7 Ways To Find Your Running Form

My running form feels like it’s gone. I’m running badly. But I’m also planning to run the Brighton Marathon in 2019 (it’s in 21 weeks). So what am I going to do about it? Here’s my 7-step solution to fixing bad running form.

I’m quite an obsessive type. But once the obsessing is done, it is also in my nature to find solutions. So, when I ran another bad session, and a very slow cross country, and felt terrible, I knew l had to deal with myself and my unhealthy and frankly annoying negativity. First tip, negative thinking and talking don’t help!

1. a) What’s Your Why?

Yesterday, I wrote on the Endurance Women Facebook page: “Running with others works. I went into a bit of a negative place about running over the last few weeks. Lost perspective. Beating myself up for not being fast etc… The thing is running is fun! Getting outside, getting fresh air, moving your body the way it should be moved. It’s the same for cycling and swimming. And the chat, the banter, the post run coffee is all part of it. Hope you’re endurance training always remains fun… Don’t lose perspective (as I did last week!) … keep smiling 😁😂🏃‍♀️🏃‍♀️🏃‍♀️”

1. b) And What’s Your Why? (I’m not a ‘Fun Runner’)

What I wrote is only half the story. Yes, I do love running with others and getting outside – and smiling. But I realise it’s important to be honest with myself and the part two to my why is this: I run because I like to see what my limits are and to be competitive. I like racing, I like pushing myself.  I don’t just want to finish a race. I’m not a fun runner. You won’t find me shouting ‘oggy oggy oggy’ when I’m racing a marathon. I want to be breathing hard and pushing myself.  I want to compete and I want to progress, I want to see what my limits are.  That’s the main reason I do it. However,  if the only reason I ran was to compete in races and improve then I would have stopped. And I haven’t. And to make sure I don’t I’ve thought more about the solutions…Read on.

Aye Aye… who’s that on my shoulder? Run quicker!

2. Enjoy the means to the end… not just the end (yep, be in the moment)

When the balance tips over into the negative and I obsess and focus on how bad I feel I am, it doesn’t do me any good. I say things like I want to give up running – but I really don’t. It’s a bit like when someone’s trying to get pregnant and obsessing about it day in and day out. There’s a real danger they might stop enjoying the thing you need to do to get pregnant. And if you stop enjoying that (or only do it with the end in mind) it makes it even harder to get what you want. And really it’s a miserable place to be. You leave the moment, miss the good bits and only look at what you have’t got, that’s somewhere in the future. So of course, once again I’m reminded, what matters is being in the moment, and enjoying the process. And for me the process is a process where my goal is to get faster and improve.

3. Strength training

Running to perform well isn’t easy. Yes, you just put one foot in front of the other, but, to keep doing that there’s a bigger picture. There’s the total body to consider! I’ve got to stop talking about doing strength training and start doing (important for over 50s). When I did my PB in 2012 I was working with personal trainer Matt Shore and doing box jumps, dynamic squats and lunges and pull ups to work on my upper body. I worked on the core and did stretching too. It all helped even though I would often think ‘I should be running’, but without a solid foundation of strength, injury and bad form follow. I also did a lot more hill running and off-road training. All of this makes you stronger and boosts running economy (you go to from 0-7 min mile quicker).

4. Check in on nutrition

I can be very haphazard where nutrition is concerned and often eat carbs, carbs and more carbs, way too much sugar, tea/coffee and alcohol. It’s about getting the balance right. As we get older we need more protein for muscle repair and building strength. And we all know why less sugar, booze and caffeine is a good idea. I’ve been a person who’s got away with it for a long time, but I think I need to up my nutrition game, and put my focus on fuel. It’s not about drastic changes, just small steps, and being conscious of why I want to eat right.

5. Are you deficient (Iron supplements)?

Even with good nutrition iron, vitamin D, and magnesium can all take a battering when you do endurance sport. My blood was tested in June and vitamin D and iron levels were included and came back as normal, but following a chat with Emily Proto, top runner and masseuse, I remembered that iron needs closer attention when you run. Prompted by our chat I looked at my records again, they were the very low end of normal and I’ve read here, that for runners 20-plus is where we should be heading (mine was 18 in June and I’ve been anaemic twice before).  So my actions are: I’m having roast beef for dinner,  and I have started taking Spa Tone in my Smoothies again (liquid iron supplement) and will try to eat more pulses and dark green veg – and avoid drinking so much tea, swapping it for hot water (as tea can impair the absorption of iron).

6. Flexibility and core strength

Runners often neglect flexibility and core strength. Swimming is a great way to work on both of these and I love swimming but since the Ironman I’ve barely swam at all. My tattoo is firmly affixed now, so more excuses. I will work on strength in the pool, using paddles to build the muscles around my now repaired broken collar bones. And kicking with a board is great for my core. A stronger core, and good upper body strength will also help me feel more balanced and I hope improve my slightly compromised biomechanics.

7. Periodised training (add in a ‘building confidence’ mesocycle)

When you’re off form it can make you lose perspective and lose confidence. It makes sense to step back and look at your training year. Good coaches periodise your training and allow athletes to focus on different aspects of their endurance fitness in six to 12 week blocks. I’m clearly in the off season period having completed the Ironman on October 7th. But with five weeks passed I’m coming out of recovery (I think) and I’m ready to focus on speed. My goal race is the Brighton Marathon 2019 which is 21 weeks away and for the next five weeks my goal is to  build some confidence by working on speed and strength before I start marathon training. Joe Friel recommends athletes in the 50-plus category include more intense training, and my endurance has definitely been worked on this summer, so a little step back from miles won’t do me any harm.  As building confidence is a goal I did question the wisdom of racing tomorrow – another PW can zap my energy if I let it. However, a simple re-frame of my thoughts and a step back has convinced me it’s a good idea. Racing at my threshold pace is a great session for this week and will be another step to contribute to the mesocycle goal of getting faster.  A few more park runs, and some speed work and strength sessions will, I hope, result in a pick up of pace and a boost to my confidence, as well as giving me a break from the long runs until after Xmas. Of course, I could still be knackered, so the caveat is, if I don’t get faster I don’t give myself a hard time, I just keep working on finding solutions.

 

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10 Things to Tell You About Ironman Training (4-weeks to go)

This week (September 10th to September 16th 2018)  I wanted to tell you about Ironman training and share some surprises,  some facts, and some lessons I’ve learnt over the last seven days from a typical week of Ironman Training…

1. Your immune system gets… confused

I mentioned in last week’s post that I was flagging and on Lemsip-alert, a familiar feeling from my marathon running days. On the day we left for Barcelona, I had the achy, slightly shivery, tired feeling, familiar with the onset of a cold, or as I’ve come to recognise over years of endurance training, a slight imbalance, a tip over the edge, familiar when I train harder. It lingered in Barcleona, but I managed to train. For a week I’d wake up thinking, there’s no way I’ll train today, then I’d be fine, then ill, then fine. (I’m pleased to report I’m currently fine!)

2. Tired all the time (TAT)

I’ve been so tired this week. I had two days off, one for travel, one for exhaustion. I ran on Wednesday night, but it was more like crawling at the end, I could barely put one foot in front of the other, and my body felt like lead I was clocking 11 minute miles and just willing myself to get home. This was closely linked to the point above. But, as I know these feelings pass. By Sunday 9-minute miles for 16 felt totally fine after a bike ride and a big training day on Saturday.

3. Welcome a Rollercoaster of emotions

Ironman training makes me happy, and it makes me sad, angry and chilled, competitive and couldn’t give a sh**e (more of the latter as the weeks have gone by – it’s really about finishing now). Like my immune system my emotional barometer is on freefall one day and the sun is shining the next. No it’s not the menopause – it really is training. One session I’m screaming venom about cycling thinking of nothing but impending doom and going over the handlebars; the next session I’m loving the feeling of the smooth roads, and the sunshine and enjoying that Autumnal feeling of expectation and excitement being just round the corner.

4. It takes up the whole bloody weekend

I’m getting to the point of longing for a Saturday morning when I do a park run, have a croissant and a coffee – and have time to clean the house – and even doing the washing! And maybe even go shopping for winter clothes… I’m getting carried away now. After all, I’ve spent all my money on… whiskey and beer? diamonds and pearls? No – on bikes, races, training, tools, gas canisters, socks, butt shield (yep), nutrition, and lock laces.

5. Enough Already?

You know the 2018 life-coach/counsellor/guru mantra, ‘You are enough’. But with Ironman training, I can sometimes feel like I’m just not doing enough, damn it! There’s always someone knocking out 17, 20, 30 hours a week, as well as working full-time, rustling up whole-food wonders on instagram, and being successful in minimalist and immaculate homes. Meanwhile I rush in and swig a lager (followed by an Erdinger) and hungrily scoff a bag or two of marmite crisps. The dreaded Social media can give you the comparison-wobbles – but as I know, only if you let it! The truth is, enough is really enough… more isn’t always better, and we are all different. Different lives, families, work and different bodies and capabilities. And no one really cares anyway.

6. It makes you hungry, ‘hangry’ & not hungry all in one day!

After a weekend training and surviving for hours on bloks and drinks, Mondays are usually ‘eating all day’ day. On Saturday morning I ate a bagel and a banana and was out the door by 830am and didn’t finish training until about 530pm. The session was a bike ride with a coffee/half a bacon sarnie stop, some protein bars, and a hydration drink; this was followed by a 10K run, with some pre-run chocolate, and then Cliff bar bloks; then a sea swim. We were hungry and talked about food all through training, and quickly consumed post-training coffee and cake, then crisps and a beer and prawn crackers. By the time it came to eating the ‘proper meal’ at around 9pm I didn’t know if I was hungry or not, and only managed half my rice and chicken. The following day on the short ride/long run we ate blocks and drank water from the public toilet taps (forgot the camelback). We ravenously ate M&S egg and tomato sandwiches and crisps, snacked more on chocolate. I fluctuated between starving and too tired to feel hungry. I ordered a pizza, it didn’t arrive, again by the time it did come (without cheese horror) I was eating for the sake of it.  Monday is eating day!

7. It’s a great way to end the week

When the long swim, the long ride and the long bike are complete, the feeling is one of accomplishment. The messy house, the sunburnt nose, and wild hair, the very tardy nails and exhaustion don’t matter. I’m starting to feel fitter.

8. It includes a lot of cycling

I knew doing an Ironman was going to include a lot of cycling. I hadn’t appreciated how much – and how six hours on the bike was going to impact on my social life! I haven’t done enough (but enough for me – see point five). I’ve broken two collarbones, I’ve loathed the bike, and loved it, and I’ve learnt loads about the roads and good/bad driving. I read somewhere that an Ironman is bike race with a swim and a run added on. I tend to agree.

9. Marathons will never be the same again

As anyone who has read my blog will know, I love running. But, my body was starting to give me warning signs, more niggles, stiffness, aches and pains. I would run 50-70 miles per week and always tried to do 60 miles a week for six weeks before tapering for three weeks. For the Ironman I’ve done about 25 miles a week. I will never complain about a long run again, six hours on a bike is a lot harder than three hours on the run (I think mainly because I’m not very patient). Is a marathon going to seem easy after this? One thing is for sure my body is thanking me. Swimming strengthens the core and keeps me flexible, and it’s good for the mind and soul. Cycling makes me strong. On Saturday I did feel strong running. The triathletes were right, cycling does help your running (well, I’ll have to see what I do park run in come November).

10. I’ll miss Ironman training when it’s gone…

With all my moaning and groaning, my anxiety and negativity (there’s been a lot), I have also had an equal measure of loving it – all. I’m proud of myself for getting back on the bike and learning two new sports. I’m now part of Zwift and wear long lycra shorts – I’ve even got a ‘twat hat’, and I wake up on Monday morning with bike oil on my legs! Bring it on… well almost, it’s an Ironman, I’m not tapering yet, there’s another week of hard training to go before that happens.

 

Week six and seven of 40: End of five-week spin block and this week being ‘ski fit’

Monday 5th February to Sunday 18th February: Ski Fit

Week six started the day after my first half marathon for two years. The good news is that I felt no fatigue at all from the race, no aches, no tiredness. The week started with an early morning My Ride Spin session and I was pleased to complete another week of three sessions, bringing to close a consistent block of five weeks of three times a week spinning classes since the accident.  Running was made up of three runs, two long slow runs and one treadmill session with steady intervals.

 

Getting Ski Fit

On Saturday 10th February I travelled and on Sunday I went skiing. I wore my Garmin but didn’t really give an exact record of what I did as I was too cold to run it on when we started! I did however record 25 miles worth of skiing and found my heart rate averaged 81 and maxed at 116pm – so for me it seemed it’s not an aerobic activity. (It’s worth noting it was day one and I  was skiing cautiously because of my recent collar-bone break), However, exercising at altitude, being outside all day, working out in the cold leaves me feeling, well, knackered. And according to Harvard Medical School, a  person who weighs 155 pounds burns 223 calories in half an hour of downhill skiing.  And three days in I’m feeling ski fit! I’ve noticed  the burn in the quads after a long day, and the satisfying tiredness from being cold and active at altitude. I did wonder if five weeks of spinning had helped me ski better, but I’ve read that quads are not worked eccentrically on a bike, as they are when you ski.

Strength, balance, agility

However, from my experience over the last few says I feel my body being challenged to be strong, to be flexible and to balance and be agile. I’ve focused on using my core muscles and am aware as I twist and turn downhill I’m working my legs as if I were doing repetitive squats at the gym. And once again I’ve been reminded that I must stay flexible as I get older (I want to be able to get up when I fall on or off the ski slopes!).

I’ve also hit very, very cold points (including getting so cold today I was reduced to tears)  and I’ve had some serious shivering episodes. However, I’m reassured that my shivering means I can scoff more tonight. As Outside Magazine reports, ‘A 2010 review of studies on shivering, published in Frontiers in Bioscience, found that 75-to-80 percent of the calories consumed by shivering came from muscle glycogen stores. So if you find your teeth chattering, you’ll want to increase your carb load’.  And as I know from experience of preparing to swim in cold temperatures for the Ben Nevis Braveheart Triathlon, brown fat activation happens when you’re cold for an added calorie burn boost.

 

 

 

Bigging up the bag lady look

Don’t Plan It. Just Do It.

Ordinary Women Being Extraordinary

Gill Bickle, 36, a dispensing optician from Brighton, last year qualified as an age group triathlete for the 70.3 distance and has a place at the world championships in 2018. An endurance woman through and through, Gill’s suffered with cancer, and a debilitating iron deficiency – as well as more recently concussion. She’s opted not to plan too much…

‘I didn’t plan on becoming an age group triathlete. I was ‘sort of’ sporty as a kid, then started smoking and partying. When I was around 26 a friend of mine was taking on the marathon, so I stopped smoking and started running. We didn’t have a structured training plan, all of It was hard and we did loads of training.

‘We coped with the long runs and miles by eating lots of sugary sweets and snacks – and we both put on weight, I think I put on about two stone. I had a plan to run to time not mileage and I think my Sunday long run got shorter as I got heavier! We had a goal of completing the marathon in around four and a half hours. By mile 20 I was walking and she’d left me, then when I started running again and caught up with her, she was walking. We crossed the finish line in five and half or maybe five hours 50 minutes – I’ve blocked it out. It was horrendous.

From Jogger to Runner

‘After that I gave up running for a while, but then another friend persuaded me to do the Dublin marathon. Then in 2010, Brighton launched its first marathon and I decided to take on the race being held in my home town. I joined a group, I trained, and ate properly, and I did have a plan. I ran the race in under four hours. By 2014, I’d got my time down to 3.31, which I ran two years in a row.

‘The journey to triathlon was almost accidental. At my fittest I somehow managed to do an unofficial Ironman event in around 13 hours, based mainly on my running fitness. I also did the Stafford 70.3 in 6 hours 45, again off running training. But it was when I was training for the Paris marathon and got injured, and then I ran injured and the injury lingered for four months, that I began to introduce swimming into my training. At around the same time I decided to have a break from the longer distance runs for marathon training. The plan was to try to get faster as I wanted to break 3.30 for the marathon, so I started to do sprint triathlon and shorter runs.

‘It wasn’t long before I had a new plan in place and I lined up for more endurance by entering a half Ironman. But in April 2016, all plans halted as I found a lump – and this lump turned out to be cancer.

A New Challenge

‘At first I hadn’t expected it to be serious. I’d toddled off to the doctor by myself, but when I’d been examined they asked me if there was anyone at home, and organised for me to see a MacMillan nurse as a follow-up, so I quickly worked out what was going on. Then the fear kicked in and I began to play out different scenarios in my head, and weigh up which was the least bad case (all of which were not great!).

‘There was a period of around six weeks when they were trying to work out what type of cancer I had and training was just for enjoyment not performance. Endurance training helped me, for example, when I was getting scanned for 20 minutes, I’d remind myself it was the same time as a park run. And I recovered quickly. Fortunately, it was a rare type of cancer and a simple operation removed it, followed by physiotherapy, radiotherapy and just two weeks of being out of running.

Best laid plans

‘After that I signed up for another half Ironman, this time in Kronborg Denmark, and the Brighton Marathon, and was considering a full Ironman. Training went really well and I was making great progress, but then in the last few weeks of marathon training I started to feel very tired. It had come on very suddenly, from feeling great to feeling awful. A blood test confirmed I had an iron deficiency, and there was a possibility that I’d had a stomach bleed which had accelerated the drop in energy.

‘The iron deficiency had left me feeling very run down. I was catching colds and tired, but until the test had confirmed it, I had believed I was over-trained, as the symptoms were similar. Bike rides were hard and slow, and I was running about two minutes per mile slower than my usual pace and barely able to make it up a hill.

‘It took a while for the iron reserves to build up. Training was patchy and inconsistent, but once the iron levels returned to normal, I felt completely different, so I decided to just go and do the half Ironman I’d signed up to and with around five weeks of proper training under my belt I headed off to the race. I did better than I thought, completing the race in 5’50 and taking 45 minutes off my earlier half Ironman time.

‘With this result under my belt and my confidence and health boosted I signed  up for The Gloria 70.3 Ironman Turkey, being held just 12 weeks later. I wanted to see what good iron, good fitness and good training would result in. I had a terrible swim, and I think lost seven minutes in the swim and transition one. But with triathlon you never know what’s the best balance, because the bad swim might have helped me to work harder on the bike. I felt like I was in a good place to push myself on the run. I did and it was a good race. I did it in 5’31 which meant I qualified as an age group triathlete for the world championships.

Bike Training For Triathlon

‘My coach has worked on the basis that to get times quicker it has to come from cycling. This means that all training goes against what I want to do – which is to run. I have to look at the margins I can make and it’s always on the bike. So going forward from Turkey to South Africa this year, it will still be bike training as a focus. As you become more efficient on the bike, you’ll use less energy for less time, and this can serve you well on the run. And if you’ve been an endurance runner you’ve built up a mental resilience and you can tap into your runner’s mindset – the one that got you to do off-road runs in horrible weather on a Sunday morning.

Support Network

‘I’ve had some tough times, but the people I’ve met through endurance training and racing have helped me and I have a great support network. I’ve been in my town for a long time and I’m an active member of running groups and a couple of clubs, including Brighton Tri Club and Brighton and Hove City Athletic’s Club. Sometimes I’ve leant on this group even more than my old friends, as we spend longer together out on training rides and runs.

The next race…

‘I’m really looking forward to my next race, but the last few years have given me some perspective. All the plans that I’ve made have changed. Most recently training was going well and then I  came off my bike, got concussion and was out off training for three weeks (Fiona Bugler: Check out my story, Gill is in the ambulance with me).

‘Before, if I got injured or ill and couldn’t run, I’d get really upset, but now (particularly as I’m a triathlete) I let it go, and think if I can’t run, I can swim, or go on my bike.  But one plan I do have, and that is to give the race in South Africa my best shot.’

#endurancewomenstories #realwomen #justdoit #ordinarywomenextraordinary

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Week five of 40: My first half marathon for two years!

Monday 29th January to Sunday 4th Feburary

Back to racing is a joy – especially when there’s no pressure…

I’m so pleased that I’ve managed to get back out there and run a half marathon again. Last year was the first year in at least 10 that I hadn’t completed a half marathon. My dad died in January and when I lost him, I lost my running way, fracturing my ankle 45 seconds after the start of my only half marathon attempt at Paddock Wood.

Two years ago I was very disappointed to run 1.37 for the half marathon at Watford (I went on to run 1.35 at Worthing a few weeks later), but yesterday I felt delighted to finish the race in 1.39. Having no expectations and feeling totally relaxed helped. And with no pressure to run a time, I loved the experience: being on the start line; hearing the pounding feet as we headed off on the first fast mile (something I also noticed the first time I ran Watford, which was also my first half marathon ever, in February 2002) and enjoying the miles ticking by, the hills and the camaraderie of running.

It was a perfect running day, cold weather, but sun shining. As I ran along with the group I realised I’m lucky. I can run a  half marathon on a Sunday morning because I have the time, the resources, the fitness. I also noticed that being at the slightly slower end of my average half marathon time, there were more people around me.

I think, not thinking, is on my mind (I know the irony of that), as I’ve just completed my second meditation and mindfulness session and have started to fit in meditation. Running is the perfect partner to meditation and mindfulness what my friend Julia Chi Taylor calls Meditation on the Move.

Relaxed & Mindful Running

So as I raced a half marathon yesterday without focussing on numbers and a time, the experience felt more mindful. I did look at my watch to get a rough guide to where I was, but I wasn’t trying to stick to an end time. I  was guiding myself by what I felt in the here and now, not where I wanted to be at the end of the race. I left looking at the watch until I was three miles in as I knew that I’d kick off fast and would take a few miles to settle into a pace. So I played around with sub 7.30 as a guide, then as the hills arrived aimed not to go over 8. I didn’t go over 8 and I ran an average pace of 7.38.

I didn’t think about what overall time I was aiming for until around seven miles when the sub 1.40 pacer appeared, then I thought, okay, put your foot down, and don’t go over 1.40.

The Week’s Training

As for the week’s training. I once again managed to do three spin classes and ran more miles than I had for a several weeks, a total of 46.4. To get these miles ran, I had to fit in a 16 mile run on Wednesday. I looked back and discovered that it was my first long run in 11 weeks, but I ran at an easy 9.25 minute mile pace, and took myself off on a magical mystery tour, running up the hills to the Downs and back down again heading towards  the sea! The rest of the week’s running was easy apart from a treadmill session on Monday when I had a go at intervals because I can’t do anything else on a treadmill, managing 2 x 800 at 6.50 pace; 1 x 800 at 6.59; 1 x 1 Mile at 7.15 off 90 second recoveries.

Marathon Goal

 & What it took me to run sub 3.30 and sub 3.15 for the marathon…

The drama of the broken bone is done. I need to get fixed and get fit. I feel like I’m starting all over again and have a blank sheet for 2018. For me the thing to do is to set some goals (realistic goals) – and given the time of the year, it’s time to set my marathon goal, which this year, is a stepping stone to the Ironman in October and I’m calling it my ‘tempo’ marathon.

My collar-bone has another four weeks to fully heal, and although I’m sling running and cycling this is pre-training, training. I have set the marathon goal and written it down (to be revealed later) but whether I do the marathon or not is still to be confirmed and full marathon commitment is on hold for five weeks. In five weeks I’ll know whether my collar-bone has healed properly and I’ll have either got the running started, or not! I’m certain that I do not want to put short-term gains ahead of the long-term and be left with an arthritic, achy shoulder.

I keep good records of training and know what results I can expect from the mileage I do. Based on the previous evidence, and my current fitness and time available, I know that the best mileage I can expect to accumulate for the Brighton Marathon in 14 weeks is a maximum of around 650, which is really only over 12 weeks as I have a week’s skiing and a week Tri training in this block. I’ve added to that 100 miles ran for the previous six weeks (when I had 2.5 weeks out due to injury and illness and ran less anyway!) and that’s a total of 750 for 20 weeks. This is roughly 75 per cent of past marathon mileage for 20 week blocks. However, I will also be re-introducing cycling on the road, and swimming from mid Feb onwards.

Come April it’ll be three and a half years since I last ran a marathon (although I did take part in the Ben Nevis Braveheart Triathlon in September 2016). 2017 was my rest year. I didn’t do any distance racing, I had a few injuries that meant I took more than a month off. This wasn’t planned, but I do think I’ve benefited from having a rest year, a year where I ticked over with some triathlon and 5Ks.

I have set myself my Tempo marathon goal. It’s considerably slower than the past but it gives me a starting point to take me into the V50 category and beyond. I’ve written it down today and photographed it to be shared when/if I cross the finish line in April.

And as far as what I did to run sub 3.30 and sub 3.15 marathon, here’s the mileage I ran:

1190/ 2009 Nice

3.13.22

1114.4/ 2010 London

3.12.23

1095.5/ 2011 Brighton

3.16: hot day should have been quicker – ran a 320 off road in Richmond a few weeks later after a night out!

1023.5/ 2012 Berlin

3.09.08

899.3/ 2013 London

3.11.05

 

973.5/ 2014 London (had also done Himalayan 100 in 2013 so good for endurance)

3.12.40

926.3/ 2014 Amsterdam

3.27

909.4/ 2015 New York

3.29

Endurance Women Marathon Schedules

Endurance Women are happy to announce we’re giving away FREE marathon training schedules written by Fiona Bugler, a former level three personal trainer and running coach with 10 years coaching experience, as well as experience writing schedules and plans for a number of publications and brands.

The novice marathon schedule is based on three key runs a week. You can walk/run or do easy runs two more times a week. The intensity is relative to you. For information about our Core Sessions, CLICK HERE.

For your free schedule, fill in the form below stating ‘NOVICE’, ‘INTERMEDIATE’ or ‘ADVANCED’ in the message box.

Half marathon, cycling and triathlon schedules coming soon.