Where has the time gone?

I mean seriously…It feels like only yesterday that I was writing the “14 weeks to go” blog and now suddenly I’ve only got 7 weeks left until tail off….argh!

I’ve been a slack blogger for the past few weeks – but that doesn’t mean I haven’t been running. A lot has been happening since I last posted. My injury seems to be staying away as I have taken on board the exercises, recovery and strength training that was recommended by On Track Sports Therapy. I feel that I’ve learnt a lot about how to look after my little legs so maybe that pesky shin pain was a blessing in disguise. As my house mate is also running the Marathon we have been helping each other out with post run massages which is great for aiding recovery – I’m not sure what the neighbours think of us though as there is a lot of yelping and swearing if either of us is particularly sore (hehe)

The cold snap was not something I enjoyed at all – it just made everything harder, starting with the initial leaving the cosy house phase. I didn’t have to cut back on many runs and I suppose it was a great excuse to indulge in a bubble bath post training – absolute bliss! BUT, I still didn’t enjoy it. I will however have a quick rave about the new Nike top I purchased to keep me warm…It’s fantastic and has the little thumb holes so that my hands are partly covered. Love it love it and highly recommend it http://store.nike.com/gb/en_gb/?l=shop,pdp,ctr-inline/cid-103401/pid-421959/pgid-537397

One of the key points my physio discussed with me was the importance of good recovery and I have to say that the extra time spent soaking my muscles, stretching out and especially massage has really been helping a lot. It sounds so obvious doesn’t it? But when you’re shattered and just want to crash on the sofa, it’s very tempting to think, oh I’ll just leave that for tonight. My test is always the stairs in the morning….If I have looked after myself it doesn’t hurt as much and for now I’m doing ok.

I started my post injury running on grass which has made a huge difference…I focused on keeping up a steady speed and lapping Clapham Common a few times before heading back up the hill. It was a good exercise for me to have to come back in slower as the pace and impact was just too much – I thought I’d get bored of the Common but it’s actually been really nice to run off the pavement and away from the traffic…even if it is only a few metres difference.

I have also invested in new trainers purchased from the wonderful Sweatshop in Clapham. My Nike’s wouldn’t have made it to the Marathon and it was approaching the cut off point for having enough time to wear them in. I went for Adidas Glide’s (pictured above) and so far I really like them. I do love a new pair of shoes and so I was worried I may run into something because I was watching my feet…Obviously the most important thing is that they are comfortable and support my feet properly but boy they are pretty and shiny!! These babies will be running the ACTUAL race with me so we have some serious bonding to do…I felt like Bambi on ice when I first ran in them and *youch* it hurt for the first couple of miles…we’re getting on better now and the test will be the long run this weekend.

Those out there also running the Marathon – are you nervous?confident?indifferent? I am starting to feel the nerves now – I did my revised training programme for the last 7 weeks and I nearly started hyperventilating at the final few weeks of long runs and generally the short amount of time there is until the big day…I feel like I’m still on target but I do have days when I feel totally overwhelmed by it all…no doubt it’s just a phase of the training that I can crack.

I had a fantastic run the other weekend with my friend James who is one of those people who takes on crazy Iron Man and 55 miler style challenges and does them really well (envy). We ran in Richmond in the sun and James challenged me to 5 x 250m intervals in the middle of our training to really help improve my VO2 Max. James is so much faster than me and he also knows how competitive I am so knew that he could push me…wow was it a challenge but it highlighted that it is an area I need to work on. I won’t improve my speed if I simply run long distances and so I’ve built a session a week of intervals into my training programme. It’ a nice way to mix things up too.

So this weekend is half marathon distance for me… I’m excited about it as it’s the start of the real distances kicking in… I’ll be practising my fuelling in particular and testing out the gels I bought…I am hoping that they agree with me.

Distance: 7.37 miles

Time: 55mins 05secs

Pace: 7’28”

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Distance: 7.55 miles

Time: 57mins 11 secs

Pace: 7’34

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Distance: 5.86 miles

Time: 44mins 32secs

Pace: 7’35”

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Distance: 10.23 miles (including intervals)

Time: 1hour 21 mins 01sec

Pace: 7’55”

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Distance: 5.16 miles

Time: 45 mins

Pace: 8’45” (<- tired bunny)

I hope training is going well for those out there taking part in the Marathon or indeed other races!

Is anyone running Silverstone half in March?

frankiesaysrun xxx

I am running in support of Variety, the Children’s Charity who help to improve the lives of children who are disabled and disadvantaged. If you would like to donate to the cause – please click here > http://www.justgiving.com/franklesfirstmarathon Every penny really does help! Thank you xxx

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“Quote Unquote”

So I am currently sat at my desk doing some work for the London Marathon and it has included looking up quotes to use on correspondence… I thought I would share some of my faves….

These may get stuck up around the house too…

“Run hard, be strong, think big!” – Percy Cerutty

“I’ve learned that finishing a marathon isn’t just an athletic achievement. It’s a state of mind; a state of mind that says anything is possible.” – John Hanc

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli

“There will be days you don’t think you can run a marathon. There will be a lifetime of knowing you have.” – Unknown

“There is a moment in every race. A moment where you can either quit, fold, or say to yourself, ‘I can do this.” – Gatorade Ad
“The marathon. How an average runner becomes more than average.”  – New Balance
What inspires you? Do you have a favourite quote?
Please share if you would like to….
Happy Running everyone – I’m running with Sweatshop Running Club tonight for my steady run and getting to try on new winter running gear…the cold has well and truely set in…
frankiesaysrun xxx

Something for your Christmas list…please Santa…I have been a good girl!!

Right you beautiful runners – here’s a fancy new piece of lustworthy equipment that has just arrived at Sweatshop – Running Club Sam is very excited about it and when you purchase the watch you also get £100 worth of vouchers to spend at the shop – great investment-licious!!

Have a read – I know I want one and will be writing to Santa….I’ve been a good girl this year so fingers crossed.

It is launched on Saturday morning so get yourselves down to the shop and buy buy buy 🙂

frankiesaysrun xxx

Fire those glutes…and then get a rub down

After a week of being under the weather and tucked up in bed, I took to Brockwell Park on Saturday morning with my roomie Laxy for some strength and hill training. We went to boot camp together a couple of months ago and wanted to do some of the workouts that we had learnt there for strengthening our core and legs. It was such a beautiful morning that it made getting up and out a lot easier and Brockwell park certainly didn’t let us down…..lots of runners, cute dogs and PT sessions going on so it makes you feel like your not alone in getting fit.

We went for power training – 30 mins non stop and if I’m being honest I had to lie down at the end as the world went a bit spinny for a few seconds *woops* – Those burpees always get us both…! See below for our little routine and if you happen to see a blonde and brunette running up and down the hill at Brockwell on a Saturday morning and cursing burpees, it’s probably us! I also did some bed time reading before hand to make sure we were focusing on the right exercises – Paula Radcliffe’s book “How to Run” is great and really breaks things down well. I would definitely recommend it!

A bit of strength training

Deep squats (10 reps), Kettle swing 3kg (15 reps), Plank with wide steps (10 reps), Burpees (10 reps), Twisted press up (10 reps)

Between each of these, sprint up the hill to your staggered markers – we had 3 different distances and just carried on repeating until 30 minutes was up….it makes for a decent work out and a good toosh!! If you need inspiration, check out this girls work out videos…we sat and gasped for quite a while at the weekend – http://www.bodyrock.tv/ (of course this is how good we look in our living room first thing in the morning….)

However…my treat after our workout was a full body sports massage at On Track Sports Therapy based in Fitness First, Brixton. Amy and Isla treated me when I was injured and they were amazing so I can fully recommend their knowledge and skills. I am going to be having regular massages there in the build up to the race as I hope it’s a good way to spot any possible injuries early and be able to sort them out before they become anything that will stop me running the marathon. Amy pointed out a weakness around my knee and recommended that I focus my tennis ball massage on that area after my next run…which I did and it feels ok today 🙂 *happy face*. Amy is also running the Marathon and so we nattered about our training and talked muscles and joints…I find it all a bit fascinating *geeky hat on*

By the end of the day on Saturday my legs felt very tired so the weekend was for rest and Monday, as you will read in my next instalment was definitely all about running…

If you have any good strength exercises to share I would love to hear them….

Happy running

frankiesaysrun xxx

I am running the London Marathon for the Variety club Children’s Charity – if you would like to know more about what we do, watch this short film and see the difference the money I raise can make…. http://www.youtube.com/watch?v=lWt1H3q9ETI&feature=related

If you would like to donate, please check out my Just Giving page – every little really does help…thank you xx

A poorly bear….

Oh dear….it’s that horrible time of year when those pesky bugs start going around the office and I think I’ve just been got by one…

I feel blurgh…and this doesn’t help my training plan for this week as it’s running club tonight and I think my bed and a mug of hot lemon and honey is looking like the more likely option… *frustrated face*

Instead, I can focus on my strength and posture this week with some lunges and squats – It’s all about having strong Glutes!!

Interesting toosh related reading from Runners World – Glute Training

Happy running everyone – if you’re also feeling rotten, get well soon!! Fingers crossed I’ll be up and running by the end of the week.

frankiesaysrun xxx

The drizzle will not defeat me…

It’s Monday morning…it’s grey and drizzley – not the most inspiring of days to say the least. Tonight I will be putting on my bright pink running gear and heading out to do a 10k run…My aim this week is to do 18.5 miles in total and it begins tonight…wish me luck!

I got some great advice from my friend Lucie over the weekend which I thought I would share – She does Triathlons (what a machine) and commented on my blog about suffering from very sore muscles. Here is what she had to say “Amino acids are great for muscle recovery and really help tackle DOMS – you can get them in Holland&Barrett.” I will be heading out at lunch today to invest…

Have a great weeks training everyone – I will be updating as I go…

frankiesaysrun xx

New Socks but no Chocolate Buttons

Last night was Sweatshop Running Club and it’s been just under a week since I last ran as I was suffering from really bad pain in my calves so focused on recovering properly – the last thing I want to do is get injured this early on – I would be devastated. I’m very tired this week so pushing myself to get out and run has been challenge – luckily I have lots of people around me on  Wednesday to keep me at pace and keep me amused (Chris did a good job this week even if it is hard work laughing and running – surely it improves fitness?) The one thing I failed on massively was providing chocolate buttons for when we all got back – I need to up my game for next time. Just the multi pack mini size is the perfect treat for post running sugar hehe.

I suppose you can’t be thrilled about training every time you go out even if it is a shorter run. but I have to say at the points I just wanted to stop last night because I was being a grump, as soppy as it might sound, the reason I am running the London Marathon always comes to mind. Boys like Sam go through so much with their disabilities and are still grinning so why can’t I drag my sorry arse out and run in the cold…It’s not for my whole life so I can manage to get through it.

Before I ran this week, I did treat myself to a pair of delicious new running socks – as recommended by Mr Barnes himself – They’re Hilly Anklet socks and are mega comfortable…well worth the investment! Can they guarantee that I’ll turn into a super runner like him? I’m not sure, but I can give it a go!

After a good stretch and a glass of red wine (the pub club part) I headed home to tennis ball my muscles – its my new favourite “get rid of those pesky knots” technique after learning it at Back2Basics boot camp. It’s bloomin’ painful but the exquisite sort of pain that you know is doing you good – I focused on my calves particularly (youch) and also the arches of my feet as they’re very high and sometimes ache after a run….in the morning my little muscles felt fine…I recommend it highly and its a cheap way of massaging…Get tennis balling people!!

I’ve been getting donations is this week as well which is a great motivator when you know people are gunning for you to do well….thank you to those who have donated so far, if you’re reading this….it means a lot to me….and even more to the children that you are helping…

Distance: 5.50 miles

Time: 39.55

Pace: 7’15” (although I’m not 100% sure that’s right)

Weather: Dry and Mild

Music: None (just banter)

Over and out until Fridays run….

Thanks for reading

frankiesaysrun xxxx

http://www.justgiving.com/franklesfirstmarathon

The Charity I am running for: Variety Children’s Charity