Friday Finds – 21st April

Friday Finds is a regular feature in which I collate and share interesting articles and posts on running/health/fitness which I’ve read recently. Some might be inspiring, some might be scientific, some might provoke debate. All are things I’ve found in some way thought-provoking.

At this time year there are always loads of running-related articles around: from coverage of the Boston and London marathons (as well as the countless other spring marathons taking place around the world) to advice on how to get started/run your first race/get faster that come hand in hand with the improving weather. As a result, there are plenty of articles and stories for me to share with you today, covering a wide range of topics…

I’m going to begin with some positive news surrounding parkrun. If you’ve been reading my blog for a while then you may remember my outrage when Little Stoke parkrun closed after the parish council wanted to charge for the use of the park every week, a move which flew in the face of parkrun’s message of being free forever. But last weekend it emerged that the government is to consult on proposed legislation which would ban councils in England from charging volunteer communities (such as parkrun, a not-for-profit organisation) offering free weekly events in public parks. Parkrun is a fantastic community doing great things to motivate more and more people to exercise regularly, so I for one will be pleased to see such legislation put in place.

For those who enjoy cycling (something I really should do more often as I always love it when I do) then the results of a University of Glasgow study published this week provide some good news. The five year study suggests that those who cycle to work cut their risk of death from causes such as cancer and heart disease by over 40%. Great news for those with an active commute, but as ever the downside to this is that the infrastructure for cyclists in this country needs to be improved in order to tempt more people away from 4 wheels and on to 2!

Also published this week were the results of an interesting study into how “contagious” our exercise habits are. Factoring in our propensity to befriend those who are like us, the study looked instead at a network of worldwide participants and analysed a wealth of data to show that, when it comes to running, friends do influence each other. This seemed particularly pronounced when there was a degree of competitiveness involved, and gender differences were noted too. The article mentions that the researchers now plan to look at how this applies to other forms of exercise, and I think it would be really interesting to compare the results.

Something I’m becoming more interested in is the mental side of training and how a strong mind can help improve performance. Part of my preparation for a race, particularly a marathon, is visualising how I want to finish and using long runs to develop strategies to overcome negative thinking. This next article explains a little more about why building mental strength is important, and how we might begin to do that.

And finally, you may remember back in November I included an article about Harry Potter yoga…well now there’s some video! I think my favourite thing about the whole concept is the “Downward Dumbledore” and now I really want to have a go at this. Any takers?

Happy reading,
The Running Princess

7 For 2017 – Quarterly Review

At the start of this year I set my 7 goals for 2017 and at the end of March we were already one quarter of the way through 2017! But am I a quarter of the way towards achieving my goals? Today I want to check in with them and see what progress I’ve made.

1. Set some new race PBs
I’ve only raced twice so far in 2017 and achieved a PB at one of those races (the Inverness Half Marathon) so I guess that’s a 50% record. My main target when it came to this goal was a new marathon PB, but the hot conditions in Paris put paid to that one. Watch this space for my future plans as this is one goal I’m not ready to let go of yet!
My second target was to finally better my 2012 half marathon PB which I achieved in Inverness. I wanted to get a bit closer to 1:52:XX and with !:53:03 I came pretty close over a hilly course, so that’s definitely a big tick!
Finally I thought I might have a go at breaking 50 minutes for 10k. That one is more of a summer/autumn goal when I tend to enter more 10k races so that will be on the backburner for now.
Progress: 1/3 achieved

IMG_72602. Run my 100th parkrun
To achieve this I simply need to be consistent in participating in parkrun every Saturday. So far, this has happened. I missed one parkrun while I was in Paris (I did the Breakfast Run instead) and am currently taking a couple of weeks off to recover post-marathon so am missing a further two, but with 73 parkruns under my belt now I still have a little leeway there to achieve 100 by the end of the year so long as I can continue to be healthy and injury-free. Fingers crossed!
Progress: On Track 

IMG_72953. Maintain my Step Goal Streak
At the end of 2016 I had a step goal streak on my activity tracker of 6 months straight, so my goal for 2017 was to take that initially to 12 months, but to ideally take at least 10,000 steps per day for the full year. As I write this I’m on day 292 so am closing in on the milestone of 300. Getting my steps has become habit for me now and I incorporate extra walks into my day which really make me feel better, so this one is currently looking good.
Progress: On Track

4. Read at least 30 books
I have this one set as a challenge in Goodreads so I can keep a close eye on how I’m getting on. In 2016 I managed 27 books (but one of them, rather ambitiously, was War and Peace!) so 30 should be do-able when I consider I’m likely to read several books during my relaxing summer holiday. At the moment I’ve read 8, which Goodreads tells me is 27% of my total and puts me comfortably ahead of the quarter-way mark.
Progress: On Track

5. Make more time to relax and prioritise rest during the work week
This was one I knew I had to really work on as I’m a natural night owl but have to rise quite early in the morning. During marathon training I got better and better at getting to bed early, and I’m trying to be a bit more conscious of going to bed when I feel tired rather than sitting downstairs longer for no good reason. On Saturdays I’ve become used to an afternoon nap, and I even had a short nap after one of my long runs as I felt too weary to eat! What I learned in this last marathon training cycle is to prioritise rest and early nights much sooner in the process. For the first month or so I was quite busy but since my runs were still fairly short, I felt ok. When the accumulated training load started to take effect, I really noticed the difference in how tired I felt. Next time I’ll make sure I’m well-rested from the start.
Progress: Much improved 

6. Commit to more yoga outside of my weekly classes
Perhaps the one I’ve done least about. I have continued with my two yoga classes per week and not only have I noticed the difference in my flexibility and strength from this, but my Ashtanga teacher commented that she could see the difference in the way my body moves. Both of these are really positive for my running. Unfortunately I’ve not done quite as much outside of these classes as I would like. I’m still to work through my Hit Reset book from Jasyoga, but I have incorporated one or two things from the associated videos into my post-run routine, most notably lying with my legs up the wall for 10-15 minutes which I am convinced is making a difference to my recovery. I also include some mobility work in this routine and my gym routine, however I’d still like to find a place for more frequent yoga practice in my day to day life. Perhaps now my marathon training cycle is complete I can turn my attention to this one.
Progress: Working on it!

IMG_13287. Blog more consistently
To develop from my 2016 postaweek commitment, in 2017 my aim was to write at least one post per week IN ADDITION to Friday Finds. So far, this has gone well. Friday Finds has actually gone out on time every week and I have published a Week in Review every Monday. Many weeks have seen other posts go out too, so to date I’ve met my goal on this one and still have plenty of things up my sleeve which I’d love to write about. I have gained some new followers along the way (hello to you all!) and since I’m fond of statistics, it will be interesting to look at my stats at the end of the year and see how they compare to 2016.
Progress: On Track 

IMG_1461When I sat down to write this post I wasn’t actually sure I’d made much progress towards my goals at all, but writing it all down has given me a great opportunity to reflect and realise that I have. Several of my goals require long-term commitment, and that commitment is there. I’ll check in with them again in the summer to see how things are going.

How are you getting on with your goals for 2017?
Any book recommendations or topics you would like me to cover in a post?

Paris When it Sizzles Pt2 – Breakfast Run

Often a real highlight of the Paris Marathon weekend for me is the Breakfast Run. For just a few Euros (I paid 12 Euros extra when I booked my marathon place) you get a good quality tech T-shirt and access to a fantastic 5(ish)k run followed by breakfast. Ever since the first time we took part in this event I have loved the atmosphere, so was excited to return and experience the new route this year.

IMG_1205In the past, the Breakfast Run began at the marathon finish line, winding its way by the Trocadéro, over the Pont d’Iéna and around the Eiffel Tower to the other side of the Champ de Mars. This year, a new route was on offer. I’m not sure why it was changed, however it did strike me that the new route meant there would be no public access to the runner area (finish line etc) on Avenue Foch once it was set up, thus increasing security in a time of heightened alert.

The new route began at the Place du Palais Royal along Rue de Rivoli. This was perfectly walkable from our hotel, but in a bid to save our legs we decided to walk the short distance to the Champs Élysées, avoid the massive metro station at Charles de Gaulle Étoile (basically around the Arc de Triomphe) and get on the metro at the much smaller George V station for the handful of stops along to the Palais Royal (one of the stops for the Louvre).

As soon as we stepped out of the metro it was quite clear we were in the right place. All we could see were people dressed in the same branded T-shirt as us… and flags. Lots and lots of flags. People were milling about chatting, taking photos and, as you would expect, joining the queue for the loos. We were on the lookout for various people we were expecting to see, and despite it being quite hard to spot anyone in these circumstances (not only was everyone pretty much dressed the same, but there were apparently 3000 people signed up to run!) we quickly managed to find our German friend Stefan whom we met at the after-party last year. We also managed to locate our friends from Dundee (the ones we had caught up with at the departure gate in Edinburgh the day before), as well as a local couple we were expecting to see, and I was keeping an eye out for Tina aka She Who Dares Runs who had contacted me the day before we left to say she had secured a place to cover the marathon for Women’s Running UK and suggested trying to meet and say hello as we have been reading each other’s blogs for a while now (hi Tina!).

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IMG_1219While we were hanging about, I did have a couple of very unusual (for me) experiences. I guess I forget that people other than my friends and family might actually read what I post, so on the odd occasion, usually travelling to a big race, that someone actually recognises me from my blog, I tend to be quite surprised. As Steve and I stood around, another runner came over and said, “are you the blogger?”. I think my surprise was evident to the poor guy as I responded in the affirmative, but it was really nice to be approached like that, and even nicer when he got in touch later to identify himself and explain a bit more about how he recognised me. He might be reading this, so hi Carl!

But by far the strangest thing happened when I was waiting for Steve to reappear from the toilets. A runner came over brandishing a phone and making the internationally-recognised sign for taking a photo. Since Steve and I were wearing our kilts for the run, we have grown used to people wanting pictures as a kilt does tend to draw attention, so I assumed this to be the case again. But no. Not only did this guy want a photo, he seemed to recognise me from the blog and was quite excited about it. A rather bewildered Stefan took the photo for him, and I was quite glad he was there to witness the moment as I’m not sure Steve would have believed me otherwise. Why not? Because the guy who wanted the photo was from Hong Kong. Yes, Hong Kong! Who knew my blog had ever reached Hong Kong!!! Now I feel internationally famous lol!

IMG_1217Shortly after this it was time to get underway. The route took us from the Place du Palais Royal, across Rue de Rivoli and into the Place du Carrousel where the famous pyramid is located. This meant our first photo stop and in among the melée we managed to lose sight of Stefan.

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IMG_1226After this it was along the quai and over the Pont Royal with the Musée d’Orsay on the other side. We stopped on the bridge for some photos as the Breakfast Run is untimed and not at all competitive so times don’t matter. It’s an event all about experience and friendship – more of a display or procession than a race.

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IMG_1232We then followed the quai along the river Seine past the Pont Alexandre III until we reached the Pont d’Iéna. Again, stopping at various points for photos.

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IMG_1243From this point, the remainder of the route was the same as previous years as we came up from the Quai de la Bourdonnais, along Avenue de la Bourdonnais and made a final right turn onto Place Joffre to the finish in front of the École Militaire where there was a real party atmosphere.

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IMG_1252Once over the line we stopped for some more photographs, mostly with complete strangers drawn by our kilts, during which I heard my name called and turned to see Tina – she had actually managed to find me among all those people! Circumstances meant it was a bit of a rushed meeting, but we did manage a selfie and I was most excited to later feature on a post on the Women’s Running UK instagram account!
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fullsizeoutput_1da1Photos done, we headed for the tables with breakfast laid out. In the past this has been a bit of a scrum, but this year felt much better organised with a proper queue formed and croissants/pains au chocolat being handed out by volunteers. Much less pushing and shoving! I managed to score a pain au chocolat, coffee, banana and bottle of water. I drank the coffee while queueing for my banana and water, but the rest we took over to a bench with a front row view of the Eiffel Tower. Not bad for breakfast al fresco!

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IMG_1255Suitably refuelled, we began our amble across the Champ de Mars, which always takes a while as we stop to talk to so many people and take advantage of the great photo opportunities. We first had a chat with some women from Canada – I hope they had a great marathon – then caught up with the Dundee contingent for a while. I was also intrigued to see an impromptu yoga class taking place in the Champ de Mars and was inspired to do one or two poses myself!

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IMG_1329Finally, we reached the Eiffel Tower and due to some new security measures there, we were unable to walk underneath so instead took a path around the side which turned out to be beautiful. There were gorgeous gardens and stunning views of the tower framed by trees. I’m really glad we took that route and will definitely go that way again in future.

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I was impressed that SCHNEIDER Electric managed to get their branding everywhere 😉

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Our final stop before returning to the hotel (which was within easy walking distance by this point) was the Trocadéro to take in the tower views. Over the last few years there has been some work going on around this area which often obstructed the view. This work isn’t quite finished, but there is much more space now to get some nice photos of the Eiffel Tower.

IMG_1343Once more, The Breakfast Run didn’t disappoint and we had a great morning enjoying the famous sights of Paris (along with one or two others with the same idea lol!). Here’s some of the Facebook Live video from the last section of the run that was posted on the official marathon page. The last minute or so gives a real flavour of the atmosphere:

If you’re ever in Paris for the marathon weekend, I highly recommend taking part in this event. You never know, you might see me there…!

Next up: Marathon day!

Week in Review – Taper Time!

Wow! It hardly seems like any time at all has passed since I began this cycle of marathon training, yet here I am into my taper and writing my last pre-race week in review! As always, I’m linking up with Jessie at The Right Fits and Jess at Jess Runs ATL to share my weekly training.

Tapering means a bit of a cut back in mileage, but maintaining the intensity of the workouts. That means feeling fresh and ready to race when you need to. I’ve found in the past that the traditional three week taper leaves me feeling sluggish on race day, so this time I’m trying out a two week taper to see what difference it makes. Based on the pattern of how I’ve felt in longer runs versus cutback weeks throughout this cycle, I’m feeling confident that this is going to work better for me.

So for my first taper week my plan was:

Monday – swim
Tuesday – bike intervals
Wednesday – hill reps
Thursday – PT session plus Ashtanga yoga
Friday – rest
Saturday – parkrun plus Hatha yoga
Sunday – long run

And I even did all the sessions as planned – nothing missed or swapped around. I think that makes three weeks this year with no changes lol! But I have to say, my week didn’t get off to the best start. I’m not sure if I was tired from my 20 mile run, tired because it was the last week of a veeeeery long term, or something else, but I was an absolute clumsy clot. I was late for work on Monday due to the aftermath of an accident on the road I was on (hopefully everyone involved was ok) then when I set my cup down to go and make a cup of tea, I managed to nudge it off my desk and smash it. I was fond of that cup too 😦 I did survive the rest of the day and headed to the pool for my swim. It probably wasn’t my greatest performance ever as the pool was really busy and there wasn’t much space to really get into a rhythm, but it really helped my recovery. If I hadn’t known otherwise, I wouldn’t have known I had run 20 miles the day before!

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The irony of the calendar that day was not lost on me!

My clumsy behaviour continued into Tuesday when I began my work day by dropping (and smashing) my plastic water cup. On the plus side, this was the last thing I broke during the week – phew! On Tuesday evening I headed to the gym for my bike reps and although I was still feeling tired (I was fairly certain this was work-related by this stage) I still felt strong throughout the workout and was thinking about where I started with these reps towards the end of last year when they were shorter and at lower intensity. I would never have believed I could progress to where I am now had you told me back then. Fitness really is a funny thing as you never really “feel” any different, it’s only when you have a tangible measurement that progress is more apparent.

fullsizeoutput_1ccaWednesday was a return to my hill reps after a two week break. To be honest, I wasn’t feeling overly motivated to go and do them, perhaps because it was in my head that this was the last time before Paris, but I headed out and got it done. My splits were slightly slower than the last time, but I was ok with that given I had missed two sessions of hill reps, had run 20 miles on Sunday and was, like my colleagues, just generally on my knees and crawling towards the school holidays!

IMG_1042I always enjoy my Thursday sessions. First it’s my PT session with Steve where our focus has been on core strength and mobility, particularly my hips and my upper back/shoulders. We repeated some of the work we have been doing in recent weeks, then Steve repeated his “photo bombing” manoeuvre so I couldn’t take a post-workout selfie for laughing!

IMG_1052I then headed to my Ashtanga class which has become a real marker of the end of the week for me. The focus on breathing and working through the postures helps to calm my mind from a busy week so I feel much less stressed afterwards, and the postures themselves have made a huge difference to my overall strength and flexibility since I began last May. Once that class is done, I also know I only have one more day to work, and this week it was the last day before a long-awaited two week break. Bliss!

By the time I finished work on Friday I felt completely done. This is our busiest term with coursework and assessments, which are all really exhausting for the pupils as well, especially those who are coming back to exams. When the bell rang at the end of the day, it was like someone pulled the plug out on my energy as well. I had to keep moving until I got to my car as I knew if I stopped it was going to be a battle to get going again. Once home, I enjoyed the chance to relax before dinner, and this week chose a steak in celebration of a tough term completed.

IMG_1057Since Saturday was the first Saturday of the month, I was a pacer at parkrun and had 26 minutes again. Following a course inspection the day before, it had been decided to stick to the alternate route as the main route was still pretty waterlogged and I saw this as an opportunity to really nail my pacing since it would be flat tarmac the whole way around. All I had to do was lock into the right pace and stick to it. I have tried resetting my watch to kilometres in order to get more frequent updates on my splits, but this time opted to stick to miles since that is how I usually have it. A quick check of a pace calculator revealed that to run a 26 minute 5k I would need to run 8:22 per mile and I’m pleased to report that I absolutely nailed it – 8:21, 8:20, 8:23 and the final bit at 8:24 for a finish time on my Garmin of 26:01 (I always run through the finish line before stopping my watch so there’s usually a second or two added to my actual time). I was so pleased to have got it right that I was actually a bit disappointed when my official time came in as 25:53. It’s not often a runner is disappointed by a time being too fast haha! Still, I know I got it right and the runners using me as a pace guide should theoretically have a good time against their names, so job done.

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Wearing my 2014 Paris marathon finishers’ top in the hopes it would be lucky!

IMG_1076Parkrun was followed by the last Hatha yoga class of the term and I really enjoyed relaxing into the class (and the holidays) and stretching out my body. I could feel all the stresses of the term melting away. However I was feeling a little “off” (and had been since the end of school on Friday) so decided on a fairly long nap on Saturday afternoon, after which I felt back to normal so I was clearly in need of some sleep!

Sunday was my last long run before heading to Paris and I had “just” 12 miles on the schedule. It was a beautiful morning so I was able to wear shorts and my souvenir Tshirt I got in Paris last year. I followed the same route as my previous 12 mile runs on this cycle and just ran to feel – no deliberate slowing, no aiming for marathon pace, just running comfortably and enjoying the day. In the end my average pace wasn’t too far outside goal marathon pace so I’m feeling optimistic that my endurance and speed work can come together next Sunday to propel me to a good time. My fingers are firmly crossed for a PB and my ultimate goal is sub-4 hours. I’ll definitely be giving it my best shot!

IMG_1078 IMG_1079 IMG_1080So that’s it. The hay is in the barn (so to speak) and my focus now is on making sure I’m well rested and well hydrated. I’ll use the week to keep some training ticking over, but have plans for an afternoon nap each day, a bit of blogging and turning my attention to organising my kit ready to pack for our flight on Friday. If you want to keep up with what I’m up to in Paris, remember you can follow me on Facebook and I’ll be writing all about it once I’m home.

Keep your fingers crossed!

If you have a goal race soon, how are you feeling about it?
How do you prepare in the days before a goal event?

Week in Review – The Big One!

I can’t believe this training cycle is nearly over! It began in the depths of winter and now the clocks have actually going forward for British “Summer” Time! I’m linking up as usual with Jessie at The Right Fits and Jess at Jess Runs ATL as I review my peak training week.

There were one or two minor changes this week thanks to life getting in the way, but I still feel I had a solid week of training. This was the plan:

Monday – swim
Tuesday – bike reps at the gym
Wednesday – hill reps short run
Thursday – PT session plus Ashtanga yoga
Friday – rest
Saturday – parkrun
Sunday – long run

I stayed a bit later at work on Monday which meant I got to the pool a bit later. It was busy as there was an aqua fitness class on in part of the pool and a couple of others using the swim lane. I was keen to get home so probably swam a bit quicker than usual. Unfortunately this resulted in a bit less finesse in my form due to my rushing so I wasn’t overly satisfied with that, but I still felt it was a good workout.

On Tuesday I was back at the gym for my bike reps. Having missed this session during my recovery period last week, I wasn’t sure how I would feel and asked Steve if I should repeat the previous number of reps or move on. In the end, we decided I should aim to move on, but if I got to the number of reps I had completed a couple of weeks before and felt I couldn’t manage another two, then I could stop. As it turned out, I was able to complete all the reps I should and felt strong in the workout. I then enjoyed the chance to relax in the hot tub and sauna before heading home.

Wednesday threw a bit of a spanner in the works. I was due to resume my hill reps, however my elderly cat (who has a health condition) had been unwell and when I got home I wasn’t happy with how she was doing and felt the need to seek advice from the vet. The upshot was a bonus trip to the surgery for me to collect some new medication, followed by a couple of other errands while I was out. By the time I had done all that and tended to the cat, I felt mentally drained. It was also around 7pm and I was hungry. Getting changed and heading out to complete a set of hill reps just didn’t appeal. I sent Steve a message and he suggested just going for a straightforward run to clear my head, then if I felt like doing the reps once I was out, to do them. I really wasn’t fancying the hill reps, but knew the run would make me feel better so stuck some kit on and got out the door. I ran a loop of a little under 3 miles, maintained a reasonably hard pace and zoned out with a podcast. By the time I returned I felt much better and the cat was doing much better too. Phew!

Things got back on track on Thursday with my PT session. I had slept a bit funny and tweaked my upper back/neck so we focused again on upper back and shoulder mobility, which helped a great deal. By the time I had completed my Ashtanga yoga class, it was feeling so much better and my head felt much clearer too.

My Friday rest day was incredibly welcome. This term has been really busy with coursework to mark and we’re just one week away from our spring break now. I was home reasonably sharp after a quick errand, wrote my Friday Finds post then decided I felt quite sleepy so thought I would have a quick nap before Steve got home. That nap ended up being around 45 minutes as he finished work a bit later than we had expected. I still felt a bit “spaced out” as we headed out to eat, but was soon revived by my now traditional curry and beer. Once home, we watched a little TV (I wanted to see the Love Actually sequel and Carpool Karaoke with Take That on the Comic Relief TV coverage) before heading to bed.

Saturday morning dawned bright and early. By which I mean it was a nice, bright day and the cat made sure I appreciated it good and early as she wanted fed! With her needs taken care of, I had a bit of time to myself before parkrun. It was another week on the alternate route as the weather hasn’t improved enough to firm up the grass section and I was feeling pretty good. My legs were fresh and wanted to run fast, but I was consciously reigning it in as I knew I had 20 miles on the schedule the following day! I still sneaked it in under 24 minutes with a 23:53 (and rather surprising second mile of 7:37!).

IMG_1009Sadly there was no Hatha yoga this week as my teacher had a wedding to attend, so instead I headed home to shower before meeting Steve for the weekly food shop. Since the weather was so nice I opted to walk into town and enjoy the sunshine. Errands done, I enjoyed a relaxing afternoon to ensure I was well rested ahead of my long run. This included some quality time with the cat (and yes, there was another pizza-related “incident”!).

IMG_1018Sunday also began with an early wake up call from the cat, but at least with the clocks going forward it could be considered to be at a more civilised hour! I had decided not to get worked up about the loss of an hour overnight and instead focus on getting enough sleep and just dealing with the fact that I would be about an hour behind schedule all day. Since it was a nice day it meant I was finally able to hit the country roads for my long run. I don’t like to use these routes through the winter as it can be pretty lonely and miserable, whereas on a sunny spring day I usually see lots of other runners and cyclists as well as all the newborn lambs in the fields!

IMG_1026I’ve been trying to overdress a bit on my Sunday runs in order to get some acclimatisation since the chances are it will be warm in Paris in a couple of weeks. If it turns out to be a cool day then that’s a bonus for this pale Scottish runner! This week was probably about as warm as I’m going to get before race day so I opted for similar kit to what I plan to wear in Paris, but with an extra lightweight top which I could remove if I felt the need.

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My route was much hillier than the marathon profile (and hillier than all my previous training routes!), so my overall pace was not quite as quick as I would like, however I know that I was hitting goal pace on the flatter sections, even towards the end of the run, whilst slowing right down on the hills in order to give me a better chance of recovering over the next few days. To be honest, simply getting this far in my training plan fills me with joy after the way things have gone over the last few years, and hitting that peak mileage gives me the confidence that I’m as ready as I will ever be for this race. Will I get my PB? That’s in the lap of the running gods, but I’m going to give it my best shot!

IMG_1034And now, the taper. I’m experimenting with a two week taper rather than the traditional three as I’ve found that leaves me feeling a bit sluggish and heavy-legged for race day. If a training schedule is tailored to an individual and a recovery plan is different for every runner, then surely the nature of the taper is too? I guess we’ll soon find out…!

What will be the peak mileage in your training plan?
Do you use a three week taper or have you tried something else?

Week in Review – It’s All About Recovery!

Phew! Not long to go now until marathon day! For now it’s time once again for my week in review. Linking up as usual with Jessie @ The Right Fits and Jess @ Jess Runs ATL.

This week, my plan was completely different as I needed to make sure I recovered well from the Inverness Half Marathon. The last thing I wanted was to run a PB then pick up an injury that would put my marathon at risk! I’ve done the majority of the hard work now, so a recovery week could only be a positive. Here’s how my week looked:

Monday – sports massage
Tuesday – 10 mins easy on bike then swim
Wednesday – recovery run
Thursday – PT session then Ashtanga yoga
Friday – rest
Saturday – parkrun then Hatha yoga
Sunday – long run

On Monday I was tired and my legs were pretty weary and tight – not a big surprise given I had run a hard parkrun and a half marathon PB on consecutive days! I kept moving thoughout the day then headed to my sports massage in the evening. It was good to have my muscles worked and reassuring to know there was nothing untoward going on, simply that my legs had been worked hard!

My calves were still tight on Tuesday, and I decided it would be good to move my legs a bit more but without any impact so Steve suggested an easy 10 minute cycle before heading for my swim. I definitely couldn’t have done a set of higher intensity reps, but 10 minutes of moving my legs was nice and I had a good swim afterwards. I even got some useful tips afterwards from a very proficient swimmer and I’ll be working on those next time.

By Wednesday my legs were feeling better, but not completely back to normal so a recovery run was definitely in order! I chose a route I like which is gradually downhill for the first mile then flat, finishing with a brief uphill to finish. I could feel the weariness in my legs and I felt tired, but I knew this run would help get things to get back to normal. It wasn’t my greatest run ever, but it served its purpose and I still spent a little time afterwards wearing my medal from the International Women’s Day virtual race the previous Wednesday which had arrived that day. I can confirm that it’s a pretty chunky bit of bling!

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IMG_0973I felt really exhausted on Wednesday evening so practically as soon as I finished my dinner I was scooping up the cat and heading to bed where I fell asleep almost immediately. Poor Steve thought he was going to have to sleep in the living room with the two of us taking up all the bed! I definitely felt so much better the next day though 🙂

From Thursday my training routine was a bit more as normal. First there was a PT session with Steve and we did a little more work on shoulder/upper back mobility (the tightness in my right shoulder had been noticed by my “swim coach” on Tuesday) using both the core momentum trainer and another highly technical piece of kit…a broom handle!

IMG_0975Then it was off to the yoga studio for my Ashtanga class. I feel like this made the biggest difference out of everything I did to recover from the half marathon as my legs felt great afterwards and when I awoke on Friday morning I finally felt like I had my own legs back!

Friday was my usual rest day and meal out. That pint of beer with my dinner always gives me something to look forward to and feels like a mini celebration of another week survived! On the way home I spotted this little guy, who narrowly avoided being stepped on!

IMG_0977Saturday was a bit cooler again, but still decent conditions for parkrun. We were on the alternate course again, but since I was taking my recovery seriously I didn’t want to run as hard as last week. I ran the first mile quite conservatively, but once I had completed the first lap of the Inch my legs seemed to remember what it was like to run faster and wanted to push on a bit. I ended up running each mile a bit quicker, but with an official finish time of 24:19, I stuck to my self-imposed limit of a 24:XX time.

IMG_7309 IMG_7314As usual, parkrun was followed by my Hatha yoga class which felt really good this week. Lots of lovely work on the floor which I did with my eyes closed to enjoy the time to myself and I felt really relaxed and well stretched out when we finished. As has become my habit, the rest of the day was spent relaxing and napping with my suPURRvisor. Perfect!
IMG_0979Sunday saw me with 16 miles on the plan and I decided to run near enough the same route as my previous 16 miler, but with one minor change which, although including an extra hill, would then mean a direct run home rather than a slightly circuitous route to make up the mileage. I also decided to keep the pace nice and easy. I allowed my legs to go a little faster on my 18 mile run a couple of weeks ago, but since I had stuck to lighter workouts during the week I didn’t want to push it too much – the long run is about distance rather than pace and the fact that I was able to run a half marathon PB last week following this method gives me confidence that it is working. But despite the easy pace I was surprised to discover afterwards that I was actually a bit faster than my previous 16 mile run, further proof that my fitness is improving. I also discovered that thanks to a predominantly purple kit selection, I pretty much looked like a berry!

IMG_0997All in all, I’m pleased with my week. My performance in my long run tells me that taking the time to recover properly was the right decision and has actually helped to improve my fitness. Now to hope it all comes together in Paris next month…

How do you recover from a hard workout/race?
Do you have a goal event coming up soon?

Week in Review – Time For A Tune Up

Things continue to be busy at work as the deadlines for coursework loom, but somehow I’m still managing to fit in my training around it all. Here’s my regular week in review, linking up with Jessie at The Right Fits and Jess at Jess Runs ATL.

Believe it or not, I actually managed to complete all my workouts on the planned days this week with no changes or omissions – I think that means a grand total of two “perfect” weeks since the start of January! I keep mentioning this as a reminder that sticking rigidly to a plan doesn’t always work, but I know I’ve made progress and am now stronger and fitter even with some shuffling around of workouts each week.

Here’s how this week looked:

Monday – swim
Tuesday – bike reps at the gym
Wednesday – hill reps
Thursday – PT session plus Ashtanga yoga
Friday – rest
Saturday – parkrun plus Hatha yoga
Sunday – half marathon

Monday was the morning after the run before. I was tired (18 miles at the busiest point in the school term will do that to you!) but my legs felt ok. Weary, of course, but not really achy which was good. Still, it was nice to get in the water at the end of the day. I did find it a bit harder to get into a rhythm with my breathing though, probably because I had worked my body hard the day before, but felt much more refreshed for getting in the pool and having a swim anyway.

Tuesday is bike reps day. Nothing of note to report here, it was just two more reps onto the workout I did last week. It’s tough, but I’m tougher and I know I’m much stronger now because of working through these reps each week since late last year.

My Wednesday hill reps also formed my entry to a virtual race organised by Women’s Running magazine for International Women’s Day. There was something so inspiring about listening to my favourite podcast (The Tough Girl Podcast which had a special episode for IWD) and thinking about the #BeBoldForChange message for IWD that gave me that extra oomph for the one final rep that I’ve now added to this workout. Basically it’s the same workout as before (5-4-3-2 reps to a series of lampposts) but by adding one rep to the final lamppost I now run right up the hill. Even saving a little something for that last rep, I still managed to run some of the earlier ones a bit quicker again which is really pleasing.

IMG_0942On Thursday I asked Steve to take me through some exercises for my hips. I’ve had a sensation that there was an imbalance between them and wanted to make sure I addressed that given my history of problems with my left hip. The issue seems to be less that my left hip was weak, more that my right was taking over, so we worked through some movements to help even things up. After that I had a really good Ashtanga yoga class. There were just two of us again this week and I felt really strong and centred throughout my practice. Just what I needed!

Friday was my rest day. I always look forward to this as I’m so tired at the end of the work week, especially right now as so much coursework is due and we’re close to the end of a very long term. This week I had a few errands then, as usual, Steve and I headed out to eat. I DEFINITELY needed my beer this week! Usually I have a curry to eat with it, but this week there was a ribeye steak on the specials menu and I really fancied that instead. It was delicious!

IMG_0946Parkrun this week was a little different as the team had opted to switch to the alternate route since the grass section has been getting so boggy. The weather hasn’t really helped it to firm up, so giving it a rest for a couple of weeks should help a bit. The alternate route is two laps of the Inch which, as regular readers may remember, is a route that always makes a little piece of my soul die! On the plus side, it’s a flat and fast route and the conditions this week were grey but still, offering the opportunity to run well. Parkrun rules state that alternate courses should be a little longer than the regular route so that there are no PBs set that will be too difficult to beat on the regular route, but I was still presented with a bit of a dilemma: on the one hand, I knew I had a half marathon the following day so didn’t want to overdo it; on the other hand, I was really curious to know what sort of shape I was in over 5k as I knew the state of the grass had been slowing me down recently. In the end I decided to treat it as a tempo effort and run comfortably hard but with the knowledge that I could speed up at any point. I was therefore delighted to run each consecutive mile a little faster and to finish with my fastest parkrun time since August (23:39). A very encouraging sign for my fitness!

IMG_0947Next up was my Hatha yoga class which I always really enjoy as I find the stretching really helps to reset my body after my week’s training so I feel ready for my longer run on Sunday. I then continued the relaxing vibe with an afternoon on my recliner watching TV and taking a nap with the cat (she’s in charge of rest and naps, remember!).
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And then it was Sunday. This year we decided to enter the Inverness half marathon as a tune-up for Paris. Steve actually did this race last year, but I wasn’t at that point ready for the distance after my stress fracture so didn’t go up there. Like Saturday, I was unsure what to do. If I want a sub-4 hour marathon then my goal pace needs to average out faster than 9:09 per mile, so my target is 8:50-9:00 per mile. Since this was my tune-up, I wanted to make sure I could hold that pace, however I also knew that my half marathon PB of 1:56:35 averaged out at 8:58 per mile, so saw the opportunity to FINALLY run a new PB – it’s been my PB since 2012 after all! In the end, I decided to run to feel with the aim of running each mile at, or faster than, goal marathon pace. This would allow for slowing on hills but some faster sections downhill over the undulating course. I’ll be writing a separate race report, but spoiler alert, I got a new PB with my 1:53:03 finish! Delighted doesn’t even come close!

IMG_7263The race starts at lunchtime so despite a big breakfast and pre-race banana, we were both starving and made a bee-line for McDonald’s afterwards. Not exactly healthy, I know, but ok as a post-race treat for some fast energy until we got home. It was a long drive back so we finished the day tired but happy (Steve got a PB too).

IMG_0962So as weeks go, this has to be a good one. I recovered well from my 18 miler, ran a solid time at parkrun then followed it up the next day with a half marathon PB. Now to see if I can convert that into a marathon PB next month…

How has your training gone this week?
Any PBs to share?

Week In Review – Rest and Recover

It’s a new week, a new month and time to move into the next stage of my marathon training. As usual, I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL for my weekly roundup.

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This past week I made it a big focus to get more rest. I was really conscious that I hadn’t been getting enough sleep at night and no amount of lazy Saturday afternoons or weekend naps will ultimately make up for that. My aim, which I largely achieved, was to be in bed by 10pm, with no messing about with my phone to distract me from sleep. As a result, I have had more sleep and have felt a bit more refreshed at my morning alarm. I now need to make it a priority to continue with this and make sure I get enough rest.

When it came to training, the structure of my week remained the same (and I even got everything done as per schedule for the first time on this training cycle!):

Monday – swim
Tuesday – bike intervals at the gym
Wednesday – hill reps
Thursday – PT session + Ashtanga yoga
Friday – rest
Saturday – parkrun + Hatha yoga
Sunday – long run

My Monday swim seems to be falling into a bit of a pattern where I feel a bit “rusty” for the first few lengths then by the second half of my workout feel like I’m in a groove and could go on and on. I’m never really sure how to feel about my swimming. On the one hand, I still think of myself as a beginner, making loads of mistakes and suspect there are still some issues I could tweak. On the other hand, I’ve been feeling more and more that once warmed up it’s all clicking into place. It’s an odd position to be in, but I’ve no swimming-related goals right now and am simply using my weekly swim as active recovery and a bit of cross training to keep my fitness up without lots of high impact.

On Tuesday I was back at the gym for my interval session on the bike. I had a couple more reps to add on to the workout but right from the start I knew it was going to be a tough one. My quads felt weary and I found it harder to sustain each rep. I still got the workout done and am pretty sure the weariness is a leftover from the weeks before when I wasn’t well enough rested. I’ll be keeping a close eye on this over the next few weeks to make sure I’m not overdoing it.

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Wednesday means hill reps and this time the workout progressed from what I was doing in January. I’ve been running reps between lampposts on a nearby hill – 5 to one, 4 to the next and 3 to the next. This week saw the addition of 2 reps to the NEXT lamppost. This hill gets progressively  steeper as you go up and there are a few changes in the terrain below your feet as there are driveways and lanes to cross so it can be pretty tough going! I felt the earlier reps were a little slower than last week‘s triumph, but I’m not sure if that was down to me still feeling weary or if I was holding back a bit in anticipation of the additional reps at the end. Again, this is something to monitor over the next few weeks to see how things progress.

IMG_0572My session with Steve on Thursday once more focused on upper back mobility then we did three sets of a mini circuit using the core momentum trainer to work on knee drive and hip strength. None of the exercises were new to me, however this time Steve had me using the heavier trainer so I was working harder, plus he had me doing single leg squat thrusts, which I find really tiring! Still, I know that ultimately it’s things like this that can make a huge difference to my performance.

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After all that it felt so good to stretch my body out at Ashtanga yoga and it never fails to amaze me how much progress I’ve made since beginning the class last May. I also love how the relaxation at the end makes me feel. I think I sleep really well on Thursday nights because of it and even though I should feel at my most exhausted on a Friday morning, it’s usually the morning I awaken feeling the most refreshed.

But despite feeling great on Friday morning, by the afternoon I could feel my energy levels dropping so was really pleased it was my rest day. The energy problem wasn’t helped by staying late at work to finish off some marking, so when I left my eyes felt really heavy, I was teetering on the brink of a headache and I felt the beginnings of that gnawing, marathon training hunger that signals a time to start taking in more calories. Arriving home I took the time to hang out on the recliner with the cat until it was time to go and eat. It was a strange meal because I was really hungry but I was also really tired so it was quite an effort to keep eating. Several times I toyed with giving up on my (delicious) meal, but knew what I really needed was the energy from the food so ate every last mouthful. As soon as I was done, we headed home and almost immediately went to bed. In bed by 9:15pm on a Friday night? I know how to party! I was asleep by 9:30 and slept all the way through until the “cat alarm” went off at 6:30am (I really must check her weekend settings lol!). Luckily Steve decided to get up so he fed her and I dozed for a little longer and enjoyed the chance to relax in bed for a bit before getting up for parkrun.

Since it was the first Saturday of the month, it was pacer week at parkrun and this time I had been asked to run 26 minutes. I knew the time was well within me, and since I wouldn’t be running at my usual pace, it seemed as good a time as any to try out my new “parkrun shoes” which had arrived during the week.

IMG_0580I’ve heard good things about the Salomon Speedcross 4 and have noticed a number of runners wearing them to parkrun recently, so when I found them at a good price online, I took it as a sign that it was time to try them out for myself. Half a mile of our parkrun is over grass and right now it’s REALLY churned up and muddy. This makes for a very slippy few minutes of running and a lot of squelching about!

Today the mud made for some tricky pacing. The first mile was near enough right, but I should probably have gone a little faster to make up a bit of time before hitting the mud. One runner had said she was aiming to stick with me, but unfortunately she dropped behind over the mud and I knew I had lost some time there too. Coming off the muddy section I knew I would have to pick the pace up a bit, and glancing over my shoulder I caught sight of my companion and encouraged her to catch up with me. Through the last kilometre or so I was constantly giving her tips and encouraging her in a bid to get her to the finish as quickly as possible. My shouts of, “I’m right behind you! Don’t let me catch you! Go on! You’ve got this!” caused some amusement to those watching and other runners we were catching! Sadly she narrowly missed out on a PB, but in better conditions she will nail it. As for me, I was slightly slow with an official time of 26:11, but since it was only my second experience of pacing and the muddy stretch was hard going, I’m really pleased with that. I’m also really pleased with the shoes which made me feel really secure on the mud, and they definitely got put through their paces!

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Parkrun was followed with a really good stretch at Hatha yoga, then the remainder of the day was spent relaxing. I took a nap with my furry supervisor and did a little blogging under her watchful eye! Basically Steve’s in charge of the content of my workouts; the cat’s in charge of my rest 😀
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Saturday night saw me having another early night and I slept through until the cat alarm once more alerted us to the fact that it was time for breakfast! I had a 12 mile run on the schedule which I had mapped out the night before so I knew my route. Having checked my weather app I knew it was chilly, but the information that there was only a small chance of rain was definitely flawed as it poured for the first 4 miles. I then spent the next 8 miles with my wet and uncombed hair getting a “fresh air blow dry” and arrived home looking like I’d been dragged through a hedge backwards. No wonder people were looking at me a bit oddly as I passed through the town on the final stretch home!

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Weather aside, it was a good run and I felt my pacing was a bit better. I still found my legs wanting to speed up, but I know the slower pace now will ultimately help me to run better on race day so I’m trusting that I’m doing the right thing and taking it as a good thing that my legs have a bit more speed in them.

The weekend showed me the difference that being better rested makes to how I feel. Now I need to work on trying to bring that more effectively into the rest of the week. I’ll let you know next week how I get on…

What is your training focus right now?
Anyone else woken up by a hungry cat in the morning?

7 for 2017 – My Goals for the Year

It’s that time of year again. If you’ve been with me for a while then you’ll know I don’t hold with all that “new year, new me” stuff as I believe that pinning all your hopes for change on one particular day (a day when, let’s face it, many aren’t feeling at their best!) is doomed to failure. If there’s something you want to change, change it now. If there’s something you want to achieve, start taking steps towards it straight away. Why wait? Too many people try to make massive and unsustainable changes on the 1st of January then feel miserable when they fail. Surely it’s better to change one small thing at a time or develop habits that have already been created than to try and completely reinvent yourself? So rather than resolutions, I prefer to set myself goals – things I would like to achieve over the course of the year that will help give focus to what I do and bring me one step closer to where I want to be.

I’ve already shared my final roundup of my 2016 goals and was, for the most part, pleased with how those went. I am aware, however, that a couple of them weren’t SMART enough in that they lacked clear cut ways to measure my progress, nor did they all have tangible deadlines to work towards. Those that I achieved tended to have something very clear and time-focused to strive for, so this year I’m going to try and address that a bit more.

And following the example of Sarah Williams at Tough Girl Challenges, I’m going to have 7 goals this year. Sarah has been encouraging the members of the Tough Girl Tribe to create and share 7 for 2017, so that’s exactly what I’m going to do. As ever, sharing those goals and sharing my progress throughout the year will help to keep me accountable and make me reflect on how I’m getting on. So here we go…

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  1. Set some new race PBs
    The last time I set a big running goal, I kept it quiet. Not this time. This time I’m putting out there exactly what I want to achieve, and I want to achieve the big ones! This year I want a new marathon PB. My best currently stands at 4:05:07 from Paris in 2014, and in 2017 I want to better that. Ideally, I’m going to FINALLY achieve my dream of a sub-4 hour marathon, and that’s what I will be training for. I’m entered into Paris again, so that will be my primary target, but I’ll keep the idea of an autumn marathon in reserve just in case!
    As well as that, my half marathon PB has stagnated at 1:56:35 since the autumn of 2012. I find half marathons tough as they’re somewhere between the speed of a 10k and the endurance of a marathon, and I never quite get my pacing right. I think I could get closer to a 1:52 and this year I’m going to have a go at achieving that. I don’t yet know what my target race will be, but hopefully something will work in well with my marathon training.
    And in for a penny, in for a pound, I also want to have a go at breaking 50 minutes for a 10k. I ran 50:14 in the Great Scottish Run 10k in 2015, so I’m within touching distance. Let’s see what 2017 brings there…
  2. Run my 100th parkrun
    A very tangible goal. I ran my 50th parkrun at the beginning of November, and have continued to participate regularly ever since. Assuming my New Year’s Day goes as planned (I’m writing this in advance!) then I will be sitting on a nice round 60, leaving me the whole rest of 2017 to complete 40 parkruns. Even factoring in a post-marathon rest and being away on holiday, this is still achievable. I just need to keep myself as healthy and injury-free as possible.
  3. Maintain my step goal streak
    Back in the summer I set myself a mini-goal of achieving the step goal on my fitness tracker every day throughout my summer break from school. For an added challenge, I allowed that goal to increase incrementally and finished the summer feeling so much better for being away from my car for so long, getting more fresh air and walking everywhere. Unwilling to stop once the new school year began, I reset my step goal to a fixed 10,000 steps per day and came up with some creative ways to fit extra walking into my daily routine. The end of 2016 saw me reach a whopping 183 days (or 6 months) in my streak and there’s no way I want to stop yet. While I keep setting myself interim goals (100 days, 150 days, to the end of the year…) realistically I’ve come so far now that the only thing that I could really allow to stop my streak is to be incapacitated in some way such as illness or injury. My mini-goal right now is to reach the summer and make it 365 days, but what I would really love is to get my 10,000 minimum every day of 2017. Watch this space!
  4. Read at least 30 books
    One of my most successful goals in 2016 was to read more books, and I used the annual challenge on Goodreads to help me out. My goal (based on a bit of guesswork!) was 15 books, but I finished the year with 27 completed books so I’m making my minimum target for 2017 a nice round 30. I’d love for more of these to be running/cycling/adventure books as well as an assortment of fiction. I’d love your recommendations!
  5. Make more time to relax and prioritise rest during the work week
    I’m terrible for being on the go all the time. Work is busy, there’s training to do, and I often don’t find time to sit down and relax until about 9pm. Steve and I have worked together to create a training plan that has my longest workouts at the weekend, and I need to manage my work commitments a bit better to allow me to have a little more time to myself. I’d love to be sitting down (in my pyjamas!) a bit earlier in the evening, and if I can do that then I should be able to find more time to read, watch tv or even write more for the blog. I might even try getting to bed earlier on weeknights to help me rise earlier and achieve more in the early part of the day (a tough one since I’m a natural night owl) so will work on that in the new term.
  6. Commit to more yoga outside of my weekly classes
    2016 was the year I finally started going to yoga. It’s something I’ve wanted to do for a long time and I really love that time out in my week to help me stretch, settle my mind and get stronger. At present I go to two yoga classes each week – a midweek Ashtanga class to really complement my other training and a weekend Hatha class to help me stretch and unwind. Now I think the next step is to commit to a more regular practice outside of those classes. That may be as little as once more per week, even just 10 minutes to help me unwind in the evening. There are plenty of online videos to use and I also have the Hit Reset book by Erin Taylor from Jasyoga, so will use these to help me on my journey.
  7. Blog more consistently
    I’m hoping that success in my other goals will help me with this one. In 2016 I committed to the WordPress challenge of a post per week, which I have achieved, however there were times in the year when I felt like the blog was limping along on nothing more than a Friday Finds post per week. And while it never fails to amaze me when people tell me how much they enjoy these (by their nature they invite less interaction) I’d prefer to put out more of my own content – training updates, life updates, thoughts on various running/fitness topics – and connect with more people. In 2017 I’d like to try and publish a post per week IN ADDITION to Friday Finds. You may notice a flurry of posts whenever I’m not at work, so what I’d really like to do is even things out a little bit and find some more time to write posts in advance so I can schedule them for specific dates or have something in reserve if I know I’m not going to have much time to write. I think this is going to be a challenging one, but I really want to give it a go and see if I can grow my total views in 2017. Any tips from more prolific bloggers than me would be gratefully received, as would your comments on any topics you’d like to see covered.

And that’s my 7 for 2017. Stay tuned for updates throughout the year to see how I get on.

What are your views on resolutions?
What are your goals for the months ahead?

Friday Finds – 2nd December

Friday Finds is a regular feature in which I collate and share interesting articles and posts on running/health/fitness which I’ve read recently. Some might be inspiring, some might be scientific, some might provoke debate. All are things I’ve found in some way thought-provoking.

For a variety of reasons, this past week has been very stressful for me. Everything is fine now, but I was left feeling very drained and pared back a lot of my training as I felt that hard workouts when I was feeling less than my best would be counter-productive and perhaps lead to injury. Instead, I switched to easy sessions to clear my head and made sure to take some time for myself in order to relax. For this, yoga was my saviour, and since I’ve come across a few yoga-focused articles recently, I decided to bring you a Friday Finds yoga special this week. No need to twist yourself into a pretzel to read it, just enjoy the chance to relax and have some “me-time”.

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First up, this neat summary of how yoga can benefit our brains. Yoga is a new discipline for me, but straight away I noticed how it helped me to switch off and I love that fuzzy, floaty feeling I have after savasana. This was especially true on Monday when a Hatha yoga class really saved what had otherwise been a very difficult day. But what caught my interest was the cognitive benefits of yoga cited in this article, drawing on a recent survey which forms part of a growing body of evidence that shows yoga to be massively beneficial for our mental health, perhaps even more so than our physical health.

Further to this, today I awoke to the news that yoga has now been added to the UNESCO representative list of the intangible cultural heritage of humanity alongside other “intangibles” such as diets, dances and diverse cultural phenomena. Yoga was recognised thanks to its ability to improve self-realisation and ease suffering in people of all ages. The addition of yoga to this prestigious list is further recognition of the many benefits of yoga.

And speaking of people of all ages, I love the story of “yogalebrity” Täo Porchon-Lynch. Yoga instructors are ten a penny on social media these days, but they’re not often 98 years old! Reading through the story of Ms Porchon-Lynch is incredible, spanning a childhood in India where she met Ghandi, war years in London where she met Noël Coward and dancing in Hollywood. To this day she combines her two passions of yoga teaching and ballroom dancing in her busy schedule. In a world where ageing is so often seen as a disease, it’s inspiring to see someone continuing to live life to its fullest at an age more often associated with care homes and knitting.

Of course, the benefits of yoga can also extend to the other end of the age spectrum and boost the emotional wellbeing of young people. In a digital age where our young people are constantly plugged in to an online world, yoga might just be the thing to help young people to switch off, calm anxieties and aid restful sleep. Introducing yoga in schools was suggested during a commons debate a few weeks ago, and while it might be a bit of a hard sell to some young people, the long-term benefits suggest that it’s worth pursuing.

And finally, I mentioned some quirky yoga classes in a recent post and was particularly taken with the idea of cat yoga. This concept has been featuring in my news feeds again this week so I couldn’t resist sharing a couple more articles about it. If you like yoga and pictures of cats (and let’s face it, the internet loves both of these things!) then these are the posts for you. As a bonus, the CNN piece features some entertaining video of a cat yoga class. Meowmaste!

Happy reading,
The Running Princess