Only a few days to go...

On Sunday it's judgement day, the day of my first ever half marathon. I'm feeling anxious, nervous but also excited about the upcoming challenge. I've not set myself a target finishing time - anything below 3hrs is great - it would just be amazing to be able to finish. Of course, I've had doubts in my abilities because of bad runs in the past, but all I can do is try my best.

I've come across a inspirational tweet by my mentor Dean Karanzes the other day...

Tapering off

In the last week I've been tuning down my training runs and taking on lots of carbs - in runner's terms I've been 'tapering off'. Basically, it means you give your body enough time to recover and re-energise before race day. Experts say, you should eat approx 400 to 700 gr of carbs a day, that can be pasta, potatoes, rice, porridge, beans. At the same time you should reduce your intake of fats and protein (remember my 'Nutrition basics' blog post a couple of weeks back). Even though I love my carbs, I didn't feel great eating so much of it. I started feeling bloated and today, my stomach just didn't feel right. I hope to be better tomorrow… Also, I've started to hydrate my body with at least 1.5 litres of water a day. I'm not a big drinkers, so that is a hard undertaking for me.

MyASICS training plan

Since I've launched my running blog, I've done a total of 38 training runs and ran a total distance of 227.6km. Even though I didn't completely follow the MyASICS training plan that I laid out for me (77runs/546km), I feel confident that I'll at least manage to complete my half marathon goal. It will all depend on how I feel on race day.

My training progress

Race day preparations

For race day I've prepared…

• My running clothes and shoes
• Water bottles with electrolyte tabs at hand
• adjusted the padding on my running earphones to ensure a tight fit and
• post-run snack, consisting of bananas, energy bars and chocolate milk shake.

Tomorrow I'll update my running music playlist with some new tunes and will try to keep my mind busy. This week it's been worried about the wearer forecast. It's been hot and sunny, just like it should be in June and at the beginning of summer. However, for my first half I'd want anything else but hot weather. But it seems like the weather god might be listening to me…

So wish me luck - I'll see you on the other side ;) Good luck to all runners taking part in the #Southendhalf!

Tips on how to keep up with your training on holiday

Soon holiday season emerges and many runners find it problematic keeping up with marathon training while being abroad. However, there is no need to worry, all it takes is a little planning and preparation before your departure.

For Easter I was off to Scheifling, my hometown in Austria, to reunite with family and friends over the bank holidays. Even so, I packed my running gear and shoes and fully intended to stick with my half marathon training.

Here are six tips I've put together that might help you to keep up with your training:

1. Make the time: When going on holiday, the first thing that comes to mind is to sleep in, relax and think of nothing. However, when you're preparing for a big run, this is an indulgence you cannot really afford. Best thing to do is to compromise: Sleep in on two days, but get up early on the third. No excuses!
2. Explore new territory: Being in a foreign country can be exciting and give you a huge motivation boost. Hidden treasures of cities and remote places can be best discovered on foot! Be sure to pack your GPS to ensure you'll find your way back.
3. Research your routes: Before you leave, look online for running routes. Many runners track their favourite runs and post them online. With tools such as runtastic.com you can browse and download running routes beforehand.
4. Forget about mileage, just run! - Of course it is important to stick with your set training plan, however, it might not always possible to keep up with high mileage sessions whilst being on holiday. Experts say consistency is more important than high mileage, so a short run is better than none!
5. Check the weather forecast: Before you head off to the airport, check the annual average temperature and weather situation of your destination. For hotter territories, take shorts and light-fabric running tops. For colder areas, be prepared to bring along thermals, hat and gloves!
6. Enter for local races: Check out local event calendars and sign up for running events that suit your training plan. It's a nice motivator, but don't go overboard!

My personal top tips for Scheifling

 

If you ever head to the small village of Scheifling for a break, here are my personal top tips:

Tip 1: The best running routes in town

Murrad'l Weg Lind to Unzmarkt

Distance: 5.1 km one-way
Characteristic: tarmaced roads and cycling tracks

Murweit'l Scheifling to Teufenbach

Distance: 5.3 km one-way
Characteristics: off-road through woods

Tip 2: Restaurants & Pubs

My favourite restaurant in town is Anni Rauchegger's restaurant, situated in the town centre of Scheifling. Annie offers the best home-made and traditional Austrian food from local produce away from home. I can recommend the Cordon-Blue with Pommes Frites, my mum's favourite.

Tip 3: Local activities & sports

Scheifling can cater for many types of sports such as cycling, swimming, hiking and skiing. In winter the next skiing areas are Grebenzen, Kreischberg and Lachtal, all of them about a 20 mins drive away.
In summer the local lake (Badeteich) can offer a refreshing and relaxing dip in cool water. Be sure to try one of the infamous Iced Coffees at Heli's bar right next to the lake.

Tip 4: Shopping & spas

If you feel retail therapy is what you really need, shopping city Fohnsdorf has a wide offer on shops, boutiques, coffee shops, restaurants and a cinema and is only about 20mins drive away. It also offers a number of sports shops if you did forget your running shoes at home after all.
The spa Aqualux is situated right opposite the shopping centre and is definitely worth a visit.

Last but not least, don't forget to take the time to enjoy your time away and relax!

On running clubs, PBs and the fun in sports...

Last Friday I met Katie Hiscock, web editor of Runner’s World, for a coffee and a chat to talk about her running career. As a personal trainer and sports massage therapist, Katie is an experienced runner and knows the science behind her favourite sport.

When have you started running?

I started running about five years ago, my boyfriend got me into it at the time. I remember trying to run to the end of the road, finding it really hard and I thought, ‘oh god, how can people do that’. Then I decided to join ‘Park Run’. It’s a group of runners who get together every week to race against each other. I gradually got better at running and started to increase my distance.

I never thought I would be an endurance runner, because I’m not a natural runner. In school I used to be a sprinter for the North West sprinting team, but as a sprinter my body physique is much different from that of an endurance runner. Sprinters have fast power release muscles, whereas endurance runners have slow-release muscles. It depends very much on your genes pool and there is only so much you can do to change that.

Do you prefer to run by yourself or in a group?

When I started running I used to run by myself, as I would find it really difficult to run and talk at the same time. As a more developed runner, I now prefer to run with other people. Running in a group can give you a real sense of camaraderie and motivation, especially when you’re training for a marathon.

What was your first ever running event?

It was a 5K run for the charity ‘Race for Life’ about six years ago. I remember being worried that I wouldn’t be able to complete it. I wasn’t trained at all and I didn’t know anything about running back then. I don’t remember the exact finishing time, but it was over 30 mins. Now my PB for a 5K is 22:06.

Since then I’ve ran multiple distance events. The Brighton Marathon was my first full-length marathon, which I finished in a time of 4:20. I was injured then and had to take painkillers to be able to complete the race. Now I should be able to run a marathon in a time of sub 4hrs.

What’s your favourite running distance?

I like running half marathons, because they are a good challenge. I can run half marathons now without training for them, but I wouldn’t be able to get a PB. My PB so far is 1:51, but my target time would be 1:45.

What keeps you motivated during training?

The camaraderie of my running group keeps me motivated. I couldn’t train for an endurance run on my own. I ran my first half marathon with my best friend and we kept each other going. Since then, she moved to Australia, so I had to find a new running buddy. I decided to sign up with my local running club and that was the best thing I did.

There is real sense of camaraderie within the club and you become close to other runners. On those days when you don’t feel like running, the incentive to go and see your friends is what makes you go anyway. And you do get bullied when you skip runs, too! My friend Rich, who I got to know through the club, helps me to pace my runs and to bring my PB down. He’s better than any running watch you could buy in the shops.

Obviously, everyone is different. People join running clubs for all sorts of reasons: For some it’s fitness, some are proper racers, some do it for the health benefit. It doesn’t matter, and that’s what I like about running. You are a runner when you put on your trainers and go outside. It’s for fun.

How do you treat yourself after a run?

With food. You have to be careful though, some people put on weight during marathon training due to the high carb load. You find yourself eating all the time and your metabolism goes crazy.

Is there anything you don’t like about the sport?

Runners can become a bit cliquey and quite exclusive, which can be intimidating to new runners and beginners. At the end of the day, running is about putting on your shoes and going outside. Some people overcomplicate it.

Also, the sports industry has become a huge business. There are so-called experts and myths around giving you the wrong advice on nutrition, gels, sports drinks and running shoes. As a sports journalist it is my responsibility to tell the truth, not those outlandish facts about running.

Before our ways part again, Katie gives me some advice for my half marathon training. Go ahead and listen in…

If you are interested to talk to Katie about personal training or sports massages, you can contact her through her website www.coastaltherapy.co.uk.