Off to Tiree

I'm currently on a plane heading up to Edinburgh on the first leg of my joinery to the isle of Tiree in the inner Hebrides. From there it's a drive, a ferry and a bike ride to my accommodation for a couple of nights. According to the Tiree Fitness website the island is "11 miles long, 6 miles wide, famed for it’s white sandy beaches, blue skies, unspoilt landscape, and no midges!" It isn't somewhere I knew existed until a few months ago. So why am I going there? I'm off to run around the island in my latest ultramarathon adventure. As usual I was talked into this, although it took minimal amount of persuasion.

My training for this has been managed by Performance Coaching, as has my training for everything this year. As such I've just sort of plodded through it, not giving it a lot of thought. It's become habit, automatic, to check Training Peaks for the sets for the week and work through them, and as such it feels a little as though I've sleep-walked up to this event.

Getting together my kit

That's not to say I don't respect the challenge and the distance, which is 35 miles across beaches, gravel tracks, dunes, sheep tracks, the occasional bog... I remember my experience of those at Gatliff! It promises to be scenic and enjoyable and I'll be happy to complete it.

My training diary for the last couple of weeks has looked like this:
Monday: Rest day
Tuesday: 45 minute run
Wednesday: 1h20 run
Thursday: 1h50 run
Friday: Rest day
Saturday: 45 minute cycle
Sunday: 30 minute run
Monday: Rest day
Tuesday: 1 hr cycle
Wednesday: 30 minute run
Thursday: 45 minute run

I've not done as much sand running as I meant to, but in general my legs have been feeling strong so I'm looking forward to seeing what I can do. You can bet there'll be a race report when I return!

Event Review : Big Dog and Doggy Paddle Swim

What little swim training I do is done in a pool. I keep meaning to go and swim in lakes for training and for the fun of it, but it just hasn't happened. But that hasn't stopped the majority of my swimming events from being done in open water.

When I was told about the Big Dog and Doggy Paddle swims taking place at Tri2O, I saw it as a great opportunity to try out my freestyle in open water. I opted for the Doggy Paddle swim, which was 1.5km rather than the Big Dog swim at 3.8km, as it's a distance I'm comfortable with and frankly tackling a longer distance with my fledgling freestyle was going to take me rather "out of my depth" so to speak.

The venue

This is the 5th year this event has run. Somewhat unusually for lake swims (in my experience) wetsuits were optional. The water on the day was 19.1C and I did toy with the idea of being brave but succumbed to the security of my surf suit, not actually owning a proper swim wetsuit still! The Tri2O centre and lake is near the Reading Lake Hotel in Berkshire with ample parking, changing facilities and a shop offering wetsuits and paraphernalia for sale or hire. Registration was quick and easy; you give your name and you get a swim cap and a number written on your hand. I was (not so) lucky 13.

There were a good number of entrants but not so many people it felt crowded or unsociable. Big Dogs were issued with red caps and had 5 laps to complete, Doggy Paddlers had yellow caps and just 2 laps to swim. After the race briefing the Big Dogs entered the water for their swim and 4 minutes later the Doggy Paddlers were set on their way. 

I've been in mass starts before and nearly always put myself at the back of the pack to avoid the churning, especially as I am usually doing breaststroke. On this occasion I put myself slightly further in to the pack, on the reasoning that I would have a little more space and speed with freestyle stroke. I made a decent start, by virtue of actually managing a few meters of freestyle before freaking out. I had no issues with putting my face in the water, even though I couldn't see anything in the water, but my arms felt restricted by the wetsuit and my breathing wouldn't settle. I maybe should have persevered, tried again after a few moments but was now last in the group and just wanted to keep moving so I quickly adjusted my goals for the event and got on with some breaststroke. 

The lake was a bit weedy on one side which, if I hadn't been doing breaststroke, would have completely freaked me out. I ploughed on and over took a couple of people, crossing the finish line just 3 minutes slower than I covered the same distance in the pool back in May. It was my fastest open water 1.5km and I was super pleased. There were many PBs that day, with the majority of the people I entered with obtaining times of sub 35 minutes. The event was manually timed so you had to shout your number as you came past the finish but a few days after the event you receive an iTab in the post to affix to your medal with your name and time on it.

The event cost £15 or £20 to enter, depending on the distance, and you get a fantastic medal, the iTab and refreshments afterwards. I've taken part in the night swim at Tri2O in the past which was also excellent. I'll be back next year for another attempt I expect only next time I'll try and train in the lake first!

Finishers medal

What are your tips for getting to grips with freestyle in open water, and mass starts?

Vik's Picks : August 2015

The end of another month and another round up of the things that have been my favourites for one reason or another.

1. I tried Skyr for the first time when I was out in Iceland on holiday earlier this year. It's a thick, protein rich yogurt that is incredibly popular out there but really only just entering the mainstream in the UK. It's been on offer in various stores and I've tried all the flavours on offer. The strawberry is pretty great but the honey variety has become my firm favourite. It's great as a snack, as a side to pancakes or desserts and with fruit compote for breakfast. My favourite combo has been with orange and ginger roasted rhubarb and flaked almonds.
2. I was determined to make some more recipes from the Skinny French Kitchen cookbook I own this month and have succeeded in doing so! Parsley and pomegranate cous cous was a delicious lunch, a goats cheese salad a treat of a dinner and baked eggs a comforting late supper. All the recipes are low cal and relatively easy to make. More inspiration to come I think.
3. A wonderful friend of mine bought me a long-coveted ashmei vest as a "starting your new career" present. This super soft merino and carbon top is a joy to run in and my top choice of top when I don't have to be in branded kit for work. Certainly smart enough to wear even when I'm not working out too!
4. As part of Tesco's Orchard scheme I was able to try Bioglan's Cacao & Flax from the super foods range, for free! I've never really delved into these sorts of things before but I will definitely buy this again, and maybe try something else from the range. I'm sure there are lots of specific health benefits (I've not read up on it) but on a basic level I've enjoyed using this in smoothies, pancakes, porridge and granola to add a chocolate hit and enhance the fruity flavours of anything else in the mix. Big thumbs up and recipes to be shared!
5. The latest toy I've introduced my RunFitUk group to has been a Reaction Belt. A reaction belt is used to help develop speed and agility. I use it with my group in pairs in a shadow game where one person tries to get far enough away to break the velcro connection and the other has to try to stay close enough for that not to happen. This belt from Adidas comes with three lengths of velcro strapping and two adjustable belts, giving me lots of options for coming up with new games.

Have you tried any of these type of superfood products? Any recipe ideas for me? What's your favourite piece of kit at the moment?

Super Food Pancakes

Pancakes for breakfast is something the Americans do well. Whether they're served with bacon or fruit, butter or maple syrup, they're pretty special and something we Brits are embracing too. There are countless ways to make pancakes and some are more reliable or healthier than others. This version, inspired by one over at Runner's World is just about one of the best I've made in my opinion.

The increasingly popular (in the health and fitness world anyway) basic banana and egg batter ups the protein content with ground almonds, good cholesterol with desiccated coconut and fibre and omega 3 from Bioglan's Cacao & Flax powder. This powder is a new product in my kitchen at the moment, something I've not bought before, or even considered trying. However as part of Tesco's Orchard scheme I've been able to try this for free and I'm now adding it to all sorts of breakfasts. It adds a hint of chocolate and enhances the fruitiness of my smoothies. Plus I know it's good for me!

Super Food Pancakes

Makes 4-6 pancakes

Ingredients

1 very ripe banana
1 egg
45g ground almonds
15g desiccated coconut
1 heaped tablespoon of Bioglan Cacao & Flax Powder
Large handful of blueberries or other fresh fruit of choice
Coconut oil or other cooking oil
1 tablespoon honey or maple syrup
1 tablespoon flaked almonds

Method

1. Mix the banana, egg, almonds, coconut and cacao & flax powder together in a mixing jug, bowl or processor. This should give you a thick batter, however if the mixture looks a little too thick, add a splash of milk (dairy or non-dairy, your choice).
2. Melt a little coconut oil in a frying pan and add large spoonfuls of the mixture. 
3. Cook for 3-4 minutes on one side, then flip and cook on the other side for 3-4 minutes.
4. Serve in a stack, drizzled with the honey or syrup and topped with the fruit and almonds.

Enjoy!

What's your favourite pancake recipe? How else would you use the cacao & flax powder?

Event Review : Stokes Scurry

The Stokes Scurry is a little gem of an event that I'm almost loathe to share. I've been trying to get to one for a long time which, given it's held monthly (except during Winter), is quite something and more a reflection on my diary than my motivation.

Held at 10am on a Sunday morning at Stokes Farm on the outskirts of Wokingham, the Scurry is a relaxed and friendly run around the fields of the farm. There's a choice of either a 2 or 4 mile run (1 or 2 laps) although occasionally there is a 5km distance instead. You do need to register in advance but you don't ned to decide on your distance until the morning of the event.

On the start line

There's plenty of parking and registration is easy. The atmosphere is a relaxed and sociable one with people returning to the registration point afterwards for tea, coffee and delicious home-made cake. And it shouldn't be a surprise, with an event on a farm, that there are free range eggs available for sale. I was a little unnerved when I arrived and on giving my name to the organiser was greeted with the words "Oh you must be the sporty one - four miles then?"... To be classed as "the sporty one" at a race makes you wonder about your reputation!

From a distance... looks as though I'm the only one in the event!

Your timing "chip" is a peg with a number written on it - suitably rustic and a system that seems to work very well. Although it's timed this isn't a race, unless you want it to be. Many people run this at the speed of chat while some leave you in their dust. I was somewhere in between which made it a little lonely but the rutted ground kept me occupied. The choice of distance means it's suitable for all abilities and ages, including children. The course is signed well enough that they don't need to be supervised too closely.

Having a zen moment

The grass had recently been cut which made the going easier and the ground was dry so road shoes were perfectly fine but trail shoes would be a benefit in wetter months. It's not hilly but there are certainly some gentle inclines. You'll pass fields of hens, busy laying eggs for you, encounter the occasional dog walker or horse rider, and forget for a moment that you're a stones throw from the M4.

The Stokes Scurry is on again in September, date to be confirmed, and although I know I won't be able to join that one, I will certainly be going again!

Do you know of any other free or inexpensive runs like this near you (apart from parkrun)?

Fitness in the Workplace : Wellness Incentives

The health and well-being of employees is something that companies are investing in more and more. It's no secret that when people are happy, healthy and feel valued, they are more productive and have improved job satisfaction. There are a multitude of ways in which companies can look after their employees, and it's worth thinking about these when you're considering joining a new company.

If I were looking for a new job, in particular with a larger company, these are the sorts of questions I would be asking and the kinds of offerings I would be looking for. It could sway my decision about accepting a job offer.

Food and Drink

Let's start with some basics. Does the vending machine offer some healthier options over crisps, chocolate and fizzy drinks? Is there a fridge, kettle or microwave available so that you could take your own lunch? Is there an on-site canteen with a variety of healthy pre-packed and fresh options?

The last big company I worked for had a Free Fruit Friday once a month, providing a variety of fruit to colleagues for free. Always popular!

Is there somewhere you can go to sit and eat, or is there a culture of working through your lunch break? Time away from your desk or immediate site of work makes a big difference to levels of fatigue.

Keeping Active

Many larger companies these days either have gyms on site or offer hefty discounts on memberships at local facilities. That's great but check whether they're supportive of you taking time during the day to work out. Will you be frowned upon if you get in a little later or take an extended lunch break because you've been on the treadmill, even if you make up the hours later?

Cycle schemes are also popular these days, enabling employees to buy a bike tax free or at a subsidised cost. But even if the company isn't large enough to afford this, are there perhaps running or cycling routes to the office? Are there cycle racks nearby? Are there showers or lockers on site?

Are there any active social groups e.g. lunchtime walking groups or after-work bootcamps?

I lead a weekly walking group on a Monday lunchtime in my local area.

General Well-being

Other incentives that I've come across in my working life are free work station assessments and provision of things like foot rests and specialist chairs, free eye tests, health check ups and facilities for booking massages on site. Soft seating areas and a "library" of books you can borrow to read in a tea break are easy to provide and their value shouldn't be over looked. Having time to relax, removing excuses for getting regular check ups and ensuring your workstation doesn't cause you discomfort are all small but important details in your working life.

A final incentive that I've always found inspiring is fund matching for charity. As so many charity challenges are activity based, this could be an incentive for you to tackle a bike ride, dance-athon, race or climb that you may otherwise not have considered!

What health and well-being incentives does your company offer? Is there anything that you would like to see?

Picnics, Presents and Paddles

It was my birthday this week. It wasn't a milestone, except in the sense that I now have to tick a different box in the age category on surveys, but it was lovely nonetheless. I started the day by teaching a class at the gym then a 10k run to earn my August medal from Virtual Runner. The rest of the day was spent the rest of the day with my parents, something I'm rarely able to do as I'm not in the habit of taking the day off work. It's one of the perks of being self-employed, that I can arrange my weeks to suit, to some extent.

Sprinkles on my breakfast smoothie

I got thoroughly spoilt with pimms cupcakes my mum made, a host of gifts wrapped so beautifully I almost didn't want to open them. Yes there was funky new lycra but also moomin-related items, a new rucksack for my new active lifestyle and vinyl - all bases covered!

My mum would give Mr Kipling a run for his money

It rarely rains my on birthday so we'd planned a picnic at Buscot Park followed by a wander around the house and gardens. However this year it did rain so we picnicked in the car before exploring, cloaked in raincoats. All in all it was a lovely day, rounded off with a meal at Jamie's Italian.

Car picnic - home made blue cheese, pear & walnut tarts

I'm now into my second week as a self employed Personal Trainer and it's still taking some getting used to. I'm building a routine and spending a lot of time planning sessions. I've been in talks with my council this week about providing a Back To Fitness Scheme which has been super exciting and also taken quite a bit of my time in organisation. I have a lot more flexibility in what I do when which does seem to allow me more time to train. My week of activity has looked a little like this:
Saturday: parkrun
Sunday: 4 miles at Stokes Farm Scurry (review on the way), a further 5.5 miles afterwards, metafit
Monday: Monday Mile
Tuesday: Rest day
Wednesday: 10k run
Thursday: 1500m open water Doggy Paddle swim (another review on the way)
Friday (planned): 1.5hr run, 1hr cycle, boxercise class

Midweek bling!

My diet hasn't been particularly great this week, due to birthday cake and meals out, but it's no big deal, I'll just draw a line under it and stop eating cake! I've got a fridge stuffed to bursting with fresh fruit and veg at the moment so there's no excuse for not eating well. I'm definitely more conscious of what I'm eating and doing now I'm self employed. 

From September I intend to revive these "Life and Training" type posts as I enjoy writing them and both elements are very different for me at the moment so hopefully you'll enjoy reading them too.

Do you take your birthday off from work? Are you doing any virtual races over the summer? What's your favourite picnic food?