Running Blogs

Blog Post: Bad Blisters, Bad Diet, Bad Fall, Bad Habits, Good times!

Pinky13 — Tue, 22 May 2012 14:38:00 GMT

I have had one of those times where I have not been able to do any running for a full 10 days. This was down to being at work for hours on end, then being away and having several social engagements that I had to attend.

Not only was I unable to tap into my usual source of exercise, but I also had a wealth of naughty food around me. A change of diet with quick fixes and rich food did nothing to energise me.

I really felt it when I was finally able to hit the road for that first run. It was something I had been yearning to do, that I was positively excited about doing, but the toll of the lack of sleep and my hideous diet meant that it was a real struggle.

I had only gone on my usual 4-mile route, but it may as well have been a half marathon! I felt drained and dead legged. I did soldier on though to my constant surprise. (In my head, I still regard myself as lazy…, which is crazy given how full my life is!) I believe I have a fear of becoming that way, and it is all too easy to slip out of a good habit into a bad one.

I am back on track now, although the cravings for sweet food are still there, but I have them under slightly more control than before. I love the fact that after a couple of runs you can be back in shape mentally, it is such a powerful tool to keep me, quite literally, on track!

I have blisters too to add to my woes. These are not from running though! I have ones on my heels from wearing riding boots for a week and walking miles in them.

I also have blisters all over the sides of my feet from wearing altogether ridiculously high-heeled, glitter platform shoes that I danced all night in. I had a great time, but now have to manage the blisters.

Adding to this I had a spectacular fall on a run last night. I was running along the Thames towpath, taking in the sun and the scenery; through the dappled shade of the trees…when slam! Down I went. I hit a huge tree root with my toe and it sent me sprawling. In the slow motion sequence that happens whenever your adrenalin pumps, all I could think about was trying not to land on my face (I had a nose job about 20 years ago and I’m not about to go through that again!)

I took the impact on my hands, forearms, knees and elbows. I lay in the dirt for a few minutes and then got cross at myself for not stopping my watch! I continued my run with the embarrassing sight of dead leaves, mud and scrapes all over me and this morning I feel stiff and bruised.

I am glad I didn’t break anything – but just for the hell of it, I will do that run again tonight, maybe armed with a can of spray paint to highlight the roots along the way!

Has anyone else had a spectacular tumble? Do share!

Have a great week!

Pam

Blog Post: Interval Sessions, Long Runs and Kettlebells

JuliaA — Tue, 22 May 2012 10:31:00 GMT

I am feeling very fit and loving my running; there is always a yin to the yang. For a few weeks I haven’t felt quite as vibrant and my ankle has hurt a bit and I could tell I was in a fallow period. But now the yang is back, I am flowing and the miles are increasing. My speed work is feeling fast and my strength is building with the kettle bell work.

I tend not to do too many sessions against the clock, as time over distance has never really suited my soul; except in races of course, where I have surrendered to the ticking of the stop watch!

I have always suited interval sessions based on time rather than distance. So sessions like 10 x 3 minutes appeal far more to me than 10 x half a mile. I have always been a ‘relaxed’ athlete with speed, and it is apparent that I perform far better in races than my intervals - when I do time them - suggest I could. Now I am letting my body decide and create sessions that feel fun and fluid.

On Saturday I ran to Gildredge Park, which is only half a mile from my home. I warmed up around the park; it was sunny and warm, albeit a watery sun drying the dampened grass, but an air of summer seemed to be emerging in our very verdant land.

There is a cinder path that runs through the park and by running down it, turning left and running slightly uphill to the corner of the park I have an interval that takes about 1 minute 20 seconds.

With the national masters 5k championships fast approaching, a session of ten of those seemed fitting. To recover from each interval I ran diagonally through the trees, so it made a triangle.

I just ran, no watch, no pressure, just running fast down the first stretch, which is ever so slightly downhill – then working to keep the rhythm up to the corner. It was fun. I felt good, my ankle was happy.

On the grassy open field to the left of me, Matt Shore, Eastbourne’s Kettle bell expert and boot camp leader extraordinaire – as Fi and I now know first hand because we have joined his Wednesday mad o clock session on the seafront – was taking a Saturday morning session.

It struck me how much Eastbourne has been grown as a center of excellence for sport and fitness since I arrived here, nearly ten years ago now. The shared energy between us all was tangible as we all worked hard and moved our bodies, we can see ourselves through how we move, all emotional pain and unresolved issues get stuck in the body. If we move in creative and powerful ways, we can release these inner tensions and find the joy and freedom of the child within us once more.

The boot camp looked great fun Matt is running a Kettlebell Workshop for Runners and Cyclists. It is a 5.5 hour workshop and will teach you how to use kettlebells to become a stronger, better performing athlete. http://www.eastbournekettlebells.com/Kettlebell-Seminar-for-Runners.html

Blog Post: It’s All In The Eating

jonmackintosh — Mon, 21 May 2012 08:19:00 GMT

It has been two days now since my second Cateran Trail Ultramarathon and I am feeling more than a touch battered!

I had an excellent day. The race organisation was superb and the marshals were on top form as always. John Stanton, author and founder of Canada’s Running Room recently tweeted “Race volunteers…some of the nicest people you have never met” and this is definitely an apt description. Having said that, I did know a few of the marshals and I am starting to recognise quite a few more of them from all of the various ultras that I have run of late. A huge thanks to them all – your positivity and helpfulness certainly played its part in getting the runners to the end on Saturday. Thanks for giving up your day to help make ours so special.

Thanks also to Race Director Karen Donoghue and to the RD’s assistant George Reid. It really was the perfect day, from the family like atmosphere at the Spittal of Glenshee hotel all weekend, through to the race itself, including the perfect weather for running, and, finally, through to the prize giving ceremony at the end where each finisher received their quaich.

The race itself was quite daunting. Despite having completed it the previous year, there were certain bits of the course that had somehow filled me with dread, including some particularly boggy sections that, certainly last year, felt like they were never ending. With a small field of runners, there was also the possibility of getting lost and I really did ‘try’ my best to do this, especially in the first 6 miles. As one of the marshals said, you really do need to “look aboot ye”!

The other aspect that was quite daunting was the relatively close proximity to the 95 mile West Highland Way Race, now less than 5 weeks away. Anything less than a finish on Saturday would have been a bit of a psychological blow as it was the last race in my build up to the WHW Race and was a key training component in terms of a last really long run.

As it was, it was a really positive day for me but with a single niggle.

Getting the niggle out of the way – The first 6 miles contained some pretty muddy, boggy terrain. Hardly surprising given the weather of late and, to be honest, it was a relief not to arrive in Glenshee to snow covered mountains. Somewhere in those first 6 miles some gloopy mud grabbed my right foot and refused to let go without a fight, causing me to over extend somewhat. The back of my ankle is red and swollen, as I found when I removed my shoe back at the hotel. Throughout the day, it resulted in a sharp stabbing pain on both the uphill and flat sections. Regardless (definitely stubbornly and possibly stupidly) I was determined to push on and I spent the next 49 miles approx. nursing the ankle to the end.

The real success story of the day for me was my nutrition and hydration. A number of runners have been advocating the natural food approach to ultrarunning, especially for those of us about to tackle the 95 miles of the West Highland Way. The thought of relying on gels for 95 miles turns my stomach just thinking about it and, following the Fling, where I barely touched a gel for the whole race, I set out with no gels whatsoever, replacing them with ‘real food’. The Slimfast cafe latte shakes, mini cans of Coca Cola and pots of Muller Rice that had worked so well at the Fling were also in my drop bags for the Cateran but were joined by McVities Jamaica Ginger Cake and cheese and onion sandwiches. I also took a slightly different approach at the checkpoints, downing the Coca Cola and Slimfast and eating the Muller Rice but opting to carry the rest of the food, nibbling at the sandwiches and Ginger Cake on steep uphill sections. Overall, I found that my energy levels were much more consistent throughout the race and I didn’t suffer quite as many lows as usual, even with the dodgy ankle slowing things down!

If you have ever googled for ultrarunning nutrition advice or read Christopher McDougall’s book Born to Run, you may have come across the following definition of an ultramarathon from Sunny Blende, MS, Sports Nutritionist:

“An eating and drinking contest, with a little exercise and scenery thrown in.”

That definitely sums up my day and, following the success of the approach, will also be my strategy for the West Highland Way Race. I have already started compiling a food list for my crew which includes all of the above but also things like tomato soup, porridge, pasta and baked potatoes. Without a doubt, this will look more like a weekly shopping list by the time the race comes around!

I met up with many familiar faces this weekend and spoke with quite a few new ones who all helped to take my mind of my ankle and keep me heading forward. One in particular, Angus, was determined to see me up and over the final hill at the end with as little slacking off as possible and, for that, I thank you. I am sure you could have shot off to the finish as you were looking so fresh. Thanks for sticking around to give me company over the hill and down to the finish line – it was much appreciated.

I finished the race in 12.27, a new PB by 38 minutes and an improvement on my 12:36 from the Fling. With an extra 2 miles, same ascent but slightly less technical terrain, the 2 races generally give comparable times and, last year, I was 2 minutes over my Fling time.

The sections that I had dreaded passed without incident and, looking back, actually passed far quicker this year. It probably does help knowing that you are in fact going the right way and are not totally lost (suspected this at a couple of points last year as the terrain was so boggy!).

I had a surprise visit from Mrs Mac at the Blairgowrie checkpoint (31 miles) which was an unexpected boost. We had a leisurely journey home the following day, following a hearty breakfast at the Spittal of Glenshee and stopped off in Braemar to climb Creag Choinnich which helped loosen off the muscles a bit.

So, that’s the Cateran Trail Ultramarathon for 2012 done and dusted. From 75 who signed up, 65 made the start line and 54 finished.

The countdown to the West Highland Way Race has now begun!

Blog Post: The Marathon Can be Such a Cruel Event.. Especially If You Wear New Socks.

Kev Quinn — Wed, 16 May 2012 10:42:00 GMT

Beethoven, Einstein, Mercedes-Benz, BMW, Oktoberfest and fast marathons, all great things associated with Germany! I remember watching the Berlin marathon last year and being in awe of the pace that the elite athletes had set off at, hitting halfway in 61 mins 43 seconds. Patrick Makau was the only athlete to live with this ridiculous pace finishing in an unbelievable World Record time of 2.03.38.

For those mad mathematical fans out there, Makau ran a rapid 5k split between the 25km and 30km mark in 14.19. 5 weeks later, Wilson Kipslang had gone through the halfway mark in Frankfrut, 4 seconds quicker than that of Patrick Makau did at Berlin, finishing 4 seconds adrift of Makau's world record, running the 2nd fastest marathon time of 2.03.42. In the space of 5 weeks, Germany had really put itself on the map, as the leading place in the world to run a marathon. So when I was asked to participate in the Hamburg marathon, I jumped pretty much at the chance.

And so it was here, 15 weeks of 70-80 miles per week, 8 runs of 20 miles and above, long tempos, big interval sessions, no drinking on my brother's stag do, and new kit sent to me from Pearl Izumi, I was looking forward to toeing the line!

Pawel and myself flew out on the Friday with BA, with our flight arriving well ahead of schedule. Pawel joked that the pilot must have had sirens on the roof of the plane, as the flight only took 1 hour and 5 minutes. We were collected by one of the race organisers and driven to our hotel; East Hamburg. If anyone is planning on racing or visting Hamburg, I cannot recommend this hotel enough. It was 300m from the start and finish of the race, and it really was a beautiful hotel, great food, and superb customer services!

We collected our race numbers and handed in our water bottles and gels to the race organisers. I decided to take a drink and gel at 10km, 25km, 30km and 35km. I had followed a similar pattern during my training runs and this seemed to work well for me. The weather in Hamburg was very hot, although there appeared to be a constant breeze. Nevertheless the sun was shinning and it was a nice change from the grey, wet clouds of London.

Over dinner, I could hear the athletes and their managers discussing paces and splits for tomorrow's race. It was surreal listening to comments such as "…the pace will be set for a halfway split of 62.30, you have to go with it"; what I would give to run a 62.30 half marathon, let alone thinking of running another half on top of that!

Jurrie then introduced me to two of the biggest names in the world of athletics; Renato Canavo, legendary coach to the world's greatest endurance runners and also Jos Herman, manager to Haile Gebrselassie and Kenenisa Bekele, I couldn't quite believe it. To top it off Yami Dadi and Shami Dawit both 2.05 athletes; 6th and 7th place finishers at this years Dubai Marathon were also sitting at our tables, Pawel and I just sat in awe.

The morning of the race I woke up feeling pretty rough but excited about racing. It always amazes me at how quickly the race which you planned all those months ago, somehow quickly comes around within a blink of the eye.

The gun went and straight away I got into a nice rhythm; trying not to get too carried away, constantly reminding myself that although I felt great now, I may not feel like this at 20 miles! The support along the course was unbelievable and in parts deafening. I have never seen so many spectators present.

I went through half way in 73.10 and felt great, picking off little groups as the race went on. The race was going so well up until 35km, then bang… I started to get terrible pain in both of my feet. I knew it was too good to be true, I was almost waiting for something to go wrong.

The marathon really is such a cruel event, I couldn't believe that my heart, lungs, and legs all felt great, but I couldn't push on because of a pain in my feet; I had run 35km of the 42.2km course and it seemed as-if I was going to have to drop out. Every step felt like I was running on hot coal.

I just shut my eyes, tried to switch off and somehow managed to dig in. Seeing the finishing line was a pretty emotional feeling, as I crossed the line in a time of 2.28.41. I was so relieved that I had managed to hit that 2.28 time! I sat down and straight away started to moan to Jurrie about the pain in my feet, "...excuses 30 seconds after finishing", was Jurrie's witty response! I couldn't wait to get my shoes off and in doing so, I saw straight away what the problem was..! I certainly won't be wearing new socks for my next marathon!

It was such a brilliant experience and I can't wait until the next one; which one, I'm still unsure, possibly Amsterdam or Eindhoven in October. Unfortunately for Pawel, he had to stop running at mile 23, due to a 4 inch tear in his Quad. I was absolutely gutted for him because he was in great shape, nevertheless these Polish athletes are a tough lot and he'll be back; as I said earlier, the marathon can be such a cruel event.

Anyhow for those of you trying to decide which marathon to run next year I would certainly recommend the Haspa Marathon Hamburg. Jurrie and his team did an amazing job. It's not the flattest of courses, but its certainly quick (the race was won in 2.05, with a last 10km of 29.02), plus Hamburg is a lovely place to visit, incredibly clean, friendly, with many good restaurants and bars. We were fortunate enough to have one of Australia's finest marathon runners, Nathan Hartigan as our tour guide after the race, an absolute top guy. You can find more details about the race here, which is a link to the race's website.

I also would like to take this opportunity to thank Pearl Izumi for all the kit, and finally a massive thanks to Pawel, keep your chin up champ! As for doing things differently for the next marathon, there's not many things I would change during my build up, except for certainly not wearing brand new socks, this really was a school boy error and in hindsight it probably wasn't the best idea going on a stag do 2 weeks before the race, but hey...

Now for the next couple of weeks, I will enjoy a few beers, a brother in-laws wedding and 14 days away from running, bliss! Until next time… (Sorry Scott)

Blog Post: Why Trail Wins & The Cateran Trail Ultramarathon

jonmackintosh — Wed, 16 May 2012 10:28:00 GMT

I received a message from a running friend, Alan Stewart, last week to inform me that he had just “caught your little article in May’s Men’s Running mag”. I had no idea what he was on about initially but, admittedly, had fallen behind on my reading and still had both the May and June issues of Men’s Running to read. Flicking through the May edition of the magazine, I soon found the article in question (page 52, in the Trail section).

I have the 55 mile Cateran Trail Ultra this weekend and, reading over the article again, I felt that it was appropriate in describing how I feel as I approach the race.

“I have no great aversion to road running, but I would always choose a trail run over a road run regardless of the time of day, the season and/or the weather conditions.

The trail offers me greater freedom and lets me reconnect with nature. It offers me a greater variety of terrain which is both more challenging, more rewarding and yet kinder to my body. It offers me a chance to reach places that are not often visited other than by those who are willing to put in a similar effort.

It offers me the chance to explore and to see the best that our country has to offer. It tests me and pits me against the elements, in a way that the road could not. It offers me an escape from the mundane, the 9 to 5. It offers me freedom!

Since discovering the trail I have gone on to take it to extremes in the form of ultramarathon running.

In 2012 I am aiming to complete seven off-road ultramarathons, from the 33-mile D33 run to the 95-mile West Highland Way Race, with runs of 37, 40, 43, 53 and 55 miles in between.

In completing these races I will log many, many hours on the trail, some of which will leave me wondering why I even bother to put myself through this, but ultimately, they will all be rewarding.

That’s why the trail wins.”

The Cateran Trail Ultramarathon

The Cateran includes 7450 ft of climbs, including a final 5 miles approx. of climbing up and over Glenshee before a 1.5 mile descent to possibly the best race finish ever. Starting just along the road from the Race H.Q. at the Spittal of Glenshee hotel, runners follow a highly scenic trail that takes in muddy fields, forest trail, road and moorland.

There are 6 checkpoints in the race, meaning that you do not need to carry too much with you. These are as follows:

Dalnagair castle (6ish miles)
Kirkton of Glenisa (15ish miles)
Den of Alyth (26ish miles)
Blairgowrie (31ish miles)
Bridge of Cally (38ish miles)
Enochdhu (49ish miles)

Last year marshals gave the order for compulsory waterproofs as the weather closed in and boy did it rain! By the time I reached the final 5 mile climb, the path resembled a stream, making for a long slog up and over Glenshee before an ascent that involved much slip sliding as I fought to stay upright.

Everyone at the rain soaked finish line was keen to usher us into the hotel and, at this point, it was obvious why. Each and every finisher is greeted with cheers and applause and, ironically, the later you finish, the more runners, support crew and families are there to greet you!

I have yet to experience a race finish to match this one!

The Cateran is a small race, with 75 runners. The evening after the race is more like a family get together than anything else as many of the runners, their support crews and families choose to stay over at the hotel after the race. The Spittal of Glenshee hotel kindly runs a special offer for those involved in the race, a discounted room rate plus the option to stay for free on the Saturday evening if you have stayed the previous night. This cracking offer encourages people to stick around for the prize giving where each finisher is called up to collect their memento.

I would definitely recommend the Cateran!

[Me at the finish line of the Cateran Trail Ultramarathon 2011]

Come Saturday evening, I hope to have finished the race, ideally with a new PB and, at this point, the final countdown will begin to this years big race, the 95 mile West Highland Way Race. There will be only 35 days to go… gulp!

Quote for the Day

“There is no time to think about how much I hurt; there is only time to run.”
Ben Logsdon

This was, I thought, a rather apt quote of the day from www.runnersworld.com

Blog Post: Sandy Blue and the Peruvian Jungle

respectthestupidity — Tue, 15 May 2012 19:25:00 GMT

When the going gets tough, the tough go on holiday. My grumbling knee tendon was again telling me not to run on hard surfaces, and what it needed was a trip to the sun. So family RTS flew off to the Algarve for some rest and recuperation. And lots of ice cream!

Fine weather and a sandy beach provided the opportunity for slightly different running. Barefoot jogging along the sand altered my mechanics of movement just sufficiently for my knee not to notice that I was running at all. It was a wonderful feeling, and hard work with the sand slipping under my feet. It was more important to concentrate on time rather than distance as the speed was slow. But hey, this was holiday running. And I have to say rest (and vino) featured more heavily during the week than barefoot miles.

Mrs RTS easily beat my efforts with several runs from the apartment in Vale Do Lobo. I’d try not to look too jealous at her ability to run through the beautiful scenery, and I’d wave her off before relaxing on the balcony. Although this wasn’t an onerous task as the apartment was fantastic. I’m sure Bug Towers won’t mind me throwing in a blatant plug for the company – Sandy Blue http://www.sandyblue.com Fantastic and highly recommended.

There was also a fine social aspect to the trip. We met Running Bug founder and owner Joe Mountain and his wife Erika in their own back yard. Quite literally in their back yard! And what a fantastic back yard it was, too. We had time to chat (and do some more drinking) while the kids played in the pool.

Joe was spending the week tapering hard for his upcoming race through the Peruvian Jungle – a 6 day, 230km ultramarathon in which all the competitors have to be self sufficient and carry all their gear. Running time is spent avoiding snakes, mosquitoes, tarantulas, piranhas, ticks, vampire bats, jaguars, heatstroke and trench-foot (although many of these are almost impossible to avoid) and the ‘down time’ is spent in a hammock trying to avoid snakes, mosquitoes, tarantulas, piranhas, ticks, vampire bats, jaguars, heatstroke and trench-foot. Hmmmmm, I can see a pattern emerging.

Joe had been thoughtfully entered into the race by Erika to celebrate his impending 40^th birthday (I hope he doesn’t mind me saying that). Erika had joined Joe as part of the support crew for a previous jungle ultramarathon through the Brazilian rainforest, and she enjoyed it so much she decided Joe just absolutely had to do another one. Clearly his rotting and patched-up body parts during the last outing hadn’t troubled her very much.

We all sat around the pool talking about the race, and I have to say I don’t think I have seen anyone more prepared and eager – fit, enthusiastic, ready for the many trials ahead, un-fazed by the dangers, raring to go and completely focused with a positive attitude. That’s Erika!

Joe on the other hand wore a more pensive expression. I like to think that I provided help, offering words of encouragement. I assisted in his tapering (which he described as being more of a ‘cliff’ than a taper) by helping him drink some wine. And some Sangria.....and Pimms.....more wine.....and then I offered moral support throughout his big gin and tonic. I assured him that his recent running of the Milton Keynes Marathon in freezing wet English weather was more than enough training and acclimatisation for Peru. And that the cut/blister he developed on his Achilles area where his shoe rubbed would either heal completely or go gangrenous and probably stop hurting anyway. What more could he need?

But this isn’t just a jolly for Joe. He will be running with Jonathan Hall, and they are raising funds for a very worthy cause. Joe’s step-mum is suffering from Multiple System Atrophy (MSA), a cruel and currently incurable disease. Joe hopes to raise £10,000 for the MSA trust. Please check out his ‘just giving’ page: www.justgiving.com/JoeMountainMSAJungleChallenge.

After the holiday we arrived back in England to be greeted by the same cold and very wet weather that was here before we left. Whilst it may be ‘bracing’ to suffer the wildly variable elements of a temperate climate every now and again, it does get tiresome when it seems to be constantly bad.

Running in the sunshine was so much better. Sand, sea, sun on your back and socialising - a spring or autumn Algarve training week has a massive amount of appeal, and this is something that Joe and I chatted about. (If this sounds appealing you can register advanced interest. Just let me know). Keep watching the Bug for details, and hopefully we can all be running to a sunny ocean-front bar soon.

In the meantime, wish the best of luck to Joe and Johnny. Have fun, guys.

Blog Post: Celebrating My Birthday in Artistic Style

JuliaA — Tue, 15 May 2012 15:07:00 GMT

I have had a very ‘happy birthday to me’!

I tend to have an extended birthday; I herald it for while and then fully live it. It is important that we always take responsibility for our own happiness!

I love celebrating birthdays in style, but if no one knows it is your birthday then how can they make it special.

When we hope that others will ‘make us happy’ then we are lost, or even hope others will remember our birthday - particularly if they are boys!

When we know that happiness is a choice rather than something that is random, then we can gain inner freedom and we stop looking ‘outside of us’ to make us feel good. When we feel good inside we affect and effect our outside reality; the inner state reflects in the outer experience…

Of course beautiful things and beautiful people can inspire us to find this place – nature and love can touch our soul and ignite the light within us, but it is up to us to keep the flame burning bright within.

So; I had fun over my birthday weekend, despite it being rather a case of burning the candle at both ends, as I continued to run of course.

I love artists and have often had them as boyfriends or friends, but I have learnt that they are night creatures.

My artist expression has always been through my running and through my work; I am an ‘active’ sitting still talking, thinking, philosopher. I spend my days in dialogue or in contemplation and healing and yet there are bursts of activity when I head out the door to run.

I find that the running bit of my self expression tends to express itself better with sleep and clean living, whereas artists can create and perform despite late nights and not necessarily with quite so much care for their bodies.

I have had an ‘artistic birthday’ on all levels – nights of theatre and film and sound art and mornings on the downs bright and early

It is at times like this when I think sleep would be good to half – but body says ‘no’.

The sound art was exceptional – my friend Joseph Young was part of the aural detritus concert series which was held in Brighton as part of the festival.

I went along with Jane my artist friend and we met up with Joe and Kay his partner – also an artist!

The concert was incredible – indescribable – it went through my body and I was in another world.

We all went out to eat together afterwards and only a few hours later I visited Kay’s incredible ceramic house, with my friend Ange, which was part of the Brighton open house. The standard of her ceramic house is exceptional – it is an art gallery, a beautiful experience.

Somehow I arose on Sunday morning feeling still bright and ran 14 miles with Fi – feeling alive and happy and glad to be 53 and still out running and partying and returning, it feels, to the days of my youth when nothing seemed too much – everything was possible and it still is.

Our imagination allows us to see further and our belief systems then can extend and expand and our lives can transform in the twinkling of an eye.

A 14 mile run allows for a lot of creative dialogue and it is common for Fi and I to return cleansed and changed with new ideas, possibilities and magic seeming to come from within.

This is why I love art and sport – they are from the same creative wellspring…

Blog Post: Time to Crawl Under a Rock and Lick My Wounds?

Chronic Runner — Tue, 15 May 2012 11:22:00 GMT

That's a Question, Not a Statement of Intent.

"We must walk consciously only part way toward our goal and then leap in the dark to our success. " ~ Henry David Thoreau

On Friday afternoon, May 11th, I flew from Denver to Sioux Falls, SD and drove an hour north to Brookings, SD. And on Saturday morning, after a night of tossing and turning, I ran the Brookings Marathon, 27 days after running a brutally hot Boston Marathon.

My aim was clear: to qualify for Boston again. I hate that kind of pressure, and I usually set my sights fairly low so that I can be surprised if things turn out well and okay with it if things go a bit pair-shaped. I tried to salvage my winter training cycle - which was a hodge-pogge of challenges, and ups and downs - and I suppose I did exactly what I prepared myself to do. I haven't hit my groove since my injury last November and then the concussion in February dealt the final blow to my initial aspirations - which if you asked me in October, I would have said I hoped to set a masters PR in April. Alas, it was not to be. There would be no brilliant revelation, not rabbits pulled out of hats, on this glorious day in South Dakota.

Well, I took a gamble, not entirely irrational, but not entirely rational either, and I lost the bet. This is still fresh and so I'm mixed on the message I'm being sent, but at this point I am: a) disappointed, and b) happy that I tried. Mixed emotions to be sure - and I'm used to mixed emotions, but I must admit that I wish things had gone better this past Saturday.

I could blame LOTS of factors for my failure to score that BQ. Not the weather this time - the weather was great. Oh, for weather like that 4 weeks ago in Boston! Oh, how differently I might see the world today had that gone well - but, that's not what we got. Just deal.

Was it insufficient recovery from Boston? Yes. Insufficient (in terms of specificity) training? Yes. Injury? Yes. Concussion? Yes. Fighting an impending cold? Yes. PMS? Yup, that's what I said guys - PMS - Oh, Yes! End of semester and travel fatigue? Yes. And worse of all - my feet went numb! Hello down there feet - why are you doing this to me? You've never failed me like this before. I must admit that that was entirely unexpected. Just deal!

But what does it really matter? What sense is there in whining? It does no good. It changes nothing. I tell my five year-old daughter this fact of life ad nauseam. Let's face facts: Those races where everything works, everything clicks, everything feels on and easy and smooth and you're healthy and the weather is perfect, and course is divine - these are rare gifts indeed. The question is whether you can deal with the hand dealt to you and do what you can on the day you have. And the fact remains, that I gave it the best I had to give on that day.

I try not to fester, but I do. I analyze, I dissect, I inspect every possible variable.The analytic philosopher in me tries to pull the pieces apart into itty bitty bits of manageable objectivity. But my more synthetic sensibility, which truth be told is my more natural inclination, leads me to suspect that the variables may, for all eternity, remain a mystery.

But the unknowns aside, I must admit to myself that my body did what it was trained to do. Just because I ran 3:53 (This year I needed 3:55. I ran 4:01 on Saturday) last year without feeling particularly taxed, does not mean that I can do the same thing this year, a different and much more difficult year, even if I will it to be so with all my heart and soul.As much as running demands a determined will and a passionate heart it also demands the right training, and when the two come together at just the right time, it feels easy and right and good.

And I will continue to pursue that aim, wounds and all...

"There is something about jumping a horse over a fence, something that makes you feel good. Perhaps it's the risk, the gamble. In any event it's a thing I need." ~ William Faulkner

Blog Post: 8 Tips to Help You Wake Up and Feel Great

Kim Ingleby — Mon, 14 May 2012 15:37:00 GMT

Hi Running Bug

I hope you have had a great couple of weeks? Above is a photo of my great group of clients in Italy, where we have just returned from an amazing fitness camp. There is the Italian Taxi driver in the middle, lost in translation, we wanted him to take the photo, but he wanted to be in it!

Out there, everyone commented how well they slept, and felt energised on waking… so I thought it may be helpful to write my Top Tips for waking up and feeling great, as sleep is key for optimal performance. Have a read and let me know what you think. Any questions feel free to ask.

Make sure you get good quality sleep – optimal time is between 10pm – 6am as this is when your body will physically (10pm-2am) and mentally (2-6am) repair. Ensure the room is dark, well ventilated and all electronic equipment is switched off at least an hour before sleep.
When you wake write down three things which you are going to make happen that day – one work, one training and one wellbeing/fun – this will help you become more productive, focused and feel positive for the day.
Drink warm water with freshly squeezed lemon to help cleanse your system, follow with a cup of green tea to boost your energy and anti-oxidant levels. Then aim to drink at least 2litres of water throughout the day.
Plan your breakfast to make sure you get a balance of everything you need – complex carbohydrates, protein, essential fats, vitamins and minerals…. Try porridge with skimmed milk, blueberries, almonds, linseed, manuka honey and cinnamon – you can add protein to this too... Or wholemeal toast, poached eggs and lean bacon. Perfect boost to the day.
Get your food and kit ready to make sure you eat good food throughout the day, and have quality, training sessions. Aim to eat little and often, every 3-4 hours, low sugar foods to keep your blood sugars stable. Be clear on what you are going to do with your training session to make sure it happens.
Stretch your body, breathe deeply & focus your mind. Spend about 5-10mins stretching your body to boost your circulation, improve your posture and awaken your body. Try doing 10 Yoga Sun Salutations – if you are unsure of the technique have a look at http://www.yogasite.com/sunsalute.htm
Go for a 10-20min walk to boost your metabolic rate and get some fresh air into your system – even if it is dark this will still help you feel refreshed and energised for the day. Whilst you are doing this you can focus on point 2 to make it happen.
Think positive – start the day with a positive outcome and goal in mind. Remember – you get what you focus on … plan to succeed and commit to making it happen. Tell two to three people what you are trying to achieve to make sure you do it. Even better if you live with someone, tell them so they can really make sure you do it, and support you.

In the meantime, happy running and I look forward to writing in a couple of weeks, any requests welcome!

PS. If you fancy trying an Infinity Pro Power Band we have a code for one week only which gives you 35% off: just visit their website and put the code KIMROCKSITALY in.

Blog Post: My First Running Spectator Experience

slowbutsteady — Mon, 14 May 2012 09:34:00 GMT

This week was a new experience for me in the world of running! Another one you cry?! This week, my fellow buggers (RUNNING BUGgers, obviously, oops, no offence meant!)

This new experience? I was a marathon spectator! And wow. Just wow. What a day.

Let’s start with the driving, horizontal rain that only Ireland can do with such style and vigour shall we?! Man, it was WET. Never have I seen so many cases of joggers’ nipple. Owwww. Vertical red stripes down a running vest is never a good look – and I’m guessing its an even worse feel? If there is no such thing as a man’s running bra, then quite frankly I’m onto something and you’ll soon see Reluctant Runner on Dragons’ Den! Women don’t suffer, so men, take note! A Shock Absorber, that’s what you’ll be needing. But suffice to say, precipitation was an issue. And as for the cold?? My WORD! Did nobody remind whoever it is that controls these things that it is MAY now? Seriously, I would like to put away my ski jacket, this is getting silly. Last year I ran Belfast marathon and it was really a little too warm, but this? This is just rude.

2 of my most wonderful friends, and a new ‘social networking’ friend, were taking part on this traditional May Day Bank Holiday madness. Last year I had struggled my way round but, having got my marathon out of the way for 2012 (phew!), my role this year was one of official pom-pom bearer. Not literally, the world isn’t ready for that yet! My fellow Brighton babe and I set out, with windscreen wipers going full pelt and a flask of coffee in the back. Marathon supporting is a strange old business really, but I’d be damned if I’d do it without refreshments – and besides I had a suspicion that our brave friends may need a sup of something warm around mile 20 if the weather didn’t improve. And if they didn’t, hey, the biscuits wouldn’t go to waste! Despite the conditions we had a great day. We got to cheer on our friends at mile 14 after the long, LONG drag of the Antrim Road and then we had a manic drive to mile 20 at Duncrue Industrial Estate, whilst frantically calculating pace and miles remaining and estimated arrival time! Would we make it? Did we remember any of the runners close to them so we would know if they were close? Was it lunchtime yet?! (The answers being yes, yes and no not yet, really?? Cos I’m really hungry, this marathon supporting is hard work!) As we belted out of the car, armed with a huge umbrella and 2 coats EACH – yes, it was that cold – a question came up that has come up many times before. At the risk of sounding like a Points of View contributor why, oh why, oh WHY do they route marathons through these emotionally sapping, soulless, wind tunnel-esque areas? I know there’s probably perfectly reasonable explanations regarding traffic re-routing and retailers resisting road closures…but really, is a marathon not hard enough without making it harder?! I thought of Duncrue (and the dock area in Brighton) as Death Valley – sustaining life is a struggle (never mind a reasonable pace). The additional challenge in Belfast is the smell from one of the factories in the industrial estate. I don’t know what it is or what they do and I think that’s the way it needs to stay. A local radio DJ was stationed near to this delightful aroma and I heard him remark on more than one occasion that his bets were on mile 21 being everyone’s fastest, as all those poor, drenched souls found a sprint from somewhere just to get away from the smell! He had a point.

Now, granted, it is possible that this hatred of these industrial areas is just me…but I bet it’s not! When I select another 26.2 project I think I will be extra careful when studying the route (as opposed to the less exacting method of selection I previously adopted…‘Oooh I’ve never been to Brighton, let’s enter the ballot’) And yes, I think there may well be another marathon project, especially now my magic physio seems to have sorted my heel! It was probably Tarsal tunnel syndrome - apparently I’m special as it’s quite rare…now don’t be rude, there’s no need for it! But hopefully, I’m sorted. I have done a couple of 5 mile runs, a 4 and a 2 and things are looking a little sunnier. And my friends in Belfast? Well, if I wasn’t inspired after their performances there would be something wrong. They absolutely stormed it. They blew me away and I was so glad to be there if it helped in any way at all. Marathon supporting is very nearly as good as doing one (but not quite!).

Well done everyone. Champions, the lot of you xx

Blog Post: Running time – altered perspectives

Running Bear — Thu, 10 May 2012 17:40:00 GMT

My teenage daughter started her Sunday job a few weekends ago and needed me to drive her into Bude. We live in a remote location about 10 miles north of Bude with a limited bus service. She needed picking up 4 hours later so rather than drive back home I decided to go for a run. Well that was the original plan, when it was sunny, but when the day dawned and it was pouring down and blowing a gale my resolve wavered. I reminded myself of that old adage ‘there is no such thing as bad weather, just inappropriate clothing’, got kitted up and the plans were back on track.

I decide to head south on the coastal path on an ‘out and back’ route and would turn around once I used up half the available time. That way I would have to maintain a good pace on the way back to avoid being late. If you have a teenage daughter you will know why it was so important not to be late. One of her looks can stop a Chieftain tank.

As I was approaching the turn around time I saw a steep cliff with steps up it a little way ahead. Now normally that would either make your heart sink, if you had to go up it, or fill it with joy if you could turn around and avoid it. But, that day my perspective was altered by the need to train for the 100 mile Ultra Trail South West. I looked at my watch and thought ‘if I get a move on I can get there in time get to the top, then put in a fast run back to get back to the car in time to make the pick up'. It was a lung bursting climb and tough to maintain enough speed on the way back, but I made it, just.

I was reminded of this run and that our view of time differs a few days ago. Someone I had just met was moaning about his poor performance in a race and justifying it by saying that he did not have enough time to train. I suggested many time saving ideas, such as running to work (or when your daughter is working) or concentrating on quality session rather than mileage. However he was insistent that he led a busy life and did not have enough time. I did not like to point out that he had exactly the same amount of time as everyone else. A little later I was at the bar (purely for rehydration reasons) and overheard him telling a friend that he had never missed an episode of a TV soap that I’d never even heard of. We all have the same amount of time, but choose to spend it differently; we should set our goals and training plans with our time expenditure preferences in mind.

This started me thinking about the quality of time and reminded me of a post in my blog a few years ago. It first appeared on the Ed’s Musings page of getultrarunning, but is reproduced below to save you having to search through my other ramblings to find it.

Running changes time.

When I say running changes time I do not mean that getting some good training runs in will reduce the time it takes to run a specific race. What I posit is more fundamental than that, although getting some good training runs in is pretty much a prerequisite for reducing race times. No what I am saying is that running affects the currency of the Grim Reaper; it changes time itself.

He’s mad I hear you say, or would do were it not for the fact that due to the wonders of modern technology you are probably reading this hundreds of miles outside my hearing range. I might be mad, that is a different debate, but I do have evidence that running changes time.

I was running along a familiar route, through a wood, which is apt in light of what I am going to say later. There was snow on the ground and it was hard to run in it. It seemed to take a lot longer to get through this section than usual even though it was probably only a couple of minutes. It certainly felt like about ten minutes or even more. Originally I put this down to the frustration of running slowly, but then I remembered another time when it seemed to take ages to get through this section. Then I was running fast, I was trying to keep up with a much faster friend. The amount of time it took seemed to be the same as the run in the snow, however, it could not been because I set a personal best for that route that day.

Distance covered is a function of time and pace. The distance covered was the same and the time it took seemed to be the same so the pace could not have been different, but it was. What was going on? I was about to concluded that it was my perception of time that was different when, in amongst some distant memories of ‘pay attention boy’, ‘you will never amount to much’ and ‘sit up straight when I am berating you’ (I went to a grammar school) drifted a picture of Wittgenstein wandering through an orchard touching a tree and saying ‘I know that this is a tree’ before passing on to the next one. Also mixed in there was something about dining-room tables disappearing when you close the door. From this soup of strange ideas in my mind, which seemed to relate to philosophy principles taught in general studies at school, I concluded that things can only be said to exist if you perceive them. Reality is what you perceive and perception is therefore reality.

My perceptions of time were the same and were real; therefore it must have been time itself that changed. Even if I have the logic slightly wrong runners still get a good deal from the Grim Reaper. There is strong scientific evidence that runners live longer, healthier lives than sedentary folk.

Heady stuff this running.

Blog Post: Put the Kettle On

runninged — Wed, 09 May 2012 14:31:00 GMT

As a runner who works and has kids, early starts are part of the daily routine, but when the wake up call is for something new, and a little bit earlier than usual, it becomes the stuff of dreams – anxiety dreams of sleeping through the alarm.

But I woke up and was out of bed by 5.45am, ready for a 6.15am meet on Eastbourne’s seafront for my induction, followed by first ever Kettlebell class. (‘Scuse the pun, but the kettle on, is a vital part of my morning routine, so cup of tea consumed and I was ready for action.)

The class was held by Matt Shore, a personal trainer and Kettlebell instructor who runs. As part of the induction we were shown how to hold the kettlebell (‘Thumb to groin’ as you swing through, hands flat on the top), and how to move through all-important exercises like the kettlebell swing.

I’ve used kettlebells at home, but in error I only did my swinging whilst squatting! The kettlebell swing is one of the key movements, and the main teaching point for me to learn was to move from the hips, bending forward and back as if the hip was on hinges, and avoid bending the knees as I swing the kettlebell between my legs. Eight hours later and I’m feeling it in my neglected lower back – and I’m expecting some severe DOMS tomorrow, too.

I kept the weights light as I got to grips with the new technique. Exercises such as clean, squats and press and lunge walk forward, are pretty basic, but there was something new to learn as I tried to master my cannonball friend, how to hold it, how to move with it and make it work with me.

Matt explained that in doing Kettlebells we would get a good CV workout, as well muscle-toning benefits (the lure of an uplifted tight bottom was the thing that swung it for me!). The pulse-raising effect was helped by burpees and sprints across the shingle to the sea (a shock to the system so early in the morning) in between the cleans and squats.

The beauty of the class for me was that like any outdoor circuit (especially by the sea), I forget how hard I’m working my heart, lungs, and muscles as I get carried along with the momentum of the group and do more than I’d ever do if I tried to plan a session at home.

My mission is to run a fast marathon in September, staying injury-free – and the promise of a rock-solid butt, and strong core is going to keep me motivated for those early morning starts!

Have you tried Kettlebells? Has it helped with your running? Let us know in the comments below.

Blog Post: A final curtain call

thesaster — Wed, 09 May 2012 13:25:00 GMT

Well it's been over two weeks since the London Marathon 2012 and I am almost recovered from what was the most exhausting, challenging, tearful, excruciating run of my life.

The Saturday before the marathon I had my two sisters come to visit and we had a lovely day in Camden browsing the markets and enjoying the warm weather. I had a fantastic dinner of the biggest bowl of spaghetti carbonara I have ever seen in my life with garlic bread and loads of water. I had a relaxing lavender bath and went to bed early although my insides were in knots and I must have lain there for about an hour going over the next day in my mind before finally falling asleep.

I woke early on Sunday morning and got myself ready and forced a bowl of porridge down. I am not a breakfast person at the best of times but trying to eat stodgy porridge when you feel sick is not fun! I watched the news and saw the breakfast reports of the marathon and then it was time to go! Jubilee line southbound to Canary Wharf. There was not a soul on the tube when I got on but creeping along more and more people got on clutching their numbered kit bags and dressed in their running gear finest. There was a crush of people who got off at Canary Wharf and we walked through the towering skyscrapers to the DLR station. The crowd control barriers were already set up and it was weird to think that I would be running through the same streets later that day. I have always loved the DLR from my time living in Woolwich a few years ago and enjoyed the journey to Greenwich. There was a palpable buzz in the air although very few people were talking. Most were lost in their own thoughts or listening to music. My phone did not stop buzzing with texts and emails from friends and family wishing me luck. I think that made me even more nervous!

I met my friends Claire and Kirsty, fellow Prostate Cancer Research team runners, outside the station. Claire and I had matching pink-fluro jackets which I further enhanced by putting on a fetching bright blue afro wig! The brisk walk up to Greenwich Park did nothing to calm my nerves and I was feeling really sick by the time we got through the red start zone and having an official marathon photographer shoving a camera in my face was a bit of a shock! The first job was to go and join the line that was snaking around us - you guessed it - last pitstop at the toilets before warming up and dropping my kit bag off. The girls and I were starting in different zones (I was zone 9) so I headed off and entered the pen. There were fellow runners in all sorts of get ups - one guy had a full on rhino costume which he had to not only manoeuver but had to lift up when he was running! Music was playing and there was a fab commentator trying to get us all in good spirits for the start of the run. We were in our pens before 9.45am (the official start for charity runners) but the sheer amount of people in front of me meant I did not cross the start line until about 10.20am. It was a gentle jog through Greenwich which I found really disconcerting as there was no barriers between us and the public. Other competitiors were running on the pavements and road and they were coming at me from every angle. I held my own in the crowd. Everyone was jostling to get into their rhythm and some people had already stopped to use the first set of toilets! Most of the actual marathon passed in a blur but some bits I do vaguely remember.

Reports before the marathon said that this year would be the rainiest, dampest, greyest marathon on record but they couldn't have been more wrong. It was glorious sunshine and all I could keep thinking as I plodded along was that thank goodness I had put suntan cream on! It was warm, much warmer than I had anticipated and I had to grab a bottle of water at every water station even if just to have a mouthful of water. Things were really good going until about mile 10 when realisation sunk in that this was really happening and I had another 16 miles to go. My music went on then just to give me a spur on to mile 13 where I knew my immediate family would be. Running across Tower Bridge was amazing. The bridge was absolutely packed, there were flags flying and music playing and complete strangers were shouting "Go Sarah!". I always tried to manage a smile or put my thumbs up when people cheered me on (I had my name printed on my running vest) as they give their time to come out and support us and the marathon would not be the same without the Great British Public doing their thing. On the approach to mile 13 I was looking for my family in the crowds on both sides of the road but I didn't see them. This was a major setback for me and I think I may have even had a little cry. It was hot, noisy, my legs were starting to ache and runnign with a wig is hard work. That was my first 'hitting-the-wall' moment but there was nothing I could do except plod on to the Docklands.

The Docklands is much quieter than most of the course and it is here that a lot of runners suffer. Again, a lot of the roads have no barriers and I started feeling like I was in no-mans land. The only people were a few marshalls here and there and the water stations. Second toilet break was imminent but I could have quite easily done a Paula Radcliffe! My running speed had slowed but I just knew I had to keep moving one foot in front of the other. I had to do a lot of chatting to myself along that section of the run as the crowds had started to thin and a lot of people were already walking. My run was fine until mile 18 and then my legs went to jelly. I had to do a lot of speed power walking which is hard itself and takes its toll not only on your legs but also your hips.

Coming up to mile 20 I realised I was not that far from mile 22 where my family had promised to wait again. And then the worst thing happened. The heavens opened and it started to pour it down. At first I thought I would be ok but the rain only got worse. The St John's Ambulance crews were great in handing out plastic, waterproof ponchos although I was later distracted by mum jumping up and down in her raincoat and waving her umbrella like a madwoman! I remember throwing my water bottle down and sprinting to where my family were all cheering and shouting and I think I may have almost rugby-tackled my mum to the floor!

I was sobbing, I couldn't talk and I just had to find my dad to hug him. He just hugged me and said "You're nearly there. I'm so proud of you. Just keep going." It was still raining at this point and my sisters pulled a poncho over my head and gave me a bottle of Lucozade. My dad's words were what I needed and with my sisters either side of me acting as my own personal entourage we set off for the last 4 miles of the race. I managed a slow, painful jog with my sisters feeding me jelly babies and constantly chattering to keep me going. I was listless, my entire body was screaming at me to stop, my head lolled and at one point I felt like I was hallucinating. We stamped up to Big Ben and turned the corner to see a huge crowd gathered at the bottom of Whitehall and then it was honestly like someone had moved me up a gear. I breathlessly told my sisters to leave me there (the marshals wouldn't allow them any further) and told them to go down Whitehall to Horse Guard's Parade. I just had to keep running. And I did. The poncho came off, the water bottles had gone and I stepped up a gear indeed. I remember running toward the park and then this screaming coming at me from my right. It was my parentsand the relief was huge. They jogged alongside the road behind the barriers and I went full pelt down to the finish line and then collapsed in a heap on the floor crying my eyes out. I had done it! I had completed the London Marathon! I was never going to have to do it ever again! I would never have to get up at 5am to go for a jog! I would never even have to look at a pair of trainers again!

I mananaged to pull myself up and wobble over to the marshalls who helped with my running trainer tag and gave me my medal. I then staggered over to have my official finishers photo taken and the grin on my face was for real this time. I couldn't walk properly. They really don't tell you how much pain you can be in. Of course, that's not the case for the elite runners but we're not all capable of running 26 miles without suffering some niggle or twinge. The weather had brightened up but I felt soggy and damp and my feet felt like mush in my trainers. I found my entire family at Horse Guard's Parade and we managed to take a few pictures before heading to a pub for a victory drink. The tiredness hits you pretty quickly and I think I must have been nodding off at one point. A pint of Coke is such a weird taste after drinking Lucozade Sport! I got a great present from my family - they got me a little silver trainer to go on my charm bracelet and every time I look at it, I feel immense pride. My sisters got home me home to Primrose Hill safely on the tube and I had so many well-wishers on the tube who spotted me wearing my gold medal. Another very long soak in the bath helped and I was relieved that I had only three black toenails, which I have since lost. I was way to tired to cook so we all enjoyed a Chinese takeaway but to my dismay, I got a sore throat after my first mouthful which is quite common seeing as I had not eaten since that bowl of porridge at about 6am! I was really conscious of my fluid intake so my sisters were on 'drinkwatch'! Another early night beckoned as I had passed out on the sofa watching a film.

The next morning was horrible. I was soooooooooo stiff and I needed help rolling out of bed. I couldn't even raise my arms above my head to get dressed! I managed breakfast but still got the horrible sore throat feeling with every bite. I was so glad I had taken the day off work and spent most of the day with my feet up and sleeping. I was back at work on the Wednesday and got lots of praise and congratulations from my colleagues and I was feeling pretty good. Nothing prepared me for the pain I got in my right foot on Wednesday evening. I could hardly stand and could only manage putting a small part of my foot on the floor. I limped round at work and a call from my hockey buddy saw me on my way to A&E. I have now spent the last two weeks on crutches thanks to a swollen bone in my right foot. Today is the first day I have managed without a crutch. I have consumed a ridiculous amount of painkillers andsales of deep heat and tiger balm have been through the roof thanks to my injury! Another thing they don't tell you is that your feet really take a battering, not just on the outside with blisters and lost toenails but on the inside too. My right foot has been the size of an elephant's! When you work with children, putting your feet up and taking it easy is not the simplest of options I can tell you!

To date I have raised over £2300 for the wonderful Prostate Cancer Research Centre and as a charity team we raised over £50,000 which is massive achievement. Most of all, I have made myself and my family very proud. A year ago when I completed my entry for the 2012 marathon I never imagined that I would actually get a place and spend eight months training but it has honestly all been worth it. My running vest and medal have been framed and now hang pridely in my bedroom - a constant reminder of my achievement.

Thank Yous - To my amazing dad, who will always be my inspiration - for winning his fight against a deadly disease and for helping me win my fight to complete my run in 6 1/2 hours. To my fabulous mum and sisters for holding my hand, making cakes and running my baths. To my stupendous boss and work colleagues who supported me in my endeavour, listened to my daily moan about training and ate all my cakes. To my flatmates for putting up with the washing machine always being full, socks and trainers everywhere and no hot water. And to all the Running Bugs who have read my blogs and taken the time to comment. I salute you all.

This is my final curtain call. Over and out.

Sarah xx

Blog Post: Equal Rights For Runners On The Road!

Chronic Runner — Wed, 09 May 2012 09:04:00 GMT

“I know, up on top you are seeing great sights, but down here at the bottom we, too, should have rights.” ~ Dr, Seuss, Yertle the Turtle

Yesterday morning while running through a quiet neighborhood along a narrow, twisty road with a posted 20 mph speed limit, I was nearly run down, and most certainly run off the road, by a speeding vehicle heading my way. I ALWAYS run against the traffic - and I'm convinced that this has saved my life several times. The driver and I made solid eye contact as she bore down on me. She clearly had no intention of moving away from me. I jumped into a bush and stood there on the side of the road in disbelief as she zoomed on down the road. In huge letters across the entire back window of the car was "USA Pro Cycling". Now I was just really really really ticked! A cyclist!! A cyclist running down a runner!!!???

Last year while training through another snowy winter in Colorado and battling it out with the cars on the roads (since the trails were fairly impassable for most of the winter), I made the observation that cars were giving a lot more room to the cyclists I saw on the roads than the runners. Even more vexing and infuriating, I have had numerous encounters with large groups of cyclists also pushing me off the road and into the ditch. Now, granted, my "observations" may suffer from a bad case of "hasty generalization" (insufficient sampling variety) but after 40 years of running I feel somewhat qualified to at least comment on the issue: So here goes...

~~~~~~~~~~~~~~~~~~~~~~~~~~

First, it is NOT my intention to stir up animosity between runners and cyclists. I do ride (usually when I can't run ;) and so I believe that cyclists deserve the protections they legally have. But I believe that these same rights ought to be extended to runners/pedestrians as well. The arguments used to support legislation protecting cyclists apply equally to runners.

In 2009, Colorado joined a national trend to pass laws aimed at protecting bicyclists and educating drivers. The "3 Foot Law" , requiring motorists to give cyclists at least a yard of clearance when they pass. The Colorado law also makes it illegal to throw objects at riders. Law makers and riders applauded the measure.

"The members of Bicycle Colorado are excited that the Bicycle Safety Act will go into effect on August 5, 2009. Here's what this new law will mean to you while biking or driving.

For a downloadable poster (PDF) explaining the new laws, click here.

Better Traffic Laws for Bicyclists

3 Feet: Enjoy a Little Breathing RoomBicyclists get at least 3 feet of space when vehicles pass. To help give you 3 feet, motorists can cross a centerline when clear to pass you safely.

Riding with FriendsTwo bicyclists may ride side-by-side when clear but please move to single-file to allow other vehicles to pass.
Be Safe, Be Seen
Ride as far right as is safe. But that doesn't mean you have to ride in the gutter - riding in the right half of the lane often is the safest and most visible spot.
Go With the FlowYour choice - bicyclists can ride to the far right or far left on a one-way street. Remember, still no riding upstream - ride in the same direction as traffic."

So I started thinking about why or if this law applied to runners. So, I contacted Brandon Shaffer, President of the Colorado Senate:

Dear Senator Shaffer,

I'm doing some research on SENATE BILL 09-148 - I understand that this bill concerns Bicyclists only, not runners/pedestrians. I am wondering if you can direct me to any legislation concerning runners on public roads. I have been unable to find any sources other then general pedestrian laws.

Thank you for any help you can provide on this.

Caolan MacMahon

His response:

Ms. MacMahon,

You are correct. SB09-148 applies to a bicyclist's interaction with other vehicles on the road. It mentions pedestrians once, but it is in the context of how a bicyclist ought to interact with a moving obstacle on a road (which includes a pedestrian).

To the best of my knowledge, no bills have been introduced this year on runner or pedestrian specific issues. The best place to find existing laws on this subject is in Title 42 "Regulation of Vehicles and Traffic." More specifically, 42-4-801-808 contains pedestrian specific laws.

I hope this helps.

Sincerely,

Brandon
Brandon C. Shaffer
Senate President

After digging through all the bills concerning MOTOR VEHICLES AND TRAFFIC REGULATION, I found nothing beside the following:

"...vehicles are required to yield the right-of-way to pedestrians who are lawfully within adjacent crosswalks at the time a circular green signal is displayed." http://www.state.co.us/gov_dir/leg_dir/olls/digest1994/MOTORVEHICLESANDTRAFFICREGULATION.htm

And,

"A person riding a bicycle upon and along a sidewalk OR PATHWAY oracross a roadway upon and along a crosswalk shall yield the right-of-way to anypedestrian and shall give an audible signal before overtaking and passing such" http://www.state.co.us/gov_dir/leg_dir/olls/sl2005a/sl_301.pdf

So now here it is, a year after I really began thinking about this, having survived another winter season on the roads, and I think it's high time something change. I'm tired of cars feeling that they are allowed to "buzz" me - and it happens very regularly. It's time that runners join forces to change this situation. Cyclists, at least in Boulder, have been very effective in joining together and using their numbers to influence laws. It's time for runners to do the same.

Now to get to work!

What do you think? Do you run in the roads? Do you think there should be a law regarding runners in the road? Is there a law for pedestrians where you're from? Let us know in the comments below.

Blog Post: Motivation for running in the rain

JuliaA — Wed, 09 May 2012 08:47:00 GMT

On Saturday morning Fi and I arranged to meet at mad o’ clock at the bandstand. We had planned to run 15 miles and as I was working all day, 6.15am saw us bright and cheery at the bandstand ready to head off for the hills on a lovely May bank holiday weekend morning.

It was drizzling with rain and grey and overcast, but our spirits were high and we were raring to go!

As we headed past the sea and up into Whitbread Hollow, it looked like the top of the downs was inside a cloud. We were talking so much that I only gave it a glance; as we ran up the hill and into the cloud the rain came down, the wind whipped up, biting cold blowing the icy rain straight at us. The May day became like a winter’s day, and even though we have become used to rain over the past few weeks, this was something else.

As we headed for home, we could feel the resolve of 15 miles slipping away; our hands were hurting with the cold and my usual trick of putting them on the warmer skin on the inside of my thighs didn’t seem to make much of a thaw. I encouraged Fi to do the same… you have the image? Two bedraggled runners, bent over, hands thrust down running tights, shivering, but needless to say, laughing!

We ran back down to the seafront which was less exposed to the elements and managed 12 of our intended 15 miles.

Today when we met, we spent most of the run taking clothes off, as despite the greyness of the morn, it felt hot and almost sultry. It is no wonder British people talk so much about the weather!

Fortunately, I like being outside. I always have, but without running I might well not do so.

It is the state of ‘not ever questioning going’ which seems to be the answer, not having an option works for me. Of course I know I do have an option; but then I have an option not to clean my teeth, but I wouldn’t take it.

Running really is as ingrained a habit as that, and both things are sustaining for the rest of my life.

The teeth cleaning thing means that others don’t mind being nearby and keeps me kissable too, and the running keeps me in shape, so that the ones who want to kiss me like holding on too!

See how I am finding ways to motivate myself to go running in the rain…

Did you go out for a run over the bank holiday? Did you miss the rain? What drives you to get out and run when the weather is against you?

Blog Post: If a runner doesn’t run…is she still a runner?!

slowbutsteady — Tue, 08 May 2012 14:29:00 GMT

You may have guessed that miles have been few and far between this week. There has been 3 runs, all less than 2 miles as I try to give my heel time to heal (ha ha, sorry couldn’t resist). I have however admitted defeat and am off to the physio later today. Using the power of positive thinking (or PMA as my Dad– ironically and irritatingly! – liked to call it, ‘Positive Mental Attitude) I am going in my running gear, ready to head off and plod out more than 2. We shall see.

It has to be said though, that I am truly a lucky, LUCKY runner. Knowing my tendency to wallow in the PMB that I spoke about last week (my Post Marathon Blues, for those that aren’t paying attention), my friends really, really pushed the boat out for me. A now former(!!) non-runner (but devilishly dedicated exerciser) had promised to run with me post event, so this week we duly set out to the local forest and did a really nice 1.5 loop on nice, soft trails through the trees with me wittering throughout (sorry Leona!). After we finished she was straight on her mobile and called another friend and said we had to wait 10 minutes and that she would be here too. Odd. Now, if I’d been sat in Starbucks or the sun was shining, maybe I could understand…but the forest car park on a very average Irish day in May? Not so much! Screeching tyres signalled Heather’s arrival a little later and suddenly I found myself being deafened by a rousing rendition of ‘Happy Marathon to you’ (you can guess the tune!) and I was duly presented with a hardback, bona fide copy of all my Running Bug blogs! I am rarely speechless but on this occasion I really did have very little to say other than a few far from eloquently choked ‘thank you’s and lots of ‘I can’t believe it’s!

Apparently I am one of the principal reasons for a recent purchase of industrial strength sports underwear and it is my fault that spectacularly phlegm-y protein shakes have been consumed. I am stunned and amazed to discover that this ‘bug’ really does appear to be contagious! On top of that my boys’ school is doing a marathon based event at their sports day and me and the other ‘mums that run’ have been asked to help out, which I am thrilled to do. I never believed that I would be a member of such a group! If all this doesn’t inspire me then quite frankly, I deserve a good kick up the backside! Hell yeah, I’m still a runner!

So the moral of the story this week is call on your physio, pull on your trainers and lean on your friends – we all need a bit of help now and again and this week I got it. Next week, for sure, happy running!

What a lovely gift! Have you been following the reluctant runner's blogs? What have been some of your favourites? Let us know in the comments below.

Blog Post: Get hydrated and feel good, race well and look great....

Kim Ingleby — Fri, 04 May 2012 08:56:00 GMT

Following lots of positive feedback on my feature on Cramp I thought it would be helpful to give you some top tips about being fully hydrated, the benefits and symptoms of dehydration. My challenge to you then, is work out the calculation at the end of the Blog, and then by my next Blog in 2 weeks you will have increased your hydration (if necessary) by 20%.

Two thirds of our bodies and 75% of our muscles are made up of water, which is therefore our most important nutrient. The body loses 1.5 litres of water a day through the skin, lungs, gut and via the kidneys as urine, ensuring the toxic substances are eliminated from the body.

We also lose about one third of a litre of water per hour when glucose is turned to energy. Therefore the minimum recommended guideline for a sedentary person is 1.5 litres a day of water, diluted juices or fruit teas. If exercise is carried out, an extra 500mls of water per hour of moderate exercise is advised. Alcohol, tea and coffee are diuretics which cause the body to lose water whilst robbing the body of essential nutrients.

The Benefits of Drinking Enough Water:

optimal muscle function
excellent levels of mental alertness
stable metabolic rate
toxins eliminated quickly - stress, training, sugars...
good breakdown and transportation of glucose - into energy!
regulated body temperature
good concentration levels
healthy looking skin
bright eyes

Dehydration - The Facts:

2% loss of fluids- poor ability to concentrate and exercise effectively

3% loss of fluids – 10% loss in strength and 8% reduction in speed

4% loss of fluids-exhaustion, fatigue, nausea, over heating

Any more than 4% can cause severe symptoms of the above, for the body

So how much water should I drink?

Body Weight (kg) x 0.033 = amount in Litres of water to drink daily

Plus 500ml water/isotonic drink per hour of exercise

So get those fluids inside you to help you feel great..

Let us know how you get on and if you have any thoughts or feedback.

I am off to run the Italian Energised Fitness Camp this week, so wish you all a great month of May and look forward to sharing experiences in 2 weeks time.

Happy Running until my next update on May 21^st…….

Blog Post: The Milton Keynes Marathon: The Final Race

Alex Kendall — Thu, 03 May 2012 13:34:00 GMT

Check out Alex's coverage of the first four races here:-

The Sussex Marathon

The Northampton Marathon

The Great Welsh Marathon

The London Marathon

It had been raining all week by the time I woke early to take the train to Milton Keynes for their Marathon on Sunday 29^th. There were no taxis so I walked from Bletchley station, getting pretty wet by the time I got to the MK stadium, which was to be the start and finish. I didn’t mind the prospect of running in the rain – Northampton had been in light rain and it was something new to have heavy rain. However, it was also much colder than I had been expecting so this was to be the first with a long sleeved shirt and leggings.

Our bags were being kept on trucks parked outside so after getting changed I went back out to give in my bag and then take shelter again before the start, with approximately 3000 runners. The area we waited in was concrete and quite cold, but it wasn’t long before we were ushered outside onto the road for the start. The rain was relentless for most of the marathon, getting far worse for me after mile 20. The route was good, winding through some woodlands and around two large lakes. I was expecting there to be no supporters, but lots of people gathered under the underpasses and stood in the rain to cheer us on – a really brilliant effort.

There were meant to be a few bands and I may have missed some, but there was a very impressive group of bagpipe players at around mile 2 which were quite inspiring. The first two miles and last two miles of the course are the same stretch of road and by the time I returned to that section they had gone – good decision!

Perhaps because of the rain, or maybe because I knew that this was the last of my 5 marathons but I ran quite fast, getting to the half way point in 1:41. The puddle dodging and tiredness in my legs took their toll in the second half though, where several huge puddles were unavoidable and my shoes became truly soaked. There was one steep hump back bridge which for some reason felt a lot harder that it should have done. I managed to stay ahead of the 3:30 pacemaker for the whole run up to mile 25, when he came past and I couldn’t keep up. I finally got to the end – a stadium finish – in 3:31. Apart from a few sections next to dual carriageways I enjoyed the course and the feeling of elation at finishing, and being able to get out of the rain, was exceptional.

Unfortunately, the end was spoilt by the organisation. The bags were all still in the trucks outside so we had to queue for them. There was a long line of runners, which kept growing, standing in the cold and rain with no protection. People were shaking with cold. There were no foil blankets being handed out and no sign of first aiders. Finding the bags was painfully slow. Clearly, considering the forecast, they should have moved all the bags to an indoor area so we could queue with shelter, and provided foil blankets. There was also a ‘Marathon Shuttle’ bus which didn’t even go to the station, and no taxis. Marathon organisers need to realise that not everyone comes by car. Taxi drivers would have made a killing, but it took ages to find one.

I got home eventually happy to have completed my 5 marathons in one month. It was quite a mental struggle but I’m looking forward to whatever challenge I think of next. For now, if you’d still like to sponsor me via the Do Nation, please do!

Congratulations Alex, what an achievement! Have you been following Alex over the last five weeks? Have you seen him at one of the events? Let us know in the comments below.

Blog Post: Form Before Footwear

James Dunne — Thu, 03 May 2012 13:19:00 GMT

Hi, my name is James Dunne and this is the first post on my new blog here on The Running Bug. I’m a Running Technique Coach, currently working with runners and triathletes of all levels to improve their running form, run-specific strength and mobility. Thus helping them to run more efficiently and avoid the common overuse and impact injuries experienced by runners.

Living in Teddington, South-West London, which is a real hot-bed of running in London, with Richmond Park, Bushy Park and The Thames Path right on my door-step, we’re somewhat spoilt for choice in terms of great running routes. It’s sometimes hard to remember we’re still inside the M25!

I own a company called Kinetic Revolution based in London (UK) and Geveva (SUI), offering running technique coaching for runners and triathletes of all levels.

Our approach isn’t to turn all runners into forefoot or barefoot runners (although I personally run on my forefoot in a pair of minimalist shoes - we appreciate the differing needs of individual runners). Instead, we work on the runner’s technique from head to toe to improve efficiency and quality of movement within their existing running technique.

As many of you will be aware, in recent years there has been a real increase in the attention given to running technique. This has been particularly fueled by with the release of the book Born to Run by Chris McDougall, and the research at Harvard University by Prof. Daniel Lieberman’s group, much of this has been centered around the barefoot running debate. I’ll go into these sources in future posts.

Having spent a lot of time listening to runners talking about their form, hearing: “Should I try barefoot?”, “I tried and my calves are killing me!”, “My PT says I shouldn’t heel strike” “I run like a duck” (my favourite!), “What should I do with my arms?” etc... it has become obvious that while there is an increasing amount of generic articles written about the virtues of various running techniques, there is a serious lack of practically applicable advice that runners can just go straight out and use.

So there it is, the remit for my blog. I’ll be endeavoring to share with you simple and practical advice to help you become a more efficient runner with fewer injuries.

You can follow me on Twitter @KineticRev or #FormBeforeFootwear

Blog: The Running Technique Coach - Blog

therunningdan — Thu, 03 May 2012 12:58:00 GMT