Eat For You Dietitian

Gradually building back up my running mileage

July 6, 2020

If you follow runners on social media then you might see people posting about running 100km in May/June, 100’s of miles added in in 1 month etc.

At the beginning of May after seeing Adrienne Herbert’s challenge about running 100km in May I thought yes I can get back into running post knee niggle and get on this challenge. Number 1, terrible idea. Running 100km in May meant running consistently 25km a week. Going from 5km in 1 week to 25km the next is not a good idea and I soon realised this once my knee niggle still needed attention to and rest. You don’t want to ignore a niggle! Trust me, a niggle will turn into something more, which will mean officially no more running or whatever sport it is you enjoy.

Total mileage in May 2020: 17.8km in 31 days.

Looking at that number I thought how can I call myself a runner? Easy, put on trainers, easy breathing shorts, sports bra and top and go out running. Start easy. As “runners” we may here from friends and family members say ‘I can’t even run for the bus’ or ‘I can’t run a mile’. Basically you’re running too fast, fair enough when you run for a bus chances are you need to get their pretty quick but running for enjoyment doesn’t mean you’re racing. If you’re out of breath after a mile and then thinking ‘I hate running’, well obviously. You just pushed yourself too hard for 1 mile. Take it slower and breathe, no one cares what pace you’re going. This took me too long to realise.

Knee niggle improved through virtual physio advice and consistent stretching and mobility exercises and I was ready to start building my running again. Beginning with a run/walk approach (great article by The Runner Beans I read recently was a great explanation) and an average of 7.30minute/km. It is recommended to gradually build up your running mileage weekly by 10%. The below is my weekly running mileage throughout June which I felt worked for me. I based the distance and times on how I was feeling that day and week, but still with the consideration that I want my progress to continue further so building gradually means I can continue doing that. Pushing myself too hard too soon could mean 3 steps backwards.

In June 2020:

Starting with 2 runs per week

10.5km

12.7km

Increased to 3 runs per week

18.6km

21.6km

5km on 30th June (beginning of this week)

Total mileage in June 2020: 68.4km

I was delighted with the above figures. I almost got carried away on the 30th June when I totalled up before my Tempo Run after work, thinking I could perhaps go a little bit further and go for a total of 75km. But then I remembered where I started from. I had no total monthly mileage number in mind and that’s what worked well for me. Listening to my body and mind together.

What kind of runs did I do?

This week I am on Week 3 of the half marathon training programme I am following created by Emma Kirk Odunubi. It includes a Speed/Interval run, Tempo run (my least favourite) and a Long easy run, plus including a strength session. This has been great structure for me to build up on my speed gradually but also giving me a timeframe to go by.

Alongside this I’m also on Week 2 of the Push Pull 1 strength training plan by Fiit. I love it! Finally got my hands on 5kg pair of dumbbells and building up on my strength to support my running. Last week when I first started this plan I think my body is getting used to the increased activity so I traded in the Tempo Run for an easy run as I felt my body couldn’t hit the ‘survivial’ pace Emma refers to (I call it the death pace).

I’m also pretty good at talking myself out of run/sessions to do. This week I did my tempo run on Tuesday, strength session on Wednesday and hopefully will manage my easy run in my commute home today. This weekend that leaves me with 2x strength sessions and my Speed/Interval run this weekend. This is my downfall generally as I try to fit everything on the weekend and then I’m exhausted on Monday, so its more like an enforced rest day with jugs of coffee.

What I want to try to achieve is –

Weekly schedule:

Monday: Rest day – maybe some restorative/yin yoga or stretching session

Tuesday: Morning strength session and easy 30mins run home (currently starting with getting the train half way home then running the rest)

Wednesday: Strength session

Thursday: Tempo Run

Friday: Long easy run commute home

Saturday: Strength session and Speed/Interval Session

Sunday: Rest day

Important thing to remember is that when I stop enjoying running or exercising is when I take step back. When I finally realised I enjoyed moving my body for me, not for weight loss or changing my body in any way I wanted to do it more. Moving is fun, whether it’s running a sub-25minute 5km or dancing in your room. It should make you feel empowered.

Enjoy
The year 2020, lessons learnt

June 18, 2020

The year 2020, the year everyone was looking forward to. A New Decade and all that …

6 months into it and what the actual F***

A global pandemic

I just realised my last post on here was titled ‘I miss running for fun’ on the 10th March 2020. I think right before we all realised how serious this Coronavirus was going to impact on our lives and change our lives as we know it.

Fast forward 12 weeks and here we are. We’ve experienced more online quizzes/virtual chats/even bingo on house party that we would’ve cringed at before, desserted central London, mice on the platforms, only allowed out once a day, beautiful weather to enjoy from inside, 2metre gaps in queues, getting to supermarkets 30minutes early to get in before the hour long queues, seeing way more runners and cyclists in the park then ever before, and lastly very important protests and movements. Have I missed anything? Luckily we were in lockdown with my parents as just as we thought we could complete on our new house, lockdown was announced

Once we got the okay we completed on our new house to the South of the River. A month moved in today and we are still adjusting to our new area and its new quirks. Definitely an upgrade our studio flat as we have more than 1 room now and Pippa loves having grass in the garden but noisy neighbours get a tad frustrating at times. Working from home for both of us is a lot nicer than ever before, however I’ve been struggling with motivation recently.

I travelled to work this morning in my handmade face mask (not by me) and then put on my surgical mask to work in (not comfortable at all, but saves on make-up in the morning).

At the moment I feel like I need new outlets to express myself. Yes I am running,just started a new Half Marathon training programme by Emma Kirk-Odunubi, as I think London Marathon postponed to 4th October 2020 will be cancelled as most recently the Great North Run in September 2020 has been so I think it will be next. I wanted to pursue a goal in my running and achieve some new PB’s if I can. Also I love being outside and I now have a beautiful park just less than a mile away with all types of trails to explore. Pippa and I have been loving it.

During lockdown I took on the Fiit TUF 8-week challenge which was motivating as it gave me a weekly goal to aim for in terms of the number and types of classes I should be doing (a mixture of strenth, rebalance and cardio). Since that’s finished though I’m a bit lost as to how to progress. Alongside the running training programme it does guide on a Friday Strength Session and I have recently FINALLY found a kettlebell to use. Only 2 classes in and already had shoulder ache. Must work on my technique.

I’ve even started painting following tutorial by Brush & Bubbles. Art is in no way my calling but getting lost in brush strokes and focusing on putting a painting together is strangely therapeutic. Also perfect artwork to hang up and decorate my new house. Give them a google and you can find their art kits to get you going.

Next thing I thought about was writing (well typing) on my personal blog. I’ve been using this personal blog as my own space to document whatever I want to. Whether it be running, books, podcasts, food or just my own opinions. I don’t see myself as a writer. As an NHS Community Dietitian pre-lockdown I would see people face-to-face either in their own homes, in group education sessions or in a clinic setting. I enjoy educating and motivating but since lockdown this has all changed. 100% telephone clinic consultations at the moment and no group education sessions currently. 12 weeks on and I am finding motivation in my job a struggle by just speaking to patients on the phone. Yes I am supporting the recovery of Coronavirus patients now they are at home and dietetic input is crucial. I am just thinking write now I need to be doing a bit more.

If you have any questions or topics you would like answered or Google has confused you more let me know and I would be happy to help if I can.
I miss running for fun

March 10, 2020

This year started with motivation and excitement for many new exciting prospects. I won’t bore you with the different ones but I guess the most physically and mentally demanding would be training for my 3rd marathon distance and 1st London Marathon.

I’ve never been great at planning my training to achieve a specific finish time for marathons or half marathons distances. I’m more of a free spirit when it comes to planning my weekly mileage, stretching, strengthening sessions and so on. I actually sort professional support from a running coach last year which helped so much and I achieved my half marathon sub-2hours PB which made me feel amazing. Unfortunately due to hopefully buying a house this year that wasn’t an expense I could keep up. Highly recommend though.

This period of training has been mixed with following Fiit training plan for my strengthening, getting back in the gym once a week to start using free weights and running when time and my body allowed. Right hip pain treated with physio and a few terrible colds and sinusitis thrown in has made it difficult. I’ve been guilty to scrolling through social media, being amazed at other people’s mileage, paces and just smiles after running. Sure I’ve had that but I’ve also had more frequent lows. Lows that I’m too slow to join my run club I try to go to weekly if I can, that I’m only half way through my fundraising target and no idea what happens if I can’t raise the full amount and that sometimes I even feel too tired to stretch even though I know it will make me feel better.

At the moment I haven’t run in a week. I last ran with my run club after work, 6km hard run for me, lovely pacer stayed with me the whole time even though the rest of the group were comfortably running faster. 5.54min/km and my lungs and breathing felt like fire. I kept wanting to stop but I kept going and I finished.

I should’ve tried to get in 2 runs last week before my long weekend away but I couldn’t handle any early alarms. My body barely wanted to wake up at 7.30am which gives me enough time for a short 🐶 walk before leaving for work.

Being surrounded by snow for the past 4 days has made me realise how much I actually enjoying running. Not for the end goal of race day or to lose weight but the freedom of it. I don’t need to hit certain paces for a run to feel good, just need to put one foot in front of the other.

Running is free, despite all the running gear we get told we must have and entries to races. You don’t need jazzy trainers or to run for medals. Free run clubs (We Are Runners), local Parkrun’s and many more you can now find on My Crew app.

I have 4 races this year- only one of which I paid for to encourage a couple friends to run there first half marathon. Other I’m pacing with Xempo and another was a complimentary entry due to volunteering at the Winter event.

I want to bring my running freedom back again. Just stepping off the plane and I can’t wait to get out for a run along with my doggies-headphones or no headphones. Let’s see.
New Decade, New Challenges

January 1, 2020

So it’s 1st January 2020!

Brand new year, brand new decade and everyone is loving it from what I can see.

Veganuary, Dry January, gym and training plans that all start on this first day. Who’s started something new today? Possibly already regretting signing up to it or you’re excited to get started.

A few years ago I started with Veganuary and then continued for a total of 9 months. Since then I gradually started including things back into my diet such as fish, yoghurt, eggs and cheese, but still no meat.

A few tips for anyone starting Veganuary for the first time this year.

1.       Read the emails they send you as they are super useful

2.       Don’t start eating whole bowls of beans/pulses or a whole cauliflower if you’ve never done it before as your tummy will not be happy

3.       Start with simple swaps and ease yourself into it

4.       Ensure any alternative products you buy are fortified with vitamins and minerals

5.       You don’t need to start shopping in whole foods/Holland and barretts. Regular supermarkets have everything you need

6.       Organic version is not always best

7.       Choose wholegrain versions (also a protein source)

8.       Herbs and spices are your best friend. Not just salt and pepper

9.       Carry snacks with you- Oreos are vegan!

10.   Don’t start preaching to everyone

I’m sure you’ll find a lot of support on social media with many influencers shouting about it but don’t feel pressure to create the perfect looking plates every day. Also make sure whoever you’re getting advice from knows what they’re talking about.

What am I starting with today?

Reflecting on the year behind. 2019 seems like it flew by. I achieved my 2^nd marathon in Edinburgh, completed a 50km ultra-marathon as part of Race to the Stones, 5km and half marathon PB’s I never thought possible, progressed in my career to a senior band in London alongside completing advanced training courses and beginning to look at future first homes.

Today the countdown to London Marathon 2020 starts. I’ve cheered at the marathon many times and I can’t wait to be running, passing landmarks and seeing family and friends I’m posting all around the route. I hope to document my training a bit more this year, the highs and lows of training through the freezing cold, dark mornings and alongside running groups to make it that bit easier.

I also look forward to possibly expanding my writing skills within key topics of nutrition and dietetics to provide evidence-based information on wider scale.

Lastly I will be undertaking a Masters module (15 credits) in a few months which many people have told me is hard work alongside a full-time job and life in general. However, I intend to make weekly goals so no time goes wasted, dedicate power hours and swap my phone for my Chromebook to read, write and learn.

This week my goals:

1. Start Fiit app’s new 10-week training plan- Sweat and Reset- 4 classes to do this week

2. Achieve a 14km Sunday long run. I haven’t ran further than 10km in a couple months so this will be interesting.

Like mentioned above we are hopefully going to be buying our first home in 2020 so alongside my monthly saving standing orders, more money-saving ideas are coming in:

1. Cycle commuting at least twice a week. Also a great cross training workout to fit into my marathon training

2. Sunday lunch prep day. I’ve done this on and off before where I will randomly cook a big meal and split into 3 tupperwares for my lunches the following week. Other lunches will hopefully come from dinner leftovers

3. To make sure that I am building on these saving ideas I am going to do the £1 money saving challenge. The idea is that each day of the week you save a little bit – £1 in on a Monday, £2 on a Tuesday, up to £7 on a Sunday. Then start it all again the following week. It means you’ll be saving £28 a week – and with 2020 having an extra day in it you’ll end up with a little more than the people who tried it last year at £1,463 in total.

Happy New Year everyone.
Anxiety around this time of year?

December 4, 2019

As soon as summer is over starts the countdown to Christmas. But first we remember the clocks are changing, Halloween, bonfire night, plus many other festivities that include fireworks. I’m not a big fan of fireworks as one of my dogs is terrified of them- he has only got over the fear of walking in the dark. I’m not about to preach about people celebrating with fireworks as others have done so on social media. Me and my pooch manage it by creating a little den for him to escape to. If anyone has any tips I would be grateful.

Anyways I jabber on as always. Now we’re officially on the countdown to Christmas because its cold and the gloves are on. Who’s going where on Christmas Eve, Christmas Day, Boxing Day etc. and who’s not coming, something I’ve had to deal with in my family. Honestly I love the mulled wine, cosy nights in, movies – The Holiday and The Family Stone on repeat but the organisation of it all has my head going round and round in circles. I tried to start off the month correctly, Christmas tree and decorations done (although in a studio flat doesn’t take long), a few Christmas presents done and couple on the list that I know I need to buy. Who else is at the point where they just want to know what the person wants? None of this surprise me, please just tell me either what you need or want so I don’t end up buying cosy socks for you. But then it’s planning in all the family get-togethers before Christmas and ensuring there is equal time between my family and my partner’s family. As some of this is a week before Christmas I need to be even more organised and get their presents asap. Unfortunately these are the presents I have no idea what should be yet. Even though getting to the get-togethers involves a lot of driving it does mean I have a week off before Christmas to hopefully unwind and breathe in nature and the countryside. City girl at heart but I do love a reason to wear my wellies.

In addition I have kicked off the fundraising for my charity place- Action Against Hunger UK for London Marathon 2020 with a couple fundraisers this month, one is a Ecuadorian festive meal with my family and the 2^nd is my own handmade knitted headbands with every £10 donation on my everyday hero fundraising page. Alongside training for the marathon at least 5 times a week (home workouts, run clubs, run commutes) whilst trying not to get injured, house hunting (I haven’t stepped into the one just yet), and finishing off CPD (continuous professional development) training courses for my job, it all seems to be getting on top of me.

That was a load I needed to get off my chest.

I do need to remember I have a lot to be grateful for. I am extremely grateful for having a partner who puts up with my moods when I’m trying to manage all of the above. My parents who are kindly helping me put on the charity fundraiser this month and my family who are kindly participating. Progressing in my career and being able to be in the position to look forward to owning a house one day.

5 things I do to keep myself focused:

1.       Carry yummy snacks – during these times of stress we can tend to go for high sugar snacks. In my office that can be biscuits which often make me feel sluggish. To give me a boost I make sure I have plenty of fruit on hand such as a Tupperware of frozen mangoes and raspberries (pack them in the morning, by lunchtime they’re perfect to have with some plain yoghurt)

2.       Plenty of water – at least 2 litres of water a day and ensure I’m well hydrated before I workout or go for a run

3.       Have my favourite podcasts and audiobooks lined up. At the moment it is Shagged Married Annoyed by Chris and Rose Ramsey, Well Far by Amy Lane, Made of Human by Sofie Hagen, Power Hour by Adrienne Herbert, Happy Place by Fearne Cotton. Audio book currently is Harry Potter and the Philosopher Stone read by Stephen Fry – AMAZING!

4.       Take a walk – whenever suits you. If you know you’re going to be sitting for the majority of the day, walk a bit extra in the morning and then again at lunchtime if you can. If you can’t before work, try after work. For me, once I get home by pooches are ready for me to take them out. Extra tip – make sure dogs are wearing light up collars when walking them in the dark.

5.       Yoga or stretching. Doesn’t have to be an hour. I do mine at home for about 25 minutes either self-led or using Fiit app. In the morning or evening, whenever I have the time. It is essential when training for a marathon but in general I even recommend it for my patients. Start with 10 minutes whilst watching TV if you want, your body will thank you.

I think we’re also heading to that time of year where people are thinking of setting new goals or challenges ready for the new year. Why wait? New goals or challenges don’t have to be massive, you can start small now. I am currently training for London Marathon 2020 and even though I have run long distances this year and run PB’s at the moment I feel like I am starting from scratch. It’s bugging me as I remember when I ran faster and further but I can’t beat myself up over it. I’m starting small and progressing at my own pace. Don’t compare your journey with anyone else’s.

Happy Hump Day
Breaking the mental barrier

November 2, 2019

We now live in a generation when a human being has run 26.2miles in under 2 hours. What was previously thought was the impossible is now possible and it’s only about time when it will be an official world record. Was it just me who cried when Eliud crossed the finish line? Shortly after that happened a friend recommended to read Two Hours by Ed Caesar, published in 2015. Fascinating! Only on page 47 and hooked.

If you have ever crossed that race finish line, no matter the distance you know the amount of strength it takes, both physically and mentally.

I’ve shared my running journey on and off on here from where in started in September 2015, picked up again a couple years later and now an ultra-marathoner. I wanted to push myself to achieve what I’ve always wanted to. My aim was achieve a sub 25minute 5km and a sub 2hour half marathon. A few months ago I decided to seek professional guidance from a Online Running Coach. It’s not been a big secret that everything I’ve achieved so far has been through my own guess work of training. Speed is an area I’ve never been good at, I would run around a athletics track chasing after the wind and picking someone faster than me at Parkrun to beat and that was my version of speed work. I knew there was more science and knowledge I didn’t quite understand.

I didn’t quite know what I was getting into, warmups before runs I never really had time for and hitting paces was again always guesswork. A couple weeks into my training block I realised my Fitbit wasn’t the best way of hitting the speed I needed to. I needed to step up my game and I became a runner with a Garmin forerunner 235 watch. That’s when the real work started. About 4 runs a week mixed with intervals, speed sessions, long runs and easy runs.

It was all planned out and I was able to change runs depending on my week which happened a lot. 8 times out of 10 I struggled to meet the faster paces but Brad always reminded me to keep on running, forget the speed and just move forward. His words got me through my last half marathon of the year. Up the inclines that seemed never ending I didn’t stop, I kept going …

With the support of Brad Welch I did it!! You can find him on Instagram as @bw_commandofitness

graze Richmond 5k sundown (14/09/19) 25mins 48secs – 9th in age category)

Ealing half marathon (29/09/19) 1hr 59mins (although my garmin said I was 25secs faster) I maintained 5.30min/km roughly throughout. Amazing for me!

What’s next??

🔜 London Marathon 2020. I haven’t set myself a goal time yet, but aiming for sub 4 hours is tempting. I’m just looking forward to running this famous race in my hometown.

charity place for Action Against Hunger

Just in case you’re feeling generous that would be amazing

https://londonmarathon2020.everydayhero.com/uk/sophia-running-london-marathon-2020