by Mollie Millington | Sep 6, 2020 | exercise, quickie
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! Want tips on how to make the quickies easier or more challenging? Email me at mollie@ptmollie.com.
Warm up– 5 min run or jog
1 min– Squats with bum just touching a bench or chair to ensure you are lowering down far enough. Do not sit though!
1 min– Holding weights, bottles or water, or bricks (something with weight) perform an overhead press. Keep weights at shoulders and then lift them above your head as you exhale. Return weights to your shoulders.
1 min– Bend slightly forward at the waist with your back flat. Have a slight bend in the knees. Keep elbows up towards the ceiling. Extend arm while holding weight for a tricep kickback.
1 min– Lunges with left foot forward and raising arm out in front of you to chest height for a frontal raise.
1 min– Lunges with right foot forward and raising arm out to the sides of you to shoulder height for a lateral raise.
30 sec– Left side plank
30 sec– Right side plank
1 min– Regular plank
1 min– Push/press ups
1 min– Inchworms
1 min– Squat and jump up at the top
1 min– Calf raises
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 30, 2020 | exercise, quickie
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).
Warm up- Skip rope for 1 min, jumping jacks/star jumps for 1 min, squats for 1 min
1 min- Punching bag (pretend to be rapidly hitting a punching bag just above your head using both hands. Keep those feet moving by hopping back and forth)
1 min- Stay a low squat, keep your abs tight and alternate hooks with both hands. You should feel this in your side abdominals.
1 min- Wall sit
1 min- Press ups against the wall or on the ground
1 min- Standing on left leg, raise right thigh until it is parallel to the ground. Keeping the knee still, extend leg so it is straight out in front of you and then bend your knee back to 90 degrees. Repeat for 1 min.
1 min- Repeat above with other leg.
1 min- Press ups against the wall or on the ground
1 min- Punching bag, as above
1 min- Tricep dips
1 min- Side plank
1 min- Side plank on the other side
1 min- Alternating “side” kicks (long video but good info)
by Mollie Millington | Aug 23, 2020 | exercise, quickie
This is the 30th Quickie Workout (can you believe it?). Perform all the action below for 30 repetitions in celebration. Remember to go for QUALITY over quantity especially as this session is not by time, but by reps. 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).
Warm up– Walk up and down a flight of stairs for 2 minutes
Jumping jacks/Star jumps
Hop-hop, land in a squat, 4 crosses (punches) while holding low in the squat
Stationary lunge with right leg forward
Stationary lunge with left leg forward
Push/Press ups (on your knee, toes, or against a wall depending on your fitness level)
30 sec side plank
30 sec side plank on the other side
Boat pose – hold for 30 sec
Downward dog coming forward into a press up position. As you move forward, cross knee to opposite elbow.
Bicycle crunch for 30 sec
Wall sit for 30 sec
Speed skater jumps
Repeat this set 2 more times. Awesome work!
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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