Bike Run Brick x 3

Oh haiii!


(Me post shower, post meal but pre everything grooming / beautifying! This one is for you, Corey! Ha! I do solemnly swear to post more pictures! You have my word! Along with the everyday pictures, a few gems such as this one will get sneaked in from time to time, of course…


What? Totally normal! Ha! – Photo credit to the, oh so talented, Rory!)

Anyhoo, I woke up today feeling all chirpy and confident after yesterdays ride so, being the masochist that I am, I decided on a godawful lung-buster of a lovely little brick session for my workout of the day.

  1. 10 mins bike
  2. 1 mile run
  3. 10 mins bike
  4. 1 mile run
  5. 10 mins bike
  6. 1 mile run

I set my bike up on the turbo and then ran a little mile loop from my front door. I’ve used the same loop a few times so I know that it’s exactly a mile which was handy as I couldn’t figure out how to (quickly) switch my garmin from indoors to outdoors whilst keeping it on auto multisport mode. I also wanted to keep it as ‘race’ like as possible so didn’t want to hang around waving my wrist in the air trying to get a signal!

I was aiming for my run splits to look something like 7:40 / 7:30 / 7:20 so I’m pretty chuffed with how I actually did;


So, from right to left… 7:21 / 7:23 / 7:09

I would have loved negative splits all the way through but as long as I’m faster at the end than I am at the beginning, then I’m a happy, happy camper! 🙂

I realise that it’s saying that I ran 0.00 miles but I can assure you I ran whole miles! I made sure I ‘lapped’ it at exactly the same points so it should be pretty accurate! I started with a 15:05 (I must have been daydreaming with those extra 5 seconds!) minute warm up on the bike + a few dynamic stretches. Then the main body of the workout took me 57 minutes and 36 seconds, according to my garmin. A breakdown of the whole thing, looks like this;


(Minor niggle – Any Garmin Connect users out there that know how to merge activities? It would be nice to see all the data together, as one whole workout.)

Oooh I also walked up and down my street after that third and final run, to cool down. I then finished with some stretching, my usual ice bath and a slap up dinner of homemade lasagna, 1/2 a sweet potato and loads of steamed kale & carrots topped with way too much (sorry I’m not sorry!) goats cheese!

photo 2

And now I’m sat feeling pretty content, getting through some work ready for uni tomorrow…

How did you get your sweat on today? Anyone out there a fan of brick workouts?

Lots of love, Hayley

I want to ride my bicycle…

… and finally I CAN!


But, before I get started, first a little update on the cankle situation… it is FINALLY back to normal, still pretty bruised but at least it’s not swelling up every time I break into any pace other than walking! I know that it could have been much worse but I have to admit I have spent much of the past couple of weeks, frustrated. Just before disaster struck, I felt great! Super fast! Super fit! Super motivated! So suddenly having to stop and watch it all run down the drain was annoying. I rested completely for 3 days, I iced and compressed like an obsessive mofo and most difficult of all… tried to be patient. It felt pretty good again so I did a little brick – 2 miles run // 20 mins on bike (on turbo) // 0.5 mile run. It went well but lo and behold the next day I was in pain again. I took the next day off and then the day after that I went out and did 15 miles on the bike… it swelled up again. I took another rest day and waited and then did a quick 5km tempo run… it swelled up again. So, after all these false starts, I erred on the side of caution and took another 3 whole rest days, I felt fine by the 2nd but took a 3rd, just to make sure! FINALLY today I managed a long(ish) ride of 2 hours 40 and have no noticeable swelling! Woo hooo! I did have an ice bath post ride, which may have helped and I am currently sat in my super duper skins compression leggings but more than that I think it really is, finally, mended! BALLER!! This makes me pretty happy as I know that I still have a few weeks before my race in which to build up my form and confidence again. Bollocks to those who say you can’t make a difference in a fortnight! I know I can get myself feeling tip top in 2 weeks and possibly (hopefully) shave a little off my pace as well! 😉

So, todays ride… It wasn’t the fastest due to the torrential rain and side winds that I battled most of the way around BUT I am really happy that I got it done and am just generally thankful that I have the ways and means of being able to head out on a bike and ride for almost 3 hours, I hope I never take it for granted because it’s pretty cool!

Also I only recently realised that I live super close to Epping Forrest, like 8 miles away! How awesome is that?! I am already dreaming up loads of winter trail runs so get ready girls! 😉

Anyhoo I headed out a little later than planned after eating my usual porridge with peanut butter and honey! Breakfast of champions, I tell you! It was raining but only slightly, I suppose I should have known it was only going to get worse but due to being an eternal optimist, I chose to ignore the BBC weather forecast (that I pointlessly checked before leaving). So I set off and it wasn’t so bad but not even an hour in and it was just tipping down! It wasn’t cold, thank god, but I was literally soaked through… (on that note is there such a thing as a waterproof cover for foot / pedal?! If not then there bloody well should be! Maybe I should make my own… and then make millions… and the whole idea will have come from having soggy feet! How glamorous! Ha!) I took shelter for a few minutes at a little roadside cafe, this only made me more aware of just how wet I was so next time I shall just keep going! Lesson learnt!

(At least it was pretty!)

photo 1

As for ride nutrition / hydration, I had my camelbak which was filled with almost 2.0 litres water + cis electrolyte sachet x 2. I also had a couple of nakd bars and a homemade chocolate protein ball (recipe adapted from one of my favourite ball recipes created by the lovely Gina!) I made sure I ate something pretty much on the hour and then I inhaled the protein ball as soon as I got in.

Post ride went something like this – throw EVERYTHING in the washing machine as soon as I get in through the door. Hot shower (stop smelling like wet dog, brilliant!). Start running the bath, ready for icing. Make a cup of tea to help me through said icing. Sit in bath for 10 minutes clutching cup of tea. One final hot shower. Put ALL the compression clothes on.

(Skins, I heart you!)

photo 2

Then FINALLY, make the biggest, tastiest egg scramble known to man.

photo 3

Inhale it. The end.

In the mix was;

  • 2 Eggs
  • Mushrooms
  • Spinach
  • Mixed sprouted seeds
  • Mixed seeds
  • Avocado
  • Walnuts
  • Goats cheese
  • Wholewheat pitta

It feels like such a luxury, having the whole day to train, relax, get schoolwork done etc so I took full advantage of being sat in the same place for more than a minute and skyped Corey for a long overdue catch up which was, as always, awesome!!

Now, It’s time for some seeeeerious study time. So much to do and I’m determined to get cracking so that I’m ahead, or at least not behind! Wish me luck!

Lots of love, Hayley

I’m ready to tell my story….


It may have taken three weeks to get to this point but I’m ready to fill you all in on how my first Aquathlon went.

Arriving at the pool at 7am I had to quickly remind myself that this was in fact voluntary and no one would be holding me at gun point when I reached the start line. This is what cool people do for fun?!

Nothing screams amateur like walking back from the transition area in bare feet; fortunately Anna was on hand to shuttle me in the right direction and after my 5th and final wee stop I was ready to go home!

At the edge of the pool I stood staring at 2 pretty tasty bums whilst singing Akuna Matata and I meant business! As soon as I got the all clear to go I knew my 30mins+ of torture had begun. My swim was over before I knew it (NOT that I’m that fast) but I did feel strong and catching up with the guy ahead was motivation to go on!

Transition when walking and standing went smoothly-talcum powder and elastic laces made it seamless. But when my foot chip met the ‘transition to run’ board it quickly descended into horror, shock and sheer panic. My legs felt like I’d been in a coma for the past month and were refusing to co-operate. My mouth was wide open, yet no oxygen was getting to my lungs. Glancing at my watch and seeing 8:03 min mile, I knew I was in trouble!

Eventually with gangs of men/torpedoes storming passed me I managed to pick up the pace slightly. Normally I HATE running laps but in actual fact hearing the screeches of support from the Iron Maidens and my family propelled me into picking up my feet (ever so slightly) faster during each lap.  I couldn’t have done it without you all so THANK YOU! I especially couldn’t have finished without you all and I mean this literally. At the end of my race my brain was in shutdown and despite the large banner saying ‘FINISH’ I ran the wrong way! Hearing you all guide me to the finish was a great way to end the pain.

I’m certainly not proclaiming any real victory but my first one is done and I’m alive. 12th senior girl overall will dindangdo! Big shout out to Anna who came 8th 🙂

If anything, it has given me the kick I needed to change my training. Long are the days of steady 16 mile runs around London-now it’s all about short sharp tempo runs. After hitting the deck doing 8x400m flat out on Thurs morning, I know I’ve got a long way to go but I have a clearer path of how I’m going to get there.

I’m handing over the baton to Hayley now-she’s next to represent the Iron Maidens in her debut Duathlon on 10/11. We all know she will STORM it!!

Love N xx



(Ohhh yeaahh… between the pj’s, compression socks and Clinical Biochemistry, things get prettty hot around here on Thursday nights…)

Why is it always that, as soon as you feel like you’re super fit & training is going brilliantly blah blah blah… you get injured? Is it the Universe restoring some kind of athletic balance?! Showing you that you are in fact, all too human and that you’d better not get too cocky ’cause she can wallop you on the beehind any damn time she likes! Well, whatever it is, it sucks! I’m sat here with (what I’m praying is just) a twisted (c)ankle, feeling a little sorry for myself. Only a little, mind! I know it could be much, much worse…

My mantra is RICE – Rest , Ice, Compress & Elevate and I’m using this downtime to get ahead with school work! School started a week or so back and jeeeeeeesus is it hardcore! I think all of us Maidens are feeling somewhat overwhelmed, getting a look at our coursework deadline / exam calendar for the next 3 months didn’t help much either! But, becoming a Dietitian is something that we are all passionate about and it was definitely a slog just to claim one of the few, much coveted spots on the degree in the first place, so you can bet your ass that we are all working extremely hard to get the best out of it!

In other news I have been reading up on running and it seems that all roads point towards a more ‘barefoot’ style making you more efficient and much less injury prone! So, I am taking baby steps, as my calves tend to give me trouble at the best of times, and have purchased my first pair of Nike Frees…


Initial verdict is that I LOVE them! The 5.0’s are like a midway point between my current super supportive Brooks and something, well something completely barefoot! This goes against the very fibre of my being, not throwing myself wholeheartedly into something (barefoot running, in this case) and yet I know that making small adjustments to gait / style etc over a longer period of time is a much better and healthier way of doing things! Yes, it would appear I’m learning… 😉

Anyhoo I am officially pooped so I’m going to say good night! I will be back at some point very soon with a guest post from a super lovely & inspirational friend of mind!

Please send me happy, healing thoughts! Let’s hope that I wake up tomorrow with a magically healed ankle! It could happen, right?!

Lots of love, Hayley

Running back on schedule!



So, it’s about time I gave a little update on what exactly I’ve been up to. The truth is, in terms of training….not too much! The summer tore past in a flurry of having to work full-time (gah!), lazy sunny days, a quick holiday and catching up with friends/family. To be honest, training took a back seat and to be even more honest, it was kind of nice to relax up a little! I have of course been running as usual (keeps me sane) alongside HIIT workouts at home, biking, kettlebell circuits and other bits and bobs. But I just haven’t been pushing myself or attempting anything new. Which soon signals a kind of ‘exercise comfort zone’…somewhere I’d rather not be!

New challenges and fresh ideas usually mean I stay motivated and excited about training. So it’s well and truly the time to get back on track. I’ve got a training challenge on the horizon; to achieve a new PB at Silverstone Half-Marathon next March. I’m not going to ‘announce’ what time I’m aiming for just yet, but I want it to be as quick as is realistic for me! I will be mixing up my usual distances with plenty of tempo and hill runs in order to get my speed up!

The start of a new semester at University means more opportunities to train with Hayley and Annina and we’re planning on lots of Insanity workouts to boost all of our training goals. These fierce, interval-based workouts do push me and however much I resent burpees at the time, I feel a massive difference in my running endurance.

A few dietary bad habits appeared to creep in over the summer holidays too, which has left me feeling a tad sluggish and heavy. I definitely became way too accustomed to daily ice-creams and eating late night plates of pasta. So I’m reassessing my food choices and making tweaks here and there in the hope of just leaning up a little. Never a diet, just a little clean-up!

We’ve all been suffering with various twinges, aches and pains from training and I’m determined to be more savvy about injury prevention. I can deal with DOMS, but searing pain from IT band issues is something I want to knock on the head. Plenty more stretching sessions, yoga, Pilates and foam rolling should sort me out hopefully.

I’ll be checking in with training progress and some food updates very soon, until then have a great week!

Love, Sarah x