The race taper: rest is best

My tapering week prior to Tour du Giffre - a time where I was working, eating, and race preparing.  It was a busy race preparation time, seeing me board a plane less  than 48 hours before I would be at the race start line. However, this is an important time before a running race, so I thought I would share my recent tapering experience with you.

It wasn't a massively long trail race, but it still required proper training and preparation in order to race well. These were the things I really considered prior to the race, and why it's important to relax and unwind before running.

Get enough sleep : I really tried to be more disciplined the week before the run. This can be hard - but being kind to your body through getting enough rest is really important. Even if it is only a matter of minutes - this all counts for essential rest. If it's possible to have a nap during the day (even if it is simply part of your morning commute!) I think it all helps. Be relaxed, be restful.

Don't obsess over mileage : some people can be afraid to taper. It does seem a little counter intuitive - you are about to run your fastest and perhaps your longest distance, and you are chilling out the week before and NOT clocking the miles. But your body knows what it is doing, and it needs to be ready. So be disciplined. Before this race, I rested, I cycled a little, I ran small distances, I did pilates.

Eat well - I love eating. I really love eating. It is not difficult for me to eat more the week before a race to fuel. I made sure I never felt hungry, I ate often and tried to make sure my diet included healthy foods and protein & carbohydrates such as salmon, and gnocchi. Drinking lots of water is always important, especially in the tapering week. This is something I could definitely keep improving upon. I also made my own smoothies with fresh fruit and natural yogurt as a dessert some evenings, which again helps boost calorie intake as well as having numerous health benefits. I also find making recovery drinks are good after exercise this week to support muscle repair.

Stretch regularly - Helps you to be ready. Muscle maintenance is always a good thing.

Thinking time - I fully chilled out on the plane journey over. I studied the race profile, I relaxed and admired the sky out of the window. On the Saturday I watched a film with one my best mates. I caught up with friends and spent some time with Thomas, Nikki's cat. I stretched. It's easy to sit there twiddling your thumbs before a race. Or being VERY concerned about it. I'm learning that with impending events, it is better to either focus on it positively, or don't focus on it at all. It will be ok.

Don't worry what other people's tapering looks like- Train to your own tune.

Happiness, life, running.

Now June is well under way, I am psyched for the impending adventures. All going to plan I should be in Chamonix this time next week, to catch up with some very dear friends, time for some filming and time for some racing! It’s also a pivotal moment in my life as I head to my 25th birthday on Midsummer's day. So what ten things have I felt I have gained in terms of wisdom as I go into the next quarter of a century? For one, my adventures with running have taught me some life lessons. You go through a journey; hardships of training and setback, the adventure of the trial, the good days, the wins, and the bad days. Here’s a moment to reflect so far.

1. Don’t take yourself too seriously. People will always be better than you; there is a big world out there; quit worrying; perspective is precious, seeking and gaining this is valuable.

1. In the same vein, don’t take life too seriously.Things go wrong, you make bad choices; you learn, you get it better next time. Learn to laugh at yourself; accept flaws in life. Nothing is perfect, but keep motivated.

1. But take your passions seriously. Watching inspiration sports/adventure films of men and women, wise beyond the years that gave them such wisdom, speak of their passions as if time were no limit – that’s living.

1. Get out of your head by getting outside your door. I sometimes worry that we are moving towards generations where the outdoors isn’t seen as a necessity; but is treated with apathy. Countless people have spoken of the health benefits of being outdoors and exercising for both body and mind.

1. Determination pays off, but self doubt is costly. Quite a few people recently have told me how that they wished they ran, but they felt self conscious; they didn’t feel fit; they didn’t think they could go very far. After times of injury I have felt pretty powerless with running. All of this stops you conquering fears and stops you doing what you wanted to do. Only you can will convince you that you have the right to be free to fight the fear.

1. Set back happens. Why did you think it would be smooth sailing (or running for that matter…)? I have been unspeakably luckily with the opportunities I have had in my life so far. But I am also one of the first to fold my arms and furrow my brow when things don’t go to plan. But then, trails that haven’t followed the expected route have turned out pretty interesting.

1. You have a lot to learn.I feel somewhat humbled and embarrassed to write this as if I know what I am talking about. I don’t. But I’ve learnt to accept that, and that none of us know truly what we are doing.

1. Take care of yourself.Drink more water. Do your stretches. Discipline pays dividends. It's also a learning process.

1. When comfort is the preferred option, go run in the rain. I forget this on a frequent basis, but then am reminded when I do do it - heading outdoors in the cold/rain/when you are tired/mind elsewhere etc is always the better option than not. As has been said countless times before, you rememeber what you do, not what you don’t do.

1. This girl can.And I’m so glad that there is a worldwide move to remind every girl that this is true.

Happy Running

Today's trip out was definitely an adventure! Possibly one of the funniest runs I have ever been on. Upon a visit to my folks, my dad, a keen walker, suggested we try a route which would work for me as a new running route when I visit. It would also give me the chance for a bit of navigation, which is a skill I definitely want to work on.

The retired charter surveyor and myself ventured forth, only to reach the first navigation challenge: one route, two paths ahead - both leading to forests, both following a stream to the right of the path...which one was the correct route? We both made our case for different paths;  venturing forward, re-considering, back to square one, etc. Weather was turning. The map itself was fairly limited (a walkers hand made document, specifically for certain walks, omitting arguably beneficial information etc.), so it took some studying.

Turned out my navigation was correct, but this wasn't before encountering one hyperactive sheep dog, and then a sheep that was having trouble getting up as it had wriggled onto it's back (which nearly involved a de-tour altogether as my dad considered sheep shifting, although there was an electric fence in the way - you get the idea of the wonderful chaos of it all (sheep turned out to be fine.)

We planned to do the route separately, but we figured out a way for me to run and my dad to enjoy the walk - keeping it a shared adventure. Signs of spring everywhere, and although the occasional downpour, was warm and full of flowers and colour.

A really great adventure out - and a good laugh!

I think it's easy to spend too much time inside, where it's comfortable and familiar. Those days spent in this way, are arguably often not remarkable.But taking the step to go outside and run, walk, or whatever you choose, makes you appreciate everything, and have some quality experiences. Get outside and enjoy it!

Bank Holiday Running

Bank holiday weekend, and we went running! As many of you know, (see my recent post on this)  I have been dealing with injury. However,  I have been persistent, dedicated and as stubborn as a mule trying to keep up with stretching, squats, cycling to work etc, and it seems injury is beginning to feel better. Yes, you heard me! Last weekend I went out for about 10km in the Peak,  ran a few miles again the next day, and felt improvement. Ran during the week, felt better still.  I've been out each day this long weekend, with only slight twinges today. Could not feel more chuffed! Really conscious not to push it/ speak to soon, as still work to do, but it is hard to contain the excitement! All being well, I am really excited to let you know about upcoming projects, so do keep up with the blog!

It has been a pretty adventurous weekend. After checking the forecast, we were deciding between running in the Lakes, or Wales on Saturday. We decided Wales, and made our way to Snowdonia. Little splatterings of rain we brushed aside in our excited chat as we headed to our destination. Then we arrived. Snow, gale winds. Hang on - was this not May?

Well - it was worth a try at least. However, I really was not well prepared for these kind of conditions in my kit. Being rather blasé I decided that May meant lambs bleating, birds chirping, being surrounded by glorious sunshine and no need for key essential items. Note to self: have always in your bag, everything for any kind of weather! I ended up borrowing waterproof trousers (thanks John)  - I don't think I had set out for a run in weather like this to date! We began our run. Head down, watch your feet (in snow and slippery rock), scrambling up, sharp snow/hail in your face...we climbed about 2/3rds of the way up before we made the decision, all of us cowering by a rock, that to persist would not have been wise. I then basically sledged my way down. Annoying to have to quit - but it would only get more exposed the further we went, and the conditions underfoot were too risky. This was us last year, around the same time in Wales - could not have been more different weather!

Saturday we went for a short run, using it for interval training. This kind of training is helpful for speed work and stretching out the legs. I was saying how respectful I am of short distance sprinters, or those 5/10km racers. Running full pelt takes stamina. Today we popped out to the Peak for an amble in the countryside! Weather consistent and fairly warm, and a good trip out with the guys.

Coping with Sports Injury

So, this is tricky to write. Tricky because, not very often do I resent running. Sure, last year I found that during training, some runs are hard, some don’t go to plan – but they always seem an adventure of sorts, and even when the going gets tough – you find your motivation gets going. You can do this.

Life had been busy, but despite on going leg problems, I had felt determined to take part in a 50km in May – somehow I would be ready! Yet, after setting out for a long run several weeks ago, I had to stop after 13 miles. Literally could go no further. I hate stopping running.

It was a horrible run. My own fault – the route which I had poorly chosen had led me mainly on hard city surfaces. Hard ground is not my friend - IT band pain soon crept in, both legs. The leg pain by my knee was so acute that I had to virtually limp my way home. It was a horrendous feeling. I came back, and after chatting to some very wise people, I realized I had to re-think what was going on with running and a 50km I had signed up for in May. The situation since has really upset me. But I know that re-thinking this race, and my strategy for the next few months was, and is, the right thing to do. Throwing myself into a race my body isn’t prepared for will most likely result in a much longer time off due to injury. I also don’t like training with such a pressure on my shoulders – I need to listen to my body, and if I need to improve my methods in order to improve my physical fitness at the moment, then so be it.

It's a mental journey, for sure. After a flu bug as well, I have had to slow down. Now it’s going to be getting back to basics, building up slowly, re-thinking some plans in order to be better prepared for bigger plans later this summer. I'm excited and determined to believe I can do it, and I'm motivated by future plans. It’s just, for now, really hard going. It's time now for being strict with regime: physio, stretches, pilates, foam roller, lots of water, core strength, positive thinking. The last, I know, will make one of the biggest differences.

This isn’t failure, it’s just hard when you are a motivated and competitive person. But I hope this is helpful to anyone else who is also coping with sports injury. It really is tough, but it will be ok.

I need to be proud of my physical self , after all, it’s got me running this far.

Salomon, Outside and Running.

Mid March. Last weekend I went for a really nice run up North, enjoying the beautiful sunshine and feeling like we are finally in Spring! Really excited to do some running abroad in Italy next month for training.

In fact, excited about several things lately..

I would never have thought a year ago that a year later I would get to work with some truly awesome names in relation to sport. But if any of you have seen the campaign #thisgirlcan then you will know that we can all go the distance with sport challenges.

I am delighted to now be supported by Salomon and Outside.  Salomon is a brand that I have trusted with my heart, and my feet: their Speedcross 3's got me through my training and OCC last year, and beyond. If you have not ever been to Outside you really must go along next time you are in Hathersage - one of the best and friendliest stores for essential climbing, running and outside sport equipment. I feel really honoured to have this support and I feel excited about adventures ahead!

Outside website:  http://www.outside.co.uk/

Salomon website: http://www.salomon.com/uk/

Running/not running/keep running.

"Chamonix - Brevént III" by Didier Baertschiger is licensed under CC by 2.0

Mid feb. Out of nowhere, we are looking onwards till March. It's been really exciting hearing about how many people are getting involved in training plans, taking on new adventures and aspiring to some really great things! I was really chuffed to hear about how a particular group of runners, namely Team Applecross, who decided to embark upon their own running journey, and was touched that they took the likes of me as inspiration! I don't think I am particularly inspiring myself- I'm just a 20 something girl who finds it hard to keep still and is always dreaming. But that's probably it : dreams,dreaming. So important and as I say at the end of our BMC film, and will say it again, you must follow dreams. They are the inner voice mentoring you forward and spurring you on. So whatever your dream, you must go out there and go.

I can't really give a highlight of this month as it's not yet over, but at this point I am beginning to get excited about the running ahead. Injury has been difficult - an X-ray has confirmed some swelling in my knee so I am having to approach training at this time with some wisdom and caution. Not training is hard. Harder than a hard days training.  Anyone who has had to take time out of sport training can sympathise - you want to begin, get going and overcome the challenges ahead to realise dreams and goals. But you can't, and that's demotivating. However, I am now beginning to take the steps with re-strengthening my core and re-finding my feet, amending my training so to prevent recurring injury. It's a learning process.

So here are some thoughts for those training, and some useful things to share in mid- Feb

Injury- that's life. To anyone running and suddenly struck with IT band or similar aches and pains, don't be disheartened. I took time out of training last year to rest my IT band,  and I still took part in an mountain ultra, and did okay.

Water- drink lots of it. I'm trying to drink much more, as it really is life fuel.

Blogs- Nikki's blog is an inspiration, this girl is not only a super star, super woman and super runner, she is a true friend. 

Lighter evenings- not far away, thank goodness.

Training plans- don't get TOO bogged down with them. Excellent structure, but life sometimes goes off course.. Listen to your body, and keep time on your feet.

And yeah, keep dreaming.

How to train for running when you are busy

I trained for my mountain ultra-marathon, having only run a half marathon within the same year. I work full time, I live in a city, so how is it possible? Commitment, and training wherever you can, and you can do it.

Keep organised As time went on I got more and more meticulous at keeping a running calendar. One font colour for anticipated targets, and then I would record if I made my targets on the calendar. There are lots of good plans out there – I actually largely made my own with the help of my boyfriend who has considerable running and mountain experience. Making your own plan enables you to tailor a plan right for you and your fitness. Keep the goals realistic and do allow for ‘injury time’ – it won’t necessarily happen of course, but it means, like it was for me, that there can be time off to recover if necessary and still be race fit in time.

Every little helps – running up and down stairs, not standing on escalators – it all counts! If there is an opportunity to improve fitness, even if it’s just not taking the bus one day – then do it. I personally don’t think training is just for times when you put on your trainers. You can make your day-to-day more training efficient by just looking at what you do.

Time on your feet–a really helpful blog for me was how to run your first ultramarathon, which is a blog written buy a highly experienced runner, who I find cuts to the chase (as it were) with what is really essential for training well. I learnt from him that the importance is endurance for an endurance race (makes sense), but actually the hours on your feet when running proves to be the most helpful for training for a long distance race. So don’t get too down about hours on the trails and a low mileage – this all helps with training.

Go to the climbing wall- cheaper than a gym membership, and a great social activity with friends. An hour at the wall bouldering is a great way to improve core strength.

Run to/from work – if you can, do it!

Buy a skipping rope/do pilates at home – does not require a lot of time set apart and yet great for fitness and core strength.

Careless Running

What I really mean, is care-free running. But if we care less about always hitting running targets, we can really enjoy what we are doing. Running. I hit a bit of a slump post OCC. Still running, but without so much ambition- your running life just isn't the same when you are clocking milege without such an end goal. For months I had been used to checking the garmin, working out the distance, focusing on difference speeds / hours for endurance etc. Always calculating, always pushing, frequently disappointed in myself. Hated ever daring to stop mid runs to just spare a moment to take even a quick snap of an amazing panaromic view, sunset etc.

With the race gone, that attitude remained, just without the race. But it was making me not go out as much. Don't get me wrong - I still loved running...but is it possible to sometimes forget why we do it? I recently went out for a short jog. No watch. No MapMyRun. No music. I had no agenda, I just wanted to head out - I just felt like running. Sometimes admittedly at points during training this year,  such a notion - the sporadic run - would have astonished me. What would be the point if it wasn't directed towards a goal? Running for runnings sake?

Yet that is the reason that I loved running in the first place.

I really encourage you, whatever running plan you are on, or big goal ahead, to just go out, and just run.

So every once in a while, just put the trainers on and see where your feet take you. It doesn't matter how fast you go. Whether you stop to just take in the view. Cover 1 mile, cover 100.  Having goals, challenges and aims makes us determined, and is a huge part of running. But running, because running itself is one of the best feelings on earth? Well that will always win over by PB reading, every time.

Back out to Chamonix - One month since OCC

A month has nearly gone by since the 53km Chamonix OCC, so how do I feel? Very content, and looking forward to future running possibilities. I returned back to the UK shortly after the race, and I knew recovery was important, so I was wary not to over-do it. However, I still have wanted to just run! So I’ve carried on, and although not to same magnitude of training pre-race by any stretch, I have kept a good running schedule going. I was also fortunate enough to be able to return out to Chamonix not long after the race, enabling me to get back out on the mountain! I have also competed in a race – albeit much shorter, but still with hills! This was the Stanage Struggle in the Peak – a 10 k with a fair bit of uphill work.  A good day out, and happy to come 6th woman. Shorter races are however an entirely different strategy to a long distance race.

It was so great while out in Chamonix to be filmed by SevenTwenty productions for BMC TV, and I felt honoured to be filmed alongside some women who have become real running heroes for me. ‘Running Wild’ aired a week ago, so do watch if you would like to know more about these series of races for the UTMB.

One thing I am realising is my trainers are definitely wearing out! A good sign – means some good running has happened!