Marathon Training Updates 25/06/13

Hi everyone, thank you for your continued support on this blog, I love knowing that people are reading it and recommending it to others!

My last blog saw me waiting for my Harriers session on Thursday 20th, hoping that it would be hill or speed work. We did a warm up of 2.31 miles in 21 minutes and 8 seconds, fastest mile was 8'36 and slowest was 9'31 - both of which were faster than my usual pace which made my average 9'08 which i'm pleased with. We followed that by a sprint session which I found particularly hard and had to sit out of 2 laps due to nasty shin pain from the warm up, I still managed to do 1.84 miles of speed.

On Friday I did 2 lots of 5km with different clients, luckily it was the same route as they were within 15 minutes of each other. It was very humid and we were a little slower than usual which was to be expected but one of my clients only walked for 3 minutes out of 41 and was happy with her effort. I covered 7.08 miles in total.

I decided to have a rest day ready on Saturday ready for the Great North 10km on Sunday so I took my dog out for a few miles walking by the river and then up into the woods which we both enjoyed until the heavy rain made an appearance. (We both hate the rain!)

On Sunday I did the GN10km, my official chip time was 1 hour and 2 seconds to my disappointment I hadn't managed to break the 60 minute barrier BUT because I started my running app just before the start line 0.20 of a mile to be exact I did manage to record my fastest 10km in 59 minutes and 6 seconds which I am delighted about, my average pace was 9 minutes and 28 seconds per mile and I was aiming for an average pace of less than 10 minutes per mile. Either way I managed to beat my Personal Best for 10km which was 1 hour 2 minutes and 27 seconds (Set during the EMF half). I had a brilliant day, caught up with great friends and even watched one of  my clients from my Couch to 5km course cross the finish line which was an amazing achievement!

On Monday I did a 2 mile recovery walk with the dog in the morning and a 6.39 mile run with a client in the evening, we averaged 11 minutes and 25 seconds per mile and took 1 hour 13 minutes overall. It was a nice run down by the river but because of the humidity we got chased by lots of insects so ended up coming back along the road.

Today my shin is pretty painful so I have not been running, I have had a nice day off and rested, had a look round some shops for new running shoes since my newest ones have already done 110 miles. That's the one positive thing I can take from not being able to run today - NEW SHOES! Yay! Fingers crossed I will be back on it tomorrow ready for another Harrier session on Thursday.

Thank you for taking time to read my blog and follow me as I train for my first marathon, please come back for more updates and continue sharing if you like it!

If you would like any information on my fitness business then check out my website www.bx3pt.moonfruit.com, follow me on Twitter @Bx3_PT or find me on Facebook by searching Bx3 Personal Training.

Marathon training update 20/06/13

Hi everyone, welcome to my latest marathon training update. 

My last update was Friday of last week and I was about to go out with a client. We did 3.3 miles around the town and walked for 3 minutes of the time which she was really Impressed with. 

On Saturday I went out with a client and did just under 2 miles jog and walk, then I took my dog out for just under 2 miles also. 

I rested on Sunday, caught up with my work and rested my shin. 

On Monday I went out with a client for a steady 7 miles, it was very humid and our legs felt like lead BUT we did it! 

I did 3.71 miles with another client (on a personal couch to 5km course) on Tuesday, we did 5km in 29 minutes 17 seconds with an average pace of 9 minutes 46 seconds per mile. My shin was killing after it so unfortunately, I missed my session at the Harriers. 

On Wednesday I went out with a different client to do 6.7 miles in preparation for the Great North 10km which is on Sunday! We did it in a nice steady 1 hour 40 minutes. 

Today I have my Harriers session later on  and I hope that we are doing a hill session so I can do a last bit of speed work before the race. I say that now, I will probably regret it tomorrow! 

I am running the GN10km for Diabetes UK, as I do for all of my BUPA races. My best time for 10km is 1 hour 1 minute and 27 seconds so I am aiming for 59 minutes 59 seconds or less! I have never done a 10km organised race before so I'm very excited! 

Come back soon for more updates on my training and see IF I can reach my goal of 59 minutes 59 seconds! 

Thank you for taking the time to read my blog.

If you would like any information about my fitness business then visit my website www.bx3pt.moonfruit.com, find me on Facebook by Searching Bx3 Personal Training or follow me on Twitter @Bx3_PT. 

Diet

Hi everyone,

Today I want to you to think about fad diets. Have you ever been at a point when you've thought enough is enough and gone on a diet? I certainly have, I lasted for about a week until I was back to my usual bad habits.

I believe that these some of these diets and mobile applications out there today can be good at helping you track your food but do they make you obsessive about what and how much you eat?

I find that diets are a quick fix, they can help you to lose weight by shocking your system into change by cutting out all of the "bad things" and I bet you are thinking - if it works then why not keep doing it? Your body will eventually have a plateau which is when your progress will stop. This means that something has to change - but what? You've already cut the bad foods out.

I know lots of people who have had great success on a diet of one kind or another (well done to them) but what happens when you get to your goal weight? Do you stay on the diet forever? If you come off a diet the danger is always that you will put the weight back on, which is unfortunately what happens to a lot of people.

The scale could of course go the other way and the diet can cause lots of mental and physical damage and you might be left struggling to put weight back on to keep yourself healthy.

My perspective is that a balanced diet, eating lots of fresh food and lean meats as a base is required for a healthy body. DO NOT under any circumstance stop allowing yourself treats - don't call them cheat meals - a relationship doesn't work when you cheat so don't cheat on your body or your diet! You only have one body, it is absolutely vital to look after it the way it deserves, it is what keeps you alive after all.

My favourite meal is duck in cantonese sauce with mushrooms and rice which is incredibly fatty but it does my body no harm as the rest of my diet is good, sensible and healthy.

Think about your diet, is it good? Do you feel happy with you daily energy? Could it be better? Help yourself by getting to know your body and treat it with respect.

If you want anymore information on diets, training or my fitness business visit my website www.bx3pt.moonfruit.com, find my on Facebook by searching Bx3 Personal Training or follow me on Twitter - @Bx3_PT for handy tips and advice.

Thank you for taking time to read this blog, come back for more updates soon!

Marathon training update 14/06/13

Hi everyone, here is the latest update on my marathon training for you.

I rested on Monday after rearranging my jogging group which was nice, I felt like my shin was normal again for a small amount of time.

I did a session with a client on Tuesday, we ran / walked just over 5km in 33 minutes 22 seconds with an average pace of 10 minutes 34 per mile.

Following that I did a harriers session which consisted of a 2 mile warm up, then a sprint session on the field and a lap of the track to cool down. It was brutal but all in all I covered 4.5 miles.

On Wednesday I had a nice rest during the day and went for a walk in Morpeth with my dog. In the evening I went out with a client for a 10km (or 6.2 miles) but I overestimated the route and it turned out to be just over 11km (or  7.33 miles) with an average pace of 10 minutes 32 seconds per mile. We both enjoyed it despite the heavy downpour of rain which came at mile 4 and stayed right until we finished - motivation to keep running if I ever did feel it!

I was very sore on Thursday morning, both my shin and a newly formed blister on the end of my toe were killing. I rested and iced my shin during the day and included a little bit of foam rolling to ensure it was going to be ok for my harriers session.

I went to the Harriers that evening, joined up to the club officially and got my race vest ready for when I decide to compete (might not be for a while!). We then did a 2 mille warm up which took me 17 minutes and I was elated - fastest 2 miles I've done in a long time and my shin was holding up well. We then did a sprint session on the field followed by a sprint session on a steep hill followed by a sprint session on the field to finish.

After the session I was fit for absolutely nothing, topped up on protein and relaxed for the rest if the night.

Today I have done 1 mile with a client and will be going out again later on to do another 3.7 miles.

I have more sessions over the weekend so come back to keep track.

Thank you for taking the time to read this. If you want any information on my fitness business then visit my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on Twitter - @Bx3_PT.

Exercise - a force if habit?

Hi guys, today's blog update is about habits. 

I remember when I did my first sponsor run, it was a 4 mile fun run through a nature park. I signed up on the day and off I went. I wanted to do my first Great North Run (half marathon) the following year so I thought a 4 mile would be a good start. I totally overestimated my fitness level and had to jog / walk it - I would say I walked at least 2.5 miles of it. I left the race feeling very frustrated and stupid to think that I could run it.

I was extremely sore the following day and I let that put me off running for a while. When I started to train (I use that term loosely) for the GNR I never did more than 6 miles (jog -/ walk) and I sub consciously put up mental barriers after I had gone 1km - I could run 1k then I would stop and walk. I couldn't control my breathing properly because I was stressing out about it which made me feel like my chest was going to explode. 

I'm better at it now, I don't track distance  or time whilst I'm running - I used to stare at my Nike tracker which is what helped me put up my barriers. I strap my tracker to my arm and just run. 

It has taken me almost 3 years to form a proper habit with running, I still wouldn't class myself as an expert, far from it but I can now run 14 miles without walking, without feeling like my chest is going to explode and I've even signed up to a full marathon - how's that for confidence (or cocky as it is formally known!). I'm not the fastest but since joining a club my speed is improving slowly. 

It takes a long time to form an exercise habit so don't give up when you lose interest - try something new. If you're bored of the gym - go outside and try a different kind of workout. If you give up you are bound to regret it later on when you try it all over again, just think, you could be 100% if you keep going! If you feel like it isn't working then something has to change. I used to believe that if I ate properly and exercised for a week that it would become part of my routine but it didn't. 

I'm working everyday on my fitness and health and I'm improving and a good rate  but it has taken me a while to realise that It takes 100% commitment to both diet and exercise. 

I hope you can take something positive from this edition. Thank you for taking the time to read this.

If you want more information about my fitness business then check out my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on twitter @Bx3_PT. 

Marathon training updates 10/06/13

Hi everyone, thank you for such a positive response to my marathon training updates so far! 

I last updated on Friday after a nice 3 miles with a client. Felt pretty good on Saturday, no shin related problems which are worth noting.

On Saturday I did 3.12 miles in the scorching sun, down by the river. It took 34 minutes which is a fairly normal time for me, i didn't push myself too hard but i was still absolutely melting when I got home. They do say the more you sweat the more you can eat so it can't be a bad thing. ;-) 

I went home and had some lunch, took my dog out in the gorgeous Watergate Park for 2 miles with a friend which was a lovely way to spend the afternoon. :-) 

I finished my day off with another 5km run with a client, still in warm weather but not as bad as the morning session.

I rested on Sunday and today I have been doing some gardening but i will be doing a HITT circuit (High Intensity Interval Training) this evening to keep up my muscular strength and to improve it a little. I may well go for a run but tomorrow I have a 5km run and a Harriers session straight after and I can't wait to see what is in store for me! An educated guess tells me that it will be a speed session! (if I rest today after my circuit I might have a good chance of doing the speed session).

I have the Bupa Great North 10km race coming up in 2 weeks and I am running for Diabetes UK. I'm hoping for a sub 60 minute result because my speed is improving from training with the Harriers BUT I have been told there is a HUGE hill at the end ... I think I know which one it is and I don't rate my chances very high! Despite that I'm very excited about it, it's a race I have never done before and I will be starting with my friends for the first time ever because some of them are doing it too :-) 

I have even made a "race diary" (pictured below) telling me which races are on in my area between now and October in an attempt to keep my training mojo up - once I lose my mojo it takes a lot to get it back!! I am even debating whether or not to do the Newcastle Stampede Obstacle Race again or not, I've done it once and swore I would never do it again because I shredded my knee on a rock but I'm much fitter now and feel a little more brave! 

Thank you for taking time to read my updates, come back in a few days to catch up, I have two harriers sessions this week as well as lots of training runs alone :-) 

If you would like any information about my fitness business or handy hints or tips about fitness / diet then please visit my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on twitter @Bx3_PT. 

Marathon training update.

Hi everyone,

I thought I would update you on my marathon training.

In my last blog I was waiting to go to my session with Elswick Harriers. I was really worried about the session because I was told that is pretty tough going and I thought my shin might not be ok for high intensity.

The session was speed work which I have NEVER been particularly good at - I've always thought of myself as a jogger! I was advised that because I have a shin splint, sprint work wouldn't be a good idea so to my relief I went out for a run with a few members who weren't doing sprints either. I did 4.95 miles in 48.48 which is really fast for me! Averaged less than 10 minute mile pace which I was delighted with so ladies if you are reading this - thank you for helping me do that!!

My shin was very sore on Wednesday and Thursday so I stayed away from running and unfortunately missed a Harriers session on Thursday night. I did walks with the dog, 2 hrs of circuits and a gym session though which helped me mentally be able to miss my running sessions (running is a VERY mental sport, because I'm in a routine which doesn't involve much resting time I felt like I needed something to replace it!) - I definitely have runners OCD and I'm sure a lot of other runners can relate to the down feeling that comes with missing a session.

I returned to running today (Friday 7th) and did a steady 3.71 miles with a PT client in 41 minutes. So far my shin hasn't objected - TOUCH WOOD! I have 3 miles to do with 2 clients tomorrow which will be great providing my shin stays happy.

I'm going to get my fill of protein now in the form of an omelette!

Thanks for taking time to read this.

If you want some information about my Personal Training Business then please check out my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on Twitter @Bx3_PT

Hope you check back soon for updates :-)

Marathon training blog

Hi guys.

I ran the Edinburgh Marathon Festival Half Marathon on May 26th for Macmillan Cancer Care. I felt so good after doing it! Macmillan were incredible in terms of support for all of their runners in the lead up to the race, at different cheering points during the race and after the race In the finishers tent. I feel honoured that I got to help them by raising money and being part of Team Macmillan.

I have entered the FULL EMF Marathon for 2014 and I am keeping a training blog so you can see how I train, help me along if you've had experience of a marathon or just watch me suffering as the weeks go on! ;-).

This is my first Marathon - hopefully first of many but we will see.

Quick catch up from the end of my EMF Half to now - I have a shin splint which is very painful to run on at first but I am doing as I'm told (which is a first) and resting properly I between runs. The Monday after the half (27th of May) I had a lot of pain in the shin and hips which I put down to usual half marathon pain, for the first time in 2 years of running I got blisters under my toe nails which made them rise away from the nail bed - I thought they were going to fall off which is a common runners problem (or so I've been told!!) but they have calmed down again now. They still seem a little unsure of whether they are staying or going but I have no pain!

I did a steady 10km or 6.2 mile jog on Monday night, rested on Tuesday and did a 5km walk / run with a PT client on Wednesday.

I went down to Elswich Harriers - (my local running club) on Thursday night to try it out and managed 4.88 miles of running which I was delighted about and I followed that up by jogging 1.70 miles on Friday.

I had a lovely rest over the weekend and only went walking with my dog which felt lovely, especially in the sun down by the river.

So far this week I did 5 miles yesterday (3.30 miles jogging and the rest walking) which was a nice steady one to help me get back into my routine after a lazy weekend.

Today (Tuesday 4th of June) I have been to the gym, 5km on the bike and 2km on the treadmill. I have a 5km down by the river later on and another Harriers session after that - I have no idea what we will be doing but im sure it will be good fun, fingers crossed!!

Come back to read more updates, I will be posting my Harriers session and more tomorrow when I get up and see if I can still jog with no pain - probably not but hey, that's running!

Thanks for reading, I hope you enjoyed it :-)

Updates, new ideas and a breakfast myth!

Hi Everyone, hope you are all well? 

So it seems that the British Summer time is finally here! Long may it last! Bx3 Personal Training Is going from strength to strength in the glorious sunshine which I couldn't be happier about! 

I have a summer virtual offer on currently which is 4 weekly exercise programs with daily motivation and nutrition advice for £20 which is a 50% saving! I currently have a lot of virtual training clients, their weight is dropping and they are seeing their bodies toning up ready for the summer holidays with massive inch loss every week! 

I have just finished my first Couch to 5km jogging group and it was so successful we have moved onto 10km jogging now. I could not be more proud of the members for the effort they have given me over the past10 weeks! Some of the group have even entered some organised 5km and 10km races! 

Following the success of my groups I have launched Personal C25K courses which is the same thing, just one to one so people can benefit more from it. So far a lot of people have joined the program and I'm incredibly pleased with the results I see.

I recently ran the Edinburgh Marathon Festival Half Marathon and I loved it so much that I have signed up for the FULL marathon next year! I currently have a shin splint which is hindering my training a little but I'm still plodding along and trying to push myself to go out and give training a try. From now on I will be keeping a "Marathon Training Blog" so you can follow my progress and help me along the way if you are feeling nice ;-)

Nutrition Myth for the day - 

Cereal is a great healthy breakfast - Your typical breakfast cereal is VERY high in sugar, a high sugar breakfast can cause an energy crash later in the morning which will temp you to snack on something sweet. Try eating something with protein for breakfast and see if you feel any different. My personal favourite is a 3 egg mushroom omelette :-).

For more information on any training that I offer please visit my website www.bx3pt.moonfruit.com, check out my Facebook page Bx3 Personal Training for handy tips and great offers or Follow me on Twitter - @Bx3_PT

Thanks for reading, check back soon for my next update! :-)