The highs and lows of 2011

I feel like I must be old for saying this, but 2011 has really flown by. I'm sure that it was only yesterday when I was thinking, "I hope I can run without injuring myself again!" And now it's nearly 2012 and I can't believe what I've been able to accomplish in a year.

The highlights for me in 2011:

• Running again after my injury - In January I started running again 'for real' after an injury in July 2010. It was like starting from scratch with just a few miles at a time, a few days a week. I'm so glad that I was able to come back even better than before, and most importantly...with NO INJURIES! HOORAY!
• PBs in both the 10K (56.43) and half marathon (2.01.43) - Happy to know that I'm getting faster. Slowly, but surely!
• Hitting my highest weekly volume ever - Before this year my highest weekly volume averaged around 20-25 miles per week. This year I hit my highest ever weekly volume at 46.34 miles, more than I ever thought I could do! I've been doing 40+ miles a week for almost a month now and I hope to keep it as my baseline.
• Running 1000 miles in a year - This was never a goal for me since I had just started running again in January. But when I saw how close I was with just 10 days to go in 2011, I had to give it a try! I'm so proud that I was able to push myself to get the miles in. It was down to the final day but I ended with year with 1000.96 miles! Yay!
• Discovering the Twitter Running Family - In the short time that I've been on Twitter, I've been amazed at the support I get from my fellow runners. The advice and encouragement that I've received has been wonderful. And most of all, hearing about all of your accomplishments has been so inspiring. It's been great to be a part of such an amazing community so a big thanks to all of you!

Of course, every year has to have a few lows but there is only one that really glares out at me:


I didn't accomplish my goal of running a sub-2 hour half.

I guess I could look at this as a BIG FAIL. It really was my only goal for 2011 and I didn't do it. I'd be lying if I said I wasn't disappointed but I'm trying to put a positive spin on it. I learned a lot of big lessons trying to get there this year, and now I'm more resolved than ever to work hard and blow this goal away in 2012!


Overall I'm proud of what I've accomplished in 2011. It's been amazing to discover that I could do more than I ever thought I could....and now I'm excited to keep pushing myself with new challenges. And while I knew that I loved running, it's really become a regular part of my life. I don't ever want to be without it.

It's been an unforgettable 2011, but I'm determined to make 2012 even better.

Happy New Year! Here's to your health, happiness...and inspired running!

Wishing you a Merry Christmas

When it comes to Christmas, Hubs and I generally follow this rotating schedule: 1 year my family, 1 year his family, and 1 year by ourselves somewhere. It does seem like we're spending Christmas on our own more and more, usually abroad!

This year we're off to spend Christmas with some friends in Abu Dhabi. I've never been to the UAE so I'm looking forward to seeing some interesting sights and doing a little bit of shopping! The five days we spend there will be filled with food, laughs....and lots of running!

I can't wait to run in the warm, sunny weather! With 46 miles left to get to 1000 miles for the year, I'll be getting up uncharacteristically early to beat the heat and get those miles in. Maybe I can even get Hubs and our friends to join in. We arrive late on the 24th which means one of the first things I'll do in Abu Dhabi is a Christmas Day run on the beach. I don't know how many runners will be out there with me in Abu Dhabi, but I'll be happy knowing that so many other runners will be running or racing on Christmas Day.

I hope my family knows that even though I'm far away, they are always in my thoughts. Wherever you are this year, I hope you have a great time celebrating the holiday!

Merry Christmas!

Review: Clif Builders vs. PowerBar Protein Plus

This year, protein has become a big part of my recovery after long runs or any other hard workout. I find that if I have a protein bar or shake immediately after I get back from my run, I feel a huge difference in my legs the next day. The Running Times has a great article (see it here) on protein which also has a formula for calculating how much carbs and protein you need post-run.

Most of the time I don't really feel like eating right after my run, so I've tried a few different products to see which I can get down quickly AND don't bother my stomach too much. Nowadays I alternate between bars and shakes for variety, but today I'm reviewing two protein bars:

• PowerBar Protein Plus in Cappuccino Caramel Crisp
• Clif Builders Bar in Chocolate

PowerBar Protein Plus
PowerBar boasts proteins from 3 difference sources: whey, milk and soy. The bar is covered in chocolate, and most of it is a soft, nougat like-layer. There is a crispy layer on top but it's very light--almost like a very thin layer of Rice Krispies with a little bit of caramel.

Week 3 recap - Weathering the storm

I can't believe week 3 is done and the holidays are just a week away! Shifting my rest day and alternating between easy and hard runs has worked well. This week I ran 44.63 miles, and felt my pace was better overall.

I'm especially proud of my long run yesterday. While many places around the UK were dealing with snow and ice, Brighton wasn't too bad. It was cold and clear when I headed out for my run, with no ice on the pavements. But about halfway though it started to rain....then sleet....then hail!

Ugh! Is anything worse than those stinging little hailstones on your face?

It hailed off and on for a few miles. By the time the rain stopped, I was very wet and very cold. My thin gloves were soaked and I could barely move my fingers! I thought about turning back but then decided to keep going. Despite being cold I was actually feeling good--I just couldn't waste that! I really pushed on the last 3 miles and finished strong.

Now I feel like I can fight through all kinds of weather. BRING IT ON!

So the challenge for the next few weeks is the holidays. We're going to Abu Dhabi for 6 days which means two 7-hour flights. Where and how will I get all the miles in?

PLUS, after checking my yearly mileage I was surprised to find that I'm currently at 917.8 miles for the year! I never intended to hit 1000 miles but now that I'm close.......I ABSOLUTELY have to try and get there. It means 40+ miles each week for the next two weeks, and half the time I'll be away.

Will I be able to run 1000 miles in 2011? Even if it means running all night on New Year's Eve, I'M GOING TO DO IT!

A rare treat: running with my OH

Last Saturday, I tweeted that Hubs was joining me on a run. I didn't think it was that big a deal, but I got quite a few comments on it. Most said that there was no way their other halves would run with them!

To be honest, a year ago I never would have believed my husband would EVER run, let alone run with me. Exercise has never been his thing and he never really found time during his crazy work schedule. And despite my nagging about diabetes and high blood pressure and thousands of other potential ailments, he ignored me! He is STUBBORN...yes stubborn in all capital letters! So no matter what I did I knew he wouldn't exercise--let alone run--unless he made his mind up to do it.

I'm sure I must've marked the occasion with a happy dance, but I can't really remember how Hubs started running. One day I think he just decided to go on a run for 20 minutes and realized it wasn't so bad! Since then, he runs about 1-2 times a week when his schedule allows.

At first Hubs and I never ran together. Even if we left at the same time, he went one direction and I ran the other! Then one day HE suggested it. I was wary as I still remembered the one time we did try to run together, a very long time ago. He went about 20 meters before turning around to go back home. But he promised it would be fine and you know, it was! Strange at first, since it was something we'd never done together. But nice.

Running together hasn't always been easy, though. I almost kicked him out of my running club after he complained I was too slow, and another time for refusing to accept some friendly advice! Grrr! But now we get along as running buddies much better.

I try not to push Hubs about his running, so I never ask him to run with me. He just suggests it once it a while when he knows I'm going on an easy run. When Hubs runs with me I almost feeling like he is getting a glimpse of my love for running....and therefore insight into a big part of me. So while Hubs doesn't run with me very often, for me it's always special.

Hubs will never be as crazy about running, and we'll probably never run together all that much. But I'm happy that he now tries to make running a regular part of his life.

Keep running, Hubs!

Do you run with your other half?

Week 2 Recap - A little tweaking

Week 2 is done and dusted. Feeling great because last week was my highest weekly running volume EVER--46.34 miles. I also hit most of my targets during my hard workouts, and it makes me feel so good to know that I CAN DO IT!

I've had to make a few adjustments, though. Earlier in the week I was feeling so frustrated because I took an unscheduled rest day on Tuesday. I just felt so tired! Looking back, I realized that I'd been doing the same thing over the last few Tuesdays.

No rest after my long runs clearly hasn't worked for me, so it seemed right to move rest day to Tuesdays since it was naturally falling there anyway. Then I re-jigged things so that every hard day is followed by an easy day. Now my weekly training plan basically looks like this:

Monday -  Easy + hill sprints
Tuesday - Rest
Wednesday - Hard (threshold, intervals, etc)
Thursday - Easy
Friday - Hard (threshold, intervals, etc)
Saturday - Easy

Seemed to work pretty well for week 2, so interested to see how it goes from here!

Week 3....I'm ready for ya!

Race organizers, you really let me down!

Poor race organization.

It's something we runners probably deal with more often than we'd like. But it happens, occasionally on a huge scale. Like the Rock and Roll Las Vegas Half and Full Marathons last weekend. Sounds like the race conditions were terrible, sadly bringing out the worst in runners, too. Check out Lisa's (@runlikeacoyote) great race review here.

Considering how hard we train and how much we pay to run these races, I think race organizers are obligated to give us a good (and at the very least SAFE) experience. I COMPLETELY agree with Chronic Runner who wrote a great post about this a few days ago for The Running Bug (When Races Go Bad) so I won't rant about it here.

I have a few specific moments from various races on my "bad list" but these two posts have inspired me to share what I would classify as:

THE WORST thing that happened to me due to poor race organization!

In February 2010, I ran the Brighton Half Marathon. It was my second half and I was really looking forward to it. I ran my first one in Windsor which is quite hilly, so it was a great chance to test myself on a flat course. Plus it was my home race and much of it was where I trained everyday. What could go wrong?

Well, it poured rain the entire time. My friend and I were wet before we even started the race! But of course, the race organizers aren't responsible for the weather and we had no choice but to run. Despite the conditions we persevered, and I remember feeling grateful to all the locals who came out to cheer in the rain.

Finally I got to the end of the race. I could see the finish line ahead of me on Maidera Drive. I could hear the announcers! I could see the crowds! I mustered up every last ounce of energy to sprint to the end, ready to raise my arms up, only to find....

I couldn't cross the finish line!

I ran right into a massive crowd of runners that extended out in front of the finish, miles away from the line to get my chip time. In seconds there were others behind me and I was surrounded by more and more runners trying to get across. I thought I was going to be crushed! It was worse than the Tube during rush hour! After what seemed like hours later I was finally PUSHED across the line.

I couldn't believe it! The ONE thing that I wanted from the race was my time, and now I'll never know my actual time for running the Brighton Half. My official chip time was 2:07:30 but I'll always believe it should've been a minute or so faster. Unfortunately, I didn't run with a watch back then so I don't even have a Garmin time.

The cause of this chaos at the finish? Race organizers decided to place volunteers removing timing chips just a few feet away from the finish line. There wasn't enough room for people to cross the line AND stop to get their timing chips taken off in such a small area. Apparently it was especially crowded around the 2 hour mark. My friend crossed the line after me and said by then it was fine....so I guess I was one of the unlucky ones!

There were other organizational issues with this particular race (eg free for all at the bag drop), but not being able to cross the line is the one that I'll never forgive. How could a race that had been going on for almost 20 years make such an amateur error? And why didn't anyone move the chip removers back (or away completely) once it started to get crowded? Sadly, I don't think the organizers ever admitted fault but apparently the race was better in 2011. I hope so, because I've signed up to do it again in February!

So there you have it. My worst race organization travesty was not being able to cross the finish line at the Brighton Half Marathon.

What's yours?

Review: Under Armour ColdGear Compression Tights vs. Nike Tech Running Tights - which tights are better for a petite runner? Part 2

A few days ago, I compared the difference between youth, girls' and women's sizing for running tights, and came to the conclusion that even though they were still too long, women's tights still fit the best--even for a petite runner (see part 1 of this review here).

In part 2 of this review, I'm going to compare the following running tights:

• Nike Tech Women's Running Tights (£34 on Nike Store EU online)
• Under Armour Women's ColdGear Compression Tights (£36.98 on baselayer.co.uk)

I had originally planned to review the Nike Pro Hyperwarm Tights as they seemed the most similar to the Under Armour ones, but they were out of my size. I decided to review the Nike Tech tights because I'm familiar with the fit of the capri version and they were closest in price to the UA ones.

Nike Tech Women's Running Tights, Size XS
I wear Nike Tech Women's capris and they fit well on me, so I was expecting these to just be a longer-legged version. They are not compression but have a tight fit. The tights are made of breathable Dri-Fit fabric with flat seams, mesh fabric behind the knees, and weather-resistant material on the lower legs. There is a small pocket in the back for keys, etc. The waistband is typical of most capris or running tights--elastic with an inner drawstring.

The tech tights have zip vents at the hem and ankle bands--something I didn't realize when I ordered them. The leg openings are too tight to pull over your foot without unzipping the vents. The fit in the waist, hips and thighs is good but as expected they are way too long. A few more inches and they might completely cover my feet!

Nike Tech Women's Running Tights - as is

Review: Youth vs Girls' vs Women's - which tights are better for a petite runner? Part 1

Running tights or leggings have always been awkward for me. They are usually about a foot too long and often with zippers at the ankles, not very easy to alter. Luckily, the weather in Southeast England is temperate enough that up until now, I've been able to get by just wearing capris during the winter season.

But a few months ago when it was unusually cold, I randomly ran with capris and knee socks. I was mildly surprised at how much better my calves felt having a little bit of warmth! So I decided to go on a mission:

I was going to find a pair of running leggings that fit! (Or at least ones that I could live with!)

So I went to my local sports shop (Nick Rivett on Church Road--they are great!) and the very helpful salesman took one look at me and suggested the Under Armour ColdGear YOUTH leggings, as the material was really nice and the length would probably work for me. Size large fit surprisingly well and I was so happy when the leggings didn't cover my feet I took them home! But then I got thinking...

Youth and girls sportswear are worth considering because for basics, they are often cheaper and they solve a petite runner's biggest gripe--sleeves and legs that are far too long. But since clothes for women are often cut differently...ie for a woman...they are always worth a try, too. So for part 1 of this review, I'm going to try and highlight the differences between these options by comparing:

• Under Armour Youth ColdGear Action Leggings (Size L, £24.99 at baselayer.co.uk)
• Nike Pro Combat Printed Girls' Thermal Tights (Size L, £30.00 at Nike Store EU online)
• Under Armour Women's Cold Gear Compression Tights (Size XS, £34.99 at baselayer.co.uk)

Under Armour Youth ColdGear Action Leggings, Size L
These leggings have a high spec, very similar to UA adult leggings. They are described as having a close, compressive fit as well as other features like flat reinforced seams and odor control. The waistband is thick, reminding me a little of pull-on trousers that kids wear. The overall fit is good on me, although I feel like the rise is a little too high--my belly button is nearly covered! The length is definitely not too long...but surprisingly almost too short. These youth leggings go down to about 1 inch above my ankle bone and I would actually prefer them a tad longer.

Under Armour Youth

Week 1 Recap - Finding the courage to be slow

My training for the Brighton Half has started! I was looking forward to it after a solid prep week. Plus for the first time since my cold in October, I was really feeling like my old running self!

The week wasn't without its ups and downs, though.

I think my increased mileage during prep week affected me for the first few days. I was a little more tired than expected so took an unplanned rest day on Tuesday. But after that I felt much better and now seem to be adjusting to the new routine. Here's planned vs. actual:

PLANNED
Mon - Easy 5mi + 5 x 8 sec hill sprints
Tues - Unplanned rest day
Wed - Easy 7mi
Thurs - Easy 6mi
Fri - 8mi, last 20 min moderate
Sat - Rest
Sun - 9mi, last 20 min moderate

ACTUAL

Now, I know it all must seem very slow for someone who's trying to run a half under 2 hours. But for this training plan, I've decided not to be scared about being slow. When the plan says easy, I go easy.

I used to worry that my easy pace was just too slow--that I was supposed to go faster. Could a pace that's barely faster than walking be okay?! So I always made sure my easy runs hovered around a 10 min/mile pace.  But now I've accepted that my easy pace is my easy pace, and try to go by feel. I don't panic if I'm running a 12-minute mile if that's how I'm feeling that day. But I make sure I focus on achieving the pace requirements for the hard workouts. That's a MUST....

...and why I was happy with my long run today. I picked up the last two miles as I was supposed to, even though I had to run into the wind!

I've never taken this approach before, and maybe there IS such a thing as being too slow. But for now it feels right, and I'll just have to see what happens over the next few weeks.

On to week 2!

Ch-ch-ch-ch-changes.....

Thanks to everyone's comments about my optimal running volume hysteria. The consensus was that I probably don't need to run 50-60 miles a week just to break 2:00 in the half....but that running more should still help me to improve. So while I still have the goal of increasing how much I run every week, I'm going to do it slowly and responsibly as I move towards the Edinburgh Marathon in May.

BUT...

...the bottom line is I still haven't been able to run under 2 hours yet. So I've decided to do something different and use the Level 2 Half Marathon training plan from the book 'Run Faster' by Brad Hudson and Matt Fitzgerald. This program will peak at about 45-50 miles per week which feels achievable. It also focuses on getting used to running half marathon goal pace.

To avoid any copyright issues I'm not reproducing the plan in full here, but sharing the plan for 1 week. Essentially all the weeks are structured the same way:

Monday  - Easy + Hill sprints
Tuesday - Hard run (fartlek, intervals, hill repetitions, threshold, progression)
Wednesday - Easy
Thursday - Easy
Friday - Hard run (fartlek, intervals, hill repetitions, threshold, progression)
Saturday - Rest or Easy
Sunday - Long run (usually progression)

Here is one of the hardest weeks:

My aim is not to overdo it on the easy days even if I'm feeling good, and to really hit goal paces on the hard days. Sounds simple but I've always struggled with this. The hills scare me a bit but I hear they are really good for you!

This plan is meant to be adaptive (ie you make adjustments as you need to along the way--more on this when I review the book) so hopefully it will evolve into a training plan that works really well for me. I can't wait to see how it goes the next few weeks!

Are you trying out a new training plan for your next race?

What?! I've been doing it all wrong?!

Did you ever think that you were training as best as you could.....only to find out that you've been going about it in COMPLETELY the wrong way?

It's been a year and a half since I've been training with the goal of running a sub-2:00 half marathon. This is partly due to an injury which knocked me out for about 6 months, and more recently a bad cold at the worst possible time.

But since my injury I really have been trying hard to get into top form. I spent most of 2011 just trying to build up my running foundations. When I trained for Dublin I increased my weekly running volume to an average of about 30-35 miles a week (compared to 15-20 miles when I trained for my previous halfs). I made sure I was getting some strength training and core work through pilates. I was doing my best to eat right and get enough rest.

Three half marathons later, I still hadn't broken the 2 hour mark but I really felt that it was just a matter of time and I'd beat it one day soon.

So as I've started train for my 5th half marathon with the same exact goal, I thought it would be a good time to do some reading on how to become a better runner. The book "Run Faster" caught my eye--partly because it was recommended by @JasonFitz1 on his website Strength Running, partly because what I want to do is in the title. I want to RUN FASTER!

I'm still trying to digest all the information and tips in the book (I'll be reviewing it in the next few weeks, so stay tuned) but one thing in particular has struck me so far.

I'm WAY OFF where I need to be if I want to run faster.

In the book there's a chart on the optimal running volume for different race distances based on your level. I was shocked to find that what I considered to be my highest weekly volume ever (just under 40 miles) is what's expected of a beginner! As a "competitive" runner with a few years training and the ambition to improve, my optimal running volume is 50-60 miles per week.

50-60 miles. I just couldn't believe it. I've never been anywhere near that kind of running volume.

And now I feel like I've spent the last year and a half just going through the motions of trying to break that sub-2:00. Like based on my training there was never any real chance I was going to run under 2 hours anyway. Like I've wasted 3 chances because I wasn't running nearly enough.

I know my sub-2:00 failures are not down to running volume alone but this really did surprise me. I guess because in some ways I'm still a beginner after all! So now that I know, for THIS half marathon getting my running volume up will be a big focus for me.

If I've been doing things wrong up till now, I can only improve.....right?

Here's to attempt #5!

Sorry, but do you have to do that?!

Admit it. We all have them.

Pet peeves when it comes to running. Like runners who don't say hello or hog the pavement.

You know what I mean.

While there are random things that do bother me here and there, I do have a particular pet peeve when it comes to races.....

So I'm running in the Old Deer Park 10K. The race has started and we're running along the narrow pavements towards the canal. A mile or so into the race, I'm trying to get into a steady, comfortable pace. Then suddenly I hear it.....loud, pounding, steps and heavy, labored breathing.

Oh no, I think. A giant is loose in Richmond and he's going to run right over us! Yikes! He's getting closer....

Eventually the giant is behind me but of course, it's not a giant. Just another female runner.

Her steps are so loud that they drown out the steps of everyone around me. I'm trying to follow my own footfalls but I can only hear hers and it's throwing off my rhythm.

And while I can relate to her breathing--we've all struggled through tough moments--the sound of it is adding to my own stress. The sound of her labored breathing is so loud and overwhelming it's almost as if I'M the one struggling!

I hope she just quickly moves past me but she doesn't. I have no choice but to push myself a bit to move away. But after a few minutes surrounded by the quieter rhythms of other runners, I hear her coming again! I can't get away!!

AAAAHHHHH!

Not the first time it's happened, and I'm sure not the last.

Am I allowed to ask race organizers to add, along with the usual rules like no headphones, ones that say "No stomping like an elephant" and "Quiet breathing only"?

Perhaps I'm being unreasonable, but it is a pet peeve after all.

Do you have any pet peeves when you race?

Rest Day Review: Old Deer Park 10K, Richmond - 20 November 2011

On Sunday I ran the Old Deer Park 10K in Richmond.

It's been a while since I've run a 10K as I've been focusing more on the half marathon this year. But when a friend of mine suggested Old Deer Park I thought it would be a nice "fun run" do to after the half in Bexhill. Plus it looked like it would be a flat course in a beautiful setting.

For most races in or near London parking can be an issue. Luckily there is a car park just across from the Old Deer Park, and on Sunday it's free until 1100. We arrived about 45 minutes before the race and had no problems finding a space.

The registration tent and race start were just a 5 minute walk away in the park. I had to pick up my timing chip and while the queues felt a little chaotic, it only took a few minutes. There were about 20 or so port-a-loos near the start--more than enough for the size of the race with minimal waiting times.

After several mild and sunny days in London it was a cold, very foggy morning with little visibility. I tried to stay warm as I waited for the start at 9:15.

Runners trying to stay warm near the registration tent

Can a slow race be a good race?

It's been a few days since I ran the Poppy Half, my 4th half marathon. It was one where I had hoped to FINALLY break the 2 hour mark after coming so close in Dublin. I had all kinds of grand plans!

However, I went into the race knowing it wasn't my time to break any records. A bad cold with only four weeks until the race left me unprepared. It took a while for me to ramp back up again and I struggled with any kind of speed the week of the half. So while disappointed, I heeded the advice of the wise Twitter running crew. I ran the Poppy Half for enjoyment....not to try and break my PB.

I have to admit that (like before any race!) a teeny weeny part of me thought some miracle might happen. That on Sunday I'd surprise myself and break 2:00 without even trying. But of course, there were no miracles. On a beautifully sunny Autumn day, I ran the Poppy Half in 2:11:57. Not horrible considering I was unprepared, but a good 10 minutes off my personal best.

My simple race strategy was to find a steady, comfortable pace and stick to it. If I felt good at the end I would try to speed up a bit. I never felt miserable during the race, but it was up and down. There were stretches where I felt quite good, followed by ones where I felt tired, like I was dragging. I was still hoping that I could really push it the final lap, but it just wasn't in me. I just tried to stay consistent  and mustered a little sprint the final few yards.

So a slow race for me....but in some ways a good one. Why, you ask? It was a great learning experience, and I realized 3 big things:


1. Getting enough training makes a real difference. I guess this seems pretty obvious but this race really illustrated it for me. Comparing Dublin and Poppy, and the number of miles I ran 4 weeks before each race (not counting the taper week):

Looking at the simple numbers, it's not surprising that I ran Dublin much faster. My running volume for Poppy was about 43% less.

2. The speed wasn't there that day, but it's in there. No one likes to run a race 10 minutes slower than the last one, no matter what the reason. Especially me. But after the Poppy Half I really thought, wow. Compared to my run today, I must have been going SO MUCH faster to get that PB in Dublin. Ten minutes is a big difference, right? Feeling as I did on Sunday put my other race in perspective, and made me all the more proud of my PB. I CAN go faster. I HAVE gone faster. I WILL go faster!!

3. I love running. Maybe I'm stating the obvious again. But there was a time in my life when I never thought I'd run a half marathon at all...and now I'm running them for enjoyment! Looking forward to the half, planning to just have fun as I raced, running with less-than-ideal preparation. The Poppy Half reminded me how much running is now a part of my life and--despite the bad days--how much I love it. Why else would you be happy to run 13 miles for fun? :)


Now it's my 'rest' week. I'm getting a few runs in to prepare for another race on Sunday, the Old Deer Park 10K in Richmond. I decided to enter just a few weeks ago since a friend of mine was doing it. The offer of going to brunch afterwards was too tempting!

So the Poppy Half a week before and still trying to get up to speed, I expect this 10K will be a slow one. Nowhere near my 10K PB. But at least I know I'll have a great time and learn about myself as a runner in the process. And that can only be a good thing, right?

Rest Week Review: Poppy Half Marathon, Bexhill-on-Sea - 13 November 2011

On Sunday, 13 November, I ran my 4th half marathon: the Poppy Half Marathon in Bexhill-on-Sea.

I had been looking for a half marathon on a flat road course near to where I lived in either Brighton or London. The Poppy Half fit the bill, and after seeing the late start time I knew it was the one for me! The fact the race helped to raise money for the Royal British Legion was icing on the cake.

The race start was at 1230 but I needed to pick up my race number and timing chip. Bexhill is only 1 hour away from Brighton but since we'd never been there before and I wanted to leave plenty of time, we decided to leave around 1000. Very civilized! There was no traffic all the way there and despite stopping for petrol, we were there in no time. Race info said that there would be plenty of free parking near the race, and how right they were! We had no problems finding a spot just a 10 minute walk from the start on the seafront.

Race HQ was set up right next to the Sovereign Light Cafe. There was no waiting for either my number or my timing chip. Easy peasy! It took seconds to pin on my number and then attach my chip using the neoprene and velcro strap.

No extra toilets were set up but the public toilets on the seafront were more than enough for a race of this size. After the shortest queue ever, almost no traffic, and quick registration-- I was ready to race with 45 minutes until the start at 1230.

Luckily it was a beautiful day in Bexhill, so I just tried to relax and enjoy the sunshine.

To race or not to race?

So just a few days now until I run my 4th half marathon, the Poppy Half in Bexhill-on-Sea.

I'd been really looking forward to this race. Seven weeks ago I ran the Dublin Half, well-trained and ready to go. Unfortunately for me, a big hill and lack of a real race strategy did me in. I ran it in 2:01:43...a PB but short of my sub-2:00 goal. The Poppy Half was going to be my redemption.


My first few weeks of training went well. I stuck fast to my pace targets, started doing pilates for some strength training, and added a lot of dynamic stretching. I felt strong, fast...and was thrilled when I comfortably completed my first 15 mile run.

But then I got a cold. One of those miserable, I'm-congested-everywhere-you-can-be-congested kinds of colds. Despite getting lots of rest I was sick for about two weeks and didn't run the entire time.

Everyone said that the rest would probably do me some good. And though I've been running again for the last two weeks and it hasn't been as horrible as I thought it would be....it hasn't been great, either. I've struggled to keep a good pace, and in general feel a bit more tired than usual.

And then yesterday I ran what was supposed to be my final run before the half. A four mile fartlek just to try and get a little speed into my legs. It turned out to be absolutely awful. The worst run I've had in years. I think I even hyperventilated halfway through! Proof, I think, of my lack of preparation for this race.

So what should I do? Should I just go for it and race it as planned? Try to break that sub-2:00 mark? Or should I treat this as more of a training race, and just try to finish comfortably? I'll probably debate this over and over again the next few days. But if I'm honest with myself I don't think a sub-2:00 will be possible this time.

I'll probably just follow this simple strategy. Run as close to race pace as feels comfortable, and then stay steady through the race. If I'm still feeling good towards the end I'll try to pick it up a bit. That's it.

I'd be lying if I said I wasn't disappointed. I felt like I should have run under 2 hours in Dublin, and was determined to do it my next race. It's likely I'll have to wait until my next half in February but at least I know I have lots of chances in the future.

But who knows? Maybe I'll feel great on Sunday and surprise myself!


Good preparation + no race strategy
vs  
Poor preparation + simple race strategy

Which one will result in a better race? I honestly don't know so I'm just going to go out there and make sure I do something very basic...

....enjoy it!

History stands...but should we change how history is made?

By now, most of us have heard about the IAAF ruling which essentially states that if women race using male pacers, their times will not be eligible for world records. This means that Paula Radcliffe's world record performance of 2:15:25 in 2003 is now relegated to a "world's best" time.

I completely agree that History Stands and would happily spend days arguing about the countless ways this ruling is absolutely unfair to women. But for me this debate (and a great article recently published in the WSJ) actually brings up another big question:

Why are elite runners allowed to use pacers in the first place?

For the most part, I'm still very much a beginner when it comes to running. That's why I think it's okay for me to follow the guys with the giant "sub-2:00" balloons tied to their heads when I run half marathons. Learning to pace myself is one of the challenges of becoming a runner, and sometimes I need a little help!

But elites? They are the best of the best. Shouldn't they be able to pace themselves....and in fact, isn't that part of the challenge for them when they're racing? And shouldn't they be racing against their competitors rather than just following a pacemaker for the majority of a race?

Using a hired pacer feels a little bit like cheating to me. If you are capable of running at a record pace, you should be hitting that pace on your own. The recent performances of Geoffrey Mutai in Boston and yesterday in New York--the two marathon majors WITHOUT PACERS--proves that elite runners don't need pacers to run at record paces.

History stands...but going forward I think we should change how history is made. The question isn't whether women should be allowed to use male pacers. It's whether any runner should be allowed to uses pacers at all. I think that the other marathon majors (and athletics events!) should follow the example set by New York and Boston and banish the use of pacemakers, so that running is more about race strategy and winning, rather than breaking world records.

What do you think?

Running iPod free

Finally over my miserable cold, I was so happy to start running again this week. Going through my usual running checklist, I pulled on my running kit, laced up my running shoes, strapped on my Garmin, and.....that was it. That's right, no iPod.

It's a secret I've been keeping for a while actually. Once my absolute running necessity, I randomly stopped using it while training for the Dublin Half. I can't remember what triggered it exactly....I probably just didn't have it with me one day when I needed to run. And to my surprise, I liked running without it!

This is a far cry from a few years ago, when I really believed I couldn't run without music. In fact, when I ran the Brighton Half a few years ago...I was getting ready the morning of the race when I realized I didn't have my iPod. I had never trained or run a race without it, and I panicked. Luckily my husband has his iPod with him and let me use his. Now, I have to say that we have COMPLETELY different tastes in music and under normal circumstances I wouldn't listen to any of his playlists! But I really thought that having some music was better than no music at all.

And now?

One of my running buddies said she felt bored when she ran without music. But for me....after running iPod free for a run or two, I just stopped using it altogether. I didn't use it on any of my long runs OR when I ran the Dublin Half. When I recently ran my longest run ever--15 miles--I didn't have my iPod, either. And I didn't feel bored for a single minute!

Why?

I found that when I run without my iPod, it's almost like I have room to think. I have room to focus. I can think about every single step. My rhythm, my breathing. I can talk to myself about staying relaxed, getting into the flow. Of course, my mind still wanders but then I can refocus--talking to myself, encouraging myself, cheering myself on.

Now, I'm not saying I won't run with my iPod ever again. I've read countless articles about how listening to music can improve performance or reduce the perception of fatigue. And as I try to increase my running cadence, I will probably use music to help me get to that magic 180 steps per minute.

But I'm sure that for most runs--even as my mileage continues to increase--I won't use my iPod at all. I don't need it any more, because now I just listen to the sounds of the city, the sea, and my own thoughts. I am free.

Blouses, polo shirts, jeans...oh, the things you can run in!

I was running errands yesterday, walking along the Thames. In my ill state I kept looking longingly at all the runners going by. Lots of the usual suspects, but one guy wearing shorts and a t-shirt caught my eye. He didn't seem all that unusual but rather than the typical runner's track shorts + technical tee, he wore surfer shorts--like the kind you would wear to the beach--and an old cotton shirt with a "DM" shield across it. Danger Mouse, I guess??

Seeing Danger Mouse guy made me think about all the crazy things I've seen people run in. As runners, I think we see people running in strange things all the time, especially at races. Once I was on the Southbank when suddenly a gorilla ran past me! I thought I had imagined it, but then a few minutes later, it was followed by another, then another, then hundreds. It was surreal, but the occasional race number finally made me realize I had stumbled upon the Great Gorilla Run. In recent races I saw two guys running dressed as matadors (volunteers at the water stations kept shouting OLE! as they went by) and someone with a very large daffodil bouncing up and down on his head.

But as a girl who would spend all my extra pennies on the latest running gear, I'm always surprised by the things I see people running in just for everyday. Like guys in shorts and a polo shirt, looking like there were sitting on the sofa just a minute ago and thought, "I should go for a little run"...and then just got up and went running! And I recently stumbled on a blog called Jogging Jeans that--you guessed it--features people running (AND RACING) in jeans!

Jeans I can kind of understand since while uncomfortable, they are pretty indestructible. But this summer I saw ladies wearing lovely, lacy blouses when running, the kind you might wear to a summer party. And a few weeks ago I saw a girl wearing a very nice cardigan on her run, layered over the top of her t-shirt. I guess they both served their purpose of either keeping you cool or warm, but I'd worry about getting my nice clothes all sweaty and gross.

Nothing usually comes between me and my technical kit, but you know what? I really love seeing people running in random clothes. One, because I think people have a right to run in whatever makes them feel good...whether you're a fastinista or a jeans jogger. But more importantly it reminds me that running is something that anyone can do and that you actually don't need any special clothing or equipment to do it. These days even running shoes are optional! And this amazing inclusiveness is one of the reasons why I love running.

Who knows? Maybe one day I'll find myself in a pinch where I HAVE to run but have forgotten my running kit (sounds like a pre-race nightmare actually)....and you'll see me running reluctantly along the Thames in my Chuck Taylors and jeans. But I think me racing in a gorilla suit is more likely!

Oh no! I've forgotten how to run!

Today I ran for the first time in over a week. It's the longest break I've had in a while, brought on by a little traveling and an annoying cold. I'm not quite over my cold yet, but felt okay enough for an easy run.

I anxiously put on my running stuff and then dragged my feet for a bit, finding random things to do around the house. I was nervous about going out because I kept thinking....what if it hurts, what if it feels like it did when I just started running? What if I've forgotten how to run??

Sounds silly, I know. But for some reason I always feel that way after a break.

Maybe it's because...it took me so long to get where I am now. I ran for about a year before I attempted my first 10K, and 14 months before my first half marathon.

Maybe it's because...I took about 2 months off after my first half marathon, leaving me little time to prepare for my next race. I had to scramble a bit to get back up to speed. And it was tough!

Maybe it's because...I had to stop running for about 6 months after an injury. And when I did start running again it really was like starting from scratch. Almost like I'd never run before.

Maybe it's because...running, specifically improving and getting faster, has never been easy for me. It's been small steps all the way. And if I take a break, I might move two steps back after busting my ass just to move up one.


But eventually I did head out, and ran 3 miles along the seafront. Still feeling tired and going quite slow, I was happy to find that I DID remember how to run. As easy as putting one foot in front of the other. And while it wasn't how I felt a week ago, it felt great nonetheless.

I know that breaks from running will be inevitable, but I don't know if I'll ever stop worrying about it when it happens. But when it does, I'll remember how amazing it feels when I'm running at my best...because that is definitely something I can never forget. And worth the pain of trying to get there again.

The best-laid schemes of mice and (wo)men

So it's week 4 of my 7-week training plan. Instead of running 15 miles on the seafront right now, I'm blogging on the sofa in between sniffles and a few pathetic coughs. I keep asking myself, how in the world did I get here after my careful planning?

I did really well my first two weeks--hitting my pace targets, doing reformer pilates and lots of dynamic stretching. But the last two weeks I started to slide. Patchy training a few weeks ago when my hubs was on holiday. Then went to Glossop (yeah, I didn't know where it was, either) this week to visit a dear friend, only to return with a miserable cold! I thought this whole running thing was supposed to make me impervious to sickness!?

Could it have been 6 days since my last run, with only 3 weeks to go until the Poppy Half?!

Not only that, I'm struggling with TWO of my three "get in the best shape of my life" commandments! Eight hours of sleep a night has been okay. Not too hard to do when you're on a career break. But eating healthily? Not so bad when I'm at home but when I'm eating out with friends it's hard! I don't want people to think I'm being difficult! And drinking enough water? Sounds easy but I just don't think about it. Ever. Even when I keep a bottle full of water right in front of me.

So not the best start to my grand plan, and considering my ongoing obsession to run my next half in under 2 hours--and the fact that I probably need another day or two to recover from this cold--I'm starting to freak out a little bit. Will I be under-trained for the Poppy Half?!

Fear not, this is just a random freak out. So.... *deep breath in*

I'm going to relax and let myself recover from this cold, then ease back into my training. I'll start fresh with my "best shape of my life" commandments. And who knows, these last few weeks may have done me some good! Better to train too little than too much, right?

I'm sure this won't be the only time my cozy plans come crashing down, and besides....I simply refuse to be turned out!

My grand plans for the Poppy Half (and beyond!)

I've had a week to reflect and recover, but now I'm ready to RUMBLE!

My GRAND PLAN is a long term blueprint that carries me through until my first marathon in May 2012. Phase I starts NOW.

Phase I
I have 7 weeks until the Poppy Half and I want to continue building a strong running base. So my running volume is staying largely the same but I'm adding strength training and dynamic warm ups. I've decided to try reformer pilates (pilates with weight resistance) and then a day of traditional weight training.

My inspiration for this plan came from Runner's World ultimate training plans, and one of my favorite running websites, Strength Running (http://strengthrunning.com/). I'm going to use this as a high level guide, but will make adjustments based on how I feel....and how my body adjusts to the new changes.

Phase II will be training for the Brighton Half in February. I'll add swimming on my easy days in anticipation of doing a triathlon one day. (Although for me, cycling will be the real challenge!)

Phase III will be training for the Edinburgh Marathon in May. Hopefully I will have a good solid running base by then, and be ready for those truly long runs!

And then who knows what's next?

So it all kicks off tomorrow, and of course I'm still trying to follow my 'Get in the best shape of my life' commandments. I'm excited and scared, but now that I have the time to do it, I'M GOING TO DO IT!

Lessons learned from the Dublin Half

Why, why, WHY didn't I break 2:00 hours? That's the question I've been asking myself the most often since I ran the Dublin Half on Saturday.

I know I shouldn't be disappointed. This was my first half since my injury, and I got a PB by about 6 minutes. But I thought I had done more than I needed in preparation for this race. More total miles. Highest weekly volume. Longest ever runs. I'm pretty sure I had that sub-2:00 in me, but where was it on the day?

I've had some time to reflect, and I think it comes down to 3 simple mistakes on race day:

1. I didn't have a race strategy.
This seems elementary and I'm not sure why I didn't....but I just didn't. I remember thinking that I would just run and listen to my body. Settle into a comfortable pace. Maybe it stems from my first two races where I didn't even wear a watch! And part of me just wanted to run and enjoy, not keep looking down at my pace (which of course, I did anyway). Maybe I thought that I had trained enough not to worry about it. Whatever the reason, I just didn't think this through. I didn't have a plan for the start. I didn't have a plan for what I would do if I wasn't on pace. No plan.

2. There was a big hill.
My friend told me that the race was in a park, mostly flat. The race website also didn't talk too much about the course. So I just assumed it was flat and didn't train for any hills at all. Boy, was I surprised when I noticed around mile 4 there was a hill ahead. It wasn't especially steep, but it was massive. At least it was in two parts, where it leveled off for a little while before climbing again. I wasn't prepared for this hill in so many ways--I didn't train on hills, I didn't know the best way to run it, I didn't know what I was supposed to do now that it was here. I panicked. In the end I tried to push and keep pace on the hill. Wrong move. It totally zapped me and I really struggled during the middle of the race. There was also a cheeky hill in the last mile to get to the finish line. It destroyed my chances of finishing with a strong final mile.

3. I ran the first few miles too fast.
An amateur error and I should have known better. I thought I had learned this lesson long ago when I was running a lot of 10Ks. In one of my early races, I started off way too fast at someone else's pace and just died at the end. From then on I knew I had to just keep a steady pace at the beginning. Even when I train, I always do better when I don't go too fast the first 3 or 4 miles. I then find it much easier to pick things up.

After mile 3, I looked at my watch and saw my pace: 8:40/mile. Not fast for most people, but that's like light speed for me! I should have slowed down then, pulled it back. But I didn't. I was feeling good, and  I had trained so much. And a small, little voice in the back of my head said, Maybe I've done it! Maybe it's happened! I've morphed into an amazing runner and this is my new pace now. This is easy. I'm going to get faster and faster. Hooray! For a few glorious miles, I believed! Of course, reality hit in the second half of the race.


So what have I learned?

Have a race strategy. No matter how simple, I should have a plan and stick to it. I should also have an idea on what I should do if things go wrong.

Know the course and train for it. I was too lax about it this time, and I didn't even think there might be a hill. From now on I'll take time to research the course, get thoughts from other runners, and then train for whatever obstacles are there. Oh, and I should probably be doing hill training anyway!

Don't start off too fast. In fact, err on the side of being slightly slower. This has been proven to me time and again, both in training and races. Resist the temptation. Don't do it.


So Dublin has been the key to helping me understand what I need to get right for my next race, in fact--for all the races I'll be doing in the future. And I've quelled that little voice and accepted the reality. No matter how hard I train, I won't magically turn into a fast runner overnight. I will have take it a step at a time by doing things the right way--including running smart races--and hopefully one day I'll get there.

I still have dreams of running a sub-2:00 half marathon, and my next chance will be in 7 weeks at the Poppy Half Marathon on 13 November in Bexhill-on-Sea.

I'll be there and this time....I'll be ready to race.

Rest Week Review: National Lottery Half Marathon, Dublin - 17 September 2011

On Saturday I ran my 3rd half marathon in Dublin. The race was suggested by my colleague and running buddy who has family there. It was near the city center and I'd never been to Dublin before so I thought....why not?

Not a huge amount of contact from the race organizers before the race, as the half is just part of a race series leading up to the Dublin Marathon in October. But I got my race number on time the week before the race, which is all I really worry about!

The race was held in Phoenix Park, a walled park at the edge of the city center. Our taxi driver told us that it was the biggest walled park in Europe. There was a shuttle for runners from Parkgate Street, which is near the park entrance, to the race start. Since our hotel was about 2 miles from the park, we took a taxi and asked the driver to take us as close to the race start as possible. Unfortunately they had started to close off some of the roads in preparation for the race. So while we made it into the park, we and others who had parked their cars nearby were left with a good 15-20 minute walk to the race.

The race had a good atmosphere with everyone trying to keep warm in the chilly temps. I headed straight for the toilets and while there seemed to be at least 30 or 40 port-a-loos, it was a good 20 minute wait. By then I had just 15 minutes to get to the race start about a 5 minute walk away through a field.

Runners arriving near the start in Phoenix Park

There were 3 waves for the race: 1) sub-100 minutes, 2) 100-120 minutes, and 3) 120 minutes plus. The 'pens' were clearly marked with the wave times and there was more than enough spacing in between. It was great not to feel like you were being squashed in. No pre-selected pen assignments--you could just find the wave that suited you best. My buddy and I decided to start at the back of wave 2.

Then we were off! The start was a little late but it didn't take us too long to cross the starting line. As always it was quite crowded in the beginning but thinned out after the first few miles. About 8,500 runners meant it wasn't too crazy but consistently busy from start to finish.

The park provided lovely views throughout the run, but unlike street races there weren't too many spectators along the course. Around mile 4 there was a mildly ascending but relatively long hill...and there was also another one in the final mile just before the finish. Otherwise the course was mostly flat with some downhill sections. Water stations were every 3 miles as advertised.

Lots of crowds and cheering at the finish. After we crossed the line we were led through a finishing area where we collected a goody bag, technical t-shirt, bananas, water and gels. The same shuttle buses were available to take runners back to Parkgate Street after the race.

Overall I thought it was a great race. My only small quibbles were:

1. Organizers could have more clearly stated the distance to the race start from the park entrance (we would have taken the shuttle if we had known it was such a long walk to the start)
2. There were no race medals! Not the end of the world but always a nice souvenir
3. Getting an Asics technical t-shirt was great but unisex sizing means mine is actually too big for me to wear!

Overview:
A well-organized race in a beautiful park, close to Dublin city center. Looped coursed on paved roads. Not a hilly race but a long hill in the first half plus a hill in the last mile to the finish. Worth considering if you are looking for a race just a short plane ride away.

Stats in 2011:
Date: 17 September
Entry Fee: €20
Number of runners: 8,500
Timing chip on race number
Goody bag + technical t-shirt - no medal

A sub-2:00 half - are the odds in my favor?

I've run almost 403 miles since the beginning of June to train for the Dublin Half Marathon this Saturday. But has it been enough for me to run 13.1 miles in under 2 hours?

This race has been a long time in the making. In July 2010, I was feeling great about my training. I'd done two half marathons already with the goal to break 2 hours at the Royal Parks Half Marathon in October. I had finally gotten myself a GPS watch, and for the first time experienced the benefits of knowing my pace. Not only did the times on my training runs seem to be dropping, but I was also doing strength training, boxing and yoga. Gone was the tiredness that I experienced when training for my very first half, so I didn't feel like I was overdoing it.

Then it happened. Running through Hyde Park with some colleagues one day, I felt a twinge on my run. Okay, so I admit it. It was more than a twinge, and after we stopped at a traffic light it really hurt to get going again. But I ignored it, figured it would go away and that I could just stretch it out when we got back to the office. By that evening, I had to call my husband to pick me up from the tube station because I didn't think I could walk home. To make a long story short, after about 3 weeks of denial and rest, I finally went to see a physiotherapist. I couldn't run without being in pain and had to miss the Royal Parks Half. By the time I had recovered and started running seriously again it was January 2011, it felt like I was starting again from scratch.

So here I am almost a year after I should have done the Royal Parks Half, with the same goal of running a sub-2:00 half marathon in Dublin. I'm happy with where I am but there are some worries:

• My running has been far from perfect. Missed some runs in my training plan, and while I had some good runs, I feel like I had an equal number of bad ones! Not sure if I ever got to the point of feeling really comfortable on my long runs, and for many I didn't even hit my target pace.
• I didn't cross train or do strength training this time around. I worried that I was just doing too much when I got injured, so this time I focused solely on running. But has that been to my detriment? Would I have been stronger if I had cross trained?
• I spent my taper week on holiday in Prague. This was an unplanned break at nearly the worst time, but I couldn't pass up the last minute opportunity. Long walks in the heat on cobbled streets and running on the treadmill for the first time in months was probably not the ideal way to spend my taper week!

But at the same time there are things that I have never done before which I hope will get me to the finish line faster:

• I hit my highest weekly volume of 36.43 miles. Previously I never ran more than about 23 miles a week.
• For the first time my longest long run was more than half marathon distance, 14.52 miles. I did 14-mile long runs 4 times, versus a maximum long run of 11 or 12 miles.
• Being on a career break means that I am more well-rested than I have ever been! I consistently get an average of 8 hours of sleep.

I know I'm ready to run in Dublin, but what are my chances of breaking a sub-2:00 half?


Whatever the outcome, I'm really happy to be where I am at the moment with my running and fitness.....and I promise you it will only get better from here! No matter what, I know I will finish this race. I have absolutely no doubts about that. I'm comforted by the fact that if I don't run a sub-2:00 half this time, I have the Poppy Half in November, Brighton Half in February...and the rest of my life! Because I'm not going to give up until I do it!

Dublin here I come!

Top 5 Running Hotspots in London (for this runner!)

I've been based mostly in London these last few weeks, which means more time than usual wading through crowds and chaos. And not just when I run. So I thought it would be a good time to write about my top 5 running hotspots--traffic hotspots, that is!

These are places in London that are busy year round, but absolutely crazy during peak seasons. You should avoid them at all costs but if you absolutely can't (or like me, naively think you can make it to the other side alive) then dive in with caution. And remember you're likely to miss out on your magic mile PB or struggle to hit your target pace if you do!

One small disclaimer--London is a big place and these are based only on places where I run, mostly along the Southbank which is near to where I live, and Piccadilly Circus, where I used to work. I'm sure there are a lot more hotspots (and some even more treacherous) than the ones in my top 5.

So, counting back from 5:

5. Hyde Park Corner, crossing from Constitutional Hill to Wellington Arch. Okay, not the worst in terms of crowds although there are always tourists around...but if you *just miss* the traffic light, you will be stuck for ages! You'll have to wait not once but TWICE, because the first crossing just takes you halfway, and then you need to wait again for traffic coming from the other direction. I'm not advocating risking your life, but do cross if you it's clear and you have ample time. And if not, don't forget to stop your watch!

4. St. James' Park, the entrance near Buckingham Palace. If you run around Green Park and then decide to go into St. James' Park (or vice versa), you have to cross The Mall.  The crossing nearest the fountain is one many runners use. The traffic light's not too bad and you can usually sneak across, but the entrance to the park is not very wide and filled with tourists. And to make matters worse, it's a downhill slope towards the pond. Just remember not to go in too fast and veer right, away from the crowds.

3. Thames Path Walk, behind London Bridge Hospital. Going West on the Southbank just before you come to London Bridge, there is a pathway just behind London Bridge Hospital that narrows before you either go straight and up the stairs to London Bridge, or left towards Southwark Cathedral. It's tough to go around people because there's just no room, and the sharp 90 degree turns means lots of chances for near-collisions. My one and only collision happened here!

2. Clink Street, from Southwark Cathedral to the Clink Prison Museum. Narrow with twists and turns, and always packed with tourists and regular commuters. Sights like the Golden Hind and Winchester Palace mean people also mull around in big groups. To top it off, cobblestones might add to the quaintness of the street but they are a runner's worst nightmare! They are really uneven in some spots, so challenging to run on and even worse when in rains. Navigating through the crowds AND having to watch your step always makes it tricky! Plus, LOTS of vans park to make deliveries here to the nearby restaurant, making things extra crazy.

1. The London Eye, in particular the area from Westminster Bridge to the London Eye. The chaos starts with all the random street performs as you approach the London Eye from the East side. But the real fun begins right when you hit the Eye itself. Crowds queuing up, people buying tickets, lots of large families, the London Aquarium and McDonald's, more tourists heading down from Westminster Bridge towards the Eye...the list goes on and on. And everyone moving so very slowly, looking around but not around them. At peak times this is the one place on the Southbank where I have to stop and walk. Definitely avoid!

So there you have it, my top 5 running hotspots in London. Run through them with caution! :) It's worth mentioning that if you get up early enough you can avoid a lot of the madness. (Early is always tough for me....)

So tell me, what are your top running hotspots? Either in London, Brighton or wherever you are!

My Three "Get in the Best Shape of My Life" Commandments

Been away from the blogging world for a bit but happy to be back! Had a great week in California with my family (my 1 year old niece and 3 year old nephew were exhausting--don't know how you parents do it!) and it took a while to settle back into things once I got home. Plus one big change...I resigned from my job and my last day was on Friday! After being there for 6 years it was strange to go through all my junk and pack things up, but the timing was right and it feels almost like a fresh start. I'm lucky to be able to take a short career break but it still feels strange right now. What will I do without a Blackberry?!

I'm going to spend a little time coming up with a list of all the things I want to accomplish over the next few months but there is one thing I'm already sure about: I'm going to take this opportunity to try and get in the best shape of my life!!

Now, this is no easy feat for lots of reasons. One being that once upon a (long) time I was in really great shape as a member of my high school swimming team! My friends have pointed out that trying to be 18 years old again is impossible (don't ask me how long ago that was, because I won't tell!), but I'm going to do my best now that I have the time to put into it. I have no excuse not to try!

So I've come up with Three Commandments for me to start following NOW. Why three and not ten, you ask? I want to start with small, simple changes that I can continue with once I do re-enter the working world. All of these might be no-brainers, but the fact is that I haven't been doing any of these things. And I hope actually doing them will make a difference to my running and general fitness. So here goes:

1. Get 8 hours of sleep every night. I'm a night owl (and a procrastinator) so it's always easy for me to lose track of time, especially when I'm caught up in nothing. Will make sure I get to bed on time so I can wake up early enough to have breakfast before I run.

2. Drink 1 liter of water everyday. I always struggle with this one! I don't drink too much other than a few cups of tea or coffee, and whatever I have when I run or exercise. One liter doesn't sound like a lot, but according to this formula from Runner's World it's more than enough for me. This is on top of what I drink when I run.

3. Eat as healthily as I can. Another tough one. Eating is big thing for my family--it's usually the main theme when we all get together. And although I'm a foodie I don't like to cook, so with long hours at work we usually go for convenience over quality. I've enjoyed reading about the perfect runner's diet on Jason Fitzgerald's great website, Strength Running, but all that feels a little too complicated for me right now. So while I'm going to start heading in that direction, I'm going to just start with a few sub-commandments:

• Watch my portions. Believe it or not it's hard to remember not to eat the same amount as my 5'11" husband. This is the biggest thing for me, making sure I eat enough to properly fuel my training but not enough for someone twice my size.
• Don't eat too many sweets. I can easily eat a bag of sour gummy candies in one sitting. And on Friday I *did* go to the amazing Hummingbird Bakery to get some celebratory cupcakes (red velvet and black bottom, my favorites). I won't cut these things out completely but will save them for special treats only.
• Make fruit and veg the largest part of my diet. I'm not a vegetarian but I'm generally pretty good about eating vegetables. Will just try not to eat too much meat. I don't think that I could ever cut out dairy but will try not to eat too much cheese!

So there they are, small changes I hope will start to make a real difference. These are outside of my fitness goals! Still working on them but here's what I'm thinking at the moment:

1. Continue to build my running base, eventually getting to about 50 miles a week.
2. Start strength training again. Gave this up after injury but I know it's important to do this if I want to stay injury-free.
3. Integrate yoga back into my training plan. The stretching used to make a big difference and was great on my rest days.

Of course, my most immediate goal is to run a sub-2:00 half in Dublin.....just 3 weeks left!

So whaddya think? I know all of this isn't going to be easy but I'll be excited to share my progress. Would also love to hear about any small changes you've made that have made a real difference to your health or training!

You think you're gonna have a bad run? Then you'll have a bad run....

I've been really happy with my running these last few weeks, with no motivation issues. In fact, I felt like I was getting better and better with each run! But this morning I just didn't feel like running AT ALL. I dragged my feet (more than usual!) and could not bring myself to even think about intervals. I don't know if it's because I'm about to go on holiday....or the depressing scenes around London and the UK that played over and over again on the news this morning.

I knew, JUST KNEW that if I did intervals they would be bad. So instead of my planned 5 mile run with intervals, I decided to do a 6 mile fartlek. Figured the extra mile would be good since I won't be able to run tomorrow, and the fartlek would let me throw in a few random sprints when it wasn't too crazy on the Southbank. How easy it is to just avoid something you're supposed to do!

Not the worst run I've ever had (like when I wasn't fueling properly), but I just never really felt comfortable. I definitely didn't feel the flow, not for a moment. Looking back though, I'm sure my lack of motivation and just that feeling of "why do I have to run?" contributed to my general blah-ness out there. If I had kicked myself in the ass I'm sure I would have felt differently. I've read so many articles on self-belief, visualization, mental toughness...and how it's just as important as physical training to set yourself up to do well. I thought I was going to have a bad run, so I DID have one! So next time I'm feeling reluctant I'm going to give myself a stern talking to! I'll remember my injury and tell myself how lucky I am just to be running! HA!

I'm off to California tomorrow morning....so excited to see my family, in particular my niece and nephew. I'll be busy spoiling them over the next week, but will definitely find time to squeeze in a run or two.

Ca-li-for-nia here I come....right back where I started from.....

Stay safe, London. I'll be thinking of you!

My first 14 miler and only 6 weeks left....

After last week, I decided to switch my long runs to Saturday so that I could stretch my legs with an easy run on Sunday. Yesterday I was up early to have breakfast before going back to sleep. I was really more in just a semi-conscious state but it was nice to think that I wasn't really getting up too early! I actually made it out the door before 9am with my Nuun and 2 High5 IsoGels.

Instead of making several loops along the seafront, I decided to see how far out of Brighton I could run. I went past Brighton Marina for the first time and while it was nice to have pavement to run on, it was hilly (at least, hilly for me!) and right next to a busy road. I had a good 5 miles or so before I started to slow down a bit, hampered by the ups and downs. But overall I still felt okay and was happy when I could finally stretch my long run to 14 miles!

My longest ever run and probably the highlight of week 10. Really excited to finally go further than half marathon distance. My running volume was the highest ever for me too--36.2 miles--and while I'm not quite hitting my target pace for the long runs yet, overall I'm feeling good. Can't believe that I have just 6 weeks left until the Dublin Half. With a few holidays scheduled from now until then, I know they'll fly by!

Oh, and a footnote to my review of High5 IsoGels. Definitely easier to take than traditional gels, I felt they took a while to kick in, about 15-20 minutes. I've used them on a few runs now including yesterday, and while I really like the liquid form I have to say.....IsoGels are off my list. Compared to the Kinetica and PowerBar gels, they work too slowly and don't give me the same sustained burst of energy. A little disappointing as I really liked the idea of a non-gel gel...

Could I be starting to feel the flow?

You've probably heard of flow, sometimes referred to as "being in the zone". One definition of flow from the LIVESTRONG website is:

A state of effortless concentration that results from a period of intense focus. It is the goal of all sport psychology because athletes report being in a state of flow during their best performances. Flow begins at the point that focus stops becoming difficult and starts becoming easy.

I've read a lot about flow but thought it only applied to athletes, those that have the capability to do amazing things at an unbelievably high level. I just always hope to feel good when I run, and so far this week I have.

Wednesday's steady run felt good despite the heat. My goal was just to keep an average pace of 9:45/miles for 7 miles. Can't churn 'em exactly on pace yet, but towards the end feel like I settle into a pretty good rhythm.

Yesterday's 6 miles of "controlled discomfort" was tough as I spent the first few miles running into the wind. Just haven't been able to find a way to overcome it! Pretending that the wind is not there doesn't seem to help. But once I changed direction I was probably helped a bit by a nice little tailwind. Goal was 1 mile warm up, 4 miles at half marathon pace (9:09) and 1 mile cool down.

Had a stitch through part of the run (maybe I didn't wait long enough after eating 2 slices of toast with peanut butter and honey). But I try to run through stitches so I can deal with them during a race if needed. 

Before this run I warmed up with a cannonball as recommended by @runlikeacoyote. I couldn't do the Rockies (well, I tried but I almost fell on my face!) but I was amazed by how the other exercises helped me to loosen up, in particular in my hips. I'll be doing this again and will definitely work on those rockies!

While these runs definitely felt good, I actually think that for a few brief moments on these runs that I might have been in the flow....a glorious minute or two when I felt like I was running--really running--with almost no effort! When I run I *DO* talk to myself and say things like "flow" and "relax" and "rhythm" but nothing really happens. I do it more to stay focused and stop my thoughts from drifting too much. So this happened without any expectations and almost no realization until I thought, "HEY, this is feeling different, feeling GREAT, feeling like I'M A RUNNER!"

Could a natural born shuffler like me actually be feeling the flow?! Is it really possible for ME to have effortless concentration?

All I know for sure is that I'm feeling good!