Blogless

Hello Fudgey Friends,

I'm so sorry I have left you blogless - I haven't forgotten you. Please forgive me.

So where I have been for over a week you ask.

Katie Melua @ Glasgow Royal Concert Hall

On Monday 9th March we finally got to see the postponed Katie Melua concert from December and she was absolutely amazing. Brilliant night out but made for a long day as was out the house from 6.30am to squeeze in a quick pre work run - short on both time and enthusiasm though was getting into it just as I had to stop to get ready for work. Small niggles in calf and tightness in ankle. Not home till about 11.30pm - well worth it though.

Personal Torture
warm up set of 12 assisted pull ups 26kg
3 sets of 2 'unassisted' pull ups ('unassisted' = a little help from my trainer) These were poor can do better but arms still sore from Friday's PT.
3 supersets of 8 assisted pull ups 12kg with 12 assisted tricep dips 26kg
4 supersets of 10 lat pull downs 35kg & 16 alternate bicep curls 9kg
3 tri sets of lunges 25 kg bar 12 each leg, 16 medicine ball lunges 6kg & 12 swiss ball hamstring curls each leg
3 supersets 15 swissball jack knifes & 15 ab extensions with 25lb plate

It never seems to get any easier!

Back to Circuits & a cheeky wee run
My absolute favourite class with my fab friend Smurfy @ lunchtime
Didn't feel sore at all after yesterday's PT so went to circuits - think it may all catch up with me tomorrow though - arms are starting to ache & it'll be shower & early bed for me
Stations today were: lunges with 15kg bar, bicep curls 10kg bar, skipping, side raises with 3kg dumbbells, punchbag, suicides, squats 30kg, step ups with 5kg dumbbells, press up, tricep dips, inverted row & power bag sprints. 2 rounds of a minute each station.
Then after work a wee treadmill session
Running with sore abs is a little challenging but I did a workout I quite like which is after warming up for a few minutes taking the speed up by 0.1km/h each minute for 15 minutes & then back down before a cool down. Job done

Crap Day at the office
tension resolver 5.62 km - Thought this would make me feel better after a crap day at work but sadly it didn't :-(
threw in a couple of sprint intervals amongst a general plod but just wasn't really in the mood
Ended up having a fairly early night and thankfully felt better in the morning.

Friday again - where does the week go
Not been to pump for ages as been focusing so much on my running but since I'm tapering today was a NO run day but I needed / wanted to do something so I went to pump at lunchtime and really enjoyed it :-)
Still reintroducing fish into my diet and had tuna steak for the second time with no ill effect - this time I cooked it in say sauce & orange juice & it was fab. More fudgey food pictures soon I promise.

Reality Strikes
Saturday was a fairly lazy day with general tidying & laundry but the big event of the weekend was my Marathon race number arriving :-$ Real roller coaster of emotions.




Last real run before the big day
So not up for this - huge Thanks to hubby who kissed me at the front door told me to 'zip up my mansuit & get out running' First 5k were a real effort but I just kept plodding along focusing on each 1/2km at a time & it started to feel better after 5k by the time I was finishing at 13k I felt much better and wanted to go further - but being a good girl & following the taper caper- too late now to make any difference. 1 week to go #Edinburgh Marathon

More Personal Torture
Back to work today - Monday again & my weekly PT session - booked it early this week so I am recovered for the big day.
fastest hour ever
3 sets of 2 pull ups (almost unassisted)
4 supersets of 8 widegrip cable pull down 37.5kg & 15 cable flyes 12.5kg
3 sets of 1 pull up (almost unassisted)
3 supersets of 10 (each arm) single arm row 30lbs & 10 preacher curls don't know weight - don't like these they hurt!
3 trisets of 15 leg press 75kg, 20 overhead lunges 10kg & 15 weighted squat jumps 10kg dumbbells
3 sets of 10 triple crunch first set with 5lb plate but went up to 10lb as the 5 was too light!
2 sets of 10 medicine ball pass, twist, crunch combo

Good session today went past so quick


and that my dear fudgey friends is a whistle stop roundup of where I have been & what I've been up to. Busy week at the office and getting ready for the weekend.
Just keep telling myself this is what I've trained for.

Will be back soon I promise

Take Care all
lots of love
Fudgey
xxxx

If I could change the world...

Hello Fudgey Friends,

If I could change the world, If there was just one thing I could do no matter how improbable, I'd rid the world of cancer. Sadly it's not possible but as my small contribution I've decided to sign up for a Race for Life 10k run.

I decided to take part in this event this year as cancer has and is affecting so many people I know and care about.

I just wish there was more I could do.

The Race for Life story
Race for Life is the largest women-only fundraising event in the UK.
Since 1994, women of all ages and fitness levels across the UK have come together at these inspiring events to walk, jog or run to help beat cancer.

Some of Race for Life women take part in celebration of surviving a cancer experience. Others take part in memory of a loved one or to give hope to a cancer-free future. But all share a common goal: to raise money for Cancer Research UK's groundbreaking work and to help save more lives.

I have already raised a lot of money this year for Bliss and wouldn't normally ask for anymore sponsorship but this is a cause I feel very very strongly about for many reasons for me, for my family, my friends & colleagues whose lives have been touched by cancer in one way or another.

If anyone would like to sponsor me I have set up a new sponsor page


lots of love
Fudgey
xxxxx

Making Progress

Hello Fudgey Friends,

Sorry I haven't had a chance to post since Monday - I honestly don't know where the time goes.

2 Weeks to go
It's now less than 2 weeks till the Edinburgh Marathon and I'm starting my taper & race day prep already. I've written my name on my Bliss running top, though this looks like it's run a little when I washed it after wearing to train today :-(. I've stocked up on the gels I'll be used, checked I have enough foot tape and tested out my race day kit. I also had a wee emotional moment yesterday and I'm sure it'll be the first of many between now & race day, but I've done as much training as I possibly could and thankfully am injury free so there's not much more I can do now. I'm nervous & excited at the same time.

Making Progress
The last couple of months have really seen me progress in terms of my running. A few edited highlights...
* March: logged my first 50km + week (in fact there were 2 weeks > 50k)
* March: ran the furthest I ever had before (31k)
* April: logged my first 60km + week
* April: a new PB at Kilomathon distance (26.2km) taking 6 minutes 21 seconds off my time from October 2010
* April: increased my furthest distance run (32.35km)
* May: though only 1 week old has seen me log my first 70km+ week
* May: a new furthest distance (35.17km)

I also looked back at the first 4 months of last year compared to this year and it looks pretty good to me:-)


Training this week
It's been a strange week as I had my long run on Monday so though this was the start of my taper I was beginning the week with my log run delayed from Sunday - so technically that belonged to last week.

Tuesday I squeezed in a short recovery run and was really please at how good it felt. I expected this to hurt so was delighted when it didn't.

Wednesday - just a short run before work as that was all I could fit in

Thursday - run & ride. I ran most of the way to work about 85% of the way but then got the bus the last bit. Partly to get to work quicker and partly as I don't want to overdo it at this late stage.

Friday - Personal training.

felt so tired all day & then I had PT - afterwards apart form the dead arms I felt fab.

3 sets of 10 squat thrust & jumping pull up - these pull ups are starting to look real good even if I say so myself

4 supersets of 10 narrow grip underarm cable pull down 37.5kg with hanging legs raises - these were poor given what I know I can do, sets of 9, 11, 7 & 6

4 supersets of 12 wide grip cable pull down 70kg & 15 cable flyes only 7.5kg

3 evil trisets if 15 lunges 55kg, 16 overhead alternate powerlunges 10kg & 20 alternate komodos

3 supersets of hamstring cable curls 30kg 10 each leg with 12 cable crunches 35kg

My upper body then had that lovely dull heavy ache :-) I love it

Saturday = Total rest Day. I did acquaint myself with Mr Foam Roller - he hurts.

Sunday - A fairly short run today & it didn't feel that great - too be honest I wasn't in the mood but knew I had to run at least 7.71km to reach 70k for this week - I managed 8.4km and if I'd had more time probably would have run about 12 or 13 - but was glad I was on a clock and had to stop. There was no problem with my legs they feel pretty good but my arms are so broken. After my run I really struggled to get my top off!
Mr Fudgey & I then went to Thor in 3D. We both really enjoyed it. I struggled to get my coat off and then back on at the cinema - hope my arms feel better tomorrow. Lazy tonight too and went to the fish & chip shop for tea - sometimes you need a treat.

Well I think I will leave you there. I want to go get my kit organised for tomorrow and lunches etc. I have a few busy days coming up but will be back soon with a new post.

Take Care all
lots of love
Fudgey
xxxx

Not Long Now

Hello Fudgey Friends,


How are you all? Hope you've had a lovely holiday weekend. It was been absolutely glorious here and we've been enjoying the new conservatory furniture - as have our furry kids!

It's only been a week but I feel like we've packed so much in and now it's only 20 days to the Marathon - a good run today though has left me approaching my taper with a hint of confidence. So here's a round up on my week.

Wiped Out
I have to admit that after Easter Sunday's long run & banoffee pie indulgence I was pretty wiped out on Easter Monday & we just had a pretty lazy day about the house.

Recovery Run & PT
Tuesday I managed to fit in a pre work recovery run 5.17km Less painful than I expected after Sunday's effort. Then after work it was my weekly PT session
3 sets of 2 pull ups with a tiny help from my trainer - I'm seeing the progress slowly - soon I'll be unassisted

4 supersets of underarm grip lat pull down - first 2 sets 12 reps @ 35kg, second 2 sets 8 reps @ 40kg superset with swiss ball plank each held for a full minute

4 supersets of wide cable pull down first set 12 reps @ 60kg, second set 12 reps @ 65kg, then 2 sets of 8 reps @ 70kg superset with 12 cable wood chops each side @ 20kg

warm up set of 10 squats just the bar (about 14kg)
3 supersets of squats 15 reps @ 55kg with 12 weighted squat jumps with 10kg dumbbells. A little nervous the first set of squats at the heavier weight but managed every rep in every set

3 supersets of cable hamstring curls @ 25kg, 12 each leg with press ups 30, 25 & 20

Then I came home and enjoyed the sun in the conservatory as I was knackered!


Wednesday & Thursday Doubles
Both days I ran twice. Wednesday before (5.27km) & after work (6.52km) and decided that after work is just not my best time of day to run - I really prefer morning or lunchtime. Thursday lunchtime (5.27km) and after work (9.37km) and first run of the year in shorts. Nice steady plod. Looked like i'd been for a swim rather than a run by the end

Visiting Time
On Friday Mr Fudgey & I went through to Glasgow to visit my Gran in hospital. We are incredibly incredibly grateful to Dad Smith for taking us there & back - it saved a lot of hassle with holiday travel services and figuring out how to get to somewhere we hadn't been before on public transport. My Gran was also very grateful and though surprised when we turned up was very pleased to see us. Such shame that visiting was only an hour.

Charity Swishing Event
On Saturday I was in town all day to do mini manicures at my friend's charity swishing event, so it was another full day & I wasn't home till about 7.30pm. I had a good day though it was a shame that the event wasn't better attended especially as my friend Patricia put in so much effort organising it.

Lazy Sunday
Yesterday was a very lazy day. I planned to run but didn't as I woke up tired, dehydrated and headachy. I spent most of the day dozing in the conservatory & then in the evening had Mum & Dad Smith over for dinner as they too have had an incredibly busy week, running round doing good deeds for everyone else and giving up their time without complaint so I thought it would be nice for me to cook for them.

Another Holiday & my Longest Run Ever
I was off work again today - it's going to be a shock to the system next week when I have to work a full 5 days!
I knew I had to get in my final 20 - 22 miler before the Edinburgh Marathon and then begin my taper. So I got up, had my rice krispies, got organised including slapping on the factor 25 as it was very sunny though quite breezy. I really wasn't up for this today but planned an easy out & back route with the intention to see how I felt at 16k & either turn then or head on for another couple of k. I also made sure I had my bus pass and some money just in case, but it turned out great. Today there was more running, less walking, still a little hobbling & a little mild panic when my groin popped at 9km - but I'm fine. Highlights on today's run were being chased by a dog at about 30k - a little yappy terrier thing and then just before 32k seeing Dad Smith - who very kindly offered me a lift - hope that isn't because I looked fit to drop!
When I went out last week I ran 20.1 miles in 4 hours 16 minutes. Checkpoint at same distance today 4 hours 3 minutes. Pretty pleased with that improvement.
I managed 35.17km (21.85 miles) today & mostly felt good. A little pain in my left knee and need to keep an eye on that - I think I will definitely wear a knee support on marathon day, but this had been a massive confidence boost & though not easy I know that on race day I will manage 26.2 miles.

Time to go now & get some food with Mr Fudgey. It's been way too hot so we've waited till later & I've made some nice salad.

Take Care all
lots of love
Fudgey xxx

I ran to Milton Keynes

Hey Fudgey Friends

Just a quick post this evening with a couple of random running facts....

apparently since the start of the year I've burnt calories equivalent to 298 donuts!

and run the distance from Edinburgh to Milton Keynes approx 350 miles at this rate I'll need new running shoes in the summer


View Larger Map

Take Care all
lots of love
Fudgey
xxxx

"'Your feet hurt because you’re kicking so much ASS!”

Hello Fudgey Friends,

Belated Happy Easter. Hope you have all had a wonderful weekend. Mr Fudgey & I have been fortunate to have a 4 day weekend & I have to admit I am so glad as I'm just exhausted.

"'Your feet hurt because you’re kicking so much ASS!”
Apparently the above was a banner at a race - this would have made me laugh & kick even harder!
The reality is my foot hurt because I didn't tape it properly but I'm pleased to report it is on the mend. The injury did mean though that from the Kilomathon last Sunday till this Saturday I never ran a single km. In fact I never saw the inside of the gym till Thursday & that was for a PT session which was as torturous as usual.

Catching Up
On Friday Mr Fudgey & I headed through to Glasgow to meet up with my Gran for lunch. It was great to see her and hear all about her recent holiday to Portugal. Now I'm sure my Gran wouldn't want me to publish her age here but it's fair to see she is a little more than twice my age and she has so much energy. Bowling, dancing, travelling and socialising with friends are just a few of the activities she enjoys. She really is an amazing lady and I hope I have half her energy when I'm her age - in fact half her energy now would be good :-)We all have heroes & people who inspire us - but sometimes they are closer to you than you may think.

Foot Tester
On Saturday morning I decided that I'd head out for a short run to see how my foot would hold up & if I would be OK for my long run on Sunday. It was cold, grey and damp but I have a fantastic short & hilly but fast and strong run. I kept it short as the plan for Sunday was to increase my distance again.

Beyond the Comfort Zone

I got up a little later than planned on Sunday and my enthusiasm from Saturday had gone - I wasn't in the mood to run & made even harder knowing that it was 20 miles on the plan. By the time I headed out it was just after 10am and it was already getting hot. I had on a long sleeved white top & a cap to protect me from the sun. Off I went - was amazed just how much the 2 litres of water in the hydration pack and my tiredness slowed me down. The first 14km of my route were pretty hilly - I've run this route a couple of times before & this hill is a close second nemesis to my arch enemy Arthur's seat. It doesn't look much from the bottom

but this is the view from the top

I chose this as part of my route though as it's so pretty and I especially wanted to enjoy the views in the sunshine for the first time. The heat, the hills and my general tiredness really took it out of me though and by 13km I wanted to quit & go home. I had a wee chat with myself as you do and decided that I needed to carry on as on Marathon day I'm not just going to give up & go home if it's a bit tough. Decided to run down by the canal for a bit but my pace dropped even more with the uneven surface and my left knee started to hurt a little. By 16km my right glute & right inner thigh were also hurting in addition to the left knee. I was pretty fed up but stuck with it, though it became more of a run, walk, hobble than a complete run. I would walk 200m then run 800m when I couldn't keep running. Sheer bloody mindedness and determination got me through and I stopped my garmin at 32.35km (20.1 miles) I should have felt elated but I just wanted to cry to be honest. Lucozade recovery drink, Ice bath, cup of tea, warm shower & 2XU compression tights on I didn't feel quite so bad - as I posted on facebook...Mentally & emotionally = happy & proud. Physically = hurting
I later discovered I had also managed to get a bit sunburnt. I had rolled my right sleeve half way up when it got really hot but couldn't roll up the left as my garmin was over it - so I have a very distinct red / white divide on my right arm and the backs of my hands were a bit pink too - so must remember next time to get the sun cream on before heading out - just not used to this weather at home.

Fantastic Mr Fudgey
I know I mention Mr Fudgey often but I honestly can't Thank him enough for his continued support. He really is the best.
On Sunday he was busy at home cutting all the grass & doing the ironing whilst I was out running. He really is a star doing everything he can to make sure I can fit in my training and have as stress free a time at home as I possibly can. Thanks Babe xxxx

It would be wrong not to Thank everyone else for their words of encouragement, advice, support and tolerance of me when I', tired, irritable & grumpy - you all know who you are. I have the best family and friends ever.

Easter Dessert

Mum & Dad Smith invited us for dinner on Easter Sunday and I knew I had this to look forward too whilst I was out plodding the roads. I had said I'd make a dessert and decided for once to ditch the healthy books & make something decadent - Banoffee Pie.
This also prompted an unplanned arm workout as I don't have an electric whisk & I had to whip the cream by hand - my poor arms ached like my legs afterwards!
But it was worth the effort

Thanks to Mum Smith for a fab meal and to Dad Smith for the taxi service - very very much appreciated.

Lazy Day
Today has been a very lazy day. I didn't sleep well last night - sore legs but they are much better today & I walked down to the shops and back to pick up milk just to stretch them off - no run today - may squeeze in a quick recovery tomorrow time permitting.

Going to go and start organising dinner - I've been trying to reintroduce fish to my diet to eliminate which doesn't agree with me and enjoyed tuna steak last week served with roasted tomato & sweet potato crush. Tonight's effort is salmon with corn on the cob & some sort of rice.

Well that's enough babbling from me for one day

Take Care
lots of love
Fudgey
xxxx

Kilomathon Scotland - Race Report

Hello Fudgey Friends,

Finally a race report from Sunday's Kilomathon - sorry for the delay.

The alarm went off at 5.30am on Sunday and I was up and eating my usual pre race fuel of Marks & Spencer's Sultana & apple instant porridge by 6am. It was a real struggle but experience has taught me how important it is for long runs to get the correct food in and when is the best time for me - I find about 2 hours before the start works best for me. I also drank some water & a small cup of tea.

The taxi arrived to take us to Ingliston at 6.30am.

Once we arrived I had to collect my race number & timing chip as I was technically a late entry as entered through my charity Bliss and it wasn't all finalised till late March. No problems getting sorted at the help desk though I did feel for the 2 women staffing it and the growing queue - they seemed to have it all under control though.
The sun was already out though it was a little chilly and forecast was for temperatures around 17c.

Just after I came out of the help desk we met KMac & Rob. Kmac was running the half kilomathon.

Several loo trips - luxurious by other race standards as they were real toilets not the usual portaloos and then it was time to go to our starting pens. The half runners were about 3 pens in front of me so I waited with KMac till almost the last minute & then joined my pen which was the last one and I was pretty much at the very end. Experience from this event last year when I was at the start of my pen had meant that I had gone off to fast and then been passed by lots of runners which can be demoralising so I figured if I started at the back the crowd would force me to initially keep the pace down and the I could be motivated by moving my way forward rather than seeming to go backwards.

8am sharp we were off.


Saw Mr Fudgey & Rob on the way past & then saw Mr Fudgey again as I came past the entrance area after initial half lap within Royal Highland Centre. I looked at my garmin and thought oh no I have gone off too fast though I didn't feel like I was going fast so I tried to slow down a little but I was feeling really good.
First water station about 4k - I felt brilliant.
Took on a gel about 6k - didn't really want it but the run was as much about Marathon preparation than anything else.
8k still feeling really good but starting to think there was no way I could maintain this pace for the full 26.2km

Just before 10km on the bridge I saw Kmac ahead of me so when I caught her I fell into stride with her. She looked fab but said she was struggling a little and her IT band was hurting. I stayed with her all the way to 13.1km and walked a little of each km when she was starting to hurt - but looking at my splits it was only really the 13th km that was much slower. Took another gel at about 11k again not really wanted but knew better to have before I needed it. It was really pleasant on the bridge crossing with a nice breeze - though there was still hardly a cloud in the sky.

KMac finished the half in about 1hour 24 minutes and I'm so proud of her.

I still had another 13.1km to run.

Was feeling really strong and pace was still better than I could have hoped for. Knew the killer hill was coming at around 18km so was mentally preparing myself for that. It's a tough one. You can see from my splits where that hill came! I knew after that though that there were only another couple of small hills before 20km & then it was pretty much downhill & flat to the finish.
After the hill I had another gel. It was amazing this time to maintain my pace through the last 6km whereas previously this was where I had struggled.

Back onto the gravel track past the airport at 24km was torture on the feet but my theory was if I ran I'd be over if quicker than if I stopped to walk - I think though this is where the damage to my poor foot was done. It was also pretty hot at this point with no shade from the sun but I knew I was nearly there and that pushed me on.

Coming into The Royal Highland Centre was brilliant - loads of race crew cheering us on. Fab to see the lovely Sarah B too cheering me on - always helps when you hear your own name.

Then into the finishing straight and saw Mt Fudgey & his Dad - I felt absolutely brilliant and even had enough for a sprint finish to bring me in just under 2 hours 50 mins.

Mr Fudgey told me that I looked really strong compared to last time I ran this race where I looked tired at the finish.

It's certainly boosted my confidence for the Marathon.


Through the finish line into the finish area - a bottle of water, medal, energy drink and goody bag.

I need to find out what that energy drink was - not so I can get some so that I avoid it - it was vile - but that's my only negative of the whole event.

Disappointing it wasn't better attended - I think numbers were well down on October.

Being a complete stats geek I've managed to put 2011 & 201 splits side by side and they make me smile - shows me how much stronger I am getting all the time.

Official time was 2 hours 49 minutes 55 seconds.



After the run I had my ice bath and I have to admit my legs although a little stiff on Sunday by Monday didn't feel like they'd run 26.2km, unfortunately my right foot did & I have a very nasty blister & bruising which needed a trip to the doc :-(
This was actually partly my fault as I am prone to blisters and always tape my feet. However on Sunday I taped my feet but didn't put my socks or trainers on straight away. I then walked about in bare feet & the tape slid slightly and wasn't sticking properly but rather than retaping I just put more tape on top. Sore lesson learnt! So no running for me for a good few days to allow it to heal. I have found a way to use this positively though and am threatening to expose what is under the dressing if people don't sponsor me - yes I am that evil ;-%

Hoping to get in a 20 miler this weekend and next before taper caper commences - less than 5 weeks to the Marathon now and I'm in a pretty good place.

Take Care everyone
lots of love
Fudgey xxxx


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