An awesome 10km and the suckiest reason not to be able to run

Before I went away on holiday, I finally ran a 10km! Not only was it the first time I had run this far since my half marathon, but it was also my first official 10km race! I ran in 59:28, and was very, very pleased to get a time under 1hr after all the faff and problems I've had with fractures and broken bones over the last year. It was only a minute-or-so off my PB, which I am now, of course, aiming to smash soon.

As for the course, it was a great flat route alongside the gorgeous River Thames in Richmond, London. It was a cool morning, but perfect temperature for running really, and the ground was moderately soft under-foot courtesy of some overnight rain, making the ground nice and soft for my poor injury-prone feet/legs.

It was also the second wear of my new compression socks, and so far, *touch wood*, they seem to be keeping the shin splints away. I know the jury is out bout their effectiveness at injury prevention during training (as opposed to recovery), but they seem to work for me and that's all that matters.

The whole experience also well-and-truly reminded me of the race day buzz, the excitement of the build up and the endorphins of the finish. I can't wait to sign up to some more! Only, oh yeah, it's the summer now. No-one races in the summer. Boohiss. But come the autumn, and I am hitting the races hard.

Plus, we got Haribo and lollypops at the finish, as well as the usual racebling and Lucozade. Who can complain about that?!

Anyway, so within a couple of days of the race, I was packed and on a plane to the sunny Greek island of Kos. This was a self-declared break from the hard graft I have been putting my body through recently, and although I stayed on the healthy eating train, shy of a few laps in the pool to cool off, I did absolutely nothing for the entire week, and I loved it. Honestly, I did...

Only, after about 5 days, I was looking forward to getting back to the gym and hitting the fields for a run. I was pretty much counting the hours until I was reunited with my running shoes, and despite a 4am flight home, fully intended to go out for a run the evening of that day (following a power nap of course!)

But, instead of being able to hit the pavements/meadows for a run, I'm stuck, unable to run, due to heat rash. I mean, seriously, what sort of medical condition means that you can't allow yourself to become excessively sweaty?! I know it's only for a few days whilst it clears itself up, but in the mean time, it's been nearly two weeks since I ran my 10km and I am now starting to go a bit mental.

I could go anyway, but it will make it last longer apparently, and I'm already struggling not to rip my skin off with my own nails. So I won't run. I really won't...

Running and the gym.

So, I've become one of those people I used to sit and confusedly stare at. Someone who runs on a treadmill.

I mean, seriously guys, why would people do that when they could save the extortionate amount of money it costs to be a member of the gym and run outside? Outside is so much nicer, and it's free! Why, treadmill runners, why?

So, now I'm one of them. Why? Because I'm a wimp in the heat. 37°c running? Absolutely no chuffing way am I going out to run in that when I am a fully payed up member of an air-conditioned gym. Plus, even when it's hotter in the gym than one would really like, you can have a huge bottle of water to drink from without having to traipse around your route carrying it.

Don't get me wrong, I love running outdoors, of course I do. There really is nothing better than feeling the sun/breeze/rain on your face as you run, but there comes a point where it stops being fun in the heat/humidity and I always promise myself never to do something if I'm not enjoying it. And yes, running on a treadmill can be boring, so I wouldn't say I enjoy that either, but when you can watch crappy daytime TV at the same time on the big screens, it isn't completely terrible either.

Now, brace yourself die-hard runners, because this next sentence is going to be contentious and no-doubt make you scream expletives at me.

Running on a treadmill is harder.

Calm down, calm down, and let me explain myself. In my mind, it's as simple as this:

Outdoors - run up a hill (boo), run down the other side (yaaaaaay!)
Treadmill - run up a hill (boo), run flat (yay).

Seriously, that incline button is a beast. It has definitely helped me too, for when I did eventually make it outside when the temperature dipped earlier this week, I ran my fastest ever 5km. Again, smashing my PB for the second time in two weeks. Suddenly, the relief of being able to run down a hill was all the motivation I needed, and in turn, I now hate the incline less because I know it's good for me. It's a happy little cycle right now.

Despite my new-found enjoyment of the treadmill however, the temperature has now dipped back to normal and I could not have been more excited to hit the meadows last night, nor again tonight. Treadmill, you served me well (very well, in fact), but I won't miss you when the sun hits my face as it dips down below the horizon, or when the rain cools me down as I run.

So, the outdoors will, of course, always be the best. Just don't hate on the grey, human-hamster-wheel lurking unloved at the back of every gym. It's actually alright!

This is the workout I've been using, only I've been doing it twice through to make a 40min run Thanks, popsugar. (You can click on it for the bigger image) I would highly recommend you give it a go next time you find yourself staring at one.

Opinions? I feel as though this is probably a can of worms...

Beating PBs.

When I first started running, I found myself getting hooked because I beat my PBs. A lot.

I mean, in the beginning, you beat either a time or a distance PB pretty much every time you head out the front door, and it's this buzz you get that gets you addicted to running in the first place. Then, a few months later, the PBs become harder to beat and that incredible sense of achievement becomes less frequent. Of course, by this point, you are determined to beat them anyway, plus you actually enjoy running so it is less of an issue but, nonetheless, nothing beats that incredible sense of achievement that comes from running your fastest time or furthest distance.

This is, I have to say, the one and only thing I'm enjoying about starting running again after having been injured. I'm having the fun of beating my PBs all over again, whilst my actual PBs are still a way off, beating my post-injury PBs is proving to be a lot of fun and is incredibly rewarding!

Today, I ran my first sub-30 minute 5km since starting to run regularly again, and it felt brilliant! I mean, I actually felt like I was going to die, but there really is nothing like that runner's high. I also beat my boyfriend, but he's adamant that he was just dehydrated so it doesn't count.

In order to chart my progress, I've made some charts that I have on display in my kitchen.

My 5km time chart: Two more boxes to smash my PB! 

3 charts: Long run distance, 10km times and 5km times.

I used something similar when I first started running and thought it would be fun to map my progress again, this time on the journey back to my former best and, ultimately, to go beyond it. I want to get faster, I want to run further, so whilst I'm enjoying this stage of running and beating my times, I have a bigger goal in mind, and that is beat my true PBs.

Wish me luck!

What are your current aims for your running?

The lessons I have learnt from running post-injury.

 

For the last six months, I have really been struggling with my fitness. I've been injured, ill, injured again and, yep, ill again. I have had three fractures and three broken bones occurring across three different incidents (all of which were caused simply by being as clumsy as a new-born deer on an ice rink most of the time) but I'm finally through it, or so I hope. In fact, I have made it a month now of regular exercise, following two months of building up the miles gradually, and have had little to complain about. That is except for the occasional sore shin, which quickly subsides thanks to the bag of peas that I keep in the freezer.

But, as much as I loved running before and was excited to get back to it, I found starting to run again to be very demoralising and, with memories of a strong half marathon not quite six months old in my mind, quite frustrating. But I persevered and I learnt a few lessons I wish I had known before starting, so I thought I would share my top 5 with you, in case you find yourself in the same situation. These are also, I hope, more useful than the other relentless websites reminding you to build it up gradually. Yeah, we get it!

1) Get a new running app.
If you use one, I would seriously recommend starting a fresh. "That run was 1 minute, 45 seconds slower than the average pace of your last seven runs." Shut up, stupid Nike+ witch. Seriously, you don't need to be told by an app, judging you against your previous best, that you are indeed as rubbish as you feel. Ditch your app and download a new one, which treats you as a new runner and charts your progress accordingly, rather than comparing you to who you were. If you are really attached to your old running app, by all means go back to it when you are ready to compete with your old PBs, but definitely relegate it to the side-lines in the meantime.

2) Remember your old programme.
Did you follow a certain programme when you took up running, like a couch-to-5km, or did you start building up miles on a treadmill first? Whatever you did the first time, if it worked, do it again, even if it is really frustrating to reign in the miles. I tried using a new regime I found on Pinterest (aimed for complete beginners, might I add) but it didn't suit me as runs were longer and less frequent than I had previously been doing, and I ended up injured again. It was only by heading back to the gym and building up the miles on a treadmill, like I did in the very beginning (I'm a converted gymoholic), that I managed to get back to my former best. If it worked before, it will work again!

3) Be aware of your limitations.

My gorgeous new shoes :)

Don't let your body fool you. If you have been keeping up with fitness in other ways (Swimming, cycling, elliptical etc), your cardio will be sufficient to carry you many more miles than your muscles are ready for. (Ok, so that was a bit like the 'build it up gently' advice I said this post wasn't... Sorry!)

4) Buy new running shoes

The old ones were for the runner you were then. You are a new runner now, and new runners need new shoes. It's like the end of an era, right?! Plus, who doesn't like an excuse to buy new ones? It will therefore add more excitement to your runs if you are excited, literally, at the prospect of lacing up and getting going.

5) Change it up

I found that, when I ran the routes I used to love, I was disheartened at how much I struggled over the hills I used to blast, or I was disappointed with my times. It was through running a few new routes, which allowed me to see my progress rather than comparing myself to before, that I became more motivated. It allowed me to regain that determination most runners have to always beat their previous records, as I had a new goal to work towards. So, open MapMyRun right now and find somewhere new to run. As they say, a change is as good as a rest!

So there we go, those are my little tips and tricks. I hope they help and that, if you're reading this and are injured, you get better soon :)

Happy running!

Morning work outs

Right now, these are my new favourite thing. I hope it lasts, but who knows.

Why the apprehension that it may be short lived? Well, it's half term. Half term means all the time in the world for a leisurely shower and breakfast post-workout, and it means I don't have to get up at stupid-o'clock to do a morning workout before heading out the door to work. Next week, when real life kicks back in and morning workouts mean 5am starts, who knows whether this will carry on but I think it will. I always used to love it, it was the way I became addicted to fitness in the first place, and I reckon it's my way back in now.

I am still struggling, post-injury, to get back into the swing of things properly. The habits are starting to form, I'm enjoying fitness again, but I still have to make myself do it. The strong urge to exercise isn't back yet. It will though and I'm going to try mornings, even if it does mean a 5am start as of next week, as a way to really get involved again.

I love nothing more than the high I get from running or doing my new home workout to kick start my day, so I think it will be a great boost for me. Plus, it means work running late or being too tired in the evening won't stop me.

Or my alarm may go off and I may not get out of bed. Let's hope not, though...

When do you like to exercise? How do you motivate yourself to stick to your schedule?

Getting ready for summer

I treated myself to some new running shorts as a reward for really getting back into running (and blogging, which I haven't done for a couple of years, but it's mostly about being able to run again following several injuries ranging from pulled muscles to two cracked ribs)

I can never decide if I like loose or tight-fitting shorts, so I keep alternating. But they both have the pockets in the back which I love, hence why I opt for Karrimor all the time. Pockets in other places just annoy me now.

Anyway, not only am I back into the habit of running, but I'm back into enjoying it too. I'm hitting my favourite route tomorrow, running it for the first time since my stress fracture, and I could not be more excited.

This is my favourite place. I run there (either 4km or 6km, route dependant) and then sit and chill out for a bit. Then I run back. I really cannot wait! I will do the two 4kms tomorrow, seeing as I'm still building up. I've promised myself that, to prevent the stress fracture from recurring, I will not try to run further than 8km for the next two weeks. Must. Build. Gradually. Must. Build. Gradually...

In other news, I went running with my boyfriend for the first time at the weekend and, whilst he was a bit faster than me, I kept up with him for the first 3km and, as a result, hit my fastest 5km since being injured (you know, after recovering from the first 3km and being practically dragged the next 2km uphill!). It was also the longest run I've done since my fracture, I managed 7.5km in all, and I felt incredible after it. It turns out that was all it took - One blast of the runner's high and I'm hooked again, rather than having to drag my backside out of the door every time, like I have needed to for the last couple of weeks.

I'm back! And can't wait to get back to absolutely nailing my times and distances. Now I just need a training goal. I'm feeling another half coming in the autumn...