October Half Marathon Group: Stay cool, and find your smile! 😊

[roseabi]

Hi Group!

How are you all getting on with your training? Tell us all about it 😊😊😊

There is a lovely, uplifting comment from Mr Fox on last week's post. Telling us about the fabulous time he had running his first half marathon on June 30th he said he has:

"found my smile again" 💗💗💗

I love that. And I know it's not always what we want to hear, but I find it can really help to smile when I'm out running. It helps me to pick myself up when I'm flagging - the shoulders relax and the feet lift a little higher, and people often smile back! Give it a try 😄

Here's a video that made me smile this morning:

youtu.be/ZUbaH5aKm6s(Not working as expected?)

Those T-Rexs look very happy, but I bet they're feeling a bit warm underneath 😲

Here's a few tips for running in warm weather - please share yours!!

★ First off - please don't worry if you're running a bit more slowly than usual. This is to be expected, and makes a lot of sense. Also, your effort is much the same and will pay dividends when the weather cools down again!!

★ Ease into your runs carefully - a longer warm-up (although you may not like to think about "warming"!) will help control spikes in your heart rate, and slow down the inevitable rise of your core temperature.

★ Take rests as needed. If you're doing intervals workouts you may want to walk your recovery intervals - that's fine!

★ And if you feel you need to stop - stop! There's absolutely no benefit in risking your health for any run. Go home, drink plenty of water, and rest xxx

★ Use sunscreen - apart from the obvious benefits, the cream will feel nice and cool on your skin!

★ If you can, run early in the morning, or late in the evening.

★ Find a shady path, and/or one near water.

★ Run on grass - it doesn't get as hot as paths do.

★ Take a drink with you.

★ Dress in loose, light-coloured clothing.

★ Think cool! Picture an icy scene in your mind; promise yourself an ice-cold drink or even an ice cream 🍦

★ Take a cold shower before you go out.

★ Throw water over yourself - I like to soak my cap!

★ Special roseabi bonus tip: Try a solo aquathlon! Seriously, I love to run straight after a swim without drying myself, and staying in my swimming costume (I have a tri suit now, but I used to just put a top and shorts on over my cozzie 😄) - it makes me feel really light and cool 😊😊😊

Cool running, all!!

roseabi xx

July 9th, 2019

OHMG: docs.google.com/spreadsheet...

HUHM Strava Club: strava.com/clubs/huhm

roseabi's Half Marathon Plan: docs.google.com/spreadsheet...

Previous post: healthunlocked.com/marathon...

[roseabi Ultramarathon]

HoagyM your plan sounds fabulous, I love the idea of totalling up the numbers of each different activity! And well done for the pastel colours - my plan does look rather gory 😄

[roseabi Ultramarathon]

SkiMonday well done, that was a great tactic to add the extra distance instead of trying to run fast in such heat! And I hope this post has answered your question 😊

[SkiMonday Ultramarathon in reply to roseabi]

Thanks Roseabi. I'm planning to go out earlier this coming Saturday so, hopefully it'll be a bit cooler.

[Hidden]

what's with Marc Bolan today? He's come up on my facebook feed too!

[David_G Metric Marathon]

Hi Roseabi, all is going ok so far🤞

I was hoping to run yesterday but just wasn’t feasible as I was travelling back from sunny Weymouth. It wouldn’t be a good idea to go straight from the motorbike to running either when I got home as I was already feeling a bit dehydrated under all my riding gear!🥵🏍

I’m doing a quick 5K this evening then 13-14K on Thursday, which is line with my plan.🏃‍♂️

I’ll then do a slow 5K on Friday as we’re doing an unofficial Parkrun at work. Should be about 30-40 of us so a reasonable turnout🙂👍

I’m marshalling at Lloyd Parkrun on Saturday morning so a full week of activities planned.

Happy running everyone🏃‍♂️🏃‍♀️🏆🥇

[roseabi Ultramarathon in reply to David_G]

That IS a lot of activities - nice one!!! Work parkrun sounds like a great idea - do you have them often?

[David_G Metric Marathon in reply to roseabi]

Hi, we do them once a year in a park near my office in north London. 🏃‍♀️🏃‍♂️We also have a virtual group of us from across the country who do (or aspire to do) Parkrun. We have a teleconference about every 6 weeks where we talk about all things Parkrun, individual achievements, issues or whatever people want to talk about!🙂 That seems to work quite well and keeps everyone motivated😊👍

[roseabi Ultramarathon in reply to David_G]

How cool!

[cheekychipmunks Half Marathon]

Hi roseabi, I’m back from hols and getting back on board with my HM training this week. Did PR on Saturday, a relaxed 5k with my dog this morning, then Thursday I’ll be off along the towpath for a longer run. I’ll probably aim for 12-15k, time depending. I also have a new hydration vest and bladder to try out. So many useful pockets! I’ve never used one, so I’ll need to make sure the coast is clear before taking my first drink! 😅😅

[linda9389 Administrator Marathon in reply to cheekychipmunks]

Depending on style, it may be worth considering a top with sleeves underneath for its first outing. I had some nasty chafing from the straps when I wore a vest top under mine in the heat!

[cheekychipmunks Half Marathon in reply to linda9389]

Oh yes good point Linda. I’ll be heading out super early, so hopefully I won’t be too hot with short sleeves. I always run in a vest in this weather. Don’t want chafing though. No way! 😖😅

[misswobble Marathon in reply to cheekychipmunks]

Oooh what fun 👍😃🥜🍪🥥🥨🍰🍼

[cheekychipmunks Half Marathon in reply to misswobble]

I know! I don’t know what to put in the pockets! The possibilities are endless. 😅😅

[roseabi Ultramarathon in reply to cheekychipmunks]

Awesome!

[misswobble Marathon in reply to cheekychipmunks]

Much experimentation and faffage to ensue. In out, in out .... 😁

Hula hoops if you have room 😋

[roseabi Ultramarathon in reply to misswobble]

Hula Hooooooooooops 💗

[cheekychipmunks Half Marathon in reply to misswobble]

Oh yes, love Hula Hoops! 😋

[Deals1 Metric Marathon in reply to misswobble]

Ooohhh never thought of hula hoops 😄

[misswobble Marathon in reply to Deals1]

Only a small bag, mind. Only for long distances too 😃

[roseabi Ultramarathon in reply to cheekychipmunks]

Lovely! Refreshed and ready for action 😊😊😊

I think bladders are great to drink from, although I do feel conscious that it must look a bit odd! I've had a couple of comments from strangers about the vest so far, but they were both along the lines of "you look like you mean business"! I'll take that 😄

[misswobble Marathon in reply to roseabi]

Yeah but for a Parkrun 🤷‍♀️

😁. Only kiddin

[roseabi Ultramarathon in reply to misswobble]

🤣🤣🤣

I'll try anything for a parkrun pb...

[misswobble Marathon in reply to roseabi]

I have accepted an invitation to run a 5k race so I have to practice. Parkrun beckons. Ours is dead stony 😖 three and a bit laps too 🤨. Good cake though 🤔

🍰😋

[cheekychipmunks Half Marathon in reply to roseabi]

Oh crikey, I’ll be your typical “all the gear, no idea” snail then! 🐌 😅

[Hidden in reply to cheekychipmunks]

It took me ages to work out there was a valve on the tube on mine. i couldn't understand why it wasn't delivering the fluid!

[cheekychipmunks Half Marathon in reply to Hidden]

Thanks so much for all this useful advice - I can imagine myself getting into a right state gasping for a beverage and not being able to get anything out! I’m going to have a play with it right now! 😀

[Hidden in reply to cheekychipmunks]

Yours might be different, but I would imagine they all follow a similar pattern technically 😊

[cheekychipmunks Half Marathon in reply to Hidden]

Mighty lucky I had a play Flick - I didn’t realise I had to twist the bite valve first and there was I starting to lose the will to live trying to get water out! 🙄Anyway I *think* I know what I’m doing now. Will find out tomorrow I guess! 😅

[Hidden in reply to cheekychipmunks]

Takes you by surprise that sneaky valve! 😂

[cheekychipmunks Half Marathon in reply to Hidden]

It sure does! 🤣🤣

[roseabi Ultramarathon in reply to cheekychipmunks]

Is it the Aonijie bladder?

[cheekychipmunks Half Marathon in reply to roseabi]

Yes, that’s the one. 👍

[Deals1 Metric Marathon in reply to Hidden]

I was the same. Have to turn n squeeze mine.. Spent ages trying to get liquid out!! 😂 😂. Never said that in instructions

[TailChaser Marathon]

I had a slight hiccup with another cold last week, which put pay to my strength and easy 5k day but I added more strength exercises to my gym session on Sunday. Thankfully it hasn’t lasted long and didn’t stop me doing Parkrun on Saturday.

My next challenge is to get up early enough tomorrow to do 14k as it seems to be the best time of day at the moment. Because of time restrictions, I haven’t managed anything over 12k so far which is a bit frustrating. Hopefully with end of term coming I won’t have to rush back from a run to make sure everyone has everything they need before they go to school/work!! I really don’t want to get up any earlier than 5am!! 😳

[roseabi Ultramarathon in reply to TailChaser]

I can't say I blame you!! Glad to hear you're virus-free again xxx

[TailChaser Marathon in reply to roseabi]

Thanks roseabi 🤗 xx

I did it!! 14k this morning! Thank you Katnap and the cat (who walked on me and purred loudly in my ear from about 4.30am) for getting me out of bed 😁 and my soaked buff, cooling me down when I reached my Tesco destination.

[roseabi Ultramarathon in reply to TailChaser]

Awesome - well done!!!

[TailChaser Marathon in reply to roseabi]

Thank you 😁x

[misswobble Marathon]

I ran straight into the sea the sea once, post knackering run on the Isle of Wight. I did take my shoes n socks off first though. I’d tumbled so was very grubby ☺️ A quick dip to cool off and wash my muck off, followed by grub and a giant mug of tea It was gorgeously warm and sunny so I dried real quick We have to grasp these opportunities for fun runs don’t we 😃

I ran home to T-Rex today. La la la la la la la, la la la. She’s my woman of gold and she's not very old ah ha ha 😃🏃‍♀️ 🦕

First run of my new half marathon/marathon planned ticked off ✅

[cheekychipmunks Half Marathon in reply to misswobble]

Oh wow, that sounds idyllic misswobble! I could dive into the River Avon after my long run - but seeing what floats down it sometimes makes it less appealing! 😖😖😖

[misswobble Marathon in reply to cheekychipmunks]

I dream of a swimming hole in my garden 😃

[roseabi Ultramarathon in reply to misswobble]

Wow, how lovely!!!

Yeah, T-Rex lyrics... 😄

Yay for ticking things off! xxx

[Sigered Half Marathon]

I’m still sitting on the sidelines waiting to start. Knees are recovering very slowly so I am going to book an appointment with the physio. I was supposed to be running the Adidas City Run this weekend but that’s not going to happen now. I’m beginning to think the half marathon in October is looking doubtful now too.

[roseabi Ultramarathon in reply to Sigered]

Sorry to hear this!!!! Poor you 💗 Hope the physio sorts you out xxx

[Tkaye Half Marathon]

Hi all, ended up doing some hill work on the treadmill in the gym, was ridiculously warm in there! I’m looking forward to the Brean 10k beach run Saturday so been taking it steady this week. It’s felt odd not doing my long run yesterday but very aware of not doing two long runs in a week, perhaps I’m being overly cautious but dread the IC.

[roseabi Ultramarathon in reply to Tkaye]

Fair enough!! Good luck for the 10K - it sounds lovely xxx

[UnfitNoMore Metric Marathon]

Recovered from the groin strain 😀 and came down with a heavy cold 🙁 so I’m not on my plan yet. Ran/walked parkrun on Saturday, but I can currently only run a couple of Ks. My resting heart rate is up by 15-20 from the usual, so I’m conscious that long runs are going to be super tough and short ones are keeping me fitter than not running. Feeling a little better today and am hopeful that I’ll at least be able to run a full 5k soon. Then it’s a reworking of the HM plan, which will mean less speed sessions I think.

[roseabi Ultramarathon in reply to UnfitNoMore]

Good idea - take it easy for a while xxx

[UnfitNoMore Metric Marathon in reply to roseabi]

Think I have it sorted now... not 100% over the virus but I can run 2k so I just hit up Nike for a plan based on my recovery mile pace as “race” and parkrun as my long run... and it’s given me 1.25 mile runs for the rest of this week (perfect) and next week is 1.25 and 1.75 then 3.0 (parkrun). Currently I’ll only reach 11 miles in training runs, but I know it will probably adapt before race day and even it if stays at 11 max, I should be good to carry on... if not I’m not going to be to proud to recovery walk a little before running over the line.

[Hidden]

I'm cutting and pasting from the post I just put up, since it's been a matter of tinkering and fine tuning to get the heart rate zones where they should be:

"I put my max HR up to 170. It certainly helped and this run was much more realistic, but it's still too low, so I'm going to take SlowLoris 's advice and put it at the max HR I experience when running - well, actually that's been 181 a couple of times, but I'll try it at 178 and see how I go, since that's the usual peak for me."

But all in all I'm really enjoying and benefitting from HR zone training.

[roseabi Ultramarathon in reply to Hidden]

You are fabulous xxx

[Hidden in reply to roseabi]

I am??? THANK you ❤️

[Dexy5 10 Miles in reply to Hidden]

I think I need to go back and read some of your posts Flick. My HR rises to high levels when running. This week I tried running at a pace where it stayed below 145 but it was so slow, UTS had to walk.

[Colinsmith Half Marathon]

Nice post Abi. I’m really enjoying my runs at the moment. Running etiquette can be tricky sometimes, particularly living in ‘that London’. I favour a respectful nod to at least acknowledge the shared effort. I’d prefer to smile and say hi, but especially with women you don’t want to seem like ‘that guy’. 😄So a nod it is! On my long run on Monday though 3 women came running past all chatting joyously to each other and they said hello; they looked so happy to be out running. Then an old chap wearing a trilby shuffled past with a stick and did this exaggerated running arms gesture and pointed and said something. I had headphones on so didn’t hear what he said, but I decided to take it as encouragement and gave him a thumbs up.

Current thought is to get past my next HM in September then start to extend a bit, maybe to 30km, so the leap isn’t so great if I want to push on to full marathon.

[roseabi Ultramarathon in reply to Colinsmith]

Oh yes, of course! I am lucky that where I live there are often many 10s of runners about, so it's all very normal - I've had high-fives from a couple of running strangers 😊😊😊 I know a lot of people get heckled (though the worst I've had was an old chap calling me a "fruitcake" 😄), but it's nice to get a little bit of positive interaction sometimes.

Ooh, that sounds like a great plan 💗💗💗

[Colinsmith Half Marathon in reply to roseabi]

I can understand some people not wanting to feel visible or ‘seen’ when they’re all sweaty and panting though! I bet I looked a right state at the end of my run home tonight.

I’ve never been heckled, but sadly I think this is a ‘pleasure’ mostly reserved for female runners. My most positive interaction lately was on my bike. I was indicating right on Tottenham Court Road riding against a flow of traffic. It’s almost always a war of attrition commuting on a bike, but this bus driver leant out of his window to give me a high five! Yeah, maybe he was taking the proverbial, and yes if I’d actually managed to hit his hand I’d probably have been knocked off as we were both moving (didn’t stop to think that at the time) but it did make me smile for the rest of the day.

[roseabi Ultramarathon in reply to Colinsmith]

That's brilliant!!!

[Dexy5 10 Miles]

Lots of good advice about summer running there Roseabi. Having done a slow 9k in a wooded area on Monday, I had an evening JogRunSprint along the prom which make me giggle. I’m sure I don’t look as fast as as I feel during that sprint. 😂😂 we’ll see if it helps parkrun tomorrow . I’m hoping to get up early next week to extend my 12k longest distance.

[roseabi Ultramarathon in reply to Dexy5]

Lovely!! xxx