training Archives | Running on Full

The Art of Running Faster by Julian Goater and Don Melvin

Sophie — Mon, 05 Aug 2019 17:13:30 +0000

Review of The Art of Running Faster: Improve technique, training, and performance by Julian Goater and Don Melvin (2012) ‘Don’t practice plodding,’ the key takeaway from The Art of Running Faster. And running is an art – just watch Paula Radcliffe or Mo Farah at their best if you haven’t already. Now I’ve been a plodder pretty much since I started running 5 years ago. It’s seen me through two marathons and my first ultra a few weeks ago. This is great and there is some real benefit to plodding. But, to be perfectly honest, I’m getting a little […]

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Week 1 of London Marathon Training

Sophie — Fri, 04 Jan 2019 10:50:05 +0000

A few weeks ago I got some great news! With thanks to my running club, and the ballot it holds for those unsuccessful in the public ballot, I have a place in this year’s London Marathon. I’ve been fortunate. This is my third London Marathon, and when I haven’t been running it, I’ve been a marshal. Because of getting a place, I have taken the decision to defer the Guernsey Ultra, a 36 mile mixed terrain race around the island of Guernsey. It’s only three weeks after London. It looks to be a truly superb race in a unique environment […]

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May Roundup: Feeling hot hot hot

Sophie — Thu, 31 May 2018 17:48:03 +0000

May Roundup: Ah, that time of year when it hits 16 +, it’s sunny, running equals pools of sweat and distinct tan lines… fun times… (and well, the tunes, I couldn’t help myself). Now, I’m well aware that my friends in Australia will laugh at me. Growing up, we’d put our jumpers on once it hit about 20 or 21 degrees. Very occasionally in winter it might get really cold and dip below double figures. Yep, I’m from Brisbane so a little sub-tropical and where they sensibly start Parkrun at 7am – even then you need to take water, wear […]

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Running in Brussels

Sophie — Tue, 15 May 2018 12:49:43 +0000

Running in Brussels: Let’s just say I’m not a travel writer but here goes… An invitation I couldn’t pass up. I was on the phone to my Aussie bestie when her 3 year old son started shouting in the background ‘Est tante Sophie venant à ma fête.’ (Is Aunty Sophie coming to my party?) You see, he and his twin sister were having a party to celebrate turning 4. They wanted…no, the needed to know, was I going to be there? So I did as any good Auntie does, I booked my Eurostar tickets to Brussels. Now, I figure you know […]

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April Roundup: When training doesn’t go to plan

Sophie — Mon, 30 Apr 2018 13:17:31 +0000

When training doesn’t go to plan … I’m training for the XNRG Chiltern Challenge, a 50k race in July. This was how I fared last year … I was slow, so very very slow. There was pain, there was sobbing, but I finished. I laugh every time I see this photo. You can read how it went in detail here. I’m doing this race again because I have a point to prove to myself! But over the Easter weekend, about a month ago, I tweaked my back … again. This time is was soft tissue damage in my lower back – […]

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Back Pain and Running… no, not again…

Sophie — Sat, 07 Apr 2018 10:39:44 +0000

Back pain and running don’t go together! ‘No, not again’ I muttered when I felt that familiar tweak in my lower back. I was on a run. There was a dull pain. That spot where I’ve slipped a disc twice and had ongoing issues with the joints that sit around it (more of the back story here). It was a pain that built during the day to a crescendo in bed when trying to turn over. OK, this pain sucks. Over the next couple of days, I did stretches, I did some gentle walking. Time to hit the Arnica (limited […]

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February Roundup: Playing with pace

Sophie — Thu, 01 Mar 2018 11:38:33 +0000

A mixed month for running – some good weeks on miles, some not so good weeks. I’ve been playing with pace and hitting the hills. My aim for this year is to get PBs from 5 to 50k which means some serious work …. Let’s just say I haven’t been as consistent as I’d like. Indeed, on some days I’ve been rather slack. I think there’s a bit in my brain which is hoping those PBs will just magically happen! So here’s how it’s been … Highlights Was off to a good start with the Watford Half – a fab race, well […]

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Target Race Update: Reading Half

Sophie — Tue, 13 Feb 2018 19:16:15 +0000

Target Race Update – So this year I’ve set myself a challenge – to aim for PBs for distances from 5 to 50k. No PBs yet which is pretty much as I expected. I’ve completed two races – Tadworth 10 and the Watford Half. My next is The Big Half where I managed to score a £10 community place via my running club. My target PB race (no pressure….no pressure) is the Sage Reading Half ! I’m a blogging ambassador for that one, so yes, I get a free place. Only 4 1/2 weeks away – argghh! So, here’s to put it out there, […]

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Watford Half Review: Chilly and Hilly!

Sophie — Mon, 05 Feb 2018 11:41:11 +0000

Watford Half Review – A hilly and chilly race half marathon and my second race of the year in my aim to get PBs in everything from 5 to 50k. But I wasn’t planning a PB for this race, rather, just a check of my fitness level. I wasn’t sure what to expect for this one. Most of the half marathons I’ve done have been pretty flat. I’d looked at the race profile a few days before and did a little swearing under my breath – this wasn’t going to be an easy one. The route This is how […]

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What Running Has Taught Me: On Being Self-Employed

Sophie — Tue, 02 Jan 2018 12:31:46 +0000

Have you ever had one of those moments? You know the ones that slap you in the face and you realise there’s a choice to be made. This was me in terms of my job last year. So, here are some thoughts on what running has taught me. It had been brewing for a while. I was walking down a nondescript corridor in Whitehall and the thought entered my head ‘I can’t do this anymore, something’s got to change’. And the thought stuck. I was lucky. This happened in the early stages of a radical restructure where my Department was […]

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2018 – From 5k to 50

Sophie — Mon, 01 Jan 2018 12:52:59 +0000

Here we go again… another New Year, another set of running plans, a few goals. From 5k to 50 will be part of the story for the year for me. A bit of a repeat but not too much of one. These aren’t resolutions as such. I kind of think resolutions suck and give me something else to beat myself up about. So I’m thinking of this as more of a plan. A plan to get stronger and faster and kick butt (my own that is). The aim this year is PBs from 5k to 50. Maybe longer? Who knows…will […]

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2017 Running Review

Sophie — Mon, 18 Dec 2017 14:03:08 +0000

The 2017 running review – and what a year it’s been. I was going to do a ‘best of…’ and then realised it was impossible – too many moments, meetings, and races, to choose from – each unique and memorable in their own way. So here are some of the highlights… Panic training Those moments. You know those moments where you realise what you’ve signed up for? The first – When I realised I had the London Marathon to train for. It wasn’t that I didn’t have a plan. It was the fact that life had gotten in the […]

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6 Tips on Putting Together a Training Plan

Sophie — Mon, 18 Dec 2017 11:40:04 +0000

I’ve been running on and off for five years now. It’s only this year I’ve really worked on putting together a training plan that works for me. There are some key elements I’ve included which might be helpful if you’re struggling to develop a plan you can generally stick with. For me, the real benefit of spending time on this is it means for weeks at a time, I don’t have to think about what run I’m doing that day. As I mentioned in Why Motivation Sucks (and how to get your arse out the door), it means I don’t […]

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When does running get easier?

Sophie — Fri, 10 Nov 2017 09:16:30 +0000

A big question for me last year and one I continue to ask myself as I train for my first 50k in July: when does running get easier? Last year it went a little like this… It happens to the best of us – when running takes a dip, you mainline Netflix and your favourite pair of running shoes gravitate to the back of the wardrobe. You look on your scales – perhaps the numbers haven’t changed much but your clothes are a little tighter and you start feeling soggier around the edges. And I’m not alone. The lovely Amanda […]

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The Fat Girls’ Guide to Marathon Running By Julie Creffield

Sophie — Wed, 08 Nov 2017 12:53:32 +0000

Ah, the excitement of marathons. It’s hard not to get caught up. If you’ve ever had that crazy thought ‘I want to run a marathon’ but feel too fat, too old, too unfit, or indeed have naysayers in your life laughing at you for the mere mention of it, the Fat Girls’ Guide to Marathon Running is for you. Or indeed, if you’ve had someone say, ‘You’ll never run a marathon’*, this book is for you. Julie’s book is dedicated to ‘anyone who ever dreamed of running a marathon, and everyone stupid enough to actually do it.’ Yep, it’s hard […]

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The Grumpy Runner: When Autumn Hits

Sophie — Tue, 24 Oct 2017 10:28:57 +0000

I am the grumpy runner. This came to the fore on Sunday. It was one of those runs where each step is like wading through treacle. I got out the front door late. I’d procrastinated – cleaning, a few tweets, another coffee. The weather was mild albeit a little grim. My plan was to do about 6 miles with some hills thrown in for good measure. Mile 1 – sucked. This is fine. It takes a little while for my breathing to sort itself out and my legs to work out what the hell is going on. Mile 2 – […]

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6 Reasons to Run an Ultramarathon

Sophie — Mon, 21 Aug 2017 11:17:50 +0000

So what are the reasons to run an ultramarathon? I get odd, quizzical and confused looks from non-running folk when I tell them this year I’ve done a couple of marathons and an ultra. For those of you new to running, an ultra is a race at a distance longer than the 26.2 miles of a marathon. I don’t look like a marathon or ultra runner. Indeed, I don’t look like a runner at all really. My thighs are not on the small side and there are bits of me that wobble that perhaps shouldn’t and I’m slow. But following the […]

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Running a 50k: Lessons learned

Sophie — Mon, 31 Jul 2017 10:44:47 +0000

Running a 50k is an amazing experience. Well, there was a lot of walking on my part but hey ho. It’s been a couple of weeks since I completed the Chiltern Challenge 50k. Review here. I learned a lot – in the training, on the day, and about myself. While the day certainly didn’t play out as planned, took longer than expected, and included a lot of pain, I’d do it again in a heartbeat. There’s nothing I’d change about the race itself, but there are things I’d do a little differently in the lead up. Running a 50k: […]

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Ultra Training Diary: The Taper Grumps

Sophie — Mon, 10 Jul 2017 12:43:35 +0000

Be warned: writing this while with a case of the taper grumps. On Saturday I headed out to do my last double digit run until my 50k this weekend. I’m now familiar with how the taper goes: legs feel heavy; thoughts of I’ll never do this creep in; the end of the world is nigh! Every physical tweak makes results in a feeling of panic. So I wasn’t expecting much. But this was beyond the bad run. It was a warm day. I started off with a loop of a local park and then headed into the woods. A mile and […]

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Ultra Training Diary: It’s Taper Time

Sophie — Mon, 03 Jul 2017 08:40:44 +0000

It’s taper time and for once it brings a sense of relief…for now! 12 days to 50k! But it’s also when the questioning starts: Have I done enough? What’s it going to be like on the day? What’s the weather going to be like? The last week has been hard work. After covering a marathon distance a little over a week ago, there’s not a lot left in my legs. There have been a few nights out as well, with some wine…hmmm. But I’m very glad to report my lower back is better with no aches and pains. And there […]

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Ultra Training Diary: A Marathon as Training

Sophie — Mon, 26 Jun 2017 16:52:10 +0000

If someone had told me 6 months ago that I’d do a DIY marathon as training for my 50k, followed by a run (well, more of a painful walk) the following day, I would have laughed. And that laugh would have been a loud, verging on hysteria. But on Saturday that’s just what I did. But I’m getting ahead of myself… It’s been a strange week. My facet joints in my lower back have sorted themselves out and I’m back to doing core work. But it was still the case that on Wednesday I had one of the worst runs […]

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Ultra Training Diary: Running with Back Pain

Sophie — Mon, 19 Jun 2017 07:42:20 +0000

Running with back pain is not fun. After a 4 mile run on Tuesday and 40 lunges, I decided it was time to do some squats. BIG MISTAKE. I felt my lower back tense as soon as I went into the squat. I stood up gently but knew my friendly L3 and L4 in the lumbar region of the lower back were giving me a lovely little reminder that they’re there. It’s on ongoing issue for me and when it comes to running, it’s meant I had to not do the Rotterdam marathon in 2015 and had to defer my place […]

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Ultra Training Diary: 5 weeks to go

Sophie — Mon, 12 Jun 2017 11:56:47 +0000

I’m exhausted. No surprises in training for an ultra – the last week was my highest mileage ever in a week, 44.6 miles. I know there are many folk out there who do a lot more. To be honest, I should as well given I’ve gotten a 50k trail race to do in 5 weeks. I’m happy – a 5k seemed tough at the beginning of the year so the fact I’m doing a 50k so soon is exciting. I know there will be walking and there will be hills. The plan is to treat it like a fun […]

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Dealing with the Bad Run

Sophie — Sun, 11 Jun 2017 16:48:07 +0000

Ever had a bad run? I mean a run that really sucks? One of those where you doubt your ability to run even one mile. This was me the other day – 7 miles with heavy legs running slower than I have for a long time. I wasn’t ill and I’m not injured. This run sent me into the dreaded downward thought spiral. Doubt. Fear. A bit of an existential crisis. Yep, it’s all there. But over the last few years, I’ve learned a lot about how to deal with runs like this and try to switch my headspace from […]

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Women’s Running UK Race Series 2017

Sophie — Tue, 06 Jun 2017 17:12:22 +0000

I’m so excited about being a Race Ambassador for Women’s Running UK! These races are for female runners of all abilities – whether you’re a first timer, a club runner or chasing a new PB. I love running and love supporting folks who run – it doesn’t matter if you’re speedy or not, running a mile or an ultra – I’ll cheer you on! Running has changed my life over the last 5 years – the people I’ve met, the fun I’ve had. Whether a run is good or bad or anywhere in between, it’s always worth […]

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Ultra Training Diary: 6 Weeks To Go

Sophie — Mon, 05 Jun 2017 18:42:23 +0000

Six weeks to go to my first ultra and it’s been a week of running blergh. During the week there’s been good and bad and I’ve needed some time to reflect. 1. On the plus side, I have lovely new trail running shoes from Snow + Rock – Akasha Black/Yellow from La Sportiva! I was really impressed not having been to this store before – superb customer service and they listened to what I had to say. I ended up with men’s model as while the women’s were prettier, the store was out of stock and I always need to try on […]

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Ultra Training Diary: Slow and Steady Progress

Sophie — Wed, 31 May 2017 11:34:51 +0000

I’ve hit my highest ever mileage for the week in ultra training. A week where the heat and humidity hit hard! Some would see it as low (I do), others as ‘bloody hell… that’s a long way’. In total, almost 38 miles. The 50k in July is going to be tough so the miles don’t give a sense of how many hours I’ve spent on my feet, wandering about, and walking up those escalators at tube stations. I’m certainly not having any problems with sleeping – I’m wanting to do a lot of it! Training for this […]

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Race Review – Women Can Marathon (Relay)

Sophie — Tue, 30 May 2017 11:57:34 +0000

When I heard about the Women Can race, a women only trail marathon (with the option of a relay) to celebrate 50 years since Kathrine Switzer was the first woman to officially complete the Boston Marathon, I was in. This was a real landmark in women’s sport and one to be celebrated. And the location, Devon, with its rolling hills and trails galore to make any trail runner happy. The Women Can Marathon was the brainchild of Jo Earlam – marathon runner, fundraiser and event organiser. This race also coincided with 50 years since the foundation of outdoor sport in […]

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Ultra Training Diary: Getting into the Groove

Sophie — Mon, 22 May 2017 10:44:43 +0000

I’m getting into the groove of ultra training. My miles aren’t as high as I’d like them to be and it’ll be slow – I need to manage it between life and staying injury free – but it will be done. 50k in mid-July in the Chilterns with XNRG. I’m trying to shift my headspace a little. Marathon training is about the miles, it’s also about keeping running. Running and walking up hills etc takes a little getting used to on trails. Trails are taking a little getting used to. But there’s something about the chill factor I’m finding on […]

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Ultra Training Begins …

Sophie — Tue, 09 May 2017 10:08:58 +0000

I’ve done it now. Yep, really done it. I’ve signed up to my first ultramarathon – the Chiltern Challenge 50k with XNRG. I did this pre-London Marathon thinking I’d build on all the training I’d done for that. But now, after 2 weeks of doing some shortish runs and being on the ‘see food’ diet, I’m not feeling my fittest. The food was good. There was cake. Since booking, I’ve been in denial. It was only last week I counted the weeks till the day. No, not freaking. No. No, really, I’m not! 10 frigging weeks to go! So much […]

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Nutrition and Fuelling for Marathon Day (Part 2)

Sophie — Fri, 05 May 2017 14:25:49 +0000

In March, I was lucky enough to be invited to an event hosted by Science in Sport (SiS) on nutrition and fuelling for marathon day. The key lessons from that session can be found here. Now the marathon is done, I thought it would be useful to update on how it went. And how it went on the day? I would’ve like a faster time but given a 5k seemed a long way on New Year’s day, I’m happy with the outcome. You can read more here. On the nutrition and fuelling front, I felt I got it right. My weak […]

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A Case of the Post-Race Lurgy

Sophie — Tue, 02 May 2017 17:32:11 +0000

It had to happen. The post-race lurgy. After months of training with only a cold that lasted for a few days, post-race, I’ve succumbed. I’ve known for a few days though I was in denial. A clear sign I’m getting sick is carb loading – the sort of carb loading you might do in the lead up to a marathon or ultra, only with more cake and no running to be done. I figure this is pretty normal. After months of training followed by the marathon with 40,000 other folks, I’m bound to pick up something. I’m amazed I hadn’t […]

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Getting over the postrace blues

Sophie — Thu, 27 Apr 2017 15:15:57 +0000

Ah, the postrace blues. I guess I shouldn’t be surprised. Surely someone must have written a poem or a song about this. Haiku anyone? It’s that feeling you have when you’ve focused all your energy for months on one week, one day, one moment, and then it’s over in a flash. Reality comes back to bite you in the butt. Don’t get me wrong. It was an amazing day and I loved every second of it. I’ve managed clearly to already forget those moments when running my second marathon hurt and I wanted to cry. At least this time I […]

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Training Recap – Two Days Before London Marathon

Sophie — Fri, 21 Apr 2017 09:14:03 +0000

While I’m no longer having dreams about showing up late and completely frazzled to the start line of the London Marathon, the excitement/ nervousness has upped. Nothing like going to the Expo for a little anxiety inducement! But the excitement of Expo was upped by getting to meet some more twitter folks – Melinda and her husband who on twitter is known as MFH (Melinda’s favourite husband) who are over from the US, Paul, one of the pacers, and others. It’s a small world in runners’ land! I’m doing my best this last couple of days to try and stay […]

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London Marathon 2017 – Not Long Now

Sophie — Thu, 20 Apr 2017 09:11:59 +0000

Not long now … nervous, excited, filled with trepidation – this is how I’m feeling with only a few days to go until the London Marathon 2017 as you can see from the photo! I’ve been a little reflective of the last few days about how far I’ve come in training. The long runs, the races, and the added miles throughout the weeks have not always been easy. I started from a pretty poor base with Parkrun feeling difficult on 1 January. Since then… I’ve had the occasional gut-wrenching bad run; a minor injury (sorted now); done numerous races (more […]

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Is a sub 2:00:00 marathon possible?

Sophie — Tue, 18 Apr 2017 15:48:32 +0000

Two Hours: The quest to run the impossible marathon by Ed Caesar (2015) I watched the men’s and women’s marathons at the 2012 London Olympics. I was standing in St James Park within spitting distance of the runners as they flew past. It was extraordinary to watch. It was more than just the pace – it was running form, tactics, drama and facial expressions – each runner pushing themselves to the absolute limit. The world record for the marathon stands at 2:02:57. It was set in Berlin in 2014 by Kenyan runner, Dennis Kimetto, and it was the first time […]

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Training Recap – 1 week to London Marathon

Sophie — Fri, 14 Apr 2017 12:45:53 +0000

One week to London Marathon and what will be will be. A few more miles to do to keep my legs ticking over. But the dreams. I’m not one for remembering dreams on the whole. This has been some crazy stuff. Dream 1 – turn up at the start point in a panic as I’m late. I look down only to discover my kit is all wrong – wrong top, wrong shoes and no number. I have also forgotten my gels and jelly babies. I wake up in a panic wondering why I haven’t got my gel belt on. […]

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Race Review – Grand Union Canal Half

Sophie — Mon, 10 Apr 2017 10:34:30 +0000

Review of Grand Union Canal Half: To celebrate 10 years of the Grand Union Canal Half, Purple Patch Running added in a spring ‘special edition event’. This race is otherwise always run in the autumn. This is a point to point race from Cowly in Uxbridge to Cassiobury Park in Watford. I’d decided to run this as a training run and my final 10 mile plus run before the London Marathon. And I’m so glad I did – the sun and heat were brutal. The race was a 10am start and I managed to get a lift with friends from […]

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Training Recap – 2 Weeks to London Marathon

Sophie — Fri, 07 Apr 2017 10:56:31 +0000

Ahh, the tapering runner! I’m so grateful it’s only 2 weeks to the London Marathon. While the miles are down, my legs feel heavy and unresponsive and I’ve got too much time on my hands and way too much energy to know what to do with. Slight irritations are turning into major ones. I’m stuck in sucky thought loops that go something like this ‘This is going to be a disaster…I’m so unfit…I’ll never finish…Nooooo…’ Maranoia hasn’t hit yet so that’s something to look forward to. There is nothing rational about this but it is very normal. So OK, my […]

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Marathon Taper Tips – Getting to the Start Line

Sophie — Tue, 04 Apr 2017 09:26:08 +0000

Marathon tapering tips…what can I say about the madness that is taper time! Here’s some great advice I got at a pre-marathon workshop with Barry Crane at Run and Become in London. I wanted to share some of the advice given as taper time can be rough. It’s when all the niggles and concerns can get blown out of proportion. There’s a lot of excitement mixed with fear about whether you’ll get to the start line and if you can do this. I wonder if anyone ever truly thinks they’ve done enough? This is only my second marathon with my first […]

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