Kezziemac's Blogg Update: Brighton Half Marathon

Monday 3rd January 2012
7 weeks until the Brighton Half Marathon

Christmas and New Year are now out the way so I have no excuses anymore. Over the festive period I have consumed many yummy treats and had my fair share of alcohol.
Now I need to get back to my healthy eating regime and start hitting the road and focusing on my goal for February. I was too scared to weigh and measure myself but I think I need that shock to motivate me to get back on track.

Weight: 55.1kg
%BF: 21.6
R arm: 26
L arm: 25
Chest: 88
Waist: 70
Hips: 93
R thigh: 52.5
L thigh: 53

I need to focus on getting my mileage up in the next couple of weeks. I also need to make sure most of my runs are outside and not to be a wimp and do my runs on the treadmill to sat in the warm!!

My new training programme for the next 5 weeks will be as follows:
Monday: Gym work
Tuesday: Fartlek
Wednesday: 10 miles
Thursday: x\training
Friday: Rest Day
Saturday: 5 miles
Sunday: 10 miles

Along with my running I will be back on my healthy eating plan and writing down everything I am eating and  also calculating my calories.
I was very spoilt at Christmas and got some vouchers for Up and Running so I have bought myself some new Asics running shoes. So I am very keen to get out and try my new shoes and my new running outfits. I'l keep you posted on my progress!!.....

Thursday 22nd December 2011

8 weeks until the Brighton half marathon

I am in my 4th week of my training programme and last week I did not manage to do all the workouts I wanted to do, mainly due to time and the weather conditions. However, I am not going to be too hard on myself as it is Christmas and I have been enjoying the chocolates, biscuits, mince pies and the Christmas drinks.

The days that I have been doing my weight sessions followed by the 6km run I have mostly improved my times except for Monday. I think that was due to the eating and drinking I did over the weekend..... Oopsie!!:)

I do find the sprint sessions very hard but feel good once I have completed them. I am hoping to fit in a long run before Christmas day.

I have definitely noticed that having a chocolate drink as my recovery drink after a workout has definitely made a difference. Normally after a long run my body aches for a couple of days but having the recovery drink after, I think has made a big difference to my recovery for the next session. The reason I opted for the chocolate drink instead of all numerous amounts of recovery drinks you can choose from was because I have read a lot of articles about chocolate milk being the best option for a recovery drink and most definitely cheaper.

In an article ‘Chocolate Milk is good for exhausted muscles’ it stated that:

“Indiana University Bloomington physiologist Joel Stager has found that drinking chocolate milk is one of the best things an athlete can do to recover shortly after a rigorous practice. Chocolate milk, as opposite to white milk, has a high carbohydrate and protein content, ideal for exhausted muscles. It also replaces fluids lost as sweat during workouts.”

Therefore I would strongly recommend drinking a chocolate milk after your long or intensive workout sessions.
Don’t beat yourself up if you don’t manage your usual exercise sessions over the festive break; if you can’t make it to the gym, go for a walk outside or do a few simple exercises at home. Similarly, if you have a few days of over eating, start the next day afresh and eat sensibly.
Wishing you a happy Christmas and a fit and healthy new year.

Sunday 27th November 2011

12 weeks until the Brighton half marathon

My best time for a half marathon so far is 1 hour 43mins 36secs. I am really hoping to beat this time. It is going to be a challenge as I think the weather is going to be against me. I will have to motivate myself to get out on the road on those dark cold mornings or evenings.

I expect some of my training will be done in the gym on the treadmill when it is too icy to go outside or when it snows. Fingers crossed no snow this year!!!

I am also going to have to be relatively good during the Christmas and New Year period but I am going to allow myself to enjoy the festive season!! It would be rude not to:)

Measurements

Weight: 56kg
%BF: 21.3
Left arm: 26 cm
Right arm:25 cm
Chest: 87 cm
Waist:70 cm
Hips:94 cm
Right thigh:50 cm
Left thigh: 51.5

I am getting training advice from a very experienced running coach in South Africa so I'm very excited about starting my new running plan. Alongside my running programme I will also be doing my strength and core exercises which I believe are essential in a running programme.

Example of my programme I will be following for the next 4 weeks:

Monday: Strength programme and 6km run
Tuesday: Fartlek training
Wednesday: Gym session and 6km run
Thursday: X-trainer/Stepper
Friday: Rest
Saturday: 10km run
Sunday: 15km run

I will have to adjust the programme due to my shift pattern but I am looking forward to starting my training tomorrow.
Here goes nothing..........

Strength and Core Training Programme

Strength Training Programme 2

One Legged Row

Squat on the Bosu

Pull Up

One Legged Deadlift

Tricep Dips

Lunge-Bicep-Shoulder

Strength and Core Training Programme

Strength Training Programme 1

1. Squat - 2 -Row

2. Full Push Up

3. One Legged Squat

4. Hamstring Curl with the Swiss Ball

5. Leg Press

6. Leg Extension



Kezziemac’s Tips For Weightloss

• For every mile you run, you roughly burn 100 calories.
• Eat breakfast as this is the most important meal of the day.
• Portion size is very important.
• Give up alcohol or limit yourself. Normally people find if they cut alcohol out or reduce the amount they drink they will notice weight loss.
• Don’t mistake hunger for being thirsty. After a meal allow about 20-30 minutes and have a drink of water and then see how you feel after that.
• Make sure you chew your food and eat slowly.
• Write a food diary and plan your meals for the week. Try and spread your food throughout the day.
• Keep a record of your weight and body measurements.
• Try and eat little and often by eating 5-6 meals in the day so spreading your calorie intake throughout the day.
• Reward yourself if you have run well or doing well with your weight loss with whatever you think is a treat. eg. Chocolate, pair of shoes, glass of prosecco or wine.
• Vary your training and your food to prevent boredom.
• Try and run regularly if you want to lose weight, ideally 3-4 times a week

Kezziemac’s Tips On How To Get Started Running

It is important to set yourself short term and long terms goals and decide what your motivation for running is. This could be weight loss or you might want to achieve a 5km or 10 km run. It is a good idea to get a training book so you can jot down the amount of training you are doing every week and you can also record what you are eating. This will hopefully help motivate you so you can see your progress.

Example:

Reason for running
Reason for losing weight
Short Term goals
Long Term goals

Running log

Date
Exercise
Time
Comments

 Clothes: Light clothing. You do not need to spend loads of money getting kitted out. I would recommend Sportsman Warehouse or Lilywhites in London.

Women: A good supportive sports bra is definitely recommended.

Trainers: Go to an Up and Running outlet and get running shoes that are specific for your running style. They will ask you to jog on the treadmill to assess your running style in order to recommend trainers that are best for you. I would not recommend getting new trainers just before a race, as you need to wear your trainers in.

Socks: Best socks I find are Hilly Twin skin socks. Everyone is different so you will find out which socks you prefer.

Music: Listening to music when running helps to keep you motivated, but if you are running out in the road be aware of cars etc. Alternatively, you might prefer not to be distracted by music, so you are more aware of your body.

Bright clothing: It is important to wear reflective clothing when you are running at night so people can see you.

Winter running: Make sure you don’t over dress in the winter because you will over heat. I would recommend wearing gloves, hat, tights and long sleeve top and a waterproof jacket.

Water: make sure you drink plenty of water, especially when it is hot. Most people don’t drink enough water in the winter, so try and make a conscious effort to do so.

Traffic: When you run on the roads, always face the on coming traffic so you are aware of cars etc.

Heart rate monitor: At this stage all you need is a cheap heart rate monitor so you can see how long you have been running for and can monitor your heart rate. No need for a fancy heart rate and global positioning system (GPS) which is a satellite navigation system at this stage.

Running buddy: If you don’t like running on your own, find a running buddy to keep you motivated or get a personal trainer.

Join a running club: Another alternative to running on your own, is to be part of a running community.

Nutrition: Ensure you eat a healthy balanced diet. Try and eat at least 90 minutes before you run. It will be trial and error to find what works best for you and gives you the most energy. Make sure you eat carbs before you go on your run and afterward have some carbs and protein.

Hitting the road

The good thing about running is that you can train whenever it suits you eg. first thing in the morning, lunch break or after work and no matter where you are you can just head out for a run. In the winter, if your life style allows run in your lunch break so you are not running in the dark.

Most importantly ensure that you start slow and progress eg. run and walk and build from there. Keep track of your running schedule so you can see your progression.

Increase mileage slowly, no more than 10% a week.

Use the first couple of weeks to get use to incorporating running into your daily schedule and let your body get use to the running.

Make sure you stretch after your run. This will reduce muscle soreness, decrease the possibility of injury and it is a good way to relax after a run. Examples of some stretches would be: quad stretch, calf stretch, hamstring stretch, glute stretch

Ensure that you have rest days so your body is able to recover. If you have worked your muscles they need time to recover to be able to perform fully the next time you are out running.

It is good to combine running with some strength exercises. You don’t need a gym to be able to do some strength training exercises. Examples of some exercises you can do at home are: push up, squat, lunge, tricep dips, ab crunch, plank, side plank and back extension.

Remember, you are not going to have a good run every time you are out on the road, so remember the runs that made you feel good and hopefully that will motivate you to keep going. A bad run is better than no run at all.

If you are running with people, try not to compete against them. Run within your ability and progress slowly.

Happy Running.