The Kleine Zeitung Graz Half Marathon event

I finished this year’s running season with a home run in Graz, Styria’s capital city in Austria. On 12th October the regional newspaper Kleine Zeitung hosted the 21st Graz Marathon event with over 11.500 runners taking part in five events, ranging from a 5K fun run to the full 42.1 km distance.
I signed up to run the half marathon and prepared myself by following a tailored 4 months MyASICS training plan. I aimed to beat the 2:30hr mark, which would have cut my first half marathon finishing time by 15mins.

Training

The 16 weeks MyASICS training plan comprised of 3 runs a week, including a short run, a pace/fast run and a long distance run. Due to the injury I had on my foot from 2013, I decided to keep an eye out for any pain or niggles and integrated other forms of cardio in my training such as cycling and swimming as well as taking breaks on my scheduled recovery days. I benefited from my triathlon training and felt in good shape to tackle my next challenge.

The first phase of my training plan was to pick up pace and slowly increase the distance to 14K. After 5 weeks, I was advised to increase the mileage to run 3 x 16K and 1 x 18K. I surprised myself how comfortable I found running 16K, even so that I picked up my pace without a major struggle at first. My body didn’t respond to it well though. I started get stomach cramps halfway through my runs, up to the point that I was forced to walk. As a result my motivation plummeted and I started to feel unwell. Four weeks before the event I got sick, forcing me to take a break from training. On a mid-week 10K training run, my injury on my foot started to flare up and hasn’t gotten back to normal ever since. I embarked on my last long 18K training run just three weeks before the event day. Fair to say, it didn’t go too well. Even though I managed to get the distance, I was slower than expected, consequently predicting that I wouldn’t make my finishing time of 2:30hr.

The half marathon event

I arrived in Graz the evening before the event and stayed with family close by. My chosen running kit for the day, comprising of an Adidas tech t-shirt, short tights, Adidas Boost trainers, running socks and underwear, running belt with gels as well as my TomTom running watch, was readily prepared and charged for the day. I also brought along peanut butter and soy milk for breakfast for the following morning, which probably looked silly to my non-running family members, but I didn’t want to leave it to chance.

My cousin Christine picked up my race number and goodie bag for me. However, staff didn’t give her my timing chip, so that had to be sorted before the race on race day.

My Kleine Zeitung goodie bag

On the morning of the race I travelled by bus to the start line at the Grazer Opera House and arrived there in good time. It was a nice, crisp morning with about 18 degrees Celsius, perfect running conditions. Hundreds of runners had already arrived and regional radio station Antenne Steiermark was entertaining the crowd. I picked up my timing chip without any further ado, dropped of my bag at the bag station and started to prepare myself for the race. While I usually run with friend or my boyfriend Robert, it was weird to be there by myself. But runners are a lovely crowd, the tense atmosphere picks you up and makes you feel you’re part of something special. My nerves started to kick in, more of excitement than nervousness.

The starting line

Runners are waiting for the race to start

The before picture...

The race was kicked off on time at 10am by the professional runners. My wave, the plus 2hrs crowd, started to pass the finish line about 10:10am. The half marathon route went along the Joanneumring, across the Radetzky Bridge, then up north passing the Hauptplatz and Sackstrasse, before it went all the way up to Graz North and back again. Once back down, the route crossed the Kepler Bridge and went to the east side of Graz city, along Wiener street, Lazarettgürtel and Grieskai. From there, the route took us back to the city park, where runners went past the Schloss Tower, Ratplatz and back to the finish line at the Opera House.

I felt in good shape and settled into my pace quickly. Even though I was keeping an eye on my time, I decided to enjoy it rather than going for my dream finishing time. My 5K split time was 35:14 with an average pace of under 7mins. Up until the 10K mark I went slightly off my pace and had a split time of 1:13:23. However, I knew if I could maintain that pace I would still be able to reach my dream finishing time. Though my pace slit down even further and my 15K split time was 1:52:37 with a 8mins pace. The last 6K were difficult. The sun got hotter and I had trouble finding my way to the finish line as it wasn’t very well signposted. The remaining few of us running had to rely on the public to pin point us in the right direction. Once I reached the city park and Ratplatz the crowd cheered me on, shouting my name and carrying me to the finish line. I finished with a time of 2:44:17 (Official PENTEK timing results). To top it off, my mum was waiting for me and watched me cross the finish line.
The winner of the Graz Marathon for the male runners was Ethiopian Lemawork Ketema with a finishing time of 2:22:09 and for the female runners Austrian Cornelia Köpper with 2:45:18.

Summary

Even though I didn’t get my dream finishing time I thoroughly enjoyed the Graz half marathon. Graz is such a pretty city, I massively enjoyed the scenery, the road conditions and the crowd. As a runner I never felt cramped in by the running mob and had space to sway in and out of lanes. The race numbers pinned on the shirts also showed your name, which personalised the event for every runner.
The Kleine Zeitung did a great job of organising the event, with drink and food at the start/finish line and many stops to refresh along the route. The next day all finishing times were published in the newspaper, which was really nice and made a great memento to keep. Weeks before and after the event the organisers would provide you with tips on training and keep you posted on the latest news on social media. I will definitely take part in another Graz run in years to come, I might even tackle the full distance :)

For all image from the day, check out my Google photo album.

A beginner's triathlon event - Triathlon Pink UK

In July and August of this year the Australian breast cancer charity organisation Breakthrough launched its inaugural, women only Triathlon Pink events in the UK.
After holding events in Crystal Palace, Bath, Sunderland and Leeds, it made its final stop in Basildon on 3rd August, where over 100 women of all ages and sizes signed up to tackle the triathlon challenge.

As a women's only triathlon series, Triathlon Pink is tailored towards women of all fitness abilities and backgrounds, offering various distances from kids, short, medium to long triathlon distances, while focusing on fun rather than finishing time.

To fully embrace the fun part, every athlete received a pink goody bag, including a pink vest, pink visor, pink rubber bracelet to wear during and after the race for fun and to raise awareness for breast cancer research.

As a fun runner, hobby swimmer and non-competitive cyclist, I too joined the swarm of women in Basildon and signed up for the long triathlon distance, which encompassed a 300m swim, a 9K bike ride and a 3K run.
While the distances are relatively short, taking on a multidisciplinary challenge was new to me and not to be underestimated. I prepared myself by signing up to a tough super sprint triathlon training plan by Garmin, which I followed as a 'recommended' guidance.

Ready from head to toe

Before race start: Jane and I

When the day of the event finally arrived, we were lucky to find ourselves in the perfect conditions; blue sky, slight breeze and dry roads were ahead of us. The race was kicked-off at 5:50pm sharp.

First challenge: 300m swim
While I trained in a mere 20m gym pool, I found myself swimming in a Olympic length pool of 50m at the indoor swimming pool of the Basildon sporting village. I started with a strong front crawl and managed to overtake fellow competitors. However, halfway I gulped more than the odd chlorine water and had to slow down to a leisurely breaststroke, which had a tiring effect on my legs.

Second challenge: 9K bike ride
The second leg of the triathlon encompassed a six lap bike ride encircling the lake in Gloucester park. While I do enjoy cycling a lot, I found myself struggling to pick up speed with my rusty old mountain bike in comparison to others cycling on a road bike. I finished the bike ride in 20 mins, while nearly gaining penalty time for crossing the dismounting zone while still being on the bike. Oops.

Third and final challenge: 3K run
The third and final leg of the triathlon was a 3K run on a nearby grass pitch. While my legs felt tired, especially my calves, I quickly ditched the wobbly legs and fell into an easy but slow stride. It felt like running on quicksand and picking up pace was easier said than done. However, I ran the required the 3 laps in about 20mins time and even managed a sprint finish. All finishers received a finisher’s medal along with some fresh exotic fruit.

Proud finishers

Verdict
All in all, after finishing my first Triathlon Pink I’m proud to call myself a triathlete. While I was petrified of the challenge and felt terribly under-trained, I managed to cross the finish line within my set target time of one hour and a winner’s smile. The Triathlon Pink team did an amazing job organising a friendly and fun event for women of all fitness abilities and even kids. I hope for Triathlon Pink to return to the UK for 2015, where I hope to be able to race again and improve my finishing time.

Here is an approximate finishing time for each leg of the triathlon:

Kick-off time: 5:30pm
Swim / 300 m
5:35 - 5:43 / 8 mins
Bike / 9k
5:45 - 6:08 / 23 mins
Run / 3k
6:11 - 6:31 / 20 mins
My finish time: 6:31pm / 56mins

The Dulux Color Run 2014

On 1st June I've attempted my first race post-injury, the Dulux Color Run in Wembley, London. In order to prepare for my first official race outing, I've slowly increased my mileage from 3K indoors on a treadmill to 5K outdoors and took part in the local Southend parkrun. The additional swimming and cycling exercises as well as physiotherapy helped to gently build up my leg and core muscles.

Just before the start...

The race was on a sunny day at 3pm in the afternoon, which is an unusual time for running in general. As a group of six, a mix of experienced marathon runners and fun runners, we joined the crowd at the start line to wait for the official race start. The start came, and went. A queue of 11.000 runners formed to merely cross the start line and it took us over an hour to get there without water in the glaring sun.

A long queue to cross the start line

Around 4:15pm we eventually got going and made our way around Wembley stadium and its industrial suburbs. After every kilometer mark, we hit a colour point where the Color Run crew threw colour on us and we eventually on each other, starting with pink, blue, yellow and then orange. At the finish line runners were greeted with even more colour as well as live music, foot stores and some more photo opportunities.
The run overall felt okay, but far from perfect. I was not back at my game just yet, but it was a good start. 

At the finish line

Overall, the Color Run was a nice experience, but I would have expected more from it. There was an overall mood was dampened by the long wait at the start line. During the run itself, colour was only available at the designated colour points, which meant in between those points it felt like a simple afternoon run with friends around the suburbs of Wembley. The promoted picture of massive colour dust clouds were just too good to be true...

Our Color Run Team

Recovering from injury: I'd rather be running...

Injury and rehabilitation are two words that are, unfortunately, very commonly used in the runner's vocabulary. According to the American Academy of Physical Medicine and Rehabilitation, nearly 70 percent of runners will become injured in any year. (Source: Women’s Running) Of course, every injury is different and everybody responds differently to treatment. So if you are in recovery like me, you should consider the positive aspects here: time and patience will give you the best chance to recover fully and you’ll be wearing those running shoes very soon again.

After almost four months since my accident and no running, I have come across five stages of what comes equal to the five stages of grief.

Stage one starts almost immediately after the accident: Denial. Straight after the accident, I didn’t want to accept my injury which would mean taking a break from running. However, 18 painful hours later I felt mentally and physically defeated and went to hospital for a check-up, where my injury was confirmed.

Anger is a key description of stage two. Reality is knocking on the door and you are simply not ready to deal with ityet, which results in you  feeling angry. This anger might be directed at yourself, at family members (who told you not to run in the first place) or at the doctor who diagnosed your injury. Take a step back and take a deep breath. 

Once anger has calmed down you will have to deal with the consequences and will inevitably bargain the terms of your recovery, which is stage three on the ladder of grief. My surgeon told me it would be three months before I would be able to run again, my physio told me to take out a full year. From my experience there is no clear time indication as to how long it will take a runner to recover from injury. All you can do is to give your injury the best chance to heal properly with time, patience and a lot of TLC.

Eventually, this will lead you to stage four, depression. On the one hand you’ll try to put a brave face on while your friends go out for that long run in preparation for a marathon while you’re dealing with the frustrations of not even being able to walk properly. On the other hand you bid your changes to ever run long distance again goodbye, even though it mustn’t be so. My advice would be to openly talk to your family and friends about your worries and sorrows, ups and downs. Or, sometimes all you need is a hug.

Finally, the last stage is acceptance as you come to terms with the situation you find yourself in and you’ll be able to start the long and tough way of recovery. Light exercise and stretching will help your body to gently build up strength, power and mobility. Low-impact exercises, such as swimming, indoor cycling, Pilates or yoga will help your body build up endurance and stamina. However, advise with your physio first and, most importantly, listen to your body.
You might encounter that one injury may trigger another, such as in my case Achilles Tendonitis. Again, the answer is a lot of TLC, patience and rest. Your body will tell you immediately if you're expecting too much too soon. 

Once you’re up and running again, you’ll feel stronger, injury-proofed and, hopefully, injury-free. Are you recovering from an injury at the moment? If so, feel free to share your story with me and other runners here.

Obviously, I can't deny...

How I survived London’s Survival of the Fittest 2013

Some time has passed since the last entry to this blog. Here is a retrospect entry to how my running year 2013 ended…

On 16th November 2013 I was one of 10,000 runners taking on Men's Health Survival of the Fittest 10K obstacle race at Battersea Power station in London. As a runner I was not concerned about running 10K, but more about what kind of obstacles I would face. From mud baths, skating parks, mazes and a 5ft wall at the finish line, it was nothing that I had done before. I was excited about the race ahead of me, but instinctively felt trepidation that something bad might happen.

I was due to start at wave 5 at 13:30 with 29 other work colleagues of my office. I was determined to take it easy. My aim was to finish within the 2hrs mark but not to finish last in my wave.
The first obstacle just behind the start line were three sets of hay bales, which I managed to climb easily without any major embarrassment. These were followed by a set of thin board walls, a maze, a swing, a spider net, and many, many more. The track followed on along the Thames promenade to Battersea Park to an outdoor running track. 5K into the run, the next obstacle was a steeplechase. Hurdling not being my best strength and exhausted from the previous 5K, I climbed over the hurdles rather than jumped. Right after the last hurdle was a pool, which looked more like a puddle. I climbed over the hurdle, lost balance and fell into that pool, completely underestimating the depth of it. Immediately, I felt a sharp pain in my left foot. I slowly waddled out of the pool, trying to regain composure and holding back tears of anger and pain. One of the race volunteers came over and asked if I was alright. I was in pain and I couldn't put any weight on my foot, but I was determined to continue the race. 'I'm fine', I mumbled and hopped along, determined to run another 5K. Little did I know what damage I did to my poor foot.

Adrenalin must have kept me going from that point onwards, because I did manage to finish the race at an unbelievable 1:17:42, despite hopping the remainder of it. Still, I climbed more walls, climbed through tunnels and boxes, was hosed down and thankfully was thrown over The Wall at the finish line by a fellow racer. I have to thank all the fellow runners who kept me going and helped me up and down any obstacles I was too scared to face. Despite my pain, I was very proud of my medal as you may see from my finisher's pose.

When I returned home that evening the pain had turned for the worse. I was limping all the way from Battersea back home to Leigh-on-sea. I sensed that my foot wasn't fine at all and couldn't hold back my tears any longer. My boyfriend Robert picked me up from the station that night with crutches in his hands. The next day we went to A&E to have my foot x-rayed. The doctor said to me, 'you'll have to get used to these crutches unfortunately'. The diagnosis was a dislocated fracture of my fifth metatarsal bone on my left foot. This was the end of my running for the year 2013.

When I came back to the hospital on the following Tuesday to have a cast fitted, I was more than shocked to hear that I needed to have surgery to have screws and a metal plate fitted to ensure it would heal properly. I had surgery on Wednesday, 20th November at Southend University Hospital and was released with a cast the next day. I had to keep the cast for another four weeks, before changing into a removable air boot for another two weeks.

The last two months with injury were tough. I've had to battle with frustration and depression. I wouldn't let this be the end of my running, but I knew that a long way of rehabilitation was laying ahead of me. The new year has opened a new chapter of my running experience: rehabilitating from my injury and fighting a long way back to what I miss the most, long distance running.

London's British 10K Run

On Sunday, 14th July, Robert and I ran the British 10K run on behalf of a small charity called PetSavers. PetSavers does some great work dedicated to improving the health of pets and small animals. We've chosen this charity because we love pets and animals need all the support they can get.
So far, we've raised about £145, there is still time to donate. Check out our Just Giving fund raising page: http://www.justgiving.com/doris-runs-for-pets.

Since my half marathon in June I've tried to keep up with my training running and ran about 2-3 times a week, ranging from 5k to 10k runs. I knew I could run a 10k, now I was more concerned about my time. I found myself on a plateau lately, unable to improve my running time.

The weather forecast predicted one of the hottest days in the year with about 30 degrees Celsius, which meant hydration was key. I prepared myself by drinking a lot of water the day before and drinking electrolyte water before the run on the day. I decided to leave my water bottle in my bag as it was promised that enough water was available throughout the course.

When we arrived at Embankment it was already quite hot, about 24 degrees Celsius. We dropped off our bag and met some of our PetSavers team mates. We all made our way to the start line to watch the opening ceremony. The start line was quite a walk away and no toilets were available on the way, which meant many men and women decided to visit the bushes of St. James and Green Park instead.

The race started with about 15mins delay. We were all queued up in front of the start line in the glaring heat, waiting for the countdown to begin. At that point I regretted not having any water on me.
Once we got going I felt fine and didn't mind the heat too much. At about 2.5km we came across the first water station and I gulped down a bottle of water in one go.
The route took us across Trafalgar Square, along Embankment up to Canon Street, back to Westminster where we crossed Westminster bridge; a short sprint up to Victoria and before we ran back to Whitehall were we crossed the finish line.

For the first 6K I felt quite good running along in a steady 7mins/km pace. On the way back towards Embankment I felt the heat getting to me. My legs felt lethargic. On the next water station I poured a water bottle over my head and face to cool myself down, but to no avail. To my disappointment I had to halt to a walk. The last 4K were a combination of run/walks and crossed the finish line at a time of 01:17 (unofficial). Robert finished at an incredible 0:56 mins.

My verdict 4/5

The British 10K has a reputation for being unorganised and that was unfortunately true to some extend. There weren't enough toilets available before and during the run and routes weren't cut off from pedestrians. It was a shame I didn't get to see any of the opening ceremony. I didn't enjoy standing in the glaring heat for 15mins before the race start. However, the bag drop area was well organised and the medals were very pretty (that's where all the money went into).

The route was great and went along many popular sights in central London. The crowd was amazing and carried you all the way along to the finish line.

You can find some more pictures of the race day in my image gallery.

My Southend Half-Marathon experience

After 4 months blogging, 228 km running and countless sleepless nights of worrying I had reached the climax of my training: the Southend Half Marathon. One year ago I completed the 3k fun run, now I was back to tackle my biggest challenge so far: 21.1 km along the Thames Estuary promenade.

Over 2,600 runners had signed up to take part in this race, Robert and I - taking positions 1938 and 1939 - were amongst those runners to master a PB or, as in my case,  a half marathon debut. After a week of warm summer sun, race day presented itself to be a bleak, misty, and typically for a coastal town, windy day with highs of only 14 degrees Celsius.
As I used to back in school, I had prepared my running kit the day before and had labelled my bag. For breakfast I had prepared a cinnamon & raisin bagel with a banana and a cup of tea. I didn't want to leave anything to chance in case panic gripped me. However, when I woke up that morning, I felt surprisingly calm. I had come to the realization that there was nothing I could change now. What was gonna happen that morning, would happen. I had prepared myself best to my abilities despite my time constrictions due to work and studies. I wouldn't let myself fail or drop out of the run - I would rather walk.

Robert & I before the run

We arrived at East Beach at 9 am, one hour before planned start time. I braved the cold weather and wore my 3/4 tights with my blue running top and running jacket. I put a hoodie in my bag to wear after the run. 30 min before start Robert and I shared a chocolate chip energy bar and I prepared my water bottle with electrolyte tablet supplement.
Runners started to accumulate close to the start line to do a last minute warm up session. At 9:45 am it was announced that the race start was to be delayed for 15 min. Slowly but surely my nerves started to kick in, I triple checked my earphones were in place, my shoelaces were done up tight and my water bottle wasn't dripping. I squeezed Robert's hand tightly. He tried to tell me some comforting words, but I just felt like crying. Why was I putting myself through this? It was too late now, no way of return.

Before the run - putting on a brave smile...

It was 10:13 am, we were all huddled up close to the start line. Britney Spears had the honour to start my shuffled half marathon playlist. My running app was ready and there it was: the honk - the race had started.

5,200 feet made their way to squeeze through the small, pink start and off we were. I remember running around blocks of houses, a park and along broken pavements. My mind was occupied with breathing and keeping my strides at a manageable pace. Soon I felt too hot and I had to get rid of my running jacket. At that point I had already lost Robert, who's pace I simply couldn't match (just yet).
I knew I was going too fast when my app told me after 1 km that I was running at 6:30 min/km when I tried to aim for 7:20. My body responded and I could feel stitches coming up on the right side of my diaphragm. I must have been only 3 km in when I halted to a walking pace and tried to get back into my breathing rhythm. I felt all over the place and runners kept going past me - this was not how it was supposed to go. I had trained for this and here I was close to finishing the race before I had even started.
However, once we reached the promenade I hit familiar territory, I knew these roads and I started to get back into things. I adopted my usual stride and felt comfortable again, my motivation picked up too. I heard my phone bleeping, I had text messages coming through. I knew it was either family or my friends who knew what I was up to that morning. Even though I didn't get to read them till after the run, it gave me a huge motivation boost, so thank you Mum, Lia and Rose :)

I always kept an eye open for Robert who must have been far in front of me. I passed him on lap one and he looked at ease, I felt embarrassed of my ordeal but kept it up. On the second lap I spotted him once more, but this time he looked like he had a hard time. I instantly worried, but I knew he wasn't far from the finish line. I on the other hand was trotting along with the tail of the crowd. When I completed lap one I was overtaken by the front runner, who was on its way to the finish line. That felt like a kick in the butt, but hey.

Thx, Andrew Kenyon for the snapshot!

On approx. the 16th km, my app whispered in my ear that I finished 3/4 of my workout. I was so pleased with myself, I thought to myself I could my finish time get under my target time of 2:30. After 16km though, your body disconnects from your mind and you have to play along its rules. My legs felt like bricks and my pace slowed down to 8:30 min/km. My strides turned from a comfortable run to a tough jog. I tried to pick up speed but I simply couldn't. On the last three kilometers the race track goes along a block of houses, back out to the promenade, along back roads and then along the seafront where it eventually would lead to the finish line. I knew the finish line was so close, but it felt miles away. Suddenly, an Indian girl broke down in front of me, I stopped to help but others were quicker to help her back on her feet.

A proud half-marathon runner...

Then I saw the sign '800 meters to finish line' and my finisher's song 'On a day like this' by Elbow started to play. I must have had the biggest smile on my face, I felt tears welling up in my eyes. I had made it! When I turned the corner to the finish line I could spot Robert, who finished the run with an incredible time of 2:06, waiting for me on the right hand side of the finish line. With all my energy that I had left I tried to sprint, lifted my arms and crossed the finish line at 2:43:26. Through my earphones I could hear people cheering my arrival. I was so proud of myself and happy that I've completed my challenge.

The next day at work I told a colleague of my ordeal and he asked me: "So, are you gonna stop running now?" My response was instant and from the heart: "No! I've come so far I'm not gonna stop now."

Despite minor aches and pain, I've come away in a pretty good condition. My legs will get a well deserved rest until Sunday and then I'll slowly pick up my training again. The next race will be the British London 10k in four weeks' time, which we'll be running for the PetSavers charity. Please sponsor us, your support would be very much appreciated!

Finally the question lingers: Would I run the Southend half marathon again? Possibly maybe. At the moment I don't feel like running 21.1km in two laps, but in 12 months' time I probably want to beat my finishing time. I've simply caught the running bug...

PS: Find all pictures of the event here or browse Andrew Kenyon's album with hundreds of pictures of the day.

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!

Reviewed: Sennheiser OMX 680 Sports earphones

After months of looking for my perfect running earphones, I finally decided to give the Sennheiser OMX 680 Sports a go. A recommendation from a colleague at work helped to me to make my final decision. He runs about 50k a week and these earphones accompany him on every step.

Running earphones or headphones come in multiple variations:

• Ear Hooks
• In-Ear
• Clip-ons or Over-Ear clips
• Neckband earphones
• or old-school headphones.

The main selling point is comfortability and stability. Ideally, the earphones should be water- and sweat resistant and offer a good sound balance between music and ambient noise. Running headphones characteristically don't blend out ambient noise completely to ensure runners are safe on the roads and are still aware of their surroundings.

Up until now I was used to simple in-ear earphones. On many occasions an ear bud would fall out as my left ear canal seems to be slightly smaller than my right one. To provide more stability while running with music I decided to go for earphones with ear hooks this time.

The Sennheiser OMX 680 earphones set comes with the following features:

• a pair of clip-on earphones with adjustable 
• extension cable with volume remote control
• a cable clip-on
• various sizes of yellow ear sleeves, air cushion adapters and foam ear pads
• a storage pouch and
• an instruction manual.

Once I adjusted the ear buds to fit my ears - the left ear seems to be smaller than the right one - I was ready to go. I was planning to do my first 14k run and I didn't want to get distracted by loose earphones. I skipped, jumped, strolled and sprinted - my earphones remained tightly in place. Also, they didn't leave any marks on the back of my ears or made me feel uncomfortable while wearing them over a long time period. I also enjoyed using the mini remote control to adjust the volume, however, it would have been nice to include more playback options such as skip and stop.

My verdict: 4/5
Overall I'm very pleased with my first ever set of running earphones. The waterproof Sennheiser earphones fulfil their main purpose of staying place, however, personally I would love to see more functionalities on the remote control.

Top 3 running apps reviewed: Runtastic, MyASICS and Nike+

First of all, thanks everyone who took part in the recent vote about the most popular running app. As already posted earlier this week, Runtastic was voted as the most popular app, followed by Nike+ and MyASCIS.

Since I've started running in August last year, I've been tracking my runs in the Runtastic app. Tracking your runs is like keeping a personal diary: It not only shows you how far you've come, it is also a huge motivation boost. I know my split times, I can differentiate between good and bad performances and check my calorie consumption.

Here is a short introduction of the free most popular running apps:

Runtastic

 

Runtastic is a powerful app that can be used to track multiple types of indoor and outdoor sports activities such as running, cycling, riding, sailing, surfing and many more.
Once you've created a profile you can access it via your app or on your desktop computer. You can be-friend fellow runners and cheer them on during 'live' runs.
The app also syncs up seamlessly with Twitter and Facebook if you'd like to keep your friends up to date on your progress.

It offers the following functionalities:

• Live GPS mapping
• Split times analysed according to speed or elevation
• Weekly, monthly and yearly statistics
• Integrated IPod player with power-song function
• Weekly run reminders and motivation notifications

Add-ons: 

• Heart-rate monitor can be attached and progress will be recorded
• Training plans: Available to purchase

Price: Free light version / PRO version for £1.49

My rating: 4/5

Personally, the only negative point about this app is that it doesn't stop a run automatically once the runner has become idle. On many occasions I forgot to 'stop and save', consequently ruining my results and my overall statistics. I'd love to use the add-on workouts, training plans and features the company offers for purchase. However, I can't justify spending money on these add-ons when other apps offer the same features for free.

MyASICS

 

The MyASICS app is a simple app for runners to track their runs and keep a running diary. If you're interested in setting up a personalised training plan, this app is for you. While the app doesn't offer much functionalities and is purely for tracking purposes, your profile on myasics.co.uk is the powerful backbone. On the website at myasics.co.uk you can create a profile and establish a training plan that meets your current performance and needs. It provides statistics of your overall performance that you can compare with runners with the same goals or runners in your age group.


It offers the following functionalities: 

• Live GPS mapping
• Access to your training plan
• Activity diary

Price: The app and its training plans are free to download

No add-ons available

My rating: 3/5

While I find this app really easy to use the app doesn't offer enough functionalities when tracking your runs. However, I do enjoy using their training plans. Also, I was unable to find an option to activate syncing with my social profiles which accounts for bad usability.

Nike+

 

Nike+ is the app that I have the least experience with. The app is very easy to use, you simply start your run with the click of one button. Once you've completed your run it offers you comprehensive stats on your route, distance, time, pace and splits. Just like Runtastic, friends can cheer you on whilst you're doing a 'live' run. Runners can compare their performances with 'NikeFuel': the more NikeFuel a runner earns, the better. On Nikeplus.com you can access your profile and statistics from a desktop computer. Your runs are synced automatically and you can find or offer new running routes to fellow runners.

It offers the following functionalities: 

• Live GPS mapping
• Activity diary
• Power-song
• Run reminders

Price: The app is free to download

Add-ons:
You can buy a Nike+ GPS Sports watch or Nike+ Sportband that offers the same functionalities as the app.

My rating: 2.5/5

Nike+ has a strong user community, which I believe is due to its nice and slick design. For me it looks better than it actually is. The app is very easy to use, but I find it irritating to set up my own running reminders and choose power-songs.

And the winner is...

The readers have voted: the most popular running app is Runtastic, shortly followed by Nike+ and MyASICS.

Hold on tight, a review of these three popular apps will follow shortly.

Thanks all for voting!

Runner's poll: What's your favourite running app?

There are so many IPhone/Android apps out there that help you track and log your runs, your pace, your splits, your calorie consumption, your route, your longtime statistics and much more. With so much choice at your fingertips, it's hard to choose which one is the best.

Let's take a vote - what's your favourite running app? >>>

Fill in the form to your right and let's wait and see which one is the runner's favourite.
Happy voting!

Keep your cool in hot weather

© iStockPhoto

Even though I love summer and the hot weather I find running in the high temperatures very hard. The other day it was a nice, warm day (about 20 degrees Celsius) so I went out for a short 5K run after work along the Embankment pier and found it almost unbearable to run in the sun. The problem is simple: For the last six month I trained and ran in rain, wind and snow - I know how to prepare myself for that kind of weather. However, now everything is flipped upside down and I need to realign myself to keep a cool head.

Running in hot weather requires some preparation to avoid the risk of dehydration, heat stroke and other heat-related illnesses.

I talked to some fellow runners and here I have gathered some tips on running in hot weather:

• Keep yourself hydrated: Hydrate your body before, during and after exercise - take a water bottle with you. Drink to thirst or when your mouth feels dry. When your run is going to be longer than 30 mins, drink a type of sport drink that contains sodium and other electrolytes.
• Wear light, breathable clothing & a hat: On hot days you should wear light coloured clothing that reflects the heat and help your body to cool down naturally. Wear synthetic fabrics instead of cotton as it will lock away moisture.
• Choose your running time wisely: Run early in the morning (just after sunrise) or in the evening (before sunset) as these are the coolest times. Avoid running between 9am and 4pm. If you have to run in in-between the hot times, ensure to stick to shady or tree-filled pathways. Avoid roads and tarmaced pavements.
• Wear sunscreen: Protect your skin with water-proof sunscreen (for fair skinned runners like me, take SPF 50 or above). There are sunscreens available for outdoor sports with a particular formula that sticks to your skin.
• Splash cold water on yourself: If the heat starts to get to you, splash cold water on your head and body to help your body to cool down.
• Listen to your body: If you start to feel faint, dizzy or you've stopped sweating, slow down or have a break and rehydrate. If your symptoms continue or worsen, sit or lie down in the shade.

Apparently it takes your a couple of days to get used to the hot weather. While your body is adapting, exercise less vigorously and take your heart rate as a guideline as it will rise more quickly even at low intensity workouts. 

London Marathon 2013

Today I joined the 700,000 spectators on the streets of London to watch the 37,000 London Marathon runners tackle the ultimate 26.2 Mile challenge.

The marathon was kicked off at 9am from Blackheath this morning by the elite man and women runners, followed by the wheelchair race. The first runner crossing the finish line was Australia's Kurt Fearnley, claiming the win in the wheelchair race. Tsegaye Kebede won the men's race with a finishing time of 2:06:04 and Priscah Jeptoo took the lead in the women's race with a finishing time of 2:20:15.

After a brief minute's silence for the Boston bombings victims the marathon for amateur runners was kicked off at 10am. The dry weather conditions were ideal for a marathon, clear blue sky but overall temperatures remained mild. The atmosphere on the streets was exhilarating and joyful, despite the terrible events in Boston earlier this week. Runners and spectators alike showed solidarity by wearing black ribbons and putting up flags with dedicated messages.

I felt incredibly inspired by the variety of runners from all ages, nations and backgrounds - it gave me an immense motivation boost to train harder for my big run ahead in June. And if all goes well, I might be amongst those runners in London next year. Fingers crossed!

Click through my image sideshow below to catch a glimpse of today's event...

Only two days to go... - London Marathon Expo 2013

There are only two days to go to the annual London Marathon event and London town has been taken over by the running craze. Wherever you look runners are trying to squeeze in one last training run before the big day and spectators are out camping to catch the best spot close to the finish line at Buckingham Palace.

Yesterday, I went down to the London ExCel exhibition centre to have a look to see what the Virgin London Marathon Expo had to offer. Marathon Expos are pre-marathon events where running experts, race event organisers, charities and sports professionals from all around the world come together to exhibit their latest running gear & gadgets and provide runners with some last minute advice for their big day. Also, professionals from the industry offer talks on pacing, tapering, carb-loading and much more. The Marathon Expo is a must event for any runner in training.

The London Marathon Expo is on from Wednesday, 17th to Saturday, 20th April. Entry is free!

Tragedy unfolds at Boston Marathon

I would like to dedicate today's blog post to those runners and their families affected by the horrible tragedy at the Boston Marathon bombings.

Two explosions went off close to the finish line at the Boston Marathon event at about 14:50 Boston local time, killing three people and injuring many others. It is still unclear who was behind this attack and US authorities have launched a potential terrorist inquiry.

It was said that 375 Britons and 41 Austrians had signed up to take part in the race, according to the news luckily all of them remained unharmed. 23,000 took part in yesterday's race and it was watched by thousands of spectators.

The Boston Marathon is one of the six major annual running events and is usually held on Patriot's Day, a Massachusetts state holiday.

When I first heard of the news I was shocked and saddened. The images and videos of the scene describe a chaotic aftermath of what was meant to be a joyful event. My immediate thoughts went out to the runners who I knew would take part in this year's marathon.

As I turned to social media for updates I read many tweets that echoed my reaction of shock, horror and sadness. But also, I read about brave runners who ran to the hospitals to give blood and people helping online by retweeting information for victims on where to find help. In all this chaos and despair I found the running community coming closer together and helping each other when help is needed most. It made me proud to be a runner and be part of such a strong and relentless community.

Tonight's run I will dedicate to all those people affected by the tragic events and to those who have a long way of recovery ahead of them of the physically and emotionally scaring events.

Join in the conversation on Twitter with hash tag #BostonMarathon and #PrayersForBoston.

The Sound of Music

My perfect day out running can only get better with the perfect tune in my ears. For me, music is not only a great motivator but it also helps to set my running pace. The key to a successful play list is to match the beat to your running pace. Be careful though, anything too slow or too fast might play havoc with your pace!

When I set up my play list I chose songs that have an upbeat feel to it and keep me going. I'm usually an indie music lover, but when it comes to running dance, pop, techno, reggae, Austro pop, anything with a good beat that makes me happy has to be on my play list. No matter what decade, guilty pleasure or not, as long as it makes me happy, I simply go for it!

So here I present my personal running music play list in the following order:

Calvin Harris - Acceptable in the 80's

Daft Punk - Around the world

Gorillaz - Dare

The Cure - Friday I'm in love

Blondie - Heart of Glass

Martin Solveig - Hello

The Bravery - An honest mistake

David Holmes - I heard wonders

Groove Armada - I see you baby

The Coral - In the morning

Depeche Mode - Just can't get enough

The Chemical Brothers - Let forever be

The Joy Formidable - Little Bimp

Erasure - A little respect

Crowded House - Locked Out

The Knack - My Sharona

Arctic Monkeys - Old Yellow Bricks

David Bowie - Rebel Rebel

Fatboy Slim - The Rockafeller Skank

Eminem - Without me

Extra track: Amerie - 1 Thing

Play time: 1hr 40 mins

My fellow runners, what do you say? Do you agree or disagree with my choice of songs? What favourite tunes do you jog along to? Share your perfect running play list with us!

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!