Planning Ahead

2012....The Year of Challenges

Well, I can safely say that I am happy with my 2011 season - I ran 3 half marathons, my first ever in March this year, and competed in my first Olympic distance triathlon. The rest of the season was peppered with other various races ranging from 5ks to sprint triathlons. The only fly in the ointment is that I am sitting here typing this blog post in rehab.

Injury....The bain of any athletes life has crept up on me (see previous blog) and I now have the arduous task of getting back to full fitness. I can happily say that I am running again although this is very easy runs, no speedwork pour moi until the new year.

I order to make myself feel better and to provide me with some much needed motivation to get off the sofa, I have begun planning my 2012 Race calendar. I am so incredibly precious about this, it is my own holy grail, and a lot of time and effort goes into both seeking out races.....and the accompanying hard slog to be able to actually compete.

2012 will definitely be the year of endurance events for me as I plan to run my first full marathon, Ironman 70.3 and Ultramarathon. Needless to say I will need to ensure that I do plenty of cross training. Rest will also play a big part as I tend to be a little overly competitive with myself and end up neglecting this.....hence my current injury status!

When planning my season I divide it into races of 3 categories; A,B and C.

The A races are those events where I will direct my training efforts, they are my main goals for the season and whereby my training will be tailored to gradually progress towards these. A races should be scheduled at least 10 weeks apart.

B races are treated as training events whereby I would still like a good performance e.g. a 10k PB. They are warm up events to the big performance and can be treated as time trials or events that will ultimately help contribute to the A race performance.

C races are just races or events I enjoy doing but are not specifically goal or performance related. I find that the odd local C race on the spur of the moment helps keep me on my toes and provides a little motivation when there is a slight lull in the race season.

So, without further ado....Here is my draft 2012 season:

A Races
22 April: Virgin London Marathon
3 June: Iron Man 70.3 Switzerland
13 October: Norfolk Coastal Ultramarathon (62 miles)

B Races

19 February: Stradsett Park Winter Duathlon

4 March: Paris Half Marathon

1 July: Norwich Sprint Triathlon

7 July: Vallee De Joux Sprint Triathlon

22 July: Geneva Sprint Triathlon

2 September: North Norfolk Olympic Triathlon

28 October: Lausanne Half Marathon

C Races

18 March: Tour De Presinge 10k

1 April: Course des Ponts

27 May: Cyclotour du Leman (120k bike)

I hope this post has given you some inspiration....What are your goals for 2012?

Lesson Learnt Part Deux: Ouch, That Hurt...

Don't ignore the Niggle...

Picture the scene, I am warmed up after a 2 mile jog,  stretching and drills and have set off on my first 800m rep on the track. Then after around 20m something in my right leg snaps and I am left hobbling the 2 miles home in excruciating pain. A simple muscle pull you might say. No. Lesson learnt the hard way.... I ignored the cardinal rule of all runners; I had a niggle in my right knee and instead of resting I took it upon myself to ignore and soldier on, thinking I knew best. Big mistake.

This happened almost a fortnight ago and after a few days of the ritual of ice, heat, elevation and rest, it was no better. I was getting both worried and increasingly fed up through not being able to train. My weekend was spent cooped up, not leaving the house with my leg propped up on a cushion resting on the coffee table . I have single handly increased sales of Voltaren through the application of heat patches and massaging the gel religiously into my aching joint.

The pain itself appeared to move and was not isolated in one area alone. It ranged from a shooting pain up my quadricep to an ache deep in my knee, the side of my knee and when I did venture out on a recon short trip, the back of my knee. It is pretty much the most frustrating injury to happen to me in a while, but also the most worrying. At the age of 14 I had a lot of scar tissue removed from the same joint due to running competitively at club and county level since the age of 11. My biggest fear was that this old injury had reared its ugly head and would possibly put me out of action for good.

Cabin fever had well and truly set in. I needed a professional. I found Dr Pierre Huwiler on an Expat Chatroom for Sports Specialists in Geneva. I explained my history and he ran some quick exercise and joint tests before promptly sending me down for a number of X rays. He examined these for what felt like hours but in reality was probably 10 seconds before concluding it was not a bone injury. I have never felt happier in my life, nor was it ligament damage. OMGGGGG, I have never felt so relieved. My diagnosis was severe acute inflammation and I was ordered further rest, a 10 day course of industrial stength anti inflammatories, of which I am only allowed 1 per day and a follow up appointment. If I wasn't in so much pain I would have skipped out of the clinic, such was my joy.

Let this be a warning to all of you....If you have a niggle or an ache that does not feel quite right, DO NOT ignore it, just take a rest day. I should have known better really as I did a 20 mile bike on Saturday with some steep hills thrown in, 11 mile hilly trail run on the Sunday then a 6 mile tempo run on the Monday. The previous week I set a PB at the Lausanne Half Marathon. I clearly did too many strenuous work outs and too little rest, when I could have probably done without going to the track on Tuesday. But no, I chose to ignore and am now writing this blog as a cautionary tale.

Take heed of my advice readers....The odd rest day when you feel a little out of sorts is not going to make a difference, if anything it will probably make you stronger. And 1 day is better than the enforced 2 weeks I am currently suffering...

Hit the Trails Jack

Season of Mists and Mellow Fruitfulness.....

Autumn is, without doubt my favourite season. The leaves turing a myriad of colours, roasted chestnuts, Halloween, Bonfire night, chunky jumpers, comfort food, curling up against a log fire and.....trail running. I love nothing more than running out on a crisp cool Autumn morning and hitting the trails, getting dirty, breathing in the clean cool air and taking in the changes of the seasons around me.

My golden rule is that I leave my IPod at home. It is one of the few occasions where I prefer the autumnal chorus of the leaves crunching beneath each footstep, the birds in the trees and the sound of the cowbells in the fields, having made the journey down from the mountains. I know it sounds incredibly corny but nothing beats being alone with your thoughts running through a forest or open field. Sometimes I find myself having run a couple of miles not thinking of anything or worrying about problems back in the real world. It is pure escapism for the duration.

At school I absolutely adored cross country and was probably one of the few who did not use my time attempting to find shortcuts on the course in the hope Mrs Baker, the PE teacher would still see you on the course as she made her way on the trail in a counter clockwise direction.

Wind, rain or snow, I am happy on the trails. To be honest, alongside general enjoyment I find it gives me a pscychological edge. When the going gets tough in a race, I cast my mind back to a particularly hilly trail run or being battered by the cold wind on an open field, and it helps me push through the pain as I know I have faced far tougher conditions.

Although I don't take my IPod, I simply have to take my IPhone with GPS. Purely because I have zero sense of direction and I like the feeling of just running, not knowing your destination and exploring new surroundings. Taking my GPS enables me to do this without the worry that I will get lost.

Another piece of kit I cannot do without is my Salomon XA trail shoes. I find these indispensable as they are tough and able to cope with slippery terrain such as wet leaves or mud slides and are waterproof. This is particularly important as if you are heading out onto trails with normal trainers you may aswell be wearing wellies, as they become heavy and cumbersome pretty quickly.


Alongside being out in nature, there are many added benefits of trail running:

Upping Mileage Safely
Running along trails or on soft ground helps you up your running mileage without the added stress of constant pounding on the pavements, therefore minimising the impact on your joints. During a 5 mile run, a runner's legs will hit the ground approximately 8,000 times, transmitting a force equivalent to 3-4 times a runner's body weight. This force is reduced when running on softer surfaces such as trails or grass radically reducing the risk of impact related injuries.

Boredom Prevention
Running along the trails will prevent you from becoming bored with your running routine. Even if you run the same trail you can guarantee that there will be slight nuances each time you run it, as dictated by the changing seasons or even being chased by a yappy terrier...

Core Benefits
Your core stability is improved. Running along trails provides a dynamic running envirinment requiring  constant changes of movement and reactions to uneven ground, surface etc. All the time you are shifting your centre of gravity, stimulating and strengthening the core muscles and reducing your risk of injury.


Increased Leg Strength
Leg strength is increased through the varying terrain and inevitability of a few hills being present on any trail run. Sports scientists have shown that the greatest increases in leg strength come from hill running (both up and downhill). This overload causes muscle fibres to increase in diameter creating a stronger muscle.

Your legs get a fantastic workout as the variety of surface challenges your ankles, calves and shins helping to strengthen them. Pushing through soft ground works your calves much harder than taking off from a firm surface. Running downhill also works the muscles down the front of your lower leg, as these provide some of your breaking power.

So what are you waiting for.... Hit those trails!

If you are stuck for ideas or places to go or even worried about getting lost, here are a few ideas:

National Trust marked trails
http://www.nationaltrust.org.uk/main/

Parkrun 5k events held throughout the UK and selected countries in local parks. These are free to participate in and a great introduction to running offroad.
http://www.parkrun.com/home


The Northface TrailHead App. This helps you search and find trail runs in your area. http://itunes.apple.com/us/app/trailhead/id380841551?mt=8

Talkin' Bout a (Barefoot) Revolution

You better Run Run Run Run Run.....

I am well aware of the massive hype surrounding the so-called barefoot revolution and how we should go back to nature in the way we run etc etc. I have been slightly reticent due to the fact that I am pretty much flat footed and a hideous overpronator due to an old ankle injury picked up at a netball match back in high school. However, like most things, I am willing to give it a try.

Therefore for my birthday, my lovely sister Grace brought me a pretty pair of black and blue Nike Free Run 2's. My first thoughts on pulling them out of the box was that they are an injury waiting to happen due to the seemingly lack of support and also how light they are, almost weightless....Possibly a PB waiting to happen...A double-edged sword if you will.

I love new trainers. Possibly one of the best things ever. Nothing quite beats the feeling of slipping on a brand new pair of trainers and going for that first virgin run. The Nike Free were no different. I have had to ease my way slowly into them, only using them once, twice at the most per week as I will be darned if I get injured after all the hard work I have put in over the summer. Last week I decided to go for it. I never do enough tempo runs and thought I may as well bare the pain; it will only make me faster. I slipped on the Nike Free and off I went on a 6 mile run.

I intended to take it easy-ish with all my mile splits under 9 minutes. There were a few hills and I would just have to allow for a few slower miles. However, this did not seem to happen. For some reason, my feet felt divorced from my body and I was clocking sub 8'30 miles, strange I thought but I felt good. Before I knew it I was going under 8 minute miles and culminating in a 47 minute run. Obviously I broke out into a sweat but I could have gone for longer and / or faster. Hmmmmmmmm.

So as you can see, I am now a convert to this new fad. The shoes definitely make you run in an all together different technique, with more emphasis on the forefoot. However, this economy of technique creates a faster stride. But like most new things, be careful and ease your way into barefoot running, switching between your normal shoes and your new ones or else you risk injury.

A little more info on the Barefoot Phenomenon...

Research has shown that more than  5mm  between the toe and heel of a running shoe will have a negative effect on your biomechanics. Natural running means running as your body was designed to move. The evolution of the running shoe has resulted in heavy, built-up and technology-laden models that prevent your body from functioning as it should. Basically, the heavier your shoes, the more energy you expend.

Minimalist running shoes will let your foot function as closely as possible to the way it should. Wearing them will wake up the muscles in the foot and lower legs, which are pretty much dormant when moving in normal trainers.

The barefoot phenomenon has many guises; minimalist / barefoot / forefoot. This type of running is not for everyone but I definitely feel it is worth investigating. Ease yourself into it. No change in running form is without risk; my Illiotibial band (ITB) on my right leg was pretty sore after my first outing, but this was remedied by my faithful tennis ball. Likewise, my boyfriend complained his calves ached after wearing his - these types of niggles are to be expected with barefoot shoes as the muscles are being wakened up and stretched more than when wearing traditional footwear. The body is just adjusting to the new sensation.

So what are you waiting for....Get on the Barefoot band wagon...

The It List

Go buy...

Apologies for the delay in this blog post, you will be pleased to know that after 9 months of unemployment (not sure dog walking counts?) I am happily working. Must say it was a bit of a shock to the system but I am now happily in my routine of training and working. I thought I would share with you my favourite training and racing products that I simply cannot live without....So without further ado, here is the ‘It List’...

Body Glide

See my blog post ‘chafe much’? for further evidence as to why this handy little product will forever be in my kitbag for all triathlons, running races and longer training runs. Quite simply if I don’t use it or forget to, I know I am in for a rough and rather painful ride. The product helps prevent chafe, rubbing and blisters forming on the most vulnerable parts of your body, for me this was funnily enough my arm pits AKA ‘Poker Pits’. It is also a god send when battling the removal of your wetsuit in transition.

Aquasphere Goggle spray

A pet peeve of mine next to the dreaded ‘Poker Pits’ is goggle steamage. Nothing ruins a good swim session quicker or more exasperatingly than goggles steaming up and  repetitively needing to clear these at the end of each length. Lucky then that I discovered Aquasphere’s goggle spray, just squirt it into the goggles, wait for at least 30 seconds, rinse and go. Easy and indispensable. I would also highly recommend Aquasphere’s range of swimming goggles, especially those designed for open water. I use these in the pool as they are perfect for my eye shape as for some reason, normal goggles tend to sucker to my eyes and stretch them to abnormal proportions, not comfortable.

 Sports Beans

I cannot stomach too many sports gels, my body rejects them and I just cannot stand the consistency, literally choking them down. Gagging on your bike does not make for a professional look and does your speed no favours. I know I am not the only athlete out there to struggle with these heinous and often revolting nutrition aids. My solution is Sports Beans. They are pretty much the same taste and consistency of  jelly beans but with added goodies to fuel sports performance. They contain Carbohydrates to fuel your body during intense activity, Electrolytes which are vital for maintaining fluid balance, Vits B1, B2 & B3 to help burn carbohydrates and fat and Vit C to protect muscles and cells against oxidative damage. I always go for the tropical flavour. I swear by them and consume a packet 30 minutes prior to a race and also one during if it is an endurance event.

Travel Towel

I use a bright pink one as my transition marker. It is far more effective than a conventional towel and is quick drying so when you eventually pack up your transition towel you are not left with a soggy, smelly not to mention heavy towel to pack away and lumber all the way home.

PowerBar Ride

The mother of all sports bars. It is simply delicious, especially the peanut caramel one. Unlike other sports bars it does not have the consistency of cardboard, nor does it take you 5 minutes to chew through one mouthful. It is pure heaven and almost feels a little too indulgent. Without fail one of these is packed in my saddle bag on my long rides and often I may also consume one before a race. The bars have a special carbohydrate mix and energy releasing vitamins and minerals alongside a selected protein mix to support muscle recovery.

 
Pull Buoy

My favourite training tool in the pool by far. I could swim forever with my trusty ‘Pool Boy’ as my friends and I like to call it (cue dirty between the legs jokes...). Quite simply everyone should own one of these, they help stabilise the core muscles while giving your arms and shoulders a thorough workout.....That’s if used properly, I have witnessed many a swimmer using a pull buoy and kicking their legs, which completely defeats the object of any drill performed using this bit of kit. In order to sway temptation I simply cross my feet therefore eliminating the option of ‘cheating’ by kicking.

Elastic Laces

If you are doing triathlons without these then you are seriously missing a trick. Fiddling around tying bows in transition is going to cause you precious seconds. Get a pair of these pronto.

VO5 Hot Oil

I have very long hair and although it would probably benefit me to have a few inches off in order to possess a more manageable mane, quite simply I refuse. Not going to happen. Because of this I have to take extra care of my hair, all that sweat and swimming in the pool or lake plays havoc with my crowning glory. VO5 Hot Oil is my absolute saviour. It’s so eighties, but a classic. Cheap and cheerful. Once a week I will bathe my hair in the oily goodness and it works wonders for easing out knots and injecting some much needed moisture into my hair stack.

Compress Sport R2

See my blog post ‘Compress Yourself’ for more info on compression. I am a complete compression convert after suffering the dreaded shin splints. The use of the Compress Sport R2 helped massively. After every long run or hard session I will don these for a few hours, sometimes sleeping in them if my legs are feeling particularly fatigued. Without doubt, I am ready and raring to go for my next session once I have recovered in these babies.

Bio ears Ear Plugs

I am extremely susceptible to having water swilling around in my ears after a swim. The last thing I want is dirty lake or sea water in my ear canal, possibly giving me an infection. I use these earplugs as they are amazing. They are soft and mould to your ear shape and no water gets past them. An amazing find, you can also rinse and reuse them although if I have used them in a race I usually lose them...

Quick Recovery Nutrition 1: Smoothie Does It...

Recovery Made Easy....

As mentioned in numerous posts, it is pretty hot here in Geneva and often the last thing I want to consume after a workout is food. I have concocted the following recipes for a quick nutritious recovery snack.


You can give yourself an added recovery protein hit by adding protein powder to either of the recipes. I will often consume the berry shake for breakfast and make it a little more substantial by adding a handful of oats to provide me with slow releasing carbs.

The recipes below make one substantial smoothie and fit in a pint glass.

Recipes

1 Berry Recovery Shake
Banana
6 Strawberries, hulled & quartered
Blueberries, handful
85g Greek Yoghurt
200ml Milk

Put it all in a blender, mix and enjoy.

Nutrition Lowdown
Banana 

A ripe banana contains the ideal carbohydrate formula to replace muscle glycogen before or during exercise. They contain glucose; the most easily digested sugar and is immediatly absorbed into the blood stream for instant energy. They also contain fructose, which is absorbed more slowly providing a steady stream of fuel over time and potassium, which helps keep blood pressure down. Bananas also contain vitamins B3, B5, B6, C, K, beta-carotene, folic acid, calcium, iron, magnesium, phosphorus, and zinc.

Strawberries

Strawberries contain large amounts of vitamin B3, this helps provide the skin with natural protection from the sun.

Blueberries

One of nature's only blue foods. Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.

Greek Yoghurt
Greek yoghurt contains around twice as much protein as normal yoghurt; vital for muscle repair.
Milk
Milk contains many nutrients including calcium to strengthen bones, vitamin E to boost immunity and potassium to protect the heart. Milk is the perfect drink to consume after exercise as the body converts the post-exercise calories into glycogen to deliver carbohydrate straight to fuel-depleted muscles.

2 Cherry Recovery Juice 
12 Cherries, stoned
Kiwi, peeled and sliced
200ml Blood Orange Juice
50ml Coconut Water
1 TSP Agave Nectar

Once again, put it all in a blender, mix and enjoy. Add a few ice cubes for cooling refreshment; I often make this when the weather is hot as the coconut water replaces electrolytes.

Nutrition Lowdown
Cherries
Cherries contain melatonin, a powerful anti-oxidant that is linked to a good nights sleep, restfulness and aiding cell rejuvenation.
Kiwi
Kiwis are hydrating and contain high levels of immune boosting vitamin C and potassium. They apparently contain 10 times more vitamin C than lemons.
Fresh Orange Juice 
This provides a big hit of vitamin C helping to reduce muscle soreness, boost the immune system and haemoglobin levels; important for carrying oxygen around the body in the blood. They are a good source of the antioxidant hesperidin, believed to protect the heart by lowering cholesterol. Oranges also contain vitamins B3, B5, C, E, K, beta-carotene, iodine, iron, magnesium, phosphorus, potassium, selenium and zinc.
Coconut Water
Coconut water is known to be one of the most balanced natural electrolyte sources and is extremely hydrating after an intensive workout.

Enjoy x

Speedy Does It

My new favourite session...

Fartlek, meaning 'Speed Play' in Swedish is by far and away my favourite session for this time of year. In a nutshell it involves injecting fast bursts into a normal slow run. With the heat here in Geneva feeling like Death Valley I have reduced my mileage accordingly and am now focusing my training on 5k / 10k races. Plus I fear I may keel over if I run for over 2 hours...

Why?
Fartleks are the perfect partner to increase your fitness. Through the alternation of fast and slow pace the run enables fast twitch muscle fibres to be recruited, thus ensuring the whole muscle gains a workout.

Fartlek training also helps build speed and strength. I have definitely found this to be the case. My long slow running completed during the winter months to build endurance is perfectly complemented by the fartlek run.

How?
There does not need to be a set structure to a fartlek run. It can be done anywhere whether on a track, trail, park, beach or road. If need be you can run it as a structured session e.g. 10x400m slotted into a longer run. However I find it better to use markers such as bridges, lamp posts, trees etc.

It is very simple, start with a 10 minute warm up then look ahead and decide what you are going to run to at a faster pace. During my runs I alternate my faster paces from a full-on sprint to 10k, 5k and HM pace for alternating periods of time. Often I will sprint between trees and then hold my HM pace for say 2 minutes. Basically you can structure this session by feel and you will never get bored as you can use landmarks or time to structure the workout.

If you are a beginner you can also include intervals of walking. The actual length of a run will depend on your fitness, mine are usually between 3-5 miles.

Have fun x

You Tarzan, Me Jane

Dude, You've been Chicked, now move aside...

“In the battle of the sexes, woman gains her greatest victory by surrendering.” Really? ....Really?  A few run-ins with the opposite sex has led to the inspiration for this post. Now don't get me wrong, this is not some 'girl power', feminist rant on how girls are better than boys, yardy yarda...No, it is my first hand observations on how a few males still view women as supposedly the weaker sex harking back to the cave where we were dragged across the floor by our hair in a fit of male domination and superiority.


I have been privy to several amusing episodes...

Scenario 1: In the Park
Picture the scene, I am approaching mile 11 of my 12 mile training run at long, slow distance pace; around 2 minutes slower than half marathon pace. I have been enjoying the scenery and the refreshing spring breeze blowing off the river. I have been pretty consistent in my pacing and am feeling comfortable albeit the legs are starting to tire. I am on the river path approaching a man out for a jog. I think nothing of it as I catch him up and begin my passing. However, I don't seem to be taking over him; I appear to have gained a running buddy as he has suddenly sped up and is running alongside me. I find this annoying and it has put me off my pace. Naturally my overly competitive nature kicks in and something approaching my 800m pace ensues. My legs despise me for this abrupt change in pace but I will be darned if I don't get past and lose this chump. Suddenly there is a bridge in sight and he strategically decides to cross this rather than race me to a finish line that does not exist... He thinks he has left the 'race' with his dignity intact but as I glance round and smirk at him grasping the edge of the bridge, we both know who really won this battle. Yes good sir, you have been 'chicked'.




Scenario 2: On the Track
My good friend Colette and I were midway through a rather tough session of 4x1200m interval reps on the track. Half way through the second we inevitably caught a guy hogging the inside lane going at a slower than leisurely jog. Those of you who train on the track understand how exasperating this can be. As usual, I made my way into the second lane and passed him. Colette, who was hot on my heels also pulled this same manouevre. As she drew level what can only be described as Usain Bolt-like speed was unleashed by the guy. He left us for dead, both of us left running in the second lane staring incredulously at each other. Was this guy for real? Needless to say, this speed did not last long and half way down the finish straight he stepped off the track, hands on knees looking at us as if to say 'ha ha chickies, victory for me'. Dude, come on, we both smirked at him as we carried on with our repetitions whilst he recovered in a heap on the side of the track.


Scenario 3: In the Pool
A very annoying scenario. every single week I can guarantee that I will have an unplanned race day swim in the pool. The most annoying being when a guy actually changed stroke to beat me. I was happily pacing up and down my local 50m pool working on my front crawl endurance. I see a guy swimming breaststroke in front so I pull out into the centre of the lane to move in front of him. However as I draw level he suddenly realises that I am of the fairer sex and abruptly changes to a rather splashy front crawl. I thought he was drowning at first then groaned inside as I realised I was being challenged. Stepping up the pace we were level up to the end of the pool. I turned and began another length, he stayed and caught his breath. Now was that really necessary??


I am fairly sure that I am neither the first nor the last to experience this kind of bravado and unwillingness to lose to a girl. I think maybe this behaviour stems from the playground in childhood and the ribbing a young boy got if 'urgh, you lost to a giiiiiirl'. All I know is that it is extremely exasperating and in this day and age an attitude such as this is pretty antiquated. Women have gained the right to vote and have equality in the workplace and society....But in the physical domain equality will never completely be reached. I have trained with tons of guys who have no problem with superior female athletes or those that give them a good run for their money....It is just a select few that appear to have a complex.


Therefore a message / plea to the select few...Please let the fair lady pass instead of attempting to bar her way, you will be sure to keep your dignity intact. She has clearly come from afar, maybe she has already ran a few miles and has now caught you up...Either way she is clearly keeping a better pace than yourself. I thank you kind sir.....no a race will not ensue as you will surely lose. Just let her breeze past with the wind in her hair, spring in her step and yourself in the clear knowledge that you are eating her dust, yes my friend, you have indeed been chicked. Have a nice day.

If you can't stand the heat...

Help me, I'm melting....

Seriously, I just can no longer hack the heat here in Geneva. A mere leisurely stroll around my local park and I am literally drenched with sweat. Not pleasant. As you can imagine,  temperatures reaching the mid thirties do not make for the most enjoyable training experience. How anyone can run the Marathon Des Sables is a mystery to me...I struggle with 5k in this heat, nevermind a 6 stage race of 250k in the Sahara Desert.

Lucky then that with the gallons of sweat I appear to be losing I have found a delicious training aid to replace the valuable nutrients I am losing. I normally make my own sports drinks (see the post 'Drink Up') but with this unrelenting heat I felt I needed a helping hand, especially with training twice some days; it makes it even more important to be adequately hydrated.


Zero 7 is quite frankly, my new best friend. It has zero calories and zero sugar with no artificial nasties but is fully loaded with magnesium and electrolytes to replace those lost through sweat. It even claims that you can burn up to 41% more fat with every training mile instead of using a normal carbohydrate sports drink.


It comes in 3 flavours; citrus, berry and cherry-orange. My personal fav is citrus, it's nice and refreshing on a hot day. I often make the drink up the day before and pop it in the fridge overnight or the freezer for a few hours as I find nothing worse than a warm drink on a frazzling hot day.


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Get to the Core of it

What a Dish...

The core...That elusive set of muscles that we are told are pivotal to athletic performance. The core provides the stability, power and endurance an athlete needs, particularly runners. Having a strong core forms the foundation for all movement, no matter what level you are, be it beginner or professional.



Whilst flicking through a past issue of 220 Triathlon I found a new move. I was bored of my planks and sit ups and in want of a change-up to refresh my core routine. I believe I found what I was looking for in the so-called 'Dish'. I find it engages the full length of the abdominal muscles whereas sit ups only isolate certain parts and do not work the deep core muscles that provide the stability to run mile after mile. It is a great addition to any core workout or circuit and one I have certainly found to be effective. Remember that it is important to constantly change your routine in order to keep challenging your body to ensue it does not become a creature of habit.


Britney Spears (pre head shaving) famously performed 300 sit-ups a day to get her infamous washboard abs for her 'Baby One More Time' video...I reckon she could have saved herself a lot of time by incorporating the dish into her workout in substitution for a hundred or so crunches...

'The Dish'

Muscles Used: Abdominal muscles (transverse abdominus, rectus abdominus and internal obliques)
Benefit: Builds core strength
How: Lie on your back with your arms above your head. Engage your abdominal muscles so that your lumbar spine touches the floor. Lift legs and shoulders ensuring the lumbar spine is still in contact with the floor. Hold the position for a count of 10 and lower slowly to the ground. Make sure the movement is slow, therefore ensuring your core is working for a longer period of time.

Holy Guacamole Batman!

Guacamole Recipe


Apologies for my lack of posting activity recently, it has been a little hectic here in Geneva. I thought I thought I would share with you one of my very favourite snacks of all time....Guacamole. It is such a fantastic snack, often I have it as a light lunch with crudites, tortilla chips or pitta.


Avocado is such a fantastic fruit, I have extolled its virtues in the past with my Superfood Salad; I cannot sing its praises enough....And I am desperate to get my pal Louise on board with the health benefits of eating avocado and stop seeing is as a demon ball of calories! The below recipe is enough for 2 but I have been known to truck my way through the whole lot when the fancy takes me.

Nutrition Lowdown
Avocado
As dictated before; a true superfood. They are a great source of monounsaturated fat and are loaded with 20 vitamins, minerals and phytonutrients. They contain more protein than any other fruit and contain a large proportion of vitamin B6; essential for helping the body release energy from food.


Triffic Trivia - In Mexico, the average person consumes 12kg of avocados each year!


Top tip - do not store avocados with bananas as they will also ripen because of the ethylene gas the bananas release.


Chilli
Chilli health benefits are mainly due to the chemical Capsaicin. It helps control insulin levels, boost circulation and heart health, protect against strokes, anti-inflammatory, relieve congestion, lower the risk of stomach cancer and to top it all off it helps speed up the metabolism.....Therefore if for some reason you are feeling guilty for consuming the whole bowl, at least you will know that the chilli has sped up your metabolism.


Recipe
Avocado
1/2 Small Onion
1/4 Red Chilli - You can add more depending on how hot you like it
Juice of 1/2 Lime
Slug of Olive Oil
Salt & Pepper


1. Mash the avocado in a bowl
2. Dice the onion and add to the avocado
3. Deseed and chop the chilli, add to the mixture
4. Squeeze over the lime juice
5. Add a good splash of olive oil, salt & pepper and mix all the ingredients together
6. Nestle on the sofa and enjoy with tortilla chips, wholemeal pitta or crudites

Run to the Beat

I must admit, I like nothing better than a long run and blasting out the cobwebs whilst listening to my favourite tunes. My tunes of choice tend to fall into a rather eclectic mix from pop to power ballads to classic rock. I do not discriminate when it comes to my running playlist; while I know others may cringe at some of my 'uncool' choices, like a fingerprint everyone is unique in their music taste.


I will only listen to music during my longer runs of between 1 - 2.5 hours purely as they quite frankly help keep me moving and on my feet. It can get lonely and at times a little boring pounding the pavements on one's own. Recent studies have found that music can have a powerful influence on your training and has been hailed to be sport's legal drug.

It has been shown that music can lower our perception of effort by around 10%. I have found this to certainly be true as I regularly find myself often zoning out only to return after a run and find I have a few race pace efforts slipped into my workout thanks to particular songs. In essence I find myself almost having an interval workout without really noticing it. Hard work without feeling much pain...I'll take it...


Music's effectiveness comes from 'rhythm response', related to the beats per minute (BPM) of a song. For medium - high intensity cardio, a song with 120-140 BPM is effective. You can also link your heart rate to BPM so that the music you listen to is 5 beats per minute above your heart rate.


You can find the BPM of your favourite tunes via iTunes, which has an optional BPM column. Also, Tangerine at www.itunes.com can create playlists for you by analysing the BPM of your tracks.


http://www.apple.com/downloads/macosx/ipod_itunes/tangerine.html


Like any drug, you can become addicted to it and this can result in you becoming desensitized to it - best to use it every third workout to get the full benefits, much the same as how I only use it for a particular type of workout; longer runs.


Personal Favs (No laughing)


Albums:
Def Leppard - Vault
ACDC - Back in Black
Kiss - Greatest Hits
Fall out Boy - Infinity on High
Hard Fi - Stars of CCTV
Hinder - Extreme Behaviour
Foo Fighters - In Your Honour (disk 1)


Songs:
Jeremih - Down on me
The Who - Baba O'Reilly
Journey - Wheel in the Sky
Jennifer Lopez - On the Floor
The Clash - Police on my Back
Pink - Raise your Glass
David Guetta - Sexy Bitch
Lady Gaga - Born this Way
Twisted Sister - I Wanna Rock
Creedence Clearwater - Bad Moon Rising
Taking Dawn - The Chain
Tina Turner - Nutbush City Limits
Bon Jovi - Livin on a Prayer
Biffy Clyro - Mountains
Bloc Party - Flux
Arcade Fire - Rebellion
Bad Company - Bad Company
3 Colours Red - Beautiful Day

Lesson Learnt: Race Nutrition EPIC Fail

Run like a Donkey, Walk like a Penguin...


Well well readers, as I write this I am bitterly disappointed in myself as I failed to follow one of the very basic commandments of running....Thou shalt not experiment with nutrition for the first time in a race situation. An epic failure on my part of massive proportions and my, did this one come back to haunt me...


It all happened because I was unable to train properly for the Geneva Half marathon in the few weeks leading up to it. This was mainly due to a niggle in my foot that caused pain when I walked and so rest was needed. I will note here that the foot was fine in the race. Prior to this minor setback I had planned on a sub 1:40, which should have been in my reach....


However, walking around the small expo the evening before clutching my newly acquired race number I fell upon some new green apple energy gels with added caffeine....Ooooooh, I thought, just what I needed - these could rev up my engine and give me even more of an energy kick. So, I purchased.


Come race morning I ate my porridge, banana and mug of coffee; my trusty, tried and tested race day nutrition. I supped on my bottle of Gatorade on my way to the start; again, an old faithful friend...I then proceeded to 'down' my new found energy gel... It was only after guzzling this that I inspected the wrapper 'Consume with 500ml water'.....Yikes.

Ignoring my epic fail in both trying something new race day and failing to actually consume it in the proper way; needless to say my mistake came back to bite me. The first 9 miles flew by, my goal was well within reach, clocking the miles between 7:20 - 7:50. I was feeling good...Then at just past mile 9 everything hit the fan.  My legs would barely carry me and I felt like I was running outside myself. The miles started slowing down until my slowest one clocked just over 9 minutes and I limped over the finish line in 1:48. By all means, this is not a bad time, but it was not what I was gunning for and I only had myself to blame.


On the walk home I was bent double with stomach cramps and for the remainder of the day I was curled up either on the sofa or on the loo with, well I doubt I need to go into huge detail here. As a result I could not eat anything and could therefore not kick-start recovery nutrition feeding my muscles with carbs and protein. I also could not stretch, therefore not allowing my muscles to ping back to their normal resting place. As a result, the following day I was shuffling around the house like an Emperor Penguin, it hurt just to straighten my legs. I did not feel completely better until the following weekend after a full week of ice baths, copious amounts of deep heat and using my massage roller until it was within an inch of its life.


So, let this be a lesson to you all...If you see some new fangled nutrition product you feel you may like to try, please please trial it out in training first AT LEAST once. I rather naively thought I would be OK as I had used gels before. Even if it is a new brand of a product you have used before, try it first in training....Or else you too will run like a donkey and walk like a penguin...You have been warned...

Super Superfood Summer Salad

If Carlsberg made salads....

Summer is definitely here in Geneva albeit a little earlier than anticipated. With the changing of the weather and the stifling heat, I can no longer stomach hearty casseroles, pies or piping hot soups. It is just too darn hot.


Frankly, I get bored quite quickly with limp salads and find them tiresome and really only to be used as a side dish to the main feast. However the heat here has made me experiment and find a salad that is refreshing but can also fulfil my hunger come supper time....Without a side of fries.


My superfood salad below is choc-full of nutrients and I have tried to incorporate as many of the new-fangled and much-talked about so-called 'superfoods'. It is quite a hearty salad and because of the presence of quinoa and avocado, quite filling therefore you need not worry about a starchy carbohydrate accompaniment.  I have found myself practically living off this salad as it has so much flavour, is chock full of good stuff to fuel an active life style, is a doddle to make and will definitely have you squeezing yourself into your summer gladrags...But in a healthy, non crash / fad diet way.

Superfood Lowdown


Broccoli
Broccoli is a true superfood, a veritable nutritional powerhouse. It is rich in fibre, antoxidants and contains cancer fighting substances called Isothiocynates. It is also an excellent plant source of calcium. It contains vitamins B1, B3, B5, B6, C, E, K, beta-carotene, folic acid, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium and zinc. Phew!


Blueberries
Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.


Avocado
First off, DON'T YOU DARE leave this out because someone told you they are fattening!  Avocados are a great source of monounsaturated fat and are loaded with 20 vitamins, minerals and phytonutrients. They contain more protein than any other fruit and contain a large proportion of vitamin B6; essential for helping the body release energy from food.


Rocket
Rocket is a fantastic source of fibre, iron and antioxidants such as beta-carotene and Vitamin C.


Peas
Peas are rich in both soluble and insoluble fibre and cain aid weight control. They contain the whole spectrum of B vitamins plus vitamins C & K, beta-carotene, folic acid, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.


Quinoa
Quinoa is a South American grain with a high magnesium content and essential amino acids. It contains more protein, fibre and iron than rice and acts as a prebiotic, aiding the development of good bacteria in your gut. It is also low in fat and possesses a low GI, which means you feel fuller for longer. Quinoa possesses the whole spectrum of B vitamins and a high content of vitamin E, a pivotal component in skin health and the body's healing process.


Seeds
Pumpkin seeds have high levels of magnesium, iron, zinc and calcium alongside a high Omega 3 and protein content. They have been linked to prostrate health, may ease the symptoms of arthritis and are anti-inflammatory.


Sunflower seeds have high levels of vitamins E, B1 and selenium. They also contain compounds that can potentially ward off cancer and stroke and contain both anti-inflammatory and anti-allergenic properties.


Sesame seeds are packed with copper, calcium and tryptophan. They are believed to help lower cholesterol and aid in digestion.


Tomato
Tomatoes contain an antioxidant called Lycopene, which has been linked to lower cancer rates. A tip when storing tomatoes; store them at room temperature rather than in the fridge as refridgeration diminishes their flavour.


Recipe (serves 2)
Rocket leaves - enough for 2 people
Head of Broccoli
2 TBSP Quinoa
1/4 Cucumber, sliced then quartered
Avocado, cut into squares
Blueberries, small handful, halved
Large vine-ripened Tomato, chopped
50g Feta Cheese, crumbled
4 TBSP, Frozen peas
2 TBSP, Mixed Seeds e.g. pumpkin, sesame, sunflower etc
Alfalfa Sprouts, small handful
Olive Oil
Juice of 1/2 Lemon
Balsamic Vinegar


1. Boil water in a kettle. Add water to Quinoa, covering it a couple of centimetres above the grains. The Quinoa will soak up all the water in around 5 minutes.


2. Add boiling water to the broccoli and peas in a separate pan. Boil for around 3 minutes. You still want the broccoli to be tender. Remove from the heat, drain immediatly and run under the cold tap to take away the heat.


3. Meanwhile chop all the ingredients and mix. Add the quinoa, broccoli and peas then sprinkle the mixed seeds over the top.


4. Make the dressing. Squeeze the juice of the lemon and mix with a good glug of olive oil (around 2 TBSP) and Balsamic vinegar (around 1 TBSP). Drizzle over the salad and enjoy


Other Suggestions
If you want to make the salad a little more substantial, add meat or fish such as chicken. salmon or (my personal fav) smoked mackerel.

Compress Yourself

A Tight Squeeze...

Last year I was crippled by the pain of shin splints which put my best laid training plans out of the window for a good few months. As a result, come the summer season I was less than at my best and constantly worrying that the dreaded splints would rear their ugly head once more. All I could do was ice, rest and pray they would not hinder me again. It was through lack of being able to run as much as I would like that led me to the joys of cross training, triathlon, duathlon and consequently my faithful compression socks.

I started swimming and cycling in order to compensate for lack of running and to keep my fitness levels up. I entered the London duathlon and saw a vast population of athletes wearing some rather fetching black and grey knee length socks. Upon trawling round the small expo in search of kit and sporting trinkets to further my sporting prowess, I fell upon the black and grey socks.

What indeed was the mass appeal of them and more importantly, why should I part with £35? The kindly sales man informed me these were compression socks...'Ah, but would they cure my recurring shin splints?'...'Yes, they will certainly help'. OK then, purchase done and dusted. It definitely helps that Chrissie Wellington swears by them, maybe one day I too could break my own world record, beat the majority of men in a race and finish 20 minutes ahead of the next female competitor? Doubtful, but I was willing to give them a try.

These socks have worked absolute wonders for me. I can happily say that I have been almost a year without shin splints and I thoroughly owe some of this success to my trusty 'Compress Sport' R2 compression socks. I started off doing all my training runs in them and also wearing them during recovery for around 30 minutes after finishing exercise. I would thoroughly recommend them to anyone who suffered from the same ailment but also in a more general sense as compression clothing has been proven to have many benefits:

Thermoregulation

Your body will operate best when at the right temperature. Muscles must be kept warm for optimal performance and to avoid injury, however overheating is just as bad; it puts stress on your heart and slows your reactions.

The main difference between compression and regular clothing is its ability to efficiently remove perspiration from the skin. This is achieved by the use of moisture wicking fabrics and the garments tight fitting nature. Unlike other breathable garments such as quick dry t-shirts, you do not get perspiration pooling on the skin. This means that in hot climates your body's cooling system continues to work efficiently and in the cold you are not wearing wet clothing, therefore you will stay warmer.

Reduced Muscle Oscillation 
Every time we move our muscles move too. When they do small tears appear within the muscle tissue. The presence of these tears along with the build up of lactic acid is what causes muscle pain both during and post exercise. By reducing the rate at which this damage takes place we are able to work for longer and experience less pain following training. The principle behind stopping body shake is old and probably the best example is the wearing of sports bras. Now with the elastic properties of compression garments, the same sort of support is available for the rest of the body. This is the reason that compression garments must be firm fitting.

Increased Circulation 

This is the main benefit that is advertised by manufacturers of compression clothing. The reason for this is that increased circulation is what is claimed to give benefits in performance. By speeding up blood flow food is provided to muscles faster and waste products such as lactic acid are removed more efficiently. This means that you should experience a higher level of performance and faster recovery times when wearing the garments post exercise. This in turn will allow you to train harder in your next session.

Increased Proprioception 

Our body's proprioceptors help us to know where our arm is in relation to the body or your foot in relation to the ground. By wearing a garment that is effectively a second skin, these senses are heightened. This is achieved through the contact with the skin and the elastic properties of the fabric. This is the same principle used by medical professionals when they apply strapping or a compression bandage to a joint injury, not only do they add support but they help you to become more aware of your range of movement.

The Compression T2 socks supported my legs and served to boost circulation and clear waste products from my muscles. Many athletes will sleep in compression clothing or wear it underneath normal clothes to aid in recovery. I have certainly been known to wear my Compression socks underneath my jeans when I am feeling particularly fatigued after a hard session. I would recommend everyone should 'compress themselves' at least once!


http://compressport.uk.com/blog/