Running

It’s been a while!

I’m trying to exercise more this year to try and finally pass my minimum skills. I’m so close! Now up to 25/26 laps in 5 minutes, so all I need is those last two laps. I’ve managed to pick this up with no effort other than working as a teacher and spending all my time on my feet running after small children, which got me thinking, what could I do if I actually tried?
It’s not that I don’t enjoy exercising, it’s more that with my training course and my career choice I end up coming home at 6ish every night too exhausted to do anything else. Judging by my fellow trainee teachers, it’s a miracle I manage to make time for myself to see my boyfriend and go to training. When I think about it, I have plenty of time in the evening to do something, even just half an hour of something.  It’s all about habits. So I’m taking up Trebles challenge of #exerciseeveryday and one of the things I’m trying is a Nike+ Run Club program.

To say I run would be a massive exaggeration. I mostly walk with the occassionally jog. But I have done parkrun before quite a few times, so I know I can cover 5k on a good day. I’ve never done street running, mostly because I am terrified. Every time I think of it, my anxiety cranks right up and starts catastrophic ingredients.  What if I’m hit by a car? What if I twist my ankle? What if someone stabs me or a dog mauls me or godzilla suddenly comes to rain down hell on my tiny town? All ridiculous worries but all very hard to overcome nonetheless. I asked for help and found that I’m not the only one who worries about this. And either omw advice and encouraging words I’ve made it out for 2 runs this week.

My first run looked like this. A solid walk with a bit of jogging! However, I was put of the door and going. It also helped me find a route I was relatively comfortable with. It was extremely icy, so part of the issue was a fear of slipping over. On top of that, I had a horrendous sore throat that felt like I’d swallowed a golf ball every time I swallowed! I wanted to start, but I had to start easy.

Yesterday, I went to the gym with my boyfriend who showed me how to deadlift. I managed a rough total of 20 reps (over a few sets) at 40kg. I also did cable rows and goblet squats, so this morning my body is full of aches and pains. Despite this, I made it out for my ‘benchmark’ run.

I managed much more jogging/running this time! The time recorded by the app is longer but I think I actually completed my mile faster – about 20 seconds at the end was spent wrestling to get my phone out of the arm band to end my workout!

My reason for this post was to make some notes that won’t fit in my fitness diary, because I noticed some progress and struggles that can’t be shown by these statistics.

  • My breathing was way off today. Maybe that’s because it’s cold and that’s upsetting my lungs or because I drank a whole bottle of wine last night, who knows! Maybe it was because I was pushing myself harder. I found myself coughing a lot!
  • I jogged lots more. I also jogged for longer than I thought I’d be able to. A few times I actually surprised myself that I was still going.
  • I managed to make my route a full mile so now I can measure how long a mile takes me ( and work up to being able to run a full mile!)
  • Despite my thigh based DOMS, my calves, shins and ankles aren’t hurting as much as they did after my first run. I’ll regret saying this tomorrow, I’m sure.
  • Running didn’t make those DOMS go away but it did soothe them for a bit. That’s important to remember in the future when I’m moaning about not being able to move.

Hopefully this continues! I moan about it but I’m actually really enjoying it. Here’s to 2017!

Mental Game

Sundays training was an interesting one. I had my first exam of my final year yesterday, and it was the one I was most worried about. Partly because it was on Maoist China, and I’m of the firm belief that no one really understands what happened – most of the official records are heavily locked down still, and even then, a lot of them are falsified or just simply not the full story, the people who lived through it barely seem to understand what went down and why, and a lot of the explanations for why things happened comes back to “because Mao wanted it”. And partly because it was our “special subject”; in my university, third year history students have to pick one module that goes super in depth into one topic, looking at primary sources and so on, so I had no idea what would be on it, or if I’d read enough to be able to answer any of the questions. I spent last week revising everything I could, but by Friday my brain was mush and I physically couldn’t read any more (no, really, I couldn’t read words), so I took the weekend off. Saturday, I hopped in a car with a few of my fellow skaters and went to High Wycombe for Big Bucks High Rollers’ B Team tournament ‘Diamonds are Forever’. That was super fun, and so interesting to watch! And Sunday, I went off to training.

My mind definitely wasn’t in it. There was a lot of focus on working on personal skills, rather than in partners or packs, and I think that allowed me to get too far into my own head. I started strong, but as the session went on I felt increasingly worse, and ended up having to take myself out to have a little sob in a corner. Luckily, I have wonderful team mates, who were full of hugs and encouraging words and were generally really comforting. Turns out they were right, I didn’t really have much to worry about and the exam went fine, but I couldn’t get out of my own head at that point in time, and everything I did was just reassuring me that I sucked at everything.

It’s funny what effect your brain can have on your physical performance – the more negative I felt about myself and the upcoming week, the more things went wrong for me. I couldn’t do an underpush (something I’ve always struggled with) and then my crossovers wouldn’t work at all, I couldn’t feel either push. My laterals were getting better, and then all of a sudden I could barely turn. Transitions got slower on my good side, and didn’t even exist on my bad one. That was around the time I burst into tears. It’s odd how, when you feel bad about yourself, your brain finds things to confirm that yep, you definitely suck.

However, now the stress cloud has cleared, I can see the positives. Something clicked Sunday that made my laterals so much better than they had been (I think that something is called weight distribution) and I ticked off positional blocking from my minimums. Which means all I need to get scrimmaging is my 25 laps. 3.25 to go!

Skills Testing and Kiddy-Training!

I haven’t written a post about Bootcamp, because I am now finding it hard to put my thoughts and feelings into words. I’ll say a few short words about it now – it was an amazing experience. Harder than anything I’ve ever done before, being in the recreational league for Kent Roller Girls, we’re not overly used to doing drill after drill after drill, and the skills we were practicing were almost all completely new and almost all above our current skill level, so it was a real challenge. One that I wasn’t certain I’d overcome even in the last hour, but one I am glad I did. Two hours in, I was ready to give up, and I mean on everything. The Bootcamp, the sport, any attempt of exercise I’d ever make. I think that was a combination of physical exhaustion, lack of sugar, actual tired exhaustion (it was 2pm and I’d been up from 3:30, so almost twelve hours by that point) and being slaughtered during two hours of positional blocking, potentially my worst skill. My team picked me up, I filled myself full of sports drink and healthy sugars, and went back for wall and pack drills, and I loved every minute of it. It turns out every one of our league members at this Bootcamp went through the exact same thing I did. Physically and emotionally exhausting (we all admitted to having a bit of a sob Sunday night) but absolutely worth it.

So on to this week! Our league have decided that we’re training in levels – first to pass the old minimum skills, so we can full contact scrimmage, and then the 2013 minimums in a tryout to get on to the team. I’m pretty confident with my 2009 minimums, I think I’ve got almost everything down, except for my laps. I’m currently on 20.5, which is by no means a bad level to be at, but it is irritating me that I haven’t managed to improve since my last attempt. There were a lot of different factors – a lot more people on track, and I have a cold which is playing havoc with my asthma. I also didn’t seem to warm up enough before we started and my legs were still stiff before we’d even started our laps. After, I felt like I could go again and perhaps even done better, my legs felt stronger and my chest clearer. I’m possibly going to have to warm up a bit more vigorously in the future! Luckily, we’re doing it every week until everyone that could get it does, so I get plenty of opportunities to go again and hopefully with that much experience my stamina and strength will have no choice but to improve. My other skills went totally fine – this week, we went over stride, sticky skating, one foot glide squat and coast, stops and lateral cuts, and I think I passed all of them. Hopefully I’ll carry on like this and the one thing I’ll really have to work on will be my laps!

Today (Monday 17th February) was the first day of half term, so we took my niece and two nephews to Herne Bay to an open skate session. I mentioned in an earlier post that my niece received roller skates for her birthday and was meant to go to a disco with her friends, but they ran out of rental skates for the friends, so this was to make up for it. They all absolutely loved it, and my two nephews now want their own skates – I’ve got my own miniature junior league! My niece is a good skater bit for some reason lacks the confidence to come away from the side/skate without clinging on to me. She’s also developed a bad habit of using her toestop to push. On every single push. So I spent the majority of the two and a half hours we spent there teaching her not to do that, and to push outwards instead. It helps that I have always stood with my feet turned out, and that this has always amused my family so they drew attention to it, so I can tell her “stand like auntie Frances and push off one foot.” She could do it just fine, but kept forgetting; eventually, I made her stop every time she put her toe stop down and start going again, “this time, properly!” And she did, eventually, learn. She’s odd in that she kept coming up with justifications for herself – ” I need to put my toe down to move” (after she’d already pushed off without it a dozen times) and “I need you with me to start off” (after she’d skated half a dozen laps without me anywhere near her) – and I kept telling her that no, she didn’t need either of those things, she was just fine on her own. I fixed the toestop business for now, though I feel like it’ll still be a problem next time we go out, and I got her to spend the majority of her time not holding on to the side or to me, which is progress.

My eldest nephew is also an interesting case. He has Aspergers, and that, along with the medication he’s on makes it really hard to know how he’s feeling. Not today though, he was laughing as he went around, which was wonderful to see. One aspect of his Aspergers is that he doesn’t pick up verbal instructions so well, and learns more from observing. When we were about to start, he asked me how to do it. I told him firstly to keep his knees bent, as you are more balanced and, if you do fall, you’re closer to the floor, and secondly to push his feet out to the side. He did neither, but was making a good go at it, so I decided to leave him to it for a while. When I returned to him about fifteen minutes later, he said to me “I’ve found something useful out. If you bend your knees, its way easier to balance. And it’s safer because you don’t fall so far!” I had a bit of a chuckle, because I’d already told him this, but encouraged him, “yeah mate, absolutely!” Later, I found out that he’d informed my mum he’d worked out that if he pushed his feet out, it’s easier to move. He’s a super quick learner, by the end of the session he was moving at a decent speed and staying away from the sides, he just had to come to it on his own terms!

My other nephew made loads of progress, too. I knew from experience that he doesn’t want and will not accept help, so I left him to it, occasionally checking in in him and skating with him. He fell a lot, and always got back up like nothing had even happened, and I think that’s just how he learns – not afraid to throw himself in head first! Once he’d found his feet again, he spent most of the session attempting to skate as fast as he could in the middle of the derby track lines on the sports floor. As you may guess, that resulted in a lot of tumbles, and he proudly showed off the bruises on his knees at the end of the day.

I learnt a lot about kids that day. The best part came after we’d dropped them home- my eldest nephew started looking through and liking all my Instagram photos related to derby, commenting one my friend had put up of Bootcamp that he loves rollerskating and that his Auntie Frances (me) can skate really well. It was really touching, and if you’ve ever known a kid with Aspergers, you’ll understand just how significant it was to see him show so much enthusiasm.

How to Start Enjoying Exercise (by someone who hated it)

I’ve always disliked exercise – it was boring, hard work and never really seemed to have any effect on me. I never lost weight, my body didn’t change shape, it seemed to be like I was wasting an hour or so every day doing something I hated for absolutely no reason. Recently, however, I’ve been won over. This morning, when I got out of bed, I did half an hour of pilates before I went for a shower, and not only did I enjoy doing it, I felt absolutely awesome after! It’s occured to me that what I hated wasn’t exercise in general, but the way I was going about it. So I’ve got some tips for anyone who wants to be more active but is struggling with it

1) Find motivation

Motivation is a personal thing. Before now, I was trying to exercise because I was told I needed to lose weight. The biggest problem was I just wasn’t interested; Other people cared a hell of a lot more about my weight than I ever did, and weight loss really wasn’t enough reason for me to get up and do something I knew I didn’t like. I did get upset about my size, but what’s struck me recently is that I wasn’t upset about my weight itself as much as I was about other people’s (read: my doctors’) reactions to it. As far as I was concerned, I looked fine, I didn’t struggle with any ordinary tasks, I ate healthy and I was active, and as long as nothing was wrong with my health, why would I change anything?

That’s still the same. I’m not at all concerned with the numbers on the scale (I am faintly aware they are going up, mostly because my fat is being transformed directly into muscle), but I’ve found my motivation. I want to be a better skater. I want to skate faster for longer, hit harder, basically be an unstoppable force. This has been the first step to transforming my attitude towards exercise – now, I have a clear reason to do it with measurable effects, and because it’s working towards something I want I am enjoying it a whole lot more and finding myself wanting to exercise almost every day.

So find your motivation. If your only motivation now is to lose weight and you still can’t exercise, it’s probably not enough of a motivation for you. Besides, I’d advise against goals like that anyway, because exercise does crazy things to your weight – I know a lady who is fit, gorgeous, and last week squatted 95kg, but in the past three months has also put on a stone. Lots of stress is put on weight in our society, but in honesty the important things are health and fitness. So instead, perhaps aim to get fitter or more toned. Find something you like and set goals towards that. Perhaps you want to run a marathon, or just be able to ride your bike all Sunday with your kids. Even if you’re not likely to be able to achieve it, work towards it – Want to climb Kilimanjaro? Hike across New Zealand? Row across the British channel? Perhaps you will never have the money or resources to do that kind of thing, but why not train towards it, get to a level where you could, if the opportunity arose. Perhaps it would, one day.

2) Don’t do anything you don’t enjoy

I hate running. I have flat feet that turn out like a penguin and make my legs hurt just walking around a shopping centre, and that’s not even talking about the hassle trying to run with breasts is, even with the best sports bra money could buy. But what exercise machine do I own? A treadmill. What would I do when I went to the gym in my first year? Go running. And I’d get bored, lose interest and give up.

For some reason, I thought that was the only way to get fit. Especially because, at that point, I wasn’t concerned with building muscle, just burning fat, which I was convinced was best done through cardio. This is all entirely ridiculous, of course. My point is, if you don’t like it, don’t do it. There’s plenty of alternatives – if you’re looking to improve cardio, there’s more you can do than running. Skating, riding a bike, swimming, even dancing. And for every muscle, there’s more than one way to develop them. Don’t like crunches or sit ups? Pilates roll ups are 30% more effective anyway, which means you can do fewer! Try different things until you find something that works for you, sticking with things you don’t like is just going to make you hate them more

3) Tailor your exercises towards your goals

On top of there being more than one exercise for every means, there’s more than one way to do them! You don’t have to get on a treadmill and run for an hour a day. You don’t have to sit for half an hour straight doing high intensity workouts.And in some cases, it’s not productive to do it this way.

In my case, I’m training to play roller derby. Being on skates as much as possible is always good because the more comfortable you are on four wheels, the better you will be. However, for every other exercise, I want pretty specific things out of them. I need my legs and my core to be strong, so I can focus on things that build them up. My arms aren’t so important and I don’t really need to work on them except for the reason that I want more toned arms and I don’t want them to look out of place, but things like push-ups work well for abs too, so I don’t mind doing them. In terms of cardio and endurance, plodding along at a medium speed on a treadmill isn’t going to be any good for me – Roller Derby bouts are split into jams, which last up to two minutes at a time. This means that rather than needing to keep going for hours straight, what I need more is to be able to access a two-minute burst of intense energy and recover from that quickly. Sure, I need endurance, but not the same way that a marathon runner needs endurance.

So look at ways to train that suit your purposes, or if you don’t have any, that suit you. There’s HIIT (High Intensity Interval Training) which is combining bursts of high intensity workouts with periods of low intensity exercises. There’s circuits. You can even invent your own way of training – Disasteroid from Tyne and Fear recently told me to do one single push up several times throughout the day because I was complaining about doing 15 in a row. There’s no right or wrong way to organise your exercises, only right or wrong for you.

4) Tailor your exercise to you

This ties in to what I said above – If you hate doing exercises in one burst, break them down and do them through the day. If you haven’t got much time, find exercises that are intense but don’t take a long time – I started off with Roller Derby Athletics’ 8 Minute Method, which kicked my arse surprisingly effectively for something that only takes 8 minutes a day. If, like me, you give up easily on things, look for classes or find plans with detailed videos that you can stick to with a bit of determination. If you lose attention quickly, mix up your routines. I’ve switched from the RDA one I mentioned to the Blogilates beginners workout calendar, because I have a very short attention span and sticking to one thing makes it more likely that I’ll give up!

You know how you work, so adjust to that. Exercise isn’t one-size-fits-all.

5) Find support

Some people can get on pretty well on their own, but for most of us building a support network can work wonders. I have my league to motivate me, and we even have a specific Fitness page to discuss what we’re doing and support each other in it. I blog a lot, and I’ve got a number of people who I can talk to and will give me all the support in the world if I seem like I need it. I’ve also joined Fitocracy recently, which I love. I used to use MyFitnessPal purely to track my exercise, but Fitocracy is more appropriate – you log your exercises and reps or how long you spend doing them, and rather than measuring it through calories it rewards you with points. You level up, people can congratulate you, it’s great (especially for me, because I love games, and levelling up is one thing I can appreciate!)

So find people who share your interests , who you can talk to about exercise, new ways to do things and generally draw motivation from. If people have your back, you’re more likely to do it

6) Remember – it’s alright to suck a bit

You’re trying to make a change in your life that you want to do, which automatically makes you awesome, good job! One thing I hear a lot from people who want to start roller derby is a concern that they’re going to be bad, fall over a lot and generally suck. Well… yeah. You’re pretty much guaranteed to do all those things. The good news is that everyone did at some point, and no one’s going to judge you for it. That’s true for almost all sports – everyone has sucked at it at some point. In some cases, they might’ve been a child when they were bad at it, but no one was with talent in a sport, and you can’t expect to go in to something and be awesome at it immediately, or even after a few weeks. It takes practice and hard work.

Consider this when you start exercising. You’re probably going to suck at it to start off with. When I started the RDA workouts, I spent the majority of the 8 minutes for Wednesday on the floor, having only managed perhaps three push ups. a couple of weeks later, I managed 15. You might discover that you’re absolutely amazing at this exercise thing (in which case, go you, you super-being!) but in most cases, you’re going to have to be patient and not afraid to fail dismally for a while before you start seeing results.

Overall, I am simply saying that I found I’m a lot happier to exercise if I do things I enjoy, and don’t force myself to do things I don’t like to do. It’s the same concept with everything, like work. If you’re doing a job you don’t like you’ll hate even the thought of going, but if you find something that really engages you, its a whole lot easier to get up in the morning.

Holidays

Apparently, deciding to start a regular blog just over a week before going on holiday isn’t the best choice! I’ve found myself with little time to look up anything to write about, and despite being super busy it’s been relatively dull stuff, like shopping for shorts, tidying in preparation for leaving, sorting out insurance, exchanging money, or work. There’s not been much I could sit down and just write about every day!

So I’m not likely to post anything for a week starting Friday, unless I have some down time and some exciting stories to tell, and I’m not likely to have anything interesting to write about before Friday because, as I’ve just mentioned, preparing for holidays is time consuming but ultimately really quite boring. What I’ve decided to do instead is to queue a few posts I planned about my experience with roller derby so far. It’s the only interesting thing I’ve had going on in my life for a couple of weeks and it’s given me some things to think about, so that’s what you can expect to see for the next few days.

Hope you enjoy it, and I’ll see you all on the 23rd!