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My Marathon Experience

February 5, 2014

Wow what a month it’s been! My training schedule is going well, I go for a long run at the weekend which is gradually increased weekly and two mid week shorter runs of either 6 or 8 miles. I am now at half a marathon level!

STRENGTH TRAINING I have still continued my strength training a couple of times a week which I find really supports my running especially when tackling the hills. I work my core muscles to support my back. I focus mainly on my lower body including my glutes, quads and hamstrings and incorporate some upper body exercises.

Running is great way to keep fit and with endurance running like the marathon it is important to build on your leg and core strength by adding a weights workout into your programme. This can be done with weights or even using your own body weight.

SPORTS MASSAGE As I was increasing my distance I noticed a few niggles so I booked myself in for a sports massage with my friend Amrit of AmritTandT who is kindly donating her sports massages as her donation to The Children’s Trust.

Sports massages are very important when you are pushing your body through a new training programme. Sports massages help release tension and toxins from the muscles and preventing injury. Even if you feel pain free a Sports Therapist will find knots and tension in your muscles that you didn’t realise you had. Amrit found tightness in my calves, glutes, lower back and IT band. Amrit also advised that I invest in a foam roller which will help relieve the build up of tension.

THE CHILDREN’S TRUST TRAINING DAY

I was invited to The Children’s Trust hospital for a marathon training day.

We were given a tour of the hospital where we were shown different rehabilitation rooms for the children. Seeing the Children’s Trust Hospital really inspired me more to push myself through my training and complete the 26.2 mile marathon.

We were then taken on a 10 mile run which was really tough. This was a very challenging run as we were taken off road and uphill through a muddy field. Trying to stop myself slipping in the mud whilst running up hill literally took my breath away. I lost my breathing technique and didn’t think I was going to complete course. I slowed down and regained myself, when my legs had recovered and my breathing settled I picked up my pace and completed the 10 miles. At least the sun was shining.

It was a relief to arrive back at The Children’s Trust Hospital where we were given refreshments and advised on stretching techniques. There was also a Sports Therapists who advised on movements I should be using when using a foam roller. It was all very informative.

GADE VALLEY HARRIERS MARATHON TRAINING

I found a local club, Gade Valley Harriers in Hemel Hempstead that offers marathon training once a month. The first one was a 12 miles, I was really nervous because I didn’t know the course and was worried about my previous long run with The Children’s Trust. I decided to stay relaxed and listen to my breathing. Despite the torrential rain and winds, I still enjoyed the run and was pleased at how I felt through the run and my pace. It was great to get back to the clubhouse where we were given a cup of tea and a slice of cake to warm up.

WATFORD HALF MARATHON

My next group run was the Watford Half Marathon. This was my first organised, timed race so I was especially nervous. There were over 1,500 runners. The sun was shining as we made our start at 10.30am. It is a slower start when you are racing with so many runners which is good because it helps keep your pace in check. We soon spread out and was able to find our own pace.

The route was through lovely countryside but extremely hilly so it was certainly a challenge. They even had us running through ankle deep puddles which made it difficult to run with soaking wet trainers. I hit half way at 1.01 hr and really wanted to finish within the 2hr mark so I started picking up my pace. As soon as one hill was tackled we approached another, they were endless but I kept pushing on. With 3 miles to go and I hardly had any more power in my legs, it was countdown of the miles till the end.

As I approached the finish line I could hear them shouting 30 seconds left within the 2 hr mark. I don’t know where I found the energy but I pushed through the pain to crossed the finish line in 1.59.43hr. My legs felt as if they were going to buckle underneath me.

We were all given t-shirt and a medal. When I looked later at the chip times I had actually completed the course in 1.57.24 hr.

I would definitely recommend anyone who is doing a marathon to do some group runs and even organised timed runs to get the experience of running with larger numbers.

Over the next couple of weeks I will be increasing my mileage as my next group run with Gade Valley Harriers in Hemel Hempstead is 17 miles! Then there is another Children’s Trust training day of 18 miles.

I will let you know how I get on.

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London Marathon

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SESAME STEAMED VEGETABLES WITH QUINOA

January 4, 2014

Another quick, delicious recipe I found in Patrick Holford’s Low GI Diet Bible.

Quinoa is very versatile and can replace any pasta or rice dish. I have even replaced my oats with quinoa as a breakfast.

What’s so great about quinoa is that is has a very high protein content.

Patrick Holford’s recipe:

225g (8oz) quinoa

1 tsp vegetable bouillon powder or 1/2 stock cube

Dressing

2 tsp sesame oil

2 tsp tamari or soy sauce

1 tbsp sesame seeds (toast in a dry pan over a medium heat)

a squeeze of lemon

Vegetables

4 broccoli florets, chopped

2 handfuls of mangetouts

handful of baby corn

2 spring onions, chopped

1. Rinse the quinoa very well under cold, running water. Put it in a pan with 600ml of water and the bouillon powder or crumbled stock cube. Bring to the boil, cover and simmer for 13 minutes, or until the water has been absorbed. Fluff up the grains with an fork.

2. Mix dressing ingredients in a cup.

3. Put the broccoli in a vegetable steamer and steam for 4 1/2 minutes, then add the mangetouts and baby corn and cook for further 2 minutes, or until the vegetables are lightly cooked.

4. Serve the vegetables on a mound of quinoa and pour the dressing over the top, then sprinkle with chopped spring onions.

Davina’s Style:

This was another quick recipe which I cooked in 20 minutes.

I didn’t measure out the vegetables I used a small whole broccoli, chopped into florets. A pack of mixed mangetouts and corn. I also steamed them altogether for 10 minutes.

While the vegetables were cooking I cooked the quinoa in my Pampered Chef Microwave Rice cooker which is so quick and convenient. I just rinsed the quinoa and added the water and put it on for 13 minutes. I didn’t use as much quinoa as Patrick’s recipe, I used 1 cup (with 2 1/4 cups of water) which was enough for two portions.

I actually forgot the vegetable bouillon powder although I feel with the flavour of the dressing the bouillon powder could be overpowering as I didn’t miss it.

I enjoyed this dish with a portion of salmon and some prawns. You could compliment this dish with any meat or fish you prefer or even have it on it’s own. You could also use different steamed vegetables.

I hope you enjoy this dish as much as I did.

If you are enjoying my recipes and would like to learn more about leading a healthy lifestyle then why not try my healthy eating programme.

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NUTRITIOUS SOUP

December 27, 2013

This soup I found in one of Patrick Holford’s books.

Patrick designed this soup to help his wife get over a virus. It is now a renowned health tonic by his readers! It is incredibly rich in vitamin E and beta-carotine as well as anti-inflamatories from onion, garlic, ginger and tumeric. The coconut milk is a saturated fat which is not stored as fat in the body but used as energy.

I like it because it is very quick to cook and extremely nutritious!

I changed this recipe slightly by adding a whole chilli to give it an extra kick and speed up the metabolism. Adding red lentils to give it that extra protein. You could add chicken too. Adding courgette because I had one to use in the fridge. Soups are always a good way to use up any vegetables you may have.

Serves 2-3

1 tbsp coconut oil or olive oil

½ red onion, roughly chopped

1 garlic clove, crushed

1 large carrot or 2 small-mediums ones, peeled and chopped

1 large sweet potato or 2 small-mediums ones, peeled and chopped to the same size as the carrot to ensure even cooking

1 heaped tsp grated fresh root ginger

¼ tsp turmeric

2 tsp Marigold reduced salt vegetable bouillion powder

1 red pepper, diced

75ml (2 fl oz) coconut milk

1. Heat oil in pan and gently sauté onion and garlic for a few minutes.

2. Add carrot, sweet potato, ginger, turmeric and bouillon powder and just cover with boiling water and bring to the boil.

3. Cover and simmer for 15 minutes

4. Add red pepper and coconut milk, then blend until smooth.

This recipe is one of many that can be found in my 6 week online diet and tone programme.

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MY MARATHON EXPERIENCE

WEEK 1

My first week I managed to get myself out running 4 times increasing it gradually to a 6.7 mile by Friday. It was a bit cold but I was wrapped up with my thermal t-shirt and gloves. Once you start running you don’t really notice the cold. The mornings were dark but on my way home daylight was breaking through which felt good. The energy that running gives you really sets you up for the day!

At the beginning of the week my legs were really aching as although I exercised most days, my body wasn’t used to running. By Thursday the aches had passed so I was ready for my longer run on Friday.

My first attempt at 6.7 mile was tough. I had planned my route but the hill was at the end of the route and I struggled but made it without stopping!

I went to my gym, Target Fitness on Saturday morning and saw the Gym Owner, Gary Johnson who advised me that I should only be running 3 times per week with two short runs and a long run at the weekend and gradually increasing the long run a mile per week. He advised me to take my time and not to over do it. The proper training would start in January 2014.

Another guy at the gym said I should have increase my mileage to 10 mile by January. It is good to have goals through your training programme so I thought I would try to increase to 10 mile by the end of the year and also to be able to run up Cuffley Hill!

This is the beginning of the hill. You think it stops where you can see the top but then it goes on twice as long again!

WEEK 2

With daily life and activities it is hard to work to a strict timetable so. This week I knew I would have time to do two short runs on Monday and Thursday and I decided to do my long run on the Tuesday as I was be able to run in day light.

It was foggy and icy in the mornings this week so I decided to wear my woolly hat. I also noticed the dark mornings were dragging on as it was still dark when I returned home.

I did a 3 mile short run at a faster pace on Monday morning. Then Tuesday, I decided to repeat the 6.7 mile again but this time I changed the route so the hills were in the middle. And I rocked!! The hill was tough but I took my time and I even managed to sprint the last 1/4 mile home. It was colder and I was pleased I wore my hat!

I had heard there would be lots of ups and downs through my training and I had experienced my first one.

I then did my third run on Thursday at a steady pace covering 4.5 mile. This week I noticed I was gradually increasing my layers as it was getting colder!

On Sunday I was ready to increase my mileage so I attempted 8.7 miles. It was challenging but I enjoyed it. I felt I had planned my route really well with the hills in the middle. I even managed to speed up at the end but the last 1/4 mile was tough as it is a slight incline and I was pleased to be back at the gym where I had started. It was the first time I had run out in the rain, a friend had advised me to buy a cap as it would cover my face from the rain and I didn’t really notice the rain.

WEEK 3

My Pilates classes were a bit quiet as it was the last week of term but we had fun doing a Children’s Trust Sponsored Christmas Theme Pilates by wearing Father Christmas Hats or something on our heads during the class. I played Christmas music during the class to get us in the festive spirit. I also offered some mulled wine and mince pies for afterwards. I actually made a total of 96 mince pies which were enjoyed all round!

This week I had a cold threatening so I took some lemsip and drank camomile tea with honey to soothe my throat. It wasn’t going to beat me!

I had planned two short runs on Tuesday and Thursday morning and repeat the 8.7 miles on Friday when I could run in daylight.

Tuesday I did a 4.5 mile run with some faster intervals and it felt good.

Thursday a longer steadier run of 5.3 mile although I still put in some faster moments. I really felt I was finding my running pace.

When I woke Friday morning I was not looking forward to my 8.7 mile run as I remembered how hard it was. I also knew I wouldn’t be able to run till the afternoon which was a challenge already as I was used to running in the morning. I had some whole oat porridge and warmed fruit in the morning to give me some carbs and a small lunch as I didn’t want to get the stitch. I really didn’t know how I was going to feel.

It was 2.30pm by the time I got out on the run. As I had been running a bit faster this week I thought I would up my pace slightly which actually helped me through the whole run as the hills were much easier and my pace was more steady rather then dragging my feet. I even managed to speed up the last mile home and the last incline back to the gym. I flew and I wasn’t really out of breath when I got back and I knocked 5 minutes off my time!

I can’t believe how much fitter I felt in 5 days when I did the 8.7 mile for the first time. I felt that I must have had it all right…my pace and my breathing….now I was ready for the next level…10 miles!!

Arrived in the post on Saturday. I had won a Virgin London Marathon Hi Vis Top for starting my fundraising. I had received an email in the week that this would be offered to the first 5000 runners who had started their fundraising. I hadn’t really given it much thought until it arrived in the post. I was really pleased as I never win anything and this would come in handy on my early morning dark runs.

WEEK 4

It was Christmas week and I’d had a couple of nights out at the weekend which I really felt on my Monday morning run. It was nothing like the last 8.7 mile run I did. I knew once I started the real training after New Year there wouldn’t be too much alcohol involved when socialising as I really felt it in my body.

Because I’d had a bad run on Monday I did another run on the Tuesday near the gym, around the canal where it is pretty flat followed by some strength training in the gym.

This is the hat I wore for my Christmas Day run to get me in the festive spirit. So I had challenged myself to do Cuffley Hill and to reach 10 mile by the end of the year. I planned to do the 10 mile on Friday which would include the Cuffley Hill. It would be my first time to complete Cuffley Hill so I decided to do a shorter run with it in first. So Christmas morning I did a 5 mile including Cuffley Hill. Cuffley Hill was tough, I didn’t think it was going to end, it just went on and on but finally I reached the top so I was pleased I had faced my first goal.

I then came home and had a relaxing Christmas morning opening presents, eating mince pies and watching tv. I had a lovely Christmas breakfast of scrambled eggs, smoked salmon and a bagel.

This photo was taken after I’d returned from the 10.6 mile run as you can see I look a bit flushed. I woke Friday morning feeling a little anxious. The weather had been awful the night before with high winds and rain. The rain had stopped but it was still windy. I had a cup of tea and was going to make some porridge but a voice in my head was telling me must to get out there and complete it. I was also worried in case it started raining again like the night before. I decided to have my porridge when I returned so I had a banana to give me some carbs. I knew I had ate well over the last couple of days so I wasn’t worried about burning out.

The run included two large hills, Cuffley Hill and Silver Street, Goffs Oak but there was also a lot of downhill to recover. I took my time but kept a steady pace so I wasn’t dragging my feet. Three-quarters through I did start feeling tired but kept going. Once I’d passed the second hill I knew I only had a couple of miles to go. I still had some more energy to get me home. I knew waiting me me as some warm porridge and a hot bath.

It was great to arrive home safely. I had completed my second goal of 10 miles and I felt ecstatic but I was in need of a hot bath.

After every run I always make sure I have a good stretch, holding each stretch for at least 20-30 seconds.

I also feel that my Pilates classes are helping my running as my core is strong and I feel I can control my steps rather than stamping down which hopefully which help the impact going through my body.

This blog is mainly about my running programme but I am also doing some strength work on my legs which really does help to give you strength in your legs for running.

A good healthy diet is also important when training. I follow a clean eating style of diet and eat healthy 80% of the time. I have also increased my carbs but choosing healthier ones such as whole oats, rye bread, sweet potato etc.

I will include more information in my blogs about my stretches, strength training and my diet.

I hope you are enjoying it and wish you a Happy New Year. Now it’s time for me to relax for a couple of days.

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MY MARATHON EXPERIENCE

December 17, 2013

I have always been inspired by the people who run the Marathon especially last year when my friend Donna Lee ran. After an emotional year with losing both parents, Donna found it difficult to train properly but still took the challenge of the London Marathon. It was a struggle and a very emotional experience for Donna but she power walked the 26.2 miles and completed it in 6.5 hours!

The Children’s Trust were looking for runners.

Taken from The Children’s Trust website….’We provide expert rehabilitation, education, therapy and care at our specialist centre in Tadworth, supporting children and families from across the UK. We also offer services in communities around the country and online support for parents. Please support us and make a difference to children with brain injury.’

I have done voluntary work for The Children’s Trust before and earlier this year had the privilege of visiting the hospital in Tadworth. I was amazed at how much the The Children’s Trust helped the children and also their families. There were even special housing for the parents and local schools for siblings so all the family could be together through the rehabilitation.

After a couple of days of thinking and remembering how inspired Donna had made me feel I decided to take the plunge. I signed up on 30th November 2013!

Before signing up I googled the Marathon training schedules and considered if I would be able to fit in the training. I workout most mornings and weekends anyway so thought I would have time although I knew it would be tough. I hadn’t done too much running lately so I knew I had to change my weight training workouts to running workouts but keep a couple of core and strength workouts in.

I also realised that I would be training through the coldest months of the year. Through my teanage years, I owned my own horses and would have to look after them in all sorts of weather. This was part of my life for 26 years so I thought if I could do that I’m sure I could train in the cold for only four months.

I checked out my running gear and invested in some thermals, warm socks, gloves and hats and I was ready.

I went on my first run on Saturday, 1st December. I only did 3 mile but it felt good and I was looking forward to starting my training.

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London Marathon

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PILATES POWERHOUSE

July 29, 2013

The powerhouse is one of the most important concepts in Pilates training. In recent years, the term core strength, has become more well-known and is used somewhat interchangeably with powerhouse, but they are not exactly the same.

Students are taught to use their “powerhouse” throughout life’s daily activities. According to Joseph Pilates, the powerhouse is the centre of the body and if strengthened, it offers a solid foundation for any movement.

The powerhouse area of your body goes from the bottom of your ribs all the way to your hip line. It includes the abdominal, low back muscles, pelvic floor, muscles around the hips, and the glutes (butt muscles).

The core muscles are part of the powerhouse set, and using your core is part of using your powerhouse. The core muscles are the deep stabilizers like the pelvic floor, the psoas, the multifidus, and the transversus abdominis, among others. But the core muscles are not the big movers like the rectus abdomis or glutes, that we add to the group when we talk about the powerhouse.

The Powerhouse is activated effectively by hollowing of the deep abdominals, by drawing the navel back into the spine in a zipping-up motion, from the pubic bone to the breast bone.

Pilates beginners need to think in terms of using the powerhouse right away. It is the powerhouse that gives us the energy, stability, strength, and control to move into the intermediate and advanced Pilates exercises. Developing the powerhouse muscles in a balanced way will progress you toward true fitness the fastest.

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PILATES PRINCIPLES – CONCENTRATION, CONTROL AND CENTERING

June 28, 2013

PILATES is a physical exercuse developed in the early 20th century by Joseph Pilates.

The original six principles were concentration, control, center, flow, precision, and breathing.

Control

“Contrology” was Joseph Pilates’ preferred name for his method and it is based on the idea of muscle control. “Nothing about the Pilates Method should be haphazard. The reason you need to concentrate so thoroughly is so you can maintain control of every aspect of every moment.”

Concentration

Pilates demands intense focus: “You have to concentrate on what you’re doing all the time. And you must concentrate on your entire body for smooth movements.^”This is not easy, but in Pilates the way that exercises are done is more important than the exercises themselves.

Centering

In order for the practitioner to attain control of their body they must have a starting place: the center. The center is the focal point of the Pilates method. Many Pilates teachers refer to the group of muscles in the center of the body— the abdomen, lower and upper back, hips, buttocks, and inner thighs—as the “powerhouse”. All movements in Pilates should begin from the powerhouse and flow outward to the limbs.

Flow or efficiency of movement

Pilates aims for elegant sufficiency of movement, creating flow through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In other words, the Pilates technique asserts that physical energy exerted from the center should coordinate movements of the extremities: Pilates is flowing movement outward from a strong core.

Precision

Precision is essential to correct Pilates: “concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value”^.The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Pilates is here reflecting common physical culture wisdom: “You will gain more strength from a few energetic, concentrated efforts than from a thousand listless, sluggish movements”. The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement.

Breathing

Breathing is important in the Pilates method.

Joseph Pilates saw considerable value in increasing the intake of oxygen and the circulation of this oxygenated blood to every part of the body. This he saw as cleansing and invigorating. Proper full inhalation and complete exhalation were key to this. “Pilates saw forced exhalation as the key to full inhalation.” He advised people to squeeze out the lungs as they would wring a wet towel dry.

In Pilates exercises, the practitioner breathes out with the effort and in on the return.In order to keep the lower abdominals close to the spine; the breathing needs to be directed laterally, into the lower rib cage. Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement, including breathing instructions with every exercise. Above all, learn to breathe correctly.

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BENEFITS OF PILATES

June 6, 2013

Pilates is a body conditioning routine that may help build flexibility, muscle strength, and endurance in the legs, abdominals, arms, hips and back. It puts emphasis on spinal and pelvic alignment, breathing, and developing a strong core or center, and improving coordination and balance.

Pilates’ system allows for different exercises to be modified in range of difficulty from beginning to advanced. Intensity can be increased over time as the body conditions and adapts to the exercises.

Anyone can do Pilates. It is really beneficial to those suffering from injury and want to build up strength again. Also just as important to strengthen the muscles we use in everyday life.

Pilates improves muscle tone, balances musculature, supports correct posture, and teaches to move with ease and grace.

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FED UP OF DIETING

May 17, 2013

Are you fed up of counting calories and counting points only to find you lose a few pounds then pile it all back on again?

Hi Davina,

This has taught me a better way of eating. I have much more energy than before I even get up before the alarm now instead of snoozing a few times. Great menus and the flavouring on my food now is very tasty making you want to cook healthy food, plan your week so when you are busy you can still eat healthy which is when you need more energy too. Everyone should do this course look how fit and healthy Davina is you don’t even have to diet just eat healthy and the weight will naturally come off great start to 2013 . Thank you Davina xx

http://www.netmums.com/eastherts/local/view/classes-for-you/slimming-weight-loss-classes/28-day-online-diet-programme-for-january

This could be you….

Learn how to choose the right foods to eat for fat loss and without leaving you feeling hungry?

Ditch that sugar craving? Feel less bloated and more energised?

It’s easy….with my Revitalise programme

There are tons of easy recipes to choose from suitable for the whole family. I understand with the busy lifestyles we lead we haven’t always got time to spend ages cooking.

I will help you become more organised with your weekly food diaries and exercise plans.

Although this is an online programme you are not on your own. You will have my unlimited support and there is also a secret facebook page where you can share your own recipe ideas and experiences and also find lots of recipe ideas.

All you need to do is give it 100% commitment

By completing a weekly food crib sheet I can guide you in the right direction to a healthier lifestyle.

By the end of the 6 weeks you should have learned new lifestyle habits.

What have you got to lose? Get yourself signed up for the next programme.

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Eat Good Fats and Avoid Bad Fats

April 10, 2013

Essential Fatty Acids or EFA’s boost fatburning! So why have we become fat phobic?

When we eat saturated fat we either burn it for energy or store it as fat. On the other hand, when we eat essential unsaturated fats from seeds, their oils and oily fish, the brain and nerves use them, they boost immunity, balance hormones, reduce inflamation and promote healthy skin. Only if there are any left we use the EFA’s for energy or store it as fat.

Essential fats reduce the risk of cancer, heart disease, allergies, Alzheimer’s disease, arthritis, eczema, depression, fatigue, infections, PMS etc…If you are fat phobic you are depriving yourself of essential health-giving nutrients.

Unless you go out of your way to eat the right kinds of fat-rich foods, such as seeds, nuts and fish, the chances are that you are not getting enough fat. Most people eat too much saturated fat, the kind that kills, and too little off essential fats, the kinds that heal.

Have you ever wondered why you crave fatty food, e.g. crisps, chips, cakes, buscuits? We naturally crave fat in the same we as we crave protein or water. However only when you eat the right fat – the essential kind – does your body stop craving.

SATURATED FATS

Too much saturated fat can lead to obesity, heart disease, cancer and diabetes and puts extra stress on the body’s metabolism.

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WHY COCONUT OIL IS DIFFERENT

Not all saturated fats are the same. Research indicates that coconut oil is likely to reduce your risk of heart disease, lower your cholesterol. help you to lose weight and rejuvenate your skin.

The worst fats are those you find in processed and junk food or in deep-fried foods. These are called transf fats and hydrogenated fats.

DANGERS OF TRANS-FATS

Refining and processing vegetable oils can change the nature of the polyunsaturated oil. A process called hydrogenation. Most margerines contain hydrogenated polyunsaturated oils so are best avoided. Although the fat is technically polyunsaturated, the body cannot make use of it and even worse, blocks the body’s ability to use healthy polyunsaturated oils.

Frying is another way to damage otherwise healthy oils. Frying or heating can also make these oils rancid or oxidised – another reason to cook with coconut oil. Coconut oil can be heated without turning rancid.

Some manufactured foods contain trans fats so check the ingredients carefully!

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Control

Concentration

Centering

Flow or efficiency of movement

Precision

Breathing

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