GRTW Recipes for Foodie Runners: Power Bombs

So, you hate gels or want to avoid them while training? Try our all natural energy balls

 

  • Ingredients
  • 1/2 cup almonds
  • 15 medjool dates, pitted and roughly chopped
  • 1/3 cup shredded unsweetened coconut (plus 1/4 cup for rolling)
  • 1 tablespoon coconut oil
  • 1 1/2 tablespoons cacao powder
  • pinch of rock salt
  • 1 tablespoon water if needed

Method

Put almonds into a food processor and pulse until it forms a flour (or you can use packet almond flour). Now add the remaining mixture and pulse until combined. If it seems dry, add a bit more coconut. Then spoon out the mixture and roll into balls. Coat each ball by rolling in coconut.

These are great for afternoon snacks, pre and post run and every time in between. You can also play around with the ingredients, changing the nut (pecan and walnut?) and add cinnamon, ginger, even a bit of cracked black pepper.

If you’re lucky enough to run with us in Brighton, some of our runners even get these at the end of a run.

Explore the South Downs Trail Run, Sunday 13 May

Whether you’re a visitor to the area and fancy a trail run or you’re a local looking to explore or build your miles, join us this Sunday for a beautiful off-road run starting at Hove Park

This route starts at the park but immediately takes an off-road route until we arrive at Waterhall Mill.  Built in 1885 by James Holloway, it worked until 1924 and was used in World War II as a lookout post. It was finally converted into a house in 1963.

Here, we’ll leave those runners who would prefer to do four miles to return via the way they came on their own steam. Those who would like to do 8 miles can continue with us up on the South Downs Way, before joining the Sussex Border Path and returning to Hove Park.

If the weather is nice, a 10 minute al fresco yoga session to finish the Sunday run leaving you feeling strong and supple.

Book via our booking page, £10 or £45 for the entire 8 remaining runs. 

Location and details can be found here

How was your weekend running?

Running can get you fit, help you meet new people and explore the world. But as #milesformatt has shown, it also has the power to do a whole lot of good and drive positive change and action…

Matt, right, with his father Martin and brother, Josh

Looking at our Strava club, this weekend was not about races or parkruns (although there were a fair few of those around too) but about running 3.7 miles in memory of the 2017 Masterchef finalist, Matt Campbell who collapsed 3.7 miles before the end of the finish line at last weekend’s London Marathon.

What most people already knew about the 29- year old from the TV show, was that he was a likeable and extremely talented chef and that he’d sadly lost his father, suddenly and unexpectedly in 2016. But then The Brathy Trust, a charity who work to help inspire disadvantaged children and whom Matt had been helping raise money for, released a press release.

It revealed that Matt was not only a fantastic chef and runner (he’d run the Manchester marathon two weeks before in under three hours) but a pretty amazing human being full stop, setting up the Martin Campbell Memorial Fund in memory of his father, which had raised £14,000 to help young people with mental health problems.  He’d been planning to run his third marathon, the Windermere Marathon next month to raise even more money.

So far, £250,000 has been raised in his memory but runners across the UK and beyond running the last 3.7 miles of his marathon. It doesn’t change the fact that a young man has lost his life, tragically leaving behind a family who will miss him terribly. But if anything positive can be drawn from this, it is the power of a running community coming together virtually.

 

 

 

South Downs Trail Run, Sunday 29th April

If you’ve been hibernating or pounding out the miles for marathon training, NOW is the time to get out and enjoy the beauty of the trails in early summer…

This week is the start of our Summer Trail Series in Brighton, £45 for the entire series which runs to the end of June or you can drop in per session to suit.

We have two distances, a shorter one for those who simply want to build their endurance and start running on trails but for fun, and a longer distance that will build week by week for those who are joining us in training for the Bewl 15, July 1st.

This week’s run meets at Ditchling Beacon for a beautiful run along the top of the ridge before heading down for a loop past a local farm and back to the return. The total distance on the start of this season is six miles but it is also open as a four mile route, with runners being able to turn and return on their own should they wish.

Get fit, meet new runners, explore new trails. It is the BEST time to be on the Downs.

For details of the full season, click here. To book visit our booking page and choose the full series or book per run. 

Plus don’t miss our once a month Running Adventures, starting in May. Details coming soon. If you’re not in our Brighton and Hove Facebook group, don’t forget to join. 

Review: Tribe Sports Performance Running

It is very rare for us here at Girls Run the World HQ to rave about any specific sports label. But the new range from TribeSport has got us hooked, combining both function and style in spades…

 

Remember those Parkrun t-shirts that you’d get for running your 50th or 100th park run? Well, they were provided by TribeSports not that you’d believe  this looking at their latest sports range as they’ve repositioned themselves in the stylish performance market. And their range really does tick both boxes.

First up is their Engineered Short Sleeve, £50 which has the softest feeling material and is designed with hi-breathe mesh zones at the chest and back. It is extremely flattering (long) and fitted without being restrictive so that it works for yoga without falling down and exposing an unflattering tyre while moving upside down. But more importantly, it is INCREDIBLE when running in the heat. We tried it on a hilly training session in 25 degree heat and it didn’t become soaked in sweat or start sticking and after the session, it was quick drying so it didn’t leave us shivering within seconds minutes of finishing. Seriously, one of my favourite pieces of running kit. EVER. At £50, it’s a mid-price range product but well worth it. Now I just have to get my hands on one of their Layered Race Vests, £60.

Running Tight, £75

Sculpting with a high waist band which makes them super flattering, these are a great Spring or Autumn tight. While it comes with a zipped pocket at the back, this is only big enough for keys or a bank card.

Our picks are definitely the tops in this range – they’re not cheap but if you run A LOT, and most Girls Run the World runners do, then they are well worth the investment.

 

 

And for cooler weather, there is also the Long Sleeve, £55 which is very flattering with hi-mesh breathe panels back and front, plus well thought out thumb hooks to keep the top fitted to the arms. Depends how you feel about logos but this is emblazoned with Tribe Sports right across the chest which we’re not mad keen on but overall, top marks for function and style (shame the same can’t be said for hair styling in the shot below!)

 

For more information, visit Tribe Sports.

 

 

 

 

Have you got the marathon blues?

You’ve probably spent the last two weeks thinking, ‘I can’t wait for this marathon to be over,’ and the last few days basking in the sense of achievement at finishing it. But now, is the marathon comedown beginning to creep in….

 

It happens every year, you finish the marathon and feel fantastic and then suddenly, a few days, a week or even two weeks later,  you start feeling withdrawal symptoms before hitting a huge comedown.  All that training that you’d begun to hate suddenly doesn’t seem that bad, and the lack of training and that huge, big target that you had on the horizon is suddenly no longer there, leaving a big void.

Sound familiar?

Perhaps not, perhaps you’re one of the few well organised, experienced runners that have already set yourself a new goal in running, fitness, life or work before the end of your marathon training and knew what your next step would be. Well done you.

If not, what’s the best way to get over the marathon blues?

  1. Find your next running focus … but make sure it’s one that gives you enough time to rest, recover and then build your training again. One of the worst mistakes you can do is get bitten by the marathon bug and sign up for another one in a few weeks. You need to give your body – and mind- the time to recover. Nowadays, so many people are doing charity 10 marathons in 10 day kind of events, that it’s easy to forget that running 26.2 miles is a BIG DEAL, and it’s not easy to juggle the training and be kind to your body if you attempt to do multiples. Be sensible, assess how much time you have, set yourself a periodised plan where your body has the time to rest and build back up again. (if you would like to join us in training – virtually – or in person, we are going to be creating plans and training for both the Maverick Snowdonia 17km or 22km in September and the Bewl 15 miles, July 1st as our BIG community wide get togethers).
  2. Set yourself a fitness goal – training for a marathon may have revealed areas of weakness in your training that you could focus on. Maybe you want to set yourself a month-long core challenge? Perhaps you would like a four week programme of yoga to help your body recover? It’s easy to stick to what you know and do another running event, but ask yourself, what do you REALLY want to do? Don’t just run because that’s what you always do.  If the thought of going out running doesn’t fill you with joy, try something else for a month, conditioning, setting a swimming challenge, it could be anything. (our new virtual hub will be holding opt-in month long core and flexibility challenges that you can choose to participate in which can run alongside some fun running rather than racing if you fancy still having a goal to keep you on track without the pressure of a race).
  3. Spend time with your friends and family –  has your entire social life, other than running based events and training fallen off the cliff? Now you don’t have to train long miles at the weekend, not go out on Friday because you’ve got the long run, and spend the rest of the week recovering, you have time for all those other things. Go to galleries, go out for dinner, go hiking instead of running. After spending so long feeling like you were forcing yourself to get out there and train, you will probably find yourself finding it almost impossible to NOT go out and run. But having balance in your life is important, so set aside some time for other things so that you don’t end up burnt out.

If you want to join our Virtual Members Training Hub, we launch in May. It’s a paid per month membership, and we’ll have an exclusive 24 hour special offer window. To pre-register click here. (If you’ve already done so, there is no need to do so again).

How was your weekend running?

One of the biggest running events in the UK calendar, the London Marathon took place this weekend in summer-like conditions. Were you there?

A quick look at Girls Run the World Strava group (you can join here ) shows there were a lot of you running the big 26.2 mile in London today in hot conditions. We’d love to hear from anyone who did their first marathon ever this weekend (London or elsewhere) with their top tips for something they discovered on their run which they’d wish they’d known before.

Whatever race you do, it’s always the afternoon or the day afterwards that you think of a really great tip or something that you’d do differently next time, which would be helpful to ALL GRTW runners. But as quickly as it pops into your head, those little gems usually disappear never to be remembered until midway through your next race when you think, ‘Oh, I’m doing it again, why didn’t I remember?!’

Kenyan, Vivian Cheruiyot who won this year’s London Marathon remembered her tip from last year and made sure she didn’t do it again by hanging back at the start.

“Today, the two ladies (Keitany and Dibaba) were trying for a world record and they made the mistake I made last year,’ she explains. ‘I was quick to start with last year and then I was nowhere. So I decided to stay behind this time. I didn’t go with the faster group because the faster group was quicker than I was at the start. Then I came slowly, slowly. I didn’t want to race against anybody, I wanted to race alone. So I raced like that. I felt comfortable throughout and when I caught Tirunesh and then I saw Mary, then I thought I’m going to be London Marathon champion!’

But outside of London, where did you run?

For Girls Run the World,  it was the first of our get together races, where we come together from wherever we live to meet and race. This was the Angmering Bluebell Trail Race, 10km or 10miles, a stunning off-road race woodlands carpeted in bluebells.  It was a stunner and fantastic to see women from the virtual community in real life! And one of our coaches, Tara got a third place on the podium so well done to her!

Our next GRTW Together is the Snowdownia Maverick Race in September – sign up and meet us there. If you want a training plan and coaching for it, you can access this via our Virtual Training Hub where we’ll deliver a training plan to an  app, along with that all important strength training. Because this is one race that’s gonna be hilly! But what better way to give your summer focus and to work on that all important conditioning. You can sign up to find out more via our website newsletter.

 

How was your weekend running?

This weekend saw the second up in the weekend series of marathons with the Brighton marathon taking part in the HQ city of Girls Run the World. Were you there?

 

This weekend is a big one in the Brighton running calendar because of the Brighton Marathon. It’s now in it’s ninth year (expect something special next year for the 10th anniversary) and it has grown in popularity year on year, partly due to it’s proximity to London and the fact that it’s a draw for those who don’t get a London place.

Add to that the fact that there is also a 10km race at the same time, along with the Kid’s Mini Mile races the day before, and the entire city turns into a running metropolis for the weekend.

We had lots of runners taking part this weekend, as well as a few of our mentoring clients (well done Verona and Kellie!) and so we were out in force cheering and supporting. (Sorry if we didn’t spot you, it’s hard if we’ve not met personally – although I’m sure I saw Vix In Lewes from Instagram!)

Well done to every single one of you who ran the 10km or the marathon, but particularly to all the first time marathon runners. You learn a lot about yourself and your running when you do 26.2 miles for the first time (er, and the second, fifth and tenth time!) You may not realise those lessons the afternoon of the race or even the next day, but over the next week, things about your race will begin to sink in, what you executed brilliantly, what you realise in hindsight that you would do differently next time. (If, of course there is a next time).

If these lessons do filter through, don’t waste them. Write them down. Because after a week has passed, you’re likely to forget them and you don’t want your race day experience to go to waste.

One of the biggest lessons I have learned from doing marathons (I think my next one will be 10th or 11th) is that the race really doesn’t start until the last 10km. That’s when you need to dig deep and really focus mentally. Of course a marathon is tiring physically, but mentally, it’s exhausting!

But as so many of the runners out there showed today in the final stages, a smile goes a long way of lifting your spirits.

Well done to you ALL and particular kudos to our first timers out there today, Verona, Vanessa, Demi, Ellie and Verona, and to all the many 10km runners who took part too.

Of course, there was another big marathon taking place today too…Boston! Did any of you run? One more biggie go to next weekend …VLM!!

Whatever distance or wherever you ran this weekend, we’d love to hear about it. AND If you ran a marathon today, what is the single best piece of advice you would give to any runner who is about to take on London next weekend? Comment below.

 

How was your weekend running?

This was a big weekend for running, with Rome, Rotterdam, Manchester and Paris marathons setting off the Spring marathon series, along with some more unusual races such as the 24 hour track race

 

Paris marathon was only my third marathon back in 2013, and so it holds a special place in my heart.  Although it was freezing cold on the start line when I ran, so much so that I couldn’t feel my feet (you can read about it here), I know from other participants who that it can often be unseasonably warm, which appears to have been the case this year with temperatures hitting 22 degrees.

We had runners in both Paris, Manchester and the Berlin Half Marathon and all but one of these races (go on, guess which one?) looked baking hot, so well done to ALL you runners who reached the finish line.

And spare a thought for Lizzie Roswell, who ran the Paris Marathon today and will continue running ‘In the Footsteps of the Fallen,’ via the Western Front finishing with the London marathon – that’s 360 odd miles in about two weeks!

If that inspires you but makes you run for your slippers, what do you think of Girls Run the World Ultra marathon coach, Sarah Sawyer who won first female at the Crawley 24 hour track race this weekend, running a total of 127.5 miles in 24 hours. Crazy, huh? Once she’s had a chance to recover we’ll be interviewing Sarah in a podcast about the mental strategies she used to get her though it. But running doesn’t HAVE to involve big long distances to create an enjoyable challenge that works you hard to give you that endorphin buzz.

This weekend, I missed my Half Ironman training (oops !) to take part in the Sussex Road Relay Championships, a 2 mile, flat-out, bust-your-lungs, eyeballs-out relay race. Just because they’re shorter, they’re no less anxiety provoking at the start but they are over much more quickly. And they’re fun. Yes, it hurts but there is something absolutely exhilarating about trying to go as fast as you can over a short distance.

So, if you have just finished or are just about to do a marathon and are wondering what your next goal is going to be, don’t assume it always has to be another marathon or a longer distance. Taking time out and moving your body in a different way – which it does if you run faster, can be a good way of pushing the reset button.

Well done to all your fantastic finishers of whatever race or training you did, including all our GRTW runners who came together for our Girls Run the World Get Together Parkrun this weekend all over the UK.

 

If you are in town for Brighton to support friends or to run, please let us know by commenting. We will be at mile 19/22 so if you want to join us in support or want us to give you a special cheer or call out (and those miles can be crucial) comment with your name and race number.