Week Sixteen Runmoore Plan

Tuesday 28 April 2015

“Running to save lives”

At the 38th Virgin London Marathon 2015! 

Annie vest2Annie vest

My final week of marathon training did not go according to plan. Unbelievably last Sunday 19 April I dislocated my left fibula at the knee. Unknowingly of course! After effects were, it just felt a bit tender! I went to see Robert, Osteo on Wednesday for my last session before the Big Day and he broke the news, then very kindly popped it back! He told me to R&R, ice pacs and massage with muscle rub to bring down any inflammation.

This put an end to any further tapering training I had planned before the main event. So my tapering in the last week consisted of gentle swimming (back stroke), jacuzzi, sauna and cold showers. It did the trick and by Sunday 26 I was ready to run for how long was the question?

Back tracking just a tad to the final week lead up. I had a great session with Sue Kennedy life coach, NLP and hypnotherapist, who gave me some more anchors to boost my mindset for the day. Next  came the preening! Very important to paint nails for luck and waxing for aerodynamic speed!!!

Two days before Lisa gave me a brilliant relaxing massage and I floated out of Vidatherapy feeling like Capt Fantastic.

One day before I rested as much as possible while preparing my kit. Deciding what to wear for all weather conditions was somewhat nerve racking… It had to be layers! – Running bra, dry fit T shirt, running vest, sweat jacket, bin liner, lucky red knickers (worn all through training), shorts, running pants, socks, wrist bands. This was all laid out ready for the morning, plus – 6 x isotonic gels, recovery drink, energy bars, flip belt for gels, iPod, sunglasses, visor and extra clothes to wear after the run.

I had a red plastic draw string bag provided by Virgin London marathon to store all this stuff (which would be loaded on a lorry at the Blue Start). I stocked up on carbs through the day and Terry cooked a brilliant ‘spagbol’ for supper. In bed at 10.00pm (this is early for me!). Gave myself some self hypnosis, talking myself up for the following day, then fell asleep!

The Big Day

I had a good nights sleep. Up at 5.30am, headed for Teddington station with Terry ( left Hols in bed she was following later) for the 6.58 to Waterloo with other Tedders marathonians! I said goodbye to Terry at Waterloo East and continued on to Blackheath Blue Start. Terry went off to Greenwich for breakfast and to rendezvous with the rest of the family supporters – Katie & Archie, Hols, Helen (sister-in law), James & Hannah (niece & nephew), Gary (my bros) & Gill (his girlfriend), so nine supporters altogether… very impressive!

From here on the atmosphere changed. There was ‘marathonia’ in the air! we were packed together on the train with plenty of chat and camaraderie going on. I struck up a conversation with a really nice girl who had travelled from Stafford and was still eating her breakfast. She had a solid training behind her clocking up a few 20 mile runs. I imagine she would coast through this one. She was allocated to zone 6. I was in zone 9 with the fancy dress mob, the last zone of the Blue Start, so I knew we wouldn’t meet again after the journey. We wished each other luck and said our goodbyes.

Getting ready for the start was the most nerve racking part of the day. I arrived two hours early. It was cold and drizzly, music was booming along with voices on loud speakers. A big screen showed footage of past marathons, interviews and panned around the other start zones to see fellow runners. I had decisions to make about when exactly I was going to de-robe and stand around in the cold. Apparently we had to get our bags to the lorries by 9.40 latest, so I waited till the last minute to take any clothes off.

At 9.30 I stripped down to my shorts and sweat top and waited in the tent out of the cold, huddled with fellow ‘marathonians’ like sardines in a very small tin! Twenty minutes on I decided to drop my bag off at one of the many huge allocated lorries and head for zone 9. Once in the pen I began to get excited, stretching, preparing and jigging around to live music. We had a 20 minute walk to the blue start, shuffling along slowly. Finally across the start I kicked  into a good slow pace, avoiding the abundance of discarded clothing and bin liners.

Annie 2After the first mile we merged with the Green start. From the outset I set myself tasks, the first being to slip into a comfortable pace with a calm mindset. I had my music on but the mass of people cheering was so exciting that I turned the volume down so that I could hear both. At mile six I was looking for ‘the gang’ (my family supporters),  wearing yellow T shirts with ‘Go Annie’ printed in red. Archie had ‘Go Nanny’, bless! I was scanning each side of the road to try and spot them. As I passed under the big red six mile arch I was desperately looking, then all of a sudden I heard screaming for Annie, I turned round and saw Gary and Gill (my bros and girlfriend) waving and shouting at me. I sidled over to them in excitement, took off my sweat top and threw it to Gill, gave them a kiss and continued on.

The plan from here on was a bit random in terms of which would be the next Annie 1mile marker I was likely to see ‘the gang’ at. I had it in my head that it would be at mile 12 and then possibly 18 if they could make it round the course. My concentration focused on breaking down the miles as goals for when I would see them next. Another six miles would bring me to the 12 mile marker where they could be! I felt quite confident at this point in achieving this marker, since I had done the 13 mile half marathon without too much difficulty.

However when I reached the 12 mile spot I couldn’t see ‘the gang’.

I decided not to get despondent, instead to boost myself  with a bit of hypno trigger technique. It worked like a burst of power to carry me on for another six miles, where I was sure I would hopefully see them.

Annie&Archie

As luck would have it I saw everyone at mile 17. It was so fantastic! Just when the pain was starting to set in I heard them all screaming and immediately spotted Archie sitting on top of the railing. I ran over and kissed him and then everyone one by one. They were amazing, encouraging me to go on and telling me how well I was doing. It was such a great tonic for me. I was now completely out of my comfort zone, having never done more than 15 miles during training.

But I couldn’t see Terry! Hols said he was a bit further down standing back but higher up. I carried on and spotted him, it was a funny moment Tom would have laughed and mimicked him. We spotted each other, he waved his arms in the direction of the finish shouting “Keep going” nodding his head to the right, as I sidled towards him, to the edge of the pavement. All I wanted to do at that point was give him a hug but he didn’t move forward. Instead he raised his camera to take a picture and I could see there was a problem with the camera. He shrugged his head at me in annoyance, so I blew him a kiss and carried on.

Five minutes later I heard another yell from my left side, turned and saw my nephew Rick running along the pavement shouting “your doing really well Aunty Anne, you can do it” I thanked him for coming, gave him a big hug and skipped off down the road. I felt an amazing surge inside me, coupled with the delight of realising how within seconds of meeting all ‘the gang’, followed by Rick I had forgotten my feelings of pain and was well on the way to mile 18.

Between 18 and 23 I was absolutely flagging. The pain in my hips and knees was unbearable, literally it felt like I was ‘on my last legs’, slowing me down! Time to call on ‘all’ my resources – Breathing in for 2, holding for 5 and exhaling the pain for 3 counts. It kept me going for a while as I slipped into a slightly more comfortable pace, but the pain was still there.

I was desperate for a pee, couldn’t hold it any longer, pity I hadn’t got my ‘shewee’ tucked in my belt!. Lucky guys were able to dip out to the side of the road for a quick pee and back! All the loo stops along the way were stacked up with long queues so I new it would take a while. I decided it would be a good idea to have a breather and make the most of it.

When I got back on the road the aches and pains came shooting back. All I could do now was talk to Tom use my triggers and make decisions about the next mile markers. I went through a tunnel somewhere round Canary Wharf, as I entered there was a DJ pumping out sounds ‘club style’ It was a great atmosphere. Most people had stopped to walk or do some stretching. I decided to walk through the DJ’s tavern and began chatting to a lovely girl from Nottingham.

As we came out of the tunnel we said our goodbyes. I can’t remember which mile point I came to next, in fact my memory is a bit of a blur from here on. But I do remember lots of fancy dress runners, who must have overtaken me at the loo stop. I began catching up with some of them, in their fantastic costumes, how they were able to run in al their regalia was incredible ( I could barely manage in the little I was wearing) – Dinosaur, Turtle, Ostrich, Jesus with a cross on his back and bare feet, Elsa from Frozen, Spiderman and more. But my favourite was Matt the Rhino, we kept passing each other as I took the decision to run and walk for a while.

From here on I became distressed about getting to the finish, my body felt as if it was giving up the ghost. I calculated Annie marathon2that if I was going to get to the end of this run in one piece I would need to walk for one whole mile. I heard Tom say ‘Come on Mum’! So I walked between 23 & 24, giving myself the best chance to run the last 2.2 miles. When I reached the 25 mile marker I saw ‘the gang’ waving and screaming at me. I was completely overwhelmed by their presence… the fact that they had managed to maneuver themselves round the course to another mile point was entirely unexpected! I hadn’t anticipated seeing them again till the finish!

They were all shouting ‘your nearly there only one more mile to go’. I can’t explain the tremendous feeling this gave me, other than pure determination to get to the end. As I left them while fighting back the tears of joy, an incredible rush of emotions flooded my brain, sadness for my loss of Tom, wishing he was here, knowing that I was going to finish soon, encouragement from the crowds on route, my families love and support, everything was rushing through my mind all at once…. overwhelming to say the least!

We entered the Mall to an unbelievable sea of people shouting encouragement, calling out our names as we limped by, holding out their hands for us to touch. Two women caught my eye shouting at me to keep going, followed by ‘Go Annie Go!’. Then I saw a soldier looking straight at me calling ” Your nearly there you can do it. You look so glamorous” It was absolutely brilliant!… in those few minutes I totally forgot the pain. I was in awe of all these fabulous spectators who I didn’t know from Adam but had made me feel special, driving me on to the last 300 meters.

Annie4Just before I turned the corner to the finish I heard a voice on the speaker calling to a number of walkers ahead of me. The message was letting them know there was a photographer ahead. Did they want to see themselves on camera walking to the finish!… Low and behold they all started to run!

Suddenly I saw the finishing line ahead and the emotions kicked in once more, within seconds a guy came up beside me and took my hand. I looked at him smiling – we congratulated each other and crossed the finishing line hand in hand, an incredible moment!Annie3

I looked ahead at the sea of stewards in bright orange jackets greeting us over the line. My face must have been a picture of emotion as I focused on a steward straight in front of me, she was looking at me with open arms. I fell into her embrace and sobbed, telling her about Tom and the charity. She told me to be proud of my achievement and how my son would be proud of me. She was lovely, warm and sincere, like a Guardian Angel!…just what I needed after 26.2 miles… 

Annie5

The Finale 

Walking to the truck to pick up my bag was tough I didn’t want to move another step and the long line of lorries were enormous, it was taking forever to find my number. After picking up the bag I literally moved a few inches to the pavement and set about getting dressed in warm clothes. I quickly mixed up my recovery drink with a bottle of water but the powder had compacted at the bottom of the bottle so it didn’t mix well. I drank half and threw the rest away. I had been given a Virgin goody back after receiving my medal, so I looked to see what goodies I would behold! More water! ( I’d drunk loads already) Mango Lucozade yuk! biscuits (didn’t fancy them), foil blanket (too late for that), Virgin Marathon T shirt size L (too big unless I wanted to wear a dress), Aah chocolate x 3 bars ( I wolfed them down) and headed off for Horse Guards Parade to meet up with who do you think… ‘the gang’!

As I approached the HGP I spotted Terry in his high Vis jacket and fell into his arms crying again! It was a wonderful moment!

The GangWe then trundled over to find the rest of ‘the gang’ at the far corner of the parade. I was limping now so we were a bit slow but were soon spotted by everyone with a great roar of congrats, hugs, kisses and team photos all round.

Finally I was ushered into a rickshaw at Whitehall with Terry and Hols from wence we peddled off to the South Bank to meet up with our gang (who walked on) at Wahaka restaurant! As we walked into the restaurant we were greeted with great cheers from the waiters and from people eating as they homed in on my medal. There were other ‘marathonians’ there too and we congratulated each other. I felt like a celebrity, it was absolutely fantastic! Archie had been asleep and woke at this point, he was delighted to sit on my knee while I enjoyed a glass of prosecco… well deserved I’d say! A truly memorable day was had by all!!

Wahaka

I hope you have enjoyed reading my journey over the last sixteen weeks and have been able to understand how much Tom’s life meant to so many people. It was cut short for no reason and we will never know why! But we can help others for the future by contributing to research to beat this terrible disease!

Thank you and best wishes Annie x

My Justgiving fund raising for Leukaemia and Lymphoma Research has reached £9,440, smashing my target, well over more than I ever dreamed of! It would be even more amazing if we could get it to £10,000! Helping to beat blood cancers!

https://www.justgiving.com/Annie-Moore13/

You can read more about Tom – Always in Our hearts on FB; https://www.facebook.com/groups/791710784177694/

Week Fifteen Runmoore Plan

21st April

“Finishing a marathon isn’t just an athletic achievement, its a state of mind; a state of mind that says anything is possible”.

Annie2_StadiaAlgarve I do feel I’m running to keep up with my plan this week but only on the   laptop not on the ground. I’m resting from pounding the pavements now till the big day!

But I can continue to swim which will help relax the muscles and keep my pelvis strong.

My main focus now in the tapering stage to the event is Mindset and Breathing. I feel these two elements are crucial to maintaining my physical effort and pushing me through the barriers of pain that will no doubt hit me many times during the run.

Mindset -‘ The will to finish’ – I am already visualising the finish and the celebration of crossing the line!

Breathing – The rhythm of the breath throughout the run will calm my mind and body. The awareness of breathing draws my focus towards being tranquil. It allows me to remain as relaxed as possible, quieting any stress in the body that could inhibit my performance. And if I feel a twinge of tension or discomfort, I can mentally “push” it out of the body on an exhale.

During moderate or long runs, rhythmic breathing allows you to slide easily into an effort and pace at which everything glides on autopilot. Your breathing should be comfortable, your tempo smooth and even, and the rhythm of both combines for that “harmonious vibration with nature.” Well this is what I’m aiming for.

I first learnt belly breathing through yoga and it has been useful to apply to the following exercise. It has helped me through all my weeks of training and may be useful for anyone out there who is running.

BELLY BREATHING

Practice belly breathing both lying down, sitting or standing, since you should be breathing diaphragmatically at all times—whether you’re running, sleeping, eating, or reading a book.

Start with a 5-count or 3:2 pattern of rhythmic breathing, which will apply to most of your running. Inhale for three steps and exhale for two. Practice first on the floor:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Place your hand on your belly and make sure that you are belly breathing the correct way.
  3.  Every time you breathe in, your belly should fill up like a balloon and every time you breathe out, that balloon should deflate.
  4. Breathe through your nose and your mouth.
  5. Inhale to the count of 3 and exhale to the count of 2. You might count it this way: “in-2-3,” “out-2,” “in-2-3,” “out-2,” and so forth.
  6. Concentrate on a continuous breath as you inhale over the 3 counts and a continuous breath as you exhale.
  7. Once you become comfortable with the inhale/exhale pattern, add foot taps to mimic walking steps.

When you feel confident that you have the 3:2 pattern sorted, take it for a walk. Inhale for three steps, exhale for two, inhale for three steps, exhale for two. Finally, of course, try out your rhythmic breathing on a run—inhaling for three foot strikes and exhaling for two.

TIP – Make sure to Inhale and exhale smoothly and continuously through both your nose and mouth at the same time. If it seems difficult to inhale over the full three strides, either inhale more gradually or pick up your pace.

I will be going to ExCel London on Wednesday to collect my running number and chip ( apparently you can log onto the chip and follow me round the course, my number is 13130).

Finally I have my last check up with Robert, Osteopath on Thursday to hold the old body together, plus a session of hypnotherapy with Sue for a much needed mental boost and a gentle massage booked on Friday to relax me in preparation!

Just one more thing to mention to everyone out there who has been following my story, I couldn’t have done the sixteen week training without the help of YOU – my family, friends and colleagues. You have all supported me with love, enthusiasm, positive vibes, generosity and most of all belief that I can meet this challenge. I am so grateful for all the love of Tom that everyone has shown in their thoughts. This has positively enveloped me through all the training and supported me during some very difficult weeks.

Am I ready? Goodness Gracious Me… Yes!!

See you at the finish, best wishes Annie xxx

https://www.justgiving.com/Annie-Moore13/?utm_medium=email&utm_source=ExactTarget&utm_campaign=20150327_

Week Fourteen Runmoore Plan

Sunday 12 April

“If you can dream it, you can do it”

Annie_Palacehalf

The last two weeks have been pretty hectic to say the least. Sunday 29 March I managed to get round the Hampton Court Palace half marathon in 2.13 hrs. Don’t know how I did it, the weather was miserable, cold, rainy and windy. It was a great course all through the Palace grounds with lots of support and singing from the crowds.

The following day I was amazed at how well I felt no real aches or pains just a little tenderness at the front of my ankle. Robert’s sessions seem to have paid off, my pelvis is holding which is a great relief.

The 30 March was a big day for Vidatherapy as we celebrated 10 years in business. I was very proud to be part of the fund raising auction and raffle prizes at the Wharf restaurant. We honoured Tom’s memory with amazing generosity from our clients, colleagues, friends and family and raised £3,000.00 for the Leukaemia and Lymphoma Research charity. I felt Tom’s presence very strongly that night with all the love that was in the room it was quite overwhelming. Thank you to everyone who came and to those who couldn’t make it but also gave generously.

Next came Easter weekend with a well deserved rest from running and planning! Just managed some gentle yoga and a bit of swimming before jumping on a plain to Portugal’s Algarve for a week. Actually I went out there with a bit of a cold so was ready to rest and recover.

I found a great gym locally in Quinta de Lago and pitched up there most days to do 7K on the cross trainer & treadmill. It was great to look out of this glass cube at blue skys and green gardens, very uplifting. Post workout I would stretch out with a yoga  practice outside on the deck, then finish off with a healthy smoothie in the juice bar next door.The gym

I had one day of running outside at the Algarve national stadium. I thought it would be beneficial to get a feel of heat and stamina but the area available for running was outside the stadium along red footpaths that were a bit random, broken by calcada footpaths (mosaic tiled paths) which weren’t good for the feet. I had to really watch where I was running, so looking down didn’t really help my pace and rhythm. Still it was an experience and I shall remember the stadium with love and effect ion, it was a favourite of Tom’s he and Katie watched a few matches there!

So back home and on the last leg of training as the big day looms. I’m mostly concentrating on my mindset now, thinking of the finishing line, breathing techniques and talking myself up daily. I am planning a big run this weekend and then I will be toning everything down in the weeks run up to the 26 April!

With your help I have raised £4,845 plus the £3,000 charity night makes a total of £7,845. And there’s still time to give a little more for a great cause to beat blood cancers. Thank you so much for all your help, I won’t let you down!

By for now, Annie

https://www.justgiving.com/Annie-Moore13/?utm_medium=email&utm_source=ExactTarget&utm_campaign=20150327_

Annie Palace

Week Eleven Runmoore Plan

Sunday 22 March 2015

“The Body achieves what the mind believes”

Cross trainerNot too much to report this week other than the miles are building nicely, the training is going well in the gym and outside in the fresh air.

I had a check up with Robert, osteopath to see how my body was coping with upping the training. He was pleased that my pelvis is holding and supporting the increased physical demands. The only weakness is from L4 & L5 lumber area ( sciatic point ) consequently my hamstrings, knees, calves, achilles and  ankles can be effected. In all of this swimming is my saviour it seems to sort everything out, as i stick to a plan of back stroke, treading water and holding on the side doing bicycle kicks!

I love that feeling when I walk out of the gym of floating on air! The muscles are totally relaxed and there is a wonderful warm glow running through every part of my body.

There’s no denying there have been a distractions this week, which will continue to next as I busy myself with the arrangements of my 10th anniversary celebrations. I should have marked this achievement in 2014, but put celebrations on hold as we came to terms with Tom’s death last January.

Not wishing to miss such a milestone altogether I decided to combine a celebration with an event that would also commemorate and honour Tom’s memory, and so on March 30, Vidatherapy health and beauty spa is hosting a fundraising cocktail party at The Wharf, Teddington, 7.30pm. Tickets are £35 and include a cocktail, canapés, live music and five raffle tickets for a selection of truly fantastic prizes.

Funds go towards the Leukaemia and Lymphoma Research charity. Please feel free to join us for the evening of auction donations and  raffle prizes, presented by Amanda Lamb (Channel 4 presenter). Call 020 8614 1199 to purchase a ticket.

So after completing 3 days in the gym doing my usual cross training activities I made sure of a rest day on Saturday in order to prepare for a big run on Sunday. I think Tom will be proud of me, I certainly am!  I ran 2K to Bushy park and then tackled the 5K parkrun circuit three times, followed by the final leg of 2k back to my home. I managed to clock up 19k, just under 12 miles. I feel confident now for next week’s half marathon at Hampton Court palace. Bring it on!!

Body holding and embracing the challenge I’m visualising the finishing line for next Sunday 29th March.

Best wishes Annie xx

See what wonderful raffle prizes and auction lots have been donated to our fund raising cocktail party – http://www.vidatherapy.co.uk/home/10th-anniversary-celebration/

https://www.justgiving.com/Annie-Moore13/

You can read more about Tom – Always in Our hearts on FB; https://www.facebook.com/groups/791710784177694/

Annie Moore ITEC, ITHMA, MCThA – Massage and Aromatherpist, Yoga teacher, owner of Vidatherapy Spa, Teddington, TW11 8PB

W: http://www.vidatherapy.com FB: http://www.facebook.com/vidatherapyspa

Week Ten Runmoore Plan

Sunday 15 March 2015

“It does not matter how slowly you go so long as you do not stop” – Confucious

Run Richmond 5k & 10k – 31.1.15 - TheFixEventsAgh! Well this week “I have mostly been running!”. Same as last week, the week before that and before that and… in fact I can’t remember a week when I wasn’t running!

The ante has upped, it’s getting serious… the miles are building, albeit slowly but consistently. The gym program is working increasing kilometres on last week to 4k on cross trainer and 5k on the treadmill. BUT it’s so boring on the equipment! I really love running outside for hundreds of reason’s that make me feel alive and elated. I’m not sure Tom would agree, he was a fan!

Never the less I will, get to grips with the gym process, it has to be done in order to achieve my goal safely without further injury. With this in mind I’m determined to find a way of making it more fun.

I visited Robert, osteopath this week, who was pleased with my progress the pelvis is holding out which is great. After effects of last Sunday’s run was some pain in my foot around the instep and front of ankle, tight calves and hamstrings all a result of L5 (in lumbar spine) sciatic point. Robert did his usual clunk click and I was fixed! Well almost he spent quite a while doing craniosacral work, very relaxing to the extent that I floated out of his clinic. Robert has advised me not to do two days running outside consecutively. Since I’m building up the long runs now, best to have rest days in-between.

Taking this advice on board I did 11 miles on Saturday morning instead of doing the Bushy Parkrun. I can honestly say that I really enjoyed the run! Why!… Well I felt reassured after seeing Robert. I am coping physically with the training now. My confidence is building each week giving me the strength to increase the miles, topped by the fact there were no painful after effects. I’m only 2 miles away from the half marathon on 29th March.

I decided to run the perimeter of Bushy Park which is 10K (8 miles) then add 3 miles to include running home. The route was new and interesting. I have never run round the whole circuit of the park before, so if anyone had asked me to do it a year ago I would have said no way Jose! Now I can! Sue’s NLP clicks are really working propelling me on, preventing me from slipping into sluggish mode. There was a feeling of I can’t stop running but is that my physical body taking over from my mind?

In the gym next week I’ll be concentrating on making the boredom more interesting.

On the treadmill a ‘marathon-pace run’

Warm up for 10 minutes, easy jogging.
Complete four sets of 2-minute intervals at 10K pace with 2 minutes of easy jogging between each set.
Cool down for 10 minutes, easy jogging.
Once I feel comfortable completing four sets I can increase the intervals from 2 minutes to 3 minutes, and decrease the recovery time to 90 seconds.

Strengthening workouts

Planks – Prop yourself up on your elbows with your feet slightly apart. Make sure your body is aligned, your abdominal muscles are tight, and shoulders are directly above the elbows and down and back, not hunched up. Hold this position for 45 seconds to one minute. Gradually add time as your core gets stronger. Repetitions: 3 to 5 Muscles worked: core, lower back, shoulders

Lower body twist – Lie on your back with your upper legs perpendicular to the floor and your knees bent 90-degrees. Without changing the bend in your hips or knees, lower your legs to the left side of your body while keeping your shoulders in contact with the floor. Lift them back to the starting position, and repeat to the right side of your body. That’s one repetition.

Overhead lunge – Hold a pair of dumbbells straight above your shoulders, with your arms straight and elbows locked. Step forward with your left leg, and lower your body until your front knee is bent 90 degrees. Return to the starting position, and repeat with your right leg. That’s one repetition. To make it easier, hold dumbbells at shoulder level. Repetitions: 6 to 8 (each leg) Muscles worked: quadriceps, hamstrings, glutes, shoulders, core.

Squats – First, here’s how to do a basic body-weight squat. Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Practice breathing Apparently most runners use a 2-2 breathing pattern, which means they take 2 steps while breathing in and then another 2 steps while breathing out. Another alternative I can do is to take 3 steps while breathing in but only 2 steps while breathing out. Breathing in for longer encourages nutrients through the body.

So no running today, instead I’ve had a nice relaxing Sunday ‘Mother’s day’ visiting the Midcentury show at Dulwich College and enjoying a few little purchases for the home!

Running off the miles to the half now, best wishes Annie x

https://www.justgiving.com/Annie-Moore13/

You can read more about Tom – Always in Our hearts on FB; https://www.facebook.com/groups/791710784177694/

Annie Moore ITEC, ITHMA, MCThA – Massage and Aromatherpist, Yoga teacher, owner of Vidatherapy Spa, Teddington, TW11 8PB

W: http://www.vidatherapy.com FB: http://www.facebook.com/vidatherapyspa

Week Nine Runmoore Training Plan

Sunday 8th March 2015

‘The body achieves what the mind believes’

Bushy ParkrunSat

This has been a week of focus concentrating on building miles and stamina. I realise that speed is not my main motivation but I do need to gauge in my mind roughly how long its going to take me to do the marathon.

My goal in the gym was to do 6K each day on the machines followed by swimming. I achieved the task and rewarded myself with some downtime in the sauna and jacuzzi… I really look forward to switching off from the treadmill, relaxing mind and body feels soo good!

One of Bird of paradisemy yoga classes this week was really tough. I found many of the postures very strenuous, more so than usual a sign that I’m not completely recovered from muscle strain. Although we did have a cover teacher who was keen on getting us into extreme poses, such as ‘bird of paradise’ binding pose. It involved wrapping one arm under the leg and one round the back of the waist then standing on one leg…. Ooh Agh!…try it!

Did the 5K Bushy Parkrun as usual on Saturday morning in exactly 30 mins, so decided to go for a 10 miler on Sunday. I rose to a perfect morning and set off with two clicks of my fingers (anchor triggers learnt from the lovely Sue last week). The sun was shinning and the breeze was on my back till I got half way round only to be greeted by a strong rushing wind in front forcing me back. Nevertheless I persevered with Tom in my thoughts and the sounds of Clean Bandit beating in my ears…the album was so good that I put it on repeat. Finished after 1 hr 49 mins, feeling pretty elated. On this current performance I reckon the marathon will be 4 hours. If anyone’s coming to watch it’ll be a long old wait!

Anyway I’m ready to do 12 miles next weekend, gradually rolling over the boulders and moving into serious training!

Running against the wind best wishes Annie x

You can read more about Tom – Always in Our hearts on FB; https://www.facebook.com/groups/791710784177694/

Annie Moore ITEC, ITHMA, MCThA – Massage and Aromatherpist, Yoga teacher and owner of Vidatherapy Spa, Teddington, TW11 8PB

W: http://www.vidatherapy.com

FB: http://www.facebook.com/vidatherapyspa

Week Eight Runmoore Plan

Sunday 1st March 2015

“I may not be there yet, but I’m closer than I was yesterday”

New Nike_Running

Hoorah I feel I’m on the UP this week. The body feels good, the mind is focused, the spirit is strong. How has this happened? Well several  little milestones have been conquered. My visits to the gym are paying off, keeping to the plan of just doing 3K on the cross trainer, 2K on the treadmill  with swimming on the back of that is proving to be a success. My goal this week has been to aim for a 10K on Sunday.

Before attempting this little goal I decided to have a hypnotherapy/NLP session with my friend Sue Kennedy, personal development coach.

But before I go into this in more detail I must mention about the fantastic parcel I received from Jackie and Kev at the Premier League. I opened a box full of Nike goodies – two pairs of running trainers, dry fit T-shirt, long sleeved top with ‘Mooro’s Mum’ on the back and PL logo on the sleeves, a pair of dry fit running pants and a lightweight jacket. If that wasn’t enough they had only laced it with a £2,000 cheque for L&L charity to sponsor my fund raising for Tom. All very wonderful and emotional. My sincere thanks go to Richard Scudamore and Richard Masters at The Premier League for their generosity and support. It means so much.

Back to Sue and my first session of NLP coaching. She talked about “The Magic Triangle” related to the three forces that shape all human emotions and behaviour. These being Attitude/Focus, Communication and the Body.

Within each category our emotions and behaviour are addressed.

1. Attitude & Focus deals with what you believe you can and can’t do. What you focus on – is the glass half full or half empty.

2. Communication is about what you say to others and how you talk to yourself.

3. The Body relates to Breathing – breathe in for 4, hold for 4, breathe out for 4, hold for 4. Water – drinking 1 -2 litres per day. Diet – vegs, fruit, fish, whole meal bread, brown rice/pasta. Posture – position of shoulders, head and eyes. Structure – muscular , skeletal.

Bearing all this in mind we then discussed how I actually felt while I was running. If there were any physical or emotional  issues hampering my progress. Sure enough there were mental issues concerning my recent physical injury. I haven’t felt as confident as I did at the start of my running plan seven weeks ago chastened by an element of doubt in the back of my mind “will I make it to the finish”?

Apparently going through a rough patch is perfectly normal. I started on a high, positive and determined, building my miles at a steady pace, then I plateaued at the half way stage with now eight weeks to go I need to move up again gradually building to the final race. How will I do it?

Sue told to me to think of each week as a boulder. As I move towards a boulder I build a few more miles get past that boulder, go to the next one and build a few more etc. But on the way I need some help, to keep my spirits high, up beat and positive.

First I had to imagine the feeling I would get when I cross the finishing line of the marathon. Many feelings flooded into my mind, emotional highs, elation, achievement, feeling that Tom would be there to greet me and more. Holding those feelings in my mind I locked them in with a click of my fingers.

Next I described the wonderful sensation I get when I’m running in a zone, post the initial few miles of aches and pains, heavy legs etc. my body becomes light, there is no pain all the muscles feel flexible and connected as if I’m floating along the ground. I held this feeling and locked it with a finger click.

I described the visual experience I get from running outside when the sun is shining, the sky is blue, the river reflections of boats and trees, the sounds of the birds. All these observations were captured and locked into my unconscious mind with a click.

I now have a finger clicking tool that I can use to get me through the miles. All I have to do is click to release all those wonderful sensations in my mind.

Yesterday I did my usual 5K Bushy Parkrun with Katie and Sandra. As we ran down the first stretch I clicked my fingers and immediately felt positive. I persevered in the drizzling rain with 1,000 others and was conscious of a great feeling of determination to get to the end, I enjoyed pounding through puddles and mud with everyone, without even a groan. (or maybe I just didn’t hear the groans, I was in a zone). The great thing about the park run is the friendly community spirit that penetrates the atmosphere, it really keeps you going.

Sunday morning Bushy 10K run. I walked to Bushy park to give myself a warm up before doing the same circuit as yesterday but twice round for a 10K run. When I got to the start I clicked my fingers and jogged off into a comfortable stride. 3K in, I hit a bit of a wall, thinking ‘don’t know if I can do this 5K circuit twice toMooro's Mum1day’?…Never fear the clicks are here, sure enough I found the zone and used the clicks every time I needed to reassure myself.

When I got to the end I continued to run home finishing up doing just over 12K (8.8miles). I’m really chuffed with that run today and feel I’ve turned a corner! I took my SIS recovery drink, had a big brunch followed by magnesium, B complex and Vit C, granted… not much of a desert but all part of the magic triangle!

Now I’m ready to roll over the next boulder for week nine!

Best wishes Annie xxx

You can read more about Tom – Always in Our hearts on FB; https://www.facebook.com/groups/791710784177694/

Annie Moore ITEC, ITHMA, MCThA – Massage and Aromatherpist, Yoga teacher and owner of Vidatherapy Spa, Teddington, TW11 8PB

W: http://www.vidatherapy.com

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