I did my long run this morning, Sunday 26th January, in harsh winds and biting rain by the end. But it was lovely as always to see the horses and cows!!
Taking us back to last Monday, I had a morning walk and got the newspapers😊 (good to get the steps in as well as get outdoors!🩷) and then got my work shift done.
After work, when it was dark and cold out, I dragged myself out for a Hyrox class (even though I didn't want to) which was really fun! Once I'm there I always love it but when you've been in work all day and you're tired and you could easily get tucked into bed it's always a win just getting out the door and making that time for yourself I think!🩷🙏💜
This was the workout above! I worked in a pair with a nice gent called John. It was a challenge but I didn't feel like I was pushing myself too much. It was more about supporting John with his reps and taking over reps for him when it was getting too much. He did amazing! And teamwork is about getting the job done and over the line, doesn't matter who does it, you do it for each other and to encourage each other on! A different week it could be someone helping me out!
I felt very strong for this workout😊! I finished the circuits with another go on the assault bike (I don't know why it gets a bad rap as I enjoy it) and I had a go on the treadmill at the end to do some compromised running to practice for an Hyrox event.
These two quotes are so true for me and were very true for me this morning! I needed my head clearing and my 10k run helped me clear and organise my thoughts and feel better in myself.🙏
Is this not what we all do?😂 If I can't fit my long run in a weekend's activities, I don't want it!
A self-care positive:On Tuesday, I had a really good morning in Liverpool One😊 on my day off! I had my sessions of laser hair removal at the Therapie Clinic and I booked some more sessions. I am really far along in my courses now so I don't really have too many more sessions to go, it is turning more into maintenance. I definitely recommend this if you shave a lot. Think of how much money you spend on that- this is more long-term, it is affordable and it's an investment I think. I minimally use my razor now which I think is good because I'm not risking hurting myself or cutting myself as much (with my dexterity problems) and cost-wise over my lifetime. Plus there is no better feeling of confidence for bikini/ athletics kit seasons! No irritable bumps to deal with.😊
I then went to Victoria's Secret (my guilty pleasure! I love this place though it is so expensive!😔) and treated myself to some day-to-day underwear. I got a couple of underwear sets from Asda this week too. I like soft, feminine but practical styles. It helps me feel grounded picking out coordinated outfits the night before my commitments (even down to underwear and socks!).
I then visited John Lewis and Space NK which I had never been to before (on the Therapie Clinic lady's recommendation) and I got some beauty products I wanted like haircare and Sol de Janeiro body moisturiser! That whole morning was a wonderful way to spend time off and spend some precious time just with myself. It was so quiet and calm in L1 too!
I ended my morning by treating myself to a Starbucks as I impulsively saw this gorgeous flavour on their advert in store and wanted it! It was a velvet pistachio almond milk latte which was honestly divine!💚🩷 I do love nutty flavours!
Can't believe the Chinese New Year lanterns are up already! But hey!! It is still my Chinese zodiac year for a little bit - us Dragons!! 🐲🐉❤️ And do you know what? It has been an amazing year so I definitely think there is something to it!!
Also, How cute are these soft Victoria Secret pajamas? It is my birthday next week so I might treat myself to some from there (though, again, a bit pricey!) or from Asda! Asda have been doing some gorgeous flannel tartan pattern pjs in pinks and purples that I have snapped up! So I'm keeping my eyes peeled for more nice styles! Of course this means I'm going to have to let some clothes go which is hard for me emotionally. I don't want to sound like a jelly saying this but honestly, letting go of the clothes I've worn when I've been bigger does hold emotion for me because those clothes were my safe haven and kept me going during some really really tough times so I find letting those things go hard. I am hoping that with some of the size 22 and 24 pjs I have given my Mum from when I was really unwell, that she can turn them into a blanket or quilt creation so I still have pieces of that experience to treasure.🩷
I am so grateful to my body, whatever size I've been at, for being a strong and safe home for me that's been strong, resilient and kept me going. Make sure you are giving credit to yourself where it is due, too!
Below is me after my shop cosy with Leo and then me ready for my 5k run, easy spin bike session and physio for my glutes.
I have been doing physio for my glutes with a resistance band as my physio believes that when I squat and my left leg goes in, that is due to weakness in my left glute medius.
Favourite Snack of the week:
Below, I've put some pics of my lovely food this week like my smoked salmon for dinner, my Skinny Food Co. tuna and cheese wrap I air fried after work one day. I loved my Skinny Food Co. high protein bread bap with smooth peanut butter! Snacks I enjoyed this week include a few Cadbury Heroes😋, tonight (Sunday) I enjoyed some lovely M & S fancy chocolates😋🥰 and fancy mint chocolates as well (so I made up for the lack of food on Saturday😂).
This week I also had my Skinny Food Co. High Protein Chocolate Pralines, my Fibre One Lemon Drizzle Square🍋 which was yummy, my Gym Kitchen Salted Caramel High Protein Yogurt🥄 and my 30g protein Skinny Food Co. baguette was lovely (again with smooth peanut butter of course!).
Favourite Session:
My favourite session this week was my speed intervals day!! Yes, I know I say this every week but this was fab!
Looking at it, I thought, "Wow, this is going to be solid!". I started easy with my mile warm up. Then I got to grips with the session:
1 Mile - 2 x 800m - 4 x 400m - 2 x 800m - 1 Mile - at target paces.
This time, I wanted to focus on hitting the target paces throughout the session consistently which I was able to do! Last time I did push a lot on certain reps so I still wanted to do that but in a more controlled, disciplined way where I wasn't burning out before my last reps.
I kept a mindset of just running the rep I was in and not thinking about any of the other reps which was really helpful for my performance. I also used my coaches tip of focusing on breaking up the reps into smaller sections. This really helps me on these longer reps. I look at certain points ahead of me and make them relatively close and then rinse and repeat, to break up my task into smaller sections.
I managed to get some really rapid pace for the 400ms in the middle which was brilliant especially considering a storm came along to visit during those reps while I was near the farmer's fields! It wasn't ideal as I could barely see my Coros running watch properly as the rain and mud was so bad! But we move.😄
Being cross country for my runs is really good to test my running fitness but on the other hand, you are in the wilds a bit so squalls and storms can really quickly creep up on you!
My second 800m reps were slightly slower than they actually needed to be in hindsight as I was so conscious of my last mile rep being ahead. This shows my focus on being inside the rep I'm in was lapsing as I got more fatigued I think. But I was aware of it so that's good.
The best thing about the workout was on the last rep, I poured everything I had into it, towards the end breathing heavier but my body took the push really really well! I didn't feel like I was dying like I had almost talked myself into believing I would. Again, these learning points in sessions point to how I am still building up my running confidence in myself again (which is ok).
I am glad I stuck to my strategy for consistency though as it meant I hit all my targets and then got all that pace into my legs! But that last rep taught me I am more capable of holding a really physically uncomfortable pace for longer and my endurance is really starting to mount up as is my comfort with distance. If I was to do that workout again, I would feel better pushing slightly more on the last 2 x 800m reps and even maybe my last 2 x 400ms which were in wild weather.
Reflection:When I am stressed, sometimes it affects my eating like last night I didn't eat much at all and it really affected how strong I felt in my long run today. It may have been at an easy pace but I felt like I was running on empty and I was physically struggling and I knew it was the nutrition so that's taught me a lesson. Don't run on an empty tank!🏃♀️🚗
It also taught me that no matter how you feel or what you're dealing with, stick to the plan you have set out for yourself even when it's hard. Committing to yourself means showing up on the days you really struggle to and you'll be stronger for it in every way.
I also learnt it is OK to take it easy, take your foot off the gas and make time for yourself which is what I'm doing today. I've been reading parts of one of my favourite books again - James Clear Atomic Habits and about the 20/20/20 pattern from the 5am club. I won't be getting up at 5am but what does work for me is introducing the routine from the 20/20/20 making time for an hour for yourself; 20 minutes vigorous exercise (I think I've got that one covered), 20 minutes reflection and 20 minutes learning. I am now on a week off so I can read some of my Ant Middleton book and work on self reflective practice and journalling which always helps me feel calm❤️. This past week I have been making time for a few minutes of practising Ukrainian a day so I could do that too.
At the end of my week so this a week today, I will be doing my first 10k back since my spinal operation! Which will be hard but it will also feel like a celebration of my progress. I love having the mindset of, "I don't have to workout, I get to workout!". Trust me it changes everything. Once that opportunity is taken from you like it was for me when I was ill, you feel immense gratitude for every exercise you get the privilege to experience.🙏💜
Running Lesson this week:
Make sure to only focus on the reps/ moments/ part of the race that you're in, keep to your running strategy (don't worry about anyone else or their pace...) and break up your reps into smaller sections by using anchor points by looking ahead. So I guess the big lesson here is to focus!
Something I enjoyed this week:
My best friend took me on a birthday treat trip (I am 36 on the 29th January!😃🎂🎈🥳🎉) to the Liverpool Anglican cathedral on Thursday evening. I graduated with honours there after six years study, in 2013 with a Biomedical Sciences🩺🏥💉🩸 undergraduate degree🔬! It is such a special place to me and I am sure many others who have graduated there. My family members and my best friend graduated there too.❤️
It is a hard achievement to beat really! I spent so much of my life, time and effort on that degree that it will always be one of my proudest achievements. One of my proudest achievements too because I could have taken a different route and done something I'm naturally gifted at like studying sports, drama, English language or literature but I picked something that I was passionate about but that I found so so tough!! Overcoming the things you once thought you couldn't is where strength is found!😊🏔
Anyway! For my best friend's lovely birthday treat in the Liverpool Anglican cathedral, we went to go and listen to a string quartet playing Coldplay hits! My favourite being Fix You and a Sky full of Stars! 💜💜
It was such a beautiful experience I was so glad to experience with my best friend. She is so thoughtful!!
Something I didn't like this week:
Two ignoramuses that were sat behind my best friend and me that talked and cackled the entire way through the performance!! I really don't understand why you would pay good money to go and see a performance and then get drunk, sloppy, noisy and turn into a complete nuisance to everyone else!
I tend to avoid going out much, crowds and people at the best of times as a neurodiverse introvert so I really had to count to ten!!😂😂
Nevertheless, I enjoyed the scouser gent who after the performance ranted to his friend about the women in terms I won't repeat on here! 😂😂
Wearing my beautiful Radley cardigan from Mum and Dad that they treated me to for Christmas x 💙
Something to think about:
You need to put your needs first and value yourself above all else. What you allow for yourself sets the tone for everything else you welcome in and allow into your life; the people you spend time with, the relationships you put time into, the work that you do, everything.
Don't accept less than you deserve, set high standards for yourself and keep to them - and accept that not everyone or everything is going to meet them and that's ok too.🙏
I ultimately keep asking myself, are the people and situations in your life taking me closer or further away from where I want to be? I will be enjoying journalling and reflecting this week.💜
Also - if in doubt, prioritise your runs before everything else! 😄👌 It can be your saviour from all kinds of ills and stresses...
A few upcoming race destinations:
Tatton Park, Liverpool, Harrogate, Bishop Auckland, Carlisle.
What I have my eyes on:
Huda Beauty's latest make up collection in cake💄🎂🍰 themes and trying acupuncture! I am also going to be looking at hotels for my trip to Birmingham soon for the Keely Klassic and to Bishop Auckland for my race and a bit of an explore!
Wellness wise, I will want to do an infrared sauna again soon (and knowing me, a cold plunge again too) and having bought a compression sleeve, using it regularly for recovery. I will also be putting my birthday money aside for a house deposit.🏡
I hope you've enjoyed my updates for my week! Let me know yours in the comments or on social media!
I will catch you soon! But first, I need to carry on my post 10k relax in my pjs 😂 and have a roast dinner. Enjoy whatever you're getting up to and have a healthy week!
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