Strength and Conditioning Programme

This is our 4 week Strength and Conditioning programme that we are following:

Focus is building underlying strength and technique 

Warm Up

Foam Rolling

Caterpillar

Spiderman

Shoulder rotation

Overhead squat

Back Squat

Wide grip pull ups

Deadlift

Bench press

Seated cable Row

Core

Plank on the swiss ball

Russian twist on the swiss ball

Plank on the swiss ball and bosu

Cool Down

10 minutes rolling and stretching

Shoulders

Back

Hamstrings

Groin

Hip flexors

Calves

Thoracic spine

IT band

Programme devised by Roland Kemp

http://www.rolandkempfitness.co.uk

Wide Grip Pull Up Challenge.......

Angela Brown First Attempt at a Close Grip Pull Up (Negative)

Sue Foskett first attemp at a Close Grip Pull Up (Negative)......

Donna Winter on a HIGH after completing 4 band assisted Pull Ups...... Well done buddy!!!

Another buddy who is going to give the Pull Up Challenge a go Donna Winter

Melinda and I want to be able to do more than one wide grip pull up by Christmas!!!
Watch this space.....
Below are videos of our first week attempt!!

Kerry - Wide grip pull up

Melinda - Close grip pull up (negative)

Feel free to leave comments below......

Majorca Half Ironman Training.....

My training buddy, Melinda and I are doing Majorca Half Ironman in May 2014. Melinda has inspired me to give it a go. She came back from Majorca this year on such a high that it inspired me to take the plunge and enter for 2014.

I have already completed a sprint and an olympic triathlon earlier this year so I am on my way to the half ironman distance. Scary stuff!! This will be my biggest challenge yet, so, over the winter period Melinda and I will train as much as we can together to help motivate each other.

We won't always be able to train together due to work and family commitments but it definately makes a difference having a training buddy to keep you motivated.
Roland Kemp has devised a training plan for Melinda and I am tagging along and going to try and follow it too.

My goal for next year is to cross the finish line in one piece and for Melinda she is looking to improve her time from 2013.
So this part of my blogg will be all about our highs and lows of our training and what crazy things we get up too.

So far we have ran for 2 hours in the pouring rain early on a Sunday morning!! Crazy chicks.... we even sorted our route so I was able to check on the chickens and let the bunnies out:-)

We did a core session in Berkhamsted followed by a run and we got some funny looks from people as we layed our mats out to do the core session along the canal.

By Christmas Melinda and I want to be able to do wide grip pull ups. Watch this space......

Post Workout Smoothie

Peanut Butter, Strawberry and Banana Delight.....

It is important for your post workout shake to contain protein for muscle repair and carbohydrates for glycogen replenishment and essential fats.

Consume your post workout smoothie/shake within 30 minutes of completing your session.

The reason for this is because of the 30 minute window where the body is very receptive at replenishing energy stores becauses the blood flow is high and the glycogen building enzymes are most active.

1 x Banana

1 x Tbsp of Organic Peanut Butter

50g Strawberries

200ml of Light Soya Milk/semi skimmed

3 x ice cubes

Blend ingredients together and enjoy:)

My First Triathlon - Eton Dorney Sunday 29th September

Coach Roland, Melinda and I entered the Eton Dorney Triathlon. Coming back from holiday and then having 4 days until the triathlon was not a very good idea of mine but I am so glad I did. I really enjoyed the experience and the day.

The Triathlon consisted of:

1.5km swim

40km cycle

10km run
 

My experience of the day

I woke in the morning feeling okay (which I was surprised about, I thought I'd be a bag of nerves!)Melinda and I headed off together to the venue and when we arrived saw Roland zoom past on his bike a few times as his wave had already started. It was time for us to register, rack our bikes and listen out for our briefing. Luckily this didn't give me much time to get too nervous which was probably a good thing!

Briefing over, time to get into the water....OMG it was absolutely freezing!!! Thankfully we went off straight away so not much time to think about how cold it was. Saying that, I dont think I really warmed up the whole 2 laps. The swim felt good though, I took it easy and  was lucky to not really be surrounded by anyone.

Once I approached the end of the swim trying to stand, my legs felt so heavy. This made my run to the bike a bit wobbly at the same time trying to get my wetsuit off. (I need to work on this!)
I got my bike shoes on and off I went.The course was 8 laps and I knew Melinda was not far behind me but going into lap 2 she zoomed right passed me saying " keep going only 7 more to go:)"
It did seem to take me forever but I managed to complete the 8 laps. Some parts of the course were straight into a head wind which was a challenge in itself.

When I got into transition I racked my bike as quick as possible and got my running trainers on and headed off. Again, my legs felt super heavy and I had pins and needles in my feet for about the first 20 minutes. Once I got into the run I was fine but I was  glad to see the finish line.
It gave me a real high completing this triathlon and the pain was soon forgotten. Just a quick mention also, it was also really great to have the support from our buddies - thank you!! you know who you are:)

Happy to be finished

 

My Results

Position overall: 207 - 321

Position Female: 17 - 49

Swim: 30:07

T1: 2:34

Cycle: 1:28:01

T2: 1:39

Run: 48:57

Melinda's experience of the day

Well Kerry's wonderful idea to finish off the season saw me complete my second ever triathlon. After the 70.3 half ironman I felt this distance may be too short (fast!) for me, however I was pleasantly surprised at how challenging it was and how I did cross that line in one piece after a summer of more "relaxed training".

The swim was the usual bun fight and I took a kick to the ribs at the start which winded me & gave me a stitch thanks to some shallow breathing. That said, the swim was pleasant even the chilly temperature bearable once we got moving. Out of the swim and the comedy began with my T1 being a complete YouTube moment as my left foot was stuck in my suit and my side aching I just creased up which took me ages to get free. Coach Roland screaming "c'mon, let's move it Melinda" and other encouragement from behind really made me fight the suit and get the hell on my bike.

Ahhhh the bike :) my joy! I LOVE the bike, no doubt this is my strength. I had been working on my position on the TT bars so this course was ideal for me. Eight laps of steady cadence - pushing hard all the way but holding enough back so my legs could make that 10km run to the line. A nasty headwind which picked up on lap 3 grew steadily and slowed us all down somewhat on the outer stretch, that said I remember reading in Chrissie Wellington's book that she just eats the wind, loving it where her opponents hate it. I'm no Chrissie but it made me think about beating the wind rather than sitting up and giving into it like a lot of riders seemed to be doing. So it was head down, power on as best as I could and to lap 8 then T2.

Off bike, trainers on, grabbed gel and ran out listening to the announcement stating that I was in 2nd place and the woman in first was in view so there was now "a real race for positions". Hmmmm I saw her, I knew that if she was a weak runner like me I stood a chance but if she was a real runner I had no chance of catching her. Running down first stretch - confirmed she WAS a runner I had to let her go. Coach Roland shouting at me "let no other woman pass you" .... in my mind it was a crazy place (like always!)

"run light like a fairy", "walkers crisps", "headlights", "follow the helium balloon attached to my hips", "what are your arms doing", "where the hell is Kerry" .... yes I was troubled with my new running technique but with "keep the cadence high" also going round in my mind I ran on.

Last lap and Coach Roland still right there at the side with supportive commentary. The classic shout of the day "either eat those gels or drop them now". I had not realised that I was madly squeezing two gels I was never going to eat as I never eat on a run that distance!!

 

 Gels in hand:-)

Gels thrown, last loop out and sprint back home across the line to finish 2nd in my age group. I was happy, taking tiny breathes as rib still aching but wow what a way to finish the season.

In the days since I realise that I am now hooked I think - I have analysed the data and question my race tactics of reserving some of my energy on the bike. If I hadve gone a bit harder and put a bit more distance between the woman who won and myself, would she have caught me on the run? I'll never know but what I do know is that I want to do it all again!! NUTS :)

Melinda's Results

Position overall: 168 - 321

Position Female: 13 - 49

Position 35 - 39 Female: 2 of 4

Swim: 31:33

T1: 2:18

Cycle: 1:19:28

T2: 1:10

Run: 49:32

 

Smiles all round :-)

 

Melinda Atkinson's Experience of Running......

Favourite race:
70.3 Mallorca (running bit was at the end!)

Why:
it was a long time coming after a very rocky training period

Preferred distance:
Half marathon (I think?!)

Preferred Surface:
Grass is softer on the joints but road for speed

All your race times:

2011 Watford 10km 51:38

2012 Henley Half 1:45:42

2013 Edinburgh Half 1:43:16

2013 70.3 Mallorca 5:55hr total with a run time of 1:50

What motivated you to start running:
My best friend went to China to ride the Great Wall without me, I got lonely so bought running shoes & booked us both on a triathlon the following summer, told her "we're going to run when you get back"

How many years have you been running:
3

Do you prefer running on your own or in a group:
Both

Why:
With a group for motivational reasons and speed support, on my own for quiet time.

How do you prepare for your race the night before:
Lay still

Do you carbo load before a race:
No

What is your pre run meal:
Used to be an empty pot of nothing, now I tend to go for eggs on toast or a breakfast smoothie

What do you use to fuel yourself during your long runs:
Badly! I'm learning courtesy of my coaches

What is your post run meal:
Protein shake, chocolate of course!

Do you run with music:
Rarely nowadays

If no why:
Had a nasty man jump me from behind since then I've been a nervous runner & more aware of my surroundings, but its made me a determined runner as I won't be beaten.

If you could give any advice to someone just starting out running what would it be:
Baby steps, one foot in front of the other. I started by running and walking then slowly built up to where I am now.

What trainer’s would you recommend:
Asics

Why:
Great support shoe and the colours are fab!

Who do you admire the most in the world of running:

My friends - Allison as she's always a great pacer & we laugh, Kerry McCann as she's always faster than me :)), Sophie as I was once her little non running bird and she put wings on my shoes.....& many others. I love watching fit women do their thing and enjoying their sport.

Stability and Posture of the Upper Back........

It is important to have a good stability and posture of the upper back. No matter if you are a runner, swimmer, cyclist or you use the gym it is key to incorporate these exercises into your daily exercise routine. If you have a weakness in your upper body, you will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees.

These easy exercises will enhance:

Shouder stability

Rotator cuff strength

increase scapular (upper back) strength

The scapular area consists of:  shoulder blades, rhomboids. rotator cuff, middle trapezuis,posterior deltoid and subscapularis) These are all stabilizing muscles of the upper back

Lacking strength in these stabilizing muscles will cause our posture to suffer and will result in stress and pain in other areas.
I will be including these simple execises into my exercise routine especially because of my time on the bike and my body is going to be in different positions so I most definately need to ensure that these stabilising muscles are stong.

Prone Y over Stability Ball

Prone T – focus on initiating the movement with the muscles between the shoulder blades versus the shoulder being driven forward

Prone T over Stability Ball

Prone Y –keep thumbs pointed upward and gently bring arms to parallel to the floor. Slowly and controlled.

Prone W over Stability Ball

Prone W  - Squeeze shoulder blades as close together and downwards as you can. Hold this position for 5-10 seconds and then relax.

 

Feel free to leave any comments below:)

Banana and Blueberry Heaven.....

Kezziemac's Pre - Workout Smoothie

 

Ingredients

Handful of Blueberries

1 x Banana

150g of Natural Organic Plain Yoghurt

22.5g Oat Bran

2 x tablespon of berry and nut sprinkle

3 Ice Cubes

Add all the ingredients together and blend - Serves 1

 

Fruit and oatbran will provide you with energy

Blueberries are good antioxidants

Yoghurt adds probiotics and it tends to be easier to digest than using milk. (you can use  what you prefer)

Brenda McCann's Experience of Running......

 

Favourite race: Knysna 21km Forest Marathon

Why? I was fit and strong and it was a beautiful run

Preferred distance: 10 - 21km

Preferred Surface: Road

All your race times: Knysna 1:47:38, Spar Ladies 47:41

What motivated you to start running: I wanted to lose weight and I was working as the secretary at the running club

How many years have you been running: since end of 2010. I have always dabbled in running however it has become a much more serious part of my life since 2010.

Do you prefer running on your own or in a group: I have days however I do prefer to run with my running partner

Why: It’s social, it’s great catch up time and it’s not so lonely and hard as it is on your own.

How do you prepare for your race the night before: I eat a good meal and try and get a good night’s sleep

Do you carbo load before a race: Not really – I protein load

What is your pre run meal: In SA, we don’t really eat before a run but something like droewors or banana would be a good pre-run snack

What do you use to fuel yourself during your long runs: Nothing

What is your post run meal: Nothing in particular

Do you run with music: Sometimes

If you could give any advice to someone just starting out running what would it be: Be patient, take it easy and don’t rush into anything. Just enjoy being outdoors and being able to run

What trainer’s would you recommend: I am currently running in Brookes Ghost trainers and I am very happy with them

Who do you admire the most in the world of running: Anyone who gets out there and runs has my admiration

Don't be Scared of Eating Good Fats .......

Good Fat is found in foods like:

• Seeds
• Avocados
• Seafood
• Oils
• Meat
• Fish
• Nuts

Kezziemac's Tip: Always add a bit of Good Fat  to every meal eg:

Apple and Nuts 

 

Chicken and Avocado Salad

Why You Ask??

• Good fat helps you from overeating because it tells your brain to stop eating.
• Fat slows the rate at which sugar hits your blood stream, and this allows your blood sugar levels to remain steady.
• Most importantly, keeping your hunger and cravings at bay.

Never have a salad without any dressing. I love adding a sprinkly of Balsamic vinegar to my salads!!
Also, Remember everything in moderation!!!

Tight Hips???

August Stretch of the Month:

Hip Flexors (kneeling quad and hip flexor stretch)

 

Tight hips are a common problem for most of us. Whether you are a runner, cyclist or desk bound try and incorporate this stretch into your exercise regime. 

Kneel in a lunge position and place the foot of the back leg on a chair behind you (or hold it with your hand).

Then use the bum muscles to push the hip of the back leg forward



How is your running technique????

When you are running try and think of the following basic running guidelines:

Is my:

Face and jaw relaxed

Head upright,slight lean looking forwards to a point 20-40 metres away

Shoulders in a relaxed and comfortable position

Natural curves of the spine

Arms move in a pendulum - like movement close in to the side of the body, with the movement coming from the shoulder joint

Elbows bent at 90 degrees

Fingers and thumbs relaxed

Hips and shoulders facing forwards, with a minimum rotation

Focus on keeping core strong

Exercise and Stretch of the Month: July 2013

Split Squat

Target Area

Glutes,quadriceps and hamstrings

Hold a dumbell in your hands close to your chest or have bumbells in your hand either side

Facing away from the bench, extend your back leg and place the top of your foot onto the bench

Squat down by flexing your knee and hip of the front leg until the knee of the back leg is almost in contact with the floor

Then return to standing position by extending your hip and knee of the forward leg

Key points

Keep torso upright

Forward knee should point the same direction as the foot throughout the movement

Target Area

Glutes,quadriceps and hamstrings

Lying Glute Stretch

Target Area

Gluteus Maximum

• Lie on the mat
• Bend knees with feet on the floor
• Cross lower leg over thigh of the other leg
• Hold the back of the thigh of the lower leg with both hands
• Then pull your leg towards your torso
• Hold the stretch for 20-30 seconds
• Repeat on the other side

My First Sprint Triathlon.......

For some crazy reason I decided to just take the plunge and enter a sprint triathlon. I entered the Bedford sprint at Box End on the 7th July 2013.

The sprint consisted of:

750m swim

20km bike ride

5km run

I went to Box End on the Saturday night to register and get all my goodies. I'm really glad I went the night before because I saw the set up and it made me relax a bit. I also met Jon who was a lot more experienced than me, he promised to help me the next day which I really appreciated.

What a lovely day for an event. The sun was shining (maybe a bit to much, but I don't like to complain when we have such lovely sunny weather)

Jon helping me set up:)

Jon helped me set up which was awesome because I am a total newbie and was pretty clueless.
I did not even think to bring something to put all my gear in so I had a brown tesco bag which I had to  use. How classy!!
Most people looked very professional so I was in awe of them.
I did see some amazing bikes when they were all racked up.

John and I ready to go!!

10 minutes before we started we were called over for a briefing about the rules course etc. I was in my wet suit and sweating like crazy and I actually could not wait to get into the lake.
We were helped into the lake and because I was too scared to touch the ground I decided to belly flop in :)

                                    Belly flopping into the water:)

Once in the lake, all I could feel was loads of weed!! When everyone had entered, we got into postion ready to go. Jon had suggested I go at the back to the left so that is where I positioned myself. This was so I didnt get knocked about with the racers at the front. I could not believe I wasn't nervous. (Probably because I was not racing it!!) When the buzzer went off, there were just splashes everywhere and off we all went. I actually found the swim okay. Every so often it felt like someone was going to swim into me but I just moved out the way.
At the end of the swim course, I got out of the water as quick as possible. Ah man did my legs feel funny. As I was running to my bike I was trying to get my wetsuit off but it was not going my way and I seemed to struggle for a bit. Eventually I got it off and started getting all my bits ready for the bike. I was trying to be quick, but the quicker I tried, I just seemed super slow. Eventually I sorted myself out and pushed my bike to the exit area.

Sorting myself out ready for the bike

I nearly had a wobble getting onto my bike but thankfully I was able to actually stay on and off I went. I really enjoyed the bike ride.

When I got back to the transition area could not put my bike into my position because the people in front of me at put there bikes in my area. So I went further down the rail and put my bike on as quick as possible. I got my trainers on and off I went.

Trying to put my trainers on as quick as possible

Mmmmm...... trying to run was funny because my legs felt super wobbly!!! It took me until 2.5km to start feeling normal. I felt like I was running in slow motion. I did not enjoy the uneven grass route but it was a good challenge. We even had quiet a few hills which was hard going. When I could see the finish line I was very happy. I was so hot and all I was thinking about was watching the wimbledon finals at my buddies house drinking pimms and champagne!!:)

                                         Home stretch

As the finish line approached I even managed a bit of a sprint. I was so pleased to finish and I was on such a high. What a great day!!!! Bring on the next one:))

Results
1:25:25
Overall position: 81 of 169
Position female: 18 of 58
Position 30-34: 3 of 10

Swim: 15:24
T1: 2:38
Bike: 40:38
T2: 1:36
Run: 25:08

Looking to get a PB.......

Track Training

 

Track can seem quite scary but if you are after a way to improve your fitness or working towards a personal best then track is the way forward.

 

I have only recently started incorporating track into my training and I have noticed a massive difference in my running. I used to hit the road and think it was all about how much mileage I could do and maybe do a few sprints every now and again. Since changing my training plan and having quality sessions rather than quantity I have reaped the benefits. I still have a long way to go but I can see the benefits of including track sessions into my sessions. The most important aspect of track training is to ensure that you do not sprint. It is all about controlled threshold running!!!

Benefits of track......

• Improve your speed over time and your endurance
• Improve form and technique so you will run more efficiently.
• Keep you motivated and builds your confidence and diversifying your training.
• Give you more focus and make your training more specific to your goals 

• Conditioning your body and your mind to run at threshold over a set distance

• Teaching your body to deal with oxygen debt

Give it a go....... I bet you won't look back!!!

 

Fiona Kelly's Experiences of running.......

 Fiona Kelly

 

Favourite race: Still looking!

Why? : I really prefer cross country

Preferred distance: half marathon or 10k

Preferred Surface: cross country

All your race times: slow / dead slow

What motivated you to start running: being fat

How many years have you been running: about 5

Do you prefer running on your own or in a group: I like running with my friend Donna and our Dogs, happy to run alone, but it can be a bit boring!

Why: I love being outside and I live in a beautiful area

How do you prepare for your race the night before: Ideally with steak and chips and a large glass of red. I am avoiding sea food pasta after my unpleasant bottom clenching experience at the East London half marathon. Portaloos are not nice!

Do you carbo load before a race: What ?

If so, what is your eating plan:n/a

What do you use to fuel yourself during your long runs: Buy some poncey shot gels or if I’m taking water with me I use zeros. I’m not sure if they do any good.

What is your post run meal: Champagne

Do you run with music: Not anymore

If no why: I have 2 dogs and the little one’s naughty so I have to be aware of my surroundings!

If you could give any advice to someone just starting out running what would it be: Its not complicated, go at your own pace then challenge yourself.

What trainer’s would you recommend: I use Saucony for muddy conditions and ACSIS for road

Who do you admire the most in the world of running: I spread my admiration quite widely in races, it keeps me going.

 

---

 

First Open Water Swim......

All day I felt quiet nervous about my open water swim session.....
As soon as we got into the water,  I realised it was not as bad as I first thought. However saying that, when Roland asked us to go to the shallow part of the lake so we could stand up, I was not to keen on that. I really do need to man up!!

Our session included:

Relaxing in the open water

 

Overtaking

 

Sighting: lifting your eyes out of the water and looking where you are going.

 

Drafting:  swimming directly behind, or to the side of and behind, another swimmer

We then swam 600m (Omg it felt like forever!!) but it felt good  :-)

Swimming together

Happy swimmers after our session 

 

After the session..... My feet were feeling extremly frozen at this point!!

I found the session extremely helpful and apart from freaking out at the odd bit of seaweed wrapping itself around me I really enjoyed my first open water experience. Bring on the next open water swim:)

Donna Winters experiences of running.......

Donna Winter

Favourite race? Half Marathon in Lisbon, Portugal

Why? It was my 1^stHalf Marathon

Preferred distance? 10k but I love the challenge of a Half Marathon

Preferred Surface? I love running in the countryside with my dog

All your race times: 3km-16:08 5km-29:35 21km-2:18:30

What motivated you to start running? I entered a mini Triathlon and had to run 3km and couldn’t even run 3 yards at the time.

How many years have you been running? 5 Years

Do you prefer running on your own or in a group? With my running partner Fiona & our boys (the dogs)

Why? We help motivate each other and people move out your way quicker when 3 big boys are running at you!

How do you prepare for your race the night before? Good food& amp; rest

Do you carbo load before a race? I don’t really eat carbs anyway, so I don’t carbo load but will have small amount.

If so, what is your eating plan? I try and stick to a diet called Clean & Lean and I use a lot of their recipes.

What is your pre run meal? A small amount of pasta with a BIG protein portion

What do you use to fuel yourself during your long runs? We found these amazing little drinks in Waitrose called Quick energy they don’t make me feel sick like most gels do.

What is your post run meal? The biggest Steak ever washed down with copious amounts of Prosecco, Vodka & Tonic or Wine I’m not fussed really!!

Do you run with music? No only with my Dog & Fiona

If no why? Purely a safety factor

If you could give any advice to someone just starting out running what would it be? You can do it!

What trainer’s would you recommend? Asics & Brooks for off road

Why? They are simply the best and I have never had any problems with either.

Who do you admire the most in the world of running? It’s got to be Paula with Mo right up there too.

First Time out on My bike.....

I was very excited but nervous about going out on the road for the first time on my bike. I am lucky because my buddies Melinda and Ali who are very experienced cyclists took me out with them. I met them in Berko and off we went. We went to a quiet road first so I could play with my gears and get used to the feel of my bike.

Melinda had explained about the gears and how I needed to change my gears to go up hills etc. As we were cycling along I saw this huge hill and I thought to myself "Oh No!!!" We started to approach the hill and Melinda said just keep pedaling and dont stop!! So what do I do..... Stop!! I told them to carry on and that I would go back down and start again. It took me another two attempts and then Melinda came back down for me and helped me up the hill. (Thanks buddy!!)
I have definately learnt my lesson about gear changes going up a hill.

Melinda and Ali were just like professionals going down the steep hills at high speed whereas I on the other hand was a lot more careful as I was a little bit scared of the speed. I am sure the more and more I do it and get used to my bike, I will be just fine. Melinda was an awesome leader as she did all the hand signals and always pointed down to let us know if there was a pot hole coming up.
I couldn't believe how hungry I was whilst cycling, you certainly build up an appetite. We did roughly 20 miles for my first bike ride and I absolutely loved it.
I am really looking forward to my next day out on my bike. Now for the open water swimming.....

My Challenge's for the year ahead.....

I have set myself a few challenges for the next 12 months which I am really looking forward to....

• September 2013 - London Half Marathon (Run to the Beat).
• October 2013 - Henley Half Marathon.
• February 2014 - Brighton Half Marathon.

Then the big one!!

• May 2014 - Mallorca Half Iron Man.

This is the biggest challenge I have ever had to face!!!. I have always liked the idea of getting involved in training for a triathlon and my buddy Melinda has inspired me since she completed her first half iron man this year. Next year I am going to join her and we'll hopefully complete it together. It is going to be nice to have a training buddy to help me through the tough training!!.

• May 2014 - Edinburgh Marathon Festival.

I have decided next year to just do the Edinburgh 10km and the Relay Marathon because it is just to close to the Half Iron Man and think I will still be broken from that to do any more!!

I will keep you posted on the mad training schedule I have ahead of me!!!!

Meal of the Month: June 2013

Kezziemac's Super Salad

 

Ingredients

Sweet Potato

Egg

Chicken

Avocado

Tomato

Beetroot

Mixed salad leaves

Peppers

Add a splash of balsamic if needed!!

Running Snack of the Month - June 2013

Natural Yoghurt with Mixed Seeds, Strawberries and Blueberries

 

Organic Natural yoghurt

2 tsp of mixed seeds

Handful of Blueberries

Handful of Strawberries



Importance of Rest and Recovery

This should be the easy part of our training but it tends to be the most neglected part! Rest is just as important as the actual training itself.

In order to see an improvement in performance, our body needs to be exposed to stresses, (training or exercise), the body then needs time to adapt to the stresses, this is the period of recovery. Rest and recovery are vital in the prevention of injuries.

Important things to consider after training which will improve recovery :

Cool down and stretch
After exercise it is importance to cool down to bring your body temperature back down and also to stretch the muscles that you have worked.

Replace fluids
It is important to replace your fluids after training as you lose a lot of salts whilst training.

Nutrition
It is important to make sure you eat properly after training because this will boost your recovery.

Rest
It is important to put your feet up and chill out!!

Massage or self massage
I would recommend a  regular massage when you are in training however another option is to use a foam roller or tiger tail and do it yourself!! Both are just as good for your muscles.

Sleep
Sleep is essential for your recovery. When we are sleeping our bodies produce a growth hormone which plays an important part in our tissue growth and muscle repair.

Listen to your body
Most importantly!!! If you are tired your body is telling you to rest, so do so!!!

Edinburgh Half Marathon 2013

What a fab weekend.......And to top it off I got my PB - 1hr:37:42

 

This was my second time running the Edinburgh half marathon. There were 11 of us who went away together. On the Saturday Nina, Max, Lynda and Amy ran the 10km. They had fantastic weather for their run, clear blue skys and a gentle breeze. (below is a pic of them at the finish)

 

After the run we relaxed outside enjoying the sunshine and then in the evening, went to the comedy and carbs night at Dynamic Earth, the festivals hub for the weekend.

On the Sunday morning I got up very early ( too early for a Sunday!!) to have my porridge, peanut butter and banana. The runners then all met in the hotel reception for a nice relaxed walk together to the start line.

Just before the start.....

My nerves were starting to set in so I just wanted to get to my starting pen and soak up the atmosphere. Melinda and I were in the same pen so we left the others and headed off together.

Melinda and I ready to go......

I followed a fantastic training plan thanks to my "coach" Lise Muchna. She was awesome in guiding me during my training plan. Thanks soooo much lise!!:)

All my hard work paid off as I got my PB. I was so chuffed when I crossed the finished line. I found it hard but it was all worth it. I had a stitch at about mile 5 and could not get rid off it!!!

My personal training clients, Melinda Atkinson and Eva Hamilton also did brillantly. Melinda got her PB 1:43: She had only just completed a half ironman 2 weeks before, she is AWESOME!! This was Eva's first half marathon and she completed the course in an amazing time.

Once we all finished we started the trek to get the bus to return us to the city centre. Maybe the walk helped loosen up our legs a bit though! Once we got back to the hotel we had our champagne breakfast (well deserved) and had a chilled out afternoon before heading back to the bar for cocktails and a fantastic evening celebrating. We even managed a bit of a dance in the club!!