This week's runs - 16th & 17th August

A bit late this week, never mind...

Monday 7pm 6.76km in 46:36 548 calories

Monday 8pm 6.07km in 44:26 478 calories

Tuesday 7pm 5:03km in 35:18 407 calories

For those of you wanting to work on distance, I can support a longer run on Thursday 26th August at 7pm from the Hub. Distance will be at least 10km, but we will tailor the route depending on who comes. I will probably be on my bicycle as I'm due to give blood that morning (have tried to run the evening after, but it's never really worked well!).

A bit more about... chafing

Chafing isn't fun! I'm not covering blisters in this post as I've covered these before - so I am focussing on bits of us that may have been uncomfortably chafed after a run above the foot.

Treatment - I'm a big fan of Sudocrem, nappy rash cream that comes in reassuringly non trendy packaging. Apply it to chafed bits & it will soothe and help to speed up healing. It does have lanolin in so do check the label if you have allergies to consider. It's also good at soothing grazes and sun burn - definitely a good addition to the bathroom cabinet, even if you have no intention of going near a nappy!

If you have experienced chafing, you need to asses your wardrobe to hunt out the guilty culprits.

A sports bra can chafe when it is not supporting you - it may have worn out, or perhaps you've lost weight. Either way, it's time for a new one - do check that it fits perfectly.

Shorts and jogging pants can rub on legs - try switching to a different style if you are getting problems (e.g. switch from loose to cycling/tights type). Sleeveless tops can also cause issues if your arm ends up rubbing against your body - try applying a little vaseline here if you want to keep wearing the offending article.

Cotton t-shirts or anything with thick seams can chafe. Cotton also tends to rub when it's wet and/or sweaty as it gets so heavy. Running specific clothing tends to be designed with flatter seams in wickable fabrics that are quite fitted - good choices for chafing avoidance.

Underwear can also cause discomfort - do try different styles to find what suits your running best if you are feeling uncomfortable - it may not be your usual day-to-day style.

My running pack chafes nastily if I don't check that it's set up nicely. Any waist or band you wear may need to be adjusted carefully.

Vaseline and anti chafing creams can help to prevent problems in specific areas - as can a bit of micropore or zinc oxide tape.

Weekly update - 9th and 10th August

I have 3 places left for the next Beginners sesh starting September 7th - so if any friends are considering starting to run, do suggest that they get in touch! If anyone is hankering after a place in the Great South Run, you can still get a bonded charity place with the Stars Appeal Caring for Kids - contact Hannah Payne on 01722 429005.

If you are training for the Great South, my 10K training pdf may help - same principles!

This week's strength exercise was a single leg squat - great for stabilising weak knees. We did some threshold work on Monday & a "straight" 6.1km run on Tuesday:

Mon 7pm 5.02km in 33:11 410 calories

Mon 8pm 5.00km in 34:14 400 calories

Tue 7pm 6.10km in 42:22 507 calories

I will not be running on Monday 6th September as I'll be pedalling from Glasgow to Edinburgh as part of Project Start. There will be normal running on Tuesday that week though.

This week's runs - 2nd and 3rd August

Thanks so much to all of you for participating so enthusiastically in the new warm up - skipping, galloping and hacky sacks! I'm sure Karen has springs in her trainers... All 3 sessions this week had a strength focus - hills and a strength exercise at the end ("the stork") which worked on foot & ankle strengthening. And the strength is required - bear in mind that each time you land, that's 2-3 times your body weight being taken by each single foot landing! We'll have a different strength exercise this week.

Mon 7pm 5.57km in 38:14 464 calories

Mon 8pm 5.00km in 36:36 287 calories*

Tue 7pm 5.08km in 38:09 393 calories

* calories was based on my movement and I had a walking break in that session.

This week's runs - 19th and 20th July

Don't forget that I'm not running next week (26th & 27th July) as I will be downing seasickness tablets in Portugal! Back to normal from Monday 2nd August.

Angela's Kilimanjaro challenge sponsorship site is here if you'd like to sponsor her. She's funding the trip herself, so all raised cash goes straight to the charity Aspire. She's been training hard (it's one of the reasons she started running last year) so will appreciate all support.

This week's runs:

Mon 7pm Speed trained 286 calories

Mon 8pm 5.0km in 40:10 336 calories

Tue 7pm 5.1km in 37:09 385 calories

See you on the 2nd or 3rd! I will be all fired up from my running workshop - so enjoy the break....

This week's runs - 12th and 13th July

Angela's big challenge to climb Africa's highest mountain is about a month away. If you'd like to sponsor her, take a look at her fundraising site. She's training hard and it's going to be an amazing challenge.

Well done to Louise who completed her first 10K run on Thursday. I'm sure I remember her telling me in the spring that she wasn't sure she would ever achieve that... I'm really impressed - esp as she was still walking, talking and smiling afterwards. You are fantastic Lou!

Don't forget the Garden Party on Saturday 17th at 3pm - email or txt me if you don't have my address. Scones and pimms. Your partners, buddies and kids are all very welcome.

Anyway, this week's runs:

Monday 7pm 5.61km in 37:43, 465 calories and some mean hills

Monday 8pm 5.00km in 37:19, 392 calories and much nettle dodging

Tuesday 7pm 6.06km in 43:56. 449 calories and Claire's first big hill

Thursday 7pm 10km in 79:54, 710 calories and Lou's first 10K

A bit more about.... running on holiday

Running on holiday – do you pack your trainers or have a break?

Having a break from running for a week or two won’t result in a drop in performance – you may even benefit for the rest. However, I’ve enjoyed running when on holiday – it can be a great way to see more of an area and to experience a different aspect of your holiday location.

1. Do some research before you go. If you are in the UK, see if there’s a WRN group you could run with or a parkrun. Websites like Map My Run have routes posted by other runners all over the world. Check forums on the Runners World website & other running sites for info and inspiration. If you are planning to run to keep up a training schedule, find out if there’s a treadmill available.

2. Ask around. Resort reps, hotel staff and villa/campsite owners may help to plan routes. They may know other runners or local running groups that can also help you – or who could run with. They will also be able to advise on local risks you may not be used to (e.g. midges, crazy dogs, bears....).

3. Be aware of your personal safety. Ideally, run with somebody else. Do ensure that someone knows where you are going & what time you’ll be back. Assess your route carefully as you run and be prepared to change it or even cut it short if you don’t feel safe. Turn down your iPod so that you can hear what’s going on around you. Carry a charged mobile and have a piece of paper on you with your name & emergency telephone number.

4. Run for the conditions. If you are somewhere warm, avoid running in the heat of the day – go early or late – and ensure that you are hydrated. If it’s hillier than you are used to, take it at an easy pace.

5. Don’t expect a PB! Set a realistic distance target and enjoy the scenery – aim for a run that will be part of the holiday, not a chore.

My favourite holiday run was in Vancouver – along the coast to Stanley Park on a sunny morning with amazing views despite suffering from jet lag! How about you?