tag:blogger.com,1999:blog-12364504146570447482024-03-13T11:41:31.041-07:00City Girl FitA city girl's adventures in the world of fitness and beyond... One life: live it full!Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.comBlogger32125tag:blogger.com,1999:blog-1236450414657044748.post-10256688090120507802014-06-02T06:20:00.000-07:002014-06-02T06:20:41.155-07:00My first triathlon: taking an 'alternative' approach<span style="font-family: Georgia,"Times New Roman",serif;">There are a few things that I'm pretty sure you won't ever see in a triathlon training programme:</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><b>1.</b> Don't do any formal triathlon training other than running a bit, swimming very little, and cycling less than 6 miles at a time, never in race conditions</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><b>2.</b> Get your race kit ready the morning of the race, deciding what to wear last minute</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><b>3.</b> Fuel yourself the afternoon and evening of the day before the race with crisps, white wine and cava </span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"><b>4.</b> Go to bed at 1am the night before</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">This, however, is exactly what I did in preparation for my first ever triathlon - the super sprint distance at the ITU PruHealth World Triathlon at Hyde Park on Sunday 1st June. While I do not recommend this approach in the slightest, I reckon there's something to be said for just 'going with the flow', and here's why....</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">I've had quite a lot of going's on in my personal life recently, so much so that I just didn't have the time or energy to give this triathlon my full attention. I have been itching to try a tri for a while now and was a little nervous that I'd put so little preparation in, but reassured myself that I could swim 450m no problem, could cycle 15.5km (albeit fairly slowly), and run 2.5km without too much bother. The only problem would be putting it all together.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">When I woke up on Sunday, after an unexpected drinking session on Saturday, I hesitated about competing: my head was pounding, I was dehydrated and feeling a little fuzzy. But it was 7.30 am and the race wasn't til 5pm - thank god it was a late wave! Nothing that a bagel with peanut butter and another 2 hours of sleep couldn't help rectify. Well, almost.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZrCZtMu13EuEVhuos4SIfoWrJ5t7LXZ02C3JsN9Gau2OcfaDkIh-R921fmfbsUOB5S8cBcQKwsahHDG9OGw4JKe-oEJVizD8hibc467-w1WBMkd2Nhxge-tHDNSaNU0T9Itw2waw2dB92/s1600/IMG_3691%5B1%5D.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZrCZtMu13EuEVhuos4SIfoWrJ5t7LXZ02C3JsN9Gau2OcfaDkIh-R921fmfbsUOB5S8cBcQKwsahHDG9OGw4JKe-oEJVizD8hibc467-w1WBMkd2Nhxge-tHDNSaNU0T9Itw2waw2dB92/s1600/IMG_3691%5B1%5D.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sticker, stickers, everywhere!</td></tr>
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<span style="font-family: Georgia,"Times New Roman",serif;">With still a bit of a headache I began furiously drinking water and getting my bike and kit ready - this really should have been done way before as I struggled to get screws on and off and my brain seemed to have forgotten how to work a bike pump. But I got there! I also had to decide what to wear to run - I already owned a wetsuit but no tri suit, so my swimsuit had to suffice. And I took some shorts and a vest to throw on for the run: that'd be ok, wouldn't it?! I also had some self-tying lace things, so attached those to my trainers as well. So many things I really should've done before the day of the race!</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">One problem with a triathlon is that you need to get your bike to the start line. The only way this was possible was to cycle the 5 miles to Hyde Park - great, just what I needed! I guess bike transport is something I might have to think about for future races too. I arrived nice and early to meet <a href="http://trijosietri.tumblr.com/" target="_blank">super-supporter Josie</a> who had kindly brought along a race belt for me. Another oversight on my part! You need to have the number on the back during cycling and on the front during running, so an elastic belt that you can swing round in transition is the best approach.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">I managed to find my way to registration, attached the various stickers across bike, body and bag, and then get over to the bike transition check-in point, before it dawned on me to ask: where and when do I put my wetsuit on?! Apparently the answer is wherever and whenever you like, with some people arriving in theirs (did they come wearing it on the tube?!) and others getting in to theirs at their bike rack. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-RkYsbSvbv7UhZ0IhF7YDVkiv34rmk1z8IAqEb8vXestjjWcpHajW95VVfnUNmUxq39D_15Lua9O7OfQvyf2uXbttL5JJvucJZug1Oz_okZYieM-gq2fYfaetjp78Biw5e5DiOEQKidTu/s1600/IMG_3692%5B1%5D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-RkYsbSvbv7UhZ0IhF7YDVkiv34rmk1z8IAqEb8vXestjjWcpHajW95VVfnUNmUxq39D_15Lua9O7OfQvyf2uXbttL5JJvucJZug1Oz_okZYieM-gq2fYfaetjp78Biw5e5DiOEQKidTu/s1600/IMG_3692%5B1%5D.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Racked up with Vaseline at the ready</td></tr>
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<span style="font-family: Georgia,"Times New Roman",serif;">I opted for the latter but quickly noticed that most people were not wearing swimsuits: tri suits or cycling shorts and sports bra (for the ladies!) were outfit of choice because - as I was later informed by a fellow competitor - swimsuits can really chafe on the bike. Great. Nevertheless, I was glad I'd chosen to wear my swimsuit under my clothes otherwise my fellow competitors would've gotten an eyeful that I'm sure they'd rather avoid.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Wetsuit on, I first scoped out where my bike was in relation to the swim entry, bike exit and run route, then headed for the swim start on bare feet across the grass and paths. Running has left me with rough leather soles on my feet (delightful, I know) and so I didn't struggle too much with the spiky terrain - every cloud... </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">I had been watching the waves go off and decided to get myself to the front of the holding pen so I would be at the edge of the swimmers and give myself a bit of space. I'm a relatively strong swimmer, but the hangover had given me cause for concern that I might drown, so aimed to be as close to the kayak helpers as possible.</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">In to the water, a wave of the flag to say 30 secs to go, the horn and then: WE'RE OFF! I kicked hard for the first 50m and managed to get myself in to a good position ahead of the mass of the pack who I feared might contribute to my drowning if they swam over me. As Dory from Finding Nemo advised, I Just Kept Swimming! </span><span style="font-family: Georgia,"Times New Roman",serif;">keeping a nice steady pace. Next thing I knew I was up and out of the water, running along the pontoon looking like I had a wasp in my wetsuit as I twisted and contorted trying to get the bloody zip down. Yet another note to self: practice this more!</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">In to transition and I struggled to get my wetsuit off, but followed others with a sort of 'stampy dance' on top of the wetsuit until it eventually set me free. I hauled on my shorts and vest, stepped in to the race belt, vaseline-d up my thighs (a necessity if you get 'fat-man thigh rub' like me!), helmet on and fastened (word to the wise: the marshalls get very cross if you haven't fastened!!) and trotted down to the bike route.</span><br />
<span style="font-family: Georgia,"Times New Roman",serif;"> </span><br />
<span style="font-family: Georgia,"Times New Roman",serif;">This was the part I was least looking forward to. I'm not a cyclist and have never really taken to cycling the way I seem to have with most other sports. I get a bit bored and just want to stop at pubs for pints all the time, which defeats the purpose, really. But in triathlons it's often the longest part, so I had to suck it up as the thing I needed to do to get from the swimming to the running. So off I went - 2 loops of the course, 15.5km in total. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">I'd guessed that I'd maybe do this in 40-45 mins or maybe slower as I was just using my hybrid commuting bike, which looked super clunky next to all the streamlined road-racers that most had. I just had to finish the cycling and then I could run: head down and pedal! On the way back on the first lap I spotted Josie waving and shouting like the crazed loon she is, which gave me a big boost particularly knowing she'd be there again the second time round. Sure enough, more crazed lunacy ensued! Mostly downhill back to transition from here, I was feeling that the bike leg had gone better than expected - in fact, I later found out I'd completed it in 33.33 mins: result!</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">I entered transition, racked my bike and swung my number round to the front, having no clue as to how long I'd been going or where I was in relation to anyone else. It's an aspect of triathlon I really like: you have no idea who's racing against you, its really just a race against yourself to push as hard as you can completely blind to the time in many cases, like mine. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">My legs were a bit jelly and, I have to say, 2.5km seemed much further than usual after the swim and bike leg. But I just reminded myself that 2.5km is nothing in the grand scheme of marathons and half marathons, so 'shut up legs' and just keep shuffling. I felt like I was going so slowly, but managed to hold on to the heels of a guy ahead and passed a few people en route.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9tndbxb4j0RtJWshNQx52TEMfKz6fEW-X8HxXHsH_oJXWfDdwpEx4gkCA1CN4bYydhJohSJhR8GMpxMjxcp7U879cC9hK5VZj13oT0sGIwve99D0wAr-Mpo7PsEBx9Un75rQLopYj36bp/s1600/IMG_3701%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9tndbxb4j0RtJWshNQx52TEMfKz6fEW-X8HxXHsH_oJXWfDdwpEx4gkCA1CN4bYydhJohSJhR8GMpxMjxcp7U879cC9hK5VZj13oT0sGIwve99D0wAr-Mpo7PsEBx9Un75rQLopYj36bp/s1600/IMG_3701%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All the happiness of triathlon captured in one beautiful shot by Josie</td></tr>
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<span style="font-family: Georgia,"Times New Roman",serif;">Turning the last corner, the finish 'chute' was in sight and so I managed a sprint down the line with some more crazy Josie cheers to see me home, which you can't not smile to!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzrl82FfnymT5Ve5p1z3klGjUbpkeswiTHCKIZ9k5VR_hk0f8cGRvqxphUf9dfjIoOvUAw4yd97OeJqff-NeI2wZUzO2Nc71vMu25cUgd1KZuKvy9NeGci1EQA_H5Lj8X9CC6NWq3GrbIh/s1600/IMG_3706%255B1%255D.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzrl82FfnymT5Ve5p1z3klGjUbpkeswiTHCKIZ9k5VR_hk0f8cGRvqxphUf9dfjIoOvUAw4yd97OeJqff-NeI2wZUzO2Nc71vMu25cUgd1KZuKvy9NeGci1EQA_H5Lj8X9CC6NWq3GrbIh/s1600/IMG_3706%255B1%255D.JPG" height="200" width="200" /></a><span style="font-family: Georgia,"Times New Roman",serif;"> </span>
<span style="font-family: Georgia,"Times New Roman",serif;">I stumbled up to collect my bike, changed and packed up for the 5 mile cycle home. It wasn't until later that night, safely home with the Serpentine waters washed away, that I checked the race results. As I come middle of the road in most running races I just searched for my name and time: 1.02.26. Not knowing what times are good for these things, I thought I'd done ok. Then I looked at the overall women's rankings for the super sprint race: 13th overall and 6th in my age group! What the....?!! </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">I'm not quite sure how I pulled that out of the bag given my absolute lack of preparation and, for some aspects, lack of training. I'm not suggesting that the moral of the story is to go out and drink all day and night before a triathlon and don't prepare well enough, but I think that sometimes just being a little easier on yourself and trying to relax can work wonders. </span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">I really enjoyed my first triathlon and this was a great race to do it - expertly organised, friendly marshals and competitors, and a bloody beaut of a medal!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyxfquOut3WVhaBR8Jf9McJI_gXjL_26o_uhobnHkXTyUo053Mi0eaJfhgsvOXZ0-5u29h1-wNHY5kJx2W7i3RSJZUlOy6xsHoKLe5AZFgdCZ5_i6T6hIsd0q0t4ct4p2xZdpNiXX_cYyp/s1600/IMG_3699%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyxfquOut3WVhaBR8Jf9McJI_gXjL_26o_uhobnHkXTyUo053Mi0eaJfhgsvOXZ0-5u29h1-wNHY5kJx2W7i3RSJZUlOy6xsHoKLe5AZFgdCZ5_i6T6hIsd0q0t4ct4p2xZdpNiXX_cYyp/s1600/IMG_3699%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri-bling is the best bling, evidently</td></tr>
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<span style="font-family: Georgia,"Times New Roman",serif;">Are you in training for your first triathlon? Or are you a well-seasoned triathlete? I'd love to hear your thoughts and tips for the next one!</span><br />
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<span style="font-family: Georgia,"Times New Roman",serif;">Katy | City Girl Fit</span>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com3tag:blogger.com,1999:blog-1236450414657044748.post-75999038249817546442014-05-30T01:33:00.000-07:002014-05-30T01:33:01.510-07:00Race Report: Royal Windsor Trail Half MarathonThis is a race I signed up to after reading an <a href="http://lifelauralondon.com/2013/05/27/race-report-royal-windsor-trail-half-marathon/" target="_blank">awesome race report</a> from my running bud Laura on last year's event. It sounded perfect for my first trail experience and in many ways it was, with just a few hiccups along the way...<br />
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I'll admit that I was a little nervous heading in to this race - since the marathon I've done very little running bar that 'little' 13.1 miles with the boy in Geneva 3 weeks ago. I had, however, done a <a href="http://citygirlfit.blogspot.co.uk/2014/05/10k-training-with-bhf-and-some-athletic.html" target="_blank">10K training session (with Louise Hazel, no less!)</a>, and a few sprint, weight and HIIT circuit sessions, mostly because I could feel that jiggly spare tyre round my middle starting to rear it's ugly head. Toto, we're not in marathon training mode any more: we cannot eat ALL the food. Sad face.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifmhKyVtFOReoySHuFZzheCypI4vFEy3_Rkz1CTSlqza5zGa8OfuIcpr2owsz47BQYEsgxZoYvAP6n77tWqSwJgMVf1ZrFzufKVl8yETD9HZ2-MlXSulHPRfkny3HwMEcaDdItFQGY6oDM/s1600/IMG_3640%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifmhKyVtFOReoySHuFZzheCypI4vFEy3_Rkz1CTSlqza5zGa8OfuIcpr2owsz47BQYEsgxZoYvAP6n77tWqSwJgMVf1ZrFzufKVl8yETD9HZ2-MlXSulHPRfkny3HwMEcaDdItFQGY6oDM/s1600/IMG_3640%5B1%5D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On yer bike! </td></tr>
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After a grey and all-round miserable Saturday (brightened up only by <a href="http://citygirlfit.blogspot.co.uk/2014/05/on-giving-little-back.html" target="_blank">parkrun volunteering and a lido swim</a>) I was plenty chuffed to wake up to some sunshine bright and early on Sunday morning.<br />
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My mate <a href="http://amagpieinthesky.com/" target="_blank">Steph</a> had offered to give me a lift over to Windsor, so I hopped on the bike and pedaled the 5 miles or so over to her pad (wearing my lovely new <a href="http://www.lululemon.co.uk/products/clothes-accessories/women-crops/Run-Inspire-Crop-II?cc=0001&skuId=uk_3461637&catId=women-crops" target="_blank">Lululemon run capris</a> - see left). The ride there was lovely. The way back not so much! Note to self: it is hard to cycle 5 miles over undulating terrain after a half marathon. Lesson learned.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixQkcIxC8qT48Vb1wXTRUiHGjbAWnV24HMDcuxNCj548sLKbb7SI_lKJKGTsLuBPrRpytzs2cSWfFs5cghtpqkYSvgSX_pjokli03nD2L3II6ra41SVdF76rWthyphenhyphen8BQ38BasqLs_P1UBCO/s1600/IMG_3641%5B1%5D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixQkcIxC8qT48Vb1wXTRUiHGjbAWnV24HMDcuxNCj548sLKbb7SI_lKJKGTsLuBPrRpytzs2cSWfFs5cghtpqkYSvgSX_pjokli03nD2L3II6ra41SVdF76rWthyphenhyphen8BQ38BasqLs_P1UBCO/s1600/IMG_3641%5B1%5D.JPG" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Loo queues</td></tr>
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Anyway, arriving at the small event village there was the tell-tale sign of not enough portaloobees - a massive snaking queue.<br />
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Fortunately, the event organisers seemed pretty laid back about when you started, with waves going form the start line a short walk on the other side of the river every 5 mins from 8.30-9.00.<br />
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<tr><td class="tr-caption" style="text-align: center;">Most chilled-out start line EVER!</td></tr>
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Myself, Steph and Steph's mate Liz started in the 8.50 wave and, despite some initial bottle-necking as we all piled on the the narrow trail path, we were cruising along nicely within 10-15 mins.<br />
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Most of the race took place along trail paths by the river and it was seriously beautiful. I will definitely be packing my kicks and heading out that way again, race or no race. Be prepared for major house (and boat!) envy though - not sure if I was green with effort or jealousy for most of it.<br />
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<tr><td class="tr-caption" style="text-align: center;">Sunshine and trails</td></tr>
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We had settled in to a steady 9.45-10.00min mile pace and I was feeling good. So good that I decided to kick it a bit and see if I could drop down closer to 9.30, which I'd averaged Geneva... Yup, felt good too. So at half way I decided to go all out and aim for sub-2 hours. Why the hell not?! It was perfect running conditions for me - sun on my back but with a cool enough breeze, and lots of beautiful scenery to make you just fall in love with running all over again.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisLYPR7eUohRu3OTtfTvoH0hugAaTqwecfIetscFLBN1O1c_NHdCx-goWK_UJ0JoROr1854brYoQbtd4vsijvula5BJk8ULWGqEguv6vmgg1yujW9ILihnTxFWAFHGA78C1A_gIpEIsK2Z/s1600/IMG_3648%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisLYPR7eUohRu3OTtfTvoH0hugAaTqwecfIetscFLBN1O1c_NHdCx-goWK_UJ0JoROr1854brYoQbtd4vsijvula5BJk8ULWGqEguv6vmgg1yujW9ILihnTxFWAFHGA78C1A_gIpEIsK2Z/s1600/IMG_3648%5B1%5D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just before I went past ALL of these guys :)</td></tr>
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<br />
I threw on some tunes and actually started singing aloud at one point in a sheer moment of running love. My fellow runners did not share this love - I am not known for holding a great tune - and so quickly piped down, but continued rocking out in my own head, of course.<br />
<br />
Unfortunately, it seems that the laid-back attitude of the organisers came at a cost. They apparently didn't set up
the start-line timing mats properly and so all the timings were out and
only a gun time could be salvaged if you emailed to give your start
time. Cue much enragement on Twitter, but not me: I bloody loved this
race, I had my TomTom watch of pace-telling genius on which told me I'd just cut it under 2 hours, and ain't nobody was gonna rain on my trail-running parade.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrk5UFtCNtoqlB1orDKw56YNx9vTq3I_nN2tottU4sg6E5QzDSOPe2GsiDCQIvHvXrpMM-_A3QC5c_gQHp_W7yKsFeOtKkA_8KDfKc7hgxBBJzhK88251gS8pHRaYPxrGCIWCC6DSKIhYc/s1600/IMG_3654%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrk5UFtCNtoqlB1orDKw56YNx9vTq3I_nN2tottU4sg6E5QzDSOPe2GsiDCQIvHvXrpMM-_A3QC5c_gQHp_W7yKsFeOtKkA_8KDfKc7hgxBBJzhK88251gS8pHRaYPxrGCIWCC6DSKIhYc/s1600/IMG_3654%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Big smiles and jazz hands: what trail running is all about</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsUDejGqpWUJWKAGyE-XoD6s6ThnKa4Vq1cJ8FdJ8nfqGeZmJUWwv5HUfj9vx3ttyytSDwLjaawKf7N-e4AUJePqy9VWJTGPuILamAc4gk8DhqFkbqonEnpSW7Wj-DsYdUqRpJ-TX4pAew/s1600/IMG_3653%5B1%5D.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsUDejGqpWUJWKAGyE-XoD6s6ThnKa4Vq1cJ8FdJ8nfqGeZmJUWwv5HUfj9vx3ttyytSDwLjaawKf7N-e4AUJePqy9VWJTGPuILamAc4gk8DhqFkbqonEnpSW7Wj-DsYdUqRpJ-TX4pAew/s1600/IMG_3653%5B1%5D.JPG" height="200" width="150" /></a>Ok, ok, there were a few other not so great things, like the most piss-poor goody bag ever (two leaflets in a plastic bag - say what now?!) and water supplies in low abundance at the finish line. But on the plus side the medal was a beaut!<br />
<br />
<br />
Despite a few setbacks it had beautiful countryside running, friendly runners, and a flat, beginner trail runner's dream course. If the organisers can iron out the issues for next year then this will definitely be a 10/10 race, and in the immortal words of Arnie: I'll be back!<br />
<br />
Katy | City Girl Fit<br />
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<br />Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-59751141045696665822014-05-26T09:46:00.001-07:002014-05-26T09:46:03.252-07:00On giving a little back<span style="font-family: Georgia, Times New Roman, serif;">Running is a bit of a self-absorbed sport, really. It's ultimately a solo venture and most thoughts revolve around me, myself and I: What will I wear? How will I get there? What time will I do? I'm no exception - I tend to focus on <i>my</i> race and have rarely stopped to appreciate all the people other than runners who are needed to make a race happen. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Now, having completed some fairly big events, I've come to realise that so many people contribute to the race being a success and to my enjoyment of the run: the marshals on the course who give you that much needed support; the bag drop and pick-up people who, in my experience, have always been super efficient; and you have to give it to the people who sit there cutting people's timing chips off what can only be pretty sweaty and smelly shoes!</span><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqoeqcL32938XsnIQ-mb_q2-JIXRr3P98xH5wY2XrDaq76wbk2r8b8yIh_o0wIR0J182aPKu0BZBzib9kFfrEVtUvuaqNcqh_4UutshJr4Qs5PzOKj1WUZqhPI7dvqIz_S6zXfa1IWLIA-/s1600/IMG_3594%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqoeqcL32938XsnIQ-mb_q2-JIXRr3P98xH5wY2XrDaq76wbk2r8b8yIh_o0wIR0J182aPKu0BZBzib9kFfrEVtUvuaqNcqh_4UutshJr4Qs5PzOKj1WUZqhPI7dvqIz_S6zXfa1IWLIA-/s1600/IMG_3594%5B1%5D.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brainstorming at LiRF</td></tr>
</tbody></table>
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<span style="font-family: Georgia, Times New Roman, serif;">That's why I decided that if I'm to take part in an event a month, which seems to be my average at the moment, then maybe I too should give something back to the running community. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">So I took the first step and signed up to take a </span><a href="http://www.runengland.org/page.asp?section=38" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Leadership in Running Fitness (LiRF) course</a><span style="font-family: Georgia, 'Times New Roman', serif;">, which would enable me to become a run leader for the brilliant charity </span><a href="http://www.amileinhershoes.org.uk/" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">A Mile in her Shoes</a><span style="font-family: Georgia, 'Times New Roman', serif;">. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">The charity</span><span style="font-family: Georgia, 'Times New Roman', serif;"> </span><span style="font-family: Georgia, 'Times New Roman', serif;">e</span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.5px;">ncourages women who are at risk of homelessness or affected by related issues to try running as a way of exercising, socialising, lifting confidence and boosting self-esteem. To be able to organise new sessions, however, the charity needs qualified group run leaders, which is where the LiRF course and volunteers - like me - come in.</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.5px;"></span>
<span style="font-family: Georgia, Times New Roman, serif;">LiRF is taught by Run England, and takes place over one day where you learn everything, from how to lead the session from warm up to cool down, to how to overcome barriers that people may have with running. It was quite an intense day with lots to take on board and practical sessions to learn the most appropriate way to lead an engaging and useful run session with appropriate care and safety. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"></span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDn0VGOOTKK-PM1JEgw5GpyvLQXlxR_ZENj4eYofkrYDEIdJB_FrpOHwBHBgh8tynF76_jkVKRC9mvH-UnCCnWr8fZucArfuT48Ly2stjOAxDQ5x3G7xxWUwpk6lHREO5LPLAEYarDpxNU/s1600/IMG_3587%5B1%5D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDn0VGOOTKK-PM1JEgw5GpyvLQXlxR_ZENj4eYofkrYDEIdJB_FrpOHwBHBgh8tynF76_jkVKRC9mvH-UnCCnWr8fZucArfuT48Ly2stjOAxDQ5x3G7xxWUwpk6lHREO5LPLAEYarDpxNU/s1600/IMG_3587%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leah (top) and Charlie (bottom) leading the mini sessions</td></tr>
</tbody></table>
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<span style="font-family: Georgia, Times New Roman, serif;">But it was a really good laugh as well, helped by the fact that two of my run buddies, <a href="http://www.therunnerbeans.co.uk/" target="_blank">Charlie</a> and <a href="http://www.naturallyleah.com/" target="_blank">Leah</a>, were also there, as was Charlotte from fab fitness site <a href="http://lungesandlycra.co.uk/" target="_blank">lunges&lycra</a>. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">We had a fun afternoon in the park with our respective groups, leading mini sessions to demonstrate the skills we had learned throughout the morning. I definitely learned a lot and am looking forward to taking my first group out later this year.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">To enable the ladies who attend the sessions to go out and run at these sessions, A Mile in Her Shoes also provide appropriate clothing and footwear, most of which come from donations of kit from the public. If you have unused or worn but in good working order running clothing or shoes then the team would love to hear from you so </span><a href="http://www.amileinhershoes.org.uk/#!what-to-send/c1989" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">please get in touch</a><span style="font-family: Georgia, 'Times New Roman', serif;"> and share what you can</span><span style="font-family: Georgia, 'Times New Roman', serif;">.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVppDcWtJ9nWCaLsCpy2XK4Wj6QA5oTx9xevEvs2diyVj4zy4GhxiwXXZIfWBqy0UqnlcvAl5acaEYsyXDPrmcWnBs_nZjrRBAn2VBoP_mqSeLwVleKl9Bwbux1WxNvP5mQj74hXiERLNg/s1600/IMG_3600%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVppDcWtJ9nWCaLsCpy2XK4Wj6QA5oTx9xevEvs2diyVj4zy4GhxiwXXZIfWBqy0UqnlcvAl5acaEYsyXDPrmcWnBs_nZjrRBAn2VBoP_mqSeLwVleKl9Bwbux1WxNvP5mQj74hXiERLNg/s1600/IMG_3600%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Give a little back - it'll make you bloody ecstatic!</td></tr>
</tbody></table>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">To keep my 'give a little love' halo shining a little longer, I also decided to volunteer for the first time at my local <a href="http://www.parkrun.org.uk/brockwell/" target="_blank">parkrun in Brockwell Park</a> - a free, weekly, timed 5k run. </span><span style="font-family: Georgia, 'Times New Roman', serif;">Unfortunately for me, it was the wettest Saturday morning that London had seen in quite some time and I cycled along to the park in my waterproofs in the driving rain fully expecting nobody to be out to run. How wrong I was! </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK4OQ5LmlJv64yVtBbK5Df7W3aVQV3AOLL7u9LKMOFFBVEH0iwMfx0axtXQY_EjfdMXudgefNHmkHxfP9k3ENKsWM_YqJbaopi_m5fqYGApAXENIXiia3P1HrX_TlnkO7b7HvRKGmPOFjU/s1600/IMG_3631%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK4OQ5LmlJv64yVtBbK5Df7W3aVQV3AOLL7u9LKMOFFBVEH0iwMfx0axtXQY_EjfdMXudgefNHmkHxfP9k3ENKsWM_YqJbaopi_m5fqYGApAXENIXiia3P1HrX_TlnkO7b7HvRKGmPOFjU/s1600/IMG_3631%5B1%5D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dedicated parkrun runners <br />
in the rain</td></tr>
</tbody></table>
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<span style="font-family: Georgia, 'Times New Roman', serif;">I was assigned the prestigious role of 'barcode scanner', and loved playing a small part to ensure that the run could go ahead smoothly. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">The runners were so friendly and appreciative of the volunteers, with some specifically coming back over once changed and dry to say thanks again. I enjoyed volunteering so much that I've signed up to do it all again next week! Hopefully the weather gods will be kinder to me this time..</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">As big races are often on a Sunday I don't tend to run on a Saturday, so volunteering at parkrun it's a good way to rest your legs but still be part of the running community. Why not have a look on the <a href="http://www.parkrun.org.uk/" target="_blank">parkrun website</a> and see if your local group needs some help? It's a great opportunity to give a little back and share the running love :)</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj02dWmtRLuCELXziT0az3tiHq22CgBiU2tWJ20BFY93qapJbMA597_kx3wQawn8hf1bwR3dz77xCAXL1wIISAqEAmpMT5mR8pql0nPA6EysRazRspSIBPRJ4AXulVm4mJWNNTztKyIV9g/s1600/IMG_3633%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj02dWmtRLuCELXziT0az3tiHq22CgBiU2tWJ20BFY93qapJbMA597_kx3wQawn8hf1bwR3dz77xCAXL1wIISAqEAmpMT5mR8pql0nPA6EysRazRspSIBPRJ4AXulVm4mJWNNTztKyIV9g/s1600/IMG_3633%255B1%255D.JPG" height="320" width="320" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span><br />
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Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-33055924378757356742014-05-24T09:43:00.003-07:002014-05-24T09:49:33.007-07:0010k training with the BHF and some athletic superstars<span style="font-family: Georgia, Times New Roman, serif;">Now that marathon is over (did I mention that I ran a marathon??), I can get back to doing some of the other fun stuff I love to do like swimming, spinning and running shorter distances that 26.2 miles. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">While I love half marathons and they are probably my 'goldilocks' race - just right - I do love a swift 10K. As a beginner runner 10K is a great distance to set your sights on, which is exactly what I did back in the day and worked my way down from about 60 mins to a recent PB of 50.39. Now I've had more experience of longer distances, I realised that 10Ks are a fun distance and great to really sink your teeth in to when it comes to working towards a new PB. </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Jdz-DauLgAs7tkWrlx2fkOUF9VrAvVYsUT1Vs_CZjqssfStyYlDUSTwhY6y1h_Q0uFf2twak5KTlj6ErBLG6sKu7PhlL_CAmvWy_JU4vFRbS6vFlTFTOBPiMfRtEjtWBcTpMRXmAvat1/s1600/Running+friends_MoRun.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Jdz-DauLgAs7tkWrlx2fkOUF9VrAvVYsUT1Vs_CZjqssfStyYlDUSTwhY6y1h_Q0uFf2twak5KTlj6ErBLG6sKu7PhlL_CAmvWy_JU4vFRbS6vFlTFTOBPiMfRtEjtWBcTpMRXmAvat1/s1600/Running+friends_MoRun.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post last year's Mo Run 10K - good times!</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">I've made a decision that, although I will most likely run another marathon in future, I'm not going to chase a marathon PB beyond the 4h23 I ran at London. Not because I don't think that with dedication and commitment I couldn't - I'm sure if I dedicated my life (possibly quite literally!) to it I could - but because I don't want to. I just don't have the time on my hands or the drive to do what is needed to achieve a close-to- or sub-4h marathon. With 10K, however, I have a goal that is clear, definite and - most importantly for me - realistic: sub 50.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Fortunately I have friends who share in this goal AND who are lucky winners of competitions. Enter <a href="http://trijosietri.tumblr.com/" target="_blank">Josie</a>, who was jammy enough to win a 'you plus one' 10K training session, </span><span style="font-family: Georgia, 'Times New Roman', serif;">organised by the <a href="http://www.bhf.org.uk/get-involved/events/runs-and-jogs/fun-runs-5k-10k-and-10-miles.aspx" target="_blank">British Heart Foundation</a>,</span><span style="font-family: Georgia, 'Times New Roman', serif;"> with Laura Fountain (of <a href="http://www.lazygirlrunning.com/about" target="_blank">Lazy Girl Running</a> fame) and World Championship heptathlete <a href="http://www.louisehazel.com/" target="_blank">Louise Hazel</a>. Possibly the best 'plus one' invite I'll ever have!</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFRhyphenhyphenhUxTUcRGbidF0xkmrwAfsNNsYJFsFbajeHKZpzmapV_IxWnsbRXLC8xZtw1PpTFr1x-LMV-teXimUwYVM9nAIrFL65KTocO-z9xrz_Bvo71ksLS0xcxw8_frnTP7GIautoFpHyyk4/s1600/LH_2.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFRhyphenhyphenhUxTUcRGbidF0xkmrwAfsNNsYJFsFbajeHKZpzmapV_IxWnsbRXLC8xZtw1PpTFr1x-LMV-teXimUwYVM9nAIrFL65KTocO-z9xrz_Bvo71ksLS0xcxw8_frnTP7GIautoFpHyyk4/s1600/LH_2.PNG" height="218" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smile for the camera! <br />
(My technique is horrible - but let's ignore that for now...)</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">We rocked up to Regents Park on a sunny April evening and met with the other 4 people who made up the training guinea pigs. We started with a dynamic warm up of jogging, high knees, side-stepping, then a 10 minute warm-up run over to the track that's hidden away at the back of the park. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Don't get too excited now: it's gravelly, like what you'd have played hockey on at school if you're from my generation - a 'don't fall in it or you'll be picking red grit out your knees for weeks' kind of terrain. But it's oval shaped and </span><i style="font-family: Georgia, 'Times New Roman', serif;">almost</i><span style="font-family: Georgia, 'Times New Roman', serif;"> 400m round. Who needs an exact 400m anyway? If you're sprinting round that then high five to you, even if it is only 379 metres long. PBs for the '800m' all round! I digress.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Laura led us in some sprint sessions, which she suggested we incorporate once a week into our own training plans to help speed us up and hit those 10K goals. Our session was:</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><i>4 x 400m at a little below target 10K pace </i></span><i style="font-family: Georgia, 'Times New Roman', serif;">(for me this was around 4.8min/km or 8min/mile) with 90 sec rest between sets</i><br />
<span style="font-family: Georgia, Times New Roman, serif;"><i>2 x 60m sprint @ 90-100% effort, 150m jog, 60m sprint @ 90-100% effort, 150m jog. No rests between.</i></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">It seemed like we were all playing a game of 'stalk Louise Hazel' at times - she was so fast and it looked so effortless! </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeoxhGqu1gUTMLG1nB3i-zY-XDkmssEthGMCGBElZhhMgnTJJJ-dv44ZFC-t_N9oP_3P-XjWyqLXHaO7RPt6HJTEh5GLh6uts_EWquZewqji5KnpLTjFkh_659rwPTT0rJnt3ENdISzQ4V/s1600/LH_1.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeoxhGqu1gUTMLG1nB3i-zY-XDkmssEthGMCGBElZhhMgnTJJJ-dv44ZFC-t_N9oP_3P-XjWyqLXHaO7RPt6HJTEh5GLh6uts_EWquZewqji5KnpLTjFkh_659rwPTT0rJnt3ENdISzQ4V/s1600/LH_1.PNG" height="222" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The most conspicuous stalkers ever</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif; text-align: start;">This was the result:</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh_GLE-RG0E4a8bHgbZSdzxo9Xhmc3Y0H62N1csnWMrAFUYTAcnyrqyKKhDaiUBFdk2YiuJpdL3QjoJIn4cgv_M-B6rLKAidc11sdlJ86abJOgzM32qvaI8UjX1IvUYyzaiitz7Y-04t7S/s1600/LH_3.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh_GLE-RG0E4a8bHgbZSdzxo9Xhmc3Y0H62N1csnWMrAFUYTAcnyrqyKKhDaiUBFdk2YiuJpdL3QjoJIn4cgv_M-B6rLKAidc11sdlJ86abJOgzM32qvaI8UjX1IvUYyzaiitz7Y-04t7S/s1600/LH_3.PNG" height="203" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trying not to spew. At least Louise Hazel looks a bit puffed too!</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">As if all that wasn't enough to knacker us out, we then moved back in to the park where Louise took us through our paces with a fast, full-body workout.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Moving from planks, to mountain climbers, to back raises, to side plank, to crunches - there were 15 moves in total and each was completed one after the other, again no rests, for 30 seconds each. Oooft! We all survived though, and my abs reminded me of my effort for at least 3 days after.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgItSi7Y7DiHxU6hltiL4ghw7gjZQY-6PlEbJhnm_kNThq3AhhEOO4uF96JYFAIF8AOidfKzuOB9rb6hiGiScJ2PUSi-T55sLymPu3uED3nuFVf88oxLUZ2SrJkqPyOs3uHY6nzJ8IUyfS0/s1600/LH_4.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgItSi7Y7DiHxU6hltiL4ghw7gjZQY-6PlEbJhnm_kNThq3AhhEOO4uF96JYFAIF8AOidfKzuOB9rb6hiGiScJ2PUSi-T55sLymPu3uED3nuFVf88oxLUZ2SrJkqPyOs3uHY6nzJ8IUyfS0/s1600/LH_4.PNG" height="222" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Josie and me - being put through our paces by Louise</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">It was a tough but great session, and reminded me that effective running doesn't always have to be about pounding the pavements for hours. If I want to hit that sub-50 goal then my abs, glutes and arms are going to have to get used to a bit of hard work and pain with some full body workouts. It's a little different to the endless miles of road running I've been used to over the past 6 months, but it's time to shake things up and get this body back in '10k fit' mode. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Thanks to the BHF for putting on the event, to Louise and Laura for their excellent advice, and to Josie for letting me be her plus one. The BHF have tons of running events going on around the country, so why not get some speed and strength work on the go along with some running sessions and get involved - find out more <a href="http://www.bhf.org.uk/get-involved/events/runs-and-jogs/fun-runs-5k-10k-and-10-miles.aspx" target="_blank">here</a>. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">All images courtesy of <a href="http://jordancurtishughes.tumblr.com/" target="_blank">Jordan Curtis Hughes</a>.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-88537615840485335822014-05-09T11:25:00.000-07:002014-05-09T11:25:42.459-07:00Post-marathon 'recovery'That's it. Nearly 4 weeks has passed since the event that consumed most of my tiny brain since October 2013. London Marathon 2014 has been and gone and real life has resumed.<div>
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<tr><td class="tr-caption" style="text-align: center;">My super-short London marathon <br />race recap: thumbs up!</td></tr>
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After jotting down <a href="http://citygirlfit.blogspot.co.uk/2014/04/10-lessons-i-learned-on-marathon-day.html" target="_blank">the 10 lessons that I learned on marathon day</a> I was planning to write a race report. But then I sat down and thought about what I had to say different from the 35,999 other people who ran the London Marathon. And, to be honest, there wasn't much so I didn't want to bore you all! It was a great day: amazing atmosphere, busy course at points, overwhelming and emotional, and I highly recommend it for the experience alone. </div>
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The London Marathon is organised to function like a well-oiled machine. Unlike me, who functioned like an extremely rusty old machine for the last 10K of the marathon, but I'm putting that down to the fact that: a) I <a href="http://citygirlfit.blogspot.co.uk/2014/04/happy-1st-marathon-eve.html" target="_blank">spent the last two weeks of taper in the US</a> consuming copious amount of food and b) it was a marathon - the wheels are supposed to come off around mile 20 otherwise you're doing it wrong (there is no evidence for this, just my own marathoning experiment with an n = 1. Statistically the most poorly powered study, you'll find. But this is my blog, so my 'evidence' it is!)</div>
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Other than that, yeah. Not much else to say. I did it and I'm unbelievably proud of myself and extremely grateful for all who <a href="http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=KatyMalpass" target="_blank">donated to my last-minute charity fundraising</a>. You guys rock.</div>
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So, what now? </div>
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Well, after having to walk backwards down stairs for a while, and eventually giving in to a sports massage which hurt like hell (in the kinda bad-but-good way) to see me right, I laced the trainers back up and took it easy... Ha! Are you joking? I'm not so good at moderation - no, no. Instead laced up the trainers and headed off last weekend with the Team Naturally Run crew, plus special guest 'the boy', to run the Geneva half marathon. Three weeks after a full marathon. As you do.</div>
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This race was booked yonks ago before I truly came to understand what effects the marathon has on your body, but it was the boy's first half marathon attempt so I said I'd be happy to take it a little easier and pace him round in about 2h10.</div>
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Running through the Geneva countryside was fantastic (if a little chilly), and there was even a pipe band playing - it seems there are no bounds to the reach of the SNP to get YES votes for the independence referendum:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPwxdGgKg4zI7dfdEv9rfd5UrY5bU9B_qkT33nUoktYqFf-KxbgdHn-HTl2q4L-tevQ6l9-NvFiJYeyedJu7eeNipCp0LYcxNGXBLmeehrECnRapYOjcalpbkMQydOtQORb4MQtQVr6qAY/s1600/IMG_3511%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPwxdGgKg4zI7dfdEv9rfd5UrY5bU9B_qkT33nUoktYqFf-KxbgdHn-HTl2q4L-tevQ6l9-NvFiJYeyedJu7eeNipCp0LYcxNGXBLmeehrECnRapYOjcalpbkMQydOtQORb4MQtQVr6qAY/s1600/IMG_3511%5B1%5D.JPG" height="150" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs46gdGkTCCdv9Sh-ARjrD0MD3aOzMrbpAvEWbQ1-A8W22LOPSRSh2B3aFq45NWMUXmDThSmgopzWSSWcOK-CeX8pc5LoMvyHn6C3kvsvVicG1yge9D-TaoKg2Ca6nz7BGmNICnqgVvDex/s1600/IMG_3512%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs46gdGkTCCdv9Sh-ARjrD0MD3aOzMrbpAvEWbQ1-A8W22LOPSRSh2B3aFq45NWMUXmDThSmgopzWSSWcOK-CeX8pc5LoMvyHn6C3kvsvVicG1yge9D-TaoKg2Ca6nz7BGmNICnqgVvDex/s1600/IMG_3512%5B1%5D.JPG" height="150" width="200" /></a></div>
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<br />2h10 was what I told the boy we were aiming for, but I had <a href="http://citygirlfit.blogspot.co.uk/2013/12/the-tomtom-runner-watch-is-it-happily.html" target="_blank">the glorious watch of pace-telling magic</a> (AKA a TomTom), which meant I was in charge and decided that little white lies about pace were OK in this situation. We settled in to a nice and easy '10min/mile' (read 9.40min/mile) pace for the first 10K. The boy was concerned about the level of people overtaking us but I told him not to worry, to trust the pace and wait and see. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPsSLCRlqCjtvkB16KqwAEf0_Q2M_7VKO7HRTozBTineOLxZKnfxgoVDT3_k2V43KFndhEHT2-_FKUu83IV7wLMu9nGSqWgcVujZeLzSFHNY26JGDYiJDOq6NDySRxQPN4QhIiL0jyKVf7/s1600/IMG_3514%255B1%255D.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPsSLCRlqCjtvkB16KqwAEf0_Q2M_7VKO7HRTozBTineOLxZKnfxgoVDT3_k2V43KFndhEHT2-_FKUu83IV7wLMu9nGSqWgcVujZeLzSFHNY26JGDYiJDOq6NDySRxQPN4QhIiL0jyKVf7/s1600/IMG_3514%255B1%255D.JPG" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smile if you know the pace <br />we're ACTUALLY doing!</td></tr>
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I decided we should kick it up a gear a bit to '9.45min/mile' (9.20min/mile) pace until the final 5k arrived, which is my favourite point of a well-paced half: when you get to overtake everyone who elbowed past at break-neck speed at the 3 mile point. Now ye shall feel my elbows people! Mwahaha! </div>
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Crazed half-marathon 'baddie laugh' over, and at 2h03 mins after crossing the start line we held hands and crossed the finish line together (all together now: ahhhhhh!). Not bad for a boy who hasn't run more than 6 miles in the past few months! Celebration was some weird cereal-y stuff (hmm) and some chocolate marble cake (yes!), plus a hug with what we thought was a giant peanut, but turned out to be a tupperware water bottle...</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdP31TTUlMgRZIxf9pZut49Mxe93jUFtAm9O3ZIx7Y5VdEXO1QFdt9vMKsFJtApYjIUqWzuOyRFWnwuMvCi-9jpuiL_XvvQZ8XlgMXaFJWEJzaMqKFAvcQQn_rwO8W1s5mxP8kuszOxtOw/s1600/IMG_3516%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdP31TTUlMgRZIxf9pZut49Mxe93jUFtAm9O3ZIx7Y5VdEXO1QFdt9vMKsFJtApYjIUqWzuOyRFWnwuMvCi-9jpuiL_XvvQZ8XlgMXaFJWEJzaMqKFAvcQQn_rwO8W1s5mxP8kuszOxtOw/s1600/IMG_3516%5B1%5D.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's a giant peanut, right?! The orange <br />thing, I mean - the yellow thing is the boy...</td></tr>
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All in - a great race and I discovered that a weekend race-cation is not a bad way to 'recover' from a marathon. Well, that is if you don't count the fact that I now have a stinking cold. But I've decided that these events are NOT related to my weekend running. Again, my blog: my evidence. Albeit that in this case there is none.</div>
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So yes, onwards and upwards post-marathon. Despite being worried I'd have nothing to talk about once the marathon was over, I seem to have suitably filled my sporting calendar with enough events to keep me ticking over. Next, it's just that small matter of the triathlon in that I'm signed up for. In THREE WEEKS TIME!! What on earth possessed me to do that?!</div>
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Katy | City Girl Fit</div>
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Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-31182506805638143622014-04-16T13:38:00.002-07:002014-04-16T13:38:29.992-07:0010 lessons I learned on marathon day<span style="font-family: Georgia, Times New Roman, serif;">While I ponder my full race report - brace yourselves for that one, it could be epic - let me highlight the top 10 things I learned on marathon day: </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>1. Be prepared</b> </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Sunglasses = happiness</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Given my intense need to have a full and comprehensive understanding of how I will get anywhere, travel was never going to be a personal problem; however, it amazed me the number of people asking on twitter etc. about how to get to the start site THE NIGHT BEFORE! If you're laid back enough to just rock up to a marathon start line 'somehow' making it on time and go with no nerves then I salute you. In fact, I defy that you even exist! In my opinion, if there is anything that you can do to reduce the pre-marathon nerves and worries then do it - including knowing how the hell you're getting there at least 24h before the start. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">My preparation for travel is not reflected in my preparation of kit, however, and realised that I forgot my sunglasses while on the train to the start. It was scheduled to be a scorcher too. Uhoh. Fortunately, having runner friends who will be on the sidelines comes in useful and a quick tweet to <a href="http://www.therunnerbeans.co.uk/" target="_blank">Charlie</a> and logistical planning for a meet-up en route meant having glasses from the 6 mile point. Bonus lesson: if <i>you</i> can't be prepared, then have lovely friends who can be prepared for you. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b> 2. Arriving early = no toilet queues. </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">OK, so perhaps my '2 hours before the start' arrival was a little eager. Fortunately it was a lovely morning and I could sit on the grass in the sun, watching the weird an wonderful marathon peeople go by, while sipping my Nuun and eating a crunchy peanut butter Clif bar. But seriously - there was not a portaloo queue in sight. I went three times in the space of an hour just because I could! After 9am (1 hour before start), however, the giant snake loo-queues began to emerge. I'll admit it - I was smug. And, importantly, - but perhaps oversharingly - empty. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>3. Marathon supporters are awesome</b> </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Yes, AWESOME. Having my name on my vest, I felt that everyone was there cheering for lil' ol' me. "You can do it, Katy!", "Great running, Katy!", "You're amazing, Katy!" - now, I'm normally fairly rubbish at taking compliments, but on this occassion I lapped it up and I have to say, I felt pretty awesome too (well, for the first half at least, but that's for another time...). I also had a huge grin on my face after spending the first 10 miles high-fiving every child who thrust their tiny hand my way and even some who didn't... </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">After one runner robbed me of a child high-five I demanded that he provide me with said high five personally, despite the fact he was carrying a water bottle and four gels. It was messy, required some reorganisation, and almost resulted in a face-first fall, but I got my high five dammit! Yeah!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b> 4. Balloons are the answer </b></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNhIoRRswirRWiGaL6dqE9i-q2OYW0hE4FjbgYUoK8sfStYxty4qJP3FC6wL1mqNJIJdQgIgZlb2PQafLMqJi6HPsZXHkOhYZS17xqzKFQZ8ToazxS1IwbADw_-qP-jjqU8ipLAsn64wwW/s1600/IMG_3393%5B1%5D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNhIoRRswirRWiGaL6dqE9i-q2OYW0hE4FjbgYUoK8sfStYxty4qJP3FC6wL1mqNJIJdQgIgZlb2PQafLMqJi6HPsZXHkOhYZS17xqzKFQZ8ToazxS1IwbADw_-qP-jjqU8ipLAsn64wwW/s1600/IMG_3393%5B1%5D.JPG" height="200" width="150" /></a><span style="font-family: Georgia, Times New Roman, serif;">Having friends and family in the crowd is great and I'd have been devastated to miss them, so set about planning how to spot them in the throngs of supporters. Answer: a massive yellow balloon, otherwise known as 'Bob'. A quick check of my phone told me my family and the boy were around the 12 mile marker; all I needed to do was keep my eyes above the crowd and BINGO! - there was Bob. Further down the line, another text: Mile 23. Hey presto: there was Bob. I doubt I would've seen them if it hadn't been for the genius of Bob (or myself, for having the idea of Bob, but we'll give him the credit this time...)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>5. It's not just a training run </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">It had been suggested to think of the marathon as 'just another training run'. I get why that can help, and that's what I tried to think. The reality was, however, that this was not another training run: this was <i>it</i> - everything I'd been working towards since October. During training I never experienced the highs and lows like I did in the marathon - I don't think anything can prepare you for that if it's your first time. It's also further than my longest training run of 20 miles, and while 6 miles doesn't seem that much further, trust me: it is. I hurt a lot in the last 10k and seriously doubted if I could keep going at points. </span><span style="font-family: Georgia, 'Times New Roman', serif;">As my mum said afterwards 'I think that's how you're supposed to feel: it's a marathon, not a walk in the park!' So I guess now, in hindsight, she's right. If it didn't feel that hard it wouldn't be a marathon, it'd be just another training run. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>6. Finishing is a mixed emotion </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">First: thank christ that's over. Second: exhaustion. Third: where's my medal? Fourth: overwhelming emotion and tears. Fifth: exhaustion. Sixth: exhaustion. Seventh: MEDAL PLEASE! And water. Lots of water please... </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">In my mind, this moment would play out in slow motion - the Union Jack flags billowing in the wind down the Mall, the cheers a dull roar in the background, the finish-line colours bright in the sunlight and me galloping over the line to Chariots of Fire. In reality, I was faint for the last 2 miles and felt very dizzy up the finishing straight, struggling to focus on where I was and could only think of reaching that big red sign so I could stop. It wasn't until I went across the finish, gathered myself, got my medal and turned to look back down the Mall that the emotion overcame me - I'd just run the London marathon! Then I stumbled onwards and everything was a blur. But I had my medal, so all was ok with the world again. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>7. Running in warm weather makes you crusty </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Apparently it's the dried out salt from your sweat or something. 4.5 hours of sweat = crusty like a piece of crispy seaweed. Lovely. Bring wipes. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>8. Cold, hard concrete is my friend </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Hobbling up stairs and down a ramp to get to the changing area (I mean seriously?! Event organisers take note for next year: this was just plain cruel!) I was confronted with an empty, shaded underground parking lot with a curtain up. Never before have I been so happy to be cool! I lay face down on the concrete floor, ecstatic at the cold against my skin, and stayed there until another woman arrived and asked if she needed to call an ambulance.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>9. A pint will never taste so good. </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Nor will a G&T, a champagne cocktail, a glass of red, or a whisky. I do not, however, advise having all of these things, one after another, directly after a marathon - yes, that is from experience. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>10. Never say never </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Never again is exactly what went through my mind at mile 23. I was at the bottom of the emotion rollercoaster and declared that I will never put myself through this again! But. Well. See. The thing is... Now that it's done, and now that I know what to expect, maybe the next one won't be just quite as bad?! Only one way to find out... Athens Marathon in November it is then!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">What did you learn on marathon day?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com9tag:blogger.com,1999:blog-1236450414657044748.post-43763012306536937262014-04-12T12:42:00.000-07:002014-04-12T12:42:49.919-07:00Happy 1st Marathon Eve!This is it. My last night before I run the London Marathon 2014. My first ever marathon, first ever time beyond 20 mile in fact! Am I nervous? Yes. While training went well overall, on Sunday I arrived back from a 2 week holiday in the US where I ate my weight in food and consumed copious amounts of booze. This, I'm pretty sure, is not what they describe in the 'how to taper' handbook...<br />
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Nevertheless, back at the end of March I completed the Surrey Spitfire 20 miler in 3.09, and felt pretty strong. I also managed a treadmill sprint session and three outdoor runs on holiday:<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhikpL33iyXAdLv2glLmwohg8V2Ol0u2TDlIeydw5wpvhY-2jHzde7HAkTXdhlk8ehdzl8Bpj1AniuB1Ctecpxp8K6MuR7wyd9dYFGmas5f4TiFsKwDCoJGI-S_6uYHwTP3byhY3K327NSD/s1600/IMG_2816%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhikpL33iyXAdLv2glLmwohg8V2Ol0u2TDlIeydw5wpvhY-2jHzde7HAkTXdhlk8ehdzl8Bpj1AniuB1Ctecpxp8K6MuR7wyd9dYFGmas5f4TiFsKwDCoJGI-S_6uYHwTP3byhY3K327NSD/s1600/IMG_2816%5B1%5D.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Run 1: 6 miles along the Vegas strip</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDH3tGqRa05_DWAPBv3G5Gp8KnsspYoK8gNHOlOS7wDooNKZS_ncrB9KAGs5cTnLCK1AhdOosr5n2NB43kyU3hwGeXCn-XbEb5ihQpIG3mr9RbFXbFU5FiBwWwqAgmRnslBtM-B8zOjje6/s1600/IMG_3048%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDH3tGqRa05_DWAPBv3G5Gp8KnsspYoK8gNHOlOS7wDooNKZS_ncrB9KAGs5cTnLCK1AhdOosr5n2NB43kyU3hwGeXCn-XbEb5ihQpIG3mr9RbFXbFU5FiBwWwqAgmRnslBtM-B8zOjje6/s1600/IMG_3048%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Run 2: 4.5 miles in Mammoth, CA</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPZgpDSuuoNrg3XLhbHJrC6n7Hw3em3XQQJZDozxj77RMaBaeHNuJpOkuxOBKkghU86-PnTMOZo8bDkAdp-_B8ZxbGE5UX7v01VtWWdIG-y3ya3lsnMwL0EE_ZaVsPh3VTw8lslJlj1qAJ/s1600/IMG_3306%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPZgpDSuuoNrg3XLhbHJrC6n7Hw3em3XQQJZDozxj77RMaBaeHNuJpOkuxOBKkghU86-PnTMOZo8bDkAdp-_B8ZxbGE5UX7v01VtWWdIG-y3ya3lsnMwL0EE_ZaVsPh3VTw8lslJlj1qAJ/s1600/IMG_3306%5B1%5D.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Run 3: 10 miles from downtown San Francisco to Sausalito.<br />Yep, including over the Golden Gate Bridge!</td></tr>
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So thank you, marathon. Because without this race to train for I wouldn't have laced up my shoes and experienced these places in the unique way that running provides. Each was individual and awesome in it's own right and I LOVED it!!<br />
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Tonight, I sit here finalising my marathon playlist, laying out the kit and generally being a bit excited. While nerves definitely play a part, I have been lucky enough to avoid injury and know that I will be on that start line tomorrow ready to run the London Marathon, and adding some London-based selfies to my running pic collection :)<br />
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Whatever comes my way, however slow or fast I run, I aim to take in what is happening around me and ensure that I take the time to focus on what's important - the fact that I am even able to run, the fact that I am privileged to be part of a race that many will never get the chance to run, and the fact that by doing this <a href="http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=KatyMalpass" target="_blank">I am raising money for two great charities in memory of two great men</a>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqLYwkU3QJac3RgVoATbqNbqcXNG1v5hL5oxcvlmll-P96Iu8mnxN6zO-WOGjQIA2DMgsn7JwM18Il0f4emFz_qtVbdg6lpTdnN2W8xm9ozHNXCXqz9LBytiy6xNZ5DdpcqZwlb-QPxVqb/s1600/IMG_3359%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqLYwkU3QJac3RgVoATbqNbqcXNG1v5hL5oxcvlmll-P96Iu8mnxN6zO-WOGjQIA2DMgsn7JwM18Il0f4emFz_qtVbdg6lpTdnN2W8xm9ozHNXCXqz9LBytiy6xNZ5DdpcqZwlb-QPxVqb/s1600/IMG_3359%5B1%5D.JPG" height="200" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHPKBpBYw6K1EhpmQV39rMVW0UBe6Cf1y2UImI45KYvnk0rxHdzKu7Kv_8PESE_wSMQMHcSecUbHpK0Cva7y9TFR0nvUspO_DfvmNa-ADgL3prcVnVXwvqjD9-iGvvldLqnUCZBOKufrFW/s1600/IMG_3363%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHPKBpBYw6K1EhpmQV39rMVW0UBe6Cf1y2UImI45KYvnk0rxHdzKu7Kv_8PESE_wSMQMHcSecUbHpK0Cva7y9TFR0nvUspO_DfvmNa-ADgL3prcVnVXwvqjD9-iGvvldLqnUCZBOKufrFW/s1600/IMG_3363%5B1%5D.JPG" height="200" width="150" /></a></div>
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If you're running tomorrow then good luck! Enjoy! I can't wait to meet all 36,000 of you :) Number 5097 - come say hi!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM6RpmUakJi0uQTaqq5d-KoWJIwG4f83Gz6dwCM2uv4HDMUfloPmDl_lRkOIjtvTTTjfEnE1XHSG4dSW6ehzswM43VYC9EUKo5knjjp0RFHMb7ZQMvI7RwwRJ7LGMU_VGv8vX8oz36Alki/s1600/IMG_3377%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM6RpmUakJi0uQTaqq5d-KoWJIwG4f83Gz6dwCM2uv4HDMUfloPmDl_lRkOIjtvTTTjfEnE1XHSG4dSW6ehzswM43VYC9EUKo5knjjp0RFHMb7ZQMvI7RwwRJ7LGMU_VGv8vX8oz36Alki/s1600/IMG_3377%5B1%5D.JPG" height="200" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio9dc19LPkZ5K2kqBRueit5gAgLfDoiFY9apoYLO-ChAYbI3oVMrogodVaBENGKo8um2TRHL-Y-e1XFiEuyWcqeS4Ml1uBpr7jk9FT08TXYXV5yNxqxiPbZ8DcRWPtBeIh8zWsRd4bZDNy/s1600/IMG_3381%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio9dc19LPkZ5K2kqBRueit5gAgLfDoiFY9apoYLO-ChAYbI3oVMrogodVaBENGKo8um2TRHL-Y-e1XFiEuyWcqeS4Ml1uBpr7jk9FT08TXYXV5yNxqxiPbZ8DcRWPtBeIh8zWsRd4bZDNy/s1600/IMG_3381%5B1%5D.JPG" height="200" width="150" /></a></div>
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Katy | City Girl FitAnonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-89481582844515676362014-03-20T16:23:00.002-07:002014-03-20T16:23:26.189-07:00To run or to give up: fighting through sadness for happy runningSo, it's been a while. Sorry about that - a few things have happened and I just didn't feel like writing. Or running for that matter. Sadness does that to you, I think; either you just don't want to function any more or you're someone who goes in to overdrive to cope. I'm the former, evidently.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tUeHZVRyIczyKQWGuOz0SwSHo7NyEH1mnmBvYEN5zeVSV6OaKgzNJYLl4GTUZ9F65nOVzSYKL1fo9p8OcbuRhSkUHgPztZCs6q_z9hCyR_0XcifEDFAOomJENu5_wsrnu_Duw8dUJRkU/s1600/IMG_2703%5B1%5D.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tUeHZVRyIczyKQWGuOz0SwSHo7NyEH1mnmBvYEN5zeVSV6OaKgzNJYLl4GTUZ9F65nOVzSYKL1fo9p8OcbuRhSkUHgPztZCs6q_z9hCyR_0XcifEDFAOomJENu5_wsrnu_Duw8dUJRkU/s1600/IMG_2703%5B1%5D.JPG" height="150" width="200" /></a><br />
Training had been going relatively well. I had 17 miles on my plan the weekend of valentine's day, and I'd planned to do 6 miles alone, pick up my friends Georgia to run 9 miles together, then run the final 2 miles home. It was a good run - all smiles at 12 miles form me, 6 miles for Georgia.<br />
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When I dropped Georgia off my phone rang - it was my mum. With a heavy heart she had to tell me that my Grandpa had passed away suddenly. I was stunned, devastated, and on the verge of a meltdown 2 miles from home. I needed to be home. I hung up and just ran.<br />
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For the best part of the next two weeks I didn't run again - I just couldn't find it in my to lace up the trainers and go. I was worried that I wouldn't <i>want</i> to run again, but slowly I started to come round and set myself a new purpose to run: for Gramps.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj90kZR_dO8IDYX871N_BoYQE51tOsT3HYSRul1WLSClXmGeaXvvR3wrNG4sOLg_PpH_sRAV3ab11G18L6G_f1CDNh3ydwdq58yBsDHuUoZazUrkVoTGzRqLrxjvALE3GW8ETPKS8arLm6/s1600/IMG_2814%5B1%5D.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj90kZR_dO8IDYX871N_BoYQE51tOsT3HYSRul1WLSClXmGeaXvvR3wrNG4sOLg_PpH_sRAV3ab11G18L6G_f1CDNh3ydwdq58yBsDHuUoZazUrkVoTGzRqLrxjvALE3GW8ETPKS8arLm6/s1600/IMG_2814%5B1%5D.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image courtesy of Charlie Brown</td></tr>
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Thankfully, I have a bunch of super-amazing running girls who can be relied on to be ready to run together and provide much needed moral support. Leah and Melissa had 18 miles on their plan and decided to do it on a Thursday night after work. A bit nuts, but the lure of company versus a lonesome weekend run was too much and off we went. 18 mid-week miles, starting running around 7pm and finishing about 10.20pm - I have to admit, we (at least I!) felt a bit like heroes when we were done. A major confidence boost.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisG0eSiOXpU5Sp1uhNK3FTaYQmLv45ZdvHJGMRuDrMwzEt1UF7Ia8xwoHcqPo8C18ix3hVgAt0FpTXGLsdn0St3Gbw3xJTUaDlSPLnFsR_RjsMJ_r-Ajc5wxyqQwsnd4rl_SK27n1otLSf/s1600/IMG_2768%5B1%5D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisG0eSiOXpU5Sp1uhNK3FTaYQmLv45ZdvHJGMRuDrMwzEt1UF7Ia8xwoHcqPo8C18ix3hVgAt0FpTXGLsdn0St3Gbw3xJTUaDlSPLnFsR_RjsMJ_r-Ajc5wxyqQwsnd4rl_SK27n1otLSf/s1600/IMG_2768%5B1%5D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Twickenham delicacy. <br />And a hot dog.</td></tr>
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I was signed up for Surrey Half Marathon the following weekend but the boy was a bit jammy and won us a pair of tickets for England vs Wales at Twickenham. Getting my legs out versus watching a bunch of fit men getting their legs out - no contest really! So I headed out for a pre-rugby 8 sub-4h marathon miles on Sunday morning instead. Felt good :)<br />
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The following week was the last big push before the marathon - 20 miles. Along with Becs, Hilary and Alexa, I'd signed up for the Surrey Spitfire 20 miler. I figured that I was much more likely to actually do 20 miles if there was a medal at the end, and it would give me good experience of actually racing that distance versus training for the distance. If I could just get through this race, I was pretty confident I could run the marathon.<br />
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Well, I got through it! Not only that, but I felt pretty strong despite the heat and the hills (oh, the hills!) and even managed a sprint/dance-down-the-finishing-straight finish. Target: 3h20. Result: 3h09. Sweeeeet!! Surrey Spitfire was a great race, helped immensley I'm sure by the sunshine, beautiful countryside, singing birds and support of fellow running friends. I was elated and, even better, full of confidence for the marathon in 4 weeks time. Just another 10k on top of that and I'm home.<br />
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Don't get me wrong - while I felt strong and was elated to be finished those 20 miles hurt. It hurt when I had to run up those hills, it hurt at 18 miles when I thought my legs were going to fall off, it hurt when I sat down and tried to stand up again, it hurt when I got out of the car after driving home, and it hurt for 2 days after. A marathon will not be easy, but I feel confident that I can stand the pain and get myself round those 26.2 miles. Will I put myself through it again? Well, that's another question all together...<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJaZgQlnCGXGM-9-A4GD3N7tZvvAtc0GVFXSkXyPwk3AYJD_4j65JxSJmhlgBq7OQKcfT0TuGnNXcKrBQuyH-YiHiz8kHNkfifq4_rpvOzoIsBBRc9nuH127XgCpHrZ1cEpNfTyNoCacrK/s1600/IMG_2805%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJaZgQlnCGXGM-9-A4GD3N7tZvvAtc0GVFXSkXyPwk3AYJD_4j65JxSJmhlgBq7OQKcfT0TuGnNXcKrBQuyH-YiHiz8kHNkfifq4_rpvOzoIsBBRc9nuH127XgCpHrZ1cEpNfTyNoCacrK/s1600/IMG_2805%255B1%255D.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Surrey Spitfire complete with RAF jet. As you do... <br />And no, we did not plan the co-ordinated outfits, honest!</td></tr>
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<a href="http://citygirlfit.blogspot.co.uk/2013/10/running-my-first-marathon-why.html" target="_blank">As I've written about before</a>, I'm running in memory of my friend Sarg. Now - and I hope Sarg doesn't mind sharing - I'd like to add another on to that and run for Gramps too. 26.2 miles: for Sarg and for Gramps. If you'd like to donate to support two charities in memory of these awesome gents then you can do here:<br />
<a href="http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=KatyMalpass">http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=KatyMalpass</a><br />
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Thanks for your support. Next stop - marathon! Well, actually next stop is Vegas for a vacation, but let's not talk about how that might throw a massive spanner in the marathon success plan...<br />
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Katy | City Girl Fit<br />
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<br />Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com3tag:blogger.com,1999:blog-1236450414657044748.post-48332888198903987632014-02-09T12:56:00.002-08:002014-02-09T12:56:26.681-08:00Training update: head vs heart<span style="font-family: Georgia, Times New Roman, serif;">I didn't feel like running this week. Despite my heart still being fully committed to marathon training my head told my body that this week was rest-and-be-thankful week.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I'd already cut down the number I runs I planned from 4 to 3 per week - scheduling a short speed session, a medium pace session and a weekend long run - but through the week I just didn't feel it. So I did yoga instead! Ahhh yoga - you make it all ok. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">That said, I had 15 miles on my schedule for the long run and, <a href="http://citygirlfit.blogspot.co.uk/2014/02/training-update-giving-longs-run-rest.html" target="_blank">having ditched my long run last week</a> in favour of a self-planned mini duathlon, I knew I couldn't bail again this week. 15 miles is uncharted territory for me, my longest run being <a href="http://citygirlfit.blogspot.co.uk/2013/09/my-first-half-marathon.html" target="_blank">13.1 at Run to the Beat last September</a>. I was nervous to say the least.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Fortunately, I had planned a trip to visit my good friend Sheila in Manchester for this weekend. Sheila has completed both London and Edinburgh marathons in sub 4 hours - this was the girl to get me through 15 miles!</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Runners of Manchester: <br />I salute you!</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">A quick check of the weather forecast on Saturday morning suggested that we get out about 9.30 in order to avoid the rain wind and hail that was - as I found out later - presently battering London and the <a href="http://www.naturallyleah.com/exercise/running-exercise/team-naturally-run-train-for-a-10k/" target="_blank">TNR</a> girls on their 15 mile journey and was now Manchester bound. So we quickly got up, dressed and out the door.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">The wind. Oh my the wind!! Bitterly cold and at some points strong enough to lean in to and say upright! My mantra in difficult conditions (wind, hail, stitches, skinned knees & hangovers - ideally not all at once) is that I might well experience these things on marathon day (well, hopefully not the hangover...) so I need to man up & plough through regardless. So that's just what we did! And can I just say - the runners of Manchester were super friendly, smiley and lovely. It made the run all the more enjoyable :)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">My knees began to groan about mile 11 and by mile 13 my hips were tight and achey, but we made it. 15 miles: DONE! Reward was some retail therapy in Manchester with three bottles of Pinot Grigio & gluten-free pizza for dinner at <a href="http://www.doughpizzakitchen.co.uk/" target="_blank">Dough</a> - delicious!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGioZQMmr-HQbLM8bq10IW4-Aq_JJxukUQzzlqNzsYLDes_jAQIKdz3eB6GgDfjbt5cu0MX6beFLzDcTu_SEubZrkj4z-cj0dc6k5LGfP98GcO6rsrBKpzcQgTAwJY84DrF4nBeXWpeZks/s1600/IMG_2687%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGioZQMmr-HQbLM8bq10IW4-Aq_JJxukUQzzlqNzsYLDes_jAQIKdz3eB6GgDfjbt5cu0MX6beFLzDcTu_SEubZrkj4z-cj0dc6k5LGfP98GcO6rsrBKpzcQgTAwJY84DrF4nBeXWpeZks/s1600/IMG_2687%5B1%5D.JPG" height="320" width="320" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif;">I'm super chuffed to have run my furthest distance to date, and not to have suffered from aches and pains too badly despite my lack of during-week training. I hope to get in some run sessions this week but have two spin sessions booked so we'll see! Regardless, I have 17 miles on my plan that I will have to see through next weekend. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Looks like the territory is uncharted from here on out. Hoist the sail m'hartys - all aboard! We're off on an adventure...</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span></div>
Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-28725030282363208792014-02-02T08:12:00.002-08:002014-02-02T08:12:41.864-08:00Training update: giving longs run a rest<span style="font-family: Georgia, Times New Roman, serif;">As I mentioned in <a href="http://citygirlfit.blogspot.co.uk/2014/01/why-i-wont-cheat-on-running-yet.html" target="_blank">my post earlier this week</a>, as part of marathon training I've just been running and running and - yep, you guessed it - running. This week, I decided that my long run would be left in the bank so that I could do something other than running with my weekend. </span><div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUoyT5EbDGJqmBYrv7K8uDRSmgkosocS-yGo_W4pVnSCFWx6vwIU1fsyN1tG_On8p-OqxcgxgjXTVYm01_BlGYECb0E6wJ7aqZLqqheZNO-hK9R8AL7w2HudNlOx-JU0BofvxHUsCOuhFz/s1600/IMG_2622%5B1%5D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUoyT5EbDGJqmBYrv7K8uDRSmgkosocS-yGo_W4pVnSCFWx6vwIU1fsyN1tG_On8p-OqxcgxgjXTVYm01_BlGYECb0E6wJ7aqZLqqheZNO-hK9R8AL7w2HudNlOx-JU0BofvxHUsCOuhFz/s1600/IMG_2622%5B1%5D.JPG" height="200" width="200" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">Run commute success!</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">But I'm not about to turn my back on the mileage, oh no! After a short but speedy 3 mile session on Tuesday evening, I set the alarm bright and early on Thursday to do my first run commute: a 1.7 mile leg to the train station, 10 mins on the train, then 7.5 miles from the station to work = 9.3 miles total. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Despite some 'puddles' to navigate and an incident with a mini swamp in which my shoe was lucky to make it out alive, I made it there in one piece! It was lovely to watch the colour of the sky change as the sun came up, and enjoy the peace and quiet of woodland paths versus the hustle and bustle of the train. I'll be doing that one again!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhunKsjLB6tc9x95XLFxHrwRQsb9Lt2AO-cDG205rcTToTmJ-sMMdoCI63FE4qPMg_LbyjCRDQntFrlRlg-AFT1cM8Gx0iUh8kx6r-zH7kpvqRSFr3sx7sip0rYvai_dOjlxxlfNGO-Puiy/s1600/IMG_2642%255B1%255D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhunKsjLB6tc9x95XLFxHrwRQsb9Lt2AO-cDG205rcTToTmJ-sMMdoCI63FE4qPMg_LbyjCRDQntFrlRlg-AFT1cM8Gx0iUh8kx6r-zH7kpvqRSFr3sx7sip0rYvai_dOjlxxlfNGO-Puiy/s1600/IMG_2642%255B1%255D.JPG" height="200" width="200" /></span></a><span style="font-family: Georgia, Times New Roman, serif;">After a prosecco-filled Friday night I knew that a saturday run would be off the cards, so instead the boy and I decided to head out on a London adventure. I bought him a book called '<a href="http://www.amazon.co.uk/Londons-Hidden-Walks-Volume-Explore/dp/1902910451/ref=sr_1_1?ie=UTF8&qid=1391356064&sr=8-1&keywords=hidden+walks+of+london" target="_blank">London's Hidden Walks</a>' last year, and we had yet to go on one - what better excuse than a hangover and need to blow the cobwebs away?</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMnxXPuezE4iaXFEmS97zSXufVAfCxLRAqAeQbRuZfjjhMaAwBeaMItp82f8DyvaBLcysCJlA37YozVHiHSU1jtKzA0bW41CU8_-8FkIkD5XuFWXIwcrSLqOhAryhACpru5tH_1OBUXJoX/s1600/IMG_2670%255B1%255D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMnxXPuezE4iaXFEmS97zSXufVAfCxLRAqAeQbRuZfjjhMaAwBeaMItp82f8DyvaBLcysCJlA37YozVHiHSU1jtKzA0bW41CU8_-8FkIkD5XuFWXIwcrSLqOhAryhACpru5tH_1OBUXJoX/s1600/IMG_2670%255B1%255D.JPG" height="150" width="200" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">Thames path out east - a quiet spot!</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">At new year we put together a bucket list of things we wanted to do in London, and on there was the <a href="http://www.emiratesairline.co.uk/" target="_blank">Emirates Air Line cable car</a>. So we picked the east Rotherhithe walk, with the plan to extend this along to the o2. It turned out to be a beautiful day, and a solid 7 miles of walking along a part of the Thames path that I'd never seen before - MUCH quieter than along by London Bridge/Waterloo. As in not a soul to be seen for miles!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAib-YPECzXRwo4OkDbjDMsJHSnB2KmoE13J-ZPlhRzTjYIYufttFYESp7CK6VzW5312VkcEHLu9kjgblko6GN4l_LgLiEyFEjsf_zyzf2vdYkUg_mci2bClH_XYtaVyfj-d12j_tYyHhf/s1600/IMG_2643%255B1%255D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAib-YPECzXRwo4OkDbjDMsJHSnB2KmoE13J-ZPlhRzTjYIYufttFYESp7CK6VzW5312VkcEHLu9kjgblko6GN4l_LgLiEyFEjsf_zyzf2vdYkUg_mci2bClH_XYtaVyfj-d12j_tYyHhf/s1600/IMG_2643%255B1%255D.JPG" height="200" width="200" /></span></a><span style="font-family: Georgia, Times New Roman, serif;">At the end of our walk we boarded the cable car. I don't quite know how I managed to forget this, but I'm really scared of heights! When we hit the peak of the cable car ride it was very windy - needless to say I was not a happy bunny. I managed to get over this long enough to take a picture. Sorry it's a bit blurry. That's what shaking uncontrollably does to you....</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Given that my Saturday was dedicated to walking off my hangover, Sunday <i>should</i> have been my long run day. However, I'd already booked on to one of the free classes offered up by <a href="http://www.boommybody.com/" target="_blank">BOOM cycle</a> at their new site in Holborn. I decided instead to run there, do the 1h15 class, see how I feel and<i> maybe</i> run back. This surely is as good as doing a long run, right?!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJYDgs1rvQCfRY3coT0HSx47sHOK5oZCbZA25FSFuUgsrNnbWDR_FIzJX_ppmKS1VhpO18hq_gEZqi9R0xYajVm4_ZAHtNWYC23FcOd07xP5H-HKBK7hmvwG6fsL2bnt7ngBStpT_i3OfW/s1600/IMG_2652%255B1%255D.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJYDgs1rvQCfRY3coT0HSx47sHOK5oZCbZA25FSFuUgsrNnbWDR_FIzJX_ppmKS1VhpO18hq_gEZqi9R0xYajVm4_ZAHtNWYC23FcOd07xP5H-HKBK7hmvwG6fsL2bnt7ngBStpT_i3OfW/s1600/IMG_2652%255B1%255D.JPG" height="200" width="200" /></span></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br />I set off from home at 9.30am up towards Vauxhall, along the river, up to holborn - 5.6 miles in the glorious sunshine. It's when I run around these areas of London that I feel like a tourist again. It's easy to forget what is right there on our doorstep. There's no denying - London is a beautiful city.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Descending the stairs on Proctor street in to BOOM, it's clear that they've kept the same minimalist-cool vibes from the other site at Shoreditch. Friendly receptionists welcomed me in and I plonked my running backpack in the free to use lockers (it's the little things that count - free lockers make my day!).</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJkA_4dL9XvQ1OAM-zl4Er6fBvxInVRh_bCZBwt_np-g1kN-NJJGkwESpxfyMp5iRVAoPZWwRMv8Tu6RhO8ay_hXwaTmhU6NUbdxvAHl93BI8M5nADFL8zm1-dHa2Gr_LO91g_aI5L34yj/s1600/IMG_2657%255B1%255D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJkA_4dL9XvQ1OAM-zl4Er6fBvxInVRh_bCZBwt_np-g1kN-NJJGkwESpxfyMp5iRVAoPZWwRMv8Tu6RhO8ay_hXwaTmhU6NUbdxvAHl93BI8M5nADFL8zm1-dHa2Gr_LO91g_aI5L34yj/s1600/IMG_2657%255B1%255D.JPG" height="150" width="200" /></span></a><span style="font-family: Georgia, Times New Roman, serif;">I'd signed up for a 75 minute class with Mark Clarke - one of my <a href="http://www.boommybody.com/instructors" target="_blank">favourite instructors at BOOM</a>. He has such a calm nature and really gives you a good insight and instruction as to how hard you should be working at each point. Very useful to stop you going out to hard and dying half way through!! My runner friend <a href="https://twitter.com/ladymisskiera" target="_blank">Kiera </a>had also signed up for this class - always nice to see a friendly face and catch up on training schedules :)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">It was a tough class, some heavy, loooong hills and speed work with heavy resistance. But - as I always feel after spin at BOOM - it was awesome! Shared a 'how sweaty am I?' glance with Keira at the end. Answer: VERY! Ignoring the pleas from my legs, I thought a short trot down to Stockwell station would be just the ticket. A quick call to the boy and found out he was making us some soup for lunch - perfect! Should be ready when I get home... </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">2.5 miles in to my run home I realise that weird sensation I'd been feeling was not the beginnings of a stroke but my phone frantically buzzing in my backpack. 5 missed calls from the boy. Uhoh. 1 picture message from the boy. If you're squeamish, look away now:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGc0q6LQwPBVom_-4dIgekE3fwIOLsbmTSgVCWEGGTkDUeBL8cx_AJTsyrNabaRWmFHdRPSdsYfcyS60xuULF6ldFpTGM4_Y_pUa_z1zh5C6DH_PWwHE0NV-P8e4ueFt57q7vonERQpfpu/s1600/IMG_2663%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGc0q6LQwPBVom_-4dIgekE3fwIOLsbmTSgVCWEGGTkDUeBL8cx_AJTsyrNabaRWmFHdRPSdsYfcyS60xuULF6ldFpTGM4_Y_pUa_z1zh5C6DH_PWwHE0NV-P8e4ueFt57q7vonERQpfpu/s1600/IMG_2663%5B1%5D.JPG" height="200" width="150" /></span></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Soup-making is clearly a dangerous sport! I had to cut my run short and hop on the tube via tescos to pick up TCP and bandages. Nevertheless, as I realised on my tube ride home, I'd completed a mini duathlon today. Not too shabby!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk09dEPa1WGanUSBeJBO5n3Q3ERnaRxuK1V8oHImus3uD__DfKhV5BCCx7wZ8W7SD3rWRZDsKrJnDu6GIueJQy0Yqz_fBdhl2c5_FAj94FKMTGsOqkU2DBXroZoG6PsTP6EJdmtunWKoLH/s1600/IMG_2668%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk09dEPa1WGanUSBeJBO5n3Q3ERnaRxuK1V8oHImus3uD__DfKhV5BCCx7wZ8W7SD3rWRZDsKrJnDu6GIueJQy0Yqz_fBdhl2c5_FAj94FKMTGsOqkU2DBXroZoG6PsTP6EJdmtunWKoLH/s1600/IMG_2668%255B1%255D.JPG" height="320" width="320" /></span></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Back to long running next weekend, but was pleased of the break this week. How has your training been this week? Are the long runs getting to you too??</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span></div>
Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-14811262121427870742014-01-30T13:00:00.004-08:002014-01-30T13:00:49.462-08:00Why I won't cheat on running. Yet...<span style="font-family: Georgia, Times New Roman, serif;">Last week my lovely friend Lesley, who I met and lived with during our undergraduate science </span><span style="font-family: Georgia, Times New Roman, serif;">degrees at Glasgow Uni, sent me a picture. Despite being mostly lovely, Lesley lives in Dubai and </span><span style="font-family: Georgia, Times New Roman, serif;">often likes to rub my face in all the sunny outdoor activities she gets involved in! This time, however, </span><span style="font-family: Georgia, 'Times New Roman', serif;">the picture wasn’t of the Dubai sunshine...</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifI4hgDsyoHO0M1syeTtjhJdsfTGChSvquLRZirK0GGL7MSms-_u1zz9-raJIxs1a6nu3nJS4PIdIOfRBNHoGjpQqJNwa2hqIQqT2uWC4KwgH8qJibqLkVGahTdKt_RCDU5MZOt87NHDLN/s1600/IMG_2599%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifI4hgDsyoHO0M1syeTtjhJdsfTGChSvquLRZirK0GGL7MSms-_u1zz9-raJIxs1a6nu3nJS4PIdIOfRBNHoGjpQqJNwa2hqIQqT2uWC4KwgH8qJibqLkVGahTdKt_RCDU5MZOt87NHDLN/s1600/IMG_2599%5B1%5D.JPG" height="320" width="238" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">This scrawling is, in fact, an attempted scientific correlation between Lesley’s weekly workout </span><span style="font-family: Georgia, Times New Roman, serif;">schedules and her 10K PBs for the years 2011-2014. Now, the scientist in me feels that I should point </span><span style="font-family: Georgia, Times New Roman, serif;">out the flaws of this study design but, scientist or not, I’m sure you can fathom that this research is </span><span style="font-family: Georgia, Times New Roman, serif;">entirely lacking in statistical power and there are numerous variables that have not been controlled </span><span style="font-family: Georgia, 'Times New Roman', serif;">for... HOWEVER, I believe the moral that Lesley was trying to show me this: </span><br />
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<span style="color: blue; font-family: Verdana, sans-serif;"><b>Less running = Faster running</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Although she is a highly intelligent and gifted being (I hope that tenner is in the post, Lesley), my </span><span style="font-family: Georgia, Times New Roman, serif;">friend did not invent this concept. BUT – despite some questionable stats – the results are quite </span><span style="font-family: Georgia, Times New Roman, serif;">striking: going from running 3-4 times per week in 2011 to just one running session a week plus </span><span style="font-family: Georgia, Times New Roman, serif;">one of, bootcamp, weights and rowing in 2013-2014, Lesley’s 10K time decreased by a whopping </span><span style="font-family: Georgia, Times New Roman, serif;">7 minutes! More interesting to me is that the bad hip and knee that she suffered from back while </span><span style="font-family: Georgia, Times New Roman, serif;">running loads in 2011 is no more: she runs 10K pain free and – as her Picasso-of-a-picture suggests – </span><span style="font-family: Georgia, 'Times New Roman', serif;">with a smile on her face.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FR6UspUavKSHYtVf1OS3usWWgx2tlNQ8glCQ1RgwzgKu62KKb1JzIXnv_FKaYNKrGZrdKqXXAwD7m1QP3MfafX5-vh_CftL4feqrYm3CevmvXMXTkYcWgu887SJx6Lx0HadFX3oI5CR0/s1600/happy+face.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FR6UspUavKSHYtVf1OS3usWWgx2tlNQ8glCQ1RgwzgKu62KKb1JzIXnv_FKaYNKrGZrdKqXXAwD7m1QP3MfafX5-vh_CftL4feqrYm3CevmvXMXTkYcWgu887SJx6Lx0HadFX3oI5CR0/s1600/happy+face.PNG" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">On top of this bombshell dropped from Dubai, my London-based and equally delightful blogger </span><span style="font-family: Georgia, Times New Roman, serif;">friend Charlie <a href="http://www.therunnerbeans.co.uk/2014/01/how-to-prevent-injury-when-marathon.html" target="_blank">put up a post</a> on the notes she took while at a talk at Runners Need on Monday on </span><span style="font-family: Georgia, Times New Roman, serif;">avoiding injury while marathon training. I was supposed to be there but work had other plans for </span><span style="font-family: Georgia, 'Times New Roman', serif;">me. Unhappy face.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Fortunately, Charlie’s post captures what was said nicely:</span><br />
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<span style="color: blue; font-family: Trebuchet MS, sans-serif;">‘Running is not bad for your knees, running on weak muscles is bad for your knees.’</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">And the advice? </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">“<span style="color: blue;">...to combat muscle weaknesses and strengthen the muscles in your legs [you should] perform </span></span><span style="color: blue; font-family: Georgia, Times New Roman, serif;">single-leg weights, including squats, lunges, hopping, as well as using the weights machines, and </span><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: blue;">perform these lower body weights at least twice a week (although not on consecutive days)</span>."</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Weights twice a week!? WHILE marathon training?! This got me thinking...</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Back in October <a href="http://citygirlfit.blogspot.co.uk/2013/10/overcoming-run-funk.html" target="_blank">I wrote a post about ‘mixing up my training’</a> – keeping the variety to </span><span style="font-family: Georgia, Times New Roman, serif;">prevent myself from getting bored. And back then I was doing that. Now, at the end of January, I </span><span style="font-family: Georgia, 'Times New Roman', serif;">have to admit that it’s sort of fallen by the wayside. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">As my marathon deadline creeps ever nearer (10 weeks to go!) I’ll openly admit that the fear has </span><span style="font-family: Georgia, Times New Roman, serif;">gripped me: can I actually run 26.2 miles? Will my legs stop working at 18 miles in? Am I nuts??! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">My </span><span style="font-family: Georgia, Times New Roman, serif;">way to combat this fear and to give myself the confidence that I CAN run - that I can run lots AND far </span><span style="font-family: Georgia, Times New Roman, serif;">- has been to run. Lots (not always far) but also far (which takes lots of time, so still counts as ‘lots’). </span><span style="font-family: Georgia, Times New Roman, serif;">On reading this back I realise that, essentially, I’m attempting to prove to myself that I’m not nuts by </span><span style="font-family: Georgia, 'Times New Roman', serif;">being entirely more nuts!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUmGKBWCX_ilv2qYERZMQ3jXCqNM-kEYy8u-XspobfiDIYe8oDX6ZE5nhunxpXYMhFBHI6A2Jx5dxAKkZaZmvlcEl2Wh11d2KxnQ8R8vdIRcz4vjyAXmImOT2Wk_-5ObzFjTe3hBx8ABP0/s1600/nuts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUmGKBWCX_ilv2qYERZMQ3jXCqNM-kEYy8u-XspobfiDIYe8oDX6ZE5nhunxpXYMhFBHI6A2Jx5dxAKkZaZmvlcEl2Wh11d2KxnQ8R8vdIRcz4vjyAXmImOT2Wk_-5ObzFjTe3hBx8ABP0/s1600/nuts.jpg" height="200" width="200" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif;">Anyway – back to my point! Between working an 8.30-5.30 job (or should I say ‘5.30 most of the </span><span style="font-family: Georgia, Times New Roman, serif;">time, unless I have something I want to be at’, like marathon talks...) with an hour commute each </span><span style="font-family: Georgia, Times New Roman, serif;">side, plus the boy and friends to enjoy time with, that leaves not very much time for this running </span><span style="font-family: Georgia, Times New Roman, serif;">malarkey never mind anything else! My weekends are pretty much given over to running for hours </span><span style="font-family: Georgia, Times New Roman, serif;">then eating and vegetating. I’m often shattered at the times I’m supposed to be socialising. But I </span><span style="font-family: Georgia, 'Times New Roman', serif;">soldier on with a beer in hand because, y’know. I’m a trooper.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Lately I find that I miss my (sport-related only, ofcourse!) ‘bits on the side’. I used to go to kickboxing </span><span style="font-family: Georgia, Times New Roman, serif;">– loved it! – to spin, to <a href="https://www.facebook.com/NikeTrainingClubUK/app_129270587159812" target="_blank">NTC classes</a> and to more yoga classes. I’d also like to get more involved in </span><span style="font-family: Georgia, Times New Roman, serif;">weight training, but I just can’t find the time. And even when I do try to do something else I feel like </span><span style="font-family: Georgia, Times New Roman, serif;">I’m ‘cheating’ on running. And – all the more scary –- that running will come along like a deranged, </span><span style="font-family: Georgia, Times New Roman, serif;">wronged lover and punish me at some point on my 26.2 mile jaunt around London in April (I find </span><span style="font-family: Georgia, 'Times New Roman', serif;">that denial is also a great way to get through the fear: this thing I’m running? Pah, it’s just a ‘jaunt’!). </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7kMHtp1nPr-PKr-xRVjb4rOUJF3X2czpgZJ3Oif5MiLBji-Lg770gtNUqUVUdrzVYOyWqK3vo6UQ7swBF_3W0XwRYz62bR6WM2WA-Nk_pS0GI-B24LJVCbYwqvo3xtwBOx4PjpssiWtN8/s1600/forrest.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7kMHtp1nPr-PKr-xRVjb4rOUJF3X2czpgZJ3Oif5MiLBji-Lg770gtNUqUVUdrzVYOyWqK3vo6UQ7swBF_3W0XwRYz62bR6WM2WA-Nk_pS0GI-B24LJVCbYwqvo3xtwBOx4PjpssiWtN8/s1600/forrest.jpg" height="320" width="226" /></a><span style="font-family: Georgia, Times New Roman, serif;">I’ve seen some posts from those who follow <a href="http://juliabuckley.co.uk/fat-burn-revolution/" target="_blank">Julia Buckley’s ‘Fat Burn Revolution’</a> plan, particularly </span><span style="font-family: Georgia, Times New Roman, serif;">a blogger friend <a href="http://fromsnickerstomarathon.com/" target="_blank">Becca</a> who has had a pretty amazing transformation. Julia is a big advocate that </span><span style="font-family: Georgia, Times New Roman, serif;">marathon training or any running training can be fit in around other activities and that you will see </span><span style="font-family: Georgia, Times New Roman, serif;">the benefits. I think that once I get the marathon thingy (oh, hello again there denial!) out of the way </span><span style="font-family: Georgia, 'Times New Roman', serif;">I might try to give it a go. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Until then you can say what you like - get Paula Radcliffe to tell me that I don’t need to be faithful to </span><span style="font-family: Georgia, Times New Roman, serif;">running! - it doesn’t matter: the fear of 26.2 miles will keep me channelling my inner Forrest Gump and keep on r</span><span style="font-family: Georgia, 'Times New Roman', serif;">unning (minus the trucker hat... And the chinos. And check shirt. But I've got the Nikes!) </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I wonder if it’s because this is my first marathon. Maybe more experienced marathon runners don’t </span><span style="font-family: Georgia, Times New Roman, serif;">sweat the time spent courting activities outside of running... Is it just me? Do you have illicit affairs </span><span style="font-family: Georgia, 'Times New Roman', serif;">with cross fit or a yoga mat behind the back of running? Go on, tell me. I can keep a secret ;)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-84665102329796681452014-01-26T13:32:00.001-08:002014-01-26T13:32:23.752-08:00Training update: when the going gets tough...<span style="font-family: Georgia, Times New Roman, serif;">The week in stats</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">no. of runs: 4</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">no. of yoga classes: 1</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">no. of spin classes taken after running a half marathon: 1 (just about!)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">11 weeks to go until 'the big one' and it's been a tumultuous week. A busy one at work, including a few nights away with the inevitable 'client socialising' time - cue too much wine and rich, indulgent food - plus early mornings and late nights. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Fitting in my training hasn't been easy, and I've been left a bit drained come Sunday evening. Yup, marathon training is really hitting home. It's not easy, but then nothing that's worth doing ever is, right?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">My first run was a 1.5 mile speed session en route to meet the boy at the train station - figured I might as well make the most of any spare time I have and, rather than walk over to the station, did a 5min warm up, 5x200m sprints at full pace plus 1.5 min recovery in between. Short and sweet, but productive!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAYVrrbA74YmaBaiJC2g7h0OGqZQoVoA68MYsroySYNA-6HumzE-uwMEjCG_rbjbWSLVR3qk77rvu5JCl22xPfE1UWK12eB4HnXqXoj1L8D-aaPT4uIakWyZTK6WX5wER2w-bj9dmeb9fb/s1600/IMG_2597%5B1%5D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAYVrrbA74YmaBaiJC2g7h0OGqZQoVoA68MYsroySYNA-6HumzE-uwMEjCG_rbjbWSLVR3qk77rvu5JCl22xPfE1UWK12eB4HnXqXoj1L8D-aaPT4uIakWyZTK6WX5wER2w-bj9dmeb9fb/s1600/IMG_2597%5B1%5D.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A dark, dark morning in Weybridge</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Run number two was an early morning effort while away with our clients. A 6am start and my plan was to head down to the Thames path in Weybridge, but upon arriving there I realised just how dark it is out of the city! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">No Thames path for me, and as the pavements in Weybridge just end abruptly with nowhere else to go, my planned 4-5 miles was cut short to 3 miles. Ah well! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Thursday night brought an Urban Yoga retreat with the crew from <a href="http://www.adventureyogi.com/" target="_blank">AdventureYogi</a>. I'm keen to head on a weekend yoga retreat in the UK and my research brought me across the Adventure Yogi retreats. They run city-based evening mini-retreats to give you a taste of what their longer retreats involve, and I'd recruited my twitter friends Steph and Felicity to come along too.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaBvcaVIylohaSLj5XzPeSxX-IlUS_-H4pA8k2tB-zBkUfZbTqOwckKqpL0mR8iEPLI49666ibzSeFZc06VZiWtQFBLvfUyL2XQKZrXLl-bDKA31Ntg1yMOTiKbvhmN7-sMsxJYFtvHyQE/s1600/yoga+food.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaBvcaVIylohaSLj5XzPeSxX-IlUS_-H4pA8k2tB-zBkUfZbTqOwckKqpL0mR8iEPLI49666ibzSeFZc06VZiWtQFBLvfUyL2XQKZrXLl-bDKA31Ntg1yMOTiKbvhmN7-sMsxJYFtvHyQE/s1600/yoga+food.jpg" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vegan feast</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">We had a lovely flow yoga class with Sally from </span><a href="http://www.stretchingthecity.com/home.html" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Stretching in the City</a><span style="font-family: Georgia, 'Times New Roman', serif;"> - exactly what I needed after two long days of work! - followed by some lovely vegan food by </span><a href="http://www.adventureyogi.com/about-us/chefs/tatu-bearcroft/" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Tatu</a><span style="font-family: Georgia, 'Times New Roman', serif;">. I have to admit, I've always shied away from vegan as I'm a carnivorous being , but our 3-course feast was lovely - lots of food for thought!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm7rTHdVKsyPFHIjfMqNO1T1gdUTNFDg8w9e7XA-tL1cV-OYOOGAp0mEWBul63hb4o1xw3V8lOQNwA2ps8p4SBpv2kj6EopxXchHEAdzcxZKSaKU9YqpBi557o4S1WD9JNbQH8aNcsiWr5/s1600/IMG_2601%255B1%255D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm7rTHdVKsyPFHIjfMqNO1T1gdUTNFDg8w9e7XA-tL1cV-OYOOGAp0mEWBul63hb4o1xw3V8lOQNwA2ps8p4SBpv2kj6EopxXchHEAdzcxZKSaKU9YqpBi557o4S1WD9JNbQH8aNcsiWr5/s1600/IMG_2601%255B1%255D.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A gloomy Tower Hill</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Thoroughly stretched and refuelled, I took Friday as a rest day in preparation for my third run, the long run, on Saturday morning with the Team Naturally Run girls, headed up by <a href="http://www.naturallyleah.com/" target="_blank">Leah</a>. Long runs means an early start, and Saturday was no exception. I was up at 6.45 to get my porridge in my belly before heading out to meet the girls at Tower Hill.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Together, Leah, <a href="http://lissyruns.com/" target="_blank">Lissy</a>, <a href="http://www.therunnerbeans.co.uk/" target="_blank">Charlie W</a>, Charlie B, Lucy and I set off heading west along the Thames. We met Sian at Embankment who joined us for a few miles, while the rest of us continued on towards our ultimate destination: our brunch spot at <a href="http://www.outsidertart.com/" target="_blank">Outsider Tart</a> in Chiswick.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiOOc2aiAatOUgCz9X-xiRkdSWOoKVt-C2Fk2ke3T5FJ3J64L3qeyiMJ35G77U_0-Rm9GWkoqM2nSISK6qjyWJt0Sm6kWAqBrgHvlVHmWUgrD-QFHShnXuhgSbEnbwYczCg4a2lMYOSj00/s1600/running+2.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiOOc2aiAatOUgCz9X-xiRkdSWOoKVt-C2Fk2ke3T5FJ3J64L3qeyiMJ35G77U_0-Rm9GWkoqM2nSISK6qjyWJt0Sm6kWAqBrgHvlVHmWUgrD-QFHShnXuhgSbEnbwYczCg4a2lMYOSj00/s1600/running+2.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Naturally Run!</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">After 13.1 miles I've never been happier to walk in to a brunch spot! Treated myself to a cranberry and ginger beer juice, earl grey and chilli chicken scramble. Amazing!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Not content with running half a marathon, Charlie and I joined <a href="http://www.londonandme.org/" target="_blank">Zoe</a> in attending the NTC week spinning class at Equinox gym in Kensington - more about that later in the week. Needless to say, our legs were pretty tired, and I was happy to get home, have a shower and a well-deserved nap!!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdBGfqGavm0TTROcuMzcRjd2grLFFxoeV5uf3x93OFJqNn7u-UvkGR_dWIG0lA14ononCPZ4ET2zHiXFz-UqJng6n5F7mQJJl87bpVWT6nOyG6odVJZkbkHQbv9kjy1X6TTLGDoUix2-gU/s1600/IMG_2603%255B1%255D.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdBGfqGavm0TTROcuMzcRjd2grLFFxoeV5uf3x93OFJqNn7u-UvkGR_dWIG0lA14ononCPZ4ET2zHiXFz-UqJng6n5F7mQJJl87bpVWT6nOyG6odVJZkbkHQbv9kjy1X6TTLGDoUix2-gU/s1600/IMG_2603%255B1%255D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post-run brunch!</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Run number 4: the reluctant run. I've been expert at recruiting friends in to various events that I'm taking part in, and the up-coming Surrey Half marathon is no exception. The boy has signed up (well, I signed him up...) as have two of my friends and colleagues Anto and Georgia. None of them has run this distance before, so when they organised a 6 miler on Sunday I felt obliged to take part as well! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Despite tired legs, I managed to keep up with them and get round in the horrible weather. That'll teach me for dragging others in to my running craziness!! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Hope you've had a good week of training. With the distances starting to mount it's tough to fit everything in, and the doubts inevitably start to creep in: will I really manage 26.2 miles??! We've still got time - we can do this!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Thanks to <a href="http://amagpieinthesky.com/magpie-tries/what-do-vegans-eat/" target="_blank">Stephanie</a> and <a href="http://www.therunnerbeans.co.uk/" target="_blank">Charlie</a> for some of the pictures used here - I'm still rubbish at taking pics while running/yogi-ing. Must take some lessons from these two blogger-superstar ladies!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-48979035093646084182014-01-19T10:29:00.000-08:002014-01-19T10:29:30.719-08:00Training update - 12 weeks to go!<span style="font-family: Georgia, Times New Roman, serif;">The week in stats:</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">No. runs: 4</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">No. double-run days: 1</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">No. of face-plants on the pavement: 1</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Week 2 of Jantastic and I hit my goal of 4 runs/week again. A total of 26 miles run - almost a marathon in a week :)</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">My Tuesday morning run was relocated from Clapham to Cardiff courtesy of a work trip. I'd phoned ahead to the hotel to check they had a gym and when it opened in the morning - yes, I am THAT person now. When did that happen? Probably about week 2 of marathon training...</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">I've not run on a treadmill for ages as for me it just doesn't compare to hitting the road with the wind in your hair. I'm not even a fair weather runner anymore - I love running outdoors so much that not even torrential ran, snow, wind or hail will put me off! I only had a 3 miler on the schedule, so 30 mins on the dreadmill I could just about cope with.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtuyMNqr99pQhhBHkaUZAxZTZswrhIsPd24VIXztTsd4krFBuHMaQ3jvnE-czLATFdrYZnBbGXiptjRKlRm6mxEdAtqbTkU_te9Rvu_Hp19d_Nt5usyP7H3XF9DNSebVh_xprYuhX5IOM0/s1600/IMG_2561%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtuyMNqr99pQhhBHkaUZAxZTZswrhIsPd24VIXztTsd4krFBuHMaQ3jvnE-czLATFdrYZnBbGXiptjRKlRm6mxEdAtqbTkU_te9Rvu_Hp19d_Nt5usyP7H3XF9DNSebVh_xprYuhX5IOM0/s1600/IMG_2561%255B1%255D.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Err... Where is everyone??</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">I got down for the gym opening at 6.30, figuring it might be busy (it's one of those hotel gyms that's open for public memberships). Well, I've never seen an emptier gym in January! </span><span style="font-family: Georgia, Times New Roman, serif;"></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">I started out on an incline of 1.5 and at a slowish pace (6.30min/mile), increasing the pace every 4mins or so until I was flat out sprinting for the final 2.5mins. And, surprisingly, it was pretty fun! Mixing up the pace and keeping it a short session seems to be the key to enjoyable treadmill running - lesson learned!</span><span style="font-family: Georgia, Times New Roman, serif;"></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxeV0hSgQLLO0LHyxGaQZxt8fnREe4194JCfYsyLuA1A9hWMvekKBQzjQLVbMrvRf-k1gMzD0eayYwY5m6SpeHuXOdP3yxP1-nNqF4fimg6Utoej8wuHHTtXIDwwNq7u6b6a1bBURfWcbY/s1600/IMG_2566%255B1%255D.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxeV0hSgQLLO0LHyxGaQZxt8fnREe4194JCfYsyLuA1A9hWMvekKBQzjQLVbMrvRf-k1gMzD0eayYwY5m6SpeHuXOdP3yxP1-nNqF4fimg6Utoej8wuHHTtXIDwwNq7u6b6a1bBURfWcbY/s1600/IMG_2566%255B1%255D.JPG" height="200" width="200" /></a><span style="font-family: Georgia, Times New Roman, serif;">Run 2 this week was - wait for it - on the same day! Now, I know some runners are a big fan of double-run day, but this was my first. It wasn't really of my choosing: the boy guilted me in to joining him for 3.5 miles with his puppy dog eyes and complaints of abandonment from the night before! 2 runs down, and it was only Tuesday. I was on a roll... </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Until Wednesday. When tired, tired legs got the better of me and so I decided to give track a miss. I've been known to take on too much and push my body too far only to crash and burn. So, listening to my body, I decided a Wednesday rest day was in order as my legs let out a collective sigh of relief.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlcjEWw00HMo7QmcE-1Vgfvp6LGnQrTndeoI3Zilpb4AIJmxIf63dUxhRQnAntlUcjM5KOzGCI6GSnIlBMTgPdG_bXWLAZg_XcMs6ExRLST4QoRe2GNPyZXJVyKP65rkvrIGDQ10AKoAcW/s1600/IMG_2575%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlcjEWw00HMo7QmcE-1Vgfvp6LGnQrTndeoI3Zilpb4AIJmxIf63dUxhRQnAntlUcjM5KOzGCI6GSnIlBMTgPdG_bXWLAZg_XcMs6ExRLST4QoRe2GNPyZXJVyKP65rkvrIGDQ10AKoAcW/s1600/IMG_2575%255B1%255D.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pretty Battersea Bridge</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">The gods of weather and running seemed intent on punishing me for missing track as the rain was battering down on Thursday evening and the wind was howling. Somehow I managed to find a window of 60 minutes where the rain eased off to fit in my run: a tempo 6 miles. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">The joys of running in bad weather is the quietness of the roads and paths. Battersea bridge stood defiant in the stormy conditions - the view always makes an evening run through Battersea park worthwhile.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">My fourth and final run was supposed to be on Saturday but - as I'm sure seasoned runners will know - you have to be ready to change your plans and be flexible with your training: you never know what's around the corner... So, owing to various reasons, Sunday run day it was, which turned out to be a blessing in disguise given that the sun was high in the sky, a slight chill in the air: perfect running conditions. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">There is no reason, therefore, why this should be the day that I manage to trip over myself and face-plant in the streets of Battersea at 5 miles! Fortunately I got my hands out quick and escaped with a skint knee and red face. I had the boy with me for the first 5.5 miles and, theoretically, it should be better to have someone there to comfort you when you fall. Theroetically...</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">As I lay flat out on the pavement I looked up to find the boy standing with a confused look on his face. "What was that?" he asked. No 'are you ok?'. No 'oh my god, let me carry you home my dearest princess!'. "What was that? What was THAT? That was me making an arse of myself. Help me up?" I replied. What's the saying? It's not the falling that counts, it's the getting back up. So, I got up and carried on. 13.1 miles in total at ideal marathon pace with a war wound of honour to show for it. That'll do pig. That'll do.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimtXziDrbhvxER7WCUP5StWjLvLoc6uaIiCTo3-IfRejc6otYOh8BmoL5Q65VDLY_7s9CYSk6q30xhrOEwTUPsDKahnOplDlV-y0lzMByHgN1Om2_QtQOigiMLHKtdiDbmmaj3gxUW-XHA/s1600/IMG_2585%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimtXziDrbhvxER7WCUP5StWjLvLoc6uaIiCTo3-IfRejc6otYOh8BmoL5Q65VDLY_7s9CYSk6q30xhrOEwTUPsDKahnOplDlV-y0lzMByHgN1Om2_QtQOigiMLHKtdiDbmmaj3gxUW-XHA/s1600/IMG_2585%255B1%255D.JPG" height="320" width="320" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">So that was that. 12 weeks until London marathon: eeeek!! Weekend long runs are going to be hitting the 2h30 mark soon. Scary biscuits!! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">How has your week in training been? Are you a fan of the double run day?? Or how else are you fitting in the runs that you need to reach your running goals?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span><br />
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Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-90218936148687382112014-01-12T10:43:00.002-08:002014-01-12T10:43:29.504-08:00Marathon Training: January week 1<span style="font-family: Georgia, Times New Roman, serif;">January 6th-12th 2014 marathon training stats:-</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><i>No. of runs</i>: 4 (23.2 miles total)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><i>No. of new things tried</i>: 3 (Park Run, Kalenji top, Natural Hero Hot Muscle Rub)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><i>No of times told to go to bed because I'm a grumpy little sh*t</i>: 1 </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">First week of January means first full week back at work after 2 weeks of long lies and too many pies! It also meant return to full time, less-of-the-excuses marathon training. It was always going to be a toughie! Sure enough, the days seemed long and the legs felt tired, but fortunately I not only have the impending marathon to train for, I'd also signed up to <a href="http://www.jantastic.me/" target="_blank">Jantastic</a> as part of Adidas Team Boost with a goal of 4 runs per week. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">The competitive nature in meant I wasn't going to go down without a fight, and stubborn-ness got me through my four runs of the week - three TomTom-tracked runs plus a track session on Wednesday night.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZDYEM9JfUNCoq8IC8mBaVzFoPDKJM43H-Bsh0CO3GwmNEVqYngXGUcNmkjuux5rBpgHPoeliOSAhNNgms7YspZqpUQsqLmPl-P7ER7juOsM-E-BNS8Es3JKVGtr7CAntcqbLlSzC7uGs/s1600/VLM+weel+1+training.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZDYEM9JfUNCoq8IC8mBaVzFoPDKJM43H-Bsh0CO3GwmNEVqYngXGUcNmkjuux5rBpgHPoeliOSAhNNgms7YspZqpUQsqLmPl-P7ER7juOsM-E-BNS8Es3JKVGtr7CAntcqbLlSzC7uGs/s1600/VLM+weel+1+training.PNG" height="248" width="320" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Monday: rest (managing to get through first day back at work was achievement enough!)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Tuesday: 3 miles early morning run </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Wednesday: Back to track - Yasso 800's (6 x 800m at 8min/mile pace with 2min rest)</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Thursday: slow 6 miles with the returning-from-injury bf</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Friday: rest</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Saturday: 11.4 miles total...</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-MAYHsUJd-qMkDDFJFlqsoKHcqNsMpILc49hzKaV1XRn0MbwexgES_br62BMBpT7lfivT9hkhurG-tuf1jCPqItZuhYzftRo_Q8_h2g03zwdM19TIyPAwzqYHOoEb2nt_uFL3oz466hc_/s1600/IMG_2543%5B1%5D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-MAYHsUJd-qMkDDFJFlqsoKHcqNsMpILc49hzKaV1XRn0MbwexgES_br62BMBpT7lfivT9hkhurG-tuf1jCPqItZuhYzftRo_Q8_h2g03zwdM19TIyPAwzqYHOoEb2nt_uFL3oz466hc_/s1600/IMG_2543%5B1%5D.JPG" height="200" width="150" /></span></a><span style="font-family: Georgia, Times New Roman, serif;">Saturday was a a good day for running. My running friend <a href="https://twitter.com/amagpieinthesky" target="_blank">Steph</a> has been keen to rope us all in to try a Park Run (they should give this girl a medal for her marketing and recruitment), so I finally agreed to head to Fulham Palace for my first ever one. I had 11 miles in the schedule, so decided to run the 4 miles from Clapham to the race, complete the 3 mile race and then run 4 miles home = 11 miles. perfect!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Saturday brought a glorious chilly, sunny winter morning, with a beautiful sunrise as I headed out along the Thames towards Putney. Arriving at Putney Bridge I met up with Steph, <a href="http://lissyruns.com/" target="_blank">Lissy</a> and <a href="http://www.therunnerbeans.co.uk/" target="_blank">Charlie</a> and we headed over to the park at Fulham Palace.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I had always been slightly nervous about Park Run, convinced it would be full of super-speedy folk, but as we arrived it was clear that the park Run crowd is a mixed bag: all sizes, shapes and ages; from some men and women that would be pushing my grandparents age to those not yet able to walk, in buggies! After a brief run-down of the rules and course form the friendly course director we moved to the start line and, with little fanfare, we were off!! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin7NtKtQdRQ1V4TExOge6K9vXtI99Ws0pS-kavUr7WX-caNogVzZZkxJPUR7PQLLh0p9WtXjc3ea1SzPmFOEYqzyeql7cgMaiqGiUvqP-bZ_izW9hM_wf12fQJbvR0dEApB8Mg_0SmwPzS/s1600/Fulham+PR.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin7NtKtQdRQ1V4TExOge6K9vXtI99Ws0pS-kavUr7WX-caNogVzZZkxJPUR7PQLLh0p9WtXjc3ea1SzPmFOEYqzyeql7cgMaiqGiUvqP-bZ_izW9hM_wf12fQJbvR0dEApB8Mg_0SmwPzS/s1600/Fulham+PR.PNG" height="105" width="200" /></a><span style="font-family: Georgia, Times New Roman, serif;">Having already run 4 miles and with the marathon firmly in my sights I wasn't looking for a PB, just a reasonable pace to add to my long run. Happily, Charlie and Lissy were also happy to adopt this approach and we trotted round together, coming in at 27.45. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijRadvot-XXtQaiOIJH37SPljP6Rz8RRTCWWBH32erbhlmEq9g4ZYYELPj3kA3IcT4pZeOjSMANuKOQUOE41KwN3P1pMINoo9BDQJitoSj2XIUJB1bN_AERRmJNeldJlnYhkHylkZxO97b/s1600/IMG_2544%5B1%5D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijRadvot-XXtQaiOIJH37SPljP6Rz8RRTCWWBH32erbhlmEq9g4ZYYELPj3kA3IcT4pZeOjSMANuKOQUOE41KwN3P1pMINoo9BDQJitoSj2XIUJB1bN_AERRmJNeldJlnYhkHylkZxO97b/s1600/IMG_2544%5B1%5D.JPG" height="200" width="150" /></a><span style="font-family: Georgia, Times New Roman, serif;">It was only half way round that I realised I had never run a timed 5K race - this can only mean a new PB! And something to target on my next Park Run - yes, I will be back. Plans are already afoot to try out some other Park Run sites around London and, if Fulham Palace is anything to go by, I can't wait for the next one.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">To top off a lovely morning of running, we popped in to the cafe at Fulham Palace for some much needed warmth and hot drinks. Showing no end to her talents, Steph had baked us some post-run reward Banana Cake - just the ticket to fuel me for the 4 mile run home!</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">I also tried out some new run goodies this week. First, the new </span><a href="http://www.decathlon.co.uk/eliorun-hooded-sweatshirt-blue-id_8277834.html" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Kalenji run hoodie</a><span style="font-family: Georgia, 'Times New Roman', serif;"> that I bought when back home for Christmas from the sport superstore Decathlon. It was perfect for running in the cold mornings we've been having. And it has the thumb hole thingy that I love for that not-quite-cold-enough-for-gloves weather, if you know what I mean?!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivRZ4gfIrPWM4joJcA5x8qZb0TFUO7Nbd1c7ZgpJ4VN4rre6zLtBlNaDTWipjHBxH59QoIAHexmZ5aiTENk1VUcJJTxm-jw27q4K5drdTxXJh1F2-n2lHsZPLd8rszvD6zZRleLtkqdpFT/s1600/IMG_2516%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivRZ4gfIrPWM4joJcA5x8qZb0TFUO7Nbd1c7ZgpJ4VN4rre6zLtBlNaDTWipjHBxH59QoIAHexmZ5aiTENk1VUcJJTxm-jw27q4K5drdTxXJh1F2-n2lHsZPLd8rszvD6zZRleLtkqdpFT/s1600/IMG_2516%5B1%5D.JPG" height="200" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI6IIUdbL35k40tUgvXR-l4yNr1Djgqn3tqguD1sETAitRTcvEIa3LEP01hbMeUu9h6cS3dHqUCG2rPHGkUZ23GsOKu1mXyJjeg0IoXM6O3f2B5A90X8lRZcel5D2XtlXvxIpi1LUmVafZ/s1600/IMG_2517%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI6IIUdbL35k40tUgvXR-l4yNr1Djgqn3tqguD1sETAitRTcvEIa3LEP01hbMeUu9h6cS3dHqUCG2rPHGkUZ23GsOKu1mXyJjeg0IoXM6O3f2B5A90X8lRZcel5D2XtlXvxIpi1LUmVafZ/s1600/IMG_2517%5B1%5D.JPG" height="200" width="200" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7fJnzMZeTdEbdILNZC_I1vUEdFFH7fsVw1srI33JVq_N5Mza4MgkUdq91NCpLG_JvNjSiilrenWHFFfIkJwBBFjQxy5NVOIKYp0P8mIHPbBLyDG3T5_TsYG20GXLEu4Wr6eg50ZwRTCPa/s1600/IMG_2541%5B1%5D.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7fJnzMZeTdEbdILNZC_I1vUEdFFH7fsVw1srI33JVq_N5Mza4MgkUdq91NCpLG_JvNjSiilrenWHFFfIkJwBBFjQxy5NVOIKYp0P8mIHPbBLyDG3T5_TsYG20GXLEu4Wr6eg50ZwRTCPa/s1600/IMG_2541%5B1%5D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Need a hero? A hot one? Here you go!</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">I also FINALLY got round to purchasing some <a href="http://www.naturalhero.co.uk/product/hot-ginger-muscle-rub" target="_blank">Natural Hero Hot Ginger Muscle Rub</a>, which I'd been eyeing up for ages after seeing so many great reviews on twitter. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I massaged some of the cream in to my sore hamstrings after this week's track session, thinking 'it smells lovely but it's not that hot...' About 20 mins later my hamstrings were basking in a lovely warming sensation - it felt brilliant! You can have a look at Natural Hero's products <a href="http://www.naturalhero.co.uk/" target="_blank">here</a>. The products are also 98% natural products, which is pretty good for something that works so well!</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">All in, I'm pretty pleased I made it through this week given that I was coming back from post-Christmas holiday excess. I'm not sure the boy as too impressed though, as I was sent to bed at 10pm on Friday night for being too grumpy - a combination of tired legs, a sore head and a busy work week. I reckon he did me a favour though as I really enjoyed Saturday's run AND managed to keep going through to cocktails in the evening with a smile on my face, grump free. RESULT! Thing are definitely on the up. Bring on next week...</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">How was your training this week? Are you a Park Run regular? I would love to try out other Park Run sites throughout the year, so I'd love to hear where you run and why it's a great course.</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Katy | City Girl Fit</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com2tag:blogger.com,1999:blog-1236450414657044748.post-89434673712355806172014-01-05T10:33:00.000-08:002014-01-05T10:34:15.434-08:00Hello 2014!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ2R75kUvJkcU6uKHRJzA2Z4AwJdxJfAGshccGGaNtX7aWbNypEEpCD_nOk_cN3C8RWkhimXI2MjKH9uGVysa7kyxBT0c2CVqv1MuMbCdJQE-m5YFvNS2FaPLsa45a4cyv1E9zz_Hsrmcj/s1600/IMG_2518%5B1%5D.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ2R75kUvJkcU6uKHRJzA2Z4AwJdxJfAGshccGGaNtX7aWbNypEEpCD_nOk_cN3C8RWkhimXI2MjKH9uGVysa7kyxBT0c2CVqv1MuMbCdJQE-m5YFvNS2FaPLsa45a4cyv1E9zz_Hsrmcj/s320/IMG_2518%5B1%5D.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy Days: New Year's Day walking with the family at <br />
Burghead beach, Scotland</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">New Year is always a time for taking stock of the year gone by and looking ahead to the year to come; setting goals, making plans, new years resolutions. Well, I pre-empted the new year's resolutions a little this time, <a href="http://citygirlfit.blogspot.co.uk/2013/08/and-so-it-begins.html" target="_blank">beginning my 'reboot' back in August 2013</a>. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">That's when I decided to get back in to fitness, set myself some goals and start really living my life to it's fullest. It's also when I started this blog, as a means of accountability and, I hoped, a place for others on a similar journey to come and see, share and enjoy.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Just 5 months on and a lot has changed! Reading back over my previous blog posts I realise how far I've come, how many new things I've tried, what new feats I've achieved (<a href="http://citygirlfit.blogspot.co.uk/2013/09/my-first-half-marathon.html" target="_blank">my first half marathon</a> a definite highlight!) and how many new friends I've made through blogging, running and tweeting. Thanks to the things that the latter half of 2013 brought I'm heading in to 2014 - and towards the big 3-0! - with a smile on my face, a strong mind, a warm heart and looking forward to plenty of new challenges ahead.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjdHI5ddYd6voTDmU2hbDgehmoKNHaZxrV-gVdM07tflWHMQtPkGuQsaxSsRzSxHZBLVp9mQ4mxvtmH73O0Z9wZRc0FkXnrqI31QqevR6SHv0DRTRAYidqw_W2oQjWOFDLrYG-wZ_ApFwq/s1600/IMG_1817%255B1%255D.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjdHI5ddYd6voTDmU2hbDgehmoKNHaZxrV-gVdM07tflWHMQtPkGuQsaxSsRzSxHZBLVp9mQ4mxvtmH73O0Z9wZRc0FkXnrqI31QqevR6SHv0DRTRAYidqw_W2oQjWOFDLrYG-wZ_ApFwq/s200/IMG_1817%255B1%255D.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Runners, bloggers & friends connected<br />
through a love of post-run cake!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWVDyoO8J3EiDD4ew5mv1IfnHCqkkDo6W5rA0b-tQSGOe-kNA7sM3ijYiOcF2vyhwuH1L83lst4N7Pf6YaborvzwFS5AW2k-a_k0h31pD-tjWLrjgPHs1FrRu9w5V-ryZzhTJs8BS8y8Yv/s1600/image.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWVDyoO8J3EiDD4ew5mv1IfnHCqkkDo6W5rA0b-tQSGOe-kNA7sM3ijYiOcF2vyhwuH1L83lst4N7Pf6YaborvzwFS5AW2k-a_k0h31pD-tjWLrjgPHs1FrRu9w5V-ryZzhTJs8BS8y8Yv/s320/image.jpeg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New friends should always have great jazz hands...</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">The biggest challenge ahead, without a doubt, is running my first full marathon: London, April 13th 2014. Training began at the start of December and, in spite of a minor knee-pain wobble, has been going well. Over the next 3 months I'll be posting a weekly training update as I count down to the big one. This will also tie in with my record of runs for the <a href="http://www.jantastic.me/" target="_blank">Jantastic</a> running challenge, which kicks off tomorrow - so if you want to join in get signed up quick!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">One of the aims I set in August 2013 was to do a triathlon before I hit 30. My swimming and cycling has definitely taken a bit of a back seat to marathon training, but I've bitten the bullet and signed up for a super-sprint distance triathlon in May!! </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Another first in 2014 will be my first 24-hour race experience - the <a href="http://www.tr24.co.uk/" target="_blank">Adidas Thunder Run</a> at the end of July. Along with four other amazing running-blogging ladies in the relay team, we will be tackling 24 hours of trail running come rain or shine, light or dark. I'm really excited about this one: head torches at the ready!!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">There are many more races and challenges already in the diary, and more sure to come as the year moves along. As things stand, 2014 is shaping up to be a vintage fit year for this city girl....</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">What goals have you set for the new year? Are you running a marathon this spring? I'd love to hear how training is going - drop me a message below or come say hi on twitter :)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Happy New Year - hope it's a good one!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-47565381051609072062013-12-02T11:54:00.006-08:002013-12-02T11:54:57.271-08:00The TomTom Runner watch: is it happily ever after?<span style="font-family: Georgia, Times New Roman, serif;">Once upon a time there was a Freckly lady who spent many a day tormenting her loving boyfriend... </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Freckly lady: "I’d really love a GPS watch for marathon training..." </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Bf: "Yeah, that'd be cool, you should get one." </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Freckly lady: "it’d be so great if I didn’t have to carry my phone out with me </span><span style="font-family: Georgia, 'Times New Roman', serif;">to track my distance and pace</span><span style="font-family: Georgia, 'Times New Roman', serif;"> when I’m running..." </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Bf: "yeah, probably would. you should get one." </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Increasingly exasperated Freckly lady: "I really want THIS watch" *dances around in front of bf with to TomTom Runner watch on laptop screen* </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Bf: *sigh* </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">After much hinting and leaving of leaflets in strategic places around their flat, the lovely bf had the wonderful, independent *cough* idea to surprise freckly lady with the fantastic and generous present of a <a href="http://www.tomtom.com/en_za/products/your-sports/running/tomtom-runner-gps-watch/index.jsp" target="_blank">TomTom Runner watch</a>. What a hero! *swoon* </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">TomTom Runner watch arrived in shiny boxed glory: </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANBHP2q0h9HSAzROEATCHLXZx2_NBUu2qkbTq9-u742A9pkai_wIxrpKoMWFjx1ADh8ahfUzhWObjDbbWRxrAbSKk4DwHvCL0Smz1zxVfHYKMoeGp94lGxregZYiJTuxdMTDCelOkEn3Y/s1600/IMG_2248%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANBHP2q0h9HSAzROEATCHLXZx2_NBUu2qkbTq9-u742A9pkai_wIxrpKoMWFjx1ADh8ahfUzhWObjDbbWRxrAbSKk4DwHvCL0Smz1zxVfHYKMoeGp94lGxregZYiJTuxdMTDCelOkEn3Y/s1600/IMG_2248%5B1%5D.JPG" height="320" width="240" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">On Freckly lady's hand: </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis2fxLuxV55i-HJzBQKETIQckStrHjWSNNoA71ufE4PiXe_60j6BVU6za-VORR7OrA-Z1oPMAwCpZ0bwz2rrk2PYspAS67GWQb8vxgiYhA783LszFnIXLmMjuiGMaTBvt6ANc5fSRW-eg1/s1600/IMG_2266%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis2fxLuxV55i-HJzBQKETIQckStrHjWSNNoA71ufE4PiXe_60j6BVU6za-VORR7OrA-Z1oPMAwCpZ0bwz2rrk2PYspAS67GWQb8vxgiYhA783LszFnIXLmMjuiGMaTBvt6ANc5fSRW-eg1/s1600/IMG_2266%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Left: time (6am - ooft!). Right: summary screen on pause</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Freckly lady found this beautiful watch very easy to work. First of all she downloaded the TomTom connect software to her computer, then plugged in TomTom and off they went! (The TomTom software can be connected directly to a MapMyRun account if you have one too, which is ideal.) </span><span style="font-family: Georgia, 'Times New Roman', serif;">All actions are controlled from the 4-way control pad, to start a run you just go right, right, wait for GPS signal, right and - complete with a mini fanfare - GO! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Unlike some fairytale heroines (whatev's, Cinderella), Freckly lady DID go to the ball - well, the Write This Run conference at the Running Show, so just as good :) She headed by the TomTom stand to show TomTom Runner watch off and demand extra chocolates given her dedication to their brand!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">The TomTom man on the stand explained the ‘laps’ function: you can programme the watch to buzz and tell you when a certain distance or time has passed, and it gives you a breakdown of you average pace over that time or distance. Freckly lady put this function in to action at The Running Show 10k, where she liked the buzz from TomTom reminding her that she was another km down, and let her quickly check her average speed quickly. </span><span style="font-family: Georgia, 'Times New Roman', serif;">Back home with TomTom runner watch plugged in to the computer, the data on time, speed, splits and elevation were all updated automatically to TomTom connect and MapMyRun. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">On top of all that new watch giddyness, Freckly lady earned a 10K PB! As you can see, Freckly lady was very happy about this...
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbXnEygZivz4v83F_tuh64072b4urm1tUvUaWDciTTjwN4KysuhDfMn89_rTlI1CiRxLQKWemrCHFQ5Jd3H9PiP_9_jQKomhcspHsCZekgt9tDihGP62fxuo3XpCx8WRoMO9mV85u_MxaP/s1600/IMG_2275%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbXnEygZivz4v83F_tuh64072b4urm1tUvUaWDciTTjwN4KysuhDfMn89_rTlI1CiRxLQKWemrCHFQ5Jd3H9PiP_9_jQKomhcspHsCZekgt9tDihGP62fxuo3XpCx8WRoMO9mV85u_MxaP/s1600/IMG_2275%5B1%5D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Freckly lady gives the thumbs up. Random guy she sprinted with looks less happy...<br />Image, in it's glorious moment-capturing genius, courtesy of <a class="g-profile" href="https://plus.google.com/116692537479162922250" target="_blank">+Jen Slater</a> </td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Is the conclusion to our fairy tale that the TomTom runner watch has super make-you-go-fast powers??! Possibly not, but it did give Freckly lady the info she needed on how far she'd gone and reminded her of my pace every km without having to ask it. TomTom Runner watch likely also has many other secret powers that Freckly lady is yet to discover. The full magical working of TomTom can be examined <a href="http://download.tomtom.com/open/manuals/Runner_Multi-Sport/html/en-gb/index.htm#Welcome.htm" target="_blank">here</a>. This could be the beginning of a beautiful friendship... </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"> *Freckly lady skips off into the sunset with TomTom Runner watch* </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">The End.</span>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com5tag:blogger.com,1999:blog-1236450414657044748.post-19137332336597537492013-11-25T13:48:00.000-08:002013-11-25T13:48:39.411-08:00What's in a warm up?<span style="font-family: Georgia, Times New Roman, serif;">OK, hands up if your idea of a pre-run warm up is a cuppa then a half-hearted hop around on the toes, with a side-to-side bouncy motion (y'know, that movement you do in the pens before a race, which does not warm you up at all)? </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">*hand flies up*</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">See, the thing is, when I'm up at the crack of dawn to fit in my morning miles the last thing on my mind - or I have time for - is 'warming up'. Running IS a warm up, isn't it??</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Strangely, while I'm happy to skip the warm up (as in give it a miss, not skip <i>for</i> my warm up...) I LOVE a bit of post-run stretching and quite enjoy Kara Goucher's pro-runner stretches on the <a href="https://itunes.apple.com/gb/app/nike-training-club/id301521403" target="_blank">Nike Training Club App</a>. It has some nice yoga-esque stretches, takes about 15 minutes to complete, and you feel lovely, long and lean at the end. If only life could be one long cool down...</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXp2mDEnoG7Xdn6X44_25kZVtdRk0BOGSVFgtoVg4YLP3m4lxG7LSZK-U068jVmgvzHvv4rrsjsI8m5gvKbb5SknQdw7XFCOAj6JYApOGiUfym9ZltW13c3mSa1jZZLbKXJjVE1r_vn7RM/s1600/Kara-Goucher-Pro-Running-Stretches.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXp2mDEnoG7Xdn6X44_25kZVtdRk0BOGSVFgtoVg4YLP3m4lxG7LSZK-U068jVmgvzHvv4rrsjsI8m5gvKbb5SknQdw7XFCOAj6JYApOGiUfym9ZltW13c3mSa1jZZLbKXJjVE1r_vn7RM/s1600/Kara-Goucher-Pro-Running-Stretches.png" /></a></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Alas, this post is about warm ups! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">At the </span><a href="http://citygirlfit.blogspot.co.uk/2013/11/my-first-attempt-at-track-training.html" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">track session I went to</a><span style="font-family: Georgia, 'Times New Roman', serif;"> there was a good 15 minutes spent on warm up - 2 x jog round the track plus dynamic stretching - but </span><span style="font-family: Georgia, 'Times New Roman', serif;">I'm usually pushed for time so the warm up tends to get bumped down the priority list, and maybe it's just me, but</span><span style="font-family: Georgia, 'Times New Roman', serif;"> I kind of feel a bit silly doing walking lunges along the main road in Clapham... </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Lately, however, as a number of my runner friends have been rendered sofa-bound due to injuries - get better soon guys! - I've started to think more about injury prevention. Thanks to recommendations from NY marathon runner extraordinaire <a href="http://www.therunnerbeans.co.uk/2013/11/what-i-listen-to-when-i-run.html" target="_blank">Charlie</a>, I've started listening to podcasts on my walk to work. One such podcast from <a href="http://podcast.runnersconnect.net/" target="_blank">Runners Connect</a> seemed to fit the bill for my recent worries: Intelligent and Injury-Free Training. You can download it <a href="http://podcast.runnersconnect.net/2013/06/12/intelligent-injury-free-training-interview-with-jeff-gaudette/" target="_blank">here</a>.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">In this interview, <a href="https://twitter.com/jeffgaudette" target="_blank">Jeff Gaudette</a> outlines how important warm ups are. He says you should NEVER miss out on the warm up, even if it means you have to run a shorter distance if you're pushed for time. If time is an issue, he suggests the 'lunge matrix' - a 5-mine warm up featuring 5 types of lunge that can, if you're shy like me (haha!), be done in the comfort of your own home before stepping out the door. Here it is, from the wonderfully American <a href="http://www.coachjayjohnson.com/" target="_blank">Coach Jay Johnson</a>:</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Instead of making my excuses, I'm going to try to do at least this before I head out on a run - I'll just need to set the alarm 5 minutes earlier!! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">How do you warm up and cool down? </span><span style="font-family: Georgia, Times New Roman, serif;">Is the lunging enough? Could someone invent an awesome warm-up dance to a fabulous 80s track that I will never want to not do, please? That'd be lovely, thanks :)</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-33097121912109123722013-11-23T00:29:00.002-08:002013-11-24T10:13:54.301-08:00My first attempt at: track training sessions<span style="font-family: Georgia, Times New Roman, serif;">To run fast you must practice running fast. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">OK, that’s pretty self explanatory. But I’m running a marathon, where I’ll be running long and slow, slow, slow so running fast isn’t for me, right? WRONG! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">If you look at any marathon training programme these days there is a lot of emphasis on adding in at least one session a week that involves increasing your pace - tempo runs, hill work – anything that gets you out of your comfort zone and breathing a little bit harder. This approach apparently makes you a more effective runner and will help you to run faster even when you run slow. Even if speed isn’t your no. 1 goal let’s face it – we’d all like to be a little bit quicker and see some progress on those race times! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xRE9cvgp555pM3Otqsc-kSrcTcPTvQWAO5Ht0K8wUouBHtrb_3-QjXON9rBKkHF7RknPyIpBrLqSk45mmOOdvo6mI2-OTgF3tIfRERmLRPL2pfvHX8FeFN3SCubA8pjTEWsaEhZ967Ag/s1600/just-run-faster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xRE9cvgp555pM3Otqsc-kSrcTcPTvQWAO5Ht0K8wUouBHtrb_3-QjXON9rBKkHF7RknPyIpBrLqSk45mmOOdvo6mI2-OTgF3tIfRERmLRPL2pfvHX8FeFN3SCubA8pjTEWsaEhZ967Ag/s1600/just-run-faster.jpg" height="209" width="320" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Now, I’m not a ‘lazy’ person, per se. I’ll happily kit up and hit the tarmac for a trot round the park and, if I’m training for a longer distance, dedicate my weekend hours to get some decent mileage in. But push myself to the point of hard breathing and inability to chat as I run (say what now??) – no, sorry, it’s not really going to happen on my watch alone. And if I ever try, I do a few short bursts of speed, give myself a pat on the back and then trot on home for a crème egg and a cuppa. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">My marathon training programme, however, says otherwise. As the teachers at school used to tell me, if you can’t be trusted alone then you require supervision! So, I had the bright idea to head along to a track session. Back in the day I was actually a track runner at school and, unbelievably, I used to do track training 2-3 times a week. Sometimes just for fun! Ah, to be young...</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Through tips and advice from fellow twitterunners (did I just invent a new label for runners who tweet?? Trademark pending...) I found a session with <a href="http://www.runwithkaren.com/" target="_blank">run coach Karen</a> down at <a href="http://www.wandsworth.gov.uk/info/644/leisure_centres_and_facilities/381/battersea_park_millennium_arena" target="_blank">Battersea track </a>on a Wednesday evening. I’d already convinced my friend <a href="https://twitter.com/JosieArden" target="_blank">Josie</a> it was a good idea too, and she’d gone along a few times already – a guinea pig of sorts, in the nicest possible way! – and fed back that it was quite good and she hadn't died yet: always a good sign. So I decided that this was the week to make my return to the track. Ah, dammit! I now have the classic 90s song ‘Return of the Mack’ inside my head...
I digress (as always). </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">I’d had my first post-school track experience when I went to Battersea stadium as part of my Run to the Beat training and – despite it being really tough – I loved it! The only difference was than back then it was in August, 20-odd degrees and sunny. As I walked to the track on Wednesday it was November, pissing down and freezing cold! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">As I walked along I gave myself a pep talk: “you’ve played numerous seasons of hockey in the Scottish winter, woman! You can do this!” And I’m glad that the voices in my head prevailed... </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUzZfuuHBVejiQ9o6qF_bNDGG62WuHlGzHjdJKgwe2fJggeRn02f12Zpyhkxl37WC4QqjXfTLKHxB2CBkau9KUvdbskenIvX-1QpJo8fh8U9W-bfYMyCTBXWZdmwu2NzFcy_GXwZIrTNX8/s1600/YouCanDoIt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUzZfuuHBVejiQ9o6qF_bNDGG62WuHlGzHjdJKgwe2fJggeRn02f12Zpyhkxl37WC4QqjXfTLKHxB2CBkau9KUvdbskenIvX-1QpJo8fh8U9W-bfYMyCTBXWZdmwu2NzFcy_GXwZIrTNX8/s1600/YouCanDoIt.jpg" height="320" width="263" /></a></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">At the track there turned out to be 8 of us plus Karen, and the rain died down so it was only freezing cold now and not wet. Relentless positivity, anyone? To try to explain just how cold it was, I had three layers on and an ear-warmer headband, and not one item of clothing was removed over the course of the session! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">A short ‘warm’ up of two laps round the track, some drills (walking on toes, walking on hills, high knees, bum kicks etc.) Karen explained the session. The regulars told me that each week was different and you don’t get told in advance so nobody knew what to expect...
Karen paired us up in a two-man team, and told us we were to do non-stop 400m relays. For 25 minutes. Yup. 25 minutes solid. Ouch! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Once we got going though it actually didn’t seem too bad. That is until after our 3rd or 4th lap of the 400m track when the legs really got tired and the lungs hurt from the cold air. For some reason I always seemed to die at 200m and had to spend the remainder of the lap screaming: c’mon stupid legs, work!! </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMyszp012a1gI2JKMwA2Pjfwb3AeienJm0yQ6a_jTjQ0OSxqPCj8VTGngWtkuAZ3kek-X5M8VGarZmaFlDfCLq2DY3E2VrOAcX2BNnNz3O-A7HNMG1CSBIC8-tItanSNqJG3vAVJm6BKV9/s1600/IMG_1816%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMyszp012a1gI2JKMwA2Pjfwb3AeienJm0yQ6a_jTjQ0OSxqPCj8VTGngWtkuAZ3kek-X5M8VGarZmaFlDfCLq2DY3E2VrOAcX2BNnNz3O-A7HNMG1CSBIC8-tItanSNqJG3vAVJm6BKV9/s1600/IMG_1816%255B1%255D.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Battersea track in sunnier times!</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">We kept pushing through, supporting and cheering each other on the rounds and getting some tips from Karen while we recovered. For example, it’s much more efficient to run with short, fast strides than with long slow ones – my preferred mode of ‘bounding’ around the track. I tried the shorter strides out on my next few laps and, while I can’t vouch for efficiency or graceful technique, I certainly felt like I was running much faster! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Team Josie & Katy managed 9 laps each in the 25 minutes, averaging around 7min mile pace. We were knackered at the end, but with happy, rosy-cheeked faces :) </span><span style="font-family: Georgia, 'Times New Roman', serif;">Time will tell how much these sessions will help my running, but it was great to mix up the training and to meet some new people; I really enjoyed it and will definitely be back: ‘Wednesday track’ is now a solid fixture in the marathon training plan! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">If you fancy channelling you inner Usain Bolt and getting down for some track action then get in touch with <a href="http://www.runwithkaren.com/25/group-training-sessions" target="_blank">Karen</a> – the sessions are held on Wednesdays at Battersea Millennium Park, cost £8.90: £3.90 to the track and £5 to Karen. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Have you tried track training or other forms of speed work? Did it make a difference to your running? </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Katy | City Girl Fit</span>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com2tag:blogger.com,1999:blog-1236450414657044748.post-35046872686200709482013-11-15T00:53:00.000-08:002013-11-15T00:53:56.616-08:00The week in training - too much (in one day) too soon?<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;">So last week training took a bit of a back seat in favour of some fun stuff, and I'm still not quite in to my 18 week marathon plan. Nevertheless, I'm already I'm finding that fitting my not-yet-at-full-marathon-mode training in around work is tough. A</span><span style="font-family: Georgia, 'Times New Roman', serif;">s I couldn't fit in my 4 runs</span><span style="font-family: Georgia, 'Times New Roman', serif;"> this week I decided to push it hard for a few days. Not advised! Here's a breakdown of training</span><span style="font-family: Georgia, 'Times New Roman', serif;"> this week so far: </span></div>
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<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Sunday - crazy day: think I just about ran a marathon in 4 parts!</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Monday - yoga</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Tues & Wed - away for work trip</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Thursday -6 miles </span><span style="font-family: Georgia, 'Times New Roman', serif;">+ hills</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Friday - yoga</span></li>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Last Sunday turned out to be an epic adventure of non-stop movement in one day. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">It began with a 6am alarm call: up, quick shower, get in to running kit (this took a bit longer than usual - it was cold-ass morning, so extra layering required!) I love it when you get rewarded you for an early rise, and this Sunday my reward was a beautiful sky lighting up the London skyline... </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2mc5tQes8bNMRmoRkxfr-grz4r08VQEJh91ucbCszUBbJxNYMoFCT7WKzByNbUyv6lwRQsOTySpff8xF_uxv2rQXk7NaiOgfl-s7uy8y59chN9XRRBhIcGZCtTPgqYOwmqs8ZVmMmUaJL/s1600/image.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2mc5tQes8bNMRmoRkxfr-grz4r08VQEJh91ucbCszUBbJxNYMoFCT7WKzByNbUyv6lwRQsOTySpff8xF_uxv2rQXk7NaiOgfl-s7uy8y59chN9XRRBhIcGZCtTPgqYOwmqs8ZVmMmUaJL/s1600/image.jpeg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Good morning, London!</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">I was at Clappy J (oh god. I've been watching too much MIC, haven't I...) to catch the train to Putney to meet up with </span><a href="https://twitter.com/MuzzallRuns" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Stephanie</a><span style="font-family: Georgia, 'Times New Roman', serif;"> and </span><a href="http://sweetpotatoruns.com/" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Jess</a><span style="font-family: Georgia, 'Times New Roman', serif;">, who were kind enough to let me tag along on their 12-13 mile run along the Thames path. I hadn't yet run this route, so was quite looking forward to some new scenery and a bit of trail action. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">It was also a great opportunity to try out my new </span><a href="http://www.newbalance.co.uk/New-Balance-610v2/WT610-V2,en_GB,pd.html?dwvar_WT610-V2_color=Pink_with_Grey&start=9&q=trail&prefn1=genderAndAgeGroupCombo&prefv1=Women&cgid=201200" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">New Balance trail shoes</a><span style="font-family: Georgia, 'Times New Roman', serif;"> and test out approaches for eating/hydration for longer runs. I ate a </span><a href="https://www.bouncefoods.com/uk/index.php?page=shop.product_details&flypage=flypage-ask.tpl&product_id=11&category_id=1&option=com_virtuemart&Itemid=26" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">coconut and macadamia Bounce ball</a><span style="font-family: Georgia, 'Times New Roman', serif;"> on the way over (a treat from my </span><a href="http://citygirlfit.blogspot.co.uk/2013/11/scottish-adventures-and-early-xmas-party.html" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Zero Calorie Advent goody bag</a><span style="font-family: Georgia, 'Times New Roman', serif;">!) and had a glass of </span><a href="http://www.nuun.co.uk/" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">tri-berry nuun</a><span style="font-family: Georgia, 'Times New Roman', serif;"> - I love this stuff for pre and post run hydration. So tasty! - before I left the house at 6.30. There was a gel in my run bumbag - yeah, bumbag. Super, sexy, cool, I know - should I feel the need to use it. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Shiny (not for long!) new shoes</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFVIjtM5_yFDbBXXHofs1sepRHSjBLdHnEdn8ISAI8VQifNAuVlI5McguWiMV0-Tv9Eh9W1J6hkRmGoSNV0VYvVtq3WwL44q_Znossbut8J-g5-iUM_2bLOJZ4QMToxwhz2GewJlHW9m4w/s1600/image_2.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFVIjtM5_yFDbBXXHofs1sepRHSjBLdHnEdn8ISAI8VQifNAuVlI5McguWiMV0-Tv9Eh9W1J6hkRmGoSNV0VYvVtq3WwL44q_Znossbut8J-g5-iUM_2bLOJZ4QMToxwhz2GewJlHW9m4w/s1600/image_2.jpeg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bounce ball: lovely protein-y goodness</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">After meeting the also layered-up Jess and Steph we set off along the river towards Kew Bridge. Now, these two are speedy girls, so I was a bit worried that by trying to keep to their</span><span style="font-family: Georgia, Times New Roman, serif;"> pace I'd collapse in a heap of sweat and phlegm before we reached half way. Thankfully, the girls were happy to let me set the pace. I've only ever done this distance once before and that was at Run to the Beat half marathon, so I'm not really sure how fast I should run 13 miles in training, but we settled at a speed that, for me, was comfortably difficult, and turned out to be slightly faster that I would have normally - the good thing about running with faster runners than you!</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">As we were up so bright and early the path was almost empty and it was lovely to see the river so peaceful bar the odd group of rowers: the only other nutters up this early on a Sunday morning. At Kew Bridge - half way - we joined up with Lissy for the return leg. We looked like twins with our earwarmers, neon run jackets, run bumbags and leggings. Well, twins if you ignore the fact that Lissy is half my size and has white-blonde hair... I warned Lissy about the mud - and it didn't disappoint. With the downpours on Saturday the trails were super muddy - I was so glad of my trail shoes! Once you got over the fact that mud was inevitable it was quite satisfying to squelch in to a big muddy puddle :) </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiNnTPrpui-8R4aQ9Nt4G6GKv-hFQenI6jbXXW-_L7UgJUHBeUcb7XvkVSXxw507E7YDRufnFD3dFUoXdMW-tky93PtZ1f4gYxowwPIetGoCHPCgDA4XSDmY-87UpPBbdGCDfmjOpdOiBq/s1600/image_3.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiNnTPrpui-8R4aQ9Nt4G6GKv-hFQenI6jbXXW-_L7UgJUHBeUcb7XvkVSXxw507E7YDRufnFD3dFUoXdMW-tky93PtZ1f4gYxowwPIetGoCHPCgDA4XSDmY-87UpPBbdGCDfmjOpdOiBq/s1600/image_3.jpeg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A muddy Thames path run with Lissy and (in the distance) speedy girls Steph & Jess</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">I also noticed half way along that while Jess and Steph's feet were muddy their clothes were not covered in mud splashes like me. Lesson learned: if you want to stay clean then you have to run faster and IN FRONT of other runners! I earned a few sideways glances on the train home, which I responded to with my best "yup, it's 9am and I've already banged out 12 miles of trail running, suckas!!" look. Otherwise known as 'smug face'.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Home, fastest shower and change in history, off to opticians for an eye test, home, lunch, out the door at 1pm towards Clapham Common for my Sunday touch rugby league.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Some people have been asking about my Touch Rugby team, when we play etc. I play for Maigic Touch - </span><span style="font-family: Georgia, 'Times New Roman', serif;">It's a mixed team, and the rules of Touch Can be found </span><a href="http://www.in2touch.com/england/rules.php" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">here on the in2touch website</a><span style="font-family: Georgia, Times New Roman, serif;">. Magic are a great bunch to play with and to socialise with - y</span><span style="font-family: Georgia, 'Times New Roman', serif; text-align: center;">ou can catch up with our on-pitch and off-pitch our shenanigans on the </span><a href="http://touchmagicians.blogspot.co.uk/" style="font-family: Georgia, 'Times New Roman', serif; text-align: center;" target="_blank">Magic Touch blog</a><span style="font-family: Georgia, 'Times New Roman', serif; text-align: center;">.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjAKvmHx7d84t1IPS0q_JH1VmTugX2AKuat0R8RVCiPAHKmwYw43rpea3aOD2z7qdyi0dCEIFIntbSfBvrEYee_XcAteKOnoytRCykZ2zNbE1OJIJuaQzVipbEU10rgq_j6HFiAUg1bWKY/s1600/world+cup.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjAKvmHx7d84t1IPS0q_JH1VmTugX2AKuat0R8RVCiPAHKmwYw43rpea3aOD2z7qdyi0dCEIFIntbSfBvrEYee_XcAteKOnoytRCykZ2zNbE1OJIJuaQzVipbEU10rgq_j6HFiAUg1bWKY/s1600/world+cup.JPG" height="204" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Magic Touch: Greek goddesses & spartans</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihWN5AwqA95nzs2xvydMi6Vryan19sdm2CYVfhwR0l4KKPbn9bhdbiLlYEg_s-e84U09cXBbA7FpK9lWrtMt0O6YyzpNmQPU40GeObWfFv3I56Jka6CqDkUQQKA9L_AQdhSkd7bRI_rEjo/s1600/super+hero.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihWN5AwqA95nzs2xvydMi6Vryan19sdm2CYVfhwR0l4KKPbn9bhdbiLlYEg_s-e84U09cXBbA7FpK9lWrtMt0O6YyzpNmQPU40GeObWfFv3I56Jka6CqDkUQQKA9L_AQdhSkd7bRI_rEjo/s1600/super+hero.jpg" height="192" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Magic Touch: super heroes!<br /></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Our main season is on Wednesday evenings at Regents Park, which run from April-September, and we are always keen to have new players, so get in touch in the spring if you're interested. We're currently playing in the <a href="http://in2touch.spawtz.com/External/Fixtures/Standings.aspx?SportId=0&VenueId=5&LeagueId=898&SeasonId=251&DivisionId=1046" target="_blank">Clapham Common Sunday Late Summer League</a>. On Sunday we played our league match (lost 8-4 against the unbeaten team in the league) but then also another game against London Moths - like London Wasps, but at night - as their oppo didn't show (we won that!). THEN we had a third game of the Magic 'old skool' players vs us 'new skool' players (a draw - winners all round!). </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzfiBrumcighFM01H5AJqo4McdXszXapSn-R2VWxhyid5DeWYLUkczyaXN3IUJvUdFDpthVqcUy0F63uc-dVNPWE0opobIIAnxZrjX7erVZ06Q9bONXlAuFl2kAhWR36TXZ7FpQA13NvoS/s1600/image_7.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzfiBrumcighFM01H5AJqo4McdXszXapSn-R2VWxhyid5DeWYLUkczyaXN3IUJvUdFDpthVqcUy0F63uc-dVNPWE0opobIIAnxZrjX7erVZ06Q9bONXlAuFl2kAhWR36TXZ7FpQA13NvoS/s1600/image_7.jpeg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Magic Touch - old & new (& non-playing children)</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">I might be smiling in the post-game picture (above) but after three 40 minute games and a 12 miler in the morning - oh my god - the legs </span><i style="font-family: Georgia, 'Times New Roman', serif;">really</i><span style="font-family: Georgia, 'Times New Roman', serif;"> hurt!! My knees were in agony and I hobbled for a good two days afterwards. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I realise now that this approach to do everything in one day was probably a bit silly and I'm lucky that I'm not injured. In future, I maybe wont run an almost half marathon in the morning if I know I have sprint sessions in the form of touch rugby later in the day! Thankfully - well, actually, sadly - the Touch season ends next Sunday 24th Nov, so my weekends will be free for long runs and then afternoon resting. My goal over the coming months will be to slow down and take small steps to increase my training each day rather than almost killing myself by trying to take a thousand steps in one!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Have you hit training too hard too soon? How are you finding fitting training in to your schedule? Do you have a plan to work training in around work, Xmas parties and travel? If you've got any good tips then please share!!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span><br />
<br />Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-75242841173542619382013-11-11T13:10:00.000-08:002013-11-11T13:17:24.569-08:00Scottish adventures and an early Xmas partyIt's been a busy old week for this city girl, but mostly it's been fitness-associated fun!<br />
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At the weekend I headed back to Scotland with the boy to visit the parents, which meant fitting in some fitness around home-cooked meals and wine in front of the fire (it's a hard life, eh?!). I headed out for a run in the sun on the Saturday on a nice 5 mile loop from the house through Uddingston and Bothwell. It was a lovely crisp day, and the autumn colours were beautiful.<br />
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On the Sunday we went for a walk around Chatelherault country park which has some beautiful ancient oaks and fantastic trails. I've earmarked these for my training runs over the Christmas holidays. It also means that I need some trail shoes, so went for some retail therapy in Glasgow and got some new shoes :)<br />
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The legs were feeling a bit tight and tired after an 8 hour drive back down from Scotland so on Monday night I decided to do a bit of yoga. It was a cold and wet evening, so didn't fancy heading out, but I remembered that I'd signed up for yogadownload.com. I selected a 20-minute free yoga for runners class, downloaded the audio and pose guide and off I went! The perfect solution for tight hip flexors and calves.<br />
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On Tuesday I decided to try out the <a href="https://www.facebook.com/NikeTrainingClubUK" target="_blank">Nike Training Club</a> at Covent Garden. This class, unlike Nike Town, involved outdoor training rather than on the shop floor! The instructor, Kezia, was really friendly and the class was pretty fun. We jogged from the store down on to the riverside and along to Westminster where we encountered the a mass protest in front of the houses of parliament with hundreds of people wearing the V for vendetta Guy Fawkes masks. Running through that was quite an experience, but we stuck together and found a spot further down the river to do our class. We had six exercises recommended by athletes, ranging from one-legged lunge-hops to squat jumps and modified burpees, each to do hard-out for 1 minute. Then we jogged back to store for some stretches. I really enjoyed this class, particularly taking in the sights of London and seeing the fireworks over the Thames while we worked out. I'm planning to head back on the 19th when my blogger friend Elle will be taking the class - fancy joining? Sign up <a href="https://www.facebook.com/NikeTrainingClubUK/app_129270587159812" target="_blank">here</a>.<br />
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On Thursday I was invited along to the launch party for <a href="https://www.facebook.com/ZeroCalAdvent?fref=ts" target="_blank">Zero Calorie Advent Calendar</a>, a great initiative to have a fat-free Christmas, which is being run by bloggers <a href="https://twitter.com/PtMollie" target="_blank">Mollie</a>, <a href="https://twitter.com/jbeccx" target="_blank">Becca</a> and <a href="https://twitter.com/Dashinista" target="_blank">Christine</a>.<br />
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The party was held at <a href="http://www.lululemon.co.uk/" target="_blank">Lululemon</a> in Covent Garden, but in true fit-blog fashion we had to earn our prosecco first by taking part in <a href="http://www.goodgym.org/about" target="_blank">Good Gym</a>. The idea behind Good Gym is that you incorporate doing something good for the community - from helping with a local project to visiting isolated older people - into your fitness session. On the night we ran from the store to Somerset House where we worked as a team to dismantle radiator covers and move some wood for <a href="http://www.makerversity.org/" target="_blank">Makerversity</a>.<br />
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Afterwards we had a 3km race along the Thames towards Tate Modern before heading back for some well-earned prosecco and cake! The chosen charity for Zero Calorie Advent Calendar is <a href="http://amileinhershoes.co.uk/" target="_blank">A Mile In Her Shoes</a> - a great charity that supports women in crisis by helping them to get fit and stay healthy. If you have any old trainers or sports clothes then get in touch with these guys and they'd be happy to take them off your hands!<br />
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It was great to see some friendly faces down at the launch party, as well as meeting some people in real life for the first time such as #sub50project runner <a href="https://twitter.com/dashing_divasuk" target="_blank">Sian</a>. Mollie, Becs and Christine have done such a great job to pull the event and calendar together and I can't wait until December to begin the countdown to Christmas! It'll be helped along all the more with the lovely goodies and free classes in our goody bags - looking forward to trying out <a href="http://www.goodvibesfitness.co.uk/" target="_blank">Good Vibes studio</a> in particular.<br />
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Marathon training took a back seat this week - was great to do some fun things other than just run. Next week I start to build up the miles again though!<br />
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How is your marathon training going? Have you started yet or still in the planning stages?<br />
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Katy | City Girl FitAnonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-68765488991796587142013-10-30T16:34:00.000-07:002013-10-30T16:43:00.502-07:00Overcoming the 'run funk'<span style="font-family: Georgia, Times New Roman, serif;">After the excitement and exhilaration of getting a place in London marathon I descended into what can only be described as a ‘run funk’. My morning runs and solo evening runs were becoming a real slog and, while running usually lifts me out of any work- or life-related ‘funk’, it was no longer taking me to my happy place. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I began to get a bit panicked about whether I’d be able to commit to training in this state and wondered if I could even complete a full marathon. But I’m not one for self pity and am a firm believer that if something isn’t right then swift action is needed. So, here’s my action plan to get out of the run funk: </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;"><b><u>Action 1: Mix it up </u></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">There’s still 24 weeks to go until London marathon. If I only focus on running for 24 weeks I am sure that when (if?!) I cross the finish line, I'll throw off my running shoes and be happy never to see them again for the rest of my days! So, ok, the drama queen rears her ugly head again – but you catch my drift: if I <i>only</i> run up until April then I will go mad. Oh, alright. Mad-er. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Full-body/strength training</b> </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">On Monday night I headed down to Niketown London to take part in one of the <a href="https://www.blogger.com/After%20the%20excitement%20and%20exhilaration%20of%20getting%20a%20place%20in%20London%20marathon%20I%20descended%20into%20what%20can%20only%20be%20described%20as%20a%20%E2%80%98run%20funk%E2%80%99.%20My%20morning%20runs%20and%20solo%20evening%20runs%20were%20becoming%20a%20real%20slog%20%20and,%20while%20running%20usually%20lifts%20me%20out%20of%20any%20work-%20or%20life-related%20%E2%80%98funk%E2%80%99,%20it%20was%20no%20longer%20taking%20me%20to%20my%20happy%20place.%20I%20began%20to%20get%20a%20bit%20panicked%20about%20whether%20I%E2%80%99d%20be%20able%20to%20commit%20to%20training%20in%20this%20state%20and%20wondered%20if%20I%20could%20even%20complete%20a%20full%20marathon.%20But%20I%E2%80%99m%20not%20one%20for%20self%20pity%20and%20I%E2%80%99m%20a%20firm%20believer%20that%20if%20something%20isn%E2%80%99t%20right%20then%20swift%20action%20is%20needed.%20So,%20here%E2%80%99s%20my%20action%20plan%20to%20get%20out%20of%20the%20run%20funk:%20Action%201:%20Mix%20it%20up%20There%E2%80%99s%20still%2024%20weeks%20to%20go%20until%20London%20marathon.%20If%20I%20only%20focus%20on%20running%20for%2024%20weeks%20I%20am%20sure%20that%20I%20will%20cross%20the%20finish%20line,%20throw%20off%20my%20running%20shoes%20and%20be%20happy%20never%20to%20see%20them%20again%20for%20the%20rest%20of%20my%20days!%20So%20the%20drama%20queen%20rears%20her%20ugly%20head%20again%20%E2%80%93%20but%20you%20catch%20my%20drift:%20if%20I%20only%20run%20then%20I%20will%20go%20mad.%20Oh,%20alright.%20Mad-er.%20Full-body%20training%20On%20Monday%20night%20I%20headed%20down%20to%20Niketown%20London%20to%20take%20part%20in%20one%20of%20the%20Nike%20Training%20Club%20(NTC)%20classes.%20If%20you%E2%80%99ve%20not%20tried%20this%20out%20yet%20then%20I%20suggest%20you%20get%20on%20board%20%E2%80%93%20Ladies%20only%20(sorry%20boys!)%20FREE%20fitness%20classes,%20run%20by%20world-class%20Nike%20trainers.%20I%E2%80%99ve%20been%20to%20the%20outdoor%20classes%20in%20Regents%20Park%20with%20the%20amazing%20Gil%20and%20Clapham%20Common%20with%20the%20ab-tastic%20Crossfit%20machine%20that%20is%20Gemma,%20but%20this%20was%20my%20first%20experience%20of%20Niketown%20and%20I%20was%20in%20for%20a%20few%20shocks.%20%20First%20shock:%20the%20class%20took%20place%20on%20the%20shop%20floor%20while%20the%20shop%20was%20still%20OPEN.%20Cue%20bemused%20shoppers%20watching%20as%20I%20sweat%20my%20ass%20off!%20Second%20shock:%20it%E2%80%99s%20really%20hot%20on%20the%20shop%20floor%20%E2%80%93%20Niketown%20is%20certainly%20no%20air-conditioned,%20temperature-regulated%20gym%20(I%20think%20I%E2%80%99ve%20only%20sweated%20more%20at%20bikram%20yoga).%20Third%20shock:%20although%20we%20worked%20bloody%20hard%20through%20high-intensity%20style%20training,%20I%20loved%20it!%20Disclaimer:%20as%20the%20class%20is%20in%20the%20store%20it%E2%80%99s%20hard%20to%20leave%20without%20making%20a%20purchase.%20It%20took%20ALL%20my%20willpower%20not%20to%20treat%20myself%20to%20these%20purple%20beauties:%20The%20NTC%20trainers%20really%20push%20you%20to%20your%20limits,%20but%20that%E2%80%99s%20what%20we%E2%80%99re%20there%20for,%20right?%20I%E2%80%99m%20definitely%20the%20kind%20of%20person%20who%20works%20harder%20under%20supervision.%20For%20those%20of%20you%20with%20self-motivation%20there%E2%80%99s%20also%20the%20NTC%20App,%20which%20contains%20loads%20of%20workouts%20tailored%20to%20your%20goals%20and%20fitness%20level:%20The%20NTC%20App%20is%20available%20on%20iTunes%20and%20you%20can%20sign%20up%20to%20the%20NTC%20classes%20for%20FREE%20(did%20I%20mention%20that%20already?!)%20through%20the%20Facebook%20page%20%E2%80%93%20they%20take%20place%20in%20parks%20across%20London%20and%20Nike%20stores%20UK%20wide,%20and%20they%20also%20have%20the%20odd%20sessions%20that%20come%20with%20the%20chance%20to%20win%20free%20kit%20or%20receive%20goody%20bags%20%EF%81%8A%20Track%20sessions%20The%20dreaded%20sprints.%20I%20know%20that%20they%20are%20a%20necessary%20evil%20in%20marathon%20training%20if%20you%20want%20to%20do%20yourself%20justice,%20but%20it%20doesn%E2%80%99t%20mean%20I%20have%20to%20like%20it.%20As%20mentioned%20above,%20I%20am%20unlikely%20to%20push%20myself%20hard%20enough%20if%20working%20alone,%20so%20I%20am%20planning%20to%20head%20down%20to%20Battersea%20Track%20with%20run-coach%20Karen.%20If%20you%E2%80%99re%20interested%20in%20joining%20the%20sessions%20then%20check%20out%20the%20details%20here.%20I%E2%80%99ll%20let%20you%20know%20how%20it%20goes%20once%20I%E2%80%99ve%20faced%20up%20to%20the%20inevitability%20of%20having%20to%20run%20so%20fast%20you%20can%20taste%20blood.%20And%20then%20repeat.%20I%20know,%20sounds%20fun,%20right....%20*mutters%20under%20breath%20%E2%80%9CI%20hate%20you%20sprints%E2%80%9D*%20Swimming%20The%20Twitteratti%20of%20running%20have%20been%20telling%20me%20that%20I%20need%20to%20crosstrain%20%E2%80%93%20that%20is,%20do%20some%20other%20form%20of%20exercise%20other%20than%20running.%20I%E2%80%99m%20a%20big%20fan%20of%20the%20pool%20and%20so%20I%E2%80%99m%20hoping%20to%20get%20at%20least%20one%20swim%20in%20a%20week%20on%20my%20training%20plan.%20I%20recently%20discovered%20the%20new(ish)%20Clapham%20Leisure%20Centre%20just%20off%20Clapham%20High%20Street,%20which%20opens%20at%206.30am%20%E2%80%93%20plenty%20of%20time%20for%20me%20to%20get%20a%20swim%20in%20before%20heading%20to%20work.%20I%20can%20currently%20do%20about%20half%20a%20mile%20fairly%20hard%20out,%20non-stop,%20so%20I%E2%80%99m%20going%20to%20try%20to%20gradually%20increase%20that%20distance%20as%20time%20goes%20on.%20Yoga%20Another%20approach%20to%20mixing%20up%20my%20training%20is%20to%20incorporate%20yoga%20into%20my%20plan%20at%20least%20once%20a%20week.%20I%E2%80%99m%20not%20one%20for%20too%20much%20of%20the%20%E2%80%98om%E2%80%99-ing%20and%20spiritual%20side,%20so%20I%E2%80%99m%20yet%20to%20find%20a%20yoga%20class%20that%20is%20more%20about%20flexibility%20and%20fitness%20and%20is%20also%20accessible%20to%20me%20in%20the%20south%20of%20London.%20%20Another%20blogger%20friend%20Mollie%20has%20just%20started%20working%20at%20FRAME%20and%20they%20have%20kindly%20offered%20us%20a%20taster%20session,%20so%20I%E2%80%99m%20taking%20the%20opportunity%20to%20try%20out%20flow%20yoga%20there%20%E2%80%93%20the%20hunt%20for%20my%20marathon-training%20yoga%20class%20begins!%20%20Action%202:%20Run%20with%20Friends%20A%20few%20weekends%20ago%20I%20got%20up%20at%20ridiculous%20o%E2%80%99clock%20in%20the%20morning%20to%20run%208%20miles%20around%20Kingston%20in%20the%20wettest%20conditions%20known%20to%20man%20(note:%20not%20an%20actual%20fact).%20Sounds%20grim,%20right?%20Well,%20if%20you%20look%20at%20this%20picture%20of%20me%20at%20the%20finish%20line%20you%20will%20see%20I%20am%20sporting%20not%20a%20grimace%20but%20a%20big%20cheesy%20grin!%20%20%20Wanna%20know%20why?%20To%20the%20left%20of%20me,%20also%20cheesing%20it%20out,%20is%20my%20friend%20Leah.%20This%20race%20taught%20me%20that%20nothing%20whiles%20away%20the%20hours%20spent%20pounding%20the%20tarmac%20and%20can%20distract%20you%20from%20negative%20thoughts%20like%20running%20and%20chatting%20with%20friends.%20This,%20dear%20readers,%20IS%20an%20actual%20FACT!%20%20Continuing%20my%20%E2%80%98friends%20+%20run%20=%20happy%20days%E2%80%99%20approach,%20last%20Sunday%20I%20made%20the%20most%20of%20an%20extra%20hour%20in%20the%20day%20and%20met%20up%20with%20my%20friend%20Josie%20for%20a%20morning%20run.%20We%20first%20met%20at%20a%20track-training%20session%20back%20in%20August%20and%20are%20both%20running%20London,%20so%20thought%20a%20little%20run%20date%20was%20in%20order.%20I%20took%20her%20on%20a%204.7%20mile%20loop%20from%20Clapham%20Common%20to%20Battersea%20in%20the%20pre-storm%20sunshine%20%E2%80%93%20a%20beautiful%20morning,%20nice%20steady%20run%20(with%20a%20tiny,%20but%20sort%20of%20not%20so%20tiny,%20hill%20at%20the%20end%20%E2%80%93%20sorry%20Jose!),%20although%20I%20think%20we%20both%20overdressed%20and%20suffered%20from%20the%20heat!%20Our%20plan%20was%20to%20run%20and%20then%20catch%20up%20some%20more%20over%20coffee%20and%20cake,%20which%20leads%20me%20on%20to%20my%20next%20action...%20Action%203:%20Rewards!%20If%20can%20drag%20my%20ass%20out%20of%20bed%20at%205.45am%20or%20pull%20on%20my%20trainers%20even%20when%20the%20heavens%20have%20opened%20then%20I%E2%80%99m%20damn%20well%20going%20to%20reward%20myself%20for%20it.%20I%20know%20there%E2%80%99s%20folk%20out%20there%20who%20decry%20food-based%20post-workout%20rewards%20as%20%E2%80%98it%20defeats%20the%20purpose%20of%20exercise%E2%80%99%20but%20let%E2%80%99s%20face%20it%20%E2%80%93%20I%E2%80%99m%20not%20here%20because%20I%20want%20to%20shift%20a%20few%20pounds.%20I%E2%80%99m%20here%20because%20I%E2%80%99m%20training%20for%20a%20marathon.%20And%20this%20is%20MY%20plan.%20So%20I%20WILL%20have%20my%20cake%20AND%20eat%20it.%20If%20you%20don%E2%80%99t%20fancy%20cake-based%20rewards%20(do%20such%20people%20exist?!)%20then%20perhaps%20have%20your%20eye%20on%20a%20nice%20new%20running%20top%20and%20set%20a%20goal%20distance%20to%20hit%20in%20training%20to%20reward%20yourself.%20Or%20you%20could%20take%20my%20lead%20and%20use%20both%20reward%20strategies%20in%20tandem%20%EF%81%8A%20From%20the%20twitter%20response%20it%20sounds%20like%20a%20lot%20of%20runners%20out%20there%20love%20a%20bit%20of%20post-run%20cake.%20#RunCakeClub? Watch this space... So that’s it! Action ‘out-of-run-funk’ is in progress. Josie’s pearls of wisdom rung true with me – I’m not yet in to the 20-week training programme for the marathon so I’m probably struggling as I can’t yet visualise my end goal. Once full training mode kicks in I’m sure I’ll switch on. Perhaps I need to pick me up one of these fab tees from Fierce Fizique just to remind myself that my fierce mode is well and truly ON:" target="_blank">Nike Training Club</a> (NTC) classes. If you’ve not tried this out yet then I suggest you get on board – ladies only (sorry boys!) FREE fitness classes, run by world-class Nike trainers. I’ve been to the outdoor classes in Regents Park with the amazing <a href="https://twitter.com/Gil505" target="_blank">Gil</a> and Clapham Common with the ab-tastic Crossfit machine that is <a href="https://twitter.com/GoodtoTone" target="_blank">Gemma</a>, but this was my first experience of Niketown NTC and I was in for a few shocks. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">First shock: the class took place on the shop floor while the shop was still OPEN. Cue bemused shoppers watching as I sweat my ass off! Second shock: it’s really hot on the shop floor – Niketown is certainly no air-conditioned, temperature-regulated gym (I think I’ve only sweated more at bikram yoga). Third shock: although we worked bloody hard through high-intensity style training, I loved it! Disclaimer: as the class is in the store it’s hard to leave without making a purchase. It took ALL my willpower not to treat myself to these purple beauties: </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxEQOUbOENmQTCZyaQMv0O8DXDANUZO6S2m4VUPpVAmTkJCht1x_q2GOzuxdStGxjLPFZTKkO31tVoay-oUCFix1NK_xmfvlueyjKqi_IV0hMP5_dtKsDC4q-HrDbV8NmaGM5GooS1fGez/s1600/IMG_2107%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxEQOUbOENmQTCZyaQMv0O8DXDANUZO6S2m4VUPpVAmTkJCht1x_q2GOzuxdStGxjLPFZTKkO31tVoay-oUCFix1NK_xmfvlueyjKqi_IV0hMP5_dtKsDC4q-HrDbV8NmaGM5GooS1fGez/s1600/IMG_2107%5B1%5D.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hot Nike kit. Want, want, want!</td></tr>
</tbody></table>
<span style="font-family: Georgia, Times New Roman, serif;">The NTC trainers really push you to your limits, but that’s what we’re there for, right? I’m definitely the kind of person who works harder under supervision. For those of you with self-motivation there’s also the NTC App, which contains loads of workouts tailored to your goals and fitness level:</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKCvgmB_RDR63YiaX0TIJ2YqvzdvNdkUCXynv9ZoaaTnHfMcEon3XNiWexP0i56mQHDUBw9fK_saAvlxEDN3WVOPd6a-0dRp2625MeE2DB2SjZicj6y10s7p-08YfFO3-IQeF_5fD_jGNq/s1600/IMG_2108%5B1%5D.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKCvgmB_RDR63YiaX0TIJ2YqvzdvNdkUCXynv9ZoaaTnHfMcEon3XNiWexP0i56mQHDUBw9fK_saAvlxEDN3WVOPd6a-0dRp2625MeE2DB2SjZicj6y10s7p-08YfFO3-IQeF_5fD_jGNq/s1600/IMG_2108%5B1%5D.PNG" height="200" width="133" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG9wBuDNm8-moS0m2-wl8yizpsHyigYdm6fnAKhlJeo85pRxjFyOlt_b8MIuZJcBVtJGb7RdgAcKCt__31BCnB6WwRd_jzqZOil4yvSWs_hidypgGMu21xNCdlDTfIRaXXHBGe46YCxCl4/s1600/IMG_2109%5B1%5D.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG9wBuDNm8-moS0m2-wl8yizpsHyigYdm6fnAKhlJeo85pRxjFyOlt_b8MIuZJcBVtJGb7RdgAcKCt__31BCnB6WwRd_jzqZOil4yvSWs_hidypgGMu21xNCdlDTfIRaXXHBGe46YCxCl4/s1600/IMG_2109%5B1%5D.PNG" height="200" width="133" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqAW5e8IZuAQhAxdJihHLU90XCCxBY8Jv9Wws320HmufsCfXVcq7VSC0PWY1aXYKgJVcMS0ddF27xWcOFPXr4X-2dTgu8Z2tJamKjkJ9S71_-QZxjFatp-IOl5v6KD6euUJM4-DsW5a5PI/s1600/IMG_2111%5B1%5D.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqAW5e8IZuAQhAxdJihHLU90XCCxBY8Jv9Wws320HmufsCfXVcq7VSC0PWY1aXYKgJVcMS0ddF27xWcOFPXr4X-2dTgu8Z2tJamKjkJ9S71_-QZxjFatp-IOl5v6KD6euUJM4-DsW5a5PI/s1600/IMG_2111%5B1%5D.PNG" height="200" width="133" /></a><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><a href="https://itunes.apple.com/gb/app/nike-training-club/id301521403" target="_blank">The NTC App is available on iTunes</a> and you can sign up to the NTC classes for FREE (did I mention that already?!) through <a href="https://www.facebook.com/NikeTrainingClubUK" target="_blank">the Facebook page</a> – they take place in parks across London and Nike stores UK wide, and they also have the odd sessions that come with the chance to win free kit or receive goody bags :) </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Track sessions </b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">The dreaded sprints. I know that they are a necessary evil in marathon training if you want to do yourself justice, but it doesn’t mean I have to like it. As mentioned above, I am unlikely to push myself hard enough if working alone, so I am planning to head down to Battersea Track with <a href="https://twitter.com/RunwithKaren" target="_blank">run-coach Karen</a>. If you’re interested in joining the sessions then check out the details <a href="http://www.runwithkaren.com/25/group-training-sessions" target="_blank">here</a>. I’ll let you know how it goes once I’ve faced up to the inevitability of having to run so fast you can taste blood. And then repeat. I know, sounds fun, right...</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Swimming </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">The Twitteratti of running have been telling me that I need to crosstrain – that is, do some other form of aerobic exercise other than running. As marathon-running supremo <a href="https://twitter.com/higdonmarathon" target="_blank">Hal Higdon</a> posted on Twitter today:</span><br />
<span style="background-color: whitesmoke; color: #333333; font-family: Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><br /></span>
<span style="background-color: whitesmoke; color: #333333; font-family: Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">Does strength training qualify as </span><a class="twitter-hashtag pretty-link js-nav" data-query-source="hashtag_click" dir="ltr" href="https://twitter.com/search?q=%23crosstraining&src=hash" style="background-color: whitesmoke; color: #0084b4; font-family: Arial, sans-serif; font-size: 14px; line-height: 18px; text-decoration: none; white-space: pre-wrap;"><span style="color: #66b5d2;">#</span>crosstraining</a><span style="background-color: whitesmoke; color: #333333; font-family: Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">? I endorse lifting but crosstraining needs to be aerobic. Nevertheless, lift away!</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">I’m a big fan of the pool and so I’m planning to make swimming my crosstrain event, and hope to get at least one swim in a week on my training plan. I recently discovered the new(ish) <a href="http://www.better.org.uk/leisure/claphamleisurecentre" target="_blank">Clapham Leisure Centre</a> just off Clapham High Street, which has a lovely clean pool (hard to find!) and opens at 6.30am – plenty of time for me to get a swim in before heading to work. I can currently do about half a mile fairly hard out, non-stop, so I’m going to try to gradually increase that distance as time goes on. </span><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
</b><span style="font-family: Georgia, Times New Roman, serif;"><b>Yoga</b> </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Another approach to mixing up my training is to incorporate yoga into my plan at least once a week. I’m not one for too much of the ‘om’-ing and spiritual side, so I’m yet to find a yoga class that is more about flexibility and fitness and is also accessible to me in the south of London. I’m going to try out flow yoga at <a href="http://www.moveyourframe.com/shoreditch/home" target="_blank">FRAME Shoreditch</a> this week – the hunt for my marathon-training yoga class begins! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b><u>Action 2: Run with Friends </u></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">A few weekends ago I got up at ridiculous o’clock in the morning to run 8 miles around Kingston in the wettest conditions known to man (note: not an actual fact). Sounds grim, right? Well, if you look at this picture of me (in the pink top) at the finish line you will see I am sporting not a grimace but a big cheesy grin! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkLGjoD0zfXCPn87zPervkg7PIsdpReY57jl0cnqgZCyG8QUg82JlaCZYId2kH9Rs8jRKHtDidL8EP3-gn6p-yRKCKrWCAL5QyIj6BdsFkPWcfgppbyYG17JlMYwoSzQZ8cMBXXmP7fxBS/s1600/IMG_2053%5B2%5D.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkLGjoD0zfXCPn87zPervkg7PIsdpReY57jl0cnqgZCyG8QUg82JlaCZYId2kH9Rs8jRKHtDidL8EP3-gn6p-yRKCKrWCAL5QyIj6BdsFkPWcfgppbyYG17JlMYwoSzQZ8cMBXXmP7fxBS/s1600/IMG_2053%5B2%5D.PNG" height="213" width="320" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Wanna know why? To the left of me, also cheesing it out, is my blogger and runner friend <a href="http://www.naturallyleah.com/" target="_blank">Leah</a>. This race taught me that nothing whiles away the hours spent pounding the tarmac and can distract you from negative thoughts like running and chatting with friends. This, dear readers, IS an actual FACT! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Continuing my ‘friends + run = happy days’ approach, last Sunday I made the most of an extra hour in the day and met up with my friend <a href="https://twitter.com/JosieArden" target="_blank">Josie</a> for a morning run. We first met at a track-training session back in August and are both running London, so thought a little run date was in order. I took her on a 4.7 mile loop from Clapham Common to Battersea Park in the pre-storm sunshine – a beautiful morning, nice steady run (with a tiny, but sort of not so tiny, hill at the end – sorry Jose!), although I think we both overdressed and suffered from the heat! Our plan was to run and then catch up some more over coffee and cake, which leads me on to my next action... </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b><u>Action 3: Rewards! </u></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">If can drag my ass out of bed in the cold and dark at 5.45am or pull on my trainers even when the heavens have opened then I’m damn well going to reward myself for it. I know there’s folk out there who decry food-based post-workout rewards as ‘it defeats the purpose of exercise’ but let’s face it – I’m not here because I want to shift a few pounds. I’m here because I’m training for a marathon. And this is MY plan. So I WILL have my cake AND eat it, thankyouverymuch! </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyn8PTt8zXo11_vamXrgPt0Q4AtOrlWZZLPQjgqd-JO7A-87ZUvBUscR6OPlMZH-6GLhkbQsIJ26DX5aIcap5c7pSYXKFrud6XeD4Z1W0tx4pJKKIZ_VCxBxLCZ-dCLpnr-LMLxPkKlOyA/s1600/IMG_1975%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyn8PTt8zXo11_vamXrgPt0Q4AtOrlWZZLPQjgqd-JO7A-87ZUvBUscR6OPlMZH-6GLhkbQsIJ26DX5aIcap5c7pSYXKFrud6XeD4Z1W0tx4pJKKIZ_VCxBxLCZ-dCLpnr-LMLxPkKlOyA/s1600/IMG_1975%5B1%5D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Do run, get cake. Simple!</td></tr>
</tbody></table>
<span style="font-family: Georgia, 'Times New Roman', serif;">If you don’t fancy cake-based rewards (do such people exist?!) then perhaps have your eye on a nice new piece of running kit and set a goal distance to hit in training to reward yourself. Or you could take my lead and use both reward strategies in tandem :) </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">From the twitter response it sounds like a lot of runners out there love a bit of post-run cake. #RunCakeClub? Watch this space... </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">So that’s it! Action ‘out-of-run-funk’ is in progress. Josie’s pearls of wisdom rung true with me – I’m not yet in to the 20-week training programme for the marathon so I’m probably struggling as I can’t yet visualise my end goal. Once full training mode kicks in I’m sure I’ll switch on. Perhaps I need to pick me up one of these fab vests from <a href="http://www.fiercefizique.com/product/fierce-mode-vest" target="_blank">Fierce Fizique</a> to show others that my fierce mode is well and truly ON!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkfLNgceJO5xl9fjDyhNmhXOQfFx6Bngb0JGfVupPv6Yj_IsVCReVYA5euZ5qBdMz-Devk2S7DePat9nnz-c5QxrPsDHG3UHi4uKtYiQEBzcDc_O0CQsna2F9ZU7meZUf5fWrEN17OGp35/s1600/Fierce_Mode_Vest_for_website.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkfLNgceJO5xl9fjDyhNmhXOQfFx6Bngb0JGfVupPv6Yj_IsVCReVYA5euZ5qBdMz-Devk2S7DePat9nnz-c5QxrPsDHG3UHi4uKtYiQEBzcDc_O0CQsna2F9ZU7meZUf5fWrEN17OGp35/s1600/Fierce_Mode_Vest_for_website.png" height="320" width="240" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif;">Have you ever hit a run funk? What do you do to keep training interesting?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com5tag:blogger.com,1999:blog-1236450414657044748.post-42771064101059818112013-10-30T03:57:00.002-07:002013-10-30T03:57:30.536-07:00<a href="http://www.bloglovin.com/blog/10528637/?claim=245bj4yj7qv">Follow my blog with Bloglovin</a>Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-1357927803376337872013-10-25T10:50:00.002-07:002013-10-25T10:52:03.728-07:00Running my first marathon: HOW?!<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">After getting my head round WHY I had decided to run a
marathon, the question remained: HOW do you even begin to be ready for the
assault on the body that is 26.2 miles of tarmac?<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Let me be honest: I have never run more than 13.1 miles
(once), and I have no idea how to run a marathon. ‘Just put one foot in front
of the other on the day’ clearly isn’t going to cut it.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Fortunately for me, there are plenty of people who have
survived such events and who have lots of advice to give. Even more fortunate
is that, thanks to the world of Twitter, these people can hear my cries for
help from The Tower of Marathon Terror and, with their advice and support, swoop in as my virtual knights in shining armour. Eat your heart out, Rapunzel!<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">It’s 25 weeks until London marathon and I know that I want
to give myself the best chance of injury-free training success and get started
ASAP. So, I hollered at my Twitter homies: </span><o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: purple;"><a href="https://twitter.com/search?q=%23Runners&src=hash"><span style="font-family: Trebuchet MS, sans-serif;">Runners</span></a><span style="font-family: Trebuchet MS, sans-serif;">!
What marathon training plan have you followed? What training plan advice would
you give to marathon 1st timer?</span></span><span style="color: #333333;"><o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;">Here’s some of the responses:</span><o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="https://twitter.com/dcwlkr" target="_blank">@dcwlkr</a></span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
</span><span style="color: purple;">I followed one from Runners World (free download) with the last one I
ran. Always tailor to suit your own needs though!</span><span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p></o:p></span></span></div>
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<span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://twitter.com/MrsB_LDN" target="_blank">@MrsB_LDN</a><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: purple; font-family: Trebuchet MS, sans-serif;">I made up my own :) Increased the weekly long run every week and had 1
short run + 1 medium run a week + 2 crossfit sessions<o:p></o:p></span></div>
<div class="js-tweet-text" style="line-height: 13.5pt;">
<span style="font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: purple;">I believe the strength training keeps me injury free and it
helps that Crossfit is a lot fun too :)</span><span style="color: #333333;"><o:p></o:p></span></span></span></div>
<div class="js-tweet-text" style="line-height: 13.5pt;">
<br /></div>
<div class="js-tweet-text" style="line-height: 13.5pt;">
<span style="color: #333333; font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://twitter.com/melissawebb_" target="_blank">@melissawebb_</a> (this girl is gonna be taking Paris marathon,
2014, by storm!)<o:p></o:p></span></span></div>
<div class="js-tweet-text" style="line-height: 13.5pt;">
<span style="color: purple; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 11pt;">I'm going to be using this Hal Higdon one for Paris: </span><a href="http://t.co/rQnJu0ZUbN" target="_blank" title="http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program"><span class="invisible4"><span style="font-size: 11pt;">http://www.</span></span><span class="js-display-url"><span style="font-size: 11pt;">halhigdon.com/training/51137</span></span><span class="invisible4"><span style="font-size: 11pt;">/Marathon-Novice-1-Training-Program </span></span><span class="tco-ellipsis"><span style="font-size: 11pt;">…</span></span></a><span style="font-size: 11pt;"> There's more advanced ones on
there too.<o:p></o:p></span></span></div>
<div class="js-tweet-text" style="line-height: 13.5pt;">
<span style="font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: purple;">...it's a bit standard, so I'll make some of the sessions
speedwork too. Will def go crazy if I can't continue yoga as well!</span><span style="color: #333333;"><o:p></o:p></span></span></span></div>
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<span style="color: #333333; font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://twitter.com/Cat_Simpson_" target="_blank">@Cat_Simpson_</a> (an Ultra-marathon runner, no less!)<o:p></o:p></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: purple;"><span style="font-size: 11pt;">take an online one (lots </span><span style="font-size: 11pt;"><a href="https://twitter.com/runnersworlduk" target="_blank">@runnersworlduk</a></span></span><span style="font-size: 11pt;"><span style="color: purple;">) & make it your own to fit
around what you can realistically do training-wise...<br />
:D It's all about making it work for you, not complicating things & enjoying
it as much as poss-you'll get far more out of it</span><span style="color: #333333;"><o:p></o:p></span></span></span></div>
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<span style="color: #333333; font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://twitter.com/UKRunChat" target="_blank">@UKRunChat</a><o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: purple;">the weekly long run is so, so important. Stay within a weekly
increase in mileage of no more than 10%</span><span style="color: #333333;"><o:p></o:p></span></span></span></div>
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<span style="color: #333333; font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://twitter.com/pauteobail" target="_blank">@pauteobail</a><o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="color: purple; font-family: Trebuchet MS, sans-serif;">run consistently. Cross train too. Keep stretching as much as
possible. I stretch 2-4 times a day.<o:p></o:p></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 11pt;"><span style="color: #444444;">Reply from @UKRunChat:</span><span style="color: purple;"> </span></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: purple;"><span style="font-size: 11pt;">great advice, also core work will improve
your running massively and your tummy tones up. </span><a href="https://twitter.com/search?q=%23result&src=hash"><span style="font-size: 11pt;">#result</span></a></span><span style="font-size: 11pt;"><span style="color: purple;">!</span><span style="color: #333333;"><o:p></o:p></span></span></span></div>
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<span style="color: #333333; font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://twitter.com/ladymisskiera" target="_blank">@ladymisskeira</a><o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: purple;">I used Hal Higdon novice for my first one and currently using
his next step for my second!</span><span style="color: #333333;"><o:p></o:p></span></span></span></div>
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<span style="color: #333333; font-size: 11pt;"><span style="font-family: Trebuchet MS, sans-serif;"><a href="https://twitter.com/rhianonruns" target="_blank">@rhianonruns</a><o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="background-color: white; color: purple; font-family: Trebuchet MS, sans-serif;">LSR [long slow run] is absolute key to your training plan each
week. Don't be a slave to the plan. Drop back weeks are key. Stretch! </span><span style="color: #333333; font-family: Calibri, sans-serif;"><o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">From these pearls of wisdom I have deduced that the key steps to
marathon training are:<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">Cross training (i.e. swim, bike)<o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">Long slow runs<o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">Stretching (hello yoga!)<o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">Tailor the plan to your own needs<o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">Have fun & try to enjoy! (Eh... we'll see!)<o:p></o:p></span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">So I’ve taken the advice, downloaded an online plan and modified
it around my life. As Rhianon says: “don’t be a slave to the plan!” I really
want to get the most out of marathon training without losing heart too much as
it takes over my life, so I’ll listen to this sentiment and aim to make this
plan MY bitch, not the other way around! Yeah, yeah, you’re right: I’ll believe
it when I see it too...</span></span></div>
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<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">Have you run a marathon or are you training for one? What’s your
approach? What would you change if you had to do it again?</span><span style="color: #333333; font-family: Calibri, sans-serif;"><o:p></o:p></span></span></div>
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Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com1tag:blogger.com,1999:blog-1236450414657044748.post-51743816335130241162013-10-22T15:03:00.000-07:002013-10-22T15:03:22.262-07:00Running my first marathon: WHY?!<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">A few weeks ago I arrived home to this:<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrNIlW39Zl2xAnDKqSmxh1aSIkWDReDaLbODO_KEhAoaN1Pjku87u85Cy0I0QiZdikKV-fjHizmhzFUmE91Vk0yWsZ7Zwr8CgYT76_xZWjVsNwp4m6MPAePdGsI2E71yjavaZXLuZlCwUG/s1600/IMG_1989.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrNIlW39Zl2xAnDKqSmxh1aSIkWDReDaLbODO_KEhAoaN1Pjku87u85Cy0I0QiZdikKV-fjHizmhzFUmE91Vk0yWsZ7Zwr8CgYT76_xZWjVsNwp4m6MPAePdGsI2E71yjavaZXLuZlCwUG/s1600/IMG_1989.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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<span style="font-family: Georgia, Times New Roman, serif;">My initial reaction: I'm in? I'm in?! Oh my God - I'M IIIIIINNNN!! *tweets, Facebooks and makes phonecalls until the WHOLE WORLD knows that I’m
doing the London Marathon*<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">My delayed reaction: Uhoh. I’ve told everyone about it so
now I’m actually going to have to do this. 26.2 miles of what can surely only
be described as self-inflicted pain. WHY?! <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Obviously I WANT to run a marathon: I entered the ballot.
Well, I watched the London marathon last year and thought it looked like fun (!) so I threw my hat in the ring. Nobody gets in first time, right? I know people who have applied 8 times and haven't got in... and now li'l ol' me is in! I'm not gonna lie - this realisation fills me with both excitement AND dread. Let me tell you why... </span></div>
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<br /></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>why I should NOT run a marathon</b><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Yes, I’m a runner. I can declare this because I</span><span style="font-family: Georgia, 'Times New Roman', serif;"> run about, sometimes for fun, sometimes in a race. However, I’m not anywhere near what
you would call ‘a proper runner’. Y'know, one of those runner kinds that need to be in the brackets; one of those lithe, lean individuals who
make running look like a breeze. Who nimbly overtake you on
your slow Sunday slog and, as you watch their tiny arse and slim-but-muscular calves disappear into the distance, drive you to think: that’s OK. I could never run like that.
They look like they’re 'a proper runner’. Although </span><span style="font-family: Georgia, 'Times New Roman', serif;">I still feel my chunky calves burn with envy. Well it's either envy or it's the lactic acid - who can tell?</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Running for me is hard but I do enjoy it; even if I don’t
enjoy it <i>during</i> the run I love the feeling of having been a run AKA ‘the
post-run smug-fest’. This smug feeling usually ensues within minutes of
finishing 5-10K and can be known to last for days beyond if a medal was
achieved at the end. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitZDHXq02G9wN7aTl8OvJiWQFQBu9CuFILLPHSs6Bjz4XPsDEyNTCoV0PPnUONVCn-dYqkHWsdoNb67m0rX2nCTphDtWYoNfSbyG6GsIJ4U1PCnifqZsXB_SmZZryhOG3SBzCA5LbT4FmJ/s1600/IMG_1973%5B1%5D.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitZDHXq02G9wN7aTl8OvJiWQFQBu9CuFILLPHSs6Bjz4XPsDEyNTCoV0PPnUONVCn-dYqkHWsdoNb67m0rX2nCTphDtWYoNfSbyG6GsIJ4U1PCnifqZsXB_SmZZryhOG3SBzCA5LbT4FmJ/s1600/IMG_1973%5B1%5D.JPG" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just-finished-10K smug-fest</td></tr>
</tbody></table>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Beyond 10K, however, or – to be precise – 8 miles, my body
begins to ache. My knees are notorious pains in the ass. Body-movement
logistics meaning that, obviously, this is a figurative statement rather than a
literal one. The ladies of my family have a history of knee troubles and it
seems I am following suit. In fact, the knee issue is why I stopped running
about 3 years ago and have had to build up again over the past 6 months or so.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Surely running 26.2 miles – 18.2 miles beyond my ‘knee
comfort zone’ – is a bad idea?! Hmm... <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">So, <b>here’s why I SHOULD run a marathon</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">I’m 29 for christ sake. I should NOT be letting my knees
stop me running (unless medically advised to stop, as has happened to one of my
friends who no longer runs over 10K – if concerned about any aches or pains
then please check with your doctor and physio, peeps!). Perhaps in the long
term I <i>will</i> have to stop, but for now I’m fortunate that my knee issues can be
counteracted through joint supplements, good running trainers, strengthening
the muscles that support my knees while running and – importantly – ensuring I
have a good running technique.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Focussing on technique, I attended a <a href="http://www.sweatybetty.com/guest-instructors-artlguestinstructor/" target="_blank">Marathon Masterclass talk at Sweaty Betty</a> last week where <a href="http://www.runningschool.co.uk/about-us/meet-the-team/" target="_blank">Mike Antoniades</a> – founder of The Running
School – took us through his tips for effective marathon running. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0fgK3jOIGL9Oe132x6Q62OvyaKlyC-pXmEga4f_x7TmIl5iLlztcW58LpY8dkQVH1q7fHIiH6EQBNwj_MMgsSTMvCdxkoTGLppMOHsgol4pTQvtUF3nhGzN0Ff2NwlJKvHDOvV09RLotX/s1600/SB.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0fgK3jOIGL9Oe132x6Q62OvyaKlyC-pXmEga4f_x7TmIl5iLlztcW58LpY8dkQVH1q7fHIiH6EQBNwj_MMgsSTMvCdxkoTGLppMOHsgol4pTQvtUF3nhGzN0Ff2NwlJKvHDOvV09RLotX/s1600/SB.jpeg" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Technique is
top of his priorities, and I learned a few key things that I need to think
about in my running, such as to stop swinging my arms across my body and to run
from my glutes and hamstrings rather than my quads and hips. My friend <a href="https://twitter.com/Zoe_londonandme" target="_blank">Zoe</a> put
together a nice list of the key points from the talk <a href="http://www.londonandme.org/2013/10/sweaty-betty-marathon-master-class-mike.html" target="_blank">here</a> – thanks, Zoe!<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">I also have a few <b>personal driving forces</b> to run a marathon.
<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">I love the London Marathon. I’ve watched the coverage on the
telly box every year since I was a wee girl. As those who know me can
testify, I’m not a ‘crier’. Droplets do not form easily on these ol’ eyes very
often (well, unless I’m fuelled with wine, in which case the floods can be
biblical); however I </span><span style="font-family: Georgia, 'Times New Roman', serif;">blub my eyes out when I see the joy on people’s faces as they cross the finish line and</span><span style="font-family: Georgia, 'Times New Roman', serif;"> I well up reading about other blogger's achievements, like
getting new PBs. But cry at Bambi?! Pah! Bambi needs to get some miles in
before I’ll shed a tear!</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">I'm also stubborn, so when people tell me it'll be ‘too hard’ or ‘too far’ it makes me want to go and do it just to prove them wrong. I want to be crying along with the other finishers
and feel that sense of collected survival – we did not succumb to the road! We made it!<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">In all honesty though, more important that my selfish desire
for long-term bragging rights and race bling, I want to run this marathon for
the same reason as so many other runners of marathons: </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>I want to run it for
someone else.</b><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, 'Times New Roman', serif;">Be it through illness, disability or absence, there are many
who can’t run a marathon, for whom the decision to run a marathon is not there
for the making. My friend Sarj is one of those people. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">We spent three years as
desk buddies during our PhDs at Edinburgh</span><span style="font-family: Georgia, 'Times New Roman', serif;"> Uni – Sarj ‘affectionately’ referring
to me as his ‘bench wench’. We had some good times:</span></div>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBogKVp8wzcoYpwpOfzwaKPO8hFV20muQvteZ6yi_O44OMK1pK80m0y0uEP30OI2AUDh08ncsyCZjxqvl7kbPp-jVnZ3nLz-19HjRDT-Z-XVOvu5HgWJYvfI79bqGYk3PBEpA5dmij0jPZ/s1600/Sarj_6.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBogKVp8wzcoYpwpOfzwaKPO8hFV20muQvteZ6yi_O44OMK1pK80m0y0uEP30OI2AUDh08ncsyCZjxqvl7kbPp-jVnZ3nLz-19HjRDT-Z-XVOvu5HgWJYvfI79bqGYk3PBEpA5dmij0jPZ/s1600/Sarj_6.jpg" height="150" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_RWAmngRsDkso5jgztin11Nk6c4jO8mOcFzLhMj9-R_EJpVrmcDLZmaxSItGC79EmnD7OSO_0-9v_esIVqKducpGM3JAKEZODEuTTGv8ykkre1NTy_q8_HGx5ok85YNIoTYkC9UycgWD1/s1600/Sarj_5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_RWAmngRsDkso5jgztin11Nk6c4jO8mOcFzLhMj9-R_EJpVrmcDLZmaxSItGC79EmnD7OSO_0-9v_esIVqKducpGM3JAKEZODEuTTGv8ykkre1NTy_q8_HGx5ok85YNIoTYkC9UycgWD1/s1600/Sarj_5.jpg" height="150" width="200" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGtIo9utrQ_ZketSduA9ggdDRhrhFKEcKgQcIsMBCc3n-6y0xE6yOMlX9HZ-li_qtQxEonRW42m8cjW6XibBNI1uaet21pP7bw-p1tq-xi0Qs8_hqOnEe9Cr6ZlPHTrvUG3YENRQPUEh7Q/s1600/Sarj_2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGtIo9utrQ_ZketSduA9ggdDRhrhFKEcKgQcIsMBCc3n-6y0xE6yOMlX9HZ-li_qtQxEonRW42m8cjW6XibBNI1uaet21pP7bw-p1tq-xi0Qs8_hqOnEe9Cr6ZlPHTrvUG3YENRQPUEh7Q/s1600/Sarj_2.jpg" height="200" width="150" /></a></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Sarj was knocked down on his way home in October 2009 and did
not recover from his injuries. He was 27 and had just qualified as a teacher. I can’t explain how tragic this loss was to everyone who knew Sarj; he
was a beacon of fun and full of mischief. Our lives are better from having
known him and I feel sad for those who never had the chance to meet him. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Inspired by Sarj's outlook on the world and his approach to life I moved from a small town in Scotland to London, and I try to live my life to the fullest. Which, evidently</span><span style="font-family: Georgia, 'Times New Roman', serif;"> means throwing yourself head-first into a marathon and giving it a bloody good shot!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Wherever he may be, looking down on me and waving a banner
he’s made – I imagine it says ‘Run, Bench Wench, Run!’ or some borderline-offensive, politically incorrect, cheeky comment - I know it will amuse Sarj
greatly to see me break myself while running around London on his behalf. It is
this belief that, in my hours of pain during training and in</span><span style="font-family: Georgia, 'Times New Roman', serif;"> the race itself, will remind me just exactly WHY I’m doing this: I’m doing it for you buddy.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">So! Knee pain or not, I WILL be completing 26.2 miles around our great city next April. Now I just need to work out the small issue of how...<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Katy | City Girl Fit</span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/18341550873692559365noreply@blogger.com0tag:blogger.com,1999:blog-1236450414657044748.post-37218289776411142812013-10-16T14:50:00.001-07:002013-10-16T14:55:41.337-07:00My first attempt at: Crossfit<br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">"It's not a cult. Well, if it is it's a bloody good one!" </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">These are the words spoken by Nigel, one of the trainers who took me through my paces at <a href="http://www.crossfitbold.com/" target="_blank">Crossfit Bold</a> in Earlsfield on Tuesday night. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">I was invited down to the 'Box' (Crossfit terminology for 'gym') on Tuesday night by </span><a href="http://laura-kettle.com/#" style="font-family: Georgia, 'Times New Roman', serif;" target="_blank">Laura</a><span style="font-family: Georgia, 'Times New Roman', serif;">, as part of the Sport of Fitness event. The Box is actually in a warehouse in an industrial estate just 5 minutes from the train station and easy to miss if it's your first time so don't be afraid to call for directions! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">There were supposed to be about 6 or 7 of us there, but it turned out to be just me, the lovely <a href="http://www.naturallyleah.com/" target="_blank">Leah</a> (who I ran with in the most horrible weather at the <a href="http://www.naturallyleah.com/exercise/race-recap-garmin-kingston-run-challenge-8miler/" target="_blank">Garmin Kingston Run Challenge</a> last weekend) and one other blogger. Three of us against two of the trainers = no slacking off! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I have to admit, I've heard a lot about Crossfit over the past year or so - some good, some bad - but I've always been a little intrigued given that most people I know who do it are addicted. But it's not a cult you say? Well, I'll be the judge of that... </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Before I regale you with the highs and lows of a Crossfit class, let me just say that our instructors were great - really knowledgeable, helpful and encouraging - and I appreciated that Helen (the second of our instructors) took the time after our class to sit down with us and answer our questions about Crossfit. Leah and I were particularly keen to know how Crossfit could benefit our running and it seems that they have trained numerous endurance athletes and triathletes to reach PBs. I'm sure that strength training could save me from injury too, so my mind was put at ease by their reassuring words. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">The other question I had was about cost. I won't go in to too much detail as each club is different, but Crossfit isn't cheap. After attending the class I can see why: as the class sizes are small you have in-depth training and on average 3-1 coaching. There's a lot of focus on learning the right technique: it's almost an education in fitness form! So yes, it is expensive, but until you go down for a trial session (many of which are free) you wont know if it that cost is value for money for you. So why not give it a shot!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Meanwhile, back in 'the Box'....</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Some workouts were already going down, and there was lots of throwing around of medicine balls, which, I have to admit, looked quite fun! Okay, so they were GIANT medicine balls, and doing it was probably less fun than looking at it being done, but still - I was optimistic.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Scorpion stretching</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Crossfit chat</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">After a 200m jog and some stretches for warm-up we started by learning the proper technique to squatting. Yes, there is a proper technique, people! I discover that I have a problem with keeping my chest up and getting low enough for it to 'count': you see, all Crossfit moves have standards that would have to be met in a competition scenario - if you miss the required standard then it doesn't count as a rep. Better get this technique down then! A few adjustments and I was there. Slow squats, then fast squats, then faster squats with a wee jump in between. Easy peasy. Lovely (sort of).</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Learning the technique...</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">...putting it in to practice!</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Then: box jumps. </span><span style="font-family: Georgia, 'Times New Roman', serif;">Now, I haven't had the need or desire to jump on boxes since I was in primary school. Here I was, feeling like a 12-year-old, tongue out, concentration</span><span style="font-family: Georgia, Times New Roman, serif;"> face ON. The instructors said "two-feet jump & land, then lock out your legs at the top". Again I thought: easy. Hmm. Not so easy when you're actually 29 and not a lithe and nimble 12-year-old! But I managed, and actually once you get in to a rhythm it's not too bad. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Jump, lock out, step down, repeat. Sorted. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0xLQ_EVD8q0-NwNTzajVkldCJnCHzrfgXny_bqQlT7ScaZBbQVzXivkxjd45iV8eOfRO1qccaMXB6-MJX-rmWKdRgiut66zfWTfm3bzTjRt5wyyAx4Bt4UA_9lIKqj3vI3wrs6-Zcmrf/s1600/IMG_1934.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0xLQ_EVD8q0-NwNTzajVkldCJnCHzrfgXny_bqQlT7ScaZBbQVzXivkxjd45iV8eOfRO1qccaMXB6-MJX-rmWKdRgiut66zfWTfm3bzTjRt5wyyAx4Bt4UA_9lIKqj3vI3wrs6-Zcmrf/s1600/IMG_1934.jpg" height="149" width="200" /></a></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Next: Kettlebell swings. I've done a few kettlebell classes so had the technique for Russian swings down - albeit that the kettlebell was a bit heavier than my usual 3-5kg! American swings are a different story: you have to take the kettlebell up above your head and stop it there before swinging back down. Now that's tough! </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Russian swing - half way up</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">American swing - aaaaallll the way up! Loving Leah's face here :)</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">But again, we all got there. See - the instructors were right - we can do this stuff!! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Finally: the dreaded burpees. Burpees are the bane of my life. They were sent here by the devil himself to train you for hell. Because that would be my hell: never-ending burpees. Not that I'm dramatic or anything... So we got down (literally, flat down on the ground before leaping up again and clapping) with burpees - if you don't know what they are then look it up, do three, and I DEFY you to disagree with my earlier sentiments. E.V.I.L. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">A little rest ensued. Hurrah, she thinks, class over: high fives all round! This Crossfit malarkey is fun! Eh, no.
The writing is on the wall...</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">"OK, so 21 of the first, 15 of the next, 9 of the last - totally do-able," I think. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Again: WRONG!</span><span style="font-family: Georgia, 'Times New Roman', serif;"> 21 of EACH, 15 of EACH, then 9, you guessed it, OF EACH. Oh, and as fast as you can, please. GO! </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Death by burpee is not how I want to go, but I came close. I had to take a few deep breaths between the burpees and the box jumps, but the coaches encouraged me on, and all three of us worked our asses off and finished in just under 10 minutes. Yes, that's right. Just 10 minutes of flat out effort and I almost died. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Then I smiled. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; text-align: left;">Then we stretched. Ahhhhhhh! </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Then the penny dropped. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">This is what Crossfit does. High-intensity, controlled-technique training: it pushes you (safely) to your limits and then, when you think you're done, pushes you to give that little bit more. That 'little bit more' is why you will see changes - it's where 'change' lives. Reaching that point hurt, and I wouldn't have done it by myself in the gym. It took someone standing over me telling me to keep going, that I could do it, not to give up. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">And the trainer's statement at the start was right. I wasn't 'brainwashed' into thinking or writing this, it just all of a sudden made sense! I get what the Crossfit masses see, I really do. And, while I'm sure it's not for everyone, I think I've got that competitive spirit and drive to be physically fitter, which means I could get addicted and love it and believe that it's totally worth the money. I'm just not sure my bank manager will be too happy about that...</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">One thing he does like is when I get some lovely goodies for my efforts - so thank you to Laura for arranging these <a href="http://eu.purepharma.com/" target="_blank">Pure Pharma</a> and <a href="http://rocktape.com/" target="_blank">Rock Tape</a> goodies for us. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Almost want to strain a muscle or two to be able to tape myself up in the cow tape. It's the simple things, right? :)</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Are you a Crossfit lover or hater? Has it improved your fitness or running pace? I'm tempted to try out the beginners course and if I do you'll be the first to hear how it goes. If I survive...</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Katy | City Girl Fit</span></div>
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