Summary of Week 52 2010 Training!

Christmas and New Year’s week is always a bleak week for fitness fanatics. So much temptation, family commitments and Gym’s not being open!

I struggled with making a plan this week, with being off I wouldn’t be driving to work, therefore not going to Nuffield Health club in Reading! (I am counting down the days till next Tuesday and going back to training their!)

In the past this week has always been run focused and I’ve always got through this time of the year feeling great about my routines and runs, but this year I don’t have that feeling. But in reality I’m a lot fitter this year and run more weekly than the previous Christmas holidays I am reminiscing.

So how have I spent my last week of the year!

Monday: 10 miles run. The pace of this run was a ten min mile, which I found very comfortable and it has given me confidence for the marathon, as this is the pace I will focus to keep the full 26 miles.

The slow pace was due to a number of reasons, the first being the ice and snow, my running buddy recovering from the cold and also a sore leg.

My Run split

Mile 1: 9:18 min

Mile 2: 9:08 min

Mile 3: 11:08 min (Running on the snow in the Great park)

Mile 4: 11:10 min

Mile 5: 9:50 min

Mile 6: 9:30 min

Mile 7: 9:41 min

Mile 8: 10:10 min

Mile 9: 10:46 min

Mile 10: 9.31 min

Tuesday: Rest

Wednesday: PT - Interval training

                                This session began with a jog to the gym, followed with interval training. I really struggled with this. I wasn’t feeling 100%, but was confident I would perform better on the weights.

2 Sets x 15 Reps

Single Leg Squat

Lateral Lunges

Dead lift

Single leg Hamstring Curls

Chest Flye

Push Ups

Straight arm pull downs

Wide Grip back ward row

The session was finished with abs session following the Tabatha Protocol

Thursday: 7.5 mile run

I’m not sure what’s going on with my energy levels this week, but I think it’s a drop in iron levels! The run was hard; I felt I had no energy! I hope this soon passes as it’s extremely frustrating and upsetting as I know if can run further and faster.

My Run split

Mile 1: 9:05 min

Mile 2: 9:14 min

Mile 3: 9:47 min

Mile 4: 9:12 min

Mile 5: 8:32 min

Mile 6: 9:02 min

Mile 7: 9:08 min

Mile 7.5: 8:47 min

Friday: PT – Hill focused

The plan for the morning’s session is as per last week’s PT session. The New Year will also bring new PT sessions, still focused on endurance but following the Tabatha protocol to keep them fresh and effective!

2 Sets x 15 Reps

Sumo Squat

Bosu Ball Lunges

Single leg Dead lift

Double leg Hamstring Curls

Bench Press

Tricep Push Ups

Reverse Flye

Narrow grip back ward row

It brings a smile to my face to be writing about my last workout week! It’s been a great year for fitness; watch out for me in the New Year and also my New Year’s Plan, resolutions, 2010 achievement post, all coming soon!

I'm a female and I train arms

I did my first lunch time session in a very long time! And now I remember why I like training at lunch so much, it’s short, intense, focused and refreshing!

It's definitely a keeper for the New Year!

Today I did arms in my lunch time session; I’m a little funny when it comes to arms! I like defined, toned arms and sometimes if not all the time i will miss how beautiful someone on TV is and focus on their arms, recently this has been Angelina Jolie when watching Salt, Kara on Strictly come dancing and Jillian Michaels from Biggest Loser.

How many females do arms on a weekly basis, and have a slot in their weekly plan?
I'm not a body builder, yet i enjoy focusing on doing a good weights session just on my arms!


This is my workout today


Bicep * 3 sets
Bicep Curls - 15kg Barbell
Hammer Curls - 6kg Dumbbells
21s - 10kg Barbell
Bicep Curls - 6kg Dumbbells

Triceps * 3 sets
Overhead Triceps Extension - 3kg Dumbbells
Triceps Pull downs - cable Pulley 7.5kg
Triceps Push ups - 10 reps

It was a painful workout, I haven’t yet recovered from the chest workout yesterday and could feel the strain today while doing biceps and triceps push ups. But i know i have Saturday to rest ! Bring on Christmas!!!!

So much for the plan

I set my Plan last Saturday while being snowed in, and looking back at it, I have to say I haven’t really followed it! Not saying I haven’t worked out this week, that I have, but it’s been short workouts here and there. With the build up to Christmas and Family and friends being at home etc, my priority after work has been to get home and enjoy family time.

We all know come 2011 it’s back to the busy lives we all live, and these cosy evenings and times out and about will be all over!

So this is a summary of what the week’s workout has entailed!

Monday: 10 Mile run inside. After the snowed in Weekend, I had some seriously miles to make up! This run did that exactly, I found it really enjoyable and motivating, once a fat girl now training for her first marathon is how I saw myself while running these 10 Miles.

Tuesday: Rest (Truth being no time to squeeze in any training)

Wednesday: My personal Trainer has finally recovered, and we had a PT session, which my Body is definitely feeling today. After work I went to the gym and did a 5k Interval run and Abs.

Thursday: This morning I got to the gym (late) and ran a short and fast 5k, I plan to go back later and do some weights.

Friday: PT

Saturday: Christmas

Sunday: I would like to go for a run, but we have relatives around and I don’t think I’ll get the time :(

Overall, I’m not feeling my workouts are as intense as they had been last week, but i have these next few days to fix that!

Christmas / New Year break Plan will be interesting, haven’t yet written it yet! But with my new copy of Muscle and Fitness Hers, I’m excited to try out some of the Polymeric leg workouts! Obviously I’m also still training for the London Marathon, so as we come into the New Year, I will start picking increasing my miles and distance and time I run! Running the London marathon, will definitely be a big 2011 highlight! J

Hope you all have a Lovely Christmas!

My Plan for next week

With all this snow there is little I can do, so I thought I’d share my plan with you all for next week.

Monday:  1hr on the Cross Trainer and Abs, Biceps and Triceps

Tuesday: Personal Training (Make up for the one I missed this week)

Wednesday: 10k Run

Thursday: Interval Training mixed with some Ab work

Friday: Personal Training

Saturday: Christmas Day

Sunday: Boxing Day Run! Will be making it a long run!

Thoughts?

Tearful Run

With all this chaos with the snow I am glad I went for my run last night and not skipped it completely. I was fortunate in that the snow had not reached Reading, so I wasn’t risking my safety by running outside!

Today is a completely different story! With 6+ inches of snow outside and no idea where you are placing your foot, a run just isn’t or wasn’t possible.

Yesterday I spent the day wondering if I should or shouldn’t run, no idea if my legs had it in them to do another 6 mile run! (This now being my 3^rd 10k in the last 3 days)

I finished work early and headed over to the gym, thinking maybe I’ll just hit the cross trainer or bike. When I got to the changing room a mother and baby swimming session had just finished and I was surrounded by 3 adorable babies. At that point I actually didn’t have it in me to be in the gym and surrounded by people, I just wanted some space so I get ready put on my Garmin and went for a run around Reading, not having a clue how many miles I’d manage or the pace!

As soon as I stepped foot outside the gym I set off, and felt good but very emotional, seeing the babies got me thinking about my nephew and how much I wish he was still with us. Was I had to really fight back the tears and stop myself from just breaking down mid way down my run, actually it was an option.

I put all my focus into my run and music and aimed to reach my goal of 6 miles that evening! When I got back to the gym, I felt refreshed, focused and strong. Training for this marathon will have many challenges and not all the runs I do in preparation will be as great as the one I did yesterday, but I need to focus on why I’m running and the cause!

As always see below my running split.

Mile 1: 8.48 Minutes

Mile 2: 8.32 Minutes

Mile 3: 8.39 Minutes

Mile 4: 8.31 Minutes

Mile 5: 8.30 Minutes

Mile 6: 8.18 Minutes

It’s not looking hopeful for a run outside this weekend but I will definitely try and get myself to the gym tomorrow and run on the treadmill.

Post Christmas Lunch work out

We had our work Christmas lunch yesterday, Turkey the trimmings and mince pies. After the meal most of the company wondered home, I wondered to the gym! I wasn’t sure about how my workout would go with a full belly.

The plan was to run 10k. As I began my run, I got a stitch within the first ten minutes, I told myself to run through it, but then I accidently hit the emergency stop button ( maybe it was a sign!) and didn’t have the motivation to press start again, so I stopped my run. I was a little disappointed as it meant I was diverting from the plan I set myself!

A little lost now I wondered to the weights area and began an upper body workout, super set with push ups, 4 sets x 15- 20 reps.

Then I jumped back on the treadmill and ran a fast 2km, it felt great!

Back to the weights and I did, straight arm pull downs and bent over backward row this too was 4 sets x 15-20 reps. What followed next? The 2km run, slightly faster than the first 2km.

Triceps Pull downs super set with Oblique twists and then Triceps extensions, I stuck to 4 sets x 15 reps. The 2km run followed again faster than the previous one, this one hurt a lot. I could feel the legs tiring and my upper body hurt!

The last exercise was bicep, bicep curls and hammer curls 4 x 15 reps.  The last run was a cool down. In all I managed to run the 10k planned. It felt good to change things up a bit and keep my heart rate up in between weights. The interval training will surely help me for the big run next Year April 17^th (London Marathon for those of you don’t yet know I’m running it!)

Why not give the workout a go and let me know your thoughts or tips on how I can improve it!

My Long run.

Yesterday I had a little reality wake up call around how hard this running a marathon will be! I did 12 miles although if I had planned my route a little better it could have been stretched out to the 13 miles I had planned.

I'm thinking for next week I will run a half marathon at a half marathon goal pace! As I was a little disappointed at my pace yesterday and I know I've ran faster

I've got in a lot of running this week, I just hope I'm doing my training right! But its a good to know that I'm capable of running this distance now with 4 months to go. My aim would be by beginning of March to run 4 hours non stop!

I've decided to take it easy today and rest!

Going back to my run yesterday, I've realised I need to take a drink out with me. By mile 11 I was extremely thirsty and could of killed for a drink! And I guess if your running over 10 miles its important to drink water or a sports drink? Does anyone have any thoughts on this!

When I came home I drank a couple of pints of squash and my body just wanted more fluids! Is this normal!?

These thoughts aren't new thoughts but the reason for raising them now is due to the fact training for a marathon is in a different class to training for a half marathon and I do want to protect my self to insure I get to the Marathon and run it the best I can!

So here's my split from my run yesterday.

Mile 1: 9.06
Mile 2: 9.11
Mile 3: 10.18 ( I had a little stop!)
Mile 4: 8.55
Mile 5: 9.14
Mile 6: 9.27
Mile 7: 9.11
Mile 8: 8.35
Mile 9: 9.02
Mile 10: 9.11
Mile 11: 9.05
Mile 12: 9.04

I'm fairly happy with the times! Next week I'll be faster! :)

The Plan!

The week just won't be the same if I don't plan my weekly workout!

Here's the plan let me know your thoughts!

Monday : Interval training and Weights
Tuesday : 10k on the treadmill
Wednesday : Rest
Thursday : 10K Run
Friday : PT
Saturday : 13 miles run
Sunday : Rest

13 miles will be at half marathon goal pace! I am aiming a sub 2 hours! :)

Happy training peops!!!!

My PT session today!

Morning blog readers, fellow Marathon team members, and fitness freaks like I!

Hope your all having a great week and looking forward to the weekend, because I am! I’m extremely excited about my run tomorrow, it been a while since I’ve covered the half marathon distance and I want to see how my body copes! And then I have my Sunday workout! Will be pushing it on the weights!

I’m honestly bouncing around today, is it the coffee or the awesome PT session I had this morning! I’ve now been with my trainer for 3 years and gone are the days where her workouts were impossible to do! 3 years on were forever stepping up our game and when we look back and see where we are now its extremely impressive!

I’d like to just add she is the best trainer! And I know this from all my own achievements and how far I have come! If anyone is looking for a trainer based in Maidenhead then let me know, I’m happy to pass on your details to her!

I’ve never in my blog shared my PT sessions, so here’s a taste of one of my sessions.

6am – 6.35am 4-4.5 mile run around Windsor. It includes a few hills and maybe some fartlek!

6.45 – 7.40am we weight train! Currently we’re doing total body sessions. 3 sets of 15 reps, come the new year I know she’s planned to change this up! Can’t wait!

Lunges on the Bosu – 25kg Barbell

Slow Sumo Squats – 16kg Dumbbell

Single leg dead lifts – 15kg Barbell (These are now the new evil, but I love them!)

Hamstring curls using swiss ball

Bench Press on swiss ball – 12kg Dumbbells

Push ups ( Man push ups as I call them)

Reverse flye – 3kg Dumbbells

Narrow backward row – 20kg Barbell

That’s my work out! Any thoughts?

Happy Friday All x

Training to date!

So I haven't kept completely to my plan, but I will have by Sunday ticked of all the workouts planned!

I've had two rest days this week, neither were planned. This means Sunday will be a workout day and I did a double workout on Tuesday!

But I can't complain because it was amazing! Spinning in the morning and a comfortable and enjoyable 10k after work!

Wednesday was taken off! I was busy with other things, which I hope develop into something great and I can update you all on! But time will tell!

My run this morning was amazing! Where is all this energy coming from!? I think its partly the buzz from getting a place into the London Marathon and the rest down to energy levels being sky high!

I'm worried about when the motivation will be low and the run hard! What then? How will I cope?

I have other worries too! Am I doing the right training, is it enough? Or should I be doing more?

On Monday I ran on the treadmill so no running splits but here's a look at my run today!

6.5miles
Mile 1: 9.02
Mile 2: 8.42
Mile 3: 8.40
Mile 4: 8.33
Mile 5: 9.01
Mile 6: 8.50
.5 mile: 8.57

Good luck to all you marathon trainers! Please support my cause and if you can sponsor me! Thank you!

Grim Challenge Update!

Message from Behalf of the Grim team!

The new date for the postponed Grim event will be January 15th & 16th 2011

They will transfer all entrants of the original Saturday event to January 15th, and all entrants to the original Sunday event to January 16th
...
Please keep your race number and chip safely and wear them on race day.

Thanks for bearing with us and we hope to see you all in January

Kind regards - The Grim team

Week One of London Marathon Training!

So its officially my week 1 of Marathon Training this week, not really to clued up on what I should do on the running side i.e. How many runs a week, distance , speed etc!

So until I've looked into it the below is what I've planned for the week! Let's see how I get on with increasing my running!

 
My training plan
Monday :- 10k easy run
Tuesday :- Spinning, Biceps, Triceps and Abs
Wednesday :- 5k interval run and Whole body weights workout
Thursday:- 10k race pace
Friday :- PT
Saturday :- 14 miles run
Sunday :- Rest

Wish me luck!

The last week its gone well, managed to get in two 10 mile runs, 2 weight sessions and spinning session! A Girl can't complain!

If you remember I did say I was running the Grim Challenge last Saturday, however due to the weather it has been postponed!! I wasn't overly disappointed, with the cold and icy weather and all! However I still ventured out and did my own Grim on the Icy roads and grass.

But now its serious stuff with London Marathon! I have faith that I'll stick to my plans!

Would be great to get your support with the fundraising!

http://uk.virginmoneygiving.com/PavanjeetKhaira

Virgin London Marathon - Miscarriage Association.

I'm really excited and really emotional! Its a strange feeling! Yesterday I got my place for the London Marathon! The ultimate runners dream to Run one of the Worlds greatest Marathons and to uptake the challenge of running 26miles!

However I'm running for a reason! I'm running for the Miscarriage Association! Recently my sister in law who is more of a sister to me than sister in law lost her baby boy 4 months into her pregnancy. It was devastating to say the least, I couldn't see my sister go through this. From the moment she became pregnant I was there, in fact I was one of the first people to know seeing that she told her Husband and me at the same time! We had so many dreams already made up, thoughts about Baby Khaira and his next 20 years etc. And in a moment it was all lost, and nothing could be done, nothing at all. My sister and me have always been there for one another and for me not to do anything for her was painful. To also loose the nephew I couldn't wait for and never give him the love I had planned to broke my heart.

Its a strange thing and maybe people don't understand it because up to now I didn't understand what pain people went through when they miscarried. You loose a being, a part of you a joy you couldn't wait! How is that ever replaced, its not, and it never can be.

This loss is like any loss, and I'm so happy that I've got a place on this charity to run for the Nephew I never got to hold and for my sister. Baby Khaira would have been born on the 12th April so on the day of the marathon my thoughts will be on my nephew and where I am scared of the 26 miles I have faith that I'll remain inspired and determined to get to the finish!

So watch this space for how my training is getting on! Would love for your support!
I will be fundraising come next year so please help me raise as much money as possible! This is something no one should go through so let's help raise awareness and help this cause!

Thoughts go to Jigar Khaira my unborn Baby Nephew.

Promax Diet - Week 2

I've continued to taking Promax as breakfast! But sadly I haven't seen any weight loss results!

I think the problem is that I starve my self in the day to only over indulge in the evening!

What being on this diet has highlighted is how I need to eat more balanced meals! Which I've began to over the weekend, and also bought plenty of fruit, veg, chicken and lunch options which will keep me fuller and aid with the weight loss.

I have continued to drink my promax, but alongside a fruit and yogurt breakfast.

On a plus side, I find drinking the shake really easy and even though I'm not seeing the weight loss I want to, I am finding recovery and energy levels are good and therefore would continue to take promax after this tub has finished.

The plan for week 3 is therefore focus on the lunch and continue to drink promax
diet as part of my breakfast and not to over indulge at dinner! :)

Wish me luck! I'm getting a little desperate to loose these 6lbs now! Advice, feedback and thoughts on what I'm doing wrong would be greatly appreciated!

London Running Show 2010

This weekend I was really excited about going to the London Running Show!

New letters began to filter through into my email account regarding all the things that were taking place and how the first 1000 guests were to receive a goody bag! Listing Brands a long list of brands! I remember thinking I want that goody bag!

A friend had said that she had been to the show last year and wasn't overly impressed, I ignored her feedback! I wish I hadn't now! I could have really done with a lie in!

So on Sunday morning I was outside Olympia at 9.20, the first 5! I could see Sacouny, shock absorber and Mizuno stands! Looking forward to see what other stands were hidden away!

The first disappointment was that the doors didn't open at 10, it was slightly past! Did they forget the temperature outside! People were freezing!

As we entered and got our goody bag, my friends and I rushed in, thinking where do we start! Within 5 mins the excitement had disappeared when we saw that the show was pretty small!

We wondered around looking at the stands, looking for a bargain or too, but I guess the disappointment was too much! And eventually after listening to a seminar about compression socks we decided to head back home! I don't think this is any fault of the organisers or the stands that were there

The last kick in the teeth was as we walked out we saw loads of goodies bags still available! So we didn't need to turn up so early and freeze!

It was great seeing the goodies available, but with running being such a big interest I would have liked to see more brands, stands and a bigger show!

I've fed back my thoughts! And if you attended and weren't overly impressed please say!

Here's hoping next year is better!

Nike Vapour Jacket - Self Treat

I'm really excited. I've bought myself a new running jacket which will keep me nice and warm while out running these cold months and early mornings! It also has a hood so now my ears will keep warm also!

I felt that it was so special that it deserved a little blog post!

I will be sure to let you all know my thoughts as soon I receive it and wear it out!

I'm sure it's a great Christmas present if your stuck on ideas for family / friends who love running like I do!

Nike Vapour Jacket - Sweat Shop

Running in the Cold

So I went for my run yesterday.... 10 miles! I usually do a long run on the weekend but because it was a busy weekend with the Hell runner and the London Running show, my friend and I never had the time!
So at 8am yesterday we embraced the cold and started our 10 mile journey. As soon as I started I knew this wasn’t going to be a fast run, so no PB setting today!

My legs and breathing seemed really heavy, not sure if it was from all the standing around on the weekend, or the cold. But I’m sure both elements have a part to play!

2 miles into the run I felt like I wouldn’t make it to the end. I was tired and wanted to head back!
I run through Windsor Great Park which is a beautiful place to run and in the winter months on a sunny day like yesterday it is pretty seeing all the frost on the fields. The down side is that it’s a hilly course!

So when we began heading back and I had only half a mile to go before I could get back into my Uggs and warmth, I was amazed that I ran it all. Each week I have the same dilemma that I will not be able to run, and each week I do! I think it’s time I have some faith in myself and my running!

I’m running the Grim Challenge this Saturday with some friends! I’m excited and terrified at the same time; the distance isn’t what is terrifying me but instead the challenge of running through knee high mud puddles, crawling under netting and running up steep hills. I’ve never really ran on woodland terrain before, always stuck to the parks and pavements, so this run, wade and crawl will be interesting say the least!

I will make sure to take before and after pics!

My Run – Monday 10 miles Run Splits

Mile 1: 8.58
Mile 2: 8.45
Mile 3: 8.47
Mile 4: 9.34 (This was the hill at the top of the long work)
Mile 5: 9.17
Mile 6: 9.19
Mile 7: 9.25
Mile 8: 8.51
Mile 9: 9.33
Mile 10: 8.40

Hope you all have a great week!

Puma Hell Runner 2010 Down South

I went to watch the Puma Hell Runner down south today! And oh my god, as the name confirms the run is definitely a run from hell! Well done to all those runners! 
 
The course was 11 miles with cross country terrain, lots of hills! But the highlight was the Bog of Doom and the sandpit which were 9 miles and 10 miles into the run! I saw runners run, crawl and slog through two deep murky lakes! The Bog of doom being the far worst apparently, freezing dirty smelly water which came chest high! The second was the Sandpit lake which you entered coming down a steep hill ( some crazy folk jumped into the lake) and then left running up another steep hill! 
 
The event was well organised, hot drinks and food available by the start and finish line! The loos were disgusting mind u! Plenty of parking available although a few cars were unfortunate to get stuck in the mud! 
 
How do they do it! What kept them going! Could I do it! These are the questions that went through my mind as I watched all the runners! So I'm thinking next year of doing it myself! Hell Runner 2011 here I come! 
 
I will be the one in all the layers!!! I've seen how cold it can be, and mud won't be a issue! I'll be ready!
 
But well done to all you that ran the Hell Runner 2010 down south! You are all my kind of people! Crazy, fit and up for a challenge! Hope everyone warmed up!!! 
 
Being a spectator wasn't too easy either! Running between viewing places meant I got a workout also! Least it kept me warm! It was too cold to be standing around! 
 
Some of the pics I got from the sandpit. Let me know your thoughts and if your up for next year! 

Boxing Fit - Reading Nuffield Gym

I've been promising a colleague that I'll join him and his friend at the Boxing Fit class for sometime now, they go to every Friday at Reading Nuffield gym.

Last few weeks I've chickened out of it, and yesterday also up to 5.10pm I was looking for excuses! Then I suddenly thought 'Hang on, me making excuses! Ummmm I don't think so! ' Time to show these boys how its done ( last famous words.)

The Class
The class involved working in pairs, as only 5 people inc myself had turned up we ended up in a pair of 2 and a pair of 3! I joined the boys! The class started with a warm up, which involved running, push ups and squats! It then moved on to kicking! This is when we all got into our groups!

The first exercise : 2mins each
Shin Kick to the pad. 5 kicks each leg and then sprint and push ups and back to the kicks. This was kept up for the 2mins.

Being in a pair of 3 I had to do this twice in a row! Its a good think I am slightly fit.

To be honest I preferred this to holding the pad, the guys di send me flying a few times and I swear I have bruises forming all over. What doesn't kill me will only make me stronger!

The second exercise : 2 mins each
This was a forward kick using the back leg. I liked this kick over the shin kick, although I did miss the pad a few times!

In between we were duing crunches, which like the push ups I don't have any problems with.

Again I did two sets before getting to hold the pads! And then a third set after I did hold the pad! I was losing form with the kicks by now!

The third exercise: 90secs
This involved punching, 5x 2 right jabs 1 left followed by 5 burpees! I hate burpees!

I opted with skipping first while the guys did their punches! When it came to my set, it started of well until the second lot of burpees! Burpees are just evil and should be removed from boxing fit :)

The fourth exercise : No time set
The last exercise was speed jabs, 100 each arm and then 20 hard punches! This was done twice! I haven't felt my arms since!

And that was the class. I am sore this morning, but it feels good. I'm glad I finally went along! Thanks to my colleagues who let me tag along and also pair up with them! I will be paying a visit more regularly! Its a good shake up workout, mixing up what I do! The instructor was really good, and made all the difference, he obviously enjoyed everyone being pushed to their limits!

I really recommend the class, its great for people of all fitness levels! I'm now determined to get to grips with burpees! They will not beat me!

Running Diary

What do sane people do! We wake up at a hour which isn't classed as the morning yet, put on our training gear and run in 1 degrees weather! Okay so i'm not sane at all!

I'm currently wrapped up in my duvet trying to bring some feeling back to my body!

This winter my friend and I have decided come what ever the weather we will keep up our early morning running! Over the last few years our distance has increased, number of miles has increased and now our number of weekly runs have too. From our once weekly treadmill 10min warm up before weights and 7mile run on the weekend known as our long run, we now run 4.5 miles as a pre weights warm up ( outside at 6am), a 10k again early morning outside and then the long run outside which now has become 10miles or 13 miles if we have a half marathon approaching!

My friend asked me today ' How do you do it'.... So you want to know my secret?

Well its now how I do it, it why I do it and from that why I get that drive and dedication to keep running and pushing myself each year! :)

And what is that why!? I run because of the buzz and the reminder of how far I've come in my fitness journey and how never giving up has just always made me better!

My running dream would be to one day run the London Marathon.

This morning I did 6.48 miles undulating run around gorgeous Windsor, taking me 57.28mins and 55 secs. This isn’t one of my fastest times for the distance, but I'm still happy, its when my average pace per mile is over 9mins that I feel like it was a disappointing run.

Breakdown
Mile 1 : 9mins
Mile 2: 8mins 46
Mile 3: 8mins 42
Mile 4: 8mins 50
Mile 5: 9mins 12
Mile 6: 8mins 41
0.48 : 8mins 32

I hope I warm up soon!

What I would like for Christmas this year...

The Sweat shop Christmas guide is out, and I’ve picked my Christmas gym must have’s from it already! (And I am very serious about those must have items!)

So here they are... the complete outfit head to toe! It seems this season’s colour for Nike women is Blue; I wasn’t keen at first but having seen the picture in the Christmas guide of the model dressed head to toe; I’m in love with the look!

The T-shirt

The Top (This will help keep me warm, on those cold winter mornings)

The Jacket (I already have the black and light blue and can say they are great wind and rain proof jackets!)

The running tights

It's a great out fit isn't it :) Can just see myself running in it this December / January!

The Plan

I'm happy with the week gone especially my 10miles run where I shaved of 2 minutes from last week! The only downside I have a new target to beat now!

So what's the focus this week!
Monday - PT
Tuesday - Spinning
Wednesday - 10 mile run
Thursday - Rest
Friday - PT again!
Saturday - rest. I'm actually off to the Hell Runner race to support a friend! My first ever experience of being a spectator and supporter!
Sunday - 10k if I have time. As I'm actually going to the running show at the Olympia! Extremely excited!

I must remember to stretch after my work outs moving forward as I can feel a twinge in my leg and I'm concerned the ITB issue I had last year may be returning!

Time for bed! I have a 5am start again.

Promax Diet - Week 1 Results

Promax Diet – Week 1 Results

So here’s my feedback I managed to take the shake for breakfast Monday – Friday and decided to take the weekend off and treat myself to breakfast!

I found the chocolate flavour really yummy and taking it as instructed 2 scoops with 350ml of water in my shaker.  Mixing Promax diet has always been an issue, the trick is to shake enough in the shaker and hope all the bits are mixed! Having the lid on correctly is also important as I found out on Thursday morning!

I was pleasantly surprised on Monday when I took the shake for breakfast and wasn’t hungry until lunch time. Towards the end of the week I began to have a yogurt and the shake. I last took this product 18 months ago and it seems that maxi muscle have improved the product, both on taste and ease of mixing!  

Ease of using the product, I would say it’s fairly easy! It would be great if there was a ready to drink Promax diet shake. I always find it a chore mixing the shake and I know in the past I have failed to follow through taking supplements because of this! And this nearly happened this week, when I left my shaker at work and didn’t have a container for the shake. I found an alternative J

I would like to say I’ve seen results, but unfortunately I haven’t, and I can’t say this is any fault of Promax diet but instead my own diet later in the day. So for week two I am going to take the Promax diet twice, once for breakfast and the second in the afternoon when I get the mid-afternoon munchies! And I hope it helps with the afternoon – to evening munchies! But on a positive note I haven’t gained weight and I do know that I have eaten a fair bit in the last week!

Embarrasing Moment

As i finished my workout this morning and went to get ready a horrible reality hit me, I had forgotten my clothes for work at home! Luckily this morning I had PT so i was local to home! Otherwise I don’t know what I would have done if I was in Reading.

But how often does that happen, how often do you forget something important once you’ve got to the gym and what do you do!

The most common forgotten items must be towel, underwear, tights and make up! I am guilty off forgetting all these items at some point over the last year!

It was only a few weeks ago that I had forgotten my bra, it was one of those few days i was grateful for not being top heavy! And I still remember from last summer when I had forgotten my cardigan, which i had planned to wear to cover a revealing top! I had more male visits that day then I had ever seen before! We can only learn from these moments!

This brings me on to a post I started to write, and about being a bag lady, and its all stemmed from items I’ve forgotten in the past.

I have a nick name at home, which is bag lady! Every day I leave and return home with 3 bags, two being for the gym and one my handbag! Even my dad asked me the other day why I was carrying so many bags, I replied as if it was normal it’s for the gym! But as I queued up for spinning yesterday and looked around, I was the only person who seemed to be holding three bags! So something’s obviously not right!

Believe me when I say they are not small bags, even with constant clear outs I still seem to be carrying half my house around with me.( I would add a picture if I hadn’t already packed them away in my boot, to avoid another disappointing morning like today!)

So here’s what in my gym bag no 1

• Toiletries,
• Make up bag
•  2 Perfumes
• Spare underwear and tights
• Yoga robe for stretching
• Water bottle
• Spare Cardigan
• Towel
• Hair straighteners

Gym bag two is my outfit for the day; well usually I have two outfits as I can never decide what I will want to wear the next day (I pack the bags the night before)

It helps having a pre packed gym bag and I usually buy two of everything so I’m not packing toiletries etc. but only my outfit in the evenings.

Let’s hope today was the last of my embarrassing gym changing room moments, well for this side of the year!

My Emotional Run

I'm a bit of an emotional mess today, I'm letting the past get to me and I'm just not moving on! I'm on replay mode, I go back to the past and re-live the issues and the hurt! And I'm so angry at myself for not moving on!

It got me thinking, and wondering, I'm so strong in so many aspects of my life but why not with my emotions! Running being one of those aspects! And actually isn't life like a long run, you have ups and downs, periods of comfort ability, periods of struggles and times when you can take no more and you want to just give up!

So here's my run, my struggles and my emotions!

The first few miles of one my runs is always the hardest for me because my breathing has to adjust, you need to warm into the run! This is like my problem now, that initial decision to get over the past is hard, but I have to make that initial decision and I have to get through those two miles and get through the tough phase.

Now that could be 2 days, 2 weeks or 2 months, but I need to snap out of this and start this journey!

The next part of my run which is mile 3-9 is the easy part, breathing is good, energy levels great, legs are pounding pavement and I feel great and comfortable.

And I have to get to this stage, if I can do it while out running then why can't I take that to issues I face in life, and learn to let go and move on with my life! But this stage has that false sense of you being okay, you don't realise that the tiredness will kick in. Just like how I thinkI'm okay and I've moved on and what I do is go back and just let myself down!

The last stage is the hardest! You have no energy, every thing hurts and all your legs want to do are give up! But then this is also the stage where mind over matter takes over, when you ignore the pains and focus on the end and that finish line! This is the stage I worry about, before I even get here I've given up! Basically my legs have given up and I've stopped and just gone back to what I'm comfortable with! But in a race you can't give up and have to keep going! And that's what I have to focus on!

I've made that decision to let go and start that emotional run, and let me tell you at stage one its hard! Let's see if I can use the focus and determination I possess with my fitness and overcome one of the worst experiences of my life!

My Health MOT

This morning I had my Health MOT at Nuffield Health gym in Reading. I think this is a fantastic thing for a gym to offer and really helps people keep on the right track of their health regime. The test involves a qualified instructor checking your weight, height, BMI, Waist to hip ratio, blood pressure, aerobic fitness checking V02 max and resting heart rate, cholesterol, glucose levels and discuss life style i.e. caffeine, water, alcohol intake, injuries, activity levels.

The last time I had my Health MOT back in August I scored 96/ 100, I was advised that it was one of their highest scores and had no action points. I was a little disappointed with the last point, no action points! I want to be fitter, I want to be lighter and I want 100 / 100!

However my score this time wasn’t as impressive, 88/100, although this is still a good score it’s not 96! On a positive note it highlights areas where things have changed and it gives me something to focus on until my next MOT, which the gym suggests you have every 3 months. The gym instructor who did my MOT this morning was really nice, suggesting it’s down to muscle mass increase as I had mentioned my workouts focus has shifted to weight training and less running. Let’s just say I know the truth and all those cakes and pies I’ve been eating showed up in my results today.

The health MOT isn’t just weight loss focused; it covers all aspects of your health, as listed above!  I’ve never had my cholesterol or Glucose levels tested and having that done has made me aware of the levels I should be, what is good and what is dangerous.

So what I took away from this morning as actions points are,

-          Weight loss. I would like to get back to 9stones.

-          Waist to Hip Ration has increased, so getting back to what I was in August is my aim.

-          My V02 max is pretty good already at 59, but I would like to improve this also!

So this brings me onto my other aims, what I wish to achieve by the year end.

-          Tone up the abs

-          Improve running speed

-          Increase healthy eating and cut out processed foods

It would be great to end the year being in better shape! Let’s see how I get on!

My Story

I’ve never really gone back to the beginning and told my story, the story of me being 12 stones and my journey till now. This starts when I was 17 and doing my A-Levels. All I seemed to do was eat while going through the exam period, study also of course! I spent part of my summer holidays in Canada where my uncle and aunt fed me nonstop! By the time I returned I had put on a stone, but I wasn’t a weight conscious girl and plus university was about to start and I was far too excited about this new experience to care about this additional stone I had gained.

When I got to university, I gained 2 more stones in my first year, and I never even noticed the pounds pile on. It was only until I went shopping in the summer holidays and wasn’t fitting into size 14 jeans that I realised I had to do something! My mum was also eager for me to lose weight, so she helped me. Every morning for 6 weeks I would go for a walk / jog and then do various resistance exercises using my body weight at home. It’s hard to believe now that I run 10 miles when 9 years ago i struggled to run 2 minutes! Exercise wasn’t the only change; I also focused on my eating! Simple changes like drinking 8 glasses of water today this alone resulted in losing half a stone. This I later learnt was due to water retention! I also cut back on eating bread, and began having brown bread instead of white bread. Breakfast was no longer fry ups, but porridge and grapefruit. I ensured I would eat plenty of fruit throughout the day, and avoided cakes and crisps. I found this extremely hard, as before this I would eat 4-5 cakes or bags a crisps a day, and never would I have drank a glass of water let alone 8! All these changes resulted in me losing a stone and half. This was my first step to changing my lifestyle. This is what weight loss is all about life style changes to a healthier lifestyle! I haven’t looked backed since.

I then went back to uni and although I wasn’t able to keep up with the exercise I was able to make healthier food options. This year ended with me gaining another half of stone!

The following year was my placement year, this year I joined the gym! My first ever gym membership! My parents thought I was wasting money and would never keep to going to the gym, but I really did prove them wrong. I went heads straight into visiting the gym 6 times a week, usually after work for an hour and half. The results I saw that year were amazing. I dropped from the size 12 I was to a 10-12. Buying my first pair of 10 jeans was amazing, I was over the moon. It was also the year I began to run, I did my first ever 5k which took me less than 40 mins and I was ecstatic, now I run 5ks in 25 mins and keep going! I learnt a lot about eating this year, especially herbal supplements. A weekly visit to Holland and Barrett’s was not unheard of for me.  I remember becoming addicted to humous and yeo valley fruit yogurt this period, and also began drinking green tea, which I still drink religiously.

My final year at uni was a different year, I had amazing praise about how good I looked and it made me feel so beautiful! I was now just under 10 stones, and it was great returning to uni after a year and unveiling the new me! I joined the uni gym and continued to exercise and was able to remain the size I started that year with.

So I left uni 5 years ago and in those 5 years my weight has fluctuated from 9.9lbs to 8.8lbs, but I believe my healthy weight is 9 stones. Weight isn’t the only change, I definitely have a different body, and I am more toned and fit than ever before. I have achieved completing 7 half marathons and two 10ks in these 5 years. For many years my focus was spinning classes, Kobo, box exercise and running, about 3 years back I stopped seeing results and become extremely frustrated with myself. A friend suggested I get a personal trainer which I did! I’ve never looked back, my personal trainer is amazing, and she has helped me achieve so much, including my PB time in the Windsor half. She has never given up on me and is constantly changing the workouts so I continue to see results and get fitter. The biggest change has been helping me gain confidence in using free weights! I no longer feel lost in the weights area or intimated being one of the few females there.

For those of you who aren’t seeing the results I would recommend getting a personal trainer! But find one that you will really get on with, and one that loves fitness themselves!

So this brings me to now, and who I’ve become. Not sure what the next few years will bring, I would love to take this passion a step further. My first step has been this blog; the next would be to run a full marathon; any runners dream!  And lastly I do play around with the idea of becoming personal trainer, but I’m scared of making this step!

Promax Diet

I’ve decided I need some help with weight loss. I’ve tried being healthier, putting more hours in at the gym, but the 6lbs are not budging! So I’ve bought some help. I tried Maxi muscles Promax diet 18 months ago and lost weight! I remember having a shake for breakfast and a normal lunch and dinner. So I’ve decided to give it another go. I’ve read some great reviews about this supplement and how people have successfully lost weight taking it. However I have read nothing about once they’ve stopped taking the supplement, does the weight pile back on? So with this post not only will I update you all on how things are going with taking the supplement but also the aftermath once i stop! I’ve heard a lot about the bad taste, I hope it’s not too awful! I have the chocolate flavour, and I do remember this flavour being drinkable!

Currently I weigh 9.6lbs and 25 % Body fat, let’s see how things develop over the next few weeks.

In terms of workouts here’s the plan for the week to come.

Monday – Rest (Health MOT in the morning!)

Tuesday – Spinning, Biceps and Triceps

Wednesday – PT

Thursday – Run 10k

Friday – Rest

Saturday – 10 miles

Sunday – Rest

Having not done much this week, I have decided to have more rest days next week to get back into things and to avoid being so sore that I can’t work out the following week. I just hope this time next week I have some success with Promax Diet!

On a post workout high!

Wow I’m still high after my workout today! It wasn’t the workout itself, nothing special, kept it very simple. It was the company, a very entertaining pair! As I ran my 5k on the treadmill I watched my friend and his training partner I was shocked at how much they worked out their mouths more. So why was I shocked when these training fanatics who visit the gym 5 times a week struggled to keep up with me when doing a little abs workout. I followed the Tabata Protocol concept of 20 secs exercise 10 secs rest x 8 sets.

Our Routine

8x 20 secs Plank

8x 20 secs Crunches

3x 15 Oblique Twists

My friend and his training partner struggled! Now I’m not sure if this was because they just didn’t want to push themselves or really did struggle, either way I don’t think I’d be invited back any day soon. My friend is the type to retaliate to everything outside his comfort zone, but it was funny to see him squeal. Feedback was that I was really tough on them! Shocking!!!

If I was to work out with a training buddy I would find one which doesn’t talk non-stop, catch-up another time! Also what is all this standing around about? If you’re not spotting your friend then superset, do some push ups, bicep curls, crunches, any form of exercise to keep your heart rate up. Another observation was how the gym is less about workouts and more about a social gathering, my friend’s attention was more focused on those entering the gym and whom to say hellos and shakes hand with rather than his workouts! No wonder people complain about not seeing results, how much do you really workout!

Some are lucky to be given the bodies which require little work and he is one of those people however it’s the buzz surely! That feeling of what a great workout when you’ve pushed your bodies to the limits and you hurt head to toe the next few days? But I don’t think it’s fair for those who would train with him, they are fooled into wanting to achieve similar results, but how when your friend isn’t willing to put in the work! If you do have a training partner, why not plan the workout together before hand and not jump into someone else’s, because you won’t actually get out of it what you want!

My ideal training partner is one who can push me and vice versa. One who is willing to try new exercises and push themselves? I don’t believe in giving up and I know from first hand you don’t see results without putting in the hard work; it’s probably why I train on my own! So why am I on a high? Because it is great to make two men squeal, sweat and struggel and come out looking the controlled and fittest! After the the week i've had, this little laugh was much appreciated.

Life downs and my training...

This year has had many ups and downs for me. More downs then ups.  It’s been difficult to train at these times and I’ve had to take weeks of due to other things happening in my life. Right now is one of those weeks and it’s tough for me.  It makes me feel like I am always playing catch up with my training, and with wanting to lose weight, its put me back to square one because I’ve turned to food to cope with the things that are going on right now.

With not having my own personal space I also do not have the option to exercise at home. It does feel like there is too much to cope with right now, a long run would definitely put me in a better position. I’m feeling extremely suffocated and I don’t think my body is used to so much inactivity. My last workout was on Monday, I may be able to go for a run tomorrow but it will be a maintenance work out to keep me ticking over to mid next week when I may be able to get back to a routine.

 I’m not complaining about the reason for not working out, if I’m honest I am in a ranting mood and this is the only topic I can openly rant about, says a lot about me. Having exercise to focus on helps, but when I don’t have the means to work out, I can get very agitated. It’s a sign of being addicted I guess, a daily dose is required.

I forget that I am physically fit, fitter then most I know, but on days like today I feel as I am loosing those fitness levels.  I will find out next week if that is true. Lack of exercise also makes me feel extremely tired, I can run miles and do intense workouts and have soaring energy levels, but when I don’t exercise my body gives up, it has no energy or motivation to function!

I would be awful with my training if I was amongst the millions of people who travel a lot with work! How do they manage to stick to their training when they are faced with unfamiliar countries, gyms, and distractions such as work, sleep and sightseeing?

I had the best intentions to go to the gym back in October when I was faced with a work trip in Paris, the trainers were packed and the plan was 5k each day, but I never made it to the gym and the trainers never got worn. Really how do people manage it!!!

It’s helped me writing this post, it’s not very exciting or inspirational. But sometimes I lose that motivation and need some inspiration also, and I don’t know where to look, but this has helped! If I could improve one thing about me that would be to be more positive, about my life, myself and my training. It would be great to have some support right now J

So I have 3 days left this week, and this is what I have planned

Friday: 10k Run

Saturday: 4miles Run and all over body weight

Sunday: 10miles run with my friend and a good time to have a girly chat and catch up.

Next week I will focus on the weights as I had started to feel he change last week, with the aid of promax diet, hoping to shed those 6lbs by Christmas.

I dont enjoy running.....

I went for a long run today and boy was it hard! Not sure if it’s because I’m tired from the week's workout or because my running is taking a backwards step, but the whole 10 miles was painful. I was glad to get home and relax.

Running is my favourite form of cardio and I run 23 miles on average a week. Over the last 3 years i have ran 7 half marathons, and recently achieved my personal best this summer at Windsor half marathon. I managed to run this beast of a half marathon in 1hr 54mins and 54 secs, as i passed  the finish line back in September i could not believe i was finishing 15mins faster than last year!

Although getting here has not been easy! For some running comes easy, for others it is gruelling long runs and painful training sessions. Let me tell you I’m in the others category, but i enjoy the feel of pushing myself and achieving distances which i know is a challenge.

I set myself 3 runs a week; these are interval run, 10k fast run, and a long distance run. Both the 10k and 10 miles generally include undulating courses to get hill training into my week. I find that any more runs in the week and I struggle with my long distance run on the weekend.

The interval run is usually 5k and ran on a treadmill; I always tag on some weight training after. Interval training is renowned to help with increasing speed, endurance and overall aerobic capacity. If you wish to increase your running speed, than interval training is a must!!! It is also great to burn fat and calories in a short period of time, and actually getting more out of your workout vs. 1hr of low intensity cardio! But beware it’s not for the light hearted and can be tough if your new to interval training! This is usually ran at the beginning of the week, as my legs are still recovering from the weekend 10 miles and anything longer then 5k just doesn’t seem possible.

My 10k is usually run outside and it’s my favourite run out of the 3. The distance is just right to be a workout and for speed to be the focus. I never seem to mile watch when running 10k, before you know it you are half way there and 3 miles to go never seems too daunting! I cover this distance on a Wednesday; the legs are rested by then and ready to cover the distance. I usually run this with my running buddy and it’s great to have someone as crazy as me, who will go for a run at 6am and in any weather condition.

My final run of the week is the long distant run, covering 9-13 miles. This run is important to me because it’s key to my preparation for the half marathons i run throughout the year. This is definitely the hardest run, and most weekends i do try to make up an excuse to avoid it. However i don’t want to focus on maintaining the distance but instead on my speed, so it’s a must!

Currently i am signed up to 3 runs, each a different distance and course! I'm very excited to run each one; however my favourite will be the Reading Half Marathon next March! My aim is to beat my PB of 1hr 54 mins, i think it will expected seeing that this is a flatter course than the Windsor Half!

Training Progress

I am shattered! I am really testing myself this week. I cannot begin to describe how much my upper body is hurting . To top it all off I’m living of limited sleep, with the day beginning at 5am.

My training plan is following Muscle and Fitness Hers ‘Training for the holidays’ article by Ava Cowen. And it is tough, none of the exercises are ones which are new to me, e.g. chest press and chest flye I do these weekly. However I usually do one or the other and haven’t ever focused on training one body area per day. It’s only half way through the week and I still have leg, shoulders and abs to go, but I feel like I can already start to feel my body toning up further. I think I will follow this plan for the next couple of weeks and then swap to give my body constant changes!

It’s so easy to get stuck into a routine, and if you’re new to training or weight training, it’s great when you first start because the results are visible a lot quicker! For me, it’s a lot harder and therefore I am constantly challenging myself in different ways and finding different routines, changing the reps or the weight, the speed, or even completely changing my weekly focus.

Over the last few months I have moved from training upper body / lower body on separate days to training all body parts twice a week, to training each body part on different days!

For those of you who do enjoy weight training give it a go, change up your routine, find new exercises! If you do need some training advice a great website to use is Muscle and Fitness hers! I love all the training tips they have and their magazine!

Mix of every thing

So much to write about, my running, my training plan this week, my food diary and loosing two pounds!
Not really sure where to start!

Let's start with plan for this week.

Monday: 5k Run + Back and Biceps ( biceps are killing right now)
Tuesday: Spinning + Chest and Triceps
Wednesday: 10k Run
Thursday: PT
Friday: Legs + Shoulder and Abs
Saturday: Rest
Sunday: 10 miles run

It is going to be a hard week! The aim is to have shaved 3 of the 6lbs off!
The eating is going well.

Snapshot of food diary

Breakfast: Cereal
Snack : Cereal Bar
Lunch : Pasta
Snacks : Seeds, Goji berries, Pear, Plum, apple, handful of peanuts.
Lunch : Jacket Potato with cheese and ham

For some reason I was extremely hungry throughout the day and had a lot of snacks but thanks to the weekly graze boxes I get from Graze.com I had healthy snacks to hand!

Watch out for the lil post I have on my weekly snack boxes and how to get your free snack box!

I really want to share my running past, present and future! Which I will try and do this week so watch this space!

In my last blog I said that I was extremely positive for the coming weeks and here’s why. This week not only did my runner’s world magazine turn up so did my muscle and fitness hers magazine! Both magazines are full of great training ideas, inspirational stories and great facts!

I have already earmarked a number or articles in both and am psyched  to start a new training program next week following the ‘Home for the holidays article’ from Muscle and Fitness hers.

The article focuses on training 2 body parts 4 days a week and 2 days of cardio. Over the summer I’ve focused a lot on running and weight training has taken a back seat with only doing one session a week all over body workout.

So the workout which is shown by Ava Cowan, team Gaspari IFBB figure professional, is great when you are limited to time! This is definitely something I am finding lately.   The workouts can be done at home or the gym and all the sessions can be completed in less than 20mins! Perfect!

Workout Splits

Monday: Back, Biceps

Tuesday: Chest, Triceps

Wednesday: Cardio

Thursday: Shoulders, Abs

Friday: Legs

Saturday: Cardio

Sunday: Off

I am definitely following this plan the next few weeks, and really putting some focus into each body part, the only change I would make is to include more cardio! I’m hoping I will notice some difference in the coming weeks!