Aqua fun

Following on from my last post, I have been reading a lot about how Aqua Jogging can help to maintain running fitness and to build back up through/following injury. As I spend so much time in the pool anyway, I thought this could be a great way for me to add-in another activity whilst easing back on the road running. I bought myself an Aqua Jogger belt online, not really knowing where to start – there are so many different types, some of which cost a small fortune. I decided to go for a slightly cheaper one, not knowing if I would actually like it or how much I would use the belt.

When it arrived I was a bit surprised at how big it was and wondered how on earth I would carry it to the pool on my bike (I came up with a fastening-it-around-my-rucksack solution, though I’m sure it must distract drivers)! Before I braved wearing it at my local pool, I was lucky enough to spot a woman using one during a visit to Crystal Palace pool. Chatting to the lifeguard, he said they had some there and would I like to try it. In at the deep end (literally), that’s the way!

Once I’d got over the weirdness of moving very slowly through the water, very slowly, I quite liked it. It’s definitely a great workout and you can play around with the intensity, creating a kind of aqua fartlek session. After my initial dip, I took the belt away with us on a break and used it in the pool there every day.

Aqua Jogger

Some tips:

  • Make sure you fasten it really tightly (kind of difficult, but worth the effort), so it doesn’t ride up in the water
  • Use the belt in the deep end, so your feet are not touching the bottom
  • Go in the slowest lane possible and smile politely as people give you funny looks
  • Imagine you are rolling a barrel underneath you, creating a nice pushing action, your feet dorsiflexed
  • Drive your arms hard, as you would out of the water, but don’t use them to pull you along

I had a meeting in town last week and, remembering that the Serpentine Lido is now open for the summer, I packed my kit. What a treat! I strolled along the edge of the lake, enjoying the view of the new Christo installation taking shape (I wonder how this will impact on Swim Serpentine…).

Barrel stack

As always, I like to take a photo of these signs and have a little chuckle to myself…

No swimming!

I am always delighted to slip (sort of!) into my wetsuit and step over the bridge that crosses the path below, people looking up, possibly wishing they were going for a swim, or maybe thinking ‘nutter!’ Easing into the water, I went through my pre-open-water-swim routine, let a trickle in, roll onto my back, enjoy the view of the sky, turn over and blow some bubbles. The water was surprisingly warm, so it wasn’t too much of a shock to the system!

I found myself feeling confident straight away, so went straight into swimming lengths of the 100m stretch. I have had a cough recently, so this, combined with the slightly restrictive feeling of the wetsuit, found me wheezing and pausing a fair bit! It reminded me that I need to keep practicing in the wetsuit, it is a very different way of swimming and takes a bit more upper body strength. Up and down I went, occasionally pausing to allow a coot, goose or swan to glide by, looking up to remind myself where I was and, once I had completed my goal distance, flipping onto my back to look at the clouds. Bliss.

Happy swimmer

The view from the injury bench

That’s right, I’m still sidelined by injury and no closer to knowing what my injury is and how to deal with it. The appointment I had with a consultant back in April was cancelled during the clinic, I got as far as going for an x-ray, then was told the clinic was cancelled on my return to the department. Yes, this was incredibly disappointing, having waited a long time to get to this point. I am currently waiting (impatiently) for my next appointment in June.

So how am I dealing with this? As a coach, I always say to people that they need to take care, rest, respect their body and, if they are injured, a good way to keep in touch is through volunteering. I have continued to volunteer at parkrun, I have been at the edge of the road (or pool) for many races, I volunteered on the baggage trucks at London Marathon and I continue to clap, cheer and holler for my friends as they fly by, smiles wide and hands in the air.

One of the good things about this approach is staying in touch with your community. I enjoy the post-run coffee and catch-up and this is as important to me as the running itself. I have been finding  myself feeling a little sad recently though, as the injury blues kick in and I miss that incredible endorphin rush that comes from pushing yourself hard and hi-fiving your fellow athletes, knowing you have given it everything.

I am keeping it all ticking over, but I can feel my run-fitness seeping away, as I huff and puff, trying to hold a conversation. I am running twice a week, leading my GoodGym group runs, which are a stop-start sort of run, that I just about get away with, hobbling and wincing along the way. I am continuing to enjoy pushing my limbs to be a little more willing at More Yoga and I am, of course, dipping in and out of the water when I can.

A couple of weeks back I went along to London Royal Docks Open Water Swimming. I have been here before, a couple of years ago, when I had a little panic because the ladder, used to lower yourself into the water, was broken and we had to jump in. I did eventually overcome my panic and schlumphed in with some encouragement from the lifeguard, who was incredibly patient! This time I decided to join a coached session, to ease myself (literally) into the open water season.

Cable Cars

The open water swim area is pretty easy to get to, just a short walk away from Royal Victoria DLR station. If you want to make an entrance, you could opt for the cable cars, which land just next to the water.

Watery expanse

This view is what greets you as you approach the area, pretty huge isn’t it?! Having been before, I knew that I would only be touching the tip of this vast waterway, so felt reassured rather than intimidated. The coached session was great, with a few of the people having entered events such as triathlons or open water swims, feeling the need to try out wetsuits and get used to the cold (which actually it wasn’t really, my toes were still pink when I got out!). First of all, we paddled about in the water, acclimatising, allowing a trickle of water to enter the neckline of our wetsuits, before turning onto our backs to float and onto our fronts to blow bubbles.

As our confidence grew, we swam out to the first buoy, where we were shown some techniques for going around a buoy, which was a lot of fun. We also attempted a group start, clustering together to see how it feels to swim so close to others and get a sense of how a race start might feel. By the end of the session I had found my feet, as it were, knowing I can now go on and enjoy the open water by myself. I do think my panic will only really subside if I keep on going, spending time in the water, getting to know my ability and building confidence to do my upcoming events justice (I’m entered into the two-mile Swim Serpentine again in September).

With my wetsuit warmed up and ready to go, I’m looking forward to dipping into the Serpentine Lido, more of the Royal Docks, some sea swimming and I would really love to try out the ponds at Hampstead Heath. Here I go on another open water adventure!

 

More Yoga

Yes please!

I am still running, albeit in a keeping things ticking over kind of way, leading my GoodGym runs and with the odd parkrun here and there, to test myself. My knee is still painful and swollen, so I visited my GP recently and asked to be referred to a consultant (appointment in a month’s time). I have realised that I need to think long-term and look at activities that will support my running, by increasing strength and flexibility. You can see how I’ve been working on the strength aspect here and, to increase my almost non-existent flexibility, I’ve been doing some yoga and pilates classes.

Recently I was cycling through my local area and spotted an interesting-looking building with a big stylised water lily image and ‘More Yoga’ in big letters on the front. It didn’t look very open, so I kept on pedalling and looked it up online when I got home. It seems there are studios all over London and the reason it looked closed is because the studios don’t have a reception and just open during class times, thus keeping the cost down. They also have just a few changing cubicles and one loo, with pared back decor (which I quite like!) and simple styling.

Special offer

I have been wanting to do pilates for a while, having studied it back in my dance days, but was struggling to find a class that was close enough to home but also fitted in with my schedule (there are some great classes locally, but not at times that work for me right now). I pondered the website for a while, before signing up to a ’20 days for £15′ offer and promptly heading to my first class.

Looking back over my class history, I can see that I’ve taken seven classes so far and I have enjoyed all of them. Each has been different (there are all sorts of yoga styles to choose from and a few pilates classes too) and all of the teachers have been great, really friendly, supportive and clearly experienced and professional (I like that they bring their own personalities into the class, giving each a very different feel). I would say my favourite classes so far have been ‘More Flow to Restore’ (which I did with snow falling outside last week!) and More Power Pilates, where I *really* worked out how to engage my core! Yesterday I was in a restorative session, using blocks, bolsters and blankets to support stretches that were held for around ten minutes each…blissful! The only criticism I might have is that the studio could be a little warmer, my hands and feet were cold and I think it’s important to feel warm when you’re moving into deep stretches (there are big blankets that you can wrap around you, which is helpful, but not always appropriate).

Signing up

My 20 days will be up this weekend, so I need to decide whether I want to continue and sign up for a longer period. There are all sorts of membership offers (I’m a little overwhelmed to be honest!) and you can also buy a class pass, which can be used over a set period of time (I notice you can even get annual membership now, but I’m not sure I’m ready to commit!). If you want to find out more, click here and I would definitely recommend doing the twenty-day option, I have found it a great way to get a taster of the different teaching styles and see if I can fit it in to my schedule.

Namaste!

 

 

Speedflex review

A few weeks ago I was given the opportunity to try out Speedflex. Given that I have been challenged by injury in the past few months, I have realised that maybe strength training is the thing I need to focus on more right now, if I’m to get back to my full running fitness again. So…

What is Speedflex?

Speedflex sessions are high intensity interval training, led by a personal trainer, using a combination of resistance machines and cardio work to really get your heart racing. The Speedflex machines respond to the force that you exert, meaning anyone can use them without having to adjust the different elements, this makes it an easily accessible class for beginner, right through to fully fledged gym bunny.

Class in action (photo credit Speedflex)

What happens before a Speedflex class?

First of all you will have an induction with a personal trainer, they will show you how to use the machines safely and confidently and how to get the most out of  your workout. My induction was just before a class, with one other person, so lots of attention from the instructor, who was knowledgeable and friendly. I have used lots of gym equipment over the years, so feel quite confident anyway, but I was coming to these machines with no prior knowledge and came away feeling ready to go for it.

Personal trainer (photo credit, Speedflex)

Body Composition Assessment

One option offered at Speedflex centres is the Body Composition Assessment, which is basically a health check to look at fat to muscle ratio, water levels and levels of visceral fat (the fat around your internal organs, the hidden fat). These are measured by standing on a fancy machine, whilst gentle electrical currents are sent through your body (I was totally unaware of any currents while I stood there!). It turns out I am in tip-top condition (phew!), which gives me a great starting point for a strength training programme. You could choose to reassess after a period of time, to get a sense of how you are progressing and see the results of your hard work.

What does a Speedflex class look like?

I have done two classes now, one thirty minute class and one forty-five minute class. The thirty minute class was during lunchtime, so busier than the second class I did. In both sessions I found the instructors friendly, welcoming, attentive and they gave just the right levels of direction, correction and encouragement. In the lunchtime class each machine was in use at all times and we worked in pairs, one person using a machine and one working on an activity such as box-steps, burpees, kettle-bell swings and so on, swapping in with our partners when the time was up.

The class (photo credit, Speedflex)

It was fun working as a team and I found it gave me a sense of responsibility – I didn’t want to let the other person down, so pushed myself harder and felt motivated to keep going. On the machines you will notice three lights, which flash as you exert pressure, showing you how hard you are working. I quite liked this, as it made me push when I was starting to feel tired.

In the second, longer class, there were three of us working together, moving between two machines and one standing activity (I particularly liked the medicine ball throwing, taking out all my frustrations on an inanimate weighted ball!). I must say that this slightly longer session was most definitely harder. It’s in my nature to push myself and it seems I’m quite competitive, not wanting to stop and show myself up in front of the two men I was working with! Throughout the session, our instructor walked around, checking our posture and technique and correcting when needed.

Would I go back for more?

Absolutely! If I lived or worked closer to one of the studios, I would be there all the time! I loved the classes and it made me realise how much I enjoy this kind of group session, working together to push ourselves and each other. The equipment, the facilities and the staff were all really great and I felt well and truly worked when I left. One of the claims of Speedflex is that you won’t ache afterwards, the dreaded DOMS! After the first session I was amazed not to ache apart from a little soreness in my inner thighs. After the second, longer, session I was a little sore, but that might also have something to do with the swimming and yoga I did around the session!

I found the classes perfect as a support for other sports, offering a well-balanced training to build strength and improve cardio vascular fitness. Here are some details of the various membership options and you can find out more and book a free session by visiting the Speedflex website here. 

  • Gold – unlimited number of classes/use of functional studio: £99 a month
  • Silver – same as Gold but off-peak times only – £60 a month
  • Bronze – unlimited use of functional  studio (no classes) – £45 a month
  • 8 classes a month deal – 8 classes per month at any time – £60

This might seem pricey, but the facilities are great (lovely showers with white fluffy towels!) and you are working with a qualified personal trainer in a supportive environment.

 

 

 

2017, a round-up

As 2017 comes to a close, I’m taking this opportunity to look back at what has definitely been a year of two halves. This time last year I won a place in the London Marathon and my running year suddenly had a new focus! My training went really well and I enjoyed the challenge of taking my runs further afield, having not run a marathon since 2011, when I ran in Brighton. I trained hard, sometimes getting up early on a Saturday morning so that I could run the last 5k of my long run at Hilly Fields parkrun, the support of my fellow runners pulling me around those hard last few kilometres.

With this dedication to running taking over my life, I decided to step back to the 2.5km distance at my now annual Swimathon, realising I might struggle to fit in the training for the full 5k. Last year I had really enjoyed my swim at the Aquatic Centre, so decided to swim here again, even having a fly-by (swim-by?) from Duncan Goodhew partway round! You can read all about my experience here.

Swimathon

When April approached I felt ready, taking my place at the green start and looking forward to seeing my family and friends along the route through London. Training for and running a marathon is a long journey, with so many factors affecting your performance on the day. I ran well for the first half or so, then took an emotional and physical dip, struggling through the rest of the race. I think I realised that big races are not for me, finding it difficult to focus and riding an emotional roller coaster, whilst trying to negotiate a space for myself. After London Marathon I had serious post-marathon blues and Edward suggested running another marathon, using my training and hopefully achieving the goal I had hoped to reach in London. Five weeks later I stepped out onto the Cyclopark in Gravesend and enjoyed a calm, controlled and steady marathon, with space around to switch off and run my way to a PB. You can read a detailed account of these two events here.

My marathon

As June rolled around, so too did Endure 24. After my marathons I kept everything ticking over, running with my GoodGym groups and tackling parkrun for an extra push. Endure 24 is a 24-hour team relay, where I camped out with my friends and we aimed to have a team member on the 5 mile course throughout the 24 hours. It was an amazing experience, with my endurance training putting me in good stead to complete a total of 30 miles. Our friends had tried persuading us to participate last year, but I had been concerned about needing sleep, not wanting to run through the night. How strange (and delightful) then, to find that my favourite part of the whole event was the night-time run, where I had just the path ahead lit by my head torch and a sense of being alone in the darkness, amongst the trees, beautiful.

Team work

A quick look back over those first six months of the year and you will notice that I didn’t really stop. I barely allowed myself time to recover and went on to pay the price. My knee became painful and I found myself hobbling around and even being kept awake by the pain. Hours were spent at the physio, being given different diagnoses, from hamstring tendinopathy, to eventually finding out that my medial meniscus was not coping very well with the continued impact of all this long running. I didn’t have much choice but to continue running, since my work depends on it, but cut right back on track sessions and moved into the pool to keep my heart and lungs strong.

After taking part in the inaugural Swim Serpentine last year, I entered again, keen to have another go. Some time after entering, Swim Serpentine made an announcement about the London Classics, a new event for those who had completed the London Marathon and Ride 100. If you also completed the 2 mile Swim Serpentine, you would enter the Hall of Fame for the London Classics. I quickly got on the phone to upgrade from the 1 mile to 2 mile course and got myself down to the pool to make sure I was fit enough to take this challenge on. Some good, rough sea swimming on holiday in Cornwall was about as much as I managed in terms of open water acclimatisation, so it was a bit of a shock to the system to ease into 15 degree water in September!

London Classics

This year also saw me trying another new swimming event, the inaugural Marathon Swims. A chance to swim again at the Aquatic Centre, this time committing to the 5k distance (though there were people there swimming the full 10k!). I loved this new event, enjoying the format and the atmosphere and, of course, that amazing feeling when you pull yourself out of the pool, having achieved something great.

5k finisher!

There are just a few more days of 2017 left to go, with tomorrow being my annual birthday run, this time at my beloved Hilly Fields parkrun. With a year split between endurance running and water-based activity, it might not be a surprise to find out that I am keen to try my hand at swim run in 2018. There is so much to say about this particular challenge that I will give it its own post in the new year. Until then I will eat, drink (Alkoholfrei) and be merry.

The inaugural Marathon Swims, 2017

After my Swim Serpentine experience back in September, I was keen to find something to keep me motivated to get to the pool over the autumn/winter. I received an email about a new event, called ‘Marathon Swims’ and my finger was very soon hovering over the ‘enter’ button. How could I not?! It was to be held at my favourite pool, the London Aquatics Centre and I would have the chance to try a brand new event, whilst pushing myself over 5k (there was also the option to swim the full marathon of 10k. No thank you!).

I used my usual Swimathon training schedule, as I find it builds up the distance nicely and the instructions are easy to follow. A break over the October half-term disrupted my training a little (though we did go to a super water park whilst on holiday, but I mostly sat in the sauna or jacuzzi. Whaaatt?!), but I got back on it in the week or so before the event. I feel I trained well, but could possibly have done a bit more…I’m still not getting any faster.

Alongside my training, I was reading a fantastic book called ‘Leap In’, by Alexandra Heminsley. It’s a beautifully written journey, following someone who has such incredible drive to swim strong(er) and describes all of those wonderful feelings that we have when we overcome a fear or challenge and the joy that comes with immersing yourself, in particular, in open water. I couldn’t put it down and had a great urge to dip into the icy depths, though sadly haven’t managed that yet.

To the pool!

On arrival at the Aquatics Centre, I was given my timing chip and wristband and went over to look down on the pool. This event was different in that you didn’t just swim up and down your allotted lane for the duration of your swim, depending on a volunteer to count your laps. The pool was set out with a timing mat at each end of the width, with swimmers stepping over this at one end and swimming up and down each lane, ducking under the divider between and using each lane (thus covering 1km) before climbing out and passing through transition. I wasn’t sure how this would work out, but actually I found it really helped not having to keep count and being able to grab a drink and have a quick stretch before getting back in, with the start of each new kilometre acting as a kind of ‘refresh’.

The swim

Before getting changed, we had a quick briefing (which I missed part of due to being mesmerised by the swimmers) and were told how to apply our triathlon-style tattoo number (these are a bugger to get off afterwards, I ended up using nail polish remover!). Each wave of people was lined up along the edge and introduced into the water over the loud speakers, nice touch! Some people took this as a chance to give their supporters a wave and dive in confidently, I stepped over gingerly and then ducked down the steps (maybe 2018 will be the year where I overcome my ‘I’m not a jumper inner’ nonsense…). There had been much talk of pool etiquette and penalties being given to those who overtake in the flagged area and so on, but my first kilometre was spent dealing with a few lane grumps, who clearly hadn’t listened to any of it. A suggestion for next year is to have a sign at the end of each lane, saying ‘If someone taps your heel, let them pass’. Please.

I had a few frustrating moments due to not managing to overtake, or being stuck behind people who refused to let me overtake, so there were stretches of time where I might have gone faster, but equally, I had stretches where I had nobody in front or behind me and felt free to go for it and really enjoy the water, bliss! Towards the end of my third kilometre and for the rest of the swim, I was plagued by hideous cramp, with my toes curling and my calf muscles seizing up. I took a ‘kick it out’ tactic, which must have looked pretty odd to any swimmers behind me! In transition, I would give it a good stretch, hoping it might go away (it didn’t).

Throughout the whole event, there was a running commentary, with the finishers of various events being congratulated and interviewed and new swimmers being welcomed into the water, which made it feel celebratory and inclusive. Alongside this was a soundtrack of upbeat tunes (though I only really heard these in transition), keeping everyone entertained. I found the whole set-up made the swim seem to go quite quickly. Of course, I had moments of tiredness, as my shoulders started to really burn, but each kilometre ticked off nicely and I was soon heading down the last lane towards the finish and my medal!

At this point, I spotted my friends Siggy and Stephen, here for Stephen to also take on the 5k swim as training towards an Ironman next year. It was nice to see some friendly faces and share the experience. Will I do it again next year? Yes, absolutely! Where do I sign up?

A big thank you to Zoggs, who sent me this rather fun package as a prize for sharing my post-swim selfie on Twitter. Lots of fun for Hector in here too 🙂

Swim Serpentine 2017, the London Classics

I took part in the inaugural Swim Serpentine last September, swimming mostly a panicky breaststroke for the mile of open water, chatting to marshals as I went. I vowed to nail this open water thing and return this year to ‘swim it properly’. Of course, a year goes very quickly and this time various marathons and endurance events have got in the way, so there I was on Saturday, wetsuit on and feeling decidedly nervous. The weather last year was glorious, the hottest September ever (or something like that) and I remember being in a t-shirt and sandals. This year was a little bit more grey and almost scarf weather.

Grey and big

As I skirted the edge of the Serpentine, hot drink in hand, I observed the wave of swimmers who were just entering the water, looking closely at those at the back, ‘Ah, good, breaststrokers!’ I thought. To the changing tent I went, chatting nervously to fellow swimmers, ‘Is this your first time? Are you nervous (too)?’ and was delighted to feel a tap on my shoulder and see my parkrun friend Bonnie, who was swimming in the same wave as me. Hoorah! Squeezed into identical wetsuits and caps, we took some pre-race photos and pootled over to the start area. Now the water had been going up and down in temperature during the week and had politely settled at 15 degrees for us, thank you! Feeling brave, we ventured into the ‘dunking’ area to acclimatise (best way to do this is to lean forward, pull the front of your westuit down and let in some of the icy cold liquid, shaking it down your body with a shriek and a shiver). It really was chilly and I wished I had left my dip until nearer the start, as we stood around getting cold, listening to the pre-race briefing.

All waves at this event are special, with one mile swims and, for the first time this year, two mile and even a ‘Super Six’, giving those magical mermaid types the opportunity to swim six miles over the course of the day! Our wave was special for a different reason, the ‘London Classics’ was announced not long ago, for those people who have run the London Marathon and cycled Ride 100. By swimming the two mile Swim Serpentine, we would enter the Hall of Fame and earn a really rather smashing medal for completing all three disciplines. A quick round of questioning amongst us established that many of these people ‘are not swimmers’ (yeah, right) and were there for the massive medal!

Last year, as we entered the water at the start, I held right back, allowing everyone to go ahead of me. This time I decided to be bold and go for it, keeping to the left and jumping forward into the dark depths (my reasoning was simple, in a two lap race, I didn’t want the fasties to catch up too quickly, or for the next wave to be lapping me on the first mile). After all my sea bobbing in Cornwall in the summer and my self-pep-talks, I was still head-out, breath-short-panicking. The first stretch felt so cold, my face resisting the water and I looked to my left and the bank, seriously considering finding a spot to climb out. ‘Don’t be silly!’ I thought, ‘The medal! The supporters! Hector and Edward! The hot tubs! The medal!’ and I kept going. I reasoned that, if I could get to the purple turning buoys ahead, I would be facing the right way to complete the first lap, so on I went, counting in sets of twenty to keep my focus and not panic.

I did reach the turning buoys, I didn’t speak to the marshals, I continued on to the big yellow buoys and eventually to the bridge and the next turning buoys. I was doing this! At this turn I could see the finish area, how very cruel! To my left I sensed some swimmers in the same silver caps easing towards the finish, ‘they must have got confused’ I thought, but no, they were actually finishing, a whole lap ahead of me! Machines! And off I went again, one more mile to go. I started to feel a bit dizzy now, coldness taking grip and, as I neared the Serpentine Lido for the second time I was overwhelmed by a hideous stench, which made me feel nauseous. I turned my head to the other side, where the smell of petrol from the little safety boat hung in the air. Keep going, keep going, get away from the smells! Now the fast swimmers from the next wave caught up, splashing by, churning the water up and I felt that surge of excitement you only experience when the end is in sight (though I now felt as if I was swimming backwards and the finish wasn’t getting any closer!).

Embraced by the long orange edges of the finish funnel, I attempted to pick up the pace, but I was exhausted, hungry and cold. At the exit ramp, a kind volunteer took my hand and steadied me, helping me out of the water but, as I tried to walk, I discovered my toes were so numb, I could only hobble! I grabbed the side and paused, as a fellow swimmer asked if I was OK, at which point I also realised my mouth was so numb that I couldn’t speak either! Oh dear, what a sorry sight!

But I had done it!

Right now the hot tub was just what I needed, squashed in with a bunch of strangers who had most likely weed in their wetsuits along the way. I wasn’t moving though, until I could feel a tingle in my toes. On clambering out, I was asked for my name by a chap with a clipboard, ticking me off for having completed the London Classics, ‘Go over and collect your two medals’ he said. Two medals! One for Swim Serpentine and one very big one for the London Classics. I was over the moon!

Giddy kid

This medal meant so much to me. Each of those events had presented me with a real challenge, they didn’t come easily, two London Marathons (2009 and 2017), Ride 100 (2016) and Swim Serpentine. I’ll say it again, this time next year, I WILL conquer my swim panic and I will be back, stronger, faster and braver!

London Classics