Eureka! The revelation of week 9

I had some plans today, so this week I moved my long run to Saturday. After some frustrating runs last week--and a particularly rough long run when I totally fizzled--I spent this week testing out my new fueling strategy. No, nothing complicated and scientific...I just made sure I had a real meal before my runs. On Saturday it meant that if I wanted to beat the crowds on the seafront, I had to get up EARLY. Well, early for ME on a Saturday. Up at 7am, I stumbled in the kitchen and had two pieces of toast and a cup of tea for breakfast. I debated on whether to go to bed for another hour, but hung in there!

I left for my run about 2 hours after eating (don't know if I could've gone out a little sooner but I'm a procrastinator!) armed with Nuun in my water bottle and 2 gels. Still slightly apprehensive, I was encouraged by my other runs this week, and decided to go with the following game plan--try to settle into target pace (10:00/mi) as soon as possible, instead of getting stuck in low gear. And just think to myself, relax and get into the flow!

I didn't quite hit my target pace, but overall I felt SO MUCH better during this week's run. I felt pretty good the entire time, and that was even with a surprise hill near Brighton Marina. I was especially happy that I was strong enough at the end to pick the pace back up. Tired, but strong. A world of difference compared to last week when I felt absolutely drained.

So long run yesterday meant I had an easy 3 miles today back in London. Nice to have a relaxing run along the Thames, and felt good getting my legs going after the long run yesterday. Maybe I should always have an easy run after my long one!

Week 9 has gone well, and a weekly mileage of 32.5 is my highest ever! And of course, my big revelation for the week is that I must have a real meal before running. Yes, even if it means I have to get up early! It's made a big difference to my energy levels before running, even compared to energy beans or drinks. I feel like being well fueled gives me a better chance of a good running day--and that's great! Eureka!

Rest Day Review: Craft Action Vented vs Nike Dri-Fit Embossed - which t-shirt is better for a petite runner?

There's been lots of blogging and twittering in recent days after Runner's World published an article called 'Fastinista'....a surprising debate on what's acceptable to wear when running. I'm amazed that there are some women who feel so strongly that wearing skirts is wrong! Personally, I wouldn't wear a skirt to run but I think people should wear whatever makes them feel good!

I feel good in technical running wear that ACTUALLY FITS. Maybe this has never crossed your mind because it's never been an issue, but it can be challenging for someone who is 5'1". Everything is frustratingly long! So today I'm going to review two running t-shirts to see which has the best fit for petites: the Craft Action Vented T-Shirt and the Nike Dri-Fit Embossed T-Shirt.

Craft Action Vented T-Shirt: I bought this t-shirt during the great sale at Sweatshop Online for only £9. That alone was enough for me to give it a try. I picked this shirt because the cut seemed fitted, and it had raglan sleeves (sleeves without the shoulder seam). I find that raglan sleeves accommodate my broad (yes, broad!) shoulders more comfortably. Like is says in the name, this t-shirt has strategically placed vents to help keep you dry--on the upper back, under the arms and at the bottom. It's a very close-fitting shirt--clingy but not compressive--and the neckline is high but not uncomfortable. While the length of the shirt is still longer than I would like, it's not too bad and I think the tight fit stops the shirt from hanging down two low.

Craft Action Vented T-Shirt

Proper fuel = better run

I ran again in the evening last night to continue testing my fueling theory. A few meals under my belt and a reasonable level of hydration...and hopefully I wouldn't run out of steam like I did last week. Conditions were nice on the seafront but a little muggy. Not too bad for a 5 mile tempo run: 1 mile warm up, 3 miles at 9:09/mile half marathon goal pace, 1 mile cool down.

Was really happy because the run felt good. Tried to make sure my warm up wasn't too slow, and settled into a pace quickly. Continued to feel strong at the end and was happy my "controlled discomfort" was a bit faster than half marathon pace.

Last week's bad runs and some experimentation this week have made me realize two important things:

1. Fueling properly is important before I run, and for me that means a meal. Sport beans or drinks aren't enough after a night's sleep
2. I have a few miles to lock in my pace. If I get the pace right at the start, it's much easier to stick with it and even speed up. If I start too slow OR too fast, I will end up dragging in later parts of the run.

I'm doing my long run tomorrow instead of Sunday, so plan on getting up early (really, I will!) to eat a good breakfast before running a few hours later. Let's see if my run feels better that it did last week!

Duh....night owls run better at night!

I am definitely, absolutely not a morning person. I don't like getting up earlier than I have to, I HATE early morning flights, and I even set my alarm based on the number of snoozes I think I'll need. A night owl through and though, I usually get my second wind around 10pm. The clock chimes and I suddenly morph into a creative, productive individual and finish everything I should have done during the day.

Despite my natural tendency, I've always preferred to run in the morning. It's a fight to get myself up early enough before work, and sometimes I just can't do it. But when I run in the morning I start off the day with a feeling of accomplishment, like I've already completed the one thing I absolutely had to do. And best of all I don't have to worry about when to squeeze my run in later in the day, or worse--miss it all together because it's a late night at work.

I've noticed the last few weeks that some of my better runs have been later in the day. Sometimes at lunch, sometimes in the evening--just not first thing in the morning. I might struggle with stiffness, stitches or other random niggles, but I never have that feeling of zero energy like I do in the morning sometimes. Yesterday, I did my steady 6 miles in the evening after work, and felt GREAT. I was able to set a good pace at the beginning, had a comfortable rhythm during the run, and felt strong at the end.

So different to last week, when I ran in the morning and felt like I was starting to struggle a bit. That's when it hit me.....maybe I'm just not a morning runner! I'm a night owl, and night owls are best at night!

But I don't think the answer is that easy. I *actually* think it's down to having enough fuel in my tank. As my runs get longer, I do better when I've eaten real food. I run better later in the day because I've had a meal or two under my belt. The sport beans or energy drinks I usually have in the morning just aren't cutting it.

So how can I test this theory? Well, I'm running again this evening and hope to have another "Yes, I AM a runner" run. And then on Sunday, I'll do my long run in the morning but actually get myself up early (yes, I said I'm getting up early on the weekend!) and eat a real breakfast two hours before I attempt another 13 miles. I hope that making sure I'm properly fueled to a level that is optimum for me will result in a more consistent performance. I'll keep you posted.

Of course if that doesn't work, I'll just have to run at night!

Intervals, a nagging watch, and Dakota Fanning

My 13 mile run on Sunday was a slow slog! But encouraged by a rest day and relatively fresh feeling legs, I headed out for intervals this morning. Last week I traded intervals for hill training, so it's been a while since I'd gotten my feet to move at more than a snail's pace. Intervals are never easy for me and as always my Garmin just wouldn't stop saying "speed up", but getting around the 8:30/mile mark is always good for me. I *did* rest by walking a bit in between.

I'm determined to get faster and hope intervals will put a spring in my step and help my long runs. Week 9 has begun...

OH, and celeb spotting! As I ran past Brighton Pier on the way back home I saw Dakota Fanning! Surrounded by her entourage and sporting a pixie cut, she was eating chips! To make sure I wasn't hallucinating from a tough interval, I googled and found she's filming in Brighton! http://www.celebrything.com/socialite-life/dakota-fanning-bundles-up-on-the-set-of-%E2%80%98now-is-good%E2%80%99-photos/

Believe it or not, Dakota Fanning is not my first foray into celebrity spotting on the run. While running in London I've also seen Eddie Jordan and David Cameron. OK, not as exciting as seeing Sporty Spice at a Giraffe restaurant on the Southbank....but sure helps to make a run memorable!

Have you ever spotted someone famous while out on a run? Tell me who!

13 miles but still wishing for my pre-injury self

I was really excited about my run today, as it was my first EVER 13 mile training run. Prior to today, I never went more than 11-12 miles when training for a half. But determined to up my weekly mileage, I've put 13 and 14 mile runs in this time to see if it helps with my sub-2:00 goal.

I did my best to eat well and stay hydrated yesterday, got about 7 hours sleep, and then went through my pre-run checklist (yes, the slightly obsessive one I shared in my last post). The weather was beautiful outside and most importantly, there were no gusty winds! My plan was to run easy (which to me means about 10-11:00/mi) and just try to do the full distance. The first half of the run was relatively comfortable, but around the 7 mile mark I realized that I was locked into a slow slog. And I don't know about you, some days once I set a pace it is SERIOUSLY set, and I find it hard to really break out of it. I didn't get my second wind (after a 2nd gel) until mile 9...and by second wind I mean I no longer felt like I couldn't take a single step more--I felt like I could at least continue forward very slowly! Was so happy when my Garmin finally beeped that I had hit 13 miles.

Not really the run that I was hoping for and got me thinking...I don't think that I've had a really good long run since my injury yet. You know, the kind were you feel comfortable most of the way and you feel even stronger at the end? Nope, it's been quite the opposite, where I feel more like my long runs have been a struggle just to complete the distance of the week.

It reminded me that I'm still not back to where I was before my injury (a groin injury--left adductor and hip flexor), when I was really starting to feel like I was running well and getting faster. Take a look at my last long run, just about 1 year ago:

I was doing 9 miles at a sub-10:00/mi pace, and finished strongly at the end. A big difference compared to my long runs now. I starting running again in January, and thought I would have a good solid base by the time my training for Dublin started...but maybe I've overcooked it a bit. Wonder if it's worth reducing miles, focusing on quality....and perhaps try to break sub-2:00 at the Poppy Half in November rather than in Dublin.

What do you think? Sensible, or is it a just a very tired (and slightly discouraged) runner talking?

Check, check and check...only then can I run!

Easy 3 miles today under pretty good conditions--just a little light rain! The sea looked more like a lake this morning so hope it's the same tomorrow. No more running in wind tunnels, please!

Tomorrow is my first 13 mile training run! Oh, I've run 13 miles before but ONLY for actual races. Training for my last two halfs I maxed out at 11 or 12 miles. This time though, the plan is to get to 14 miles before the big day. Gusty winds meant my long run last week wasn't great, so today I'm trying my best to prepare for a good run tomorrow...eating well, drinking enough water (my biggest challenge) and not staying up too late!

As we runners know (yes, I AM a runner, right?), prep continues up until we head out. @runner795's tweet this morning made me think of my pre-long run checklist. Because I don't about you, mine is quite specific and done in a relatively set order! So these are the things I'll be checking off in my head before my long run tomorrow, from the moment I get out of bed to the moment I'm out the door:

• Eat 10 or so Lemon-Lime Sport beans and drink half glass water
• Sunscreen on face
• Running outfit on
• Hair clip in
• Sunscreen everywhere else
• Make Nuun and fill Camelbak Podium water bottle
• Toilet break (You know what I mean! Don't want random stops during a run!)
• Socks and shoes on
• Gels (IsoGel and Power Bar) in Camelbak quick grip
• Arm band for iPod on
• iPod and earphones connected and on
• Garmin 405CX on (hopefully I remembered to charge the night before)
• House key in back pocket
• Tweet!
• Sunglasses (if sun actually out)
• Step outside and connect to satellites
• GO!

Slightly obsessive, eh? And to be honest I do forget things....usually my drink and I have to turn back for it! I can imagine this will only get more complicated (and I'll only get more obsessive) when I eventually train for a marathon on day.

So, what's your pre-running ritual? Tell me all about it 'cause I love ideas!

Rest Day Review: Oakley Asian Fit Flak Jacket sunglasses

I've been wanting a pair of sunglasses for a long time, especially since I often look directly into the sun when running on the Brighton seafront (when the sun's out that is)! After a little research I thought I would give Oakley Flak Jacket sunglasses a try--seemed to have great reviews and good for both running, cycling and other sports.

I checked out the Oakley UK website and was really excited to learn that they do Asian Fit sunglasses, modified to compensate for a lower nose bridge. With my Asian nose I'm always concerned about sunglasses hitting my cheeks so I thought these would be a great option. I ended up ordering two pairs to try out (pics not to scale):

• Women's Asian Fit Flak Jacket in Lipstick Red with Black Iridium Lenses - these didn't come in black :(
• Unisex Asian Fit Flak Jacket in Black with Black Iridium Lenses - since black is always my color of choice

I did have a few hiccups with my order and it took a little longer that expected, so I was anxious by the time they arrived. 

Asian Fit Flak Jacket vs Women's Asian Fit Flak Jacket

For both pairs I could immediately tell the difference between these and non-Asian Fit sunglasses. The nose piece is a little more narrow and bigger to prop the glasses up higher so they sit better on the face. I was thrilled when I found that both pairs sat high enough not to hit my cheeks! Both glasses felt comfortable on, but the Women's Flak Jacket was slightly smaller--a little less wide with shorter arms. They fit my petite face a little better so although I really wanted to go with my beloved black (and I still don't understand why they don't make the women's in black), I decided I could live the lipstick red.

Worth mentioning that the size difference between the two was small. If they didn't have a women's version I probably could have gotten by with the Unisex.

  

Hitting the road with my new Asian Fit Oakleys

The hot weather a few weeks ago gave me a great chance to test my new sunglasses, and overall I love them.  They are very comfortable and light, and most importantly they don't bounce at all when I run--that was my biggest worry. There was no uncomfortable rubbing or headache caused by the arms, and the seafront looked crisp and clear through the lenses. Despite the heat and sweat the lenses didn't fog up at all. The nose pieces are rubberized but despite that there was some slipping after I started to sweat, and I'm sure my sunscreen didn't help! But I think this would be the same with any pair (more to do with my nose than fit) and it didn't bother me during my longer runs. I also wear over-the-ear headphones, and the sunglasses sat comfortably on top of them and I had no issues with either as I was running.

The sunglasses also came with:

- Hard case

- Soft case that also acts as a polishing cloth

- 2nd pair of nose pads in a different size

- Hydrophobic Pen for treating lenses

The lenses are removable and you can purchase different colors to be used in various conditions. The black iridium lenses work just fine for me now so I'm not planning to purchase other ones, but nice to know I can if I start doing other activities.

THE VERDICT: I would definitely recommend the Flak Jackets to any runner (they also come in a 'regular' fit), but in particular if you're looking for an 'Asian-Fit' option. They've been great so far for my petite face and nearly non-existent bridge, and I'm looking forward to using them for many years to come!

An un-tempo 5 miles

Yesterday I had a GREAT run! One of those where you feel fast and get stronger with each mile. One of the days when I want to scream, "I love being a runner!"

What a difference a day makes. I left the flat happy that the rain had passed, looking forward to my tempo run. It was the same as last week, 1 mile warm up, 3 miles at half-marathon pace (9:09/mi), 1 mile cool down. Right away as I took a few steps, I had a stitch! I was like, no big deal, have had hundreds before....I'll just warm up and be fine. And besides, I've definitely had runs where I started off feeling awful, but they turned out to be a great run by the end.

But today that was not to be....stitch eventually went away but I never really felt comfortable. I did my first two tempo miles at roughly the right pace, but then completely lost it in the third. There were even two guys casually running at about the right pace but I couldn't keep up. I get frustrated when I feel like I'm pushing myself but I'm not getting anywhere.

I was relieved when my cool down mile finally arrived, and was so tired by the end that I stopped running as soon as I hit 5 miles and walked the rest of the way home!

This week has been a bad day, good day, bad day so far! I wish I could feel more consistent!

Tourists, fire alarm, tv crew...and 6 crazy miles

I had a terrible meeting this morning! It was one of those times where you leave the room mumbling to yourself, "How could I have been so stupid?" Just one of those days, and I knew the only way I could stop scolding myself in my head would be a run. Luckily I had a enough time to squeeze one in at lunch.

Because I definitely wanted to clear my head, no iPod for me today. A good thing too, because although I knew it would be busy on the Southbank, it ended up being even crazier than I imagined! I had to get past both the London Eye and a 'This Morning' tv crew not once, but TWICE...there was a fire alarm at the Tate Modern causing tourists to run frantically out of it...and I nearly had a major collision with another runner! Nearly! Considering there were moments when I had no way to squeeze through the crowds, I'm pretty pleased with my run today.

Felt much better than I did yesterday when I just couldn't keep a brisk pace. Today I tried to stay relaxed and find a rhythm with each mile (learned about rhythm when watching the documentary on Eddie Izzard and his marathon challenge)!

Nothing can change what happened at my meeting this morning, but I'm definitely in much better spirits after my run!

Conquering the Hilton Metropole Hill...and unexplained tiredness!

So Tuesdays are usually my interval days, but I thought I would mix things up by alternating intervals and hills. I keep reading about how GOOD hills are to build strength and stamina, but I've avoided them for a long time--ever since I was surprised by a very hilly Windsor Half Marathon! (Anyone remember that hill around mile 7 that seemed practically vertical?!) Also, as a city girl I tend to run on very flat courses on pavement (Brighton seafront and along the Thames) and there aren't really hills close by.

But I decided I had to try and beat the hills because I do find that even the tiniest little slope throws me off during a race. The challenge would be to find a hill where I didn't need to use transportation to get there. Luckily, I remembered there were a few little hills on the Brighton seafront.....and I figured, little hills are better than no hills, right? So today I conquered the Hilton Metropole Hotel Hill! Can you spot it in the photo?

Yes, my hill is there in front of the hotel on the left. As it was my first hill session I didn't set any times or do any sprinting. I had a nice 1.5 mile warm up to the hill, then went up and down the hill 3 times in a big loop, ran a little more until I hit the 2 mile mark, turned round and did the hill 3 times again, and then headed home!

Not a very fast 4 miles as I felt tired today (more whinging about that later) but I have to say that my quads are feeling a little bit more tired than usual! So please, do you think:

• A good city hill for a beginner?
• Too small for hill training?
• Okay size but should do super sprints up and down?
• Why don't I just drive to the Downs and run some real hills?!?!

There is another 'hill' closer to the Marina that's about 4 times as big. Maybe I should use that one? Maybe....

On another note, do you ever have one of those days when you just feel tired but don't know why? Yesterday was a rest day, thought I ate pretty well, had a reasonable night's sleep, and I didn't feel dehydrated. So my run should have been fine, right? But it was just one of those days when even though I didn't feel like anything was specifically wrong (eg cramp, stitch), and I didn't feel like I was struggling with my breathing or anything, I just could not get myself to run any faster! No amount of coaxing seemed to make a difference.

Anyway, I guess there are always some days like this. I'll just have to make sure I rest up tonight so I'm ready for a steady 6 miles tomorrow.

Rest Day Review: High5 Isogel with Caffeine

Now that my long runs have hit 10 miles (and will continue to get longer these next few weeks) I've started using gels again. Since it's been about a year since I last did long runs, I figured it was a good time to start testing what I should use for the big race day in Dublin.

The first gel I ever tried was the SIS GO Gel in blackcurrant. Happily running along I ripped off the top, put the packet into my mouth, gave it a big squeeze....and almost choked! I was expecting something like a lightly flavored blackcurrant jelly, but it was just a super thick, very sweet goop. After the initial shock it took me a long time to get the rest of the gel down, and by the time I drank enough water all I felt was a very big weight in my stomach! Luckily it didn't make me sick, and with practice I learned to take the gels more slowly and I used the GO gels during my first half-marathon.

Since then I've continued to try new products in a quest for the perfect gel. Like most people I want a gel that is:

• Not too thick (so it goes down easy and doesn't make me feel full)
• Tastes good, eg not too sweet
• Doesn't have any adverse side effects

On my long run yesterday I decided to try the High5 Isogel with caffeine. I was excited to give it a go because it was supposed to be more like a liquid and best of all, you could take it without water! No trying more trying to gulp down both the gel and 150 ml of water, too!

Since I was doing a 10 mile run I decided just to use 1 IsoGel and take it at the halfway point. I ended up taking the gel just before I got to mile 5. It took two pulls to take the tab off (the first attempt left it dangling at the end) but thought this was similar to other gel packets (of course, it could just be me). I put the packet to my mouth and very slowly squeezed not know what to suspect, and was very happy to find that not only was it more like a liquid--it WAS a liquid! It was like drinking juice from a packet and I was able to get in down in just a few gulps. Packaging worked well and even through the IsoGel was so thin, I didn't get it everywhere and had no problems handling it. I had the Citrus flavor, and it was nicely tart and not at all sweet. It was very much like drinking lemonade!

Since IsoGel touted the fact you did not have to take it with water, I didn't. I had an initial psychological boost, but I didn't really feel it kick in until about 15-20 minutes after I took it (around 6.75 miles). After that I felt like my energy levels stayed high until the end of my run. Next time I would probably take it a little bit earlier, and time it to when I'd like to feel the benefit.

The IsoGel Citrus flavor is the only one with caffeine, and I decided to try it after reading a few articles on how caffeine can improve athletic performance. Since I'm a tea and coffee drinker I wasn't worried about side effects, but I'm not sure I felt a real difference compared to a gel without caffeine. I did feel a little bit sharper after I took the gel, but that could have been a placebo effect. I will try the non-caffeine IsoGel next week to see if I feel a difference.

I had no stomach issues at all with the IsoGel. Listed below--the nutritional info and ingredients:

Nutritional information per 60 ml sachet of High 5 Isogel -
Energy - 88kcal
Protein - 0g
Carbohydrate - 22g
Fat - Trace
Fibre - Trace
Sodium - 0.03g

High 5 IsoGel Plus Citrus
Water, Maltodextrin, Glucose, Fruit Juice 10% (Lemon, Orange), Sea Salt, Caffeine, Preservatives (Sodium Benzoate, Potassium Sorbate)


Overall, I really liked the IsoGel--not only did it taste good, but the fact that it's a liquid and doesn't require water was a big plus for me. I know that every runner is different but if you struggle with the thickness of gels then would recommend giving the High5 IsoGel a try!

I'm always interested in learning about new products so please do share your favorite gels!

Surviving a Sunday run on the seafront

I checked the weather report last night before bed, and it said dry in the morning, rain at 1000, then dry at 1300. Since I'm not a morning person I thought fine, I'll sleep in, have breakfast and do my 10 miles at 1300. Of course, by the time I finished breakfast it still hadn't rained and the report had changed to thunderstorms from 1300 until 1900! By then I was fed up with the Met Office and decided to head out, rain or not.

Conditions on the seafront have been really variable this past month, and today the gusty winds were back! Great going east with the wind in your back, but running into the wind going the other direction was miserable. :( Was headed home for the final two miles but barely moving...so I decided to turn around and run the other direction even though it meant a long walk home! Can you tell which direction I'm running based on my splits?

Still didn't get the pace I wanted (10:00/mi) but figure I got an extra workout running into the wind--and at least the rain held off. And this Sunday's run felt much better than last week, when I just couldn't take another step by the end!

Running on the seafront in Brighton is always a bit tricky later in the day, especially with all the tourists around this time of year. I try to navigate around people as best as I can, looking ahead for gaps and I usually don't have too many problems. But today was a close call...guy was standing, looking right in my direction and there's plenty of room for me to run to the right side of him. I was sure that he saw me, but right when I was passing him he decided to point at something in the sea and almost clotheslined me! Luckily I saw his arm come up and ran into it without too much drama. We both apologized and I happily got away unscathed! I guess sometimes being a slow runner is a good thing!

Overall it's been a good week...didn't hit my pace target for the long run but my mileage is creeping up. Anything beyond 22 miles/week is new territory for me so I'm happy about that. Week 7 recap:

Week 8 here I come! I have my first 13 mile training run planned!

Easy going Saturday

Terrible weather this morning here in Brighton (and the rest of the country)! But it meant I was able to sleep in with no guilt about not running, and the rain cleared in time for me to have a nice little run before dinner. Saturdays are my easy run days and I have to say, it's SO nice being able to run, enjoy the scenery, and daydream without having to worry about how fast I'm supposed to go!

Another week almost over with just the 10 mile long run tomorrow.....

Tempo Thursday and a few tasty treats

There was a bit of sunshine in London today when I headed out for my 5 mile tempo run. My plan was 1 mile warm up, 3 miles at half marathon pace (9:09), and then 1 mile easy.

Felt like I was doing reasonably well at keeping pace but pushed quite hard on the last 'fast' mile and even got a stitch. I was getting tired and thought I was slowing down!  And I'm positive my Garmin was telling me my pace was 9:11/mile with about a quarter mile to go. Need to work on staying calm and trusting my pace. And traffic lights are totally annoying--you have a good rhythm and suddenly you have to stop for ages! I never feel quite the same after a light (although sometimes I'm glad for the chance to catch my breath)!

On a tastier note, I received my order from The Feed Station yesterday! Now that I'm back into my long runs I need to start practicing with various kinds of fuel so I got a few things to try.

Clockwise from the top left:

High5 IsoGel - I haven't tried these before wanted to give them a go because they are supposed to be thinner than most gels and designed to be taken without water. Would be thrilled if this were true because I always struggle to gulp down gels and then drink all that water afterwards! I got 1 regular and 1 with caffeine. Both have electrolytes.

Jelly Belly Sport Beans - I've used these before and I really like them--mostly because they are just like candy! I've had the lemon-lime flavor which tastes great, and I usually eat some for quick energy if I don't have time for breakfast before an early run. This time I'm testing out the raspberry flavor and cherry, which also has caffeine. 

Power Bar Protein Bars - I don't know about you, but I never feel very hungry after a long run. I got these protein bars for recovery because I hope they'll be easy to get myself to eat one. They definitely make them sound tasty, with flavors like chocolate and cappuccino caramel crisp!

Clif Builders Bar - another protein bar for recovery. Thought I would try this chocolate bar too since Clif bars are all natural and supposed to be some of the best tasting bars out there.

Power Bar Gel with Fruit Juice - these have been my gels of choice for long runs. Not too much in a packet, the flavors I've tried have been nice, and I've never felt sick after using them. Also, I can find them pretty easily in sports or nutrition stores if I forget to order them. This one is a new formulation with fruit juice so I thought it was worth a try.

Nuun Hydration Tabs - I've been using these since a friend suggested them. Makes a great electrolyte drink without any carbs.

Looking forward to testing some of this out on Sunday!

Steady Wednesday

After speedwork yesterday (which I always find the most challenging) I was glad today was Steady Wednesday. Goal was to run 6 miles at steady 9:45/mile. I felt good today was reasonably steady, with an average of 9:33/mile.

I always find it hard to make small adjustments to my pace but constant Garmin-checking does help. Although I do worry that one day I might crash into something or someone!

As a PS to yesterday's interval session, @Runner795 rightfully pointed out I was going too fast! When I increased the interval distance on my workout, I forgot to adjust the pace. :( Will remember this for next week, and probably alternate between 0.5 mile intervals and 0.25 mile intervals at VO2 max pace.

On to Tempo Thursday!

Intervals along the Thames

I did intervals this morning, switching from 6 x 0.25mi to 4 x 0.5mi, with 1 mile warm up and 0.25mi rest in between. Trying very hard to get myself to sustain a faster pace for longer periods of time, and I hope I can get to mile repeats before the half marathon.

The intervals felt hard and my Garmin kept telling me to 'Speed up!' but they were good reminders for me to keep pushing. Hopefully it will be easier to keep pace next week. I love doing intervals outside rather than on the treadmill--it's such a different feeling trying to push the pace yourself! Will do this session  for a few weeks before upping the interval distance again.

Rest Day Review: Nike Tempo vs Pacer - which shorts are better for a petite runner?

I spend a lot of time trying to find running gear that fits my 5'1" frame. While I want the best technical features (breathable, flat seams, quick drying), as with other clothes I want to wear things that are the right proportions and help my short legs look longer! I have yet to find a manufacturer that makes good, technical running gear in petite sizes (if you know of any please let me know!) so I tend just go with the usual brands--Nike, Adidas, etc--and buy whatever they have in an XS.

With the warmer weather these days I'm sure we've all been wearing shorts! Running shorts are tricky for me because they are usually too long and make me look dumpy. I generally go with the shortest shorts I can find (that still leave me looking respectable)! Nike is one of the brands I wear often because if the length is okay, the overall fit of the XS is usually fine. I recently bought 2 styles of Nike running shorts - the Pacer and one I've seen a lot of ladies wearing, the Tempo.

Pacer running shorts - Currently £20 on the Nike website. The inner brief and wide waistband with tie on the outside make these really comfortable, and the rise doesn't feel too high. It's the perfect style in the hot weather when you don't want to wear something too clingy. The inseam of the outer short is 4 inches and it hangs a bit below the inner brief. I think these fit really well and the length is just about short enough. My only quibble with these is that there is no pocket for keys or other bits and pieces!

Tempo Track running shorts - These were on sale at Sweatshop Online for only £12 (vs £16 non-sale price) so I thought I would give them a try, especially since they seem so popular at the moment. Like the Pacer short, these have an inner brief but have a traditional elastic waistband with inner tie. While they are comfortable and the brief fits fine, overall the Tempo feels a little bit "poofier" than the Pacer. And although the inseam of the outer brief is shorter than the Pacer short at 3.25 inches, they hang lower so look a little bit longer.

Nike Pacer Running Short (L) and Nike Tempo Track Shorts (R)

THE VERDICT: Pacer Running Shorts WIN! Both shorts are comfortable, but for me the Pacer is the best choice for my short legs. The wide waistband was super comfortable, and the overall fit and length worked much better on my petite frame.  The Tempo shorts are going back....

Other petite runners out there, I'd be interested in hearing what shorts work for you!

(Apologies for being a little camera shy!)

Week 6 Recap

A so-so running week. Didn't hit all my pace targets but got the miles in, and it was my first week running for five days instead of four.

Total miles run: 25.78

Mon - Rest
Tue - 4.45 mi, average pace 9:42/mi
Wed - 4.09 mi, average pace 10:39/mi
Thu - Rest
Fri - Intervals (6 x .25mi), 4.34 mi, average interval pace 8:12/mi
Sat - 2.90 mi, average pace 10:57/mi
Sun - 10 mi, average pace 10:29/mi

Despite the so-so week I'm not going to complain because it's been a year since my injury and the first time I've run 10 miles since then! I am grateful to be injury free so far and I'll do whatever I can to stay that way. Next week should be more structured after I made a few changes based on the "Ultimate Half-Marathon Training Plan" on the RunnersWorldUK website.

Also have to mention that I started twittering this week, and the best part was how quickly I was welcomed by other runners and triathletes. So nice to know others are sharing your passion and pain!

10 weeks to go until Dublin!

More speed and no injuries!

I felt really great when I was training for the Royal Parks Half-Marathon last year. I was on a 16-week schedule, running 4 days a week and hitting all my targets. I was also boxing one day a week and doing yoga as part of my rest day on Saturdays. I didn't have the same overwhelming tiredness I had when training for my first half, so I definitely felt like I was making progress.

But out of nowhere while running along the Serpentine with a few of my colleagues, I started to feel pain in my groin. I dismissed it and ran through the pain, but by the time I got back to the office I knew there was something really wrong. My husband had to pick me up from the tube station because I didn't think I could make it home!

After doing so well and with just 8 weeks until Royal Parks, I was in TOTAL denial. I rested for a few weeks but every time I tried to run I just couldn't take a step without pain.  A month later I finally went to see a physiotherapist and she diagnosed injuries to my adductor and hip flexor on my left side. Not only that, she told me I should have kept moving after the injury because the resulting scar tissue was causing the pain! To make a long story short, it took a few months and many painful "massages" from my physiotherapist before I was ready to hit the road again. By then I had missed the Royal Parks Half and it was 2011.

I don't know why I got injured after feeling so good, but I worried that overtraining (boxing and yoga) had something to do with it. So this time around--after spending several months running like a newbie again--I decided that I would focus only on running rather than cross training so I could get faster (sub-2:00!) and not get injured again.

I'm currently at week 6 of a 16 week training schedule, and after I saw the training guide came out in the latest Runner's World UK, I made a few tweeks. I've re-focused more of my training at half-marathon goal pace (the magic 9:09 min/mi) with a goal of 30-35 miles per week. I previously ran about 22 miles a week for my other halfs, so I hope this makes a difference.

Runs left for the week:

• Friday - Intervals (at 8:20m/m, 4m total distance)
• Saturday - Easy (yay)
• Sunday - 10 miles (at 10:00)

To all you sub-2:00 hopefuls--what does your training plan look like? Other running gurus--any advice on meeting my sub-2:00 goal?

Short Legs. Lofty Goals.

When I was in school I HATED running. In fact, I joined sports teams so I wouldn't have to run in regular PE classes! My swim coach in high school used to make us run sometimes and I would complain "I became a swimmer so I didn't have to run!"

But it's many years later now, and when I needed a way to get back in shape running seemed like an 'easy' option--no gym membership required. And although it was tough in the beginning, I was surprised how much I enjoyed it and how quickly it improved my overall fitness. I started running with some colleagues at work, and they pushed me to try harder and even sign up for races.

So fast forward about three years.....I've done two half-marathons, lots of 10Ks, and recovered from my first major injury. I'm armed with good shoes, a Garmin 405CX and lots of drinks and gels, and back on a training program to run the Dublin Half Marathon in September 2011.

And YES, I am small (about 5'1'' on a tall day) but I've learned that I can't use that as my excuse to be slow! My friend who is a good three inches shorter whups my ass with her super-fast times (think marathon PB of around 3:30!) so she has served as motivation, inspiration and aggravation! So my goal for the Dublin Half Marathon is to break the Sub-2:00 mark!

I hope you'll join me on my journey by sharing your advice and experiences with me...because I LOVE running now and the best part is knowing there are so many other runners out there.