Full Body Blast!

For those of you who don't know me, we recently got a puppy!

Now getting a puppy isn't all fluff and rainbows, it is exhausting. Our darling Kendal, sleeps through the night but other than that, she takes all of our energy.

She wants to play constantly and she needs lots of walkies as she is a labrador. Where the walking is a fantastic way for us to keep active and enjoy being outside (unless its snowing and 7am!) we are finding that it is more difficult than ever to get to the gym.

As we both work full time, evenings are her time with us and we would be guilt ridden if we left her for another hour to go and work out, especially as we can do it at home. That's for another blog at a later date. But the rare opportunity came yesterday and I was able to enjoy a strong hour and therefore, I wanted to share with you my workout.

This is for anyone who struggles to find time to go to the gym. This full body work out is a great one for hitting all the tough spots and to continue the burn throughout the next day. It is broken down into three parts.

Do this a couple of times a week and you're golden.

15 minute cardio Hiit
I did it on the cross trainer by following this format but you can do it using the treadmill / bike / rower, or whatever cardio machine you want really. Just get sweaty, get your heart rate up and feel the heat.

Lots of weighted exercises (I do between 12 and 15 reps depending on the weight. If I want to move up a weight I reduce it to 8-10 so I get comfortable and keep good form and slowly work up to 15 reps over the course of the next few weeks)

Rest for about 30 seconds between each action

15 clean and jerk x 3 (beginners use a very light weight for this, it's brutal) I used 15kg

15 deadlift x 3

15 chest press x 3

12 shoulder press x 3

15 seated row x 3

15 squats x 3

20 bicep curl x 3

15 tricep dip x 3

Abs!
25 crunches straight into 25 leg raises
rest
repeat.

Feel the burn!

High Intensity Low Impact Workout

Sore knees? Or just low on time?

Let me tell you about the new grueling routine Matt and I have been going through a couple of times a week.


20 Minute Cross Trainer Intervals

Disclosure....
1. I hate the cross trainer
2. Anyone who thinks 30 seconds isn't a long time, has never done a Hiit session
3. You will feel great afterwards, so persevere


We both tend to go through phases when we get sore knees for some reason or another. So this cross trainer work out is easier our joints (I know we sound like pensioners, not twenty somethings).

If you do it for 20 minutes, each round should be between 2-2 1/2 minutes. Train at a medium intensity for 2 minutes and then push your feet forward as fast as possible for the next 30 seconds. Then repeat the whole process.

If you really feel like burning some cals, make the regime 1 1/2 mins medium and 30 seconds intense.

It is worth noticing your RPM when you are pushing yourself to see what you can get up to and then aim to keep it at that each time you go at full throttle.

You will definitely appreciate the next 2 minutes as a  slower pace and you will get off nice and sweaty.

I find doing intervals makes the tedious job of using cardio machines go much faster.

Of course you can apply this to any of the machines, I love doing it on the treadmill but I don't have as much recovery time.


Here is a rough guide (based on my abilities so adapt to suit eg, Matt's RPM is much higher than mine, some people's may be lower)

0 - 2 mins 70 RPM
2 - 2.30 mins 103 RPM
2.30 - 4.30 mins 70 RPM
4.30 - 5 mins 103 RPM
5 - 7 mins 70 RPM
7 - 7.30 mins 103 RPM
7.30 - 9.30 mins 70 RPM
9.30 - 10 mins 103 RPM
10 - 12 mins 70 RPM
12 - 12.30 mins 103 RPM
12.30 - 14.30 mins 70 RPM
14.30 - 15 mins 103 RPM
15 - 17 mins 70 RPM
17 - 17.30 103 RPM
17.30 - 19.30 mins 70 RPM
19.30 - 20 mins 103 RPM

Cool down... or keep going to 30 if you're brave enough.


Let me know if you try it and how you get on.

K x

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!

Whey or "no Whey"!

Supplementation when it comes to exercise is a complicated industry.

Protein powders, creatine, BCAAs, what should everyone be taking? (Definitely not the latter - BCAAs are an unnecessary drain on finances.)

Right now I want to focus on protein powders, these come in a variety of forms, whey (the most popular), hemp, pea.... Generally, people who take whey protein get plenty of the macro nutrient from many other products. So is supplementing protein necessary? The answer could be slightly different for vegans and vegetarians who have to get their protein from sources other than meat but for now let's focus on the carnivores.

As someone who does enjoy a protein shake, this is a tough one for me as I know the answer really is no.

Generally, the average person should aim to eat 46g (women) and 56g (men) of protein per day. Unless they are active individuals, then the recommendation is around 1g protein per kg body weight. This changes slightly the more active you are. For example, those who partake in long distance, high intensity cardio exercises could benefit from upping the intake to 1.3-1.6g per kg body weight and body builders or those who take part in heavy weight training sessions should up it again to 1.6-2g per kg body weight. Again this is all speculative and is very dependent on how truly hard you train.

If you go to the gym and don't really break much of a sweat, don't think you need lots of protein just because you have been exercising. It is also worth mentioning here - that most people think that carbohydrates are the enemy, when in fact, they are our main source of energy and it is carbohydrates which should be taken for recovery as they break down faster and replenish the depleted ATP stores in muscles.

On average, most people are getting enough protein, more than enough in fact, of all the macronutrients, protein is usually the only one that isn't insufficient.

To give you a rough idea, 100g of chicken has approximately 27g of protein, so that isn't even a full chicken breast and that is pretty much half of the recommended daily intake for someone of my size (59kg) who exercises regularly.

One egg has 13g of protein which is about one quarter for me. So if you consider what you eat on a day to day basis - chances are, you're okay on the protein front.

Protein options for vegans and vegetarian are plentiful eg: beans (26g/100g) Chickpeas (19g/100g) nuts (6g/28g), however, these are not necessarily foods that are eaten at each meal - in which case, vegetarian and vegan protein shakes could be an excellent substitute.

I don't want to completely disregard protein shakes. For some people, they are a lean and convenient snack both pre and post work out. If combined with milk then the carbohydrates are also included and the protein can slowly get to work repairing muscles while carbs do the immediate work.

Often, when we come home from the gym my partner and I share a shake to give us some energy while we wait for dinner to cook. Our particular brand has 21g protein per 25g scoop. He has probably two thirds and I have a third. Those 7 grams are unlikely to do me any harm, considering I have just finished at the gym. It is also worth noting, that if I know I have had a protein heavy day, then I don't even have a sip.

Protein should be eaten at every meal, as should fat and carbohydrates to support a healthy, balanced diet.

This week's simple smoothie

This is achievable if you manage the amount of protein. Eg, I might want a smoothie for breakfast, adding a scoop of protein powder helps make it more filling and substantial, and generally more tasty.

So what should we do about protein shakes? I don't think we need to chuck away our latest bag, but I also don't think we need to rely on them daily to help with "gains" (MYTH ALERT) or "repairing muscles". Protein shakes can be a convenient snack or food when necessary and if we have a lower protein intake one day. But generally, natural food based sources win every time, in every aspect not just protein, as you get a full round up of fibre, nutrients and other benefits.

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.

Deadlift or dreadlift!

Dreadlift! Or that's what it used to be. As someone who only really picked up a weight properly this time last year, I found there were certain exercises which I took to quite well and others that I erm.. let's say didn't like so much.

Often, I can be found having a little strop when my darling boyfriend makes me do certain weight exercises which I do not enjoy (flies) and once upon a time, deadlifts were my nemesis.

I think the problem is that the technique is important and that took me a while to master (meaning my impatience got the better of me). But once you have it, you realise how easy it really is.

The key is to keep you chest and bum sticking out. At first I thought I looked silly and then I realised, I looked like a pro who knew what she was doing. (That is the mentality you need in weightlifting - try it!).

Stand with your feet slightly further than shoulder width apart. Bend your knees whilst keeping your chest and bum stuck out and make sure your knees don't go over your toes.

Then use your back muscles to pull yourself and the barbel back up, keeping arms straight at all time.

It might be worth practicing the movement without weights to begin with. These photographs of myself and my lovely boyfriend Matthew, doing deadlifts might help.

Back straight

bum and chest pushed out at all times

still keeping back straight, bum and chest out, pull the barbel up using your back muscles.
Repeat

Stay in control of the barbel at all times. If you feel like it is pulling you down, lower your weight, try using hand weights instead.

Food really is fuel

We have all heard it 100 times before, you need food to fuel your body.

And the food you eat depends on how you use your  body.

It goes without saying healthy eating is a must for all. Filling your body with vital nutrients, vitamins and minerals is the most important thing. But, we all have a treat now and again - you have to!

As someone who really loves cake, sugary cereals and ice cream (to name just a few vices), I have to work hard so I don't give in or I would eat it all day, every day.

But remembering that sugar is the enemy is difficult when that brownie is melting in your mouth.

Which is what happened to me over the weekend. Cooking lunches, dinners, breakfasts, even snacks are not difficult for me. I only cook healthy food with natural ingredients - wherever possible - it is just that cookie that is presented to me that ruins things. But as those kinds of sugary treats hadn't really been on my radar since coming back from holiday and I haven't struggled too much.

I enjoyed feeling energetic and fresh last week living on a hearty and healthy diet. I didn't even feel hungry!

But then I went home to Yorkshire - where the dreaded monster mum lives and it all went down hill.

She had baked brownies, chocolate cake and a strawberry tart. We also had a big family BBQ. I managed to reign it in with the BBQ, eating just a few nice pieces of meat and some salad with only one (homemade) breadcake.

And what a BBQ it was

But then came the strawberry tart with homemade ice cream. (I did ensure it was a small portion but when you're out drinking all night ((a friends wedding do)) the calories rack up no matter what.)

Then the next day I enjoyed two big sticky brownies. Yes I did turn down the chocolate cake but the amount of sugar consumed in everything else made up for it anyway.

Matt and I didn't eat very well that day, skipping meals and eating bread and oil when we finally wanted something to eat at 8pm!

I am ashamed.

But the main point of all of this is, the next day I really felt it. I was sluggish and lethargic - as was Matt and when it came to going to the gym neither of us had it in us to actually train hard. After 20 minutes of slowly trying to push ourselves we gave in.

We were close to burning out and it just isn't worth the exhaustion. So we went home to rest up and I am happy to say we both ate very well, as we will the rest of the week.

Grilled chicken, sweet potato and veg. Mmmm

So, hopefully with properly fueled bodies we can train hard again and get back into the fantastic shape we were a month ago!

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!

Autumn attire

Looking outside the sun was blaring, the sky was clear and it was a crisp autumn day.
The attraction to get outside and run was captivating me.
So I put on my usual three quarter leggings and vest top. With the nights being so dark now, Saturday mornings are the best time to get out for a long run.
But, as I found pretty much as soon as I opened the door, the weather was deceptful.
What do you wear at this time of year?
Last week it looked bleak and cold so I put on my running jumper and felt like I was dying from heat stroke.
This week I thought my arms and fingers would fall off from frost bite.
It is that awkward time of year. Visually, it is amazing to run in this weather but physically, I just cannot seem to get it right.
Covering my body up makes me feel too hot but as soon as I show some skin it is brutal.
What do you wear at this time of year?
When I covered up I wore long leggings and a running jumper, when I tried again I had three quarters and a t-shirt.
How about long sleeves and short leggings or long leggings and short sleeves? I tried that today at my local Park Run (which was fantastic btw - i'll fill you in lower down).
I wore three quarter leggings and a sweat resistant running jumper and it seemed to be the key.
Don't get me wrong I still got a sweat on, but who doesn't when running, especially at a faster than normal pace.
But I felt neither freezing or boiling. I think I found the balance.
I give it one or two more weeks and it may be time to start wrapping up head to toe, winter has come thick and fast. The dark nights mean running is limited for a small woman like myself.
So I will get out and appreciate the crisp fresh surroundings while I can.
Before the heavy down pours literally rain on my parade.

Park Run
I have really started to love this weekly event. I have run on it a couple of times and volunteered there now. If I run alone I always run 10k or a minimum of five miles, By no stretch of the imagination am I a long distance runner but as someone who tends to run well over 5k (the distance of Park Run), the shorter course is actually more challenging for me.
It takes me about 2.5k to get comfortable running but by the time I have settled into the rhythm I know that I am almost finished. So I have to push to run as fast as possible for my final lap so I can get a good PB. The shorter distances are more about speed for me. I always want to push.
Today, I got a place near to the front and did not let myself plod along at my long distance pace.
I said my aim was to get into the top 50 and run it in 25 minutes. I thought it might take a little longer to get there, however today I proved it is possible sooner rather than later.
I came 68/177 so I am getting closer and I did it in 25.09. And the only way is up!

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.

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.