There’s been a slight setback this past week but generally Paris Marathon training has been going very well. I’m well into the sixth week of my plan, and for the first five weeks I managed to complete every scheduled training session. My fitness has improved and I feel physically stronger. Continue reading “Paris Marathon Training Update”
A lot of friends have mentioned lately they have lost their running mojo. To a certain extent, so have I. Whether this is due to the summer heat, the constant striving for PBs losing some of it’s lustre or simply boredom, there’s nothing wrong with taking a break.
I haven’t stopped running completely, but I’ve reduced my mileage and dropped the training plans. As a result, I’m still running and still enjoying it. The spark is still there, but I’ve allowed the embers to burn down low for a while before stoking the fire up again.
The first part of this year went really well for me. I won the FlatLine 10 in February and smashed my half-marathon PB in Berlin in March. But after 3 consecutive races not going to plan, culminating in a scorching Hackney Half, it felt right to listen to my body and take a break.
Besides, I knew I was going to Thailand for 3 weeks over the summer. I’m here now, and let me tell you, there won’t be a huge amount of running done in this heat! Out here, I’m all about the yoga, the Thai massages and the swimming. There’s an amazing place called Yogarden just a short walk from my hotel. I’m getting very zen.
I’m planning to run Copenhagen half marathon in September, but there’s little point in starting a training plan in these conditions, so I’m just going to take that race easy. I’d only have 4 weeks to train for Copenhagen after Thailand, so it would be unrealistic to go for a fast time. It will be fun to explore a new city with NBRO and Run Dem Crew, and enjoying that will be my focus.
Although I’m not following a plan, it doesn’t mean I’ve completely abandoned striving to get better. When I was in London, I was enjoying the twisting and turning of the Run Dem Crew elite suicide pace runs. I’ve also particularly enjoyed Jason’s recent track programme of Yasso 800s. I’ve been able to push myself sufficiently hard within these two sessions for my competitive side to feel satisfied, and I’ve enjoyed not having success determined by something as all-encompassing as a goal race. The best thing about the Run Dem Crew runs is the camaraderie. As Charlie often says, running is the least important part of what we do.
In the past three weeks I’ve only clocked up 26 miles in total, compared to 20-30 per week, so it’s a big step down in terms of mileage. I started running again in the summer of 2012 and I don’t think I’ve ever done less than three runs a week since then unless I was injured.
The other thing I’ve been doing in my down time is building up my overall body strength, and in particular my core. I was doing bodyweight workouts and yoga in London. These are great as you don’t really need any equipment, and by deepening strength and flexibility you see benefits in running, will be less likely to get injured, and feel better and stronger in general life. This was prompted after doing an intense hour and a half EnergyLab core workout recently and realising I was a long way from where I wanted to be.
Out here in Thailand, I’m enjoying the very different challenges of running at an easy pace in intense heat. It’s great that I don’t have to do a long run or fit in 2/ 3 recovery runs. It’s just a case of pulling on my trainers, stepping out the door and going. I’ve made contact in the virtual world with some locally based runners and am hoping to run with them soon. The yoga and the Thai massages are helping my body rebalance, as well as building core strength. My body is recovering from the mileage and my joints and muscles are getting a break.
So, losing your running mojo doesn’t mean not exercising. It’s a chance to mix things up and let your body recover and grow. Don’t get down- do other things- swim, cycle, stretch. Running will be there when you’re ready to come back to it. Listen to your body and mind and have a break. Even elite athletes have a month or so off each year. I’m looking forward to building back up to fitness towards the end of the summer, with a renewed appetite for the road, and deeper reserves of energy, strength and flexibility to draw upon.
In the meantime, I’ll keep enjoying the views from my hotel room…
Shouts to Tilly for the track photo.
Today, in the scorching sun, we ran, cheered and celebrated Hackney, my friends and I, in a celebration of community by community and through community. Hackney took me into its arms when I needed a new start in life. Years later, so did Run Dem Crew. So it was fitting I should run the first mass-participation race in Hackney surrounded by the family I’ve chosen. Continue reading “Hackney Half- A Celebration”
The FlatLine 10 is a race/ training event organised by EnergyLabBTS. It involves 10 suicidal laps of a one mile course up and down the steepest hill in London- Swains Lane. This beast of a course will tame even the most talented runner, but the sense of achievement on finishing is incredible.
The hill is well-known to cyclists but it is unusual for runners to make more than one ascent during a run. For those who understand the technical aspects, the maximum gradient is 18%, height gain is 63 metres and the distance we climbed during Saturday’s race was a third that of Mont Ventoux, one of the most gruelling climbs in the Tour de France. Doing this on bike would be difficult but running it is either heroic or foolhardy. As my alarm woke me early on race day, I had serious doubts about doing the run. I felt tired. It had been a stressful week, so I hadn’t been sleeping well. My quads felt tight after changing up my training plan, and I was tempted to crawl back under the duvet. I’d publicly committed to going, though, so I dragged myself out of bed and got ready.
As I headed to the top of Swains Lane on public transport, the day dawned crisp and bright. By now I felt glad to be alive and knew I’d made the right decision to race. I bumped into my friend Felix as we headed up the hill, and we noticed how our heart-rates quickened just from walking up. Barbara from EnergyLab gave out our race numbers and we did our best to keep warm while the other runners arrived.
This was a small event, with a maximum entry of 30. The road was open during the race so we had to be mindful of traffic and pedestrians. I was surprised to learn that Richard Keller, who had won the previous event, would not be running. I’d raced in that August edition, and Richard had set the tempo. There were other fast runners, but none of us had really considered this a race until it was declared one on the Facebook Event page. Still, we all knew we would be pushing each other when the first descent began and the adrenaline kicked in.
First and foremost, though, this event is about the sense of achievement you get from completing it. The camaraderie on this course is amazing. You run so many loops that you’re always making eye-contact with the other runners, and everyone is going through the same pain as you. We all support each other, and that helps get us through. Running is not about being better than someone else, it’s about being the best you can be and that includes helping others. As the race began, I settled in behind Manni and Felix, who went out hard on the first downhill- our pace was just over 5 minutes per mile on the descent, but it would be much slower on the way up. This race is notoriously difficult to pace because you are always climbing or descending but you can build up a head of steam on the descents, particularly in the middle where the drop is steepest. My strategy was to go as quickly as I could downhill each lap, and then climb steadily, taking smaller strides but maintaining a quick cadence on the up-hills. I told myself there would be no walking, no matter what.
As we passed Karl Marx’s tomb and reached the cone at the bottom of the hill, I was third. We began to climb, and my small steps took me into second place towards the crest of the hill. As we began the second descent, I swept past the leader, and suddenly, for the first time in my life, I was at the front in a race. I was very surprised, but beyond a fleeting thought about what it would be like to run without someone pacing me, I didn’t have time to think about it. I concentrated on accelerating as quickly as I could through the descent, making sure I kept my footing over the speed bumps. I felt certain the runners behind me were on my shoulder, so as I began the next climb I was stunned to see I had built a gap between myself and second place. I knew my climbing skills were pretty good, so for the first time in a race ever, I dared to dream about winning.
The next few miles were a blur. Nods and cheers of encouragement from me to others and from them to me. Claudia yelling that I had a big lead. Concentrating on breathing, form, counting, looking at the top of the hill each time I had to climb. Trying to shake out the limbs and land on the forefoot each time I descended. Throwing my gloves and running hat on the ground at the top of the fourth mile. And the growing realisation that victory was possible. With that came nagging doubts. What if we had gone out too fast on that first mile? What if my body just refused to keep going? The only way was down, and to lose from this position would be hard to take. But this race is so challenging I couldn’t think those thoughts for long. I could feel my muscles working hard on the ascents, while the down-hills were equally demanding. Your body is constantly under assault. And that’s what makes this race so special. It’s comparable to completing a marathon. You cannot stay in your comfort zone when running the FlatLine 10. Because of that I salute everyone who takes it on.
As I hit the penultimate lap I had built up a lead of about half a mile. I called out to Richard, who was taking photographs, asking him to pace me on the final lap. The temptation to stop running and walk up the hill was getting very strong, and I knew Richard wouldn’t let me give in. He pushed me hard on the final descent, talking all the while about good form, encouraging me to beat his course record. I knew that was beyond me. My body was crying out and I just wanted to get over the finish line, but I’m grateful for his support. As we made the final ascent, he urged me to sprint, but my body wasn’t having any of it. At last, we reached the top and for the first time in my life I learnt what it feels like to win something. There was pain, sure, but there was a huge sense of happiness, no little pride and a new-found inner confidence. As I stretched out, I couldn’t help beaming. I thought about the injury I’d sustained in September, which had set my training back three months. I’d trained through December to catch up, preparing for the Berlin Half Marathon, but my body hadn’t been able to do what the training plans were asking. Then I hit January, and pow!- it just clicked back into shape. I felt a deep sense of satisfaction that when I’d been putting those miles in, I’d been laying the platform for the feelings I was having at the top of Swains Lane. Consistency of approach is what reaps rewards in running. I hope I can apply this lesson in other areas of my life, too.
Steve Layton was the next person over the finish line, meaning Spurs fans finished first and second. Sorrell was the Queen of the Hill, being first woman home. Over the next 45 minutes the rest of the runners completed their race. Everyone finished. There are so many inspirational and incredible stories. Chris Cannon was doing his first proper run of the year. Azra Zakir had spent large portions of 2013 unable to run due to ITB pain. Melissa has grown so strong since having a major health scare a few years ago. One runner tried to end her race at the top of the hill with three miles to go. Others gathered round, supported her and gave her the self-belief to finish, which she did in style.
Best of all, Claudia had baked cake for all of the finishers, and as we nursed our aches and pains, we made light work of eating it.
FlatLine 10 is a superb event, in spite of the severe DOMS I’m experiencing as I write this. Full credit to Barbara and Claudia from EnergyLabBTS for their organisation, and to Richard for the photographs and slideshow. It’s the camaraderie that makes it special. Perhaps it will grow and become a sanctioned race. In the meantime, I urge you to come out of your comfort zone and test yourself next time it’s on. The Run Dem Crew mantra is “Go Hard Or Go Home”. You’ll have to go a long way to find a harder or more satisfying run than this one.
Whisper it quietly, but there’s a new fitness movement under way. It started a few months ago in London when Nathaniel Cole, Emily Deyn and Peigh Asante decided to take the ethos of the running crew they love so much and apply it to swimming. Swim Dem Crew was born.
Swim Dem Crew was born out of Run Dem Crew- a running family of creative heads all striving to better themselves through pounding pavement, track and trail. If you’re not familiar with them, check out my blog post on #crewlove. As well as running together in London, the crew hook up with other running crews around the world several times a year to race marathons and party in international cities. I’m excited to see if Swim Dem Crew can branch out like this in time, perhaps with triathlons.
Nathaniel, Peigh and Emily are old-school members of the crew, and each have gone through their own personal transformations. They are exponents and examples of crewlove and brought boundless energy and enthusiasm to the opening Swim Dem session. Peigh only learnt to swim recently but can really move, while Nathaniel and Emily both look like fish in water.
Last Saturday, at London Fields Lido, the first Swim Dem Crew open swimming session was held. I was nervous as I made my way across the park. I hadn’t been swimming with more than one other person since I was about 12 years old. Being of slight build, I was having doubts about the sanity of taking my top off and and swimming on a cold January day in an outdoor pool. I was also wondering how the family nature of the crew would translate to this setting. When you run with friends there’s lots of opportunity for chat, but with our heads in the water I was worried we would just be swimming endless lengths repetitively, barely talking to each other.
My swimming skills are pretty basic. They’re normally only dusted off when on holiday, but I had been swimming occasionally for the past couple of months as part of my rehab from a running injury. Thankfully, my fears soon evaporated like the steam rising from the heated pool in the crisp morning air. As I arrived I caught up with My-Ha and Luke, and before I knew it I was chatting away with Nathaniel.As we made our way out to store our things in the outdoor lockers the cold was biting, so we kept moving, showered and got into the pool as quickly as possible.
Nathaniel explained their would be three groups- Tadpoles, Dolphins and Sharks. All three groups would be swimming 20 laps of the 50 metre pool, so we’d be swimming 1 km in total. This was to be done in 100 metre bursts in separate lanes, one for each group. Tadpoles had 4 minutes to swim 100 metres. If you finished early, you had more time to recover and chat before the next 100 metres. Dolphins had 3 minutes for each 100 metres. Again, swimming quickly gives more rest time. Sharks had 2 minutes for each cycle. How you manage to rest and do that is beyond me.
I opted to swim with Tadpoles, and was looked after superbly by Peigh. We swam a warm-up lap, and then set off doing our first 100 metres. I found we were comfortably able to swim the distance in about 2 and a half minutes, so there was plenty of time to catch our breath and chat in between reps.
As I looked across at the Dolphins and Sharks moving gracefully through the water, I was inspired to develop my technique and move up groups soon. There were 16 of us swimming, mostly people from Run Dem Crew, but the age varied from as young as 7- Sacha- who was there with his Mum and crew member Sanchia- to (ahem) myself. It was great splashing about with Sacha in the shallow end each time we completed our reps.
I had a really great time. I don’t think I’ve been swimming with that many friends since a kids’ birthday party when I was 12. The different groups were well thought out and the balance was right between pushing to become a better swimmer and having a good time. The crew are really friendly and anyone is welcome, although tiny Speedos, as one male crew member found out, are not part of the uniform. I think this video gives a good indication of the vibe.
Swim Dem Crew is going to visit lots of different London venues over the coming months, so there’ll be a chance to get involved for anyone based in the capital. It’s happening every Saturday at 10am. I believe the next one is in London Fields again, and then after that there is talk of Crystal Palace. If you want to find out more about the crew, hit them up on Twitter or Instagram under the @swimdemcrew handle.
London Fields Lido is also well worth a visit. It’s quite spectacularly beautiful in the crisp morning air, and I can’t wait to see the seasons change as I swim under the trees that tower over the pool. The session cost £4.65 for adults and £2.80 for children. The lockers are 20p.
So don’t let anything stop you from joining the fun. Get yourself down to the next Swim Dem Crew session and join a group of runners who love to swim. I’m proud to have been at the first open session, and I’m sure by the summer the numbers will have gone through the roof.
There aren’t many better ways to spend a Saturday morning. It would not surprise me in the slightest to see other swimming crews popping up in cities across the world. Bring on the first Swim Dem Crew Bridge the Gap.
July 1st 2012 was the date of my first race since the 2007 London Marathon. A difficult recovery after an operation had given me a new found gratefulness for the fact that I am able to put one foot in front of another. I could not have seen then how running would transform my life. It has taken me to Amsterdam, Barcelona, Bournemouth and soon Berlin, but the friendships I have made through running will last beyond memory.
Last Sunday, I went back to that Regents Park course and ran 10K 9 minutes faster than that day in 2012, but the first race will always be the most special to me. I keep the race number hanging on a wall in my flat.
In order to see how far you have come, you must remember where you came from.
2013 has been a year of huge growth for me and so many others through running with Run Dem Crew. Today I’m going to pick out some of the many highlights of an amazing year. Thank you all for being part of the journey.
The day we gave back to Run Dem Crew founder Charlie Dark, who has given so much to all of us, was a special one. Charlie was presented with his own hard-won marathon medal, and we gave speeches explaining how he has changed our lives. Big shout out to Paul Bains for organising it all without word getting out. This day will live long in the memory.
The night the Olympic Park was our playground
It meant a lot for us to finally be able to run to and through the field of Olympic dreams, and as dusk fell our inner children escaped for a few glorious Peter Pan moments as we took over the adventure playground.
What went down at Paddington Rec this summer was nothing short of beautiful. Every week we arced like shooting stars across the same cinder track that Roger Bannister trained on to break the 4 minute mile. Massive props to Jeggi Elinzano, Cory Wharton-Malcolm and Knox Robinson for the training plans and Tirunesh Dibaba for the inspiration.
A certain member of the crew had us cry-laughing this summer when he asked “What’s all this about dibdablife?” It was the hash-tag dibabalife that he was referring to. The term dibdablife has now become synonymous with The Only Fools and Horses approach to training.
Always the most important part of Tuesday evenings at 1948, housekeeping is our opportunity to remind ourselves why we run as we come together as a community. The medal speeches are always a highlight but special mention goes to Paulie Roche for his New York Marathon epic, combining comedy and tragedy in equal measure. To quote him:
“Make pain your friend and you will never run alone.”
Targets, PBs and Medals
We all have our own goals in running. I’m grateful that, through a lot of hard work, I was able to meet all the targets I’d set myself at the start of the year. These are the medals (and fridge magnet) I was able to win in 2013. Each of these achievements is special to me in it’s own right, but I would never have found the determination to achieve all this without the crew. My victories are your victories. Thank you.
5K target- sub 20. I managed 18:55
10K target- sub 40. 38:31.
Half marathon target- sub 1:30. 1:26:45
Marathon target- sub 3:45. 3:21:10
Cheer Dem Crew
Cheering on other runners is one of the most rewarding things you can do. I’m particularly grateful to everyone who had our backs in the East London Half. It was a pleasure to be part of the Cheer Dem massive on other occasions, especially the London Marathon and Run To The Beat. Big ups to Chevy Rough and Paul Bains for being Cheer Dem organisers extroardinaires.
In February, Chris McLean, Claire McGonegle, Paul Bains and I shared an apartment decorated entirely in orange as we took on the Barcelona Half Marathon. There were PBs and good times all round. Bridging the gap never felt so good.
When we chased the sun to Greenwich
An inspirational route on a beautiful day.
I knew Junior Robbani and Jason Lawrence before Run Dem and I owe my running journey to Junior, in particular. He dragged me round Clissold Park when I was out of shape and at the beginning of my transformation. They’ve both come a long way as runners in 2013 and have been making positive moves in their work and personal lives, inspiring me with each decision they take. They ran in Barcelona, too, and I can’t wait to follow their exploits when they take on the Tokyo Marathon next year.
I’ve got so much love for the Run Dem Elites. Each week we push each other to be the best we can be, and there’s a special camaraderie that develops between you and the group you run with. For me, no Elite has been more inspirational than Sorrell Walsh, blazing a trail for other women to follow and ready to take on the Country to Capital Ultra in January.
10 laps up and down Swains Lane of pain. Ouch. Maximum respect to all who have tamed this beast.
This was a special one for me. The last time I ran a marathon I hated it so much I didn’t run again for 5 years. I was privileged to run this hilly course with Noushi, Nathaniel Cole, Tim Jackson, Pistol Pete, Emma Hancock, Ricky Diaghe and Dave Cregan. On a course with many double-backs the #crewlove kept us going. The picture shows a guy called Michael I met during the race. We didn’t know each other before, but we bonded over those 26.2 miles and crossed the finish line hand in hand.
As Charlie says, “When you do well, I do well”. This was never more evident than when Ghostpoet took the stage at his triumphant homecoming gig at the Village Underground. As he surveyed the crowd, ripped and confident, I wondered how much of a part Run Dem had played in Ghostpoet’s personal and artistic development.
2013 for me was the year of the blog. I greatly enjoyed reading other crew-member’s blogs, in particular http://www.bangsandabun.com and http://www.runangelrun.co.uk In April, I took the plunge and started my own blog. My post on #crewlove proved most popular and I wanted to say thank you to all my readers for dropping by.
Ain’t no party like a Run Dem party
When Cory Wharton-Malcolm picks up the mic, Josey Rebelle is on the decks and shot dem crew are on the dance floor, there’s no better place to be than with the crew. The family that plays together, stays together. Berlin, here we come.
Thank you all for an amazing 2013. Here’s to 2014.