Project 26.2 – who will win our marathon training package?

In November, we launched #project26.2, which is going to provide four lucky women with the chance to win virtual marathon training and mentorship with GRTW founder, Rachael Woolston and head Brighton coach Tara Shanahan. Between them, they’ve run around 15 marathons and have seen their times drop to just under 3 hours 16 minute. 

We thought we’d share some of the entries out of the hundreds that we’ve received so far. There’s still time for YOU to apply yourself though. Entries close 17th December. To read about the terms and conditions and to enter, click here

 

 

Mona Sorenson, mum of two

Mona, is an experienced runner but with two young children, finds it hard to devote the time or headspace to achieving what she would like in marathon running.

Being a busy working mum especially means I don’t really have the luxury of time needed to really coach myself or take myself to the next level.’

 

For Rachel, it will be her first time running a marathon; ‘A marathon is my ultimate running goal and my best chance of achieving it is by committing to working with a coach to train for it. I’ve only been running regularly for three years, but if I were to win this competition I would learn what I am capable of.’

Judith: I’ve got a charity place to run London for MyelomaUK, a charity close to my heart as I have Myeloma and AL Amyloidosis.

I’m in remission at the moment. I’ve been building up my running over the past year and completed a trail marathon in the summer. Running on roads isn’t my thing so I’ll need a lot of support and advice to help me complete London in a time and way that will make all my sponsors proud.’

 

The hardest thing about running a marathon is not the race, but navigating the training and that’s where we step in with our silver and gold service packages. We write your plans personalised to YOU, taking into consideration not just your running background but what’s going on in your life too. After all, what’s the point of following a 70 mile per week training plan when you’re juggling work, family and relationships? Running should reward and challenge, not punish and add to your stress levels.

 

 

How was your weekend running?

Mountain running and park runs , I’m a little late with this weekend post from 7th-8th July but my excuse? Holding running in the lovely Italian Dolomites and Lake Garda…


 

If you ever fancy a DIY running holiday,  I can’t recommend Lake Garda and the Dolomites enough. I was there last week, firstly in the Dolomites to take part in an arduous but absolutely amazing cycle sportive, Maratona Dles Dolomites. I then stayed on and just ran the trails that I could find. Hilly, hard but absolutely stunning with nothing but the babble of mountain springs and the gentle ring of cowbells through the clear air.

The amazing thing about this area, Alta Badia is that during the summer, they even put on regular weekly runs for five euros, that you can just join and they’ll guide you through amazing mountain trails. I didn’t have time but I definitely plan to return. Details here

Running is big in every country now but, until I went to Italy I had no idea just how huge the trail running scene is, not to mention fantastic ultra trails. Just a weeks before,  was the Laveredo Ultra Trail Race  which The Guardian’s Adharanand Finn wrote about last week (read it here).

A few days later, I travelled from the Dolomites to Lake Garda, where I kept coming across placards on the mountains and billboards advertising incredible races. On one hike, I saw signs for the Lake Garda Mountain Race. Sounds amazing, I thought. The clue was in the name though, this is a race that starts on the lake level at the beautiful Malsecine and climbs from 68 metres to 2128 metres. Bearing in mind I had DOMS (delayed onset muscle soreness) for 48 hours from walking down, you can imagine how crazy fit you’d have to be.

Still some way to go

But this area holds a special place in my running heart, as it is Lake Garda that was my very first marathon – it was hot, it poured with rain, the race refreshment included biscuits (which I tried – doh!) and there was Prosecco on the  finishing line. (You can read the article I wrote about the race here). It was also the location of one of our busiest race trips with over 32 Girls Run the World runners joining us for the 10km and 15 mile race.

But back here in the UK,  it was a super hot weekend with lots of our runners reporting suffocatingly hot park runs from Scotland to Southampton. Did you run?

And if you are off on holiday soon, what do you do about running? Do you still run, how do you explore?

We’d love to hear from any of you who race, where you ran, what you thought, would you recommend it? Comment below or in our Facebook group.

 

 

 

How to plan your running season

Autumn is here and most of us are fully in the swing of running now but now is when a little strategic thinking about your running ‘season’ is vital, particularly if you’ve  signed up to a Spring Marathon (London is 24 weeks way come November 6th!) ….

 

So, you’re a busy woman, juggling a career, social events, motherhood, or ALL of the above plus more. Running? That’s your way of keeping fit, having some me time, socialising and blowing off steam right?

But within this mix of factors as to WHY we run, how many of us enter races left, right and centre, particularly when fuelled by post race endorphins (or wine?) or because your running buddies are doing them?

I put my hand up as having done this in the past. And I understand it. It’s fun to have things to aim for, to motivate and inspire yourself (I once found myself signed up to five marathons in 14 months, from a trail race to road marathons spanning the globe from Mumbai to Istanbul and Italy). But it is when our running goals and targets end up injuring us, leaving us chronically fatigued, or always feeling like we’re not doing enough, that it becomes a problem.

How many times, for instance, have you run yourself ragged training for a race, trying to fit it around work, family, and generally having a life? You end up feeling guilty when you are running and guilty when you aren’t running. Or, perhaps you are someone that finds yourself limping from one race to the other, never quite recovered, carrying an injury or running through it until finally, it takes you out. Sound familiar?

To help you avoid this – and to ensure you end up a stronger, happier, more fulfilled runner, these are our tips to ensuring you have a fantastic running season or year ahead.

 

  1. First, pick your goal race. You can have more than one of these per year, but make sure you follow the principle of progression for each of them. If you can’t, it means you are entering too many of them close together.
  2. For every goal event, have a training plan. It can be one off the internet, designed for you personally, or  one that you’ve written from your own experience. Whatever it is, here’s what we’d recommend in general; 8-12 weeks for 10km, 12-16 weeks for a half marathon, 16-24 weeks for a marathon and 24 weeks plus for an ultra.
  3. And within EACH of these plans, they should have three components;
    • Base phase – 4-8 weeks focusing on endurance/strength and conditioning to prepare you for harder workouts and help you prevent injury.
    • Race specific – 4-8 weeks where workouts become more difficult and specific to your event. So, if doing a marathon, runs including faster sections at race pace, if doing a hilly trail race, runs that replicate this.
    • Taper period – this includes 2-3 weeks of reduced mileage and increased intensity.
  4. Plan in ‘tune up races’ – once you’ve chosen your ‘A’ race, you can and should enter other events but these should be events that help support your main goal, where you can practise pace, your race strategy etc. For marathon runners, this should be a half marathon 4-6 weeks from your race, for a  half marathon, these could be 2-3 races of 10km to 10miles in length, while 10km runners can choose some park runs.

And most importantly, within your training cycle for an individual race – and over a year, there should be recovery periods. If you keep on racing, or have events after events, your body has no time to recover. And it is in this recovery period that your body builds and gets stronger. Ignore this – which is what happens when you follow a scatter gun approach to entering races – and you will eventually find yourself injured. Perhaps not in the first year or even the second, but it gets everyone in the end.

 

Does this ring any bells with you? What’s the most events you’ve ever entered in one year? We’d love to find out so comment below.

 

If you are interested in our mentoring and training plan service, click here to find out more.