Fuel on the go...

Hello! Following my London Marathon in April I have had a little break from training. Not to say I've not been running, but I have been doing so as and when I fancy, for as long as I like, for as far as I like and when I like. Running bliss!

But with my second Marathon of the year looming on the horizon, it's time for me to get back to it. Running holiday over, here I am again! Berlin here I come...er..again!

Something which comes up time and time again when training for endurance events is nutrition and how to fuel your runs. And the answer is always the same - there is no right way for everyone, try a number of different things during training (never on the day) and keep going until you find what's right for you. Good, sensible, seemingly easy advice.

For my first marathon in Berlin 2012 I used High5 gels, They were the first I tried, encountered no problems and I continued throughout my training and the race itself, feeling smug I'd found what worked for me at my first try. Happy Crand. This nutrition lark is a doddle....

Well no... not this time. Smugness gone, I found they sporadically gave me a touch of the old gurgling tum during training and even worse - race day came and after 3.5 hours of running I felt so full of sickly sweetness in the hot London Marathon sun, that using these again for another marathon I knew, was a no no. I had taken the lazy road. I should have experimented more during my training. Well my friends that time is now!

After all the sweetness of gels, jelly babies and sports drinks my craving for salty savoury snacks post marathon was alarming and I knew I wanted a more savoury way of fuelling, if such a thing existed, and definitely less synthentic and more 'natural' than the usual gels. Having been gifted some Chia Seeds by some friends I have started to dabble into this weird and wonderful super food to see what it's all about.

As luck would have it I heard via the wonder of twitter that the folk from Chia Charge were in Manchester on Saturday, so I popped down to see them for a little chat (read: massively running geeky conversation) about this super seed and its use during training for both recovery and fuel. After a little sample of the flapjack with salt (HELLO JUST WHAT I'VE BEEN LOOKING FOR) and the banana flapjack, I decided to give these a try on my future long runs and see how I go. I figure the oats will help with slow energy release, while the other good stuff also get to work on recovery, electrolyte replacement (via the salt) and other goodness.

I will report back. I bet you can't wait...

Fuel Haul

Tried & Tested: How to recover from a Marathon

How do you recover from a marathon? Well, after running the London Marathon a two weeks ago here are some tried and tested ways to recover...

 Have a well earned pint...

Celebrate with fizz and friends...

Maybe feature on a Facebook page of a well known running mag...

SLEEEEEEEP...

Get a massage...

Pop out for a walk...

Maybe bake a cake...

Have a relaxing bath...

 

Take a train journey to visit your mum...

Eat...

Eat...

Eat...

Catch up with your supporters...

Have your photo taken with people dressed like you...

Pop to the shops for more food....

Do a spot of yoga to ease those muscles...

Take a drive...

Bask in the glow of achievement.

The London Marathon 2014

Well after 16 weeks of training the day was finally here - it was time man up and run the actual London Marathon.

I felt surprisingly calm the night before - I'd laid out my kit, painted my nails (all important marathon prep) and eaten my body weight in pasta. I was nervous sure, but also very excited!

I was in a right tizz however about what to wear. I knew it was going to be warm as I'd been frantically checking the weather all week, but the day before had been sunny but also chilly. I'd also done all my training wearing my pro skins long sleeved compression top which I love, and much preferred the feel of to my oversized charity vest. I therefore decided to wear both and then had a plan B of de-robing if I needed to....lets see how that went.

After the usual pre race brekkie of porridge, coffee and a banana I did a quick pre marathon photo and off we went to the finish. Friends had very kindly let us stay at their house in Greenwich so I had a really easy and chilled start which certainly took the stress out. Stepping out of the house the atmosphere was already buzzing with runners making their way in the sunshine. This was it!!

Excited Grimace. On the other side of the door the marathon awaits.

   

Which way?

The start was like a little festival. I like to err on the side of caution and got there well before 9am. Baggage drop was quick and easy and the lovely ladies did a quick run through to make sure I had everything; phone, sun glasses, gels etc before taking my belongings. A little line for the loo and then time to soak up the atmosphere. People were so chilled, one guy was just sat reading the paper as if it was any normal Sunday morning. I on the other hand was already getting emotional!

I found my pen no problem, had a little chat with the burly male runners around me, and then we were off. This is it, the start of the marathon!! This year they put some stadium seating at the start and I was amazed at the level of support so early in the race. This continued the whole 26.2 miles.

It was congested at the start and for most of the race in fact, and I did feel like I was running slower than I normally would. However, I'd picked up some handy pace bands at the expo, one for 3:45 (dream time) and one for 3:50 (much more realistic), and could see that I was running at the right pace to get under my PB which is what I was hoping for.

I tried to break the run up into chunks with where I knew my supporters would be, which was mentally really helpful. First up, I was looking forward to getting to Greenwich where I'd heard the support was fantastic and was where Jamie's first station was. Running into an underpass with the biggest drums banging was unreal - the sound and the atmosphere was like nothing I'd experienced. It was SO loud and atmospheric. And this was true throughout the course, honestly at times the noise of the spectators was almost scary! Overwhelming but so good too!

Coming around the corner after the Cutty Sark I saw Jamie and his friends all waving and yelling - it was great to see them all! I shouted and waved like a loon, I was so excited! Then concentrated on getting to my next cheerers between miles 8-9. I was pretty much on track for the 3:45 up until mile 10 when I needed a wee stop! I probably could've gone on but I figured it would take two minutes and would rather stop and feel more comfortable. I usually would've been much more stubborn about this, but the whole race I felt relaxed and didn't want to add loads of pressure onto myself. I just wanted to make sure I enjoyed what I'd worked so hard to do - finish. I knew I'd done the training and was hoping for a PB so I just relaxed a little I think. Anyway, wee stop done and back on the road.

Waving like a loon through Greenwich

Then over the almighty Tower Bridge where again the support was amazing. You feel like a superstar running over something so iconic with all those people cheering you. By this time I was almost at halfway and feeling good. Apart from the heat. "What an idiot I was to wear a long sleeved black top on probably the hottest day" I kept thinking. So come mile 15 there was nothing else for it, I pulled over to one of the few barriers of the course with less people cheering, and stripped right down to my bra in the middle of the London Marathon. Lucky spectators at mile 15. You're welcome. Anyway, vest back on and Crandon back on the road and running, only this time holding the sweatiest top in London. Mile 17 I saw Jamie again, ran up, threw said sweaty top at him, quick kiss and off I went. That's love right there, agreeing to carry your girlfriends sweaty clothes for the rest of the day. Thanks Jamie!

By this time I couldn't believe we were already on our way to mile 18. The time was FLYING by, it honestly went so quickly! I tried to make sure I thought of the positives (Only 8 miles left) rather than give into the negatives (8 MILES STILL LEFT TO GO??!!Waaaaa??!!) but was starting to struggle. I thought I was going to have to channel Chrissie Wellington and recite the poem 'If' soon to keep me going. When who should pop up en route - Chrissie herself! Shouting and cheering us all on! I yelled at her, gave a huge wave and on I went. I was so excited!

Mile 22 came and I was so pleased to see my running superstar badass friend Ellie, who was spectating and cheering like a madwoman! And thank god, as I managed to hear her almighty cheers at one of the busiest points!

To see people on the route gives you such a lift, even when a runner in front saw someone they knew I got a lump in my throat yesterday. It was so emotional with so many people running for causes they believe in, to raise money for charity, in memory of loved ones, or just for the sheer joy of running itself. It was emotionally overwhelming and around 24 it started to hit me. But then came a tunnel of pure joy. No crowds, no sun, just runners, pumping music and balloons with little motivational messages - it was a nice little quiet respite to help you focus and get into the zone. And then all I kept thinking was "Keep going, keep going, there is no way you can stop with only 2 miles left" and before I knew it I was at Big Ben, then turning towards Queenie's house and then I was on the Mall. I thought the finish line was right down the other end of the Mall so I was elated to see it was sooner! And there it was THE FINISH. I'd bloody done it! Over the line in 3:51:50 a new PB by 8 mins.

Gold!

I'd read somewhere that the marathon is just a 26.2 mile celebration of all the hundreds of miles of training, and after yesterday, I would have to agree. I'd written 'ENJOY THIS' on one hand and Jamie had written 'SMILE' on the other as little reminders to do just this. And it worked, whenever the going got tough I looked at my hands and immediately felt a little lifted. The sun, the support of the crowd, the atmosphere and the whole experience was brilliant. It was just as much fun you can have while running a marathon, I think and I was so pleased and proud to be part of it. Knowing that some of my favourite people were supporting me and cheering me on along the way was the icing on the cake.

Thank you to everyone who sponsored me, I've raised over £2100 for Tenovus which I'm thrilled with, and thank you to everyone who sent me lovely messages of support and encouragement yesterday and along the way.

If you ran, huge congratulations on your achievement. And if you cheered at home or in person, thank you. You are amazing.

Long Run Running

After a bout of illness, I finally managed to get myself together and get back to my training plan. Saturday saw my longest run before the London Marathon and I braced myself as I looked at my training plan - 20 miles!

I will admit I was a little daunted by the mileage I had to run. Its SO long! But spurred on by the 18 miles I'd run a couple of weeks earlier and adamantly telling myself it was only a measly two extra miles (!) I laced up and went out.

It was a run of four seasons to say the least. I was greeted with glorious sunshine, which turned into heavy rain at half way point, then a bit of sleet and hail followed by some lovely strong winds which seriously made me think I might blow into the canal (an ongoing fear in my running). Thanks weather, you certainly kept it interesting.

I've heard that doing your long runs on your usual routes is a good idea, and I have to say I agree! I always thought running different length variations of the same route would be mind numbingly boring, but I find that it actually allows your body to go into auto pilot and your mind to wander while your feet find their own way.

To make up the whole 20 miles, I did an out and back 8 miles, then my usual 12 - 16 mile route. I found that this broke it up into sections - 8 miles, then 12 miles, then just a 4 mile loop of one of my normal routes to get the mileage up to 16, and from there it was just 4 miles to get home. I know, it sounds bonkers but it totally worked! I'm hoping that if I study the marathon route and think of it this way it may well help in the despairing 20 - 25 miles where all you want to do is cry.

Speaking of which, I often get WAY over emotional on my long runs and this one did not disappoint. I had a tiny wee little sob towards the very end, and not even because of the pain. Sometimes its just a little....overwhelming. Honestly, this running malarkey does strange things to you.

Still that's it - longest run done - 20 miles in 2 hours 42 mins...hurrah! Just a few more runs and only two and a half weeks until the big day. Scary and exciting all at once.

Bring it on!

Post Run YUM

Now I'm clearly no nutritional expert but even I know that I should eat something packed with protein post long run to help muscle recovery.

After my longest training run for the London Marathon, last weekend I devoured the following and thought I would share. It is by no means ground-breaking, but it is nice, has the benefit of protein, is ridiculously quick to make and is so easy it barely constitutes a recipe. So basically perfect after a super long run when all you want to do is lie down


You will need:
a ripe avocado
eggs
bread
salt and pepper

It tastes better than it looks

Come in after your run and continue with your post run routine until your hunger strikes and you want to eat some food. Crack two eggs into a pan of water and poach using your preferred method. Until last weekend I'd never successfully poached an egg before so I turned to trusty Julia Childs and voilà! Real runny poached eggs. See below for her recipe. Twenty miles and two perfectly poached eggs in the same day??! Achievements all round last weekend.

Whilst poaching, pop two slices of bread in the toaster and make yourself a well earned cuppa. I like a seeded batch but you do what you like. Halve a ripe avocado and mash it up on your bread. You can add some chilli flakes too here if you like. When done, pop your poached eggs on top and season with salt and pepper.

Take your cuppa and plate back to bed with a good film and devour whilst basking in the glory of your running achievement. If eating post race ensure you wear your medal with pride.

See, really needs no recipe. Wholesome, good and tasty? Win.

****************************************************************
Julia Child's Poached Eggs from Mastering the Art of French Cooking

How to Poach Eggs
To transfer the egg from the shell to the water you may either break it directly into the water as described below, or break it into a saucer, tilt the saucer directly over the water, slip the egg in.

A saucepan or a skillet 8 to 10 inches in diameter and 2 1/2 to 3 inches deep
Vinegar (which helps the eggs to hold their shape)
4 very fresh eggs
A wooden spoon or spatula
A skimmer or slotted spoon
A bowl of cold water
A bowl of hot water containing 1 1/2 tsp salt per quart
A clean towel

Pour 2 inches of water into the pan or skillet and add 1 tablespoon of vinegar per quart of water. Bring to the simmer.

Break one of the eggs, and holding it as closely over the water as possible, let it fall in. Immediately and gently push the white over the yolk with a wooden spoon for 2 to 3 seconds. Maintain the water at the barest simmer and proceed with the other eggs in the same manner.

After 4 minutes, remove the first egg with the skimmer and test with your finger. The white should be set, the yolk still soft to the touch. Place the egg in the cold water; this washes off the vinegar and stops the cooking. Remove the rest of the eggs as they are done and poach others in the same water if you are doing more.

Training Tantrums and the Flu

If you are a runner I can guarantee that your Google history includes some very weird and wonderful running related searches. From weird stretches, to foam roller uses (hilarious videos ensue) to googling running at night, in the morning, in the dark, in rain, in wind. And you have definitely searched, 'Can I run with a cold?'

Now we all know the 'neck down rule' from these late night stressful searches deep in the midst of our training. The result? Running with cold symptoms above the neck should be fine, but neck down avoid your run. Two weeks ago however, I was not in need of this rule as I couldn't get out of bed let alone worry about below or above the neck. I was struck down with bone aching, stay-in-bed-sleeping-all-day, flu. Catastrophe!

This was not in my week 7 marathon training plan. But I was so ill I didn't care. A few days later I was better and back to work, but having vowed at the beginning of my London Marathon training to be a good and sensible runner, I decided to continue to rest for the whole week and also miss my long run at the weekend. 'That's good' I thought, 'just a week off training and I can pick up the following week no problem. What a sensible runner I am.'

Feeling better I made a running date with Ellie to head to the Sweatshop run for a 5 miler Tuesday night. Excellent. Snazzy new running tights packed, and all set up to get out there again, I was raring to go. Cue catastrophe number two! I spent the day being sick with a weird stomach bug. Oh great. So another day and a half in bed and another week of NO RUNNING.

Runners World happened to post a very well timed article this week about getting back to running after the flu. But I read these things and think they don't apply to me. What about training? How will I be able to run the marathon if I've not done all the training? How will I ever get a PB at London? How will my legs carry me the whole distance if I've not done the whole plan? What if I can't run any more? These are actual mental thoughts that go through my training brain. But if I was asked by a friend, I would tell them not to be silly. To start back gradually. Listen to the Runners World advice from an actual expert who knows better than you, you fool. Listen to your body and ease back into it. There is still plenty of time before the marathon to get the long 18 and 20 mile runs in. Its still seven weeks away!

So although I should be doing 18 miles today I am going to TRY to take my own advice. I will do no more than 6 miles and not risk getting ill AGAIN and putting myself out of action for even longer. But I am in running turmoil and so am having a tantrum about it, right here for you all to see. So enjoy that. Harrumph.

Good God Crandon, you really need to get a grip. It's only bloody running.

STAMPEDE!

Having previously trained for all my previous races exclusively as a lone solo runner, I have decided that this time I would mix up my training and start running with people. Real actual people who I could meet, run with and unashamedly get my running geek on with - hopefully without seeing their eyes glaze over at another mention of foam rollers, PBs, IT Bands (the list goes on). I must commend my boyfriend, friends and family here for feigning interest when I witter on about these things. Ithankyou.

Enter the Sweatshop Running Community. The SRC is a chain of running shops that each hold a weekly run from their stores. In Manchester you can choose a 5k or 4 / 5 miles on a Tuesday night, as well as a longer run of about 10 miles on a Sunday morning. Oh, and did I mention its FREE?! That's right, not a penny needed to join or join in. Its great.

Arriving at the store on a Tuesday night is crazy, there is a great buzz in there with people chatting, new members going through what to expect and lots of chitter chatter. You get your stamp to show your attendance, sign up for your distance of choice and then wait for Rick the shop manager to outline the route you'll be taking that night. They also provide incentives for your 5th, 25th, 30th and 50th run within one calendar year with awards being handed out pre run. Last week I became a fully fledged member of the yellow army after my 5th run with the SRC. Hello yellow jersey.

There are always back markers to make sure no one is left behind so you don't need to worry about being the slowest, or keeping up with the big boys at the front, and there is always someone running at your pace. They are also quite a sociable bunch and head out for dinner and drinks together. But most of all its just fun. There are often about 125 people all together, so setting off in a big herd feels like quite the occasion. And its nice to just turn up and go, without having to worry about running anywhere dodgy by yourself, or planning yet another 5m route. And I find running with people just feels different - you often find yourself pushing much further than you would going out on your on, plodding your old well trodden path.

So if you're thinking about starting running or just want a buddy to get you out the door on a wet and windy evening post work, look into your nearest Sweatshop. You will enjoy.

And yellow is so your colour...

Manchester Arndale SRC