parkrun - AnnaTheApple

August 12, 2014

The one with all the selfies…

This past weekend was quite a strange one for me. Ben was off camping for a running event called Ultra 12 (solo or relay runners running Saturday 7pm until Sunday 7am). I had planned on doing it as well and being part of a team of six with Ben but as it got closer I realised my time was probably better spent focusing on the marathon.

I didn’t feel too bad leaving the team because this actually meant they could get more laps in without me and they’d get a better running experience (I hoped) from it. Obviously I was sad I wasn’t going and being part of the team but I knew my decision was sensible (albeit boring). I’d get to go to parkrun on Saturday and do a longish run Sunday.

This past week or so I’ve had a few niggles I wanted to put to bed so have been focusing a bit more on cycling and hoping the niggles don’t develop further. So far so good. Just means I haven’t been able to run as far in my long runs as I’d want at this point. But I’m not dwelling on it or panicking.

Friday night I was on my own and watch the Dallas Buyers Club (a film I knew Ben wouldn’t want to watch) occasionally interrupted with a few selfies from the husband to keep me informed of all his good behaviour…

Preparing well for the race the next day

Saturday morning I cycled the four miles to parkrun and helped them set up.

Parkrun selfie

Then ran a nice and easy parkrun with a friend from my club. I just ran on feel and didn’t want to push it but felt good at the end and picked up the pace a bit (to the surprise of my running partner, whoops!) I would like this documented that this was my first ever royal flush negative split parkrun (I know it’s only three miles but still, this is something for me!)

Very pleased with that! Then I helped pack up and cycled back home.

Ben was away until Sunday lunchtime-ish so I’d planned on hanging with the parentals for Saturday until Sunday morning, where I’d planned to do a nice long run along the seafront (as my parent’s live closer to the sea than we do).

I took Alfie with me and we headed there at lunchtime. I enjoyed a nice walk down to the local village with my parents to pick up some supplies for the evening dinner.

Then we had a nice lunch and headed out for another walk, this time along the seafront to stop for coffee in one of the little tea rooms. The walk was very windy but lovely in the sunshine.

I do love being near the sea. And this helped take my mind off that I was missing out on all the Ultra fun and Ben 🙁

Sea-side selfie

I sent some selfies to Ben and he responded likewise so I sort of felt in the loop.

Ben and Nathan

The weather was looking to turn to the worst however…

Some less happy than others!

Anyway, back to the walk. Our plan was to have coffee and to also buy a slice of cake each to have after dinner. Well that did not work out at all after seeing the amazing selection and having worked up a bit of an appetite for a snack.

Yeah right I could walk a slice of cake the two miles back to the car without eating it!! We all agreed cake would be far better now than after dinner. Good decision, yes?

That absolute beast of a slab is red velvet. So. Damn. Good. My dad had an incredibly sized slice of carrot cake and my mum had the same as me. I think I need to return though for test purposes because they said they had a cinnamon bun cake and I’ve never tried one of those before.

Our walk back was powdered by cake; we were stuffed! As we continued to walk we all agreed our planned steak dinner was probably not a good idea anymore. It’s a shame because it was going to be Steak Diane and this is one of my favourite recipes my dad cooks.

Anyway we had a lazy evening of a snacky dinner (soup for me) and a good film, the Guilt Trip. This film is just made to watch with your mum. Seriously. It was very funny and the perfect choice for the evening…while Ben and the team were working hard in the night…

Head torches to the rescue?

The next morning I planned on running 10 miles down the beach…until I looked outside.

It was absolutely pelting it down and the wind was unbelievable. Hurricane Bertha was saying good morning it seemed. Running along the beach in this? No thank you! I’m not a fair weather runner (I’ll run in wind, rain and snow any day) but this was stupid. I’d get blown away! My parents agreed I shouldn’t go out so instead I enjoyed a bit of Xbox with my dad (geek at heart I’m afraid).

Then I made my way home and had the lovely company of my returned exhausted runner. The team absolutely smashed it and came first for the mixed relay runners – how about that! They were amazing and I’m so glad they all enjoyed it. Ben managed four laps (of the 5 mile course) so he was pretty spent for the rest of the day.

His well deserved medal still round his neck

I’m a very proud wife! He did amazingly. Though I don’t regret not going, I am sad I wasn’t involved and didn’t get to see them all do so well. Next year!

What films have you seen lately?

Have you ever done a relay race?

Do you enjoy spending time with your parents? My parents and me are very close and I’m not ashamed to say I like spending time with them. And Ben’s mother in law as well. I’m very lucky to have such a lovely family! (Cheese alert sorry)

August 4, 2014August 4, 2014

A proud daughter and enjoying cycling

Last week was unbelievably busy. Mainly due to work but also life in general. I do love being busy and feeling the thrill of getting lots done, but it also means lots of other bits and pieces get pushed down the priority list.

I wanted to recap on a few things that have been happening round here, like the other weekend my dad completing his first ever 5k race. It was called Boys Against Cancer and was basically the male equivalent of Race for Life. Both Ben and my dad were taking part as well as a friend’s husband and their son.

My dad has been on the quest for losing weight. He recently got a Garmin Vivofit (really want on of these!) and has been walking more and being a bit more conscious of what he’s eating.

It was really strange for me to get up early on the Sunday morning and watch Ben getting ready for a race I wasn’t taking part in (girls aren’t allowed). Ben was fairly nervous as he wanted to try and blast it and get a good time.

The weather was lovely, maybe a little on the warm side for running but perfect for spectating 😉 My dad was not going to run it but power walk it and was really keen to do it in under an hour. He was nervous so I said I’d walk round with him from the sidelines as much as I could and give him water if he needed it.

Got my bag full of water bottles!

I spied a guy warming up and we all bet he would win (he did – by a long way!). He just looked like that type you know? Then we were off. My dad’s pace was amazing. He is a brilliant power walker! He set himself targets of other walkers to overtake and did brilliantly. I saw Ben whizz past a few times (it was a crazy two loop course going all over a rugby field).

He looked very speedy and comfortable.

My dad was so worried he’d be the last one to finish but in the end there were loads of people behind me and he overtook a fair number as he went.

For the last 200m he started to run and did a marvellous sprint finish. I was so proud of him! Everyone was clapping and cheering, it was brilliant.

He was pooped by the end!

Ben got a new PB of 21:16. He was ecstatic. And my dad got well under an hour with 47:38 of which he was very chuffed with. Good times all round!

On another note, I’ve been getting a little bit addicted to cycling. I am obviously still training for Berlin but I felt a cut back week was needed (mentally and physically) so decided to go for some solo cycles.

Without trying to annoy any cyclists out there (this is merely my observation and purely my inability at being good at cycling!) but I do find cycling easier. I find that you can coast a lot more and an hour’s worth of cycling is definitely not equivalent to an hour’s worth of running – for me anyway. My standard 15 mile route goes up quite a few hills but there are also a lot of down hills where you can freewheel and speed along quite easily. My heart rate never peaks to what it would when running and I find this frustrating.

After talking to some more experienced and better cyclists, the solution is just to work harder, go faster, go longer and find more hills! In terms of my cardiovascular system, I’m fine with cycling but it’s my legs that seem to struggle to get going any faster. I guess it’s different muscles. But hopefully all good cross training for running!

And because it wouldn’t be my blog without a bit of running…we had a fun parkrun the other week. I cycled beforehand (19 miles) and then did parkrun with Ben and a friend, helping pace the friend. My legs, jeeze, were like bricks!! I am in awe of triathletes, seriously hard running and despite running so much slower than normal.

We then enjoyed a lot of cake afterwards as it was our lovely friend, Sheryl’s, 100th parkrun (!!!!).

#parkrunselfie

Such good cakes, especially the chocolate banana loaf. And then a 10 mile ride home. I was shattered! But great to mix things up a bit 🙂

What’s your favourite form of cross training?

Have you ever supported someone at a race?

How do you support someone who is trying to lose weight? My dad is the worst person when it comes to food and I try to be really firm with him to not eat rubbish. It helps I work with him so can keep an eagle eye on him (much to his delight I’m sure) but I worry so much and he knows I do it because I love him, but it can be very hard. He has the best intentions but the worst will power.

July 14, 2014July 14, 2014

Week #5 Marathon Training

Still trucking along nicely. I do look out though to the (many) weeks ahead and think “how am I going to survive this?” I’m sure something will crop up injury-wise, I just only hope it’s something minor. How’s that for positivity?

I forgot to mention last week the commencement of the Ab Challenge (er so that would be two weeks ago?) I did complete the 30 days, but as I said previously, I amended it to be bicycle crunches and Russian twists (with the leg raises and plank). It was tough I’m not going to lie. But I felt like I gained some strength (but no six pack thank god). I’m trying to do something every day, whether it’s a plank, some crunches or what-have-you but at the weekend it’s hard because, well, it’s the weekend.

Monday – no running but I did this strength routine:

– 15×4 calf raises with weights
– 4mins crab walk
– 1min x3 plank with side leg touch
– 200/leg clams with resistance band
– 4.5min bridge
– 15×4 bridge leg lifts
– 15 press-ups
– 2min toe lifts

Tuesday – I did another hill running session. One mile warm-up, two miles worth of two hills running up and down, then one mile cool down. The bin men were out and they must have thought I was mad.

Undoubtedly I would be running faster with the running club (as is the nature of running with others) but I’m so motivated at getting up early and running that I’m quite happy to go solo. And I know I harp on about this, but I can fully listen to my body rather than get all competitive and carried away with the club. But I do miss it 🙁

Strength routine in the evening:

– 15 press-ups
– 4mins toe lifts
– 4x 15 calf raises with weights
– 3mins plank
– 3x 1min elbow plank to push up
– 100 Russian twists
– 200/leg clams with resistance band
– 4.5min crab walk

Wednesday – 4 miles easy recovery run in the morning. Kept around 8.30min/mile pace. Legs felt heavy and niggly though especially one of my calves. I promptly text the wonder that is Kyle, our local sports massage therapist, and he was able to come round that evening and sort it out. I’m all over prompt action for any sort of niggle. Kyle got rid of the issue thankfully. You might think I’m a bit of a paranoid over-reactor when it comes to running niggles. You would be right.

Strength routine:

– 2x 100 bicycle crunches
– 4x 15/leg weighted single leg dead lifts
– 200/leg clams with resistance band
– 1x 1.5min/side plank

Unfortunately I got bored with the side planks and kind of gave up and went home. It happens! Also it was annoying that I’d forgotten my hair bobble. You know when I get bored when I start taking plank selfies…

I’m not pouting, I’m grimacing!!

Thursday – speaking of Kyle, he was able to put me in touch with a guy at Southampton Solent University who is currently doing a study on endurance runners and athletes and needed participants for his current study. This involved me doing a VO2 Max test.

I’ll post more about this in a separate post as I have a lot to say! It was all very interesting but hard work. Probably 2.5 miles running at a guess.

Friday – had some time in the morning so did a few quick strength moves:

– 4×15/leg single leg squats
– 100 Russian twists
– 100/leg clams with resistance band
– 3min wall sit

Saturday – I knew I wouldn’t have time on Sunday for a long run, so I ran to parkrun (4 miles), did parkrun and then ran home again.

I felt really good on the run there and got a bit carried away with my pace but I was just enjoying it. It was so hot though. I made sure to arrive at parkrun just before the start so the gap of stop-starting would be small. I thought I’d put some effort into the parkrun but really had no idea how it would go considering the heat and the four miles already on my legs. Not sure quite why I was looking so happy!

A guy from my club kindly ran with me and helped pace me. I was intending on getting a negative split but it didn’t really happen.

In the end 22:32 which I was happy about. And then I scanned my barcode and dashed off to run home.

My legs felt considerably more tired but still fairly good, though I got a terrible stitch after a mile because I’d chugged down a load of Ben’s water before I ran off home. Rookie error. But a successful 11 miles in the bag!

Later Ben, our friend Nathan, Kyle and me met up for a 15mile bike ride round Durley. Initially I was really not up for it as I was quite tired but as soon as I started pedalling I felt the best I’ve ever felt on the bike. Really strong and comfortable. It spun my legs nicely.

Sunday – urgh. My alarm was set for 5.15am as we needed to leave the house to go marshal a local race at 8.30am. I wanted to get 6 miles and I really didn’t fancy leaving the run till later when I’d want to chill. Just a recovery run so kept it easy.

Ben had his alarm set for 4.30am as he wanted to do 12 miles. He was meeting another friend at 5.30am (madness!). Unfortunately he slept through his alarm and when mine went off I was like “er, Ben, why are you still asleep?” I’ve never seen that boy move so quickly in my life. Or heard such language so early in the morning 😉

It’s currently Monday morning and I’m shattered. Absolutely drained. Come on body, don’t fail me now please!

Ever set your alarm ridiculously early to make a workout?

Have you ever done a VO2 max test?

Have you ever done any 30 day workout challenge?

July 7, 2014July 7, 2014

Week #4 Marathon Training

Hello summer! I’m loving the lovely sunshine and beautiful mornings. Getting up stupidly early to run is actually quite easy as the sun is already shining and it’s fairly warm outside.

This week has been really tough. After Endure 24 I had Monday and Tuesday off running as I just needed some down time. I had a great sports massage with Kyle which really helped loosen things up. Thankfully my hip hasn’t played up again either. It’s now 12 weeks from Berlin marathon and I am wondering for how long I will go until I get injured again – I really hope things go plain sailing. Who knows? All you can be is sensible with warming up, stretching, regular foam rolling, massages and strength training.

Monday – OFF

Tuesday – strength training after work:

– 15×3/leg calf lifts with weights
– 200/leg clams with resistance band (I do 50 per leg each time)
– 4.5mins bridge
– 20×3/leg single leg dead lifts
– 16 press-ups
– 3mins toe lifts

Wednesday – I had planned to do four easy miles but as I started I found I was quite happy to run a bit faster so I call this a “paced run”. I’m finding it easier to start slower and get faster which is always good I guess.

Strength work:

– 200/leg clams
– 50/leg single leg lifts with ankle weight
– 20×3/leg single leg dead lifts with weights
– 20×3/leg lunges (mix of lunge twists and with weights)
– 4mins crab walk

Thursday – 10k tempo run. This was a brilliant run. My legs felt fresh and I felt good. My plan was one mile warm-up, two miles tempo, one mile easy then two final tempo miles.

To cool down I walked Alfie afterwards. He’s loving it at the moment as I walk him in the morning before I run at stupidly o’clock (usually 5.30am), then when I get back from my run if I have enough time I’ll walk him again to cool down. Pampered pooch!

Strength work (felt a bit de-motivated and bored so kept it quick):

– 200/leg clams
– 4mins crab walk
– 3mins toe lifts
– 3mins plank
– 2x 1.5mins side planks

Friday – a much needed recovery run. My legs felt very heavy and I felt tired. This was the third consecutive day of getting up around 5.10am.

Saturday – Ben and me headed to Basingstoke to do the Basingstoke parkrun with my friend who’s just gotten into running (the one I did the Race for Life with) and her husband and son.

In my plan it was a speedy 5k but as I had now run three days before I wasn’t sure how well this would go. I just thought put in some effort and see how it goes.

It was actually quite a tough course. There were two laps and a sneaky gradual incline you had to do twice. But it wasn’t anything crazy hard. There were over 300 people there! And lots of speedsters. I was lucky to come 4th lady with a time of 21:22, which I was chuffed with. It’s the fastest parkrun I’ve done since November. Fairly depressing but I’m pleased regardless.

There’s Ben in the red shirt

Ben found the run quite tough. His ankle was playing up and it didn’t help that he’d had a late night the night before and hadn’t run properly all week. My friend got a PB of just over 28 minutes 😀

We all had a good time though and had coffee afterwards with our friends. So chuffed they’re getting into running!

Sunday – fifth day running in a row. I hope I don’t look back at this week as a mistake week. I was concerned I was running so many consecutive days but I needed to get the mileage increasing (famous last words…). I did feel OK for all the runs and afterwards though. I kept this run slow and easy.

But it did feel like a lot of hard work at about six miles. My endurance has definitely suffered due to my lack of long runs. This distance was a distance I used to find very easy, but yesterday it was back to basics. I spent a long time foam rolling and stretching afterwards, as well as doing a quick bit of core work and clams.

Later we went shopping and I was shattered at the end of the day; I had to have a nap! Ten miles is definitely not a distance my body is used to anymore sadly. Work in progress!

Annoyingly running in the hotter weather is causing me some annoying chaffage. I keep forgetting to, er, lubricate my arms before going out…

Which makes things fairly painful later…must do better.

Onwards to another week. Fingers crossed it continues to go OK!!

How has your week been?

Do you get any nasty chaffage issues when running?

What’s your top strength training move? I need to liven things up a bit I think.

June 23, 2014

Week #2 Marathon Training

I loathe to write anything hugely positive about my running for fear that the sword of Damocles hanging above my head will drop…and injury will strike. However, I am trying my best to avoid that situation as you can manage!

I’ve pretty much followed my training plan but shifted some miles here or there depending on the time I had, though the overall week’s mileage remained the same. I’ve also modified the Ab challenge because I read a few articles about how it wasn’t that good for you…specifically crunches and sit-ups being bad for your back and neck, and rather than creating a nice strong core it’s actually just working specifically your abs. I’m not interested in getting a six pack or the aesthetic side of things but I do want a strong core.

So instead of doing the sit-ups I do Russian twists instead to work my oblique muscles (side abs?) and instead of the crunches I do bicycle crunches which I hear are better for your back and more dynamic. I’m not judging anyone else doing the Ab Challenge (Ben is sticking with the regular plan), just personally for me I didn’t want to risk anything. Everything else on the challenge I’m sticking to.

So last week, this is what went on:

Monday – no running. 45 minute strength workout:

– 100 weighted squats
– 4mins toe lifts
– 3mins calf raises
– 4mins crab walk (—> demo)
– 3mins bridge
– 1mins bridge pulses
– 10×3 bridge leg lifts

Toe lifts

Tuesday – 5k at a fast pace. Not breaking any records here but I’m chuffed I almost fully negative split it (damn you 0.1 nubbin).

I also did a strength workout after work:

– 30 x3 (per leg) hip hikes
– 30 x3 (per leg) backward lunge and knee lift with ankle weights
– 5mins toe lifts
– 3mins calf lifts
– 24 x4 (per leg) clams with resistance band (—> Demo)
– 30 (per leg) bird dog (4-8 sec hold) (—> Demo)

Wednesday – 10k Race for Life in Basingstoke.

I ran this with my friend at her pace to support her in her first 10k. It was such good fun! More on this in another post, though I will say she smashed her target at got 1:04 which is brilliant (and she could have done better but we were held up by walkers).

Thursday – no running but a strength workout after work:

– 4 mins bridge
– 3x 10 (per leg) bridge leg lifts
– 5 mins toe lifts
– 3 mins calf raises
– 3x 1min heel taps (—> Demo)
– 5 mins crab walks

Friday – 4 mile run on feel keeping it easy. Another (almost) negative split run! I wear my heart rate monitor for my runs so I can make sure I’m not pushing too much. My heart rate was an average of 157 (my fast 5k on Monday was 172 average).

Saturday – 5k at Parkrun. In my plan I had said this was a speed session so I wanted to push it.Parkrun Selfie

I just ran as fast as I could basically. There was a girl in front of me the entire time and though I managed to overtake her twice she still beat me.It was a bit frustrating but what are you gonna do! I should have kept to her shoulder and not wasted energy in premature over-takes and seen if I could pip her towards the end.

My time was 21:42 and I was third female. Not too shabby!

Sunday – I got up early and ran a 7 mile easy paced run. I found this run quite tough. Even though it was early (8.30ish) it was already very warm. I struggled to maintain a good pace and felt a bit rubbish. I don’t think what I ate the day before had helped… (BBQ and lots of cake).

From the get-go it just felt like a slog.

After the run Ben and me met up with our friend to go for a 15 mile bike ride again.

I enjoyed this a lot more than last week. Not sure why but it felt nice to work the legs in a completely different way. We didn’t go at any great speeds but it was just nice to be out in the sunshine, chatting away while moving the legs. I think we’re going to try and continue this every week when we can but probably move it to a Saturday as the long runs are going to increase and I won’t fancy a bike ride afterwards!

Total of 23 miles.

I’m pleased with the week. Feel like I’m getting faster and hopefully getting stronger.

How has your week been?

Has the sun been affecting your running?

Have you ever done the Race for Life?