by Mollie Millington | Feb 9, 2022 | race review, running
Royal Parks Half ballot results came out earlier this week. Did you get a place? I did! This year’s race is reducing the carbon footprint by asking runners to supply their own water and offering to plant a tree instead of receiving a free t-shirt at the finish line. I thought I would share a previous post about the 2014 event in case you are curious about the race. My Mill Hill Sports Centre co-worker, Anna, took part in the event that year and loved it. Here is her race review:
In the start pen
Having not run more than 10km in over a year, I made my way to the starting line a little pessimistic. What was I doing? I was in no way ready for a half marathon.
With the help of my Dad, back home in South Africa, I signed in to enter the ballot for the Royal Parks Foundation Half Marathon in early April. I was so upset about missing the beautiful Two Oceans Half Marathon back home in Cape Town that my Dad, a fanatical runner, made a deal with me. He would pay the entrance fees, as long as I got myself from the start line to the finish line, preferably in the same day. At the time I was so excited, now, standing amongst all the thousands of keen London fitness fanatics just before the starting gun was about to go off,…not so much. My ambitious plans of regular endurance training in preparation for the Royal Parks Foundation Half Marathon had slowly slipped away as the weather grew dimmer and the days shorter, leaving me at the start line with little more than 5 training runs under my belt.
The tube ride into Hyde Park was relatively easy and stress-free; it took me a little under an hour from Mil Hill East tube Station, where I am currently doing my gap year. At every stop more and more runners would hop onto the tube. We were a sea of bright blue t-shirts, brand new Nike shoes and top of the range sportswatches all humming with excitement, the adrenaline starting to kick in. By the end of the line you could hardly move between the mosh of bouncing athletes and bulky tog bags.
As we all hoped off the tube at Hyde Park Corner and made our way to the festival area, you could feel the energy. The Festival area was packed with food stalls, private tents, toilets, stages and thousands of people jumping from one leg to another in desperate attempts to do a last minute warm up. Our time had come.
It being my first Royal Parks Fountain Half Marathon, I was seeded in the Yellow group, second to last. The first group started at promptly 9am, something one would never experience in South Africa where “on time” means 20 minutes after the advertised time. The Green, Blue, Yellow and Maroon groups followed at 5 minutes intervals. The moment I set off to join the infectious rhythm created by thousands of determined footstep the nervous ball in my stomach dissolved. I turned the first corner towards Wellington Arch and forgot all about how little training I had done. I couldn’t help but be memorized by London’s beauty. It was such a breath-taking morning. I couldn’t think of any better way to experience the magnificence of this country’s capital city.
From running past the guards at Buckingham Palace to checking my watch against Big Ben at the Houses of Parliament, to exploring London’s beautiful Green and St James’s Parks and enjoying Embankments exquisite riverbank. I hardly had time to feel tired. Before I knew it I was on my way back passing under Admiralty Arch and then Marble Arch.
Then came Hyde Park…
I had been warned that this last stretch was always a lot longer than anticipated. Having saved up some final energy I started the long zig-zag in-between the beautiful lawns in high spirits. The hundreds of spectators and Sunday picnickers scattered throughout the park, ensured that you were never alone. The camaraderie between fellow runners also made the race that much more enjoyable.
With 2 miles to go I took a look down at my watch. Where had the time gone. I didn’t feel tired at all.
Look kids- Big Ben!
With the finish line in sight I began to pick up the pace. With every step being cheered on by the fantastic crowd, I crossed the line in 1:52:45. I couldn’t believe my eyes, despite my lack of training I had managed to beat my personal best. I wore my medal and cheesy smile with pride. What an incredible experience, one that I would remember as an unforgettable highlight from my year abroad in England. London with its beautiful old buildings, amazing gardens and infectious friendly atmosphere had inspired me to achieve something I thought was quite impossible on a gap year characterized by little to no physical activity. I am proud to call London home for the year.
Are yon inspired? Places are still available through charity partners. Learn more here. Have a peak at the 2021 route and let me know what your favorite landmarks are along the route.
by Mollie Millington | Nov 10, 2021 | fashion, running, safety
Dark mornings and nights during the winter months make it tough to hit the pavement (regardless of the temperature outside). Many people use exercising outdoors as a way to release stress and meet up with likeminded friends. It is probably even more important for women during the darker months not to be out alone (sad fact, but true). It is important to dress appropriately when training outdoors in the early mornings or late evenings so that drivers and cyclists can see you (nobody likes a run or ride that ends in injury) and to ensure you don’t overheat or struggle to stay warm. Here are my five tips on how to stay warm and safe in the winter months.
Wear light colours or high vis– This one is a no brainier. If others on the road or pavement can’t see you, they might not be able to avoid you. Unfortunately, many sports brands limit the colours of their clothing to primarily black. If you don’t have a top or bottom that is white or a bright colour, look for hi-vis accessories- such as a head band or gloves. Ultimate Performance has a versatile range of reflective and LED kit this season. You can even level up with a head torch, clip on lights if you run with a rucksack, or an LED vest. Hi-vis accessories and small flashing lights are a good way in increase your visibility without having to carry too much extra gear.
If you are feeling bold, check out Designed By Sports Starlight leggings and Orange Be Safe Be Seen reflective full zip hoodie. A few years ago, there were star leggings similar to these that I was unable to get a hold of. I am very tempted to ask Santa for a pair of these! If you know me, you know I like to stand out in a crowd.
To keep your look more sleek, Seal Skinz makes a fantastic wind- and waterproof reflective beanie which will keep you cosy and dry all winter long and not look too out of place if you need to wear it during the day too. I might get their waterproof beanie with a built-in LED for dog walks. My headtorch is so big, it ended up bobbing around.
Wear an ID bracelet– This bracelet is a must for anyone who exercises on their own. A reflective canvas strap holds a piece of paper that has your essential details- date of birth, allergies, emergency contact info, and anything else you feel is pertinent. That way, if you are found unconscious, you will be cared for properly. You can also laminate a small card and keep it in your wallet or pocket for easy access. It is tempting to believe your phone has an ICE setting, but if your phone breaks or is stolen, you will be out of luck.
Be mindful of layers– Layers are important in the winter to maintain proper body temperature. You don’t want to overheat or be too cold. When selecting your outfit, think about what the temperature will be like at the start of your session and then the end. I usually dress so I am a bit cooler to start. Once I complete my warm up (which is very important in the colder months, so please do not skip this), I am usually at the right temperature or even too hot. Páramo make a great range of base layer from shorts to short sleeves to leggings and long sleeves that can help you find the right temperature comfort zone. The asymmetric zippers on the outer layers are a nice feature to keep your skin safe from the cold metal.
Does it snow where you live? Adjust your kit accordingly. If so, a white top may camouflage you. Fog or mist? Again, white or grey might not be the best colour choice. Think about your environment and aim to clash! Bright colours are great, as well as flashing lights and reflective material (see above).
You also need to have the right shoes for the wet and slippery terrain. On Running’s Cloudventure waterproof trail shoe has amazing cushioning and perfect grip to keep you on your feet for medium and long distances. I tend to wear waterproof trail shoes on a daily basis in London during the winter months to keep my feet warm and dry.
Be prepared to stay indoors. Unfortunately, there may be times were it isn’t safe to go out due to weather conditions or if you are not feeling well. There is nothing wrong with having a bonus rest day or working out indoors. While you may prefer to be outdoors (I know I do), sometimes you have to be sensible. Missing one session is much better than being out for a few weeks dur to illness or injury.
These are just a few ways you can ensure you are safe when exercising in the darker winter months. Stay safe and keep hitting the pavements on foot or the roads on your bike keeping the above in mind. You can’t be too bright in your outfit choice or too lit up (go on and put Christmas trees to shame). The other people on the road will be grateful they can see you and avoid near collisions. You can, however, be too warm or too cold. I think of dressing in layers as another layer to add to my training. Keep trying out different combinations until you find one that works. Be bright, be seen. Be safe.
by Mollie Millington | Jun 16, 2021 | guest post, running
This week, we hear from my friend and neighbour, Matt. He started running during lockdown with a David Goggin’s 4x4x48 challenge as his first challenge (read about the first 24 hour here and the last 24 hours here). He has spent the last few month’s working on a half marathon PB as a competition between friends. Everyone was to run a half marathon on the same day, but not on the same course. Here, Matt shares what he learned during training and how the event went.
Running a half marathon PB
For 14 weeks I trained to run a PB for the half marathon. That being said, achieving a PB was not going to be too hard given that this was the first time I have properly trained for a race. I had run a couple of half marathons in the past, but only ever in long training runs (the first time I tried the distance, I paced myself to come in at just under 2 hours so that I could tick a sub-2 hour half off the list). I was excited to see what I could achieve when I committed to a goal.
On Saturday 29th May, with the help of a friend who had kindly offered to pace me, I ran a half marathon PB (TT) of 1 hour 42 mins and 18 seconds!
I missed both my A goal (1 hour 38 mins) and my B goal (1 hour 40 mins) but, all things considered, I was actually very pleased. Here are some of my reflections on the effort on the day, and on the training that came before it.
Training to a plan was great for accountability:
I have not always been a runner; I only really took it up a couple of years ago as part of an effort to lose weight. Until this training block, I had always just gone out to run 5k or 10k (or whatever distance Mollie had convinced me to tag along for) without a purpose or a goal. Some friends and I arranged our own virtual 5k TT during lockdown and I did a few intervals in preparation but didn’t follow a plan; I underperformed on that day and was extremely frustrated with myself! After that experience, I was determined to train properly for this half marathon so I signed up to a Garmin training plan that I could download to my watch.
Having the structure of being told what workout to do each day was a massive help and I made sure I didn’t miss a session. It actually made running way more fun because I knew what I had to achieve in each session and so I was never tempted to slack off when things got tough.
That being said, I followed the plan to the letter and I am not sure the latter weeks of the plan suited me perfectly. I felt that the plan switched from hard intervals, speed work and long runs to tempo/goal pace runs too early. Next time I will be in a better position to make my own decisions about the design of the plan and I will probably do a bit more mileage and have a bit less of a taper.
Easy runs to heart rate were a game changer:
For the entirety of the training block, the plan suggested my easy paced runs (including the weekend long run) should be between 5.16 – 5.54 p/km which at first, compared to my previous tactic of just going out and running at a moderate pace, felt pretty slow. As a result, I ran the easy paced runs and long runs at the start of my plan towards the top end of this pace interval. However, half way through the training, after reading more and more about running to heart rate, I decided to run these sessions to 130 bpm and forget about the pace.
This made a huge difference. Although I was able to run relatively comfortably at 5.16 p/km, when I slowed down a bit (to meet the 130 bpm goal) I recovered a lot quicker and felt less physically tired. This helped to go harder in the interval and speed work sessions; and within a few weeks, I was able to run at 5.20 p/km at 130 bpm.
Working full time and training is hard:
As I’ve already said, I stuck to my training plan religiously; but balancing training with a full time job is not straightforward. I work in the finance industry and regularly work 10-12 hours per day sat at a laptop. This means that it can be difficult to find the time to squeeze in three sessions of 40-75 minutes during the week. In the end, it took a combination of flexibility/opportunism (for example, being prepared to run at 9pm at night or squeezing in an intervals session between meetings) and a very understanding partner (who didn’t complain about having to do more than her fair share of cooking and household admin to allow me to get more running in).
Getting enough running in on top of work also impacted on my sleep. I often found that I was faced with a choice of getting enough sleep or having enough down time in the evening. Choosing to end the day with at least a couple of hours of television, or reading, meant that I regularly got a bit less than 7 hours sleep; and towards the end of the 14 week training block I really noticed I was feeling a bit fatigued.
Conditions are a huge factor in performance:
Between February and early May the weather in London was relatively cold, which meant that the vast majority of my training was undertaken in conditions between 3 – 12 degrees celsius. In these conditions, I had never had to think about the impact of heat and consequently had never tested my nutrition and hydration strategies outside of this range.
On race day the weather started at 16 degrees in the shade at 10.30am, rising to over 20 degrees by 12.30pm with close to 70% humidity. This was a lot hotter and humid than anything I had run in during the preceding 14 weeks – I had missed perfect conditions by 3 days. I considered changing the plan and setting off earlier to reduce the heat, but that would have meant throwing off my morning routine and running the risk of needing the bathroom mid-race.
Long story short, I kept to the originally planned timings and figured that I would deal with slightly hotter conditions. In hindsight, this was probably unwise. In training I had progressed to a point where I could comfortably run large intervals at race pace with a heart rate of between 150-160 bpm, however within a couple of kilometres of starting the race my heart rate had rocketed to over 160 bpm. Part of this could have been nerves, but I suspect a large part of it was the heat. And in the heat, I was never able to get my heart rate down again (my average heart rate over the race was 169 bpm).
When you think you are done, there is definitely more left to give:
After spiking my heart rate early in the race, after 9 km I felt much worse than I should have done. Until then I had been able to keep broadly to race pace (4.40 p/km) but I started to realise that I was unlikely to be able to maintain this for another 12 km. I asked my friend who was pacing me to take off 5 seconds p/km in the hope that if I was able to recover a little then I could make it up in the final few kms when I didn’t have to worry about preserving energy.
The course I had chosen was a 5.77 km loop through the Olympic park, along the canal, and around Hackney marshes. At the start of the fourth loop, I hit a wall. I had heard people talk about hitting a wall when running long distances, but I had never experienced it until then. Having run 17 km, with only 4 km to go, I suddenly felt like I wasn’t going to be able to make it to the end. My right hip was starting to hurt with every step, one of my abs was cramping, and mentally I wasn’t in a good place.
Even being so close to the finish, I started to think about the prospect of stepping off the course and conceding defeat. I’m really glad that my friend was pacing me, because one of my biggest thoughts to counter the negativity was that he had travelled across London to run for me (even carrying my water) and therefore I couldn’t let him down by stopping.
According to my Garmin/Strava, I managed to keep the pace at around 5.00 p/km for the next 2 kms; although in the moment I had lost all ability to think about anything other than the distance counting down (which seemed to take an age) and continuing to put one foot in front of the other. The second to last km was the slowest at 5 minutes 23 seconds but for all I knew it could have been 7 minutes – I was in that much pain! When it came to the final 200m I tried to pick up the pace or even sprint, but immediately my calves started to cramp up and I hobbled the last hundred metres before collapsing at the side of the path.
A combination of the heat and potentially not enough water meant that the last few km were harder than I had ever imagined, but I can safely say that I got absolutely everything out of my body. Whilst it wasn’t quite the time I was hoping for, I am pleased with the effort and I learned a lot of valuable lessons from both the training and the race itself.
It’s now time to spend a few weeks relaxing, focussing on some other sports such as cycling (without feeling guilty that it’s not on the training plan), and running just for fun; until I decide on my next challenge!
by Mollie Millington | May 13, 2021 | clothes, running
Salomon is a brand that I grew up with on the slopes. Since I moved to London, I started working with them to explore the roads and trails. They are super supportive of the running community, working with Love Trails Festival and putting on their own events at Box Hill. My winter shoes are Salomon GTX trail shoes, which keep my feet dry. I ran across the Wadi Rum desert in a Salomon 6L rucksack*. This week, I received the S/Lab Fore-Tex Shakedry* to review and it looks like Saturday will have appropriate weather to do so (full review coming soon).
Last week, Salomon contacted me about their Her Way campaign. Women do so much at home, work, training, and more, making them pretty inspirational wouldn’t you say? Salomon agree and are championing female awesome-ness with a new short film ‘Her Way’ produced by women and featuring three incredible ladies who are doing it their way and proving female stereotypes don’t exist (one is a nurse who has a daughter with Down Syndrome. I follow her on Instagram.). They are also giving away an amazing weekend in the Cotswolds for you and a female friend.
Salomon encourages you to nominate an inspiring woman from your day to day life, a mum, sister, bestie, girlfriend, and if you’re picked, both you and she will be invited to spend a fabulous weekend (23rd -25th of June) in the Cotswolds. Entries close 31 May, so if you want to win an exclusive invitation to Salomon’s Women’s Getaway and a full head to toe Salomon outfit for you and your friend, submit your nomination today. Ten runners up will win a Salomon WMN box including some sustainable Salomon goodies. All it takes is a few minutes of your time for the chance to play outdoors with one of your favourite people.
I am going to nominate my friend Becs, who became a mom last year during the pandemic. She is handling it like a champ even though she hasn’t been able to have family and friends help out her and her husband out. She is always up for an adventure, an incredible ultra runner, and someone I am lucky to call a friend. Fingers crossed she can leave the baby with her husband for the weekend if we win.
There a few pieces from the Salomon women’s collection that I would love to get my hands on:
Outline shell jacket in Olive. Springtime can be a bit rainy, especially if I am camping. s specifically created for women and provides protection from the elements thanks to a 2.5 layer membrane, with robust 3 layer panels on exposed areas to give added protection. Super light and easy to compress and stow, Salomon’s MotionFit technology delivers freedom of movement whether you’re trail running or hiking with a backpack. I tend to keep a raincoat handy just in case I need one, and layering is a good way to keep warm and dry.
On my feet, the Salomon Sense 4 are made for the trails. Not only do I love the colors, but these shoes are comfy and responsive thanks to Salomon’s OptivibeTM cushioning incorporated into a design aimed to absorb vibrations and decrease muscle fatigue without weighing you down. A full rubber Contagrip® outsole gives confident grip on any terrain and Profeel film protects your feet from sharp objects. They also have a neutral support which I need for my Achilles issues.
Who are your favourite people to explore the outdoors with? What makes them special in your eyes? Leave a comment below and let me know.
*Indicates I was gifted the product for an honest review. All opinions are my own.
by Mollie Millington | Nov 26, 2020 | running
Runners do a lot of crazy things. Run 26.2 miles for fun. Run 4 miles every 4 hours for 48 hours for fun. Run 100 miles with 20,000 foot elevation change for fun. We tend to pursue the next big thing when we have achieved what we never thought possible. Due to my Achilles tendonopathy, I never thought I would run a half marathon, let alone a full. Ten years later, I have run many marathons, completed a desert ultra and hiked to the top of Kilimanjaro. Not too shabby for someone in their 40s.
2021 has been a tough one for runners. Not only were our races cancelled, but we also were limited as to when and where we could run with our friends. We are usually a social bunch so many of us have struggled with our training. I know some people who have switched disciplines while others have learned to love solo runs. A few local races, such as those with Run Through, have gone ahead which have refreshed\ our medal collections.
For me, running is about meeting new people and challenging myself mentally and physically. When I got an invite to take part in a new running movement called Run Grateful, I was so excited to take part. Their launch event took place in on a track near London over 24 hours. Founder Mark White started Run Grateful in the spring as a personal challenge, which then turned virtual and finally in-person in September. His life is very centred around gratitude, ever since his journey to sobriety started 18 years ago. Mark’s experience during the start of the Covid-19 pandemic helped him to develop a focus on affirmations of goodness through gratitude running. And now he is telling the world all about it.
Our 24 hour event saw 20 people gather to run a marathon (26.2 miles) over the course of a day. We started on a Saturday morning at 10am with a 5K and continued at the top of every hour (with an American style countdown by yours truly) with an additional mile (1600 metres or four laps around the track). For me, lack of sleep was my biggest concern going in to the event, along with too many miles too quickly. I was halfway through my marathon training plan at this point and not ready to run a full marathon yet. Not sleeping wasn’t something I could really help, due to the nature of the challenge. While there was a large tent available for everyone to share, I decided to bring my own small tent so I would have a quiet place to rest. Yes, this was an antisocial choice, but my brain doesn’t function without sleep. I am not sure I even slept at all in the end as the interval between miles was short. To avoid getting injured, I chose to walk every other mile as part of my strategy to finish.
If I was running the mile, it would take me about 10 minutes to complete it (some of the faster folks were finishing in 5-6 minutes). If walking, it took about 20 minutes. This left me between 40-50 minutes to eat, stretch, chat, and/or use the bathroom (which was a short walk away from the track). While it was light out, we all sat on the track in between miles, getting to know each other better and how we found out about Run Grateful. As the event progressed, we took turns at the start of each mile to introduce ourselves, how we got into running and what we are grateful for. Unfortunately, it started raining later in the night, so we moved into tents. As expected, the night-time was the hardest, both physically and mentally. We were tired. Some people had developed injuries. It was wet and cold. As we lined up on the start line (which was on the far side of the track), the smiles started to emerge again as the Red Bull kicked in. We always started off together, which was wonderful. While running was the best way to achieve longer rest periods, I also enjoyed walking with others as it gave us a chance to chat and get to know each other better. I knew we would all end up friends because who else would sign up to do this aside from people like me?
In between miles, we also had some speakers that Mark invited to talk to us about breathe work, take us through a proper warm up, teach a yoga class, and discuss talking therapy. Mark even had a counsellor join us for the majority of the event. As you work through the physical and mental work of running alongside a gratitude practice, there was a chance that many different emotions would emerge. Mark wanted to make sure we would have support there if we needed it.
You can watch the official Run Grateful video that shows you what it was like to be there for the 24 hour challenge. Some of the runners share their experiences with gratitude and how it plays a role in in their daily lives as they overcame personal challenges. Gratitude is something I dip in and out of. For a while, I kept a journal where each night I would write down what I was grateful for. I also make an effort to show people how much I appreciate them. Gratitude also helps me keep things in perspective when I am having a bad day. For example, our shower had a leak and had to be replaced. While it is frustrating not having a shower, I am grateful to still have a toilet and running water. Many people in the world don’t. Easy, right?
Want to get involved?
Run Grateful is holding events in December and January. The first is a December run streak. Run one mile every day in December and dedicate each mile to something or someone you are grateful for. Share your runs on social media using the hashtag #rungrateful and tagging @1gratefulrun on Instagram. Even better, join me on Instagram every weekday morning in December at 6am for a virtual run club. Via Instagram Live, we will run our one mile together, taking 10-15 minutes to gather our thoughts for the day, radiate out positive vibes of gratitude, and start the day energized. I need a bit of motivation right now post-marathon and am grateful that Run Grateful is letting me use their platform to share my love of running.
If a run streak is too much for you to commit to right now, join the movement over the weekend of 2-3 January 2021 by running one grateful mile. Register for a custom race bib you can print out at home and take part in this global movement.
Do you have a gratitude practice? Seeing that it is Thanksgiving, leave a comment below and let me know what you are grateful for.
Photos by Ed Kirwan and team. Thanks to Run Grateful for inviting me to take part in their launch event.
by Mollie Millington | Nov 22, 2020 | exercise, quickie, running
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Today’s workout can be done outdoors with some space for the runs. Please dress in layers and have skin covered if it is cold out where you live.
Warm up- Jog/slow run for 3 min (don’t skip this bit! warming up prepares the body and helps you avoid injury)
4 min- 30 second intervals of running a little faster and then slowing down to a steady pace for 30 seconds. Repeat 4 times.
5 min- 30 second intervals of running as fast and as far as you can. Run at a slower recovery pace back to where you started. This can take up to 60 sec. Repeat 3 times.
1 min- Squats
1 min- Walking lunges
Be sure you cool down properly if your heart is still pacing after the lunges. Try a slow jog or walk for a bit. Gradually lowering your heart rate avoids blood pooling in your legs and light-headedness. Intervals help strengthen your heart and lungs, as well as improve your speed.
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