Thousands of first time runners are being offered free race places by Bupa as part of its quest to inspire more people in the UK to be physically active. There are 2,000 free race places being offered across the Bupa Great Run 5km events. This includes the Bupa Great Edinburgh 5km (Sunday 14th July), the Bupa Great North 5km (Saturday 14^th September) and the Bupa Great South 5km (Saturday 26^th October).

The race places are being targeted specifically at first time runners of all abilities who have never previously taken part in a Bupa Great Run series event, to help prompt them to get and stay active. Regular runners are also being encouraged to sign-up friends and family members who have previously spoken about their desire to start running to inspire them to get started. Healthcare company Bupa, have supported nearly 2 million runners since 1993 when their Great Run series sponsorship began.

Paula Franklin, Bupa Medical Director said: “Running can have a very positive effect on both your physical and emotional health. We really want to encourage as many people as possible to try running, as lots of people experience great joy and reward from it.  A 5km event can be a great place to start and has a relaxed and friendly atmosphere. There is no pressure to run and those who prefer can walk some or the entire race. Either way we believe that taking part will give you a general feeling of wellbeing. We hope that by providing free places for first time runners we will encourage more people to be active going forwards.”

Individuals can apply for a free race place by visiting www.bupa.co.uk/myfirstrun and submitting their personal details, with 2,000 winners being selected at random by Bupa.

So here we are in May again and I’ve lost my way with my running a little and have no enthusiasm for work, blogging or domestic organisation. This year I’m also a bit of a cat on a hot tin roof with elder son home on ‘study’ leave whose idea of revision is a little short of mine. I guess he’s no different from me at that age and my source of stress is seeing him make the same mistakes as me. I just need to take a chill pill and leave him to choose his own path, it’s his life.

It’s another May when my Bupa London 10,000m race pack lands on the door mat and I think ‘Oh hell, I’m sure I was going to do some focussed training and for that’. I’ve run this race since it started in 2008. The first 3 years I got progressively faster with my 10K PB in 2010. Since then it’s become a bit of a pyramid and I’m going back the other way! I really hope I don’t complete the pattern for the 6th race next week.

Fortunately I got lots of inspiration at Write This Run on Sunday. A super day with great speakers. I was inspired and moved hearing about their experiences of Ultra Running, overcoming debilitating illness to compete at triathlon and setbacks to run a marathon a week and raise awareness of mental health. I am inspired to ‘get on with it’, run further, smarter and get back to parkrun. I was inspired, informed and encouraged to write and blog more, follow my instincts and have picked up new ideas and confirmation of things I am already trying to do. We had an informative and entertaining day and then we went for a run with an Olympic marathon runner! Well done and thanks to Laura and Liz.

It’s a great morning here today, there is a beautiful blue sky and I think I’ve shaken off my cold. I even managed to drive all the way around Shepherds Bush without stopping (small pleasures from simple things) which must be a good sign! Time to dust myself down and act on my inspiration.

Thank goodness that Juneathon is around the corner.

When Fitness footwear offered me a pair of Salomon running shoes to try I thought twice as I’d not found other Salomon models right for me in the past but a read of the Fitness Footwear and Salomon web sites I found that one of their newer shoes, the Sense Mantra might be right up my street and address some of the reasons why their other models weren’t for me in the past.

So I was excited and couldn’t wait to try them out as Salomon have a great reputation and many people swear by them for BMF classes. The Salomon Sense Mantra is part of their door to trail range, has a reduced heel toe drop and is described as a ‘Light weight training shoe for midfoot strikers who want natural motion, protection and neutral cushioning for high mileage training.’

They arrived, I put them straight on to potter about indoors and was a bit deflated. My first impression was that they felt very straight, stiff and inflexible and the quick pull lace system was hard to get a good heel fit so the overall impression was that I was wearing a lot of shoe. I didn’t run in them straight away and put them to one side for another day.  Meanwhile my cheeky son borrowed them over the weekend and suggested they were great for him!  When I tried them on again after this they felt much more flexible and foot hugging so I lent them to him to wear-in for me before I ran in them.

I found them more and more flexible and comfortable with wear, the 6mm drop is ideal for me and felt natural. Once worn in I also found I could get a better fit with the lacing. They are lightweight with a roomy toe box and very stable, I tested them doing single leg squats and had no ankle wobble at all! I ran on road and a bit of ‘trail’ within the park, they felt light and comfortable and had good grip on road, path and grass. I need to take them for a run somewhere a little more off-road than the park, their toe protection and stability would make them a great choice for running more challenging stony conditions.

Some running shoes feel great at the first try-on and later disappoint after weeks of running. The Sense Mantra feels better with each wear. I think by the time my son outgrows these shoes, they will be worn-in and about perfect.

This Thursday, half way around my second mile repeat at run club, I turned the corner into the wind, and thought something like ”this is blooming hard work” and “wouldn’t it be nice to go for a nice easy long SLOW run on a warm evening instead!”

My calves and achillies are aching and definitely telling me to ease off all the high intensity stuff and add back a few easy paced runs.  I’ve also found myself adding songs to my iPod shuffle because I thought they’d be great to listen to out on a long run.

Looks like I have invented my cure.  Just as well because I have entered Brighton Marathon 2014.

‘Frustrated by that nagging injury that’s stopping you exercising? Well, it could all be down to your running style, the way your feet hit the ground, or as simple as a tight hip flexor.’

We started by talking about my running, previous injuries, current niggles and discussed hip flexors,  glutes and ITBs, stretching and foam rolling.  Julia observed me standing and doing single leg calf raises and squats checking my balance and hip stability. I generally have tight calves and achilles, because I midfoot strike, and we discussed the need to strengthen my calves and achilles by doing these exercises regularly.  She examined my legs, particularly the side of my left calf and knee which I had pain and cramp in on my recent race and answered my questions about the proper use of heat or ice in recovery.  Julia advised me to engage my leg and glute muscles before exercise by doing squats, lunges or a bridge with good posture.  This will fire the right muscles for running and promote good form when running.

I was then observed running on the treadmill.  Some of the feedback for improving my form is,

• Work on a ‘parallel foot strike’ (as if running on tram lines) as I tend to run as if on a tightrope and this movement of my legs across my body can put strain on the ITB.
• Slightly increase my stride length so my foot hits the ground at a good angle.
• Keep my shoulders down and arm movements back and forwards and not across the body twisting my torso.
• Be more aware of my left side as my right leg leads. When I concentrated on my left leg my running did become smoother and more efficient.
• Making sure I ’kick up’ my legs a bit more behind me to gain momentum for the forward stride so I don’t rely on my hip flexors to propel my legs forward.

I’ve also come away with a mental list of  key exercises and stretches to support my running, some like squats, lunges, calf raises that I know I should to be doing.  In addition the bridge for glutes and hip flexors, with a ball between my knees to keep hips knees and feet in line and to roll down from the bridge vertebrae by vertebrae to release tension in my back.

A very useful, informative, fact packed session from a friendly, professional physio practice with lots of running and sports expertise.  Some new information gained as well as useful reinforcement and reminders of things I should do for strong injury free running.

Hopefully I won’t be in need of physiotherapy for running injuries too soon but if I do I know who to call.

The first half (and lap one of the two lap course).

I started a little fast but then, although slowing with the increasing heat, was working well to maintain an overall average pace below 8.50. I found the course convoluted and a little dull. Much of it was on a cycle track the Greenway. This was the part I liked least. It wasn’t very green, all I remember is concrete and discarded water bottles. We started in the middle and did an ‘out and back’ in each direction with runners going both ways next to each other on the narrow course. At one end there was an extra out and back on a bit of dual carriageway (right next to a queue of buses and cars) and under a flyover.

Back to West Ham Park and on to the second lap.

Can’t I just take the 10K finish funnel and call it a day? I can’t face running that over again. My mind is weakening and I’m sure I’m not feeling at all great. Is there anyone else running this race feeling the same? Fancy a trip to the pub instead?

But I had got up at 6am and travelled across London. I had to finish what I’d started and get the damn medal. If I left it as unfinished business I’d have to come back and do it again. That would be far worse than a second lap! I forced myself on but once the mind has lost its determination, holding pace is impossible and all the niggles surface. I stopped looking at my watch, it was hot and I was thirsty but drinking water made my stomach ache and my left calf and knee were cramping badly. I dragged myself to the end and for the first time ever didn’t raise a little sprint to the finish.

The race, organised by the Tessa Sanderson foundation had some organisational issues. Most were due to the increased scale of the new Half Marathon this year. We queued for 30 mins to put our bags into the baggage drop and then more than 30 mins to retrieve them. The Marshalls were friendly and willing but it was obvious that those manning some of the water stations had no experience of what works and what doesn’t. A little briefing could have made a big difference.

On balance I had a bad day which I contributed to myself. I was probably too optimistic in my starting pace for the warmest day in over 6 months and for my recent training. In hindsight I wore the wrong shoes which had made the outside of my knee and calf a little tight when I wore them over Easter so it’s not surprising I suffered over 13 miles. I also got my hydration and fuelling wrong for the hot day.

On the day there just wasn’t the atmosphere or environment to help me push through regardless. I won’t be back for another run of this race, mainly because I didn’t enjoy the course, but I suppose I’m glad I tried it once.

I am full of admiration for everyone who has made it through marathon training this winter. The weather has been foul and the cold has certainly contributed to some of my niggles.  How anyone finished a 20(+) mile run in the sleet this March with the added wind chill is amazing.  I didn’t even manage to get out for one lap of my 20 mile race let alone 5!

I am a little envious of everyone’s successes so far and that wonderful feeling of achievement that many friends will get when they complete their marathons over the next few weeks. It all takes hard work and putting the hours in on long runs. It was trying to fast forward and catch up my long run distance after injury that made me admit I was over doing it and postpone my marathon number 2.

I am tempted looking at other marathons later this year or for next and still hold ambitions of improving my marathon time but I think too much about the ‘whens’ and ‘ifs’ of the training and best timings with other commitments.

So my thoughts always come back to long runs and I have to admit that I just don’t like doing them. I can’t help but think that maybe if I liked them a little more I might not have been so quick to drop out of my marathon training.  I am happy to run 8 or 10 miles (and race a half marathon) but over that and I get a bit of a mental block and dread them before I start.  It was at the 12 mile point (or maybe it’s the magic 2 hour curfew) of a long run when I admitted to myself I was bored, cold and fed up and probably trying to push myself to hard too soon after injury (so got on a bus) and made my decision.

I then had a bit of a running slump week.  I cross trained and went to BMF where the runs are short before picking myself up with thoughts of shorter races.  I did manage to force myself out for a long run last weekend because the odd long run is still a necessary evil for half marathon training.  However even with a pre planned 12 mile route my legs somehow brought me home after 10 miles!  I dragged out another mile looping the block before I had enough muscle aches and pains to justify calling it a day.

Fortunately my recent saviour of my running mojo has been BMF run club.  I’m lucky that BMF Hyde Park is one of the BMF parks that holds a run club for members.  I’ve meant to go ever since I’ve been a member and after 6 or 7 years I finally ran out of excuses! (Dark won’t kill me and being home at 7pm for dinner and bed time for my sons, now 16 and 14, isn’t an issue anymore.)   There I have really enjoyed running some fast intervals.

It’s hard to describe the buzz I get from it which I don’t get from long runs.  I know it’s going to be hard work beforehand but don’t get that feeling of dread.  It’s amazing how you can blast out a km or more at best effort, thinking you’re ‘all-in’ but after 90 seconds recovery bounce off to do it all over again, and again. Running in the dark doesn’t bother me and it’s great to be running at my pace but within a group.  Fortunately both times I have found myself well placed mid-pack where there is the challenge to chase the front-runners and comfort of not being at the back.

The tired feeling after speed intervals is better too!  I sleep so well afer a tough speed session and my muscles feel happily tired rather than being painful and stiff after long runs.  Speed is giving me a spring in my step.  It’s great to find some pace again and my legs are feeling lighter now that I am leaving the slow shuffling heavy legged long slow runs behind me.

Good luck and well done to everyone who has or is about to run a marathon in the next few weeks.  If like me it’s not happening for you either this time, our time will/may come!  Or maybe as with many things in life, each to their own, embrace our differences and maybe admit we are more suited to other distances.

The second Easter race from Ryde Harriers on Easter Monday was the West Wight 3 Hills. I expected the race to be the more challenging of the two however because I was mentally prepared for it I actually found it easier in a ‘this is tough but I’m still doing it’ sort of way and was relieved to have hills and not the leg sapping ankle-deep mud.

The first two miles were a small loop up a hill and back into Freshwater, lulling me into a ‘I can do these hills’ state of mind. If only I knew! From there the course began to climb, and climb. At first on small country roads, then out onto footpaths and Headon Warren. We climbed up and up and eventually I walked (I realised I was faster walking than a few runners around me) where I could admire the view back over the Solent to Hurst Castle. Towards the top I tore myself away from the view and got running again on sandy trails through the gorse brining us out right above the Needles park, its cable car and a view of Alumn Bay and the Needles before we dropped down to road level.

I could then see a line of runners up to the downs in the near distance in front of me climbing up a pretty much vertical bank. There were actually footsteps worn into the grass almost like steps up the bank and at the steepest point I resorted to four-wheel drive. Thanks to all those bunny hops, bear crawls and squats recently my legs only felt like jelly by the top rather than being actually turned to jelly.

Once I regained my composure we ran across the downs battered by the cold wind and on to the last climb up Tennyson Down to the Tennyson monument. At this stage all I could see was cloud and grass as we were above everything else and thought that maybe I should recite a bit of Tennyson poetry if I could remember (knew) any.

Then came the best bit with a fast decent from the top of the downs into Freshwater bay before the last mile or so home. It wasn’t too steep and on nice soft grass so I stopped myself from holding back and went for it passing a few people on the way down and seeing my garmin show a decent bit of pace similar to some of my best interval miles.

Another small, well organised friendly race with 110 finishers. Possibly one of the most challenging races I’ve run and certainly the most scenic. I am surprised that more people haven’t found these two great multi terrain Easter races which at 7 and (just under) 8 miles can give you a couple of shiny new PBs and not affect your 10K/10mile/HM stats. They are certainly worth combining with an Easter break on the Island. Ryde Harriers put on a very good race and the Isle of Wight supplies some stunning scenery.

7.82 miles in 1.16.01. Elevation 820ft gain… 784ft loss. (garmin stats here)

Yesterday I ran the first of the two Easter races organised by Ryde Harriers here on the Isle of Wight. It’s described as a multi terrain race and I expected that the off-road bits would probably be mainly on cycle paths and hard trails. However we were warned at the start to expect ‘everything and anything’ from marshes to mud plus fallen trees across the path. They were right. At this stage I regretted forgetting to put on my trail shoes and wondered how much grip my adizero adios would have in the mud, although I felt more sorry for the man standing next to me in brand new bright white running shoes.

The race starts from a small huddle in the middle of a road at the edge of Newport then heads out under an underpass into a dull housing estate before cutting through an alley over a stile up into a muddy field. Someone in front of me didn’t take the ‘hope you’ve got your shoe laces done up well’ seriously as he was digging his shoe out of the ankle deep mud by mile 2. From there it was on up through a farm out onto open grassy fields (marsh) with some great views back across the Solent before we climbed a serious of stiles leading us into the woods and muddy tracks where we found the fallen tree we’d been warned about.

My shoes were surprisingly ok in the mud as long as I used the slip sliding as forward movement. At least they were light for tip-toeing across the boggy sections and picking out the dryer patches along the edge of the ruts and puddles. They also didn’t pick up a load of mud on the bottom to weigh me down which my trail shoes often do.

Then on, the race had a good variety of hard trails, small country roads, footpaths and pavement, undulating with some sharp ups and one nice long downhill. A cut right through the woods at Firestone Copse reminded me of Thunder Run and just when my feet were drying out we were treated to more churned up mud on a grassy downhill before a short killer climb to the last few hundred metres towards the finish.

A small friendly race, with 87 finishers. I was 12th out of 23 women and 5th in my age category! (ok so there were only 6 of us). Well organised with chip timing on race numbers (which to keep down costs are given back and re-used). It was very well marshalled with encouragement and directions at all the important junctions and stopping the traffic at road crossings plus a half way water station and a jelly baby from the marshal who sent us up a bank into the woods. No medal but we did get the useful yellow kit bag as a memento.

All in all a challenging (made more so because of wet conditions in the past few months), varied, fun (if you like running around the woods in the mud) small and friendly multi terrain race with some good scenery. Definitely worth a go if you are visiting IOW for Easter and at 7 miles it can give you a shiny new pb

7.09 miles in 67.21. Elevation, 516ft gain… 363ft loss

We joined their Royal London Parks and Palaces Tour starting at St James’s Park tube station and took in 4 Royal Parks, Horse Guards for the changing of the guard, The Mall, Buckingham Palace, Serpentine, Princess Diana Memorial fountain and the Albert Memorial to name a few and finished in front of Kensington Palace. The run was about 4 miles (7K) and run at an easy chatting pace with plenty of stops to discuss the landmarks along the way and allow runners at the back of the group to catch up. We were led by Amy an experienced runner and as we found out at the end pretty quick (as in elite start) marathon runner.

This tour is a great one for visitors to London but possibly not the most exciting of their tours for me because Hyde Park and Kensington Gardens are where I spend many an hour running or at BMF classes. However our guide was very knowledgeable and told us about landmarks, statues, monuments and the Royal Parks so I actually found out a few new things about my running neighbourhood.

City Jogging Tours also have tours of Riverside London, Iconic London landmarks, Primrose Hill and Regents Canal, Maritime London and Hampstead Heath. They vary from 7 to 10K, for recreational runners or gentle jogs as scheduled group tours or bespoke tours.

Definitely a great way of combining sightseeing with a running workout for visitors to London and great fun for Londoners too.

New balance also kindly sent us all a pair of one of their new models of running shoes. I received a pair of their new cushioned model, 1080v3.

I have to admit that these are the first pair of New Balance running shoes I’ve ever tried. They are soft and cushioned, without being too spongy with a very plush heel counter.  I am impressed how lightweight they are and that New Balance has lowered the heel a bit. They were great straight out of the box for the tour plus a few miles home. I haven’t run in them much more since seeing as they are pretty and white and I would like to have one pair of running shoes which are not caked in mud, but they will join my shoe rotation this summer. I think they will be a great warm weather long distance road shoe.