by Mollie Millington | Aug 11, 2020 | guest post, running
Today we are back with Matt’s account of the first 24 hours of his 48 hour challenge. You can read about his training for this 4x4x48 challenge here. Come back next Tuesday to read how it all ended.
Run 1: Thursday 25 June @ 8pm
Music: None
First of 12 runs – it was 28 degrees at 8pm but other than it being too hot I felt pretty good. I knew that the key to finishing all 48 miles would be looking after my body so I spent 10 mins on the foam roller before warming up with the skipping rope and stretching before setting off.
Mollie, who had offered to run the first 4am run with me, came to say hi with Maple just before I left and I was joined on the first run by my friend Alex who was keen to be involved but just didn’t think that he could set aside the time to complete the whole challenge with a toddler and pregnant wife at home.
We kept it at a fairly relaxed 5.15 per km pace and chose a loop that had a lot of shade to try to stay out of the sun as much as possible. First run went smoothly but a long way to go.
Pasta with sausage, pesto and spinach and half a carb based hydration drink for dinner then relaxing on the sofa with Jess to wait for midnight and run number 2.
Run 2: Friday 26 June @ 12am
Music: Hot Since 82 essential mix
Same warm up routine but trying not to wake the neighbours with the skipping. As the only run slot that is fully in the dark, I had picked a loop that sticks to main roads but there are not many runners out at this time for good reason. The streets of Leytonstone are an interesting place to be at midnight and I felt very out of place with my head torch and compression leggings. Probably the reason that this was a fairly quick loop.
The actual running felt OK for most of the loop but I started to feel my right hamstring towards the end. 5.07 per km is probably too quick but I wasn’t complaining to be off the streets quickly, especially facing the prospect of a maximum of 2.5 hours sleep before the next one.
A decent stretch, a protein bar and as much water as I could force down in the 10 minutes it took to quickly ice my hamstring; then a very quick shower before bed by 1.10am.
Run 3: Friday 26 June @ 4am
Music: None
So this was where I learned how hard this challenge was going to be. It was very difficult to sleep straight away after returning from a run, especially when it was still 20 degrees outside, super humid and all I could think about was the fact that every second I was awake was time not spent sleeping. When the alarm went off at 3.30am I felt like I had managed only a few minutes of sleep.
Luckily, as I emerged from my house after the same warm up routine, Mollie was standing outside looking much fresher than I felt. Having company, and someone to pace me, was very welcome.
We ran down Forest Gate high street, up to Manor Park and back along the top of Wanstead flats. We kept a slower pace of 5.47 per km, which was good because it felt comfortable and exactly what I needed after the lack of sleep.
My hamstring felt better but I still iced it when I got back. I made some toast with the new Marmite Peanut Butter Crunchy (delicious) but was conscious not to eat too much as I wouldn’t be able to digest it properly before the next run. Back to bed to try to sleep again for a couple of hours.
Run 4: Friday 26 June @ 8am
Music: Hot Since 82 essential mix (continued)
Again, a combination of the running, the heat and the need to be asleep meant that I lay awake for quite a while before drifting off. I have no idea how much sleep I actually got, but it was little enough that my FitBit didn’t pick it up.
Toughest run yet, but then again you’d expect them to get progressively harder. Main issue was that it was so humid. It had rained between run 3 and run 4 and the ground was wet, so I avoided the trails through Wanstead Flats and mainly ran around the outside of the flats. I started to feel my quads tightening up a bit about halfway through this loop. I had hoped this wouldn’t happen until a bit later in the challenge but I knew I hadn’t really done enough long training runs to really avoid it.
After I finished my run I walked the 500m from where I’d finished back to the house and on the way passed my partner, Jess, going out for a morning walk around the flats before work. This perked me up a bit after a tough slog. Porridge with banana, honey and walnuts and time to relax on the sofa.
Run 5: Friday 26 June @ 12pm
Music: Arctic Lake
I managed to relax for an hour or so but didn’t want to stiffen up, so I wandered very slowly down to the bakery (250m away) to get coffee and some ice pops. The heat was still rising….this run was going to be really hot.
I drank some high carb hydration fluid before going out and set off at a steady pace. I was aiming for 5.45 per km but I couldn’t stop myself running at more like 5.20 per km! It feels counterintuitive to run slowly when all you are thinking about is the run being over. Same loop as Run 1 as it offers the most shade.
When I got back I made some rice with chicken and soy sauce and a water bottle with salt dissolved in it. I was very conscious of the amount of fluid I was losing on the runs so tried to replenish as best as possible.
I’d managed to rope my sister into coming on the next run, so she came round about 3pm and we sat in the garden. I sat in the shade and tried to move as little as possible but it wasn’t long before it was time to start warming up again. 4 hours comes around quickly!
Run 6: Friday 26 June @ 4pm
Music: None
I told my sister that we needed to be sensible and asked her to pace us at somewhere between 5.45 and 6.00 per km. My FitBit decided to glitch and showed a pace of 4.40 per km for the first 2 km which was clearly wrong, but luckily my sister’s apple watch was keeping more accurate time and distance. We ran the same route again to get some shade so by now I could tell you the exact finish point anyway.
She did a pretty good job of pacing and we averaged 5.42 per km. It was still incredibly hot though and my left quad started to tighten up a lot as we ran. We survived though and when we got back we decided to break out the ice pops I’d bought earlier as we sat in the shade in my garden.
Curious about how Matt stayed fueled during this challenge? Here is his eating strategy:
by Mollie Millington | Aug 4, 2020 | guest post, running
Lockdown has inspired many people to start running. With the gyms closed, no team sports allowed, and lots of sunshine, many people took to their feet. Running is one of the most accessible and affordable sports out there. All you needs is a pair of shoes (not even these in some cultures) and to walk out your door.
One of the members of my local gym, Matt, used to spin with me but during lockdown, he started lifting more weights at home and invested in a Peloton bike (but that is another blog post). He also started running. Even before lockdown, Matt had started watching YouTube videos about ultras and learned the names of all the big runners (see below). I kept joking with him that he was going to run an ultra soon, and he always denied it was going to happen.
And then it did.
Over the next three weeks, read about Matt’s first race experience- a 4x4x48 challenge. He voluntarily ran four miles every four hours for 48 hours, totally 48 miles (he didn’t even want a medal for it). In this series, Matt explains how he trained, and what happened on Day 1 and Day 2.
Prep work- 6 weeks out
For a couple of years, me and my friend Ben have been growing more inspired by endurance athletes. I am in awe of what some people can achieve; whether it’s Courtney Dauwalter winning the Moab 240 (238 mile race through the Moab desert), beating all of the men, or Jim Walmsley breaking the Western States 100 course record two years in a row or Zach Bitter running 100m in 11 hrs 19m (that’s an average pace of 6.48 per mile /4.14 per km).
Another who falls into that category is David Goggins; an ex-Navy seal, Delta Force, US ranger and ultra runner who has a reputation for being a savage. I have listened to several podcasts in which he talks about his approach to callusing his mind and pushing through pain – he is genuinely so inspiring. When the world entered lockdown due to Covid-19, he set everyone a challenge: run 4 miles, every 4 hours for 48 hours!
Ben immediately asked me if I wanted to give it a go, but on first thought I dismissed it straight away as being crazy. However, over the next two weeks I thought about it a bit more and started to convince myself that it could be doable. I was running four 5km runs per week and had been focusing more on trying to run fast but figured with 4.5 weeks training I could up the mileage a bit and give it a good go. So we took the plunge and set a date, 25 – 27 June.
Training
4.5 weeks didn’t feel that long to prepare and it was difficult to know the best way to approach it. There isn’t a lot of advice out there on how to train for such a specific challenge, so I decided to go with a combination of increased mileage (to prepare my legs for the total distance) and multiple shorter runs (to replicate the need to run every 4 hours). Broadly this was structured as 2 weeks of 10-12k runs, a week of 2 a day 6.5k runs, a triple and then just less than a week of rest.
Going from approximately 20k per week to almost 45k per week was probably too much, too quickly and as I trained for the challenge I started to feel a recurring soreness in my right hip. I wasn’t sure exactly what it was but it could have been some tendinitis. Regardless of what it was, I just hoped that when I rested for several days then it would sort itself out (which luckily it did).
I enjoyed the training and having something to train for made a really nice change to just exercising for the sake of it. Doing 2 a day 6.5k runs was not particularly difficult and even the day I ran three times wasn’t too difficult. What I learned was that it was going to be important to warm up properly and stretch to avoid injury.
Thanks again to Matt for sharing some of his story. Check back next week for how Day 1 went.
by Mollie Millington | Jul 27, 2020 | running
Why, hello there! Sorry July has been so quiet here on the blog. I am no longer working from home, so am loosing about two hours a day with commuting. It is nice to be reunited with my colleagues, but the early starts, additional time on the bike, and having to think all day are quite tiring. And of course, Maple still likes waking up at 4:30am, about 45 minutes before my alarm goes off. We are working it all out though with the solution usually being an afternoon nap.
We were away for two weekends- one in Bristol to visit in-laws and another in Suffolk for a Field Studies Council (FSC) hostel stay^. It was nice to spend time outdoors with Maple and James, plus we had some time on the water with my SUP board too. Although it is stressful to pack everything up and travel, both trips were quite relaxing. I even got nine hours of sleep in Suffolk (but that was because we left Maple at home with a friend). If you follow me on Strava, you can see a few of the walking routes we took and what waters we paddled down.
Last week, I started week one of a 16 week marathon training plan for Athens marathon*. So much can change between now and then, in terms of travel, quarantine practices, and pandemic infection rates. I need a race in the diary to get me off the couch and it is working! Last week was four runs, two physio sessions, a swim, and bike commutes. It is hard to balance the training, sleep and a limit of 24 hours in a day but I have decided to take the Tube a few days a week to keep my energy levels in check and rest from my training plan. The build up is slow and after one week, I am so happy to say that so far, my ankles and feet are feeling good. This is due to the advice and training program that the team at Function360 have given me this year to strengthen and stabilise my body (#gifted sessions. Get 15% off their services using code F360MM15). I just need to develop discipline to keep with it.
I have a few posts coming up for you soon:
- big announcement on Friday (come back to see)
- a reviews of a Covid-19 home antibody test
- new runner, Matt, tells his story for a big running challenge he did
- Suffolk weekend away with FSC
Thanks for your patience as I catch up with things. You can always follow me on Instagram to keep track of what I am up to in real time. If there is anything in particular you would like to know (training tips, recipes, travel stories), leave a comment below and I will schedule it in. Have a great week!
^Complimentary stay gifted by Field Studies Council. Blog post review coming soon.
*Entry to Athens Marathon was gifted by organisers. Thank you!
by Mollie Millington | May 8, 2020 | healing, injury, running
Long-time readers of my blog know that I have been working with Function360 Physiotherapy clinic on a gifted basis for many years. Their team is knowledgeable, friendly, and genuinely wants you to achieve your sport and fitness goals. They will get you to the start line if you are willing to put in the work (my motivation to do my homework sadly comes and goes). Unfortunately, the London lockdown meant they had to temporarily close their clinic in Moorgate for in-person sessions. The good news is that their team is still available for virtual appointments. Even better is that this means anyone in the world can now receive their excellent care (as long as you have internet and a web cam of some kind, of course). At the bottom of this post are my tips on how to make your virtual appointment a success. You can also use my discount code #F360MM15 for a 15% discount.
Normally, I check in at the clinic once or twice a month to see how my injuries are and receive soft tissue therapy where I am tight (there is always something tight). Since lockdown, I haven’t checked in as I was barely running and life was very busy with work and the puppy. My mindset towards fitness has finally changed back to a ‘let’s do it’ attitude, with the aim to workout twice a week, so now I have no excuse not to get my physiotherapy done too.
I set up the appointment via email and my confirmation sent info on how the appointment would be made over Skype. I was seeing a new-to-me therapist, Victoria, and wanted to make sure I had a good set up as she would need to complete her own assessment of my abilities. She actually WhatsApp’ed me a few minutes prior to the appointment start time to make sure I was ready. We had a good connection so just stayed on the line for the rest of my appointment, which was actually better as I had to move my phone to the floor. This would have been trickier with my laptop.
Victoria had spoke to Emma, who I had been working with for over a year, and reviewed my records. She asked for my version of what happened and I think I passed that with flying colors! She also reminded me that I was waiting for a GP referral to a sports clinic (which I will chase up once I am able to go to the doctor again). After our brief chat, she had me sit on the floor and move my feet in different ways to see what my current range of motion is. She also had my do squats, stand on one leg at a time, and perform single leg calf lifts. These are all things I would normally do in the clinic with a new therapist not only so they can see now my lower body moves but also to look for progress from previous visits.
I found Victoria really easy to talk to and she had lots of ideas on what I should be focusing on for the next few weeks before we check in again. When I explained I did an April run streak with very little pain, she was very encouraging that the drop in mileage probably helped my body rest a bit. It should now be in a better place when I ramp up my strength training again. She also asked about how much time I am able to set aside for my physiotherapy homework and prioritized the exercises so I know what I have to do, what I should do and what I can do if I am a lady of leisure. My updated plan was sent to me within 24 hours so now I am able to get to work. Even though I don’t have any races in the near future (fingers crossed for September!), putting the work in now to strengthen and stabilize will have a positive impact on my running form and pacing. We are following up again in two weeks time so the accountability is very motivating to stick to the plan.
Of course, in a virtual appointment, you cannot receive manual therapy, such as deep tissue massage, dry needling, or joint manipulation. Other than this, I felt the appointment was very similar to what I would normally do when I visit the clinic. My goal is to be a strong and balanced runner, and I will still be able to achieve that with their virtual help (although I do miss a good sports massage!).
if you are a runner with a niggle or pain, you should reach out to the Function360 team (don’t forget my discount code #F360MM15) Or if you have started working from home in a less-that-ideal set up, get in touch with them too. As these virtutal appointments are a new concept to most people, here are my tips for a successful virtual physiotherapy appointment (some of these will depend on your injury, but as the hip bone is connected to the leg bone and all that, your therapist might want to see how your body moves):
- To save some time, remove your shoes and socks before the appointment.
- Wear clothes that allow you to move freely while allowing the physio to see your body move too. (If you have been to a physiotherapist before, wear the same type of clothes). I wear booty shorts with a t-shirt and then a sports bra in case I need to take my shirt off. If you are comfortable showing a regular bra, that is fine too.
- Set up the space for your appointment to allow for movement and even sitting on the floor. Ensure there is good lighting and if possible, a plain background. If you are wearing black, try not to have a dark background as that will make it harder for the therapist to see you move.
- Most importantly, figure out the technology side of things 10 minutes before your appointment!
Let me know if you book in and how it goes. It is important to take care of your body in times like these. No one should have to suffer in pain, no matter what your exercise of choice is.
If you are a runner, why not book in for Function360’s running webinar on 12 May 5pm (London time) where you can learn to run faster and injury free. Take advantage of lockdown to work on imbalances and develop your strength. These steps will pay out loads when we are able to race again. To learn more and book in, visit running webinar info page here. Hope to see you there!
Ring light not required for a good appointment. 🙂
by Mollie Millington | Feb 18, 2020 | running, WMM
It is with great sadness that I found out yesterday the Tokyo Marathon 2020 has been cancelled due to coronavirus concerns. While I know the decision was not made lightly by the organizers, it has sent many of us die hard runners (and 6 star chasers) into a limbo. We have been training for months, booked time off work, spent money on flights and hotels….. and now we aren’t sure what to do (except contact our travel insurance company).
I have spent a few hours researching marathons all over the world that take place from 22 February as alternatives to the Tokyo Marathon that still have entries open. Please check their websites carefully for all T&C in case I had made an error. And, remember that this list is not exhaustive. At the bottom of the post are links to additional lists of races.
Leave a comment below and let me know which race you are going to do or if there are any additional races to list.
22 February 2020, Red Rock Canyon Marathon, Las Vegas, NV, USA. Entries close 20/2/20.
23 February 2020, Glentress Trail Marathon*, Scottish borders, UK.
23 February 2020, Fort Ebey Kettles Trail Run, Fort Ebey State Park, Whidbey Island, WA, USA. Entries close 20/2/20.
23 February 2020, Ice Valdaice, Valdai, Russia*
23 February 2020, Banjul Marathon, Gambia*
26 February 2020, Marathon Day Marathon by SVN*, Kent, CT14 7LH, UK.
28 February, Tel Aviv Marathon, Tel Aviv, Israel. Registration is open until 22/2/20.
29 February 2020, Ras Dewi Sant*, St Davids, Pembrokeshire
1 March 2020, Atlanta Marathon, Atlanta, Georgia, USA. Entries close 26/2/20. NOW SOLD OUT!
1 March 2020, Little Rock Marathon, Little Rock. Arkansas, USA. Online entries close 21/2/20.
1 March 2020, Napa Valley Marathon, Napa Valley, California, USA*. Use code NVMJUAN for a small discount.
6, then 9-15 March 2020, Enigma Running various marathons around Milton Keynes, UK.*
7 March 2020, Thames Meander, Kingston-Upon-Thames, UK Surrey*
7 March 2020, Spring Marathon by Phoenix Running. Walton-On-Thames, UK. Email Rik for 50% off registration fee if you were due to run Tokyo Marathon. PhoenixRunningUK@gmail.com
7 March 2020, The Woodlands Marathon, Woodlands, TX, USA.*
8 March 2020, LA Marathon, LA, CA, USA. Limited charity places available.*
15 March 2020, Barcelona Marathon, Barcelona, Spain.*
21-22 March 2020 Limmassol Marathon, Cyprus.*
22 March 2020, Rimini Marathon, Rimini, Italy.*
29 March 2020, Rome Marathon, Rome, Italy. Entries open until 15 March 2020 or until bibs run out.
26 April 2020, Southampton Marathon, Southampton, UK.*
There are lots of options out there so please also use these links (not all races still have entries open):
Saxons, Vikings, and Normans have lots of options over the next few weeks around London.
World’s Marathons list for February
World’s Marathons list for March
Ahotu list of of marathons around the world
*as of 17/2/20 entries still open
by Mollie Millington | Feb 4, 2020 | running
On 11 January, I celebrated my 50th parkrun with a few hundred of my neighbours, James, and a few London friends that I know because of running. I realize though that many of my readers are from outside the UK so might not be familiar with the concept of parkrun. Read on to learn more….
Paul Sinton-Hewitt held the first time trial 5K in October 2004 in Bushy Park in London. Over a few years, the name changed and the locations expanded before finally adopting the name parkrun in 2008. (Note, it is always a lowercase p). Run entirely by volunteers, there are over 700 parkruns in the UK and globally. Japan, South Africa, USA, and Italy are just a few of the countries that have events. You can see a map here and look for an event near you.
Parkrun is about inclusivity. Everyone is called a finisher (1st finisher, 2nd finisher, 401th finisher, etc). You can walk or run, as a tail walker stays at the back to ensure no participant finishes last. Dogs (on a lead) and prams are welcome, as well as kids. As an alternative, parkrun junior takes place on Sundays and is 2km, which may be more manageable for the wee ones (aged 4-14 welcome). Personally, I love seeing families out together on the course, encouraging each other to complete the distance. My local event is two laps, so some kids drop out after one lap. No two courses are the same in terms of route, terrain, or elevation gain (just the distance), which makes parkrun tourism a popular hobby (where you travel to other parkruns and try them out).
You might be wondering how does parkrun work? First you need to create an account and print your barcode. Some events may laminate your barcode for you or you can order a key tag or bracelet with your unique ID on it (I found that sweat started to ruin my barcode paper). Next step is to find an event and arrive 5-10 minutes early for first timer briefing. You will learn more about the course, where you can leave your personal belongings (at your own risk) and if people stick around for tea and coffee after. The easy bit is completing the 5k at your own pace. If you are feeling speedy, you can race others at the front or stick with the tail walker in the back. Some events will have pacers available (you need to check their event page for more info on this). One of the important things to remember is that parkrun shares the local park and paths with the community. You do not have exclusive rights of use and need to share with people out enjoying nature who might not be taking part in the parkrun. When you finish, be sure to stay in the order finisher order so you can receive a token that says what number finished you were. This token get scanned with your personal barcode and processed later that day. Usually, within a few hours, you will have your official results by email. Logging into your account, you can see where you have run and all of your times.
If you run 50, 100, 250, or 500 events you get a free t-shirt as an incentive. Think about it- Peloton gives you a free tee after 100 classes, so this is a pretty good deal! Juniors get a free t-shirt when they hit 10. The other kind of t-shirt you can get is after volunteering 25 times. I was injured most of 2019 so ended up volunteering a lot or so I thought. I am only at 11! Time keeper, handing out finisher tokens, scanning barcodes, giving the first time briefing, setting up the course and taking it down are just some of the roles volunteers can sign up for.
The aim of parkrun is to stay free forever, which is why many brands have created partnerships with parkrun. That is fine with me as money and time are two of the biggest barriers to people when it comes to physical activity. If we can eliminate one, that can make a big difference. Running and walking should be one of the more accessible activities as all you need is a pair of shoes and to walk out your front door. The timing aspect of parkrun lets you monitor your progress without needing a fancy watch or app, which can again be costly.
My first parkrun was in July 2015. My husband and I love to visit new parkrun courses when we travel and have tried nine different ones so far (aside from our local course). Some parkruns are open on Christmas and New Year’s Day too with New Year’s being a double run challenge in some areas. Making running fun will get people coming back for more. I would love to do a double one day but usually have to work on New Year’s.
Tell me in the comment below, what is your favorite parkrun course? If there isn’t one near you, why not consider starting one up in your local area? For me, it has been a great motivator for me to get out of bed on a Saturday and spend time with my local community. Plus, it is something active James and I can do together, even though he beats me every time.
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