies for the month long hiatus. I have had some personal issues to deal with but I am back!

Throughout all my troubles running has been an escape, a place for me to feel free and lose myself in thought.

Just putting on your trainers and running with no knowledge of how far you might go or where, has been delightful.

Don't think I do that every time, most of the time I know exactly where I am running to, how far and roughly how quickly I can do it. But once in a while I just get out and go. Something I want to start doing with my bike too! Which has been neglected during the cold winter months.

From Alain Limoges on Flikr 

But one thing I really appreciate, is crisp winter sun blaring down while you run. It make's the run so refreshing.

I need it at the moment! I am so sluggish, I have not been eating very well and have had to limit my runs due to my ankle.

I tore the ligament in it last year and I felt it happening again. Something I learned from last year was if you can feel it twinging then rest it. You'll be out longer if you don't. It has been difficult and it does make me feel frumpy not getting my miles in but it is worth the rest. 

I intend on putting in a few miles in the coming days though so it will make me feel better. Tomorrow I am putting on my trainers and going with not a care in the world. 

One thing I have also noticed which is worth mentioning is my pace. I have added an extra minute per mile on to my average speed. This can be attributed to interval training and running with a faster partner. 

Happy running.

Fasted run

What a mistake - this is something I will not be doing again.

I decided to get up and do a fasted run. I haven't done many medium to long distance runs for a while due to my stomach (see previous post).

So when I was in Yorkshire - and we all know how much I love running in Gods County - I thought, get up and go!

That way I had the rest of the day to visit the family. I have done a fasted run (running first thing before eating anything) many times before but in hindsight, this has been when I just did short distances like two or three miles.

Any more than three I should eat, especially as someone with low blood sugar.

So I set off and I already felt a little ropey with the stomach problems (IBS) but I know that once I get into a run I am fine.

Well, this route I know is a good four miles - a nice distance for easing back into the outside world.

It is a great run in the open countryside, there are challenges to start with as I stumble on the slippery, muddy tracks until reaching the concrete. That makes me slower and uses extra energy reserves as I am so focused on not falling or doing the splits.

I got about one and half miles away and felt faint and terrible. It felt like I was so close to two miles but so far. I knew if I went two miles I would have another two miles back, which normally is a breeze but my body was screaming to stop. And I hate stopping! So I turned and back I went.

I ended up running past my usual junction to head in the direction home thinking I would at least try another. That was another mistake. That was so bogged down I didn't even attempt it.

That turned out to be a good thing because it made me go back on myself giving me an extra third of a mile on my run which made me feel slightly better for cutting it short.

Safe running guys, you live and you learn!

Mind and Body

I am always saying when out on a run either by myself or with others "keep going your mind will quit long before your legs!" - but now I am not so sure.

I hit the road last night eager to run my comfortable five mile route but my legs did not make it an easy or enjoyable one.

Physically and mentally I felt I could keep going but my legs hurt! They felt like they wanted to drop off.

Every runner knows the feeling, when your legs feel heavy and like they're dragging.

It was awful.

The worst part was knowing I could do it. I pushed myself and didn't stop but all the way I was cursing myself for that stupid phrase - I now know why others hate me when I shout it at them!

I do still stand by it, your mind is weaker than your body but I have at least now learnt there are exceptions and this was one of them!

After a week off from running I think my body will be in tip top shape ready for a nice big jog!

Happy running!

Why we run

Why We Run by Robin Harvie.


I have never written a book review so please bare with me here.
I recently completed Robin Harvie's Why We Run. It was a book I was at first unsure of because I don't tend to read biographies or autobiographies.

But as a keen but amateur runner I thought this would be a good read. And I was right.
It is a truly emotional tale about an addiction to running and bettering yourself -something I believe most people aspire to in some way or another.
You really feel like you are on this journey with Robin and you can't help but empathize not only with him but his wife too.
Not born a natural runner, the things Robin has accomplished are incredible and something that I envy, as I know I will never manage the majority of his achievements.
This is a story about the Spartathalon in Greece. A 246km, 36 hour race that follows the footsteps of Pheidippides, an ancient Athenian long distance runner, who in 490 BC, before the battle of Marathon, was sent to Sparta to seek help in the war between the Greeks and the Persians. According to the ancient Greek historian Herodotus, Pheidippides arrived in Sparta the day after his departure from Athens.
Robin's goal is to complete the remarkable race and all the way through you cannot help but root for him.
It is so well written. At one point in the book, Robin gets incredibly lost on a long, hot run and you can almost feel the pain he describes both physically and mentally. My feet were throbbing just reading it.
One thing is for sure though, as a short distance runner (I never go more than eight miles - usually six), it really inspired me to run more.
Every time I read it all I wanted to do was get up and run and challenge myself.
So I would dub this book as heartfelt and inspiring. Worth a read if you like a little run once in a while.

Training and gaining - Getting others fit!

So I recently embarked on a mission to get my brother's girlfriend fit.
Katy, has been complaining about her fitness for a while now and asked me for help.
This was a challenge I was more than happy to accept.
I love keeping fit and the chance to inspire and motivate someone else to do it really excited me.
One thing I learnt last year in particular is, cardio is not the key.
A good mix of cardio and weights (I like doing body weight exercise) is the way to get good results.
This is the mistake I made at first.

So the local park where she lives, Pontefract Racecourse, is two miles around. So we set off on a power walk with two little bursts of sprinting.

We stopped half way around and did some body weight exercises.

I wanted to do an overall workout with her so I chose a couple of my favourite exercises that best work each muscle group.

We did two arm/chest exercises, two leg/bum exercises and two abdominal/core exercises. We did three sets of 10 for each exercise.

Katy and I stopped at a bench and used it for tricep dips. These are something I struggle with too so it benefited me. I want to improve my upper body strength.

Tricep dips.
To do this safely you should position your hands shoulder width apart on the secured bench and slide your bum off with your legs extended out in front of you.
Push up with your arms to straighten them, leaving a slight bend then come back down so your elbows are at a 90degree angle.
That is one repetition.

Katy's first tricep dip

We then did squats.
Everyone loves a squat and who doesn't want a perky bum?
Stand with your feet hip width apart and keep your back straight. Slowly push your bum towards the floor so that your thighs are doing the work. Do not let your knees go over your toes and treat it as if you are going to sit down. As you lower down bring your arms up in front of you. Slowly come back up.
That is one repetition.

Mountain climbers.
These are great for your core, upper body and cardio fitness.
Get in the press up position with your hands directly under your shoulders and arms straight.
Keep your body in a straight line from your ankles to your shoulders. Lift your right foot off the floor and bring your knee up to your chest as close as you can. Move your leg back to the starting position and do it with the left knee.
That is one repetition, the better you get, the faster you can go.

Push ups.
It is a personal mission of mine to perfect the push up!
Assume the plank position with your hands directly under your shoulders and toes stabilizing you on the floor. Keep your body straight as with the mountain climbers.
Lower the body keeping your back flat and look in front of you until your chest almost reaches the floor.
Keep your elbows tucked close to the body. Keep your body tight and engaged and slowly push back up.
That is one repetition.

Lunges.
I love a lunge, I love the stretchy feeling you get in your hamstring. I lunge everywhere!
Start with your legs hip width apart, your hands on your hips and your abdominal muscles engaged.
Step forward with your right foot, keeping your back straight, and with your left foot lift onto your toe.
Bend both of your knees so they are at 90degree angles but do not let your right knee go over your toes.
Push off your right heel to return to the starting position and repeat with the left leg.
That is one repetition.

We both started to tire at this point

Sit ups.
There are loads of variations for sit ups, I chose to have Katy cross her arms to punch my hands so it worked a bit more of her core, gave her a point to work towards and it is generally a bit of fun. (I'm pretty sure she wanted to punch me at this point anyway).
Lie on the floor with your legs bent and feet planted firmly on the ground. You can ask someone to stand on your feet or put something on top of them to help you - I stood on Katy's.
Put your hands behind your ears and slowly lift your head first and then roll up, imagine each individual vibrate coming up one and a time.
That is a sit up but I took it a little further.
Once up at a 45degree angle I made Katy punch my left hand with her left hand making sure she twisted her body and then she punched my right hand with her right hand. This worked her obliques as well as her abdominals.
She then slowly lowered her upper body back to the ground.
That was one repetition.

After repeating the exercises three times we continued around the park. We switched from walking to jogging on and off to try and raise her heart rate.
Once we got to the end Katy said she wanted to hurt me but she felt good and I felt good for helping her, so job done!

At the end of it all we both felt better!

I hope this inspires someone else to give it a try.

Festive feasting and running with Rudolph

Okay, so I didn't exactly go running with Rudolph - what can I say I am a sucker for alliteration - but I did go running on Christmas day.

So what? I had this to burn off....

I also had a shiny new high vis jacket I just had to try out, not that it was needed in the blinding, winter sun. Yep it was one of those glorious days today in ye ole' Yorkshire.

All I wanted for Christmas (sad I know) was a high vis jacket, now the nights come early and it is dark for what seems like 24 hours of the day, I have been putting my life on the line to pound the pavements.

Yes, high vis and sunglasses combination, and what?!

I have been sticking to the streets to run on an evening purely because the tracks are too scary in the dark! Haha.
But most of my running clothes and jackets are black, some maybe with a splash of bright colour but not enough to ensure my safety. Now I am more eager to get out and run a couple of times per week.
I haven't run to often lately, I have been a bit under the weather but I will not let it beat me!
So I slipped on my trainers and off I went this morning to burn up an appetite ready for my Christmas dinner.

What a bright and beautiful run 

And what a great, refreshing run it was. I felt so much better for it and I love taking in the fresh air of the Yorkshire countryside. And as we all know, this is one of my most favourite routes.

Merry Christmas, Happy New Year and good running!

A running stitch'uation

Out on the open road, looking forward to running a new route in Villamoura, Portugal.
It was set up to be a delightful run. It ended up being one of the worst runs I have ever had - at first anyway.
Off I went, slightly uphill at first, but I was enjoying it.
I love the challenge uphill presents because most runs are flat, but this one was bearable.
Usually it takes me around 15 minutes to get into a run and four miles before I am really comfortable. About 10 minutes into it I got a stitch, something I have never had whilst running before.
And my god was it painful. I am one of those who refuses to stop while on a run, I feel like a failure if I do.
I have even run through severe bouts of sickness. Doubled over, holding back the vomit, I have still carried on.
I did try to push through it but it stopped me in my tracks. My legs could have carried on and my mind was good to go but the pain in my side was excruciating. I was putting pressure on it in an attempt to compress the pain.
Who knew something as simple as a stitch which we all suffered as kids, could really be so painful.
It hurt enough to combat my stubborn nature.
As it was my first "stitch up" since becoming a jogger and with it coming after running only a short distance, I felt I had to get to the bottom of it.
It was around two and half hours since I had eaten, however it could have been the food I ate.
I had sushi for lunch, a chocolate pastry for dessert and shop bought granola for breakfast.
The combination of high sodium and high sugar foods must have had something to do with it.
It got me thinking about my diet in general. It has not been up to scratch lately and it made me feel guilty.
A bad diet can only lead to bad running. So it is time for a change. A 10 day detox and clean eating from now on. I am determined to eventually quit sugar but as we all know it is extremely addictive. It is also in everything! So it may take a while but it is something I am willing to be patient with.
On a more positive note. I was feeling rather disappointed about stopping due to the stitch and had resolved to take the shorter route home. But as I pushed through the pain barrier I started to feel better. Before long I felt stronger again. I ended up doing a much longer route then I initially thought.
So what began as a bit of a disastrous run turned into a successful, enjoyable jog.
Bur the moral of this story is bad diet = bad running.  

Park run problems

I did a park run for the first time yesterday.
As someone who regularly runs five to eight miles - five easily - I saw it as an opportunity to work on my pb (personal best).
Needless to say, my PB was the last thing on my mind.
Park Run UK is a weekly event staged in towns and cities all over the UK where runners of all abilities can join together and run, walk or jog 5k around local beauty spots.
I know what my body can do and how I can push it. I also know it takes me about 15 minutes to settle into a run and get into my stride. So I don't know why I was surprised with my speed and that it felt tough. By the time I had warmed up I was already half way round and had the mentality of just wanting to finish.
I did it in 27 minutes 58 seconds. Slower than the previous 5k race I did which was around 25 minutes.
I came 94th out of 300+ so it could have been worse for my first go while I got to grips with the mechanics of the race.

A detailed results table

Battling through the start line dodging all the slower runners was a nightmare for me. My patience is thin which is one of the reasons I love running alone - another obstacle I faced during the run.
Ducking and diving around other runners also proved difficult, I felt I had to over take a lot which uses extra energy that I like to save on just going forward. 
Next time I will try to start nearer the front.
The results table updates online automatically every week helping you work out your PB. I know I can do better and would have loved to but now it gives me something to work towards.
Next week I have been roped into volunteering so I will have to wait until the week after but that gives me two weeks to train. And train I will. I want to get under 25 minutes.
I am realistic I know that it is unlikely I will go from 28 minutes to 25 straight away so if I get under 27 I will be happy.
I do love having a goal.

Fitspiration

I had not run in eight days. Not because I was injured for once, but because I lost all motivation.
I temporarily felt bored by running.
Luckily that phase has passed and I do not know how or why.
The track I usually run on just does not appeal to me at the minute and I cannot explain it.
But I have found a new route which has more than one benefit.
It incorporates hills, climbs, flat, different terrain and a segment running with a friend.
My good friend and work colleague wanted to get into better shape. He cannot run as far as me so to get my miles in I run to his house, collect him, run with him and then run home.
It motivated me to get back out running again.
Seeing my friend getting fit inspired me to keep up with my fitness and not to let it slip.
Knowing that I am the force that is helping him is also a great motivator. I can't let him down.
I'm doing a 10k in a few weeks with two friends and they have turned it into a competition.
I usually run between five and six miles but I ran 6.4 today.
It was great knowing I could do that distance easily and it gives me a bit more confidence for beating them.
I would not have run that far had I not seen my new running buddy and been inspired by him.
So if you have learned anything from today's post I hope it is this.
Other people are inspirational.

Colour run fun

I might be a little bit late blogging about the colour run but never the less it is worth a post.
I recently ran a colour run with two friends, both of whom I run with separately. 
One of them I enjoy running long distance with, the other I am sort of training.
So we were all of different abilities but it did not matter. It was so much fun. 
I certainly recommend doing a colour run. They may only be 5k which to some is a short distance but it is not about the miles. A colour run is more about the atmosphere and enjoyment of running surrounded by people who also want to get smothered in colour.

Celebrating crossing the line

I have to admit, I did not hang back for the boys I ran on at my own pace. But the pride I felt when my friend crossed the finish line having run the longest distance yet was unbelievable. 
I love that he is starting to run and enjoy himself. 
The sun was shining and everyone was in good spirits, some people walked, some people did two laps some people jogged. There was a huge variety of people all with smiles on their faces and it was uplifting. I had read on many other blogs from marathon runners and serious runners a like that they still do colour runs. Because they are an experience and one that everyone should have a go at. 

Holiday blues

I can only apologize for my lack of posts recently. I have been working my butt off for some exams I had to sit and then I went on holiday - pause while the jealousy kicks in - so I have had a lot of other things to focus on. But now i'm back and you have my full attention.

Anyway back to the post... 

I have the holiday blues but not the typical type. I have the holiday blues of a food and fitness fanatic. I have had the most relaxing 10 days baking the heat of Cypriot sun. But unlike the more sane part of the population – relaxing for me includes incorporating exercise.
Without it I become jittery, anxious and convinced I’m becoming fat. Running also helps keep my head clear and my mind calm. So the 39 degree temperatures did not stop me from running. I promised myself I would go for morning runs before it got too hot. Not every day, I was on holiday after all. I am naturally an early riser so 8am runs came easily the first few days. But, as everyone knows, the sun and the heat can tire you out and make you lethargic. 

It was even baking in the evenings

The fourth day in I woke up at 8.45am at which point the heat was already searing. It was no time for a run. That was fine, as I said I wouldn’t do it every day. The next day was fine, I got up and ran but each day was hotter than the last and it got to a point where I thought I would be sick while running. Never the less, I soldiered on because the route I was doing was only a 15/20 minute run. Short and sweet but enough for a holiday.
But then I woke up late two days in a row and it started to spiral. Now I really started to feel agitated. Normally I would do between 45minutes to one hour exercise, six days a week. So the lack of activity combined with what I like to call the holiday affect – You eat stupid amounts of unhealthy food but are made to believe it is ok because “you’re on holiday”, - spelled trouble. I don’t have enough fingers to count how many people have said that. I am an emotional eater anyway, so if I eat badly I feel like a failure and convince myself I may as well indulge on everything in sight and I can start again tomorrow. This coupled with “you’re on holiday” gave my greedy side license to gorge. So between the guilt and the gluttony and the short, sparse runs, I have come home with the holiday blues. I feel like there is a lot of hard work ahead of me to combat the crux that comes with holidays.

There was an old lady who swallowed a fly

Has anyone ever asked her why she swallowed the fly? I don't think so. Maybe it is because she doesn't know how to control her breathing properly while running?
That is definitely the reason I swallowed about 50 flies tonight. I was running in unknown territory so it was more like a little exploration exercise, however this meant I came across big steep hills with rubbly terrain so I had to push myself quite a bit. This is something I enjoy but I was sucking in the air and I must have inhaled a large population of the little field flies that were hovering around. I can deal with that, it's the bigger flies that you feel hitting the back of your throat that I have had enough of.
So after my run I got on the web and did a lot of research. Turns out the gob flopped open approach is actually my best bet. Great, come at me flies, looks like I have no choice but to get the extra protein down my neck.
So, I made it sound like I struggled and I was huffing and puffing, this isn't quite the case. I was ok but for the last few runs now I have thought, I really want to learn proper running form and technique.
I was under the impression breathing right while running really helps your performance, and it does but I need to test out the recommendations first.
So naturally most people breath and their chests move right? Well this is wrong.
Belly breaths are the way forward. Big, deep, slow breaths that make your belly move and your chest stay still are for the best. It means you are getting more oxygen into your body and breathing deeper and slower.
Your best bet is to practice this at home first. I have been sat here doing it for about an hour. It is actually quite relaxing. Again, I'll have a go when I'm running tomorrow and find out if it is easier said then done.
According to many sources on the web it is also best to have your mouth open, it keeps your face muscles relaxed and your mouth takes in more oxygen than your nostrils.
It is also recommended that you work on finding a pattern, for example breathe in when you take off on your left foot and breathe out when you land on your right. Obviously this will be entirely individual and will differ depending on speed, terrain etc.

Back on the track

Wow did I pound the pavements today. 
Anyone who loves to run will appreciate where I am coming from. I hurt my ankle running one month ago and made the stupid mistake of pushing through it. It meant I spent the rest of my week off limping around. But after 10 days taking it easy, the weekend came and my ankle was feeling better. After one too many vodkas I decided to sprint home from town. 
What a huge error on my part. I further hurt my ankle. Terrified of doing more damage and having to "rest" my ankle for longer I vowed to take three weeks off from running and stick to low impact exercises like swimming, bikes and cross trainers. 
Running for me is a form of stress relief and body wise, I react to that cardio and stay leaner when I jog then any other exercise. 
So these other exercises have not been cutting it. But today my three weeks were up! I rolled out of bed first thing, strapped on an ankle support and off I went. I iced it last night pre-run because, well, what would it hurt, and iced it after the run. Low and behold, the day is over, I have spent it all on my feet and my ankle feels fine. Hallelujah!  
Words cannot describe how much I needed to run. I only did three miles. Initially I only intended on doing two miles to ease the ankle back into it, but I just can't help myself. I will stick to three miles this week, up it to four the week after and then hopefully I can get back on with my five mile runs. 

Binging

I was fully prepared tonight to blog about my achievements of the day. I am sorry to say that will not be what I blog about but I will tell you all about my failures.
My post was supposed to be about how I had some little treats today, a couple of pieces of chocolate and a small amount of birthday cake (co-workers birthday, we all know the score) but at the last hurdle I failed.
Unfortunately I cannot mentally get it into my head that it is ok to have something naughty as long as it is in moderation. I go into this mindset as soon as I eat something bad that I have failed so I may as well eat everything I want in one day, get it out of my system and start better tomorrow.
So, when 9pm came and I had managed to enjoy three very healthy meals and a few small treats I felt very smug and proud of myself that the little voice inside my head hadn't got the better of me.
But I am sorry to say the one little Thorntons chocolate that wouldn't harm turned into six and then before I knew it I had binged on everything.

The cake that started it all

I don't tend to have bad food in like chocolate and biscuits but I had caved earlier today and bought a small bag of chocolate (which would be fine if I could managed one or two a day but I can't). I'm like Pringles, once I pop I just can't stop. Before I knew it I had finished the chocolates, eaten two bowls of shredded wheat and nibbled on just about everything in my fridge.
To be completely honest I have really fallen off the bandwagon lately. I lost quite a bit of weight and started to feel great so I began to go a little bit easier on myself. But that turned into ooo just one won't hurt, maybe another, oh I may as well have that and slowly I am putting the pounds back on. It is a slippery slope and one I need to fight. Willpower is something I have never been very good with. So tomorrow is a new day, and I am going to eat well, do a massive workout and set myself up for a clean eating weekend. Starting Monday I am going to feel energized and refreshed. It will set me up for a good week. I am also going to do another round of Bootea which helps keep me on track because I refuse for it to be a waste of money.
One thing for sure is I am an emotional eater. I recently hurt my ankle running so have had to stop that for a while which is something I am struggling with. I love running and I am itching to get back out there so the frustration of not being able to just go is getting to me. One more week of rest and I plan on seeing how I get on going for a short run.
But for now I am going to feel guilty about the amount of food I have consumed today and look forward to a healthier future.