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!!

 

Healthy Treat - Flapjack

Healthy Flapjacks

Ingredients

300g Banana

100g Apricots, raisins (or any nuts and seeds)

50g Light Brown Muscavado Cane Sugar

200g Porridge Oats

6tbsp Rapeseed Oil

• Preheat oven to 180 degrees
• Prepare square baking tin
• Put the banana in a bowl and mash it up
• Chop up the apricots into small pieces and add the raisins to the banana
• Then add the sugar and oil and mix in well
• Add the porridge and mix well
• Put the mixture into the tin and evenly spread the mixture
• Place in the oven for about 15 minutes until golden brown
• When it is cooked, cool in the tin for about 5-10 minutes and then cut into squares and place on a cooling rack
• Leave to cool and then enjoy your healthy snack with a cup of tea or coffee!!:)

http://www.bbcgoodfood.com/recipes/1537634/

Race day is looming

1 Week Until Race day - Edinburgh Half 2013

Well all the hard work is done so hopefully I will get the results on Sunday!! There is a big group of us going to Edinburgh this year. (Girly weekend away!!) So most importantly I want to enjoy the weekend. The majority of us are doing the half marathon on Sunday but there are 3 ladies doing the 10km on the Saturday. They are lucky because they can have cocktails on the Saturday night while the rest of us are drinking water!!!Most importantly this week leading up to the race is all about rest and making sure my legs are fresh as ever ready to run Sunday morning!!

Race Day Preparation Tips

Enjoy the Taper

We all worry that if we stop running it will affect race day but it is so important to taper!! Tapering is designed to allow your body to recuperate, rebuild and be fresh at the start line. So take it easy, legs up, use a tiger tail, get a massage and get ready mentally for race day.

Eat Carbs

This does not mean eat loads of pasta, rice and bread. Maybe just increase the carbs you eat to 65-70 3 days before race day.

Have some carbs the morning before the run eg. Porridge, toast peanut butter and banana. Make sure it is something you are use to eating. Try and eat 2-3 hours before the run.

Stay Hydrated

Drink plenty of water the day before and in the morning. You will know your own routine. Avoid alcohol because it will dehydrate you.

Chill out the day before

Stay off your feet and rest the day before the run. A good excuse to lay on the couch and have your other half or kids do everything for you.

Make sure your toenails are trimmed

This is important because you don’t want your toe nails hitting the front of your shoes. You want to avoid black toe nails.

Get your clothing and gear ready

Race number and pins

Running clothes (hat, sunglasses, shorts, top, socks, trainers, etc)

Vaseline to prevent chaffing

Gels, energy sweets (whatever you have been using in training)

Sunscreen

Watch

Ipod

Avoid unusual foods

Stick to food you are used too or you could experience horrible stomach problems during the race. Keep it simple. If you eating out the night before make sure to check the menu to see if you can eat Review the course

This will help you mentally and you can plan how you are going to run the race. Also so you know where the water and lucozade stations are.

Plan breakfast

Make sure you have your usual breakfast that you have had before your long runs.

Get a good night sleep couple of days before race day

The night before the race we tend to be anxious and have a disturbed night sleep. So its important to get a good sleep 2 days before the race.

Get to the start line in plenty of time

I would recommend getting to the start line early so it prevents you being stressed. It will allow you time to warm up, go to the loo and get to your pen in plenty of time and enjoy the atmosphere.

Stay positive

Only have positive thoughts in your mind. Picture the start and finish and everything going the way you want it to go.

 

Band Walking - Feel the burn!!!

Purpose of Band Walking

 

This is a fantastic way to (improve/enhance) hip stability, strengthen the hip abductors (especially the glute medius) and also improve stability of the knee joint.
I would include tube walking as part of your warm up. The reason for this is because tube walking engages many of our deep muscles that are involved in stabilization of the pelvis. The majority of the time when training we are not actually firing up the correct muscles. The benefits of doing the band walking will improve your overall body mechanics and enhance your flexibility during your training session.

                                              How to band walk

Strengthens: glutes, core, abductors

• First you need to find the right strength resistence band
• The band colours represent different resistences. Yellow (easy) Red (moderate) Green (hard) Blue (hardest)
• Most people start with the green and then progress
• Place the band just above your ankle and place it around both legs
• Bands need to be taught
• Ensure your feet are shoulder width apart and toes are straight ahead, knees over feet and hands on the hips
• Maintain an upright posture when performing the exercise, pull in your core and step to the side. Ensure you are bringing your feet back to shoulder width distance



 Self – myofascial release with Foam Rolling

What is Foam Rolling?

 Foam rolling is when you use your own body weight to foam roll by applying pressure to tight muscles to activate a relaxation response. It relieves painful knots within the muscles and it is said to be better than a professional massage and also a lot cheaper!!  

It is important to foam roll on a regular basis as it will help with the breaking down of scar tissue within and between muscles, improve quality of movement and reduce pain.  It will also increase blood flow and circulation to tight muscles therefore reducing muscle soreness.

Key points to remember when using the foam roller 

Roll back and forth across the painful area for about 30-60 seconds.

When foam rolling always do both sides of the body.

Spend more time over the tender spots.

It is important to remember to breath and let the muscles relax.

Try not to roll over bony areas or over joints. Stick to the tender areas.

When you have finished foam rolling it is important to stretch the area you’ve worked on.

When to foam roll

 

Foam roll Before and After your workout.

Before: foam roll before any static or dynamic stretching

After: foam rolling afterwards will help with your recovery and flexibility will be improved over time which will also improve your posture.

 

How to foam roll

Calves

 

Place the calve on top of the roller.

Place your other leg to the side.

Roll from the ankle to below the knee.

Rotate the leg in, and then out.

Hamstring

 

Place the hamstring on top of the roller.

Place your other leg to the side.

Roll from the knee to the bum.

IT Band

 

 Lie on your side and place the roller near your hip.

Place your other leg over.

Make sure your elbow is under your shoulder so you are supported.

             Then move along your outer thigh from hip to just above the side of the knee.

 Quads

 

Lie on your stomach with roller on your thigh.

Roll up and down the length of your thigh.

Adductors

 

Lie on your front with one leg bent slightly to the side, knee bent (90 degrees).

Then place the roller in the inner thigh area of the bent leg and roll the length of the inner thigh.

 

 

Glutes

  

 

Sit on the roller and place the right foot on the left thigh.

Use your hands to prop yourself up.

Then roll the body forward and back, focusing on hitting all the muscles in the bum

 

Exercise of The Month: May 2013

Single Leg Kettlebell Deadlift

Builds the glutes so they can be used when running. Most of us are hamstring dominant runners and don't use our glutes!!

Stand on your left leg with your right leg behind you and kettle bell in your right hand.

Keeping your shoulders back and your back straight, hinge forward and reach down towards the ground.

Return back up and repeat.



Running Snack of The Month - May

Peanut Butter and Banana Rice Cakes

• 1 x tsp of skippy peanut butter
• 1 x banana
• 3 x organic rice cakes

If you want to make it healthier use nut butter instead of peanut butter!!!