Post-Workout Snacks

Food! My favourite subject. I run to eat and I eat to run (other exercises also feature). I have my tried-and-tested pre-long run or race breakfast of choice which consists of a coffee and either overnight oats or porridge with banana and nut butter. And as I've learnt through some rather scary, wobbly experiences, post-exercise fuelling is also vital.

My go-to replenisher for post long runs is a chocolate protein shake or milk. It's easy to consume if I can't face real food and has a great carbs to protein ratio. A ratio of 3:1 carb to protein ratio is favoured for lean muscle mass and endurance work and it's important to get this in fairly quickly to optimise recovery. I also turn to things like protein bars, nakd bars, nut butter on rice cakes and the odd cheese sandwich as sometimes I need something savoury after the sweetness of energy gels. 

American company Nuts.com have sent me this cute infographic with a few more suggestions for post-workout snacks. I think I may try edame beans sometime as a recovery snack as I love them anyway. Nuts have an overwhelming selection of foods including healthy snacks and high-protein snacks and do ship to the UK but it's worth checking out your local stores for interesting snacks too. Lidl and Aldi, for instance, often have good value nuts and seeds for making your own trail mix, and Holland & Barrett have some great new snack lines. Companies such as The Protein Works or MyProtein have great deals on whey protein, bars and nut butters. It's personal preference but great to get more inspiration than the standard post-race banana!

What's your post-workout snack of choice? 

It's The People

It's often said that it's the people around you that really make a job enjoyable. I certainly found this to be the case when I worked in an office, enjoying the assignments more or less depending on the team, and find it still holds true as a self employed personal trainer.

These days I mostly work directly with my clients and it's these diverse individuals that make my day, rather than with a team behind the scenes. In some cases I work with groups (RunFituk, Back to Fitness) and the banter and the way the group interacts is wonderful. But the vast majority of my time is spent with one or two clients at a time and it's the best fun. When you choose a trainer to work with, you have to get on with them, so it stands to reason that I get on with everyone I've been working with longer term. If a client and I don't gel, then maybe I'm not the trainer for them. There are plenty of us with different approaches after all, and that's absolutely fine. But no matter what else has been going on in my day, I always leave my sessions feeling uplifted and that's totally down to the people.

We chat quite a bit in my sessions, I'm certainly no sergeant major, and everyone has different topics they enjoy talking about. One of my clients chats a lot about foreign TV shows but we've also recently started discussing the merits of planting from seeds versus plug plants, as Spring approaches. Comparing experiences of different potato varieties in-between sets of dead lifts is quite surreal. One of my twice-a-week clients frequently shares notes on yoga classes, cake recipes and what's worth buying in the latest Sweaty Betty sale. And some of my clients have catchphrases that make me giggle. "What... now?" is a frequent exclamation from one person, after I've explained the next set, perhaps ever hopeful I'll suggest a cup of tea first.

And of course it's always great when a client turns up with a story about how they were able to get that dress done up this week, or that someone commented on their newly-found muscle definition.
It's these little things that I look forward to and that give me joy. When my beginner groups tell me about how they were able to manage a longer walk or one of my run group earns a new PB or feels confident enough to set a new goal I'm lifted.

The work I do now is about people, and I'm lucky to be able to work with such wonderful individuals.

Vik's Picks : March 2016

Nothing helps the motivation like a bit of new kit... or indeed cake! I may not have a Spring marathon in the pipeline like so many others, but I've had plenty of other challenges so it's no wonder both feature in my picks this month.

1. I try my best not to make implies buys but when I saw these 2XU Compression tights on display at the Surrey Half Marathon I managed to at least wait until *after* I'd run the course to buy them. In my defence they were on special offer and in a really cool colour way so I treated myself. They are really comfy for both recovery and training runs (and don't fall down despite lack of drawstring) so two thumbs up here. 
2. Continuing in my resolution to cook from a different cook book each month, this month I chose Delicious Days, a book I was given as a gift some time ago. I'd marked a number of recipes to try but my favourite so far has been the simplicity of the Blueberry, spinach, goats cheese and cous cous salad!
3. Given the amount of swimming I was doing this month for Sport Relief it became clear I needed a second swimsuit that actually fitted! My Adidas one had worn out but I'd bought one from Speedo before so stuck with the tried and tested and sought out another Powerback Swimsuit in this funky pattern. I've felt very empowered in the pool! 
4. Yoga is a really important part of my schedule but my work sometimes means I cat make it to class. Since my Yoogaia trial expired I started looking further afield for free class and have been really enjoying Bad Yogi's free yoga classes. The free sessions are only about 10-15 minutes long but perfect for tacking on to some sun salutations and addressing some trouble areas like hamstrings for runners.
5. Finally, a few treats have been in order. I was lucky enough to win some Eat Dark Matters brownies a little while ago and was delighted when a box of six vegan Oreo brownies arrived through the post! They are suitably gooey and delicious, PLUS totally freezable! Perfect for keeping on hand to satisfy "swumger" and "runger". I am totally ordering some peanut butter ones next!

What's been your training treat of choice this month? Any new kit purchases in the run up to events?

Berkshire Fitness Scene : Clubbercise

I'm still on the look out for new and interesting classes in the local area as I can't believe that London has all the fun. Clubbercise isn't necessarily that new but it's new to me and classes have only recently started in my immediately local area so I was delighted to have the chance to go along one Friday night and try it out.

"But what is Clubbercise?" I hear you cry... Well it's a dance-style aerobics class featuring easy-to-follow routines involving glow sticks to club set to dance music from the 90's to date, in a darkened room with disco lights. It's quite the experience. You don't need to be able to dance to take part, just about anyone can take part and because it's dark, if you do happen to make a mistake, it's unlikely to be noticed.

I arrived for my class quite early and saw a bit of what went in to setting up. I also got to have cuddles with a cat that had found it's way into the school hall. From the way it seemed completely unfazed by the class to the extent that it was rubbing around the instructor's legs on stage, I reckon it belonged to the school.

Cool for cats

Quite a crowd of ladies gathered for the class of all ages, abilities and in varying degrees of bright lycra. It was a really friendly atmosphere and it felt a bit like a girl's night out. Our instructor took to the stage and the music started. Instructors get some say in the music they select and it was gratifyingly 90's all the way; Can't Touch This, Ecuador... it was a real blast from the past and I found enough breath to sing along. The tracks roll into each other so you get very little rest, just two real pauses to get a drink and have a breather. The routines start with the very basic moves and build up in intensity so you can choose how much energy you want to give and how much you want to jump around. I went in all guns blazing I'm afraid, as I love this style of class and have a little bit of background in dance.

If you're expecting to learn a routine, then you would be a little disappointed. There are steps, but it's more along the lines of Zumba, where you pick it up as you go, following the instructor, rather than being given lots of verbal cues and having it broken down a lot. But go in with the right sort of expectation, a positive attitude and a willingness to have fun with it and you'll be just fine.

My local class cost £6 plus in initial extra investment of £4 for a pair of official multi-setting, battery operated glowsticks which are compulsory for the class. They'll last you around four 45 minute classes and replacement batteries are quite cheap so I didn't feel it was a big price to pay. I really enjoyed the class and although I know I won't be able to go every week, it's something I will make the effort to do when I can. It's completely different to training, lighthearted and FUN!

Have you tried a Clubbercise class? Got a favourite track? 

Event Review : Swimathon 2016

Spoiler alert.... I did it! I completed my 2.5km Swimathon for Sport Relief, all with front crawl, and if you don't mind I'm going to feel rather pleased with myself for a moment. January 2015 I could barely string six lengths of front crawl together and I certainly never thought I'd be able to tackle 100!

I'd signed up to to Swimathon as part of the Get Berkshire Active virtual Sport Relief / This Girl Can Team and enjoyed swapping training notes with Vicki and encouraging my other team mates in there disciplines. I was impressed with the pre-event organisation compared to the previous year. I received a pack through the post with information of what to expect in general and plenty of fundraising material. I'd chosen Bracknell Leisure Centre as my pool this year, having heard good things about it the previous year and having been rather unimpressed with the organisation at Carnival Pool. In the weeks leading up to the event I received an email from the pool asking me for some extra information about my pace, expected finishing time and whether I needed a lap counter, so that they could best plan the day to prevent over crowding. Then in the week beforehand I was emailed again to ask if I could start at 2pm rather than 12noon... not really! Neither was I sure that I could manage the 11am time but to their credit they were very accommodating and I promised I would arrive as early as I could.

I hadn't been feeling great in the lead up to the event, suddenly coming down with something that left me both congested and with a streaming nose around Thursday, but I took myself to Clubbercise on Friday evening instead of TVT swim training, had an early night and liberally sprinkled olbas oil around and about. I skipped running parkrun on Saturday morning in favour of marshalling, so was about as fresh as I could be. It was a landmark run for a few friends so there was cake and I did partake of some particularly sugary cheesecake which left me with the biggest sugar high I'd had in ages.

Pre-swim cheesecake... probably not the *best* choice.

On arrival I made my way to the changing rooms and was greeted by a very cheery girl who signed me on, checked if I needed a lap counter and gave me a swim cap. I was poolside by around 11:15am, shaking hands with Kathy, the organiser, and being introduced to me lap counter. There were six lanes of swimmers, a water/squash station and tables full of water bottles and medals, all labelled up  for finishers. Somewhat different to last year! I waited for the chap in my lane to finish his PB attempt and then set off. 

Getting ready to go poolside

I had the lane to myself for a while which helped me to set a good steady pace for the first 20 or 30 lengths. There were only ever three of us in my lane at any one time, and we were quite well matched for speed so I never felt rushed or frustrated with pace. The first half went fairly quickly, helped by the pop music coming over the speakers. At 50 lengths I stopped for a quick drink and a pause then ploughed on. 60, 72, 86 lengths... I was getting closer and my arms felt fine. I wasn't getting bored like I used to in training, probably because I was just getting on with things. I misheard my lap counter at one point and thought I had just ten lengths to go but it was more like 16... I'd sped up and was deflated when I realised I had more to do. But I got there, in 1:04:59! I could have swum quicker, I'm sure of it, but that was never the challenge for me, the distance was enough and I was so happy to have managed my challenge.

I thanked my lap counter profusely, shook hands with Kathy and thanked her again, collected my water bottle and medal and hit the showers.. The little handwritten tags on the bottle was a really sweet touch, and it was these little touches that made all the difference to the whole experience. Unfortunately I didn't see Vicki for her 5k swim(!) but I'm looking forward to hearing about it when I see her next. People were still arriving as I left, being greeted just as cheerily, and I was home in time for a (big & healthy) late lunch.

I had a great time at Swimathon this year and would recommend it as an event to anyone. There's a distance for all, no matter what your ability (there are team options) and it was only £12 to enter so very affordable too.

I want to thank Kirsty at Get Berkshire Active, Kathy at Bracknell Leisure centre and all the volunteers who helped to put the event on and made the day run so smoothly. And I'd like to congratulate everyone who completed a Sport Relief event at the weekend, whether it was a run, walk, cycle or swim, whatever the distance. You've challenged yourself and helped to raise money for a good cause. Please be suitably proud of yourself and stay active!

Swim, Said The Mama Fishy, Swim If You Can

When the clocks strike noon tomorrow I will be starting my Swimathon. I'm nervous, worried that I've not done enough preparation, that I'll make a fool of myself, that somehow I won't do "well", whatever that may mean.

It will, of course, be what it will be. I'm a strong enough swimmer to be able to do the distance and really the only thing that can go wrong is that I start to panic in the water. No one is relying on me, I haven't set myself a time target, people will be able to overtake me if need be and there are sides to hang on to if I really need the rest. I've done all the training I can do. Fitting in swims had been tricky and I know I've swum less than some of my fellow Swimathon ladies (even if they are doing longer distances) but I've done what I can without getting stressed out about it. Staying on top of my running during the past few weeks has been important too so they've needed equal priority.

My training during the week commencing March 7th was as follows:
Monday : 5 mile run & Boxercise
Tuesday : Rest day
Wednesday : Rest day
Thursday : Swimming (2000m ish) & Yoga
Friday : Swim training (1300m) with TVT
Saturday : 7 mile run
Sunday : Half Marathon

The water was cold in the pool on Friday night and I very nearly gave up on the session a couple of times, but was glad I stuck it out in the end, treating myself to a dip in the jacuzzi afterwards to warm up. Coach Lynn was quite complimentary again. Apparently my swimming is very "balanced" although I have no idea what that actually means. I quite often catch myself not using my legs much in front crawl which I suppose is no bad thing for triathlon training but I'm not sure it'll do me much good tomorrow.

This week my training has consisted of:
Monday : HIIT
Tuesday : 3 mile run
Wednesday : Boxing training & Yoga at home
Thursday : Swimming
Friday : Boxing training & Clubbercise

Looking back over this I suppose it's no wonder I've been feeling a little tired. Things haven't been as well planned out as they could have been but I'd promised to lead a 5-7 mile run on the Saturday when perhaps I shouldn't have, I really wanted to try Clubbercise, and although one more swim earlier in the week would have been great it just wasn't possible with my timetable. Yoga has been non-negotiable; it helps to preserve my sanity and headspace. I'd intended to run 6 miles on Tuesday but I was feeling bodily tired and although I got myself out of the door the heavy legs and sick feeling in my stomach made it too easy to call it quits early. I guess I needed to rest that day really. At least I made the decision to marshal instead of run parkrun on Saturday morning!

So this is it. let's see if this girl can!

Event Review : Surrey Half Marathon 2016

Another weekend, another half marathon! Or so it seems at the moment. This time it was the Surrey Half Marathon, an event I first ran back in 2014 but that I was tackling this time as a pacer for Race Pacing and Xempo. Some things haven't changed; it was still easy to park, there was a buff in the race pack, music on the course, plenty of spectators, bottles of water at the aid stations and a hefty medal at the end. But plenty was different, not least the course and the weather!

A chilly, overcast, 4 degrees sort of morning hung over me as I scoffed mocha overnight oats in the car which I'd parked a 5 minute walk from the race village. Upon arrival, I found the Xempo tent, collected my race pack, met my fellow 2h20 pacer (who I happened to know from Farnham Runners back in the day) and generally prepared myself for the race ahead.

A forest of flags

There were plenty of familiar faces at the start, a few greetings from people who knew of me as a pacer and lots of good lucks exchanged in the start area. A controlled and steady start saw us underway in good time and we soon settled into the pace I would try to maintain for 2 hours and 20 minutes. It was good to be on the move, warming up slightly but glad I'd worn a base layer under my t-shirt. The first few miles were quite uneventful, save for a band and a water station (no gels this year). We met a few undulations and before long we were heading into a long section where the faster runners were returning in the other direction. I tried to shout encouraging words to those on the other side of the course, waving at friends Nic and Hayley as they shot past. My group seemed in good spirits and I was really enjoying myself.

Somewhere around mile 5

There wasn't as much distance between my fellow pacer and I on this occasion, which I was thankful for as it meant that when mile markers started appearing much earlier or later than expected, we could check with each other that we were still on track. One of the latter markers was almost a full quarter mile out by my watch - this makes for very nervous pacers!!

Photo thanks to Stefan Klincewicz - mile 7

The uphills started to seem more uphill but where there is up there is also down, thankfully. The sun burnt through the clouds, I'd managed to shout and wave at my housemate and her friend who were doing their first half marathon (Anita on a sprained ankle), a brass band were playing Get Lucky, and all was right with the world. We cruised in to the finish with 2:19 on my watch and with a couple of new PBs to boot. Water, banana and Battle Oats in hand, medal weighing me down and rubbing against the already sore patches of skin on my neck from the backpack used to carry the flag, I went back to the Xempo stand to report back and collect my belongings, congratulating finishers as I went.

Pacing left me with a fuzzy feeling inside. It buoyed me, to know I can run steady, to know I have far more in my legs than the pace I ran and to have helped others achieve their goals. Another successful race, and one I would allow myself to be talked into again. I've no more pacing events in the diary for the time being but I really hope I get the chance to do it again because I've had such fun.

Did you run the Surrey Half? What was your experience? Did pacers help you at any other events over the weekend?