The long run - Friday Photo #38

A round up of Crandon Runs in one weekly photo

Triathlon training is all go this week. All my spare time currently consists of swimming, biking and running, and sometimes, like twice this week, all three in one day. Which is great! But the extra sports for me seems to mean shorter runs and I've found I'm missing my long run fun. Running makes me do this...

Disco run!

...and not only when there is a giant glitter ball around (although obviously it helps). When my brother in law suggested we run to and from parkrun last weekend whilst he and my sister were visiting I was so happy. A 9 mile run! With long working hours and tri training I haven't been able to get above 6 miles for weeks.

So off we went. I remembered how much I like longer distances, and so did what anyone would do while training for a triathlon: signed up for my next half marathon in a couple of weeks. That should get me back into double digits where I belong whilst also attempting to become a triathlete.

Do you prefer short runs or are you more of a longer distance runner?

Parkrun tourism - Crandon Runs Friday Photo #21

A weekly round up of Crandon Runs in one Friday Photo

After accidentally running 11 miles after work on Thursday, I decided that instead of my usual long run, this weekend I would do a spot of park run tourism while at home in Cardiff and do a steady paced 5K instead. 

Parkrun was one of my New Years Runolutions and I am absolutely loving the atmosphere there. It's so good and the fact that they are everywhere means you can do them almost wherever you are that weekend! After Katie wrote about it recently, I thought I should definitely try out the one on my home turf in Cardiff.

Cardiff parkrun

I'm not entirely sure why I'm looking so serious, I loved it! The 'taking it easy' part didn't go too well though when a guy running slightly ahead asked me my PB and told me to stick with him as he was pacing 23 mins and was well ahead of that time. I didn't WANT to race, but I couldn't seem to stop myself trying for a PB when I knew it might be in sight. So the easy run soon turned into a reasonably hard effort for me and I ended up with a new PB of 22.20. 

Well that's probably why I'm looking so serious, my body is trying to keep up with my brain.

Maybe I'll take it easy next week.

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Pool-side Yoga - Crandon Runs Friday Photo #20

I'm back from holiday! Huge thanks to the mighty Katie Chappelle for holding the fort while I've been gone, and giving us lots of lovely recipes, ideas and running chat!

Like running, yoga is a great way of exercising without needing much, if any equipment so you can really do it anywhere. If you've been going to class and instructed properly, after a while you might feel confident enough to try your own sequence.

After a cramped 6 hour flight and a new bed my back was all out of whack, but I knew a little yoga would help. Especially when you can hold your yoga practice in the morning sun on your own pool-side veranda.

morning sunshine yoga

I have never done my own practice before without at least a YouTube video to instruct me. But I really loved it and made sure I did some of the poses I hate but would be good for me, as well as my favourites.

After just twenty minutes my back felt much better and I was raring to take on the day. A busy day of lying by the pool and going to the beach that is...

Happy Friday folks!

Running with a podcast - Crandon Runs Friday Photo #19

Unlike Sarah, I'm not a natural runner. Although I recognise the benefits (it's free, it's a great way of getting outside and I always feel fab afterwards) but like many people I find it hard to motivate myself.

I ran a half marathon many years ago (in 2hours30 - no I'm not fast, but hey, I bloomin' did it!) but talking myself into actually getting out and running is often the hardest part for me.

That's why I love podcasts.

Podcasts are a good way of getting you motivated, while also helping to improve your running technique, speed, stamina, or whatever you want to work on. There's bound to be one that suits your needs.

I first started using the free NHS choices Couch to 5k programme last summer. I had been going to the gym and doing yoga, but hadn't run properly for ages and thought it would be a good way to get back into it. The podcast was a little too easy to be honest (it's aimed at people who have literally never even been for a jog) but knowing I had to do three set runs every week as part of the programme was excellent motivation.

Now I've graduated to the 5k Plus podcasts, which are also free and focus on improving your speed, stamina and running technique. The music is also pretty good, the songs are completely unknown to me (I think they've used royalty-free tracks) but the tunes have a good beat so it's easy to ensure you're keeping up the pace.

Simply search 'running podcasts' in iTunes or wherever you get your podcasts from and you'll see there are plenty to choose from. Give it a try!

This is a guest blog from me (Katie Chappelle) while Sarah AKA Crandon Runs is on holiday.

If you're in Cardiff, you might want to follow my blog cardiffgirl.wordpress.com 

Cardiff Parkrun

Parkrun is an amazingly simple concept; Weekly, free, timed 5k runs around parks across the UK. Perfect for people who want to beat their PB, are looking for a social run with like-minded people or just need a reason to get out of bed and get their trainers on at the weekend.

Parkrun is a not for profit event, run by fantastic volunteers and it's completely free to take part, just register online. Print off a barcode (you have to print it, they can't scan smart phones) and they'll log your time and email it to you. Simple. 

Cardiff Parkrun takes place every Saturday at 9am, starting on the Taff Trail at Blackweir (next to the giant Tesco on Western Avenue) and running along the River Taff, looping back through Bute Park.

Cardiff Parkrun along the beautiful River Taff

After eating my homemade energy ball and downing a smoothie, I turned up ready to race alone with a podcast to keep me company. But while standing at the start line, trying my best to keep warm, I bumped into two of my old work colleagues, Nicola and Beth and Beth's sister. 

Hooray! It meant that my solo run became a lot more sociable and we jogged round the course in 34 mins, while managing to catch up on a good bit of gossip. And that's really what Park Run is about. Not gossiping (unless that helps motivate you, in which case gossip away) But Parkrun is about taking on a challenge with other runners, feeling that comraderie, with perhaps a dash of competitiveness thrown in. It would've been a huge mistake to do it alone with my iPod!

Finish line selfie with my fellow Parkrunners!

So to the course itself. The Taff Trail is absolutely beautiful anyway so to run around there is always lovely, no matter the weather. With more than 650 runners taking part, the path is a bit tight at the start, but it soon opens up with plenty of room for all speeds and levels. I do think there's an opportunity here for another park run in Cardiff though - further along the Taff Trail at Forest Farm or around Pontcanna and Llandaff for example. The demand is certainly there. 

I didn't record a PB at this weeks race, but I wasn't far off and a surprise catch up with friends while enjoying a scenic run made for a lovely morning. 

Chuffed with my time of 34:33 at Cardiff Parkrun

The timing of Parkrun meant I was home by 10am, plenty of time to enjoy a well-deserved breakfast of spinach, avocado and poached eggs on toast with an Americano. Heaven! 

My well deserved post-run breakfast

You can find out more about Cardiff Parkrun on their website.

From 8 February, Cardiff Parkrun will also be holding a weekly junior event for 4-14 year olds.

Sarah AKA Crandon Runs is currently on holiday.

If you're in Cardiff, you might want to follow my blog cardiffgirl.wordpress.com 

Goodness, Gracious, Great Balls of....Energy?! - Crandon Runs Friday Photo #18

Hello there! Sarah is on holiday and she's asked me to take over her blog while she's away. The power. And the pressure - this is an award-winning blog you know.

So for the next few days you'll have my random thoughts on running instead. Let me introduce myself, I'm Katie, Sarah's biggest sister and I live in Cardiff.

Confession; I'm much more of a 'brisk walker' than a runner, particularly when you compare me with Sarah's marathon efforts. But I do love a gentle plod around the park and it was actually me who got Sarah running in the first place.

Yummy homemade energy balls- the prefect pre-run snack

So what have I decided to write my first post on? Balls of course! By that I mean energy balls. If you're a runner you've probably tried energy balls, or at least heard of them, but if not, let me explain. Energy balls are basically little snacks made from protein-heavy ingredients - to give you a quick hit of energy pre-run, or a protein boost following a workout.

I first tried the pre-packaged variety you can buy in shops last year and they weren't really to my taste. Although the first bite tasted OK, they were dry and left that awful cardboard-y taste in my mouth that I've only ever experienced with energy bars and baby food (it must be some sort of preserving agent - yuck).

However I did find that the energy ball was a really good mid-morning energy kick, which didn't lead to the afternoon crash I'd get from something less healthy like a chocolate bar. I also noticed that my legs were not aching as much as usual after my workout, which I'm putting down to the protein hit.

Since then my husband Gavin and I have been experimenting with making our own energy balls at home. Deliciously Ella has some great recipes if you're not sure where to start (the cinnamon and raisin bites are so, so easy).

After much testing, we've found a recipe that we really like, so here's a very loose idea if you want to try them. I'd encourage you to play around with the ingredients and see what works for you, which is why the measurements are not very technical.

Ingredients:
A large dollop of peanut butter
A large dollop of almond butter
Chia seeds
Flaxseeds
A couple of dates
Small handful of sultanas
Handful of chopped almonds and peanuts
Desiccated coconut.
Method:
Whizz all the ingredients except the coconut together in a food processor until combined, you may need to scoop up a handful and squidge it together to make sure it sticks. Then roll into balls.
Dip each ball in the desiccated coconut and leave them to chill in the fridge for a few hours.

Hey presto! Lovely, scrummy little balls of energy.

The balls should keep in the fridge for around a week or can be frozen for around a month. Eat them whenever you're craving a snack, with a smoothie for breakfast or for a pre-run boost.

Basically add whatever you fancy - oats, cinnamon, different nuts and seeds, a scoop of protein powder if that's your thing post run. Just give it a try.

I'm heading to Cardiff Park Run tomorrow so will definitely be having one before I head out.

Sarah AKA Crandon Runs is currently on holiday.

If you're in Cardiff, you might want to follow my blog cardiffgirl.wordpress.com