by thinkmarsh | Jun 6, 2017 | community
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| What’s in your first aid kit? |
I have been first aid trained for most of my life. It started when I was a teenager as a baby sitter certified by the Red Cross, and then as a camp counsellor in the summers. The first year I learned to use an AED (automated external defibrillator) was 2001 at my first job after uni (that’s college for you Americans). Since then, I have always tried to keep my certifications up to date, whether through work or as a fitness instructor.
A few weeks ago, I completed a three day ‘first aid at work’ course with St. John’s Ambulance. Over the years, I have heard stories from other course attendees how they saw an accident but didn’t help. I have also stopped to help people looking ill on the Tube, while many other passengers walked on by. My husband said British people don’t want to impact on each other’s civil liberties by asking if they need help. Maybe it is cultural but as an American, we talk to strangers and we help. Most people who owned pools where I lived growing up had at least CPR training (perhaps as a legal requirement?). My dad was on ski patrol at the local resort, and I remember him studying for his exams in the basement with his colleagues. He even helped a player on the boys varsity soccer game who suffered a neck injury during the playoffs.
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| Annie, are you ok? |
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| Count to 10, look and feel for breathing |
On my most recent course, the first aid instructor said after the Westminster Attack, first aid courses were held to instruct more Westminster staff on what to do in an emergency. The media highlighted how MP Tobias Ellwood knew first aid and was able to help treat and triage victims. On 22 May, 2017 in Manchester, a homeless man, Chris Parker, wrapped up victim wounds with tour merchandise. You never know when first aid training will be useful. Of course, the recent terrorist incidents are more severe than what you will usually come across in a situation requiring first aid. Hopefully these extreme incidents are few and far between, but then we had the attack at London Bridge and Borough Market.
The stories you hear during these three recent terror attacks of bravery and self-sacrifice. Medically trained staff went to the incident sites or went into work to help treat the victims. I am by no means saying you should put yourself in danger of you find yourself in a similar situation. The first step of administering first aid is to make sure the area is safe. By receiving first aid training, you rehearse the next steps to take depending on what situation you come across. The repetitive nature of the training helps reinforce the correct protocol and will help you respond on auto-pilot should an emergency arise.
Would you know what to do if there was an incident at your work, in the gym, or on the playground that needed first aid? Do you carry a first aid kit with you on long cycle journeys or do you keep one in the boot of your car?
At a bare minimum, I encourage you to take CPR or one day first aid course to learn how to treat common injuries. Another skill to learn is how to use an AED. AEDs are becoming more common in public places in the UK (finally!) such as airports, malls, and sports facilities. Although they do not require a certificate for use (as advised by the Resuscitation Council of the UK), you may feel more comfortable using it if you have a half day lesson. Using CPR or an AED significantly increases the potential of survival for your causality. According to the American Red Cross, for each minute you delay defibrillation on your casualty, the chances of their survival decreases by 10%.
Touch wood, I have yet to perform CPR or use an AED. I have applied plasters (band-aids), wrapped cuts, and put people into a recovery position to prevent shock. Once, I helped a cyclist who fell off his bike and dislocated his shoulder by putting his arm into a sling before police pulled over to help us as we waited for an ambulance to arrive.
If you are not yet first aid certified or took the course a long time ago, I urge you to sign up for a course. Hopefully, you will not have to use your new skills anytime soon, but if you do, you can be confident that you are doing your best to help the people around you.
by thinkmarsh | Jun 16, 2016 | community, eating, running
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| After 1st lap. On my 2nd cookie. |
On Wednesday, I accidentally ran a marathon. Accidentally probably isn’t the right word. Maybe unexpectedly is more appropriate? My friend, Lucy, (we ran Mill Hill Marathon together) and I set out to take part in Saxons, Vikings, and Normans (SVN) Cookie-a-Thon. The course was a 5.36 mile loop with lots of cookies in between each lap. I had 6 miles to do according to my Berlin marathon training plan from Hal Higdon. Lucy had been toying with the idea of running 100 marathons but wasn’t planning on it when the starting bell went off. We decided we were aiming for a half marathon and then would see how we feel.
It was an early start for both Lucy and I as the race was in Challock, Kent. We both left our homes by 6am and she picked me up from the Ebbsfleet International train station. I didn’t fuel properly in the days leading up to the race and didn’t get much sleep the night before so I was unsure how I would feel on the day. I did 90 of spinning both Monday and Tuesday nights meaning I wasn’t physically rested either. I was also worried about injury. If my Achilles tendinitis, plantar facisitis, or periformis pains started acting up again, I would be really cross with myself.
But the gang at SVN are so incredibly friendly it is hard not to have a good time when you are at one of their events (we had previously attended their Unusual Suspects challenge in February). We had a late start due to the toilet queue but set out on the trails only a few minutes late. We weren’t worried though because the time limit was eight hours. I found the course to be hilly (1500+ feet elevation change according to Strava). There were some bits in the sun and some in the shaded wood which was nice. The weather was a bit funny, as half the time it was raining and the other half the sun was out.
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| Bit of the course through the Forestry Commission park we ran in. |
We aimed to run the first two laps and would then use a walk/run strategy if we were going to continue. Lucy’s stomach was bothering her so we did walk a little bit on the first two laps. For the next lap, we decided to walk uphills. We didn’t stick to a specific time or distance interval when breaking up the final three laps between walking and running. We listened to our bodies and tried to get around. Many of the participants were doing the same and we had a good chat with them too. Lucy learned what ‘Quest for the Vest’ is and declared she is out to be part of the 100 marathon club.
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| So many cookies! |
Part of the Cookie-A-Thon was runners bringing in cookies. Awards were given out for best cookie, best cookie with peanut butter cookie, best vegan cookie and best cookie with chocolate. The SVN community is very inclusive. Everyone on the trails is friendly and encouraging other runners as they pass. There are many smiling volunteers supporting the event and Travis, the co-founder & chairman of 100 Marathon Club, walked the route backwards and chatted with each runner as they went passed.
It was an amazing feeling as we set off on our last lap because we knew we were going to have completed another marathon. We took inspiration from Lucy’s daughter, who isn’t a runner, yet managed 15 miles at the Unusual Suspects event. It gets to the point in the ‘race’ (not the best word in this case due the to community-feel that is more akin to parkrun) where it is more mental. When you take away the pressure to run all 26.2 miles and you don’t have masses of people passing you, it is very freeing. It was my 3rd marathon and Lucy’s 9th. The bling is amazing (so heavy I couldn’t wear it while I was stretching out). We spent a lot of time stretching after we finished and talking to some of the people who ran ultras that day. I was a bit stiff that evening but today my legs felt alright.
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| Check out the bling! |
I must still be delirious because I signed up to run the Virgin Money London Marathon in 2017 with Plantlife today. Instead of running 100 marathons, I am aiming to run the World Marathon Majors courses (I have always wanted to do a race in every state and as many countries as possible. I have a long ways to go).
If you love running, and eating, I highly recommend you become involved with the SVN community. You will not regret it.
If you have run any of the Major races, please leave a comment below with your favourite memories of the race. I have Berlin in September and will need to work on the rest in 2017 and beyond.
by thinkmarsh | May 12, 2016 | community, running, travel
School holidays are rapidly approaching. If you are headed to London, here are some ideas on how to stay active during your trip.
Up at the O2– Thanks to Simply Health, my husband and I were recently invited to climb the O2 Arena in Greenwich. It isn’t for the faint-hearted, although there are many safety precautions put into place. The ascent is 28 degree climb, while the decent is even steeper- 30 degrees! You are given trainers with good grip and are locked on to a wire, so you can’t fall off or knock too many people over.
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| Ready to climb on s sunny day |
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| Photos before the climb starts |
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| Capturing the view |
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| My descent |
James and I went on a sunny day down to Greenwich. The entire experience takes about 90 minutes as there is a safety briefing, each visitor is then given proper shoes and climbing gear, and then there is a 10 min break once you reach the top of the O2. James and I climbed the O2 three years ago but it was a cloudy day, thus making the view unimpressive at the time. We had gorgeous weather this visit around, but a new hotel and flat tower now block the views across the river to Canary Wharf.
I walked about 22,819 steps that day with climbing the O2 after parkrun (see next point) in the morning, burned 2,673 calories, and had 118 active minutes according to my Fitbit Flex. Even though I have been running and riding a bit more lately, I still felt an increased heart rate during the climb (stairs always get me, so this is no surprise). As you are strapped onto a safety cable, the whole group has to stay together because no one can pass each other. There is no pressure to rush as people are enjoying the view with every step. Unfortunately, it isn’t something I can afford to do every day, but between Up at O2 and parkrun I walked many more steps that day than I usually do (I aim for 10,000. 14,000 if I want Bounts points).
parkrun- Admittedly, I only started going to parkrun when we moved to Forest Gate as there weren’t any locations close to our previous two flats. I am happy to say I even have turned James into a regular attendee (I think he has been more times than me). It is a free timed run on a Saturday morning, not a race as everyone is a finisher. You can find a one here on a global map if you are not based in London as there are several international locations. If you are visiting London, it is a good way to meet the locals and discover a new park while sweating a bit too.
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| Oliver, one of the kids at my parktun |
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| #Stancerun = socks + run |
East London art run with Stance– True, this evening itself was a one off, but you can reach out to Alternative London to arrange another street art running tour. Stance socks launched their European Street Art (#Stancerun) tour last week. We were treated to a four mile run around East London (follow me of Strava and you should be able to see the route). We stopped often to learn about the art work and the artists behind them. It was amazing to me that the art ranged from Banksy in Tower Hamlets to miniatures on pieces of gum by Ben Wilson, to huge black & white murals by Phlegm, to bronze statues atop light poles by Jonesy. Big thanks to Gary, our tour guide, for spontaneously adding in a woman artist (can’t remember her name) to our route (wooden blocks on a lamp post) after I inquired about the lack of women street artists mentioned so far on the tour.
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| Wee bit of gum that is also art |
After, we were able to watch a live street artist make a mural on Stance boxes and we were then able to take a box (aka a piece of the art) home. I have box #33. Stance socks are super comfy and range in design and functionality (I am going to find a pair of Olympic USA socks if it kills me!). They also have high-vis reflectors to keep you safe when running in low light conditions near cars.
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| Street artist making art for us to share |
There are lots more active things in London to try if you visiting. I will post a part III in a few months. What attractions in London do you visit to keep active when travelling?
This post was sponsored by Simply Health.
by thinkmarsh | May 5, 2016 | clothes, community, exercise, fitness
On 6th April, the Holbourn Black’s store held an event with The North Face (TNF), highlighting their new Mountain Athletics range. TNF athlete, James Pearson, told his story about becoming a professional climber. It was sweet, because it was basically the story of how he met his wife and she trained him to become a stellar rock climber.
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| James telling us about his journey |
After hearing James, we headed out with TNF trainers to run the streets of London and get an effective workout with just our body weight. Unfortunately, both parks were closed so we ended up on the pavement on the north bank of the Thames along the Embankment. It was tough being only one of three girls, with tons of guys, but I held my own (aside from the press ups). It was fun racing through 5-6 exercises per set doing as many rounds as we could in a few minutes. It was a great workout, followed by a recovery run back to the store.
I was lucky enough to get Pulse leggings, Graphic Play Hard vest top, Motivation 1/4 zip top, which are 3 of the 9 pieces from The North Face’s new Mountain Leisure line. The idea behind the line is to get outdoors and train for something. I found the Motivation top to be really soft and breathable during my workout with the TNF trainer. There was a bit of wind along the river and the sun had set by the time we started moving. I am going to wear the pieces a few more times before I give a proper review so check back next month for the scoop. On my trip to Cairo and Istanbul, I ended up wearing the Motivation top nearly every day, as the nights were quite cool.
It was very kind of The North Face and Black’t to invite me to this fun evening. I look forward to exploring more of the outdoors in and around London in my new Mountain Athletics kit. Luckily, high elevations are not required to have fun.
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| The Motivation top I have been enjoying |
At a bare minimum, I encourage you to take CPR or one day first aid course to learn how to treat common injuries. Another skill to learn is how to use an AED. AEDs are becoming more common in public places in the UK (finally!) such as airports, malls, and sports facilities. Although they do not require a certificate for use (as advised by the Resuscitation Council of the UK), you may feel more comfortable using it if you have a half day lesson. Using CPR or an AED significantly increases the potential of survival for your causality. According to the American Red Cross, for each minute you delay defibrillation on your casualty, the chances of their survival decreases by 10%.
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