by Mollie Millington | Aug 5, 2024 | outdoors, product review
It has been a while since I was scheduled to complete the National Three Peaks challenge (N3PC). You may have seen on Instagram that I was hospitalized shortly before the scheduled weekend, which meant I had to cancel my place. From what I saw in the Whatsapp group, the women who were able to take part did incredible and were able to achieve their goals. Of course, I was a bit jealous of them but also very happy that they were happy. Plus now I have an extra year to train.
Over the last few months, I have been training for this event which also meant testing out kit and fuel to help me prepare. The Outdoor Adventure Girls provided me with a packing list. Most of the items I had, such as a rucksack that holds a Camelbak; waterproof and warm layers; neck pillow for the car; battery pack, and flip flops. I knew there were a few essential items that I would need to spend a bit more time locating that would ensure I was comfortable during the challenge.
First and foremost, I needed sturdy hiking boots. These boots would need to be waterproof, comfortable to walk in, and support my ankles. Luckily for me, my friends at Salomon gifted me a pair of X Ultra 360 Mid Gore-Tex hiking boots*. This stable shoe offers a high level of foot protection, all-terrain grip, and will keep your feet drive. As soon as I put this boot on, it instantly feel comfortable on my foot. There was barely a need to break them in. I just had to get used to tying the laces a little looser to avoid aggravating my Achilles tendinopathy. In early May, James and I went camping in (wet) Scotland and these boots helped keep my feet dry.
Most people suggest hiking boots for the National Three Peaks challenge as your ankles will need a lot of support as your body fatigues over the course of the weekend. Be sure to invest in a good pair of boots months before the challenge (if possible). Take the boots out for many hikes in varying terrain to make sure you are comfortable. I also suggest reading ‘Fixing Your Feet’ to help you harden your skin and preventatively tape them up. It is worth paying for the expensive athletic tape because it will last longer and keep your feet happy.
The next item that is important to your overall comfort over the challenge weekend is a pair of hiking poles. In the past, I have never been on Team Poles. Of course, I had them for the ultramarathon in Jordan but didn’t use them every day (looking back, I should have practiced with them more in sand). I never use them on other runs or hikes before I turned 40 (not even Kilimanjaro). I don’t know if I am older and wiser now, out of shape or carrying more supplies, but I used them in Antarctica and in Scotland for our camping weekend (which included climbing Ben Nevis which had snow at the top) and it made a world of difference. Now my Leki Sherpa mountaineering poles* will have to be content with warming up on the Surrey Three Peaks Challenge, Ben Nevis and Scafell Pike over separate treks. They are ready to go though as I invested in rubber pads to prevent the poles from slipping on rocks. The baskets are handy for when I am trekking through snow again at higher elevations.
If you go shopping for poles, keep in mind they need to be the proper length for your height. Some can also fold down and/or be very light in weight. These features can come at a premium but depending on how often you will use them and if you need to carry them in your rucksack over long distances, it may be worth every penny. Leki has a very cool feature on some of their poles that are a strap that easily hooks on the pole and releases quickly if you need to grab something out of your bag. This feature is included on some of the higher end models that require quick release. You might not need this on a normal hike but for something that is timed, like the N3PC, it might be worth it.
A big element that will lead to comfort for the N3PC is fueling properly. Not only will you have to eat on the go as you climb, you will need to eat in the car with food you have packed. One my my friend’s who is very experienced with hiking recommended ham and cheese sandwiches for when you are on the mountain. Keep in mind that you need to be able to eat while you are walking when doing N3PC. There isn’t enough time to stop and eat as time is of the essence. My favorite snack when hiking is GORP (good old raisins and peanuts). Of course, I add M&Ms to make it a bit sweeter. Full disclaimer, this is NOT easy to eat on the go ( I drop crumbs everywhere) but agrees with my stomach. I also tried a variety of granola bars on my practice hikes and keep my leftover running gels leftover in my bag for emergencies.
Hydration is a key part of fueling too. It was suggested that we carry 2L of water for each hour of climbing. Maintaining a good balance of salts while exercising and sweating will be critical to succeed in a 24 hour challenge like N3PC. As part of my training, I was testing out Humantra*. Their little sachets are sugar-free, plant-based, and contain six essential electrolytes. I just wish they had a caffeinated option! All the flavours I have tried so far have been great (Himalayan lime, Elderberry, Berry Pomegranate). The sachets are light and very small, taking up little space. You can stuff them in your pocket and add to your water as needed. I keep a few in my office for a boost in the afternoon rather then having a caffeinated fizzy drink.
Lastly, I want to be mentally comfortable too. For me, that means knowing how far I have climbed, what elevation I am at, and my heart rate. The Suunto Race* has an outstanding battery life, an altimeter, barometer, heart rate monitor, blood oxygen sensor and so much more (like a vibrating alarm, receiving your phone notifications and queueing your music). Not only can you instantly upload your hike to Strava (once you have mobile data reception) but you don’t need to worry about charging your watch or having a back up watch (like I did for my desert ultra).
Don’t worry, I am going to give this challenge a go next year. I am always up for new advice on this specific hiking challenge or any endurance challenge (I am doing 100km Race to the Stone next year too!). Leave a comment below with your tips or suggestions on other crazy challenges.
*Items marked with * were gifted. All opinions are honest and my own.
by Mollie Millington | Apr 17, 2024 | product review, technology
For the last 5 years, I have been wearing my Suunto 5 nearly 24 hours a day. I invested in the watch after my desert ultra, where I had to switch between watches as there was no where to charge them. Technology is not my strongpoint, meaning I have simple needs when it comes to a GPS watch. My priorities are it being waterproof (for work, although I take it off when I shower), long battery life (I want to charge is less than once a week), different sports modes (my running, indoor cycling, paddle boarding, etc), GPS accuracy (if it’s not on Strava, it doesn’t count!), heart rate (to keep me in the correct zone), and ideally good sleep monitoring.
Suunto watches also have fantastic map features, including bread crumb trails to retrace your steps and the ability to upload maps. I have yet to try either of these as I mostly stick to paved roads when I am out running. #adventurestartshere is Suunto’s motto and my Suunto 5 made it to Antarctica and back. See my Strava profile to look at where I walked and camped on my 7th continent. I also noticed last week that there is also a digital compass and will be trying it out as I prepare for my National Three Peaks challenge and coastal navigation.
The Race was released in the autumn of 2023 and I was lucky enough to be loaned one for the last two months of marathon training before Tokyo. It is a little larger than my Suunto 5 which means it dominates my dainty wrist. Personally, I find the large bright display easy to read when I am running or teaching indoor cycling. On the way to Japan, I could tell who was a runner by the size of their watch and fancy trainers on their feet. I fit right in! The Race display will flash up when you move your wrist which is a helpful way to preserve battery. You can also have a ‘quiet mode’ where the display will not show with movement so it doesn’t wake you up at night. I charge the watch every other week when I am not marathon training. During the last two months before Tokyo Marathon, I had to charge it once a week.
Like the 5, you have to sync your watch to the Suunto app to log your workouts, which can then be automatically uploaded to Strava if your accounts are linked. The Suunto app also allows you to track friends and comment on their workouts. With the Race, I used the Bluetooth connection to receive notifications when out on morning runs before work. This saved me from having to pull my phone out of my running vest every time I heard a notification go off (we use Whatsapp to let each other know if we are running late or first the first person in has a question). You can also receive mobile notifications and adjust your music playlist via the watch.
The alarm feature was very handy in my capsule hotel the last night I was in Japan. We were not allowed to use alarms as to not disturb the other hotel guests. My friend suggested I set my watch to vibration mode and that did the trick.
Just before Easter, I caught a cold that was going around work that lasted 2.5 weeks (which is why this post is so delayed!). I found the Race to be incredibly helpful in justifying whether I should rest or not (it was usually rest). Suunto has their own algorithm for training and recovery: Chronic Training Load, Fatigue Acute Training Load, and Training Stress Score (which is the difference between these two scores). Aside from this, it also counts steps, burned calories, heart rate, sleep, resources. Recovery is monitored by heart rate variability. Sunnto says “If your HRV values consistently fall below your normal range, it is an indication of a compromised recovery state. This could be caused by chronic stress, inadequate sleep, overtraining, or an underlying health condition.” If you wear your watch 24/7, including when you sleep, the available data will be much more accurate and help you maximize your training plans. Looking at FORM (left side of above photo) shows your progress. You can see here that in my 3rd month of marathon training, I began to improve my fitness level (finally!). My Training Stress Score (middle of above photo) gives me the green light to start training while the heart rate variability (right side of photo) indicates that more rest may be needed. Note these screenshots are all from different dates so cannot be used in reference to each other. Hopefully you can see how each piece of data can be applied as an indication of how to proceed with your training.
Last week I discovered that the sleep monitoring is more in depth than I originally thought. It has a visual display on the watch itself of how much sleep is spent in different cycles, deep, REM, and awake. I always threaten to wake James up every time I do but he will probably relate better to a graphical representation. Being perimenopausal, sleep is a challenge. If I drink too much alcohol, I don’t sleep well. Body temperature can also influence my sleep. Being able to track my sleep quantity and quality will be useful in determining what impacts my rest and lead to a positive behavioural change.
Wearing this watch, I can 100% say #AdventureStartsHere. It was so useful while marathon training and then overcoming a cold while training to maintain my fitness for the National Three Peaks challenge which I am completing in late June. I know the mapping and compass features will be essential as I complete some intense day hikes over the next two months. Feel free to join me at Wild Goat Festival at the end of May for hiking, running, and gravel biking, along with talks and music. Use MOLLIEMILLI15 for 15% off your tickets and enjoy the outdoors with me.
Do you prefer to run with a GPS watch or ‘naked’? What data produced by your watch do you refer to most? Let me know in the comments below?
by Mollie Millington | Feb 14, 2024 | gift guide, health
Love is in the air. Happy Valentine’s Day to you! I hope you treat yourself to some amazing self care treats. In the spirit of self love and body acceptance, this gift guide is meant to help people who are going through perimenopause and menopause. It can be a dark journey (with over 30 different symptoms to combat) and I hope that these ideas can help you support people affected in your circle, or even help you cope. Most of these I have not tried myself (I will say if I have) so please do some research before investing in any products or services.
How about a spa break? Using elements ranging from acupressure to phytohormones and more to address the side effects of menopause and enable women to enjoy their wellbeing holistically. Spabreaks.com offer some of the best spa breaks for women in menopause. Spa Breaks.com has 27 different listings that offer this service. Gift vouchers are available if you are not sure which would be best. I know this treatment is on my list for 2024.
Earlier in the year, Charlotte Blackler launched the UK’s first food range specifically designed to incorporate plant oestrogens to bring women natural relief from unwanted symptoms of perimenopause and menopause. Eating a diet which contains high levels of plant oestrogens can help keep those fluctuating hormone levels of perimenopause and menopause in balance. Mena Pause shop offers subscription services and bundles of their products to support women by providing tasty grab-and-go options they could easily fit into a busy lifestyle. If you are opposed to hormone replacement therapy, these foods might be of help.
You may recall that in 2022, I reviewed the Forth Perimenopause test and found it very insightful. I was able to take my results (shown above) to my doctor and that prompted them to order a hormone blood test via the NHS. While the at-home kits blood collection is not as good as one with a phlebotomist, I liked how the Forth test kits have you submit samples based on your menstrual cycle, rather than a random day/time like the NHS. Your results will be included in a comprehensive hormone report.
One of the hardest things I have had over the last few years has been poor quality sleep. For a while, I blamed Maple waking up several times a night (and then sleeping on the floor with her). I tried pillow spray, scented candles, essential oils, and couldn’t find a way to improve my sleep. While researching this gift guide, Earth’s Secret Sleep supplements came to my attention. These are formulated to help perimenopausal women sleep easier. For most women, menopause is when your oestrogen and progesterone levels fluctuate rapidly before eventually dropping. These hormones play a key role in regulating your energy levels. This fluctuation leave you exhausted with low energy levels and can also lead to other symptoms that may interfere with your quality of life. Anxiety, depression, hot flushes, night sweats, and frequent urination can also disturb your sleep or keep you awake and only exacerbate your fatigue and dampen your mood. Earth’s Secret Sleep Complex was formulated to provide the necessary rest that our bodies require to function correctly. Saffron, a rich Indian spice, and other sleep-inducing botanicals are used to improve the quality of your sleep. It is also combined with the power of tart cherry, passionflower, lavender, and chamomile. This may be another product I have to try (although marathon training has helped ensure I have slept soundly over the last few months).
In the research I have done about weight gain and fitness training during menopause to feel fit and healthy again, the answer seems to be lifting heavy weights. Therefore, working with a knowledgeable personal trainer can make a world of difference. Invest in coaching with my friend Elle, a Menopausal Coach and personal trainer. She recently completed a menopause coaching certification and now offers a three month coaching subscription which can make a great gift.
One of the hardest parts of perimenopause for me has been the incontinence. It took me a long time (and lots of pants) to find period pants that worked for my incontinence when at work and when exercising. Cheeky Wipes is a brand I only recently have been introduced to and yet to try. They offer period pants, cloth pads, and incontinence products. Pants and pads can help to manage leaks, floods and clots in a discreet and comfortable manner. Whether you prefer pants or pads is a personal preference. I prefer pants for incontinence and pads for my period.
These are just a few suggestions to help you (or a friend) through the change. With so many symptoms, each person experiences something different and needs assistance in a different way. I posted some of my coping mechanisms here and would love for you to leave a comment below with other products, services, and tips you have for surviving this transition period.
by Mollie Millington | Jan 15, 2024 | Uncategorized
Today is Blue Monday, which means it is the most depressing day of the year. Christmas is a distant memory and winter has set in on the Northern Hemisphere. You may be wavering on your new year resolutions too. Today doesn’t have to be the day you give up on anything. Whether is was a goal, a dream vacation, a promotion, or a seat on the morning train, you can obtain whatever you are dreaming off (I can coach you on setting SMART goals, just get in touch to arrange). Let’s say you joined a gym last month of this month to ‘get in shape’. That definition can mean a something different to everyone. Whatever it means, I assume you will be planning on going to the gym regularly. So once you are there, how can you make the most of your gym membership to achieve your goals?
After joining a gym, you will probably have an induction of some sort to give you a walk through the facility and potentially some instruction on how to use the equipment. After that, it is up to you. You joined for a reason and now it is time to get your money’s worth (you can read my tips on how to choose a gym here). Ensure you understand exactly what the membership offers and choose a facility that matches your interests. Some gyms have tiered memberships (on-peak vs off-peak, with group exercise classes or without, 24 hours vs 6am to 10pm) and each level will have different features. If you are primarily interested in group exercise classes, verify the timetable matches your availability. Once you join, try everything that is available to you- each piece of equipment, each area, each class- to see what else you can use to reach your goals.
Matt Reynolds, Business and Marketing Development Manager at Redbridge Sports and Leisure, also stresses that members need to establish a routine. ‘Gym users that find a routine in the first 12 weeks are far more likely to stick to their training programme and achieve greater results.’ Reynolds says. ‘Keep initial goals simple and think creatively about how you can increase activity in your daily life too.’ One tip to help ensure you make it a regular part of your day is to stop at the gym either on the way to work or before stopping home in the evening. Most people find it hard to leave the couch once they sit down (myself included), so prevent that from becoming an issue. Keep healthy snacks in your desk to fight off hunger pains that might tempt you to cook dinner first or change into your workout clothes before you leave the office. The good news if that we are only three weeks into the new year so you still have time to tweak your new routine and still stick to it.
Another tip is to keep the mental load low by renting a locker. Life is so much simpler if you can leave toiletries, a towel, and change of clothes at the gym rather than carry all that to and from work. It also allows for spontaneity should you finish a meeting early or pass the gym on the way home from brunch on the weekend. Another option is to leave a few things at work in case you do forget something, such as a sports bra, socks, clean underwear, face wipes, or deodorant. I would suggest protein shakes and granola bars too just in case you need a protein hit after a workout or fuel before you hit the gym.
Don’t forget that what you do outside the gym will affect how successful your membership is too. Beau Scott, of Cardiff Sports Nutrition, recommends feeding your body to compliment the time spent in the gym. He has two tips. First, consume adequate amounts of protein after a session. This will help your muscles repair and reduce the occurrence of DOMS (delayed onset of muscle soreness). Less DOMS gets you back on gym floor sooner, ready for the next training session. Second, Scott says “Carbohydrates are what will give you the energy you need to give 100% during your sessions without worrying about nodding off at your desk. Incorporate carbs, from sources such as sweet potatoes, fruit, pasta and rice, into your meals to keep energy levels up.” I find counting macros (carbs, protein and fat) a good way to ensure I am eating balanced meals and ensuring my body is benefitting too. Balancing macros also means you will feel fuller longer after a meal or a snack. Therefore, don’t avoid carbs or fats because they are ‘bad.’ Do some research (look for science-based evidence from experts) and learn what foods are the nest to provide you will the carbs and fats that you will benefit from. The gym may have a nutritionist or dietician on hand who can help you plan your meals so be sure to ask.
Lastly, find a buddy! I know this is a simple one but the accountability of having to meet someone at the gym makes it much more challenging to skip a session. Arrange to meet a friend, colleague, or neighbor (you can even introduce yourself to someone at the gym) at a specific time/day. It doesn’t mean you have to train together when you do meet (obviously, you can if you want to). The social aspect of spending time with someone can help your wellbeing too. Plenty of my clients come to me to vent as we workout together. I am happy to listen and your gym buddy may be too.
Ultimately, gym memberships will only “work” when you use them. I love the Henry Ford quote “If you always do what you’ve always done, you’ll always get what you’ve always got.” Get yourself to the gym and give it your all if you want to see an improvement. Ask the gym staff for help if you aren’t seeing progress you want. Keep in mind that what you eat/drink outside the gym will affect the final outcome too. Moving your body will keep you young, as well as strengthen your heart (which is a muscle) and lungs. Congratulations for putting your health first.
by Mollie Millington | Dec 10, 2023 | product review, running, travel
If I counted up all the miles I have run in the last 10 years, I would say there have been a fair few. Since moving to the United Kingdom in 2011, I have started running routinely, as well as travelling more. By combining the two, I refer to it as active travel (not to be confused with running or cycling to work). Believe it or not, Europe is so much more accessible from London rather than Michigan. My passion for running started as a way to fundraise for an American charity close to my heart. The more I ran, the farther distances I had to go to encourage more donations. My first international race was in Paris for a half marathon in 2013. I traveled alone from London and stayed with a friend’s sister (who not only I had never met, but also wasn’t there, so I actually stayed with my friend’s brother-in-law). The only other time I had been in Paris was in 2005, so it was amazing to explore the city with fresh eyes while on foot. Road races tend to take you through neighborhoods you might not otherwise see. Moving at a relatively slow pace (compared to a car) and above ground (as opposed to a subway), you see things from a different point of view. An added bonus is runners love talking about all things running which means even if you head to the start pen on your own, you will make friends shortly after arrival. This trip to Paris was a long weekend and as it was my first ‘big’ race, I was cautious drinking too much wine or eating too much cheese until after I had crossed the finish line. Now, I am quite not as cautious if the race is only a 5 or 10K.
Since 2013, I have run in 12 countries and ten states as part of my goal to run in every country and state that I visit. While I have memories from each, I have been looking for a way to commemorate these trips. Luckily, I have discovered El Camino Bracelets.* With each race, I have specific memories of the time and place, and now I also have a physical representation i can wear on my wrist. The half marathon I did in Auckland, New Zealand was seven loops in a local park with a hill, which my husband reminded me each time I passed him that I was slowing down. My first marathon was in Prague and I had a few days to wander the city on my own beforehand. As a souvenir, I bought a small red garnet (the national gem) to wear on a necklace that said ‘26.2’ (the number of miles in a marathon). The first time I went to Disney World was at the age of 36 for a half marathon with a charity entry. Charity entries start in the back due to lack of estimated finishing time and everyone ahead of me was walking due to the Dopey Challenge (four day event which starts with a 5K and ends with a marathon). It took me six miles to move ahead of the walkers and find a steady pace. I slept under the stars in the Jordanian desert while completing a 5 day ultra marathon in 2018. During the Rock-N-Roll half marathon in Dublin (which was hillier than I thought it would be), the deer in Phoenix Park ran across the course as we neared the finish line. I was too slow to get my phone out for a photo.
Hanging my race medals in the spare bedroom isn’t too inspiring when I am training or conversational when visiting friends and family. Those of you who know runners know we love to talk about running! When I learned about El Camino Bracelets*, I saw this travel-inspired accessory to be the best way of reminding myself of what I have achieved and therefore what I still am capable of. With a ‘Step’ from each country I tick off, along with the colorful Steps to categorize my race distances for ‘5k’ to ‘marathon’ to ‘250km ultra’, I can wear this bracelet day in and day out, including when I am training, as a reminder of how many memories I have made by simply running. El Camino Bracelets are made in the UK and meant to be worn while exploring. The hand polished surgical grade stainless steel holds up against salt water, sweat, and a range of temperatures. The spacers are all made from sustainably sourced woods and coconut. Typically, I don’t wear jewelry because it is too inconvenient to take it on and off daily for exercise, dishes, my ‘real job’, showering, etc. The big appeal to me was I can leave this bracelet on and only take it off after I have run somewhere new.
Even though El Camino has created categories for their Steps (animals, regions, continents, sea, oceans, etc), you can create your own code to make the jewelry meaningful to you. I wanted to use traffic lights as inspiration for my distances. You can use your creativity to find a custom Step designs too, to capture weddings, birthdays, travel with your besties, adoptaversaries of your pets, etc. You are only limited by the 29-32 character space. Adventure Steps illustrate your jewelry with small symbols. I chose the airplane and arrow adventure Steps (not the footprint because I don’t like feet), then added on the following the countries and colorful Steps: 5K (green/South America): USA; 10K (orange/Tiger step): South Africa, Portugal; half marathon (blue /Australia region): Scotland, New Zealand; marathon (red/ North American region): Czech Republic; other (purple/Baltic Sea): Jordan. I love this bracelet so much, it is listed in my 2023 gift guide and I have asked for the rest of the countries I have run in (see map above) for Christmas. Fingers crossed that Santa got my letter.
These last 10 years have had ups and down both physically and mentally. Running has played a huge part in helping me get through it all (even though it is sometimes a love-hate relationship, I always feel better after a run). My next marathon is in Tokyo in March 2024. This trip has been booked since 2020 and rescheduled twice. The last time I ran a marathon was in 2021 as a virtual race (it may be the only way I ever get a Boston Marathon medal). I am anxiously looking forward to finally running this race after several start-stops over the years. As I enter my second month of training, I am starting to recall all the tips and tricks that have worked well for me in the past (daily protein shakes, weekly osteopath appointments, early morning runs in the dark, long runs with friends). It will be my 5th World Marathon Major which leaves me with Boston, the hardest one to gain entry to. The reason I chose a double El Camino bracelet was so that one string can be for the World Marathon Majors (London, Berlin, Chicago, New York, Tokyo, and Boston) as custom Steps with the years I ran them. What a tremendous day that will be when I get that Boston small Step on my El Camino bracelet (and then never have to run a marathon ever again!).
What will be next 10 years of active travel bring? I have already set my sights on a European road trip for August 2024. If I plan it correctly, I should be able add the following steps to my bracelet: Belgium, The Netherlands, Denmark and/or Luxembourg. There are over 190 countries which means I have a long way to go. And probably a few bracelets (or necklaces) to fill. One thing I am thinking about is signing up for a polar race, even though I ran a 5k in Colorado on New Years Day in 2022 (in a few inches of snow!). And I want to SUP around the island of Jersey. My plan is to keep putting one foot in front of the other while spending as much time outside and exploring. While I am back home training, I will have a constant reminder of just how far I have come.
How do you keep memories from your travels? Do you print a photo book? Keep your airplane tickets? Buy a magnet? Get a tattoo? Let me know in the comments below.
*El Camino bracelets gifted me this bracelet and steps. All opinions are honest and my own.
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