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.
by Mollie Millington | Oct 15, 2020 | race review, running, travel
Never in my life did I think I would run a marathon. I have too many runner injuries and never have been very fast. Turns out to run a marathon, you need to run slow! But after completing many 1/2 marathons (which I never thought I would do either), I took the plunge in 2015 and signed up for the Volkswagon Prague marathon. Just one week after the London marathon, I knew I could train with my friends who were taking part in London that year. It was a fab idea as long runs can be daunting before you head out and then a bit lonely as you plod along. My mental game has never been strong so I knew I would find strength in numbers.
One of my goals is to run in every country and every state, so when I was looking through old posts to schedule my #traveltuesday series, I was shocked to find my review of the 2015 Prague Marathon in my drafts. Typically held in the spring, it was reschedule for mid-October 2020 due to the pandemic. Sadly, as I finished up this post, I saw the event was cancelled altogether like so many other races this year. Prague is a wonderful city and a fun race, so I highly recommend to give is a try in the future if you can. Please note, some of the info below may be outdated now so please refer to the official race website for the latest information.
Registration process & fees: In 2015, it was a simple online registration without a ballot process in place. They also offered an insurance fee for 10% of registration cost in case of injury close to the race, so that you could withdraw and get your money back. Race bibs could only be picked up at the race expo rather than having them posted to you.
Location: Prague, Czech Republic. The course takes you through many of the historical bits of town. The start area was centrally located too which was very convenient. The race expo at the time was a little bit farther out and accessible by tram. However, the public transport in Prague was easy to use once you learn how to buy the tickets and how to read the tram schedule.
Course & bogs: The course wound around the river and through many different areas of Prague. It even went right next door to my friend’s apartment building, which meant she just had to roll out of bed to cheer me on (thank you, Marty!). There were refreshment stations with sponges and loos every 5k. The rubbish at the water stations meant you had to walk through each one, but I was ok with that. One of the risks of running in older cities is various surfaces to run on. Prague didn’t have too many cobblestone patches on the route but there were lots of tram tracks to work around.
Atmosphere: Unfortunately, London set my expectations really high in terms of enthusiasm from the local residents. But Prague hadn’t got the memo yet. I think most of the people watching had come with runners so there were some signs and fans. I had my name out on my shirt but only my friend (who knows my name) and one other person said it. Maybe people didn’t know how to say it? It would have been nice though to have that kind of boost along the way. In later races, when I wore the same shirt with my name, I definitely heard my name called more often.
Bling & goody bags: The race medal was a pizza slice-shape because if you took part in all seven Run Czech events in one year, it fits together to make a giant medal. If I lived closer, I would be all over that! After all, it is all about the bling!
Tips if you decide to take part next time: I found Czech to be a very challenging language. Try to master “hello” and “thank you” before going. Bring your sunglasses and sunscreen if your race is in the spring as it was a lovely weather and a nice change from London. There are lots of sights to see (the big clock, the castle, etc) and it is a fairly easy city to walk around. Schedule a few days after the race for sightseeing. The race could also be a great city break for a quick weekend away.
When people ask me which marathon was my favourite, I always say Prague. To commemorate the race, I researched gems that Prague was known for. My friend helped me (as I needed a translator) purchase a small garnet (the official stone of Czech Republic) and had a necklace engraved with the date of the race, my finishing time, “Praha” and 26.2. It will always hold a special place in my heart. However, I think I need to go back as I cannot find any of my sightseeing photos. Hopefully, I can make it back in 2021.
by Mollie Millington | Sep 15, 2020 | charity, running
After George Floyd’s death, I felt so helpless. As a white woman living in England, there wasn’t much I could do it seemed to bring about change in my home country. I made many donations to support causes that aligned with my beliefs- education about racism, counselling for trauma experienced by ethnic minorities, and supporting legal teams to help bring about justice. A few of my friends took part in online panel discussions and I eagerly tuned in to learn more their personal experiences.
I took to books to educate myself further, learning more about American and British history and how racism was an underlying current. The non-fiction books I read were White Fragility and Why I’m No Longer Talking To White People About Race. Natives and How to Be Antiracist to add to the list now that I have finished what I originally purchased.
While Gone with the Wind is fictitious (and seriously long!), I had already started it during this time and followed it up with Queenie, The Tubman Command, and If Beale Street Could Talk. There are so many more books I want to read, questions I want to ask. A black man was killed by police recently in my hometown, sparking protests and even getting a mention from Trevor Noah. Fuelling this fire of unease is the US presidential election where both old white male candidates were raised in a different time (for example, when segregation was legal).
In an effort to amplify black Voices and help drive a change in America’s leadership, I am joining the virtual event Womxn Run the Vote. Oiselle USA is organising a #WomxnRunTheVote relay to benefit Black Voters Matter. Last day to register is 17 September and relay starts 21 September. You don’t have to run to take part. You can walk, cycle, swim, row, etc. to clock up your miles. While I considered making my own team, but I thought it would be nicer to support others. Aptly, there is a team called Happy Runners (close runner up was team Run for Cookies), so please join the Happy Runners team if you would like to support this great cause. The team will need to split up the miles (680 in total) so let’s get registering asap. Sadly, the unique custom event gaiter is sold out and there isn’t a medal, but there are a few online events to attend as a benefit of registering. That means that $23 of your $30 goes right to Black Votes Matter. That is a pretty good trade off if you ask me.
Here is the official blurb about the challenge:
A virtual race for real change, Womxn Run the Vote is a 680 mile virtual relay from Atlanta to Washington DC.
This virtual course takes runners on an empowering journey from the Martin Luther King Jr. Historic Site in Atlanta to the Martin Luther King Jr. National Memorial in DC. Along the route, you will travel on the US Civil Rights Trail and follow in the footsteps of generations of activists.
A portion of the proceeds from this event will go to support the Black Voters Matter Fund, an organization whose goal is to increase power in marginalized, predominantly Black communities through effective voting, which allows a community to determine its own destiny.
Designed to be accessible for as many people as possible, this event allows you to run, walk, ride (or any of 80 other activities) and then log your activity and see yourself move on our map and leaderboards. You will be able to see a Google street view of your virtual locale and then cheer your real fellow teammates in the chat. Learn more about the activists and change makers that helped shape the modern civil rights movement with our interactive maps.
Looking for a team to join? If you search #WomxnRunTheVote on Instagram or Twitter, you will see info about teams with open spots.
Leave a comment below when you have registered so I cheer you on. Let’s run together to get more people registered to vote in the USA to make a big impression through voting in the upcoming elections and improve lives of American citizens.
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by Mollie Millington | Sep 3, 2020 | running
After drifting through lockdown without a goal, I was super excited to sign up for the Authentic Athens Marathon (gifted entry). Six weeks into my training and it is going well so far. First off, I am hitting the miles, having skipped only two runs so far because I was too tired (thanks to Maple and learning I cannot bike commute all the time). The training plan I chose includes four runs a week with two recovery days that can alternatively be for cross training. This aspect I am still working on. If you have been following me on Instagram, you will know that I haven’t been great about completing my physiotherapy. Strength is critical for runners, especially those who run long distances. In every marathon I have ran, I always wish I had committed to a strength training program. It has taken me six weeks, but now that I have settled into a routine with work and training, I have figured out how I can get my strength sessions in. I just need to hit the gym after work with my Function360 physio plan (gifted). I swear lockdown has used up most of my brain’s problem-solving skills!
Sunday long runs have now hit double digits (which I am enjoying) and Thursdays are meant to be hill reps as of last week. Speed sessions and hills sometimes aggravate my Achilles, so I am taking these with easy effort for now. I have also been trying out a few different running shoes to help me manage the miles and I will be sharing my thoughts on these different trainers later. Actually doing my physiotherapy should help stabilise my ankles and build up additional muscular support. I am very happy that only in the last week has the pain around my bone spur and surrounding tendons become a bit uncomfortable. There are medicinal frozen peas to ice it with and I am trying to stretch more.
With ten weeks left to go of my training, I am anxiously watching the news for updates on the UK quarantine list. My trip is with Sport Tours International (#iboughtit) who offer an excellent refund package if the race is cancelled. So much can happen between now and then in terms of my health, the training, and global infection rates that I am trying to stay positive and focused on my goal. Other races in my diary for the autumn have recently been cancelled on short notice, such as Swim Serpentine, but there are a few more to go before the marathon. Due to Swim Serpentine, my cross training so far has included weekly swims and paddleboarding sessions. Now that the water is getting colder and I no longer need to swim two miles at the end of the month, I have more time to work on developing strength to balance my running.
Overall, things are good in running land. I just need to keep riding the wave for 10 more weeks. Easy, right? I have run many marathons before and know what it takes. I have also a better understanding of my foot injuries and should be able to manage them. To mix things up a bit with my training, this weekend I am taking part in One Grateful Run.
One Grateful Run has invited a limited number of runners to take part in their 24 hour event in Essex. Others are encouraged to take part virtually. Starting off with a 5K and then running 1 mile every hour, the run is meant to focus you on affirmations of goodness through running a marathon in one day’s time. By sending out positive vibes into the world, we can tune in to our aspirations and desires of happiness. If you decide to take part (please do!), be sure to tag @1gratefulrun to show your support. This is the inaugural event, but I think it will grow quickly. It totally aligns with my ethos and I am blessed to be taking part (thanks to Elle for connecting me with the organisers).
I have started making a list of the things I am grateful for. What would be on your’s?
by Mollie Millington | Aug 18, 2020 | guest post, running
This is the last in my guest post series by my friend, Matt. Lockdown inspired him to become a runner and he even ran an ultra for fun. This is his account of the second half of his 4x4x48 challenge.
Run 7: Friday 26 June @ 8pm
Music: Deetron essential mix
Finally the heat had subsided a bit and I had some cloud cover to run in. I made the decision that I needed to slow down, so I set off with the aim of running at 6.00 per km. Yet again my pacing was awful and I kept seeing on my watch that I was running at 5.35 per km or even quicker. I felt good though and it took several kilometres for my quad to start tightening up again.
When I got home I made some proper food – salmon, potatoes and peas. I’d been existing mainly on hydration drinks, chocolate covered almonds, and protein bars for several hours at this point (apart from the rice for lunch). Maybe it wasn’t a good option, or maybe the day was just catching up with me, but I felt awful for a few hours. I’d caught the sun (despite applying suncream before every run) and my heart rate was definitely elevated.
We opened a door as the house was still very hot, and I added some ice to my water. I also tried to drink more hydration fluid in case I was low on calories or salt (it has 60g carbs in a 500ml bottle). At 11.30 it was time to start the routine again – foam roller, warm up, stretch then go.
Run 8: Saturday 27 June @ 12am
Music Deetron essential mix
Having been through such a rough patch between runs, I expected this one to be painful and set off again to target 6.00 per km. Unfortunately about 1km into the run my FitBit just switched itself off, but luckily I had decided to run the same route as run 3 and so I knew exactly where 4 miles ended.
Whilst it started off a bit tough, I actually got into the run and rolled along at somewhere around 5.45 per km pace. As I came into the final 800m I could hear the Deetron remix of Every Inch by George Fitzgerald (amazing tune) emerging in my headphones and it gave me a genuine lift. It was probably just psychological, but I actually felt quite strong running the last few hundred metres and felt like I was finishing the bad patch.
Same stretching routine when I got home, a quick shower, toast, peanut butter and jam, and off to bed hoping to get a couple of decent hours of sleep before the alarm at 3.30am.
Run 9: Saturday 27 June @ 4am
Music: Maceo Plex essential mix (2015)
The alarm was not a pleasant sound at 3.30am and again it felt like I had only had a few minutes sleep, however I think I must have slept pretty solidly from the moment my head hit the pillow. One of the most difficult parts about this challenge was having to be so purposeful about body preservation. It would be tempting to set an alarm for 3.55am and roll straight out of bed and start running, but I think I would have gotten to about run 4 with that approach before doing some long term damage. So same routine of foam roller, warm up and stretching before going out on the hour.
I was actually quite surprised at how good I felt on this run. This one more than any of the others I felt like I got into a groove and just churned it out. This came through in the stats for my pacing with every kilometres average pace within a few seconds of each other. This was the part where I felt I had to go to a different place mentally, not focussing on my body or the road ahead and just let my legs tick over. Average pace 5.35 per km.
When I got home I was looking forward to sleeping again. I drank another recovery shake and skipped the shower. It had been a lot cooler out on this run than any of the previous runs so my priority, after stretching, was to get to bed. Alarm set for 7.30am.
Run 10: Saturday 27 June @ 8am
Music: None
Mollie had offered to come running with me again and I was looking forward to having a pacer, however when I opened my front door Alex was there again in running gear with some cherries for me. So now I had two pacers!
I was getting a bit sick of running the same loops so Mollie suggested running to the Olympic Park and back which was a welcome change. We started at somewhere around 6.00 per km pace but got a bit quicker as I got into it a bit more. I was a lot less chatty than the last run with Mollie at 4am on Friday so I mainly followed her and Alex and just tried to keep the legs going.
All in all, not too bad. Average pace of 5.47 per km and the body was still holding up.
I doubted I would be able to sleep again so I just tried to eat something (granola, kiwi, nuts and seeds) and relax on the sofa.
Run 11: Saturday 27 June @ 12pm
Music: Maceo Plex essential mix (2015)
It was a bit of a struggle to get up off the sofa to start the warm up routine again. My body felt good but I wasn’t sure how much energy I would have. On balance I was probably lagging behind my nutrition plan at this point in terms of calories consumed but it was difficult to tell and I’d been snacking on chocolate covered almonds whenever I could.
There had been no need to worry because when I started running I felt pretty good. As per usual I set off too quickly and then tried to slow myself down a bit, however I also thought to myself that with only one run left after this one there comes a point where there’s not much running left to conserve energy for.
In the end I managed to keep a pretty even 5.25 per km pace. I was free styling a bit with the route towards the end of the run weaving up and down trails on Wanstead flats. Luckily I’ve spent many hours running these routes so it was relatively easy to ensure I ended somewhere not too far from the house.
I’d been meaning to watch the Dragon Back Race documentary, a 315km race across the spine of Wales with 15500m of ascent and the equivalent descent, for several weeks and this felt like as good a time as any. Inspiration for the final run!
Run 12: Saturday 27 June @ 4pm
Music: Maceo Plex essential mix (2018)
So the big question was how fast could I run the final 6.4km?! Having been so conscious of conserving energy for the best part of two days, as this was the last run I could completely empty the tank. In preparation, I made and drank a final high carb drink to make sure I had enough energy for a last push.
Just before I went out I wondered what music to choose, but since the last run went well I thought I’d keep it the same so I chose another Maceo Plex essential mix to propel me along.
I went pretty hard straight from the start and at 2km I was comfortably under 5.00 per km pace. In spite of the carb drink, energy levels were lagging a bit so it felt pretty unsustainable. When I’m trying to run fast I usually like to try to keep something in reserve and run the last bit hard but no such luxury in this situation.
The next 20 minutes can only be described as really painful! I tried to up the pace a few times but had no gear to go to so it was just a case of burying myself to keep the same pace going. Luckily I timed it reasonably well and only started to deteriorate in the last couple of hundred metres.
As I turned into my road, Mollie and Jess were outside the house and Mollie had a cowbell to welcome me home. It was such a great feeling to finish. 4x4x48 signed off with a sub 5.00 per km average split for Run 12!
Conclusion
When I agreed to try this challenge I did not know whether I would be able to finish it or not. I have run a lot over the last couple of years but mainly short distances (i.e. less than 10k) and whilst the challenge only requires you to run 6.4 km at a time, the total distance covered is pretty huge in 48 hours.
There were definitely some hard times. I think anyone that does the challenge will go through at least one bad patch, will suffer some stomach issues (eating and digesting enough calories every 4 hours is hard) and some muscle soreness. The weather was also a huge factor as it was so hot and humid in London during the challenge.
At the end of the day, however, the challenge is hard, but doable, and I think that anyone that runs 20k+ per week and isn’t too injury prone has a good chance to finish it. You just have to really WANT to finish it!
Final stats: 77.58 kilometres run in a total time of 7 hours 4 minutes and 7 seconds at an average pace of 5.28 per km.
Here is a breakdown of Matt’s runs from the challenge:
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