WEIGHTS

As mentioned in a previous blog post, I have started going to the gym with my friend Steve to do some strength training. It's not something I did last year whilst marathon training, but I keep reading about how important it is to be a successful runner, to tone your body and to keep healthy. All the people's blogs that I read seem to do a fair amount of weight/strength training, so I should get in on the action!

My first weights session was a couple of weeks ago and I had NO idea what I was doing. Steve had designed two workouts for me and spent a while going through what each exercise was and what weight level I should use. Our next session was early on a Saturday morning and I was feeling bit ill (no, not hungover!) and the gym was pretty empty so I used the opportunity to have a bit of a photoshoot (sorry Steve!) to help me remember the exercises and to put on the blog, obviously.

I felt far more confident going into my weights session on Monday; confident of the exercises and confident that my body would perform and not buckle.

We started with a very short warm up on the cross-trainer (elliptical) then stretched but definitely not for long enough, need to work out some good stretches to start a weights session with!

Exercise                   Set 1            Set 2             Set 3          Reps

Bench Press               20kg           20kg            25kg           10
Bent over barbell       15kg           17.5kg         20kg           10    
Dumbell shoulder       5kg              6kg             6kg            10
press
Barbell lunges           15kg           17.5kg         20kg           20
Barbell squats           15kg           17.5kg         20kg           10
Tri pushdowns         13.75kg      13.75kg       16.25kg       10
Barbell curl               12.5kg       12.5kg         12.5kg         10


Sit ups  12reps  3 sets  
Leg extension sit ups 10reps 3sets

The lunges and squats really pushed me and my legs ached on Tuesday and Weds!

I was supposed to hit the gym tonight, Wednesday, but after an unfortunate incident involving a broken blender, boiling soup and my skin, I am now going to be sitting on the sofa watching Bridesmaids tonight! 

REAL MEN BAKE: FESTIVE SPICED BROWNIES

Yesterday, after the gym, Steve came round to test out my festive spiced brownie to take to his office Christmas party.  While Amanda and I were clearing up after dinner, Steve got ready to bake!

Festive Spiced Brownies

Makes 16 (or 36 bitesize brownies for parties)

Prep time: 10 mins

Cooking time: 40 mins

Ingredients:

200g good quality dark chocolate

140g unsalted butter

225g caster sugar

1tsp mixed spice

¼ tsp ground cinnamon

2 large eggs and 1 large egg yolk, lightly whisked

80g plain flour

75g raisins (you can soak these in brandy or rum if you want a festive boozy hit)

Preheat your oven to 180 (160 fan).

Start by breaking up your chocolate into a heatproof bowl, then add your butter and melt them together. This can be done in a Bain-marie (placing your bowl over a pan of simmering water, making sure the bowl is not touching the water) or in a microwave. I am a microwave melter all the way- just take it out and stir every 20 seconds or so to make sure it doesn’t burn.

Once your chocolate is melted, weigh in your caster sugar, mixed spice and cinnamon and whisk them together until combined.

Next whisk in your eggs and egg yolk, before sieving in the plain flour and mixing together.

Finally add your raisins to the mixture, make sure they’re drained if you’ve soaked them. You could swap these out with other dried fruit or nuts, like cranberries, sultanas or hazelnuts.

Pour the mixture into a line tin, ideally 8 x 8 inch, alternatively you can use a 6 x 10 inch, and bake in the oven for 35-40 mins. Once they’re baked, leave them to cool on the side for about 3 hours.

I find that gooey brownies actually have a better consistency the next day- if you can bear to save them for that long!

I KNOW IT'S THE CHRISTMAS SEASON WHEN...

I know when to start my Christmas festivities after I go to the Messiah with my family. For as long as I can remember, my family have gone to the Royal Albert Hall on the last Sunday of November to sing Handel’s Messiah. That’s right, I said SING. Well, not all the family sing. I don’t think I was ever given a choice, I was always told that I would be sitting in the audience even when I was old enough to sing. Apparently everyone has always known that I am tone deaf.

So this year it was actually only my uncle and granny singing while the rest of us enjoyed listening in the audience. The atmosphere is really hard to explain as there are over 3000 people singing and only about 500 in the audience and the Albert Hall literally erupts with noise when the choir starts singing (this is not my video nor is it even The Messiah but it gives you a slight idea of what it might sound like if you were there). I love the Messiah, especially ‘The Halleluiah’s’.  It’s basically the choir singing the Christmas story and makes me feel really festive.

The other start of the season activities are ice-skating outdoors and drinking mulled wine.

I spent the weekend at my friend's house in the country, so nice and relaxing. We enjoyed mulled wine whilst queuing to go ice-skating. Perfect! The ice was really full, and EJ was not very sure about letting go of the edge, I eventually prised her away and she let me guide her around for a bit. I was also asked to get off the ice when using my camera which means all my photos are terrible, and I gave up after getting frustrated with little children getting in my way!   

It was fun. For about half an hour. Then the other people on the ice got irritating, so we went to the pub.  

I MISS MY ENDORPHINS

I have not exercised since my race on Sunday. Don’t worry I am not taking this ‘rest after racing’ thing too far, unfortunately I am ill.

I had a bit of a temperature on Sunday evening, and despite a very early night, still felt pretty rotten on Monday. Tuesday I was feeling a little worse but not great and I decided that extra sleep would be better for me than running my 2 miles that morning. On Wednesday I had a work breakfast meeting at 8.30- I was sent home at 9.15 and spent the day drinking tea wrapped up on the sofa (and doing about 5 loads of laundry!)  so no running for me on weds and no weights session with Steve. Thursday I swapped running for sleep again and made it into work. I may have had some 'medicinal' drinks and shots last night and so there was never going to be any running this morning!

I am fed up with my sore throat, cold and generally being bunged up and can’t wait to get outside and run. It’s pretty miserable being ill, and I think my lack of endorphins is making me feel even more miserable. I hope that by taking it (very) easy this week that I will be able to get back to full training next week.

My desk looks like a pharmacy!

One of my favourite quotes from one of my favourite films;

‘Exercise gives you endorphins, endorphins make you happy and happy people don’t just shoot their husbands, they just don’t’.

from Legally Blonde

MOTIVATIONAL MUSIC

I have pretty varied taste in music, read bad taste in music. I like the charts, I like old school like Rod Stewart and Elton John, and as embarrassed as I am to admit it, I like boybands. I might have tickets to see Westlife in May. I may also have downloaded One Direction for my run on Sunday. Actually I stand by my decision to download One Direction as ‘What makes you beautiful’ is a great pick me up running song. It came on my ipod just after I had to stop to tie up my laces and definitely made me pick up the pace.

Songs that kept me going during my 5k on Sunday:

One Direction- What makes you beautiful

Lady Gaga- Marry the night

Lady Gaga- Poker face

Labyrinth- Earthquake

Coldplay- Paradise

Adele- Set fire to the rain

Adele- Rumour has it

Katy Perry- Firework

Florence and the machine- Dog days are over

All quite cheesy fast paced songs that keep me motivated to run fast. On runs where I push myself speed wise I like to crank up the volume on my ipod and concentrate on the music, and putting one foot infront of the other. On slower, more relaxed runs I tend to choose music that matches the pace, with Coldplay, Leona Lewis and Adele on my playlist. I find that downloading new running/workout music is a great motivator to exercise, so next time you are feeling uninspired, get onto itunes, download a couple of tracks and get moving!

RNLI 5K

I did it!! I successfully ran my first 5K race (actually my first real race), and managed to achieve my goal of completing it within 30 mins. As it was my first 5K I also PR'd! Whooo.

My mum was kind enough to come with me and my step-dad and take photos! It was seriously foggy this morning, which made finding the start line pretty difficult in Finsbury Park, luckily a kind volunteer pointed us in the right direction. We collected our t-shirts, antlers and flashing noses!!! I made the mistake of leaving my running number and ID at home so had to collect a new one, luckily they still let me race! We posed in our costumes before taking the antlers and noses off and stashing them away, I was not running in them- although quite a few people did. We took part in the group warm up and made our way to the start line. The race wasn't exactly a serious one, so we didn't have personal chips, and started when someone said 'Ready, set, GO'. I hit my garmin as I crossed the start line.

The race was 2 laps of the park, all signposted with arrows, although there were enough people running it that we were able to follow those ahead of us. I set myself the goal of keeping under 10min mile pace for the whole race- something I mostly achieved. Unfortunately a pretty large unanticipated hill slowed my pace down to 11.30 for the duration of the incline! Somehow despite slowing down, we managed to pass quite a few people on the two uphill stretches.



Loved the back of the running tops. I think my wild hair makes me look like I'm running really fast. I'm not.



It was such a good motivator having my Mum standing taking photos at various points on the course as I made sure to smile and look like I was having a good time when I saw her. We were really impressed that she managed to be at so many points en route.

I ran with Dave, my Step-Dad(or did he run with me?) for the whole race, I think using my Garmin set a good pace for both of us. He said that I ran at a good solid pace throughout, and that I powered up the hills which kept him going! and didn't burn out on the downhills, forcing him to stay with me. Maybe I do keep a good steady pace afterall! Dave told me that I needed to swing my arms more and relax- advice that I will definitely take on board for my next run. I was really pleased to see the finish line when I did, and picked up the pace for the final bit. Did I mention that the finish line was at the end of a slight uphill stretch!

I crossed the finish line at 29.37 although did not successfully turn my garmin off until 29.49- also check out the distance, an extra 0.08 on the course. I obviously didn't take the shortest route as I'm pretty sure I didn't do much dodging around people. My splits were

Mile 1: 9.38

Mile 2: 9.26

Mile 3: 9.29

0.18: 8.06

Overall I am really pleased with my time, I managed the 5K in under 30 mins, my goal for this race. It also gives me something to work on next time, hopefully I will beat my time, and stop my gamin at the right time! I actually really enjoyed the race and am looking forward to my next one!

BEFORE I'M 30...

On Jack’s 25^th Birthday he freaked out that he was getting old and was just cruising rather than achieving. I got him to write a bucket list of 10 things he wanted to do before he was 30. Obviously I wanted to get in on the act too so I wrote my list; (these are not necessarily in this order!)

1. Run a marathon

2. Take a photography course

3. Eat at Noma and The Fat Duck

4. Go to Ibiza                     

5. Do a full moon party in Thailand

6. Go to Glastonbury

7. Learn to drive (yes I know, I am 23 this is embarrassing)

8. Climb Kilimanjaro

9. Go skydiving

10. Live abroad

A lot of these are travelling goals, and a few, ok three, are party goals, but I think I will have a lot more fun doing them before I’m 30. I don’t want to be the creepy 40 year old hanging out with 18 year olds on Koh Phangan.  They are light hearted, fun goals for me to work towards in the next couple of years, that will get topped up each time I cross one off! 

I'd love to hear other peoples lists (if you have them), or what would you put on your list if you were to write one? 

PRACTICE, PRACTICE, PRACTICE

This morning I did a practice 5K before my RNLI 5K race on Sunday. I ran 3.1 miles without stopping, not even for traffic lights (at traffic lights that were red I ran down to the next one until it wasn’t red or it was clear to go) and I tried to ensure my pace didn’t slip above 10 min miles. I actually find it really hard to stay at one pace and my speed tends to fluctuate throughout each mile. For today’s practice run I tried to stay between 9 and 9.45 min miles, the pace I am hoping to stick to on Sunday. I am aiming for a sub 30 min 5K. I know that isn’t fast but I think it is a realistic goal for me. I would be so pleased if I achieved it, even if I finish in 29.59!

Sunday’s 5K for the RNLI is my first real race that I've even done a slight bit of training for. I’m counting it as my first real race as I certainly did not take the 8K race, that I did with Char, 2 years ago very seriously at all! I think we walked quite a lot of it and pretty much sprinted the last downhill mile!



I felt pretty good starting out this morning at 7 am on the dot with my new ipod arm band (so pleasing). It was colder than it has been on previous runs and I felt my lungs constricting a bit with each breath. The first 2 miles I found it pretty easy to keep my pace below 10, although towards the end of the second mile I looked down and saw the time creeping up. During the third mile my pace fluctuated a lot from under 8 mins (!!!) to 12 mins at one point. I really had to pick up the pace at the end to ensure that I finished the mile in under 10 mins.

My splits were;

Mile 1: 9.25

Mile 2: 9.29

Mile 3: 9.26

Not quite negative splits but I’m working on it. Hopefully a finishing line will encourage a super speedy finish on Sunday. I found finishing quite tough today and felt a bit sick once I started walking, I think this may be due to dehydration. I find it pretty difficult to drink enough water before my early morning runs, too much and it sloshes around in my stomach, too little and I really struggle after about 2 miles. I think I will have to start taking water with me during my early runs. At least this shouldn’t be a problem on Sunday as I will have plenty of time to drink up before my run, plus I am pretty sure there’s a water station on the course. I'm keeping my fingers crossed for the race that I manage a good time and most importantly, that I enjoy it!

NEW SHOES

I am not the sort of person who would put the purchase of exercise clothes and shoes ahead of the purchase of ‘pretty’ clothes and shoes.

Actually, apparently I am.

It just so happened that I needed new trainers and black ballet pumps at the same time. How annoying. I didn’t think that I could buy both of them in one week so I decided to buy the one that I was wearing most. That turned out to be trainers, despite the hole in my ballet pumps that mean that when it rains my left foot gets wet.

I went into Asics near my office to replace my beaten up Asics from last year. I was generally just after a replacement shoe, and so went in asking for a Neutral running shoe. I was asked if I wanted to run on the treadmill for them to assess my running style and see which shoes would be best for me- as it was included in the price of the trainers I jumped at the chance.

I didn’t want to embarrass myself by getting out of breath (I didn’t know how many trainers I was going to be trying on and therefore how far I was going to have to run in my jeans and jacket!) so I ran at level 8. They recorded my feet as they hit the treadmill which I then got to watch back. It was pretty obvious that my feet were pronating or turning in.

I then tried on trainers with some support which made the pronating better but not completely. You are aiming for your feet to stay flat on the treadmill. At first my left foot was really pronating but this corrected pretty quickly with the support trainers, however it then seemed that my right foot was pronating badly too. I had to increase the amount of support a couple of times before there was a good match. I ended up getting the GT-2160, great road trainers that are really light.  And guess what...they are pink!

I was so pleased that these were the ones that felt comfortable and did a good job supporting my foot and ankle, and that they are pretty(ish). Some of the trainers that I tried on before these were pretty ugly, but I didn’t want to say anything incase they didn’t take me seriously! I’m hoping that these new supportive trainers will improve my runs, and help to keep me injury free. I can’t believe I was told last year that I was neutral and this year I have had to have the second most supportive shoes! I really recommend going to a proper running shop to have your shoes fitted, especially if you are going to be spending a lot of time wearing them (training for the marathon means a lot of time pounding the pavements!) I certainly will again in the future.

On Tuesday before Yoga I met my Mum at Westfield and finally bought some new black ballet pumps- I literally got the same ones as last time. Thanks Mum for using your Westfield voucher on me!!    

I tried out my new trainers on Tuesday morning for a 2 mile run, they felt a little weird to start with but I’m hoping that I’ll get used to them. I thought that I would run at slow and steady without worrying about what pace I was going. I was pleasantly surprised when I checked the Garmin at the end of my run to discover that not only had I run my 2 miles in under 20 mins ( I thought I was going pretty slow, maybe my trainers are magic?!) but I also ran negative splits without even trying. Ok so 9.56 and 9.45 aren’t exactly great splits but you have to start somewhere, right!

I ran another 2 miles this morning, but without my Garmin- satellites were completely confuddled this morning and I was not going to wait 10 minutes for the Garmin to wake up when I was awake at 6.45. Going on a 3.1m practice run on Friday in preparation for my first ever 5k on Sunday!!

HOW TO STAY HEALTHY ON HOLIDAY

Why do we work hard at the gym and punish ourselves with faddy diets before going on holiday only to eat badly and drink too much when we are actually away? The best thing for our bodies and our figures would be to have a balanced healthy diet and good exercise regime year round, and maintain this healthy attitude whilst we are on holiday. There are some simple things you can do to try to stay healthy on holiday.
 
Get Active

Make sure that you are doing something to keep active whilst on holiday, why not set yourself a challenge, such as walking around to explore a city rather than relying on taxis or a rental car, or swim 100 lengths of the pool each day. Lots of hotels have great gyms, why not round up your party and have a group gym session- I made two of my cousins and Jack run 10k with me whilst on holiday last year.

We also had tennis matches each evening and held a kayak race, fun ways to get in some exercise (yes we are a very competitive family!). If your hotel doesn’t have any sporting facilities why not make the effort to take the stairs rather than lift, or go for a walk or run around the hotel area each morning before breakfast. I would have run around Verona if I had had space in my carry-on luggage for my trainers. After all the pasta we ate I really regretted not making space for them. Another great tip is to rent a bike, it’s a great way to explore.

Choose Water

Try to stick to water throughout the day when on holiday (and at home) rather than fizzy drinks, beers and cocktails as it is easy to get dehydrated and for unexpected calories to build up. I am definitely someone who enjoys cocktails and wine in the evening, especially on holiday, but I do this guiltlessly knowing that I have drunk plenty of water throughout the day. Try to choose cocktails that aren’t too sugary- I am a big fan of a good ol’ gin and tonic. Drinking wine spritzers are a great way of drinking (a little) more water and reducing your alcohol intake. Bring a water bottle and fill up at restaurants and cafes to save money too, as long as you’re in a country where it is safe to drink the tap water, otherwise check the seal on all bottled water. When I’m in countries where it is best to stick to bottled water, I opt for sparkling water as it is easier to tell if the bottle has been tampered with. If you’re flying, make sure you bring a bottle of water to drink on the plane, most flight attendants will fill it up if you ask nicely!

Bring Breakfast

Breakfast- the most important meal of the day. And yet strangely it can be one of the hardest to get right when you’re on holiday, unless you are staying somewhere with a large buffet breakfast. In Italy we found it hard enough to find a cafe open for breakfast, let alone one with healthy options. It seems the Italians are merely after an espresso at 9.30 am!

Char and I ended up with croissants, cappuccinos, muffins, mini pizzas and cake as our breakfast options. Here is where the ‘Do as I say, not as I do’ mantra comes in. What we should have done was stop by a supermarket and picked up some fruit and yogurt, or any combo you want, and eaten it in our hotel. Our hotel was in fact a B and B and even had a kitchen- we have no excuse. You could also pick up food to make a packed lunch at the supermarket, deli or market, delicious and cheap! An alternative to buying breakfast would be to bring it with you in the form of mini cereal or muesli packets- a friend of mine just pours milk straight into the pack. It is usually quite straight forward to buy milk from a local cafe, or supermarket, a less attractive option would be to pack UHT for emergencies. If eating out, try to choose healthy options that are going to keep you full for longer- omelettes are a great option! You can also ask your server if you can have an egg poached rather than fried or brown toast instead of white- this is easier when you don’t have a language barrier to contend with!

Pack a snack

With all the exercise you will be doing you will get hungry, and whether you are on a city break or staying at a resort, healthy snack choices are usually not that readily available. Bring some nuts, dried fruit and cereal bars with you. They slip easily into a day or beach bag and can be brought out when you get peckish. Fruit is also a good option if you are travelling for a short period (and not through tough customs!) or if you find a nice supermarket or market nearby. Even McDonalds do fruit snack packs which are good in a tight situation.

This is not the sort of snack I should have had in Verona...

 

Splurge

Choose one splurge meal a day and enjoy it. You are on holiday and you should enjoy it. It’s important to try local cuisines and you’re not going to do that properly if you are worried about calorie counting all the time. In Italy we ate a lot of pasta, in Las Vegas we made sure to stop by In N Out Burger, as with anything, it’s all in moderation. Remember you are only on holiday for a short time, you can get back to your healthier lifestyle when you get home. However, it is very tempting to opt for 3 courses each evening meal- why not share a starter and dessert, you'll still feel like you've had a treat but without going overboard.