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.

 

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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!!!