KIT PICKS: My Christmas Wish List (triathlon style!)

"What do you want for Christmas?" The question everyone asks one another at this time of year. My answer is always "I dunno, nothing much really. Shower gels and stuff?"

Well this year, with Santa's visit fast approaching and along with enjoying some blissful time of work seeing family, I have devised a wish list of all the things I hope to pick from under the tree. 

Friends, family, read closely...

Zone3 Women's Aquaflo Trisuit

One thing I have specifically asked for is a triathlon race suit. Mainly because they can be quite pricey and along with buying a wet suit (or I might hire - I haven't decided yet), I could see my bank balance buckling at the cost of everything I need for the big race. So my parents have kindly offered to get me a trisuit and I spotted this beauty on Evans' website. 

Designed specifically for women, this trisuit offers high performing comfort and support for all three disciplines, including drag reducing fabric for the swim, padding for the cycle and an inner bra for extra support on the run. I can't wait to get my hands on this and I'm bursting to try it out during some training sessions to get a feel for an all in one suit. 

Zoggs Predator Flex Reactor Swimming Goggles

I threw a question out on Twitter this week seeking advise on a decent pair of goggles. I have an old pair of Speedos that are touch and go on leaking and always, ALWAYS leave marks that remain evident the next day. These are no way an option I am going to consider for my open water swim and after some fabulous feedback from the Twitter community, I found a few people suggested these bad boys. 

These are the creme de la creme of goggles so to speak. With a flexible frame that bends in all sorts of directions, comfort and the right fit is guaranteed. Along with this, the curved lenses offer a 180 degrees peripheral vision (amazing for open water swimming!) plus they are photo chromatic, meaning they darken depending on the brightness of natural sunlight. 

I was immediately sold by all these qualities but at £30-£35, they aren't cheap. I also found they were sold out on Zoggs website so I rather cheekily sent my other half a link to Amazon for them. Not subtle at all.

Sealskinz Women's Winter Cycle Gloves

I'm not going to lie. This freezing weather can make my daily cycle to work painfully cold. Especially for my hands. At the moment, I am wearing two pairs of gloves. A thick wooly pair from Primark and then my Summer B-Twin light gloves over the top. Even this double layer doesn't protect my hands from the cold and some days, my fingers have become so frozen it hurts to bend them for braking.

So, this obviously calls for a new pair of snazzy (and snug) winter cycling gloves and Sealskinz is a brand that gets recommended time and time over. This particular pair are built to stand both wet and cold weather conditions with a super cosy lining and a synthetic palm for that all important grip. The gloves themselves also look rather slim, which means that movement of the fingers isn't restricted. 

Hand Weights

One area that I really need to work more on is strength training. I am awful at core exercises, lifting weights, holding planks etc... With just a cheap yoga mat in the apartment, I rarely pluck up the motivation to dig it out and do a workout at home. 

For the triathlon, I am going to need a strong core, arms that can carry me through a 750m swim and sturdy legs to take me through all three disciplines. I need to strength train. I have no choice about it. To get me in the mood for it, I thought some nice shiny new weights would spur me on. Gone will be the tins of baked beans I sometimes resort to using. Now I will hopefully (if Santa is feeling nice) have a a proper set of weights so I can pump some iron. Grrr!

In all honestly, this list has been reiterated to my loved ones (thanks in advance guys!) and fingers crossed I will have the real life versions to show and review very soon! 

What's on your Christmas wish list? Have you got any triathlon must have's to suggest? 

Lipstick Runner.

TRAINING UPDATE: Targeting a sub 21 minute 5K

Throughout my journey to completing my first ever triathlon, I have decided to set mini targets along the way. One of them being a shiny new 5K PB. I haven't dabbled in this distance for over a year now and I think I have ran 5K about three times this year, one of which was a parkrun. 

The distance itself is actually great for all sorts of abilities. Whether you are new to running and making it you first target, or using it as essential strength building time during marathon training, everyone really should be boshing out a few 5K every now and then.

In the last four years I have been a runner, I have rarely chosen to complete the distance. Mainly because I always saw it as 'too short' and not relevant to my training but really, it can make a nice change to pounding the pavements for miles and miles. I am also a stronger competitor over shorter distances so why I have never seeked regular 5K PB has left me a little clueless. Still though, with a 5K in my triathlon, there really is no excuse now to set up some training sessions to improve my speed over the 3.1 miles.

Why 5K?

What's brilliant about 5K I guess is parkrun. One of the greatest events to be funded by the UK government, it's is a free 5K race for anyone to take part in. Taking place around the country at 9am every Saturday, thousands and thousands of Brits descend on their local parkrun to take part. The timed run is something many people I know dedicate their Saturday morning too and I really must pluck up the courage to squidge one or two into my training regime.

My current 5K PB is 21.58, which I achieved almost a year ago (above is where I achieved this at Newbury parkrun). If I was to go out now and run 5K, I'd be lucky to go under 24 minutes. Not good. So what time do I target? I feel like I could play it safe and aim for sub 22 minutes again but then part of me is thinking it's time to push myself and so why not try and aim for sub 21. I guess I am being an eager beaver but it would train me to work at 110%, which in turn will be very beneficial to me come further triathlon training.

Looking deeper into my reasons for this target, in all honesty I also am in desperate need of speed, endurance and most definitely a decent core, so fitting in some 5K tailored sessions will help tick these boxes. You could even say I am starting my New Year's resolution early!

The strategy 

How will I achieve this? Well I guess I am already halfway there in terms of tailored training with Thursdays spent at the athletics track enduring numerous sessions to get the body working at VO2 max and so I will definitely continue with this part of my normal training as it already helps with my speed. I will then make sure I balance our these intensive workouts with consistent running, aiming to do 3-6 miles for each run I do. I will try and do this twice a week, along with the cycling and swimming I already do as part of my triathlon training. Phew! 

The idea overall is for my track and running sessions to gel together, meaning that interval training will generate speed and muscle whilst consistent running will build endurance and efficiency.

More importantly, I need to fit 5K events into my diary and for this, I will most definitely turn to parkrun. By fitting these in, I will (hopefully) notice increased speed as my times get faster and faster with the aim to end up with that sub 21 minutes (20.59 here I come!). I did back in August take part in a parkrun and crossed the line in 23.09 so I am hoping I can land back around this sort of time and work my way up from there. Still though, hope is no guarantee so whatever time I do, I must accept it, be patient and build on it.

Key 5K training tips

For anyone who, like me, are also hunting down a 5K PB, here are some key training tips to remember when working towards smashing this distance...

1. Integrate speed work into your training. Opt for sessions that involve short bursts of hard running with small rest breaks. Pyramid sessions are great for this:

2. Hit those hills! This is rich coming from me, the Queen of hill dodging. I will however put my hands up and surrender to undulating courses and steep climbs. Hill training will really help to strengthen your core, not to mention your endurance. Head to a local park where you know a decent hill lies and again aim to do intervals running up and down the hill, followed by short sprints across flat ground. 

3. Master your stride. 5K is fast and requires lots of speed training so perfecting your stride will help to avoid injures and niggles. Lengthening your stride will also assist you in securing that all important PB. Short hill reps will help you achieve this.

4. Plank it. Like I have said throughout this post, a solid core makes such a difference when racing. To speed up the process of toughening it up, mix up your training with static workouts, such as planks. I have recently discovered walking planks to where you lean down on your elbows and push up so your arms are straight. It burns so bad but is totally worth it in the long run!

All of the above I will most definitely be adopting into my training regime (even the hills!). After all, I have a long journey to take to reach that sub 21 minutes, with the aim to hit this milestone by my birthday in April 2015. 

What PBs does everyone else have on the agenda? Are you aiming for a 5K personal record too?

Lipstick Runner.

TRAINING UPDATE: Run, Cycle, Swim, Repeat

This last fortnight has been far more successful than previous. Coming out of the flu was a slow(ish) progress. The snuffles and an awful cough were what remained from my bed ridden state but I was just grateful to be back up and running again.

I felt fully recovered midweek but still opted to avoid exercise until the weekend. Despite that though, I didn't hold back come Saturday and I headed out bright and early for an easy eight mile run. The first mile was literally run at snails pace just to get me into my rhythm but by 5K I had found my feet and was running on average just under nine minute milling. By 10K my legs were aching but I trooped on to complete what I set to out to do. I did keep coughing a lot on this run and I felt a tad wheezy but way better than I was expecting which was a great sign!

I had planned a bike ride on Sunday as the weather was going to be nice. I woke up with very heavy legs from my run but despite this, I still got ready to head out for a cycle. It would probably do my legs some good loosening them up. I took the route through Hampstead to Regents Park where I did a lap of the outer circle. I then took a quick pit stop and walked my bike up to the top of Primrose Hill (one of my favourite spots in North London) to take in this beautiful view:

After Primrose I then looped back round through Kentish Town to bring me back home. My cycle was roughly 10 miles so not too strenuous but enough to wake my legs up.

By Monday, I was craving a swim. I haven't been for a good couple of weeks and previous to this I was really making progress with my front crawl. I don't want this focus to slip so after work, I headed to my local lane pool and set myself a little workout based on exercises and technical movements a good friend (and incredible swimmer!) had taught me:

Front Crawl Technique (in 30m lengths)

4x standard front crawl (warm up)

4x arm pulls with float

2x standard front crawl

4x around the world hand touches

2x standard front crawl

4x leg kicks with float out in front (THESE KILL ME!)

2x standard front crawl

4x 'sharkies' (where you touch your shoulder on every arm stroke)

2x standard front crawl

4x leg touches

2x standard front crawl

4x arm pulls with float

2x standard front crawl

TOTAL: 40 lengths (1200m)

By mixing standard front crawl lengths between each technique it is helping me to put them all into practice when swimming normally. I do feel like my style is improving - I am using less energy per stroke which in turn is making me go faster. I do however need to work on 'cutting' through the water better. I do worry when I swim I am a bit all over the place, kicking and splashing.

Tuesday was club night for me and as I was missing the track session this particular week, I opted to head with a few others to the Regents Park dirt track which is situated on the outer circle. It was just over a mile jog there and then after some drills we went straight into 400ms. Two sets of 4x400m with decreasing rest periods (45secs, 30secs and 15secs). I found these hard, especially as my body was feeling fatigued from the last three days of running, cycling and swimming but I stuck to working as hard as I could. You can see below with my times that my speed greatly improved whilst on the track and I even managed a faster run back to the club than I did running to Regents Park. 

I really feel my core working when doing these high intensity workouts and they are a brilliant way to kick your metabolism into gear and burn fat faster. That said though, after jogging back to the clubhouse I did have two chocolate biscuits. Oops!

The rest of the working week was fun and play after this. Thursday I would normally head to the track for a HIIT session but instead I spent the evening with family at my favourite dim sum house, Ping Pong. Check out this scrummy cocktail!

By the time the weekend arrived it was time to head out on a long run again. This is actually my last shot until Cabbage Patch 10 to squeeze in a decent run as the next couple of weekends I'm away. I chose to do eight miles again with the aim to be quicker than last week. I set off not really knowing where I was going - I sometimes prefer planning the route on the spot as it makes the run more adventurous and free. 

I headed to Hampstead Heath but only stopped there for five minutes, choosing to run through and up to Kentish Town and onto the towpath towards Angel. I have only run along here once but where I cycle along it weekly now, I thought this would be a great place to pick up some speed (something I am lacking greatly at the moment!). It was really quiet and peaceful running along here and I was boshing out some great times too (miles 2 - 8 were all sub 8.30)!

By the time I reached 10K, I didn't feel tired at all which I saw as a great sign compared to how I was feeling the week previous. Running along the towpath also allowed me to keep my pace consistent as its a straight path with very little people. Once I was off here and onto the busy streets of Angel there was lots of stopping and starting, weaving in and out of people. Still though, I was super chuffed with my time. I was nearly four minutes faster than last week and had plenty of gas left in the tank, which is very reassuring for me as Cabbage Patch is fast approaching.

By Sunday, it was time to head out for a bike ride and after heading to Regents Park last week and seeing all the cyclists on the outer circle, I wanted to head there to experience my first proper speed session on the bike. After a comfortable cycle there once I was on the outer circle I aimed to do four laps (I'm not too sure on the distance per lap but I would predict 2.5KM), two laps fast and two laps recovery. This was the first time I had picked up speed on my bike without lots of traffic around me and it as brilliant! Although many fellow cyclists sped past me, I revelled in pushing myself around the circle and in the final straight to the marker point where I move into a steady lap, I made sure I pumped my legs harder and faster. 

Doing four laps was definitely a good starter. My legs felt like they had a good workout and bum hurt which can only mean I worked hard *must invest in cycling shorts*. After the session I remained in Regents Park to meet a friend at the boat pond for a coffee. It was such gorgeous weather and lazing around in the sun relaxing was a lovely way to end my exercise fuelled week. 

Here's to the same next week!


Lipstick Runner.

NIKE TRAINING CLUB

In my last Training Update, I mentioned that I have been trying out the Nike Training Club app and I have found it so blimmin brilliant, I had to write in detail why.

Free to download, this latest techno hit from Nike is an app dedicated to women who want to achieve all sorts with their body. Whether it is to tone, sculpt, strengthen or condition the body, there is something for you here.

I love the simplicity of this app. Super easy to navigate around, the app allows you to pick a certain goal you want to achieve and then this is broken down into different workouts within the category.

I have found myself opting for toning workouts as this is ideally my main goal in core training sessions. There are plenty of brilliant workout options, all offering different time scales and intensities. Once you have found a workout you want to try, you have the option of downloading a full video of the session or seeing still images of each step. Brilliant huh!?

The videos I love but do find I personally chop and change in-between workouts across the categories so I have found myself referring to still images more. This is mainly down to living on a top floor flat with wooden floors (I don't think my neighbour below would appreciate me doing burpee's and high knees). There are also some workouts which involve medicine balls, weights and resistance bands. I don't really have these in the flat hence why I also chop and change between workouts to find steps I can do quietly and equipment free. This doesn't bother me though as there is still lots to choose from!

The Get Focussed section of this app provides you with workouts that are quite specialised. If you want to focus on yoga movements, weight based exercises or even kung fu, there is a workout here. The 'Dynamic Duo' workout also looks a great one to pair up with a friend for. Might have to rope the other half into this at some point...

In all, you can't complain. Free, easy to use, accessible and effective. Nike Training Club is an app every woman should tap into. On those evenings where you're at home twiddling your thumbs, you're a few clicks away from a workout that is easy to carry out in the comfort of your living room.

Lipstick Runner.

TRAINING UPDATE: Progress, Progress, Progress

If you follow me on Instagram & Twitter, you will see that progress is indeed a relevant headline for this training update.

This past fortnight I feel like I have stepped up the improvement ladder in injury land. Not leaped to the top but definitely on the next rung. It’s been great to see a development in my running, even if it’s slow.

Last week started off nicely with my normal cycle to work followed by a swim at my local pool. I opted to do 600m gently as I was planning to try out running at some point mid week so I wanted to reserve energy and avoid added exhaustion. Tuesday was then spent doing some core and strength work outs at home. Yes – these included squats (see why in my last Training Update) and I am feeling the effect from them every time I do my set of 50.

Wednesday came and it was time to venture out for a run and test the knee again. By this point, my 6^th week of injury, I was getting ready for the feeling of disappointment a few minutes into the run and so when I closed that front door, I set off a bit lifeless, almost plodding along without any real interest. I was waiting to get a mile in and feel the dull ache and shooting pains up my right leg.

The first mile I did in 8.40, which was okish. The knee felt a bit creaky but no pain yet. ‘That’s a good sign’, I thought. Hit the second mile in 8.10 – holy hell I have no shooting pains yet. Are you for real!? By this point I can feel my face relax and the corners of my mouth turning up to a smile. My aim at this point was to get to 5K. This would be a milestone for me and one I felt I could reach. I hit three miles with another 8-minute mile and felt so blimmin chuffed to get to 5K in just under 26 minutes. OK – not near my PB but to get to 5K. YAY!

I must admit the knee did get a bit ‘twingey’ in the last mile but by morning I felt ok and my cycle to work carried no pain. I even went swimming on Thursday and completed 750m and still felt fine. Cogs are beginning to work all together again!

Friday I opted to just do my cycle to work and have a restful evening, as I was up early on Saturday to head to the pool with a fellow club runner, who incidentally is also injured.

This particular friend of mine is far FAR fitter than me, far more dedicated to training than me and far more faster at anything than me, so I was a little concerned about my efforts compared to hers. I was right to concern. Arriving at the pool, she had a session all planned out. A session? I never do sessions! I just swim until I’m tired. Lengths hard, lengths easy, lengths with paddles, lengths with floats, lengths, lengths, lengths and more lengths. I think this was the furthest I had ever swam – 1300m in all (even if it was 15 lengths less than her). I was shattered when I got home but actually, I greatly appreciated how beneficial it was to train with someone again. I’ve gone so long now being a lonesome scout for any exercise I do, I had got comfortable at my own pace. This was a huge wake up call and I very much look forward to more swims with her (and runs when we are both fixed).

This past week just gone has been less about exercise and more about socialising. But you have to sometimes right? I however didn’t avoid my weekly test run. After the success of the 5K, I was actually really excited to lace up and try again. This time, I planned to reach four miles. Setting off I found it hard to get a good breathing rhythm and in all honestly, I felt knackered! My first mile was 8.10 again – same as last time and my second broke under the 8-minute mark. I felt good at this point and was stronger and more faithful in my body. My mind felt in tune with what it was doing and I even tackled a couple of small steep hills pain free.

I hit the four-mile mark running steady but hard and was thrilled to see I finished with an average of 8.10 per mile. Quicker than last week! Boy was it hot though – proof of beetroot face below! The knee again felt a bit stiff but with no niggles and I am getting so excited now that I may, MAY be over my ITB woes.

I did think about running again on Friday but after a fab four miles, I didn’t want to jinx it by running again so I decided to wait until next week, where I will attempt to get to five miles. Instead, I decided to test out the Nike Training Club app. Suggested by a friend, I thought there was no harm in downloading it (the app is free). Not one to normally do workouts at home, I was a bit dubious as to whether I’d like it but actually, it’s really good! There are a great variety of workouts to choose from and you can download in video or still image format. In fact, I was so impressed I am lining up a review soon to be able to show in more detail its fabulousness. 

On Saturday I met my friend for swimming again. After last week and knowing the intensity of what we will do, I cycled down mentally prepared and determined to put in maximum effort. I got to the pool early so got stuck in and by the time she arrived I had already done 25 lengths. I regretted this head start - I was already feeling a little tired but as soon as she dived in the pool she got me working on all sorts of sets! The worse is arms outstretched in front of you with a float and all you have is to kick your way through the water. I find this sooo hard and after expressing my hate for it, she made sure I did plenty throughout the session to get used to the pain and burn I felt from it (in a good way of course). I absolutely love her drive and having her there really pushed me and it pushed me far. 2,170m to be exact (70 lengths)! I may not have been able to walk afterwards, but I really felt like I had achieved something.

After this mammoth swim session, I spent the rest of Saturday out with friends, enjoying great food and some well-deserved G&Ts! I had such a lovely time and will all my progress I have been making in all my workouts (run, swim & cycle), I made the most of letting my hair down and rewarding myself. It’s in my rulebook after all.

 (Strawberry Sorbet & Raspberry Ripple Ice Cream (YUM), Gin & Blackberry Cocktail Fizz (double YUM!))

Until next time.

Lipstick Runner.

TRAINING UPDATE: Ticking over and planning dreams

I’m still injured and I am trying my absolute best to not let it get to me. There are days where I look outside at the summer sun and pine so bad to lace up and get running but realistically, this injury is worse than I thought.

It has been one month since Mizuno Endure24 and since my last Training Update, the pain in my right knee has definitely become more frequent and is making its show during runs sooner. Each weekend, I have attempted to head out for a jog praying I will be able to complete good distance (and by good, I am referring to at least 5K at the moment) but alas, I cannot even complete two miles before the familiarly strong, dull ache kicks in.

Of course, this does signal to me that something really isn’t right and I shouldn’t assume that it is just linked to my injury prone ITB. So as it stands, I am looking to seek some physio help for the very first time to learn what really is wrong with me and more importantly, how can I fix it!? I have also opted to pull out of Chippenham Half Marathon which I am GUTTED about but with it being just weeks away, I honestly feel like I won’t even be ready to shuffle 13.1miles, let alone run to my target pace of sub 8-minute miles.

Things haven’t totally gone to pot though. I have found that I am able to keep up cycling and swimming. Thank God otherwise I’d be going nuts! I cycle to work most days and I have managed at least two swims a week. During this period, swimming for me has been something I’ve discovered I'm actually fairly good at (sorry to boast). I have been heading to my local 25m pool and found myself to be one of the stronger swimmers in the lanes, even overtaking people! Wednesday just gone was also was an achievement for me as I reached the 800m mark in just over 25 minutes and to my surprise, I still had petrol in the tank.

So in all, whilst I cannot run and honestly feel like I have lost all signs of fitness in this field (I cannot remember the last time I ran over five miles) I have decided to start thinking about how I will start up again after I’m fixed.

Focus on my strengths

Before I was injured, I was dabbling in all sorts of distances. I love the challenge of getting those miles under my belt and building up endurance. My dream is to run London Marathon and I have tried a few half marathons to date to customise my body to distance running. Deep down though, I know I belong in the 5K/10K field. This is where I feel strong and dominant. I’m built for this type of running more so than marathons and so once I am able to get back out on road again, I will start to concentrate on these distances to build back up speed and strength. I cannot remember the last time I ran a parkrun (I’d say Christmas?) and my last decent 10K time was back in January so I am keen to find my feet again and get more involved in these sorts of races.

Set a challenge

Of course, if in October I get that much desired letter from Virgin London Marathon confirming a ballot entry, I will definitely, DEFINTELY switch to a training plan for this, no matter how fast or slow I am. However, as you may have noticed on my social media channels, I am incredibly curious to set myself another rather different challenge and that is in the form of a triathlon.

I just love watching triathlons on the TV. From the Brownlee’s storming it at London 2012, to the ITU World Championships (Jodie Stimpson, Non Stanford and USA’s Gwen Jorgenson are my faves) to just recently watching England dominate the singles and relay at the Commonwealth Games, I will watch it all, at home or on the go.

In the last six months, I have become more confident to dabble in this sport myself and now I have my shiny new road bike, all I need is a wet suit and I am good to go!

At the moment I am researching UK triathlon events and seeing which takes my fancy but I have decided to test the water and opt for a Super Sprint. The swim is the bit that daunts me the most so I want to start short and sweet. I’ve found Twitter a great help in learning more about this sport and have also picked up a copy of Triathlon Plus to get familiar with it.

Having this target for 2015 is what’s keeping me sane at the moment. Knowing that I have something to work towards and a project where I will start as a complete newbie does also reassure me for when I’m injury free and back on the road. I feel no pressure to beat any target and I thoroughly look forward to setting a new and very different challenge.

Weight Watcher!

As I am not running at the moment, I am noticing a erm…slight tum forming. I think this is due to me eating the same amount of food that I was consuming during the peak of my training. I need a food overhaul and VB6, which I blogged about in my last Fuel for Thought post, is definitely helping even if I may have slipped up this last week. But I have been working crap loads and when I am working long hours, I do reallllly struggle to maintain a routine.

As I am losing the luxury of high calorie burning through running, I need to ensure I cut my food intake and I have also decided to try and squeeze in core and glute strength exercises to keep the old bod toned (or close to being toned is more like it for me). Also, I get enough of my fiancé ‘casually’ mentioning ‘hey, why don’t you try and do some squats?’ so it’s safe to say my bum isn’t in tip top condition. Cheeky sod.

That's it for now but let’s hope next time, I actually have some ‘training’ to update you on. And maybe a perkier behind!


Lipstick Runner.