Week in Review – An Easy Week

Despite treating last weekend’s half marathon as a training run rather than a race, I still felt it worthwhile to cut back my training in the week afterwards since I had jumped up my mileage a little in order to take part. Yes, I recently ran a marathon so have all that training “in the bank” but I still prefer a sensible build up in mileage to help avoid injuries. In this post I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share my post-race recovery and training.

Last week‘s race, unusually, was on a Saturday so I’d already enjoyed a rest day on the Sunday. Here’s how the rest of my week went:

Mondayswim sports massage
Tuesday – rest
Wednesday – 4 miles
Thursday – Ashtanga yoga
Friday – rest
Saturday – parkrun
Sunday – 10 miles

I actually fully intended going for a swim on Monday as I find getting in the water after a long or hard run really useful. Unfortunately I was too late getting away from work and needed to nip home to check the cat had enough food so didn’t quite have enough time to squeeze in a swim before my sports massage. I have a sports massage every month as part of my strategy to help me recover and to spot any issues before they become problems. I was really pleased to find that my legs were in pretty good shape and they felt even better after Katie had massaged them. Thanks Katie 🙂

Tuesday was a complete rest. If I’m honest, I would have been OK to train but I had a commitment to meet a friend for coffee after work and the logistics of that meant there was no time for a workout. Since it was a nice evening, I took a short walk when I got back before settling down to eat and relax.

By Wednesday things were back on track, but rather than go for another set of hill reps, Steve advised sticking to a simple run. No particular pace, but around 4 miles. I decided just to let my body tell me how it wanted to run and while I felt a little sluggish at the start, by the end of my 4 miles I was feeling much better.

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Thursday remains by far my favourite workout of the week. I feel such a difference in my body (strength, flexibility, movement) after a year of Ashtanga yoga and I still notice improvements all the time. The class covers about half the Ashtanga primary series, led by a teacher, so we don’t do exactly the same sequence every time. This week we did a posture we haven’t done for a while (I’m still not great with all the Sanskrit names!). It’s quite a tricky one and I was able to get much closer to being able to do the full posture than I’ve ever been before. I was quite amazed as I wasn’t expecting that to happen.

It was another rest day on Friday. I had initially wondered about fitting in a swim here, but the cat was due a checkup with the vet (you’ll remember she’s pretty old for a cat and with an age-related health condition) and Friday was the most convenient. They were running a bit behind due to an emergency so while the cat quietly seethed in her basket, I enjoyed watching the other pets in the waiting room, my favourites being the cutest little sausage dog I’ve ever seen and the the tiny turtle with an infection (absolutely no idea how they could tell!). It was a positive visit as there was no need for further medication or tests and she’s even put on a little weight! Once home, I headed out for a walk since I had been sitting around for a while then it was time to head out to eat. According to Facebook, Steve and I have now been friends for 9 years so we marked the occasion with a delicious steak dinner. I’m so glad steak was on as a special that night as I was really craving it!

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On Saturday the cat decided to give me one of her famous early wake up calls, so I wasn’t sure how I would perform at parkrun. As soon as we got underway my legs decided they wanted to run fast and I was waiting for the rest of my body to mount a protest, but I managed to not only sustain my pace but actually get a little quicker with each mile to complete the Royal Flush Negative Split and finish with a time of 23:49 (7:51, 7:46, 7:40 and the last nubbin at 6:43 pace!). That means the three parkruns I have done since Paris have been progressively faster – 24:15, 24:05 and 23:49. In actual fact my fastest this year is 23:39, so it looks like I’m not too far away from that and hopefully I can improve on that time over the summer. Saturday was also a pretty wet day so I didn’t look my finest when I finished!

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No Hatha yoga for me this week as I had an appointment, but I plan to go on Monday instead. It will be a lovely way to end my Monday.

My four-legged friend provided another early alarm call on Sunday, but I took my time getting ready for my run. I had 10 miles on my plan and have made a decision about my training for the next few weeks. Through the winter I was running slowly on Sunday mornings to build endurance, however now that endurance is in place I need to work a little more on my pace. I won’t run any more than half marathon distance before heading off on my summer holiday, so it seems that the best way to use those runs to capitalise on my endurance base is to run them a bit faster. On this run I was aiming to run at or faster than marathon pace, with the target of completing 10 miles in 1:30 or less (approx 4 hour marathon pace which is 9:09 per mile). I also included hills towards the end as I know that’s what I can expect at the Loch Ness marathon. Despite Mother Nature providing yet another free shower, I was well within target with 10 miles in 1:28 and an 8:53 per mile average. Perfect! Hopefully this approach will help develop my pace in the next few weeks then when I return from my holiday I’m going to use my long runs in a different way, a bit more like fartlek-type runs.

IMG_1938The rest of the day was spent relaxing. We had a chicken to cook and guess who took it upon herself to act as guard? Shame she can’t have any due to her dietary restrictions!

IMG_1942All in all, I think my decision to have an easier week definitely paid off in my performance over the weekend. I’m feeling excited now about the weeks ahead and am already visualising my finish at Loch Ness. Now to make it happen…

How do you like to recover from an event?
What are you training for just now?

Week in Review – A Cheeky Half!

Another week, another week in review! As ever, linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to bring you my weekly roundup.

From the title of this post you might have worked out that there was a half marathon in there, but here’s how the rest of my week looked:

Monday – swim
Tuesday – bike reps @ the gym
Wednesday – hill reps
Thursday – Ashtanga yoga
Friday – Rest
Saturday – Loch Leven half marathon
Sunday – rest

At this point I’m in a bit of an odd place training-wise. The furthest I’ve run since Paris is 8 miles, but still have decent fitness from my marathon training cycle. I’m looking forward to capitalising on this over the summer, but right now am amused by having sufficient fitness to complete a half marathon without any specific training. Just another reason to be grateful for marathon training!

I began my week, as ever, in the pool. I’m really enjoying my Monday swims lately as I’m beginning to feel a bit more confidence in the water and can find a rhythm more quickly. What I need to work on is having more continuous swimming i.e. not stopping between lengths. It will come!

On Tuesday I was a bit pushed for time but still managed to squeeze in a set of intervals on the bike at the gym. No time for any mobility work or anything this week though as I had plans with my sister. We were seeing the second instalment of the trilogy of First World War plays which began last year with The 306: Dawn. This year was The 306: Day and where last year the focus was on the stories of some of the 306 men who were executed for cowardice, deception and mutiny, this year the focus was on the women at home. Three of the women were connected to characters from the first instalment and some of the same music was woven through to give greater impact, so while you could have watched it in isolation without having seen last year’s production, it was definitely more powerful if you had. Dawn had me in tears, but Day had me torn between tears and anger as I felt driven to start a revolution 100 years too late as I watched the way women were treated for standing up for themselves and the men in their lives. Shocking that this was seen as acceptable and I’m so glad there has been progress since then.

I was a little distracted during the performance as I recognised the male actor who appeared but couldn’t quite figure it out. Checking the programme he had a Casualty credit (but then most UK actors do!) and I thought he might have been a regular. It was only afterwards that I was able to look him up and remembered exactly who he was!

fullsizeoutput_1e00Wednesday was a repeat of the same hill reps from last week. It felt tougher this week and I’m still not sure if I was a bit sluggish or if it was because every time I turned to run up the hill I found myself running straight into a headwind. Tough, but I know it will make me stronger and hill training is definitely going to be key in preparing for the Loch Ness marathon which is an “undulating” course with a hill at 18 miles, exactly when you don’t want it!

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IMG_1845On Thursday I enjoyed a fantastic Ashtanga yoga class. It’s been about a year now since I began my yoga journey and every week I love it more. This week was special because a lovely lady who used to be a regular at the class returned as an observer as she is just finishing her yoga teacher training course. Having an extra instructor meant more opportunity to be adjusted, not because of issues in how I approached a posture, but to help me move more deeply into it. It was so nice to see her and at the end of the class she commented on how much progress she could see in my practice, which is really good to hear.

Then it was Friday, perhaps the most exciting day of the week. Not because it was scheduled as a rest day, but because the reason for that rest was a trip to Glasgow to see TAKE THAT live in concert! I’ve been looking forward to this for ages and as usual they didn’t disappoint. The band is renowned for the theatricality of their live shows and this one fetaured a cast of dancers and acrobats performing in the round with a set that changed levels and with props that flew around the stage and awesome lighting effects. I was on my feet throughout belting out every song and loving every moment.

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The thing about a concert, though, is that it’s inevitably a late night and heading through after work meant we only had time for food at the venue (pizza with a base apparently made of cardboard!). None of this is particularly ideal preparation for a half marathon, but that was the prep I had so on Saturday morning, after less than 7 hours sleep, I was off to Kinross for my race. Anticipating that I wouldn’t be at my finest, I had decided in advance to simply treat this as a training run with a medal and just take it easy rather than racing. This turned out to be a good strategy and I was pleased to find that even when at less than my best I was able to finish in just a little beyond 2 hours and feeling comfortable. I’ll write more about my experience of this race in a separate post, but I enjoyed it.

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Post-race we grabbed some food then had a relaxing afternoon of napping and reading before treating ourselves to a takeaway since we knew Sunday would be a rest day to allow our bodies to recover from a late night and a race. I even pushed the barrel out and had a Saturday night bath with Epsom salts, bubbles, a running magazine and a glass of wine. Lovely!

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It was nice going to bed on Saturday night and not setting an alarm (little chance of sleeping in anyway when you have a cat!) and waking when her majesty demanded food. It was then an easy day of coffee, food shopping (usually done on a Saturday) and a visit to my parents (there was cake again!). This must be what the non-runners do with their Sundays! It was nice, but I think I would get bored of this after a couple of weeks and be desperate for something different.

In the week ahead I’ll probably ease off training a little for a lighter week to make sure I recover well, then I’ll be back to my preparations for Loch Ness. September will be here before I know it!

How is your training going?
Any exciting events in your life?

Friday Finds – 12th May

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.

To be honest, it’s been another week full of Breaking2 news, however I intend to write a separate post on that in the next few days, so instead I’m bringing you a selection of other bits and pieces I’ve come across this week.

The 8th -14th of May is Mental Health Awareness Week, and mental health is something I’m growing more interested in. I now come into contact with so many young people who are struggling with their mental health and while I do what I can to support them, I always wish there was something more. For me, running is what I turn to in difficult times to help clear my head and refocus. I’ve also found yoga really beneficial in helping me feel calm and settled through the controlled breathing and slow movements. So it was with interest that I read of Matthew Rees, the runner who shot to fame after his selfless act at the London marathon, and how he has used running to help combat depression.

An interesting take on the mental side of running is covered in this article from Outside which deals with boredom and how we might channel that into improved performance. In this day and age people find it increasingly difficult to just “be” and accept boredom as something that might drive creativity. Instead, we tend to reach for our phones as a distraction. Perhaps as runners we can use it to our advantage?

Stories like those of Matthew Rees gain most of their traction these days on social media, and runners are particularly guilty of sharing everything about their runs, sometimes to the irritation of their non-running friends! But why are we so obsessed with sharing every run be they good, bad or indifferent? The writer of this next piece shares her theories and I have to say it makes sense to me. These days I tend to keep my running chat for my blog’s Facebook page or dedicated running groups so I know my ramblings (and photos of me leaping about like a loony!) will be seen by those who are interested in running and simply “get it”, but I think I’m still driven by the same factors suggested here:

Of course social media last weekend was all about Eliud Kipchoge and the Breaking2 project, but in the days afterwards another speedy runner came to light, this time in a half marathon. 18 year old Benjamin Pachev ran a 71 minute half marathon. That’s speedy, but not pushing any boundaries…until you learn that he did so whilst wearing Crocs. Yes, Crocs. Those funny shoes with the holes in them that are often the butt of jokes. Not being a Crocs wearer I’ve no idea how he kept them on his feet and am impressed not just at his speed but that he did so in footwear far from traditional. I can’t see Kipchoge looking to race his next marathon in them though 😉

And finally, you may remember me sharing the quirky story of the crossword compiler who challenged himself to create a clue for each mile of the London marathon. For the crossword fans among you, here’s the finished puzzle (for the impatient, the answers are in this post about the process itself):

Happy reading,
The Running Princess

Week In Review – Oops, I Did It Again!

With running back on the agenda again this week was all about returning all my workouts to their usual intensity and moving on from the lighter workouts of late. I’m linking up again with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share my training week.

My post-marathon recovery involved a gradual progression from complete rest, to light cross training, to easy running and now my regular training schedule. Here’s how that looked for this week:

Monday – swim
Tuesday – bike reps at the gym
Wednesday – hill reps
Thursday – Ashtanga yoga
Friday – PT session
Saturday – parkrun + Hatha yoga
Sunday – 8 miles

Monday was a bank holiday and the schools were off too so I was able to have a leisurely start to the day. Steve had an early client so I was unsupervised which, as it turns out, is perhaps not the best idea. First I did this:

Screen Shot 2017-05-01 at 08.37.05Yup, that’s my ballot entry in for the London Marathon. Again. The odds are pretty slim for getting a place, but you’ve got to be in it to win it!

But I wasn’t done at that. Next, I did this:

Screen Shot 2017-05-01 at 08.53.35I can now announce that I have entered the 2017 Loch Ness Marathon which takes place at the end of September. This will be my third time entering this race, and hopefully this time I will FINALLY reach the start line. My quest for a sub-4 time is back on (although perhaps after the weekend’s events in Monza I should call it #Breaking4 lol!).

It’s ok, I stopped there before I got carried away entering races! The rest of my day was spent catching up on some household chores before heading to the pool for a swim. I really enjoyed being in the water again and felt that I was swimming well. Unfortunately it was busy so I kept having to stop at the end of my lengths to allow those ahead of me to get further up the pool before I could start my next length. Still, I’m pleased with how my swims have felt lately.

I rounded off my day with a last-minute opportunity to watch a private screening of a play I saw wth my sister last year. It was part of the 14-18 Now project which is marking 100 years since WW1 and we are seeing the second instalment in a few days. When we saw the play last year we had to travel to a converted barn outside the city and the play itself was incredibly emotional. As soon as the screening started all those emotions came flooding back, the lump in the back of my throat formed and I was in tears by the end. At least there was popcorn!

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Tuesday was my first time back to the bike reps at the gym. The last time I did this was in the week before the marathon and since then I’ve had a couple of half hour cycles so I was unsure about how this would feel. Steve had me stick with the same work/rest intervals as my last cycle of these and kept the intensity level the same, simply dropping back to 10 reps to basically repeat the last cycle before considering how best to progress this. My legs felt weary from the re-introduction of running, but I soon got into the way of it and completed the workout feeling quite strong so I must have retained some of the gains from all the reps I’ve completed over the last few months.

When I was finished on the bike I did some stretching and mobility work before heading to the hot tub to relax before walking home. I’m really enjoying having so much daylight as it makes me feel like I have so much more time to enjoy my evenings.

IMG_1708Wednesday also had me switching from a light workout to a more intense session as I headed back to my “favourite” hill for some reps. I have been using the lampposts on this hill for my reps, most recently I was completing decreasing reps to each successive lamppost (i.e. 5 to one, 4 to the next, and so on). To progress this, we cut out the first two lampposts and focused on the reps to the last three. I have to say, it felt tough at first but just like with the bike reps my body soon remembered how to do it. The weirdest thing was not running the reps in the dark. Instead it was sunny, warm (for Scotland in May) and I had shorts on rather than base layers and gloves 🙂

IMG_1724On Thursday we had the local council elections and it was another sunny day so when I got back from work (it was an inservice day so no pupils and a different venue meant I was a bit earlier) I got changed and took a walk to the polling station. Civic duty done, it was off to Ashtanga yoga where I enjoyed another great class. It’s coming up to a year since I first went to this class and I can’t believe the difference it has made to my body. Every week I notice something different, even when working through the same sequence of postures.

I finished the work week with a PT session at Steve’s studio. It was the usual mobility work which I know is key in keeping my body moving as it should and helping to prevent injury. I then had a short walk to enjoy the last of the evening sunshine before going out to eat.

IMG_1766Saturday was, of course, parkrun day. I began my day with the results of the Breaking2 run – I can’t believe how close Kipchoge came to running under 2 hours! I also began my day with a bit of a scratchy throat and feeling a bit below par, however I was fairly sure this was the result of not sleeping enough recently and not drinking enough over the couple of days before, so still wanted to go to parkrun as that often sorts me out. I didn’t expect to run overly well and did feel the run was tough, yet I still finished 10 seconds quicker than last week so that’s a positive sign that my fitness levels are returning to where they were in the weeks before the marathon, at least when it comes to shorter distances.
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My Hatha yoga class re-started this week and it was great to stretch out and centre myself after the run. I really think it makes a difference to my recovery before my longer run on Sundays. My other excitement was the arrival of the tab to put on my Paris marathon medal so the back of it is now complete. It wasn’t the time I wanted it to say, but I remain proud of my achievement as I know how much training went into it and how tough it was on the day.

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IMG_1825Sunday was another sunny day – May in Scotland can be beautiful – and I had 8 miles on my schedule so donned my shorts and shades to head out into the sunshine. I hadn’t really paid attention to my splits last week as I was running relatively easy, and only noticed at the end of this run that something was a bit off. I knew I had been running fairly briskly on the flat and downhill sections, so was surprised by the average pace that flashed up on my screen when I pressed stop. Turned out I still had the autopause feature off from racing in Paris and I usually have it on when I’m out on a training run as I often have to stop to cross roads and don’t like the watch ticking away while I’m not moving. I’ve rectified that now!

IMG_1816And with that, another week of training comes to a close. Overall I feel pretty good and can sense my body getting back into the groove of regular training again. It still feels a little tough to hit faster paces or begin more intense training, but that’s to be expected coming off a marathon and having some time out. Now I officially have a target to aim for again it will help me to focus and build on the fitness I’ve already gained this year. Bring it on!

Did you enter the London marathon ballot?
What is your next target event?

Week in Review – Fight the Temptation!

In many ways the second week of my post-marathon recovery is the hardest. I know I need that time to make sure my body is fully ready to return to running, but at the same time everything feels ok and I start getting a bit itchy to get out there again – not helped by it being both the Boston and London marathons this week! Being back at work meant everything else felt “normal” so not having all my usual training made things seem a bit odd. It was a week of fighting the temptation for the greater good! I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share a roundup of my recovery week.

Having spent last week limiting myself to nothing more strenuous than walking and yoga, this week I began to reintroduce my usual training rhythm by including some light cross training. Here’s how my week ended up:

Monday – swim
Tuesdaygentle cycle walk
Wednesday – walk gentle cycle
Thursday – Ashtanga yoga
Friday – walk
Saturday – Parkrun volunteer plus afternoon walk
Sunday – walk (after watching the London Marathon!)

Monday was the first day of term which is always a bit of a shock. These days I fall into “holiday mode” quite quickly and get so bound up in my “real life” that it can be a bit of a wrench to be back in the classroom. I was at least cheered by my calendar – even Gary Barlow is getting into the marathon spirit this month!

IMG_1511Since I would normally swim on a Monday, going for a swim after work helped to remind me of my own routine. It was nice to be back in the water, and despite a gap of a couple of weeks since my last swim, I felt I swam quite well. I took it nice and easy since this was technically a recovery workout and although I felt a little more tired than usual at the end, I knew that was the after effects of the marathon and length of time since my last swim so nothing to worry about.

However Monday may have been a bit much for me as I awoke on Tuesday with a scratchy throat and aches that didn’t lift all day. My eyes felt heavy and I didn’t feel like doing anything more than going to my bed. Since Tuesdays had previously been bike intervals, I had planned a gentle half hour cycle to get my legs turning over again, but decided instead to just have a walk in the fresh air then relax at home with some hot food and a nice bath before an early night. One thing that did cheer me up was the arrival of my April challenge medal from Virtual Runner. I had entered a cumulative challenge involving running the marathon distance across the month. I, of course, had decided it would be fun to do the whole thing in one go haha!

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IMG_1513By Wednesday the aches had gone but my throat remained scratchy first thing in the morning for the rest of the week. This meant I felt well enough for the cycle I had missed the day before. It felt good to get my heart rate up a little again, and I enjoyed sitting in the hot tub and steam room afterwards. On this day I was also cheered by the replacements for my end of term “casualties”:

IMG_1514I’ve not yet made a return to my PT sessions so Thursday was simply my Ashtanga yoga class. It was another great class for me and I could feel my legs becoming even more “my own” with every posture. I left feeling relaxed and better than I had done all week.

Ordinarily Friday is my rest day, however I’ve not exactly been over-exerting myself lately! The weather was nice when I got home so I went for a walk for 20 minutes or so to enjoy the extra daylight then waited for Steve to arrive home so we could head out to eat. After returning to work and fighting off what was likely a bug, I was more than ready for my Friday night beer and curry!

IMG_1519Saturday is parkrunday but my two weeks off running were not quite up yet so I was on the volunteer roster once more. This week I was on finish tokens which meant I had to check through them before the run started, but was held up in traffic, so enjoyed a bonus run from the car to get to the start! It felt really good to be running, albeit briefly, and I would have loved a bit more, but at least I know that the enjoyment will be there next week when I do run again.

IMG_1521Since Steve was away at a race further north and Hatha yoga hasn’t restarted yet, I decided to head out in the afternoon for a walk. I had a few errands but didn’t need to go into town so instead walked to the retail park, got a coffee then picked up the bits and pieces I needed before taking a different route home. I was probably out for a couple of hours but it was still a productive day.

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Sunday was London Marathon day and since it was also my last day “off” when it came to running, I had grand plans for a morning on the sofa watching the coverage. I love watching all the races from the elite to the runners in crazy costumes. It’s so inspiring and always makes me want to run another marathon! I spent the whole weekend feeling rather envious of those in London soaking up the atmosphere both at the expo and at the race, so would definitely love to get back there again some day. True to form the combination of the theme tune and inspiring stories had me in tears and keen to get back to running again. There’s just something about the London marathon that makes people lace up and get out there!

When the TV coverage finished I realised that I really should move so walked into town for a coffee and to do a little work for the blog.

IMG_1529Thanks to the time out I’m now itching to get running and target my next challenge. My recovery strategy is one week completely off, one week of light cross training then a week where I re-introduce some easy running so long as there are no issues such as injury or tight muscles picked up in the marathon. Right now my legs feel good and I’m looking forward to a couple of easy runs in the week ahead. I know to expect a slower pace, but I also know that I’ll soon feel like I have my own legs under me again.

How long do you take off running after a marathon or goal race?
Are you training for anything in particular right now?

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 – Race Week

And just like that, it was race week! Looking back, it hardly seems like any time at all since I began the year with the New Year Triple, but in reality there are many miles between the 1st of January and the first week of April. Today I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share my preparations for race day.

Since it was the second week of my two week taper, things were a little gentler this week, while still maintaining the rhythm of my training. I also had the benefit of being off school for our spring break, so that meant more opportunity to relax at home and feel better rested for the big day. Here’s how my week looked:

Mondayswim rest plus sports massage
Tuesday – bike intervals at the gym then swim
Wednesday – 4 miles easy
Thursday – PT session plus Ashtanga yoga
Friday – travel to Paris
Saturday – Breakfast Run
Sunday – marathon!!

As you can see, I made a little tweak at the start of the week by removing my Monday swim. I’ve written a couple of times about my elderly cat (she’s 16 and a half!) who now has an age-related health condition. This can be managed, but she can be prone to infections and other side effects of her condition and she had been unwell over the weekend, indicating a need for a change to her medication. I hadn’t slept well due to listening out for her through the night (I suspect it was a bit like having a sick child!) and had an appointment for her at the vet on Monday afternoon so I decided to stay at home and keep an eye on her instead of going to the pool. The good news is that her new medication has her bouncing back and much more herself again, which has been quite a relief for me. To get a bit of movement in my day I simply walked to my sports massage then shifted my swim to Tuesday.

IMG_1093That swim came after my bike workout. I made this my final hard workout of this training cycle and completed 20 reps of my intervals – the peak number at every stage. It felt a bit different doing them in the morning, but I felt strong and this gave me some confidence in my fitness which was consolidated by a decent swim afterwards. I then enjoyed a short time in the hot tub and sauna before heading home for a restful afternoon. My post-bike selfie also provided some entertainment for people on social media. Clearly I worked hard lol!

IMG_1094On Wednesday my traditional hill reps were replaced by an easy run to keep my legs turning over. Steve suggested about 4 miles and I set off on a loop I quite like, guessing a bit at the distance. It turned out to be 4.75 miles. Oops! Still, it was a nice start to the day and in the afternoon my parents, fresh back from a winter in Florida, visited for a cup of tea and a discussion of the cat’s medical needs since they would be taking care of her over the weekend.

IMG_1096Thursday was a beautiful day. The kind of day that makes you want to go for a run, but by this point my running legs were being rested ahead of the marathon, so after I had done all the things I needed to do to get organised for the weekend (by which I mean making lots of lists. I do love a list!), I decided to take a walk in the sunshine and enjoy poking about some of the nearby paths that I run along while I could take advantage of a more leisurely pace. I’d have loved to stay out longer but had packing to do!

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IMG_1151In the early evening I then headed to the studio for my usual PT session with Steve for some final work on my upper back mobility. Yet again, he couldn’t resist diving into my selfies!

IMG_1159After that, Ashtanga yoga. I REALLY enjoyed the class this week. I felt centred and like I flowed well between postures and in some I felt like my flexibility had improved a little more. I suspect things will feel a bit different next time in my post-marathon body! If I can get anywhere near my toes it will be a miracle lol!

Friday is usually my rest day, but this time it was my travel day. I got up early to make sure I had time to not only get myself ready, but to make sure I had given my furbaby all her assorted medications before leaving so that it would be a little easier for mum later in the day. I had packed everything for my trip the night before, so it was just a case of popping in the last minute items then we were off to the airport. We had expected to bump into Simon, who we had first met under similar circumstances last year, but before that we also bumped into Steve’s friend Fiona who now lives in Paris but had been back in Scotland for a few days and was heading back home to run the marathon as well. The departure gate at the airport is starting to feel like an annual reunion of the Paris marathon runners ha! We chatted a bit while waiting to board which helped to pass the time. Once on board, we discovered that there was an ITV film crew involved in making a documentary about becoming a pilot on board the flight. They were mainly filming in the cockpit but were also getting some shots around the cabin. I’ll now have to watch out for this coming on TV just in case I can spot myself!
IMG_1167The remainder of the weekend will be covered in more detail in separate posts, however I’ll include some highlights here:
Our first port of call in Paris was the Expo to collect our race packs. We ate there at the pasta party, had a look around the exhibits then headed for the hotel to unpack and get some rest (after a quick walk to pick up some bottles of water, during which I “returned the favour” with Steve’s selfie!).

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IMG_7550Saturday we were up bright and early for coffee and croissants before heading over to the Place du Palais Royal for the start of the Breakfast Run which was using a new route this year. I always love this event as it truly has such an international feel and we always find ourselves chatting to complete strangers, bound by the spirit of the marathon, and often stay in touch with many of these people via social media or our blogs afterwards. This year was no exception, and of course I have a photo or a hundred to remember the experience! Afterwards we enjoyed a second breakfast of coffee, pain au chocolat, banana and water while taking in a lovely view of the Eiffel Tower across the Champ de Mars!

IMG_1252 IMG_1268We then meandered back to the hotel to get changed then headed out for some lunch and a few “errands” before opting for an afternoon nap and some chill out time back at the hotel before dinner. Basically it was a day revolving around food and marathon preparations!

IMG_1340On Sunday we were up early to get breakfast as soon as it was available, before getting organised for the short walk to the start/finish area. I had been watching the forecast all week and every time I looked, it was getting warmer. Walking up to drop my bag off before 8am without any need for warm clothing was already an indication that temperatures were going to soar. In the end, that put paid to my plans for a sub-4 time. I’ll write more about this in another post, but I know from speaking to others that practically everyone was much slower than anticipated and had to reset their goals in order to complete the race. It may have been disappointing on the day, but my time of 4:32:07 is actually my second fastest marathon time ever thanks to my oddly chequered history with the distance, and knowing that this was a below par performance gives me hope that I CAN do it under different circumstances. Once I’m recovered, I’ll be thinking about my next marathon and having another go at that elusive goal.

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IMG_1389And that’s it. A valuable reminder that it doesn’t matter how well your training goes, there can still be a spanner in the works come race day. You can only control so many things, and sadly the weather isn’t one of them. By resetting my goal I finished feeling healthy and injury-free so I can pick myself up, dust myself off and live to race another day. That’s way more important than risking my health over a finish time.

Look out for further Paris-related posts later this week with all the details!

Did you run or race in the heat this weekend? How did it go?
Anything you’d like me to write more about in my Paris roundups?

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?