Maintaining running fitness...

Over the last few weeks since my half marathon and marathon, I have really been taking it easy. I have been enjoying going for runs without any expectations on them. However, I have not been running anywhere near as much as I was when training and I definitely haven't been pushing myself in my running.

This morning I got myself geared up, strapped my wee buddy in the buggy and headed out for a buggy run.

There is actually a child in there, promise!

My stunning scenery - the sea is back there somewhere.

It was 8.30am and cray-zizzle hot and I chose to do a 6km buggy run with mega hills. I felt every bit of it and ended up having to walk some of the hills, and even that almost caused me to pop a lung! I was so tired at the turnaround point that I had to make an excuse of stopping to take photos for my blog to give me a rest!

6 weeks ago I was running a marathon, now I'm popping a lung!

I was running a marathon, now I'm popping a lung! Whaaaaat!

If you have no idea what I am on about, watch this video... My fave part of the whole movie, I cried laughing!

Anyway. This got me thinking about losing running fitness. I was so surprised at how hard some of my longer runs have been feeling. I can't believe that it has happened so fast too. Who would have thought that not running would cause you to lose running fitness?? If only you could stay as fit by sitting on the couch watching youtube videos all day!

So this brings me to some tips on maintaining running fitness:

1. If you can't run to keep up your fitness due to a running injury, try a high intensity workout like a spin class, excellent for fitness maintenance and it is less impact on your body than running.
2. You don't have to run for miles and miles like in marathon training but make sure you keep some hills in there and maybe even a few sprints every now and then to help keep speed, leg strength and fitness up.
3. Do some weight work to help you keep leg and core strength.
4. Change it up a bit by adding in some fun social sports to your workouts. I have been playing summer soccer and that is so much fun, and a killer workout with all the short sprints I do up and down the field (which is pretty much all I do out there).
5. If you have lost all motivation after a long time training for a big event then get a running buddy. This will help you get out there and it is a lot more fun running with someone else.
6. Don't lose your routine. Make sure running, or whatever exercise you choose to do, stays as part of your daily routine. 

And don't be hard on yourself. Remember you have just done a huge event, or recovered from an injury or come back after some time off (whatever it may be), so things aren't going to be the same as where you left them. You will have to work a bit to get it back but once you are into the swing of things you'll be running as good as ever in no time.

Now time to follow my own advice!!

Just on another note (and because I know you think my baby is as awesome as I do), my baby has been practicing his ninja skills and seems to be getting them down to a fine art...
This is how I have found him sleeping twice in the last week. I have no idea how he gets himself upside down in his smaller-than-average cot but I sooo wish I could have seen the whole thing!

How long does it take you to lose your running fitness? 

Any other tips on how to maintain it or get it back quickly?

Favourite time of year to run?

Breastfeeding and running...

Here it is folks, I am finally getting into some nitty gritty topics on my blog.

So many people have asked me about how I have managed to be a runner and a new Mum, and in particular, training for a marathon (which I ran when my baby was 8 months old). When I think about it, yes, it is/was crazy. But it is totally doable if you really want to. I have also had many people asking me about breastfeeding and running and how I make it work. My boy is now 9.5 months old and still exclusively breastfed.

After the marathon - he totally wants that medal!

Breastfeeding has had its up and downs, for sure. And planning runs around naps and feeds and babysitters is not always easy, but as I mentioned above, can be done.

When I first got back into running after having my baby, I was really worried about it affecting my milk supply. I was worried because my husband and I had both made the decision that our son comes first and if the running affects my milk (as I had heard that it could), then I would have to stop, or just scale it back - both thoughts which freaked me out... A lot! To not run would just be so hard but I had to do what was best for my son.

I made the decision that I was going to be able to continue breastfeeding while training for a marathon. I wanted to be a person who was opposite to popular belief and have running increase my milk supply. So I researched diets and got some advice as to what things could help. I took a couple of supplements such as brewer's yeast and complan shakes, I expressed to keep up my supply, I got plenty of rest (it helped that my baby is an awesome sleeper) and decided that I would not try to cut my calories to loose weight. Plus, as a new Mum and a runner, you need all the energy you can get so cutting calories is just NOT an option there! I had a diet that was very high in protein, which is great for increasing milk supply (and actually just a really good diet that any runner/athlete should have), ate lots of legumes, eggs, beans, fruit and veges, nuts, yoghurt, and more.

My milk supply was awesome (and still is)! I would have a few days every now and then where I felt like it was getting low, but then it would always come right back up again. I actually think days like that are fairly normal for breastfeeding mothers, running or not. And do these thighs look like they have been deprived of anything???

I would plan my runs around Fletcher's feeds. During the week I would feed him, play with him and then put him to bed and run on the treadmill while he was sleeping (or take him running in the buggy and he'd sleep in there). For my long weekend runs I would get up before him (this always seemed crazy to me, getting up BEFORE my baby), eat and get all ready so that I could just feed him and then head out the door. I would feed him when I got back and the timing would be perfect. Since he was about 4 months old he decided that he just did not really like the bottle (after being fine taking it for his first 4 months), which was another hurdle, but we have worked around that one to suit us all.

Don't get me wrong, I have had moments where I just wish he was on a bottle, but being able to feed him for this long has been so great for all of us. I am hoping to start weaning him soon and I am soooo looking forward to that!

I think the most important thing about being active and a breastfeeding mother is that you take really good care of yourself, as well as your baby, and that you keep a positive mind about your milk supply and your ability to feed your baby. If you think your milk is running out, it most likely will, but if you think about having a truck load of milk, then you most likely will too!

I am not an expert on this topic at all, and everyone is different. Do seek professional advice if you are about to start running after having a baby, but don't be deterred by people telling you it 'can't be done', or 'it's not good for your milk'. It may not work for you, but be sure to make up your own mind about that one and go with what you feel is best for you and your family. You are doing a great job either way!

And one last pic of my baby that I am sure is going to be some sort of sports superstar by the way he is sucking on that medal... 

The taste of victory maybe?

Mums (moms) out there, did you exercise/run whilst breastfeeding? If so, any other advice you could add? How did you find it?

 

How to prepare for a marathon: The week before

The week leading up to a marathon is a mixed bag of emotions. It's the week for you to get all your affairs in order. Oh, by this I don't actually mean go out and get an up-to-date will (hopefully you won't be needing to do that, that is), but I mean make sure you are fully prepared - mentally, physically, and any other way you can be.

That's right folks, preparation!

Here are few pieces of advice to help you get through that week and to prepare for the all-consuming marathon:

1. Get your gear sorted:
Know what you are going to be wearing, make sure it's clean, ironed, pressed, groomed, whatever it is you need to do for your gear, DO IT!

If I am travelling for a race I always take two of everything, just in case. Two sports bras, two pairs of socks, two tops, two bottoms - usually one for cooler weather and one for warmer weather. If it is going to be warm I'll wear shorts, if it is cooler I'll wear tights. Boom!

2. Have all your fuel sorted: 
The old 'never try anything new on race day' is molto importante when it comes to fuel. You want to know that what you are taking/using won't upset your tummy or make you feel terrible. And make sure you know how you are going to carry your fuel or where people will be along the course to dish out the gels/gummy bears/bananas or whatever it is you use.

3. Know exactly what time you need to be at the start line (the absolute latest you would want to be arriving), and therefore what time you will be needing to get up and leave the house/accommodation. Plan in things like needing to use the loo before you begin, warm ups, getting in the right pace group/corral. The last thing you want is to be missing the starting gun!

4. Know what you will eat the morning of the run and have it all readily accessible.

My race on Sunday starts at 6.10am so I'll practically be getting up in the freakin middle of the night! This means I will lay out all my breakfast things the night before and any drinks I will want to be having. Make sure you hydrate well the night before and morning before the race, particularly if it is going to be hot weather.

5. Carbo loading in the week leading up to the event:
This is many an athlete's favourite part of the training, the eating! It is definitely one of the perks of being a runner for me! But don't go crazy. Carbo loading does not mean you need to eat 5 bowls of pasta, 3 whole garlic breads, 10 donuts and 5 litres of powerade a day. NO! You do not want to get to the start line feeling heavy and sluggish!
It just means that you need to make sure you are getting in a good amount of carbs in your bigger meals (breaky, lunch and dinner) to stock up on your glycogen stores - about 25% more carbs than usual (my awesome friend told me that one today). Save the binge feed for after the marathon when you well and truly deserve to eat whatever the heck you like!

6. Be on your mental game. Prepare mentally:
The last 2-4 months (or however long you trained for) was the physical prep, now this week is for the mental prep. You have done all the hard work, put in the hours, the sweat, the tears, and maybe even some blood, and a few injuries to boot. So now is the time to get your head in the game. If you are anything like me, in the week(s) leading up to the marathon your head is a minefield. All the doubt starts creeping in and you are planning for a worst-case-scenario. DON'T DO THIS!

You know you can do it, you know you have trained well. I am all about the self-talk. I know it sounds lame and nerdy but it seriously helps! I will quote scriptures to myself, remind myself I am awesome have trained the best I could and that I am strong, fit and a good runner. I am a firm believer in this quote, as I have posted many times before:

Thought I'd throw this one in there too, for good measure

 And last but not least, here are two reminders for you (and me):

My all time favourite!

My marathon goal right thur!

 Anyone else racing this weekend?

Any good tips for the week before a big race? 

Favourite quote, verse or mantra that you repeat over and over? 

Go here to check out an article I wrote called '10 reasons why people run marathons' for a bit of humour.

Weekly Running Recap and how to run in the rain...

I started the week off a little under the weather. I never have day sleeps when my wee man is sleeping so you know that if I ever do, I really need it. Monday was one of those days. I was a little gutted to start the week like that but knew I needed to get back to feeling tip top before getting on to my week's running.

Tuesday, however was great. I felt much more refreshed and I managed to get in my 3x1600m repeats on the treadmill, doing 7kms all up. My repeats were done at an average of 7:40 pace.

Wednesday I had to take Fletch with me on my run so got in an 8km buggy run. Friday I did some cross training and Saturday was long run day... Ah the long run. Yesterday it was 20kms.

If you have followed my blog for a while, you will know I am not the biggest fan of running in the rain.

My run yesterday began in a very light drizzle, with no wind. About 7kms in it started to rain. Not too heavy, but heavier than the drizzle. I stopped at the 10km mark to part ways with my friend and then it started to get a bit heavier. By 15kms it was really pouring down and I was soaked! To the bone. By the end I was totally dripping... Awesome. I thought it would be fun to weigh my running gear and it came to 2.5kgs with all the water. It's like resistance training!

Post run - you can't actually tell how soaked I was though!

So how do you survive running in the rain?

1. Harden up - If you are going to do it then do it, don't moan and sulk about it and have a bad attitude. If you do that, your run will suck right from the start. 
2. Make sure you are dressed for the weather. Don't wear things that are going to make you weigh 10kgs heavier when they are wet, wear light fabrics that are not going to soak up every drip. If it's cold out and you want to wear a rain proof jacket that is a good idea (my first mistake is not even owning a good wet weather running jacket). 
3. Make sure that nothing you are wearing is going to chaff or rub you up the wrong way when wet - a big tick for tights over shorts in this situation. 
4. Wearing a hat is good to keep the rain out of your eyes and off your face and to stop your mascara running - if you are that way inclined (no judgements) :)
5. If you are not finishing the run at home, or it is a race, make sure you have towels and nice warm, dry clothes and shoes for the finish. You get cold FAST when you are in wet gear, no matter what the temp is.
6. Dry out your shoes properly so they don't get stinky and stay wet. Hot water cupboards are great for this. Remove the inserts (if you can) and you could even try stuffing them with newspaper to soak up extra water.
7. Be careful of any electrical equipment you have with you - iPods, phones, watches, etc. You don't want them to get water damaged or electrocute you (can that actually happen?). 
8. Be careful on your course, make sure you are cautious of slippery surfaces and watch your step - some fancy footing may be required.
9. Be proud! Even if it not the most enjoyable running environment, you are doing it and getting all the more tougher for it. This ecard sums up exactly how I feel about rain running:
   

   

   I'll leave you with this quote from a good friend of mine ;)

Touche!

 Do you enjoy running in the rain?

Any more tips you could add?

Did you run this weekend? Rain or dry?

P.S. Don't forget about the giveaway I have going on when you register for this race. Comment here or go to my facebook page to let me know you have registered and go in the draw. You can enter here. 

Some advice and encouragement...

Day 8, Wednesday: A piece of advice you have for others. Anything at all.

Here are some gems of advice that I have found from all over the show... Enjoy! x

 

 

 Just a few gems, all from here. What's your favourite piece of advice?