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.
by Mollie Millington | Oct 18, 2019 | product review, running
For a long time, I have been a fan of Osprey rucksacks for running and other outdoor pursuits. As a brand, they offer a female version of some bags, which can be really important when ensuring the correct fit. Recently, I had the opportunity to test out the Duro 15, a unisex hydration pack. My usual go to bag for run commuting is their Tempest 20 which has room for snacks, a change of clothes, my lunch, sunglass case, and a large wallet plus water pouches on the shoulder straps. I was curious to see if removing five liters and having a unisex design would be noticeable.
The bag was extremely comfortable as soon as I put it on. The mesh fabric used to line the area that will be against your skin never chafed or scratched. It is very soft and helps with breathability. The front chest strap is adjustable so you have find a level that fit your body shape. There is also a hip belt which helps support the bag if it is full, especially if you are running. Keeping the bag close to your body assists with balance and center of gravity. The hip straps also have zippered pockets which are super handy for snacks, your phone or a debit card- things you may need quick access to while you are out and about. There are also small zippered pockets that you can use to keep organized, which is very appealing to me.
As a hydration pack, this bag offers both a 2.5L bladder and two 500ml pouches. I think this gives it versatility and the options to take as much (or little water) as you need. Of course, the bladder will take up extra space leaving you less room to carry things like extra layers. For me, the missing 5L made the bag a little shorter than my Tempest 20 and therefore slightly more comfortable. The Tempest 20 does have an adjustable torso length to help with the fit but the though that the Duro 15 was too big for me never crossed my mind. I couldn’t fit both my changes of clothes and lunch in the Duro 15 but if I planned ahead for run commuting, it didn’t impact me. I would either leave a change of clothes at work or buy lunch in the canteen. Or if I was going on a long run and just needed to carry an extra layer and water, this bag is perfect.
Overall, I really enjoyed running in this bag. Even though I couldn’t cram all of my stuff in there, it was probably better for my body not to carry that much weight. Running with a rucksack (no matter what size aside from my 1.5L) always influences my posture and therefore running form. I like being prepared though, so tend to carry more than I need just in case it rains, I can’t find a shop, or I get injured. Of course, being restricted from carrying so much has benefits on my running performance. Looks like I should switch to the smaller pack to ensure my commute doesn’t turn into junk miles.
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Do you ever run to work? What do you carry with you and how? Leave a comment and let me know.
Thanks to Osprey for the complimentary bag. All opinions are honest and my own.
Photos by Cake Vs Scales.
by Mollie Millington | Aug 28, 2019 | motivation, running
At the end of July, I knew I needed to start running again. Injuries and persistent pain have made me a bit scared about running. My trip to Malawi, which includes three 20km trails runs, means I need to be fit and healthy. In order to get over my fear and slowly build up my fitness again, I decided to do a run streak in August. My commitment was to run only one mile a day but I could run more if I felt like it. The goal was to keep it low pressure and use it as a way to explore all the places I was visiting in early August.
After sharing my plans and progress on social media, I am happy to report that several people joined me on #augustrunstreak. Being on holiday made it really easy to fit the runs into my schedule and also go a little bit further if the mood struck me. Returning to London and a full work week in the middle of a heatwave has made it hard to get out for much more than one mile to five kilometers a day. I was trying not to be competitive but in the last few days of the streak, I am worried that I haven’t got any faster. But I need to remember that my original intention was never to get faster but just to enjoy running again.
And I think I do. There is still a bit of pain when I run but a referral for further diagnostics should give me some clues. Mentally, I am ready to start really putting work into my Malawi preparation- both in terms of running and physical strength. Fifty three plus miles as of yesterday for the month is a not a bad place to start (see the Instagram post below for the final updates).
A few people were asking me if I would keep my streak going once August was over. I feel like that would put more pressure on me that what I had originally planned when I started. Instead, I am going to start a #septemberplankstreak. Every day in September, I am going to hold a plank for as long as I can. Maybe I will record the times, maybe not. Core strength is very important for running. And something I always slack on.
Care to join me for a September streak? Let me know in the comments below if you want to run, plank, or streak another way. If you prefer a variety, check out the Strava Escape Plan. All 32 of their sports count towards a five days per week challenge throughout September.
Do you have what it takes? Commit to 30 seconds a day or one hour a day. It is up to you and what you enjoy. See you at the finish!
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