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.

Dreams become reality: Blenheim Palace Triathlon 2015

This week, some exciting news landed in my Inbox...

I signed up for fast track entry to Blenheim Palace Triathlon months ago after deciding to pursue my goal to complete a triathlon. The last year I have been curious to give one a go, mainly because solid road running was giving me itchy feet to try something different. In May when I got my bike, the urge got greater and so I opted to look into Blenheim Palace after seeing The Runner Beans take part in the 2014 event.

Apparently, it's a very popular race so I'm glad I signed up for the priority window. When this email came through I did hesitate for a moment to click the 'enter now' button. 'Can I seriously do this?' 'Will I keep up the training?' 'What if I come last!?' were just a few of the thoughts that ran through my head before the 'This is an amazing opportunity TAKE IT' thought took over.

Filling in the application form, I got to the options box where you select your distance. I was so indecisive on whether to opt for Super Sprint (400m swim, 13.2K cycle, 3.1K run) or Sprint (750m swim, 19.8K cycle, 5.7K run). Originally when the idea of doing a triathlon came into my head, I had always planned on attempting the Super Sprint first but when it came down to applying there was little niggle in my head urging me to select Sprint. If I'm going to do it, I may as well go all out and give it a go. So, there I made the decision to take on the Sprint distance. 

I'm so excited to know what part of my plans for 2015 will be. As you all know from my Operation Bridal Bod post, I'm getting married next Summer (three weeks after this event funnily enough) so all the training will be a great focus for this goal too! I am a little nervous about what the months leading up to the triathlon will involve. I will have to whip my front crawl technique into shape, hell even learn to swim in open water but I am so excited to be taking on this challenge!

With nine months until the triathlon, I have got well under way in buffing up my knowledge by purchasing a guide to triathlons - I opted for Triathlon for Women by Charlotte Campbell (£8, Amazon). I'm hoping this will help me get on track with training, nutrition and body recovery. I am also going to look into filling the diary with other race opportunities which will play a crucial role in my training, such as duathlons and open swim meets. 

I'm not too sure what my level of enthusiasm will be mid February in the stark cold winter out training in my wet suit, on the bike etc...but right now, I am SO ready to get my Tri on!

For more information on Blenheim Palace Triathlon, visit the website HERE.

Lipstick Runner.

Running Clubs: The Benefits

I have been a part of a running club since I was nine. My parents enrolled me into my local athletics club for social purposes and to keep active. I remember clearly heading over to the playing fields every Thursday evening and Mum paying 50p. We did drills, mini gladiator obstacles and learnt to throw javelin with sponge spears. It was great! In the six years I represented the club I recieved brilliant training and I got to take part in many competitions which lead to a ranking of 7th in the UK for U15 girls 100m.

Today I am part of a London based running club which offers excellent facilities, group runs and coached training sessions. All for a small annual fee.

So why is joining a running club so beneficial? Well that's easy:

1. Group running = great running

(out for a 12 mile run with fellow club members stopping at all the London sights)

(my best friend and running pal dragging me round parkrun to a PB of 21.58)

There's nothing better than running with a group. I mean, yes of course there are days you want to go at it solo, pound the streets and clear your head but in general, having company can really improve your run. Not only is it safe (especially during the dark nights in winter) but bringing in a social aspect helps to shift focus from the run. You naturally loosen up, run lighter and a lot of the time faster, especially if you are in a group pushing the pace! During my injury, I really missed my club runs. I wanted to see my friends and head out on long summer runs on Hampstead Heath. I love how we all get together to pursue the same hobby, which is rewarded with tea and biscuits afterwards.

2. Club Leagues 

(the first time I experienced cross country at Parliament Hill, London. Oh the pain...good fun though!)

When you are a part of a club, the chances for racing regularly open up through leagues. These vary per region and offer set agendas for both winter and summer months. October through to February is generally cross country season and these races offer the ultimate workout and strength building. Normally a short distance of around 5-8K, they come with hills, mud and woodland trails and are great fun when running as part of a team. During the Summer, track session comes into play for lots of clubs but also leagues for 10Ks in local parks. Each club/region vary but there will always be opportunity to represent your club with your entry supported by your membership fee or if not, drastically reduced. 

3. Community Feel

People join running clubs for many reasons. A big part for me was making friends as I was new to London at the time I joined. Meeting people with the same interests is a great way to build your running 'social circle'. Having people around you to support your training and encourage you to try out new distances/terrains is fantastic motivation! Some of my good friends I have gained since living in London are through my running club and we all keep up-to-date with one anthers training and progress. I also thoroughly enjoy long Sunday morning runs followed by a coffee and catch up after. 

4. Top Training

Running clubs come with great training facilities. With many based at local athletic tracks and offering special coached sessions, you can be sure you are getting the best advice and training. I love my weekly sessions with our club coach who works with us all on improving speed, endurance, strength and running style. He personally gets to know everyone so well, remembering peoples individual targets and what they are working on.  Having this support in your training really is so beneficial. You can never have another advice and guidance!

5. Team Work All The Way!

(Mizuno Endure24 2014)

If you really want to get involved in club events, why not encourage team races? I think it's great when people actively form teams for running events (Welsh Castles Relays, Adidas Thunder Run, Mizuno Endure24 etc...). This year, I got involved in my first ever team race at Endure24 and it was fabulous! Best 24 hours I have spent and being in the same boat with friends makes the experience all the better. I pushed myself and ran the longest I have ever run and despite the thunderstorms and mud up to my knees, I smiled for every minute. I would highly recommend getting involved in these sorts of opportunities for anyone looking to seek a place with a running club. 

Lots of running clubs welcome people along for taster sessions. Always check out their websites beforehand to see what days are best to go and even drop a committee member an email as most clubs consist of only friendly faces who are willing to help out.

So are you looking for extra motivation and guidance for a big race? What are you waiting for!? Get down to your local club and boost all aspects of your running experience. 

Lipstick Runner.