City2Surf - Here we come!

 
runthatcity.jpg

So the big race day is just around the corner now and all that training will pay off on Sunday! Wishing our runners taking part the very best of luck, here are our top three tips for success!

1. Now's the time to relax but get organised...

Take it easy for Sunday at this stage, no need for any more runs in the countdown. It's time to relax and get your body and mind set to go. Have a plan for Sunday and know when and how you are getting there, define a meeting point and get your gear laid out and ready to go. The Yoga "legs up the wall" pose is really beneficial for many reasons and will really aid relaxation and a good night's sleep, it's worth incorporating into your pre- and post race routine. 

 Yoga "legs up the wall" pose

Yoga "legs up the wall" pose

2. Do things the way you've done them up to now...

Stick to the routine that's served you up to now during your training. Wear the shoes, socks and training gear that you've been used to wearing and eat foods that you know work for you. Now is not the time to change things up. Do focus on what you eat through the weekend and ensure to pre-hydrate. It's going to be an early start on Sunday so what you do on Saturday will set you up for the race. On Sunday morning eat something light a couple of hours before starting, perhaps porrdige or a banana. Stop drinking about 45 minutes before starting and do get in that pre race toilet call.

3. Envison the finish line...

Set yourself up mentally for the race and think through the stages and what you want to achieve. It will be important to pace yourself so start out balanced with the vision to finish strong. We agree with Time Out on the advice around hills and we know they call the City2Surf one a heartbreaker but don't let it break you:

Make the most of running downhill, by stretching your legs and lean slightly down hill to allow gravity to help you. When you hit an uphill battle, pump your arms and lean slightly into the hill to generate some forward momentum. Whatever you do, keep going. Once you start walking or stop completely, it's much harder to start running again."
 If you've set yourself a time goal, here's a useful guideline for miletones along the course.

If you've set yourself a time goal, here's a useful guideline for miletones along the course.

Last but not least remember to smile! It will make you stand taller and get you through. And when envisioning that finish line envision the bubbles, of the sparkling variey of course! Best of luck!

celebrationbubbles

SYDNEY RUNNING EVENTS IN JULY 2015

 

Sydney Harbour 10km

Date: Sunday, July 12th

Distance: 5km, 10km

Fees: $45-$70 - children under five are free

Location: The Rocks

Don’t let the name of this race fool you. There is the opportunity to complete a 5km race. Families are welcome too. The course starts and finishes at The Rocks. Enjoy the beautiful Sydney Harbour views as you race around Barangaroo and Darling Harbour. After your run, head  to the Rocks Markets up the road, or treat yourself to a tasty treat at one of Sydney's most prized restaurants and cafes.

Sutherland to Surf

Date: Sunday, July 19th  

Distance: 11km

Fee: $15-60 - family passes available.

Location: Sutherland

Can’t be bothered to deal with the crowds of the City to Surf? Why not give the Sutherland to Surf a try. This family-friendly event also caters to walkers and competitive wheelchair racers.  

Roseville Chase Rotary Fun Run

Date: Sunday, July 26th

Distance: 5km, 10km

Fee: $18-$90

Location: Castle Cove Park, Holly St, Castle Cove

Run along the bush-lined streets of Castle Cove with great views of Middle Harbour. This community event welcomes families as well as serious competitive runners. It’s also a great opportunity to practise your racing before the City to Surf.

Four Home Remedies for Sore Muscles

 
 DIY Muscle Rub from  Mommypotamus

DIY Muscle Rub from Mommypotamus

Too busy to book in for a massage? Our resident nutritionist Virginnia Thomas from Nourishing Pantry gives us four home remedies for dealing with sore muscles.

1. Epsom Salt Bath Soak

You can pick up some epsom salt from any health store. Add a cup in a warm bath and soak for 15 minutes. I like to add my favourite essential oil for a really special soak … assuming the kids aren't banging on the door.

2. Add magnesium to your diet

You can increase magnesium from foods such as molasses, pumpkin seeds (pepitas), spinach, Swiss chard, cocoa powder yep, good quality chocolate has magnesium, black beans, flaxseeds, sesame seeds, sunflower seeds, almonds and cashews.

3. Get the right vitamins

Omega 3 from fish or fish oil supplements can help to reduce inflammation. Vitamin C is involved in collagen production so essential for healthy muscles. Vitamin E helps reduce the oxidative stress caused by exercise so after a workout snack on a small handful of almonds (six to nine pieces), some almond milk (unsweetened), sunflower seeds or even avocado splashed with olive oil and a sprinkle of salt (also essential). This is because Sodium Chloride (salt) helps maintain normal blood pressure. It also helps with muscle contraction and helps cells to absorb water and nutrients by transporting them across the cell membrane.

4. DIY self-massage

Massage the area gently with your favourite oil. Coconut oil is all the rage at the moment.

Remember if it is more than just a post exercise, “healthy” sore get it checked out at iMove Physiotherapy

DIY massage cream recipes

Blogger Mommy Potamus shares her DIY warming rub recipe for sore muscles that includes eucalyptus oil and cayenne pepper

Blog One Good Thing About Jillee has a recipe for muscle repair that the writer uses on her teenage son with a skeletal disorder

Do you have any home remedies for sore muscles? Let us know in the comments below.

 

Sydney Running Events in June 2015

 
 Run Leader Emma Salkild speeding to the finish line at the MS Fun Race in May

Run Leader Emma Salkild speeding to the finish line at the MS Fun Race in May

Barnardos Beach Bolt 

Date: Saturday, June 14th

Distance: 1.61km

Fees: $10-$40 - family passes available

Location: Coogee Beach

Be more beach run than beach bum in Sydney’s only 1-mile race. All proceeds go to Barnardos Australia to raise awareness and funds for the important work that Barnardos undertakes for child protection. Register a team or as an individual and help outrun child abuse.

Neuroblastoma Run 2 Cure 

Date: Saturday, June 14th

Distance: 1km, 3km, 5km, 10km

Fees: $6-$70 - family passes available. Children under five are free

Location: The Domain and Botanical Gardens

You and the family can fight neuroblastoma - the number one cause of cancer deaths in children under five. The family fun day activities include face painting, kindy farm, pony rides, jumping castles plus, Little Kickers soccer and a Fun Cricket area for children 10 and under. Except for the 10-kilometre, all the courses are pram friendly.

Cooks River Run 

Date: Saturday, June 21st

Distance: 2km, 5km, 10km

Fees: $15-$40 - $5 of all fees go to Bowel Cancer Australia

Location: Cooks River, Freshwater Park, Strathfield

The Cooks River Fun Run is back for its sixth year. This flat, scenic course is a great opportunity to test your fitness in the lead up to some of Sydney’s biggest races or enjoy an active morning with family and friends. In a new addition to the event, team up with a partner and enter a 10 kilometre relay.

City Mile Dash 

Date: Friday, June 26th

Distance: 1.6km

Fees: $39-$50

Location: Bangaroo Point Headland Park

Be one of the first to run through Sydney’s newly created Barangaroo Point Headland Park. Also, this lunchtime 1-mile corporate run is the perfect opportunity to challenge your colleagues or the boss and settle corporate rivalries, while raising funds to help beat cancer.

 

Running is a Privilege

 

Here at Boobs on the Run we know the running journey isn’t necessarily going to be straightforward. It can be a long, hard slog putting one foot in front of the other and there may be times it feels like one step forward and two steps back. You may want to give it up. And if you do, don’t worry, we’ve all been there.

So what are some of the things we can do when it all feels like too much? We’ve spoken before about how to stay accountable to help make running a routine. But what about feeling grateful?  

Running is a privilege. More than likely there is someone in your life who can’t run maybe your best friend has an arthritic hip or your brother broke his knee in a snowboarding accident. There are so many people out there who are young and fit but have been told by a doctor they can never ever run again for a variety of reasons.

Why be grateful? Late American Author William Arthur Boyd says,

Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.”  

And spiritual author Eckhart Tolle wrote,

Acknowledging the good that you already have in your life is the foundation for all abundance.”

When that negative self-talk starts up about how running is too hard or you are too slow or not fit enough, take a moment to change that dialogue. Be mindful and think, “I’m lucky to be running.” It might just help you get out the door.

Our friends at iMove Physiotherapy also talk about running as a privilege, although in a slightly different way. “Running is a privilege,” says co-owner of iMove, Michael Rizk. “You can’t just run without consequence. Running is natural but it’s natural in an optimum body. If you’re sitting at a desk for eight hours a day or just given birth and then go run on concrete four times a week, there’s going to be a consequence.”

Michael is a physiotherapist who specialises in runners. He urges everyone to prioritise strength training and make sure to get any niggles checked out by a healthcare professional. “At iMove our passion is running,” he continues. “We love helping runners to achieve their goals. However, we end up seeing people way too late after an injury has set in.”

It’s usually at this stage when Michael explains to his injured patient about why running is a privilege. He then creates a program that can be accessed on a mobile app that includes five to ten minutes of foam rolling, strength work and specific exercises. “We encourage everyone to get in before or very early in their running journey for one or two consults so we can identify the specifics of your running body and what we can do to prevent the dreaded niggles."

So the next time you got for a run, no matter your speed or distance, think grateful thoughts. You’ll feel better for it.

Further Reading

iMove’s video on Running is a Privilege:

Mind Body Green article You've Heard Gratitude Is Good For You. Here's What Science Says”

News Discovery article “Does Gratitude bring you happiness?”

 

 


 

How to Relieve Aching Arches

A common problem we see at Boobs on the Run is people with aching arches in their feet. Chris Gilchrist from Unwind Chiropractic spoke to running coach Mel Warman about how to relieve pressure in the arches by using a squash ball.

For those who can’t watch the video right now, Chris uses a squash ball because it’s the perfect shape to get into the arch to reshape the bone.

“The human foot has three arches,” he says. “Any stress in these arches both before and during running can create stress in other areas of the body too. Reducing that stress can make a difference to the energy and bounce in your step and could also aid in recovery.”  

We’ve also seen members with blisters in their arches. Mel Warman also suggests considering the type of socks we wear. “I would highly recommend getting socks that have the left and right fitting,” she explains. “They need to be more fitted and padded around the arch. Basically any sock with the extra layer around your arch will help support your foot.”

You can find running socks at Running Science in Rozelle or try the Nike shop at Birkenhead point.

Do you have queries about any other running aches or pains? Let us know in the comments below.

 

The Mother's Day Classic

 
Mothers-Day-Classic-Sydney

Last Sunday was the Mother’s Day Classic, a fun run in the Domain that raises money for breast cancer research. Overall the event raised more than $25 million. The Boobs on the Run team raised $1,975 - and 175 more than our goal. It was also the first time we had Boobs on the Run t-shirts and everyone looked so spiffy we got a shout-out from Michelle Bridges.

We had a little table set up manned by our cheer squad    running coach Celeste and her daughter. We also had lots of post-run healthy treats, some of which were inspired by our nutritionist Virginnia Thomas from Nourishing Pantry – people made a gold donation which went towards our fundraising.

It was an important day for running coach Mel Warman in particular, who has tragically lost her mother and aunt to breast cancer.

Without a doubt, it was a memorable and special morning for everyone involved full of nostalgia and reflection for those affected by breast cancer but also with a good serving of pride and fun.

Here’s what some of our runners had to say:

Melanie Warman – running coach

It was really nice to have everyone in Boobs on the Run t-shirts and it was awesome when Michelle Bridges called us out on the start line.

The Keep Runners did an amazing job and wanted me to set a pace for a finish of 48-50 minutes. Karen, Nadia and Emma M came in under 48 and the rest under 50. Massive well done to all. I am very much looking forward to next year!

Aoiffe Gavin – running coach

It was such a great turnout and a very positive atmosphere. Last year we were seven running and this year more than twenty. Go speedy running coaches Allison and Bec on leading the team to the finish. Both did the race in either side of 46 mins! This was a first race for many and a first 8k and everyone was so strong.

Ingrid Johnson

It was the best Mother’s Day I’ve ever had. There were no presents my family supporting and cheering us on was the best Mother's Day present. Loved it and will definitely do it again next year! My nine-year-old son ran with us and he loved it. We'll have another recruit next year!

Deborah Wood

It was really nice having a group to meet at the start and someone to watch our bags I heard the queue for bag drop off was huge. I did the 8k run and I managed to run 6k continuous but had to do some walk/run for the last 2k.

Nadia van Houwelingen

Such a great start to Mother’s Day! Loved being part of a group. It was my first running race so I grabbed a few learning points. It’s a nice Mother’s Day tradition and I will bring the family next time.

Emma Makey

Yes, I’m also going to bring my family next year. I don't think I'll be having a Mother’s Day lie in for a few years to come.

Samantha Grace Lee

I was excited to run in this event. Doing it with so many lovely mums and for such a great cause was so rewarding. Personally I wanted to do it under 50 minutes and the official time said 49:34 so I’m a bit proud of that! I'll definitely be keen to do it next year.

Emma Salkild

I ran the 4km race with my sister, brother and nephew. I was so pleased they could meet my Boobs on the Run family. We were also surprised by how much fun we all had even my teenage nephew had a good time. So we are doing another family fun run later this month too.

Karen Debels

Had an awesome time running with fabulous ladies for a great cause. It was great to maintain the chatting pace and not to worry about the distance. Also felt absolutely proud to wear the Boobs on the Run shirt!

The funds raised in the Mother’s Day Classic have a huge impact on survival rates which have increased by 17% since the early 90s to 89%. The donations cover a range of National Breast Cancer Foundation research projects from enhanced detection, to improved treatment options, to support for the physical and emotional wellbeing of women with breast cancer.

If you would like to donate, fundraising is open until June 14th and Boobs on the Run has its own team Mothers Day Classic fundraising page

 

Balancing Motherhood and Running

 
 Linda and her daughter after a run

Linda and her daughter after a run

It’s Mothers Day this weekend. A few of us will celebrating by running in the Mother's Day Classic at the Domain. We have a Boobs on the Run team with partners and kids coming along to either join us or cheer us on. It’s sure to be a fun day out, but unfortunately not everything about running and motherhood is easy and enjoyable.

We spoke to some of the mums in Boobs on the Run about struggles they've encountered and any tips or advice on how to overcome them.

Get your kids involved

Blogger Linda Anderson from Mums on the Go would take her children for a play at the park and then afterwards her husband would drive the kids home so she could squeeze in a run. Unfortunately, she found the kids were always screaming and crying for her. Until she came up with a snazzy trick, “My four-year-old wanted to come for a run so I told her if she was dressed and had breakfast before I got home I would take her. We did a 630 metre ‘lap’ from our house. I tracked it on the app and everything for her. She was pretty happy when we got home.”

Breastfeeding while running

Justine Cameron is juggling breastfeeding with fitting in runs. “I time my runs around feeds,” she explains. “I run straight after and leave hubby to burp.”

If you are looking for a good sports bra that is breastfeeding compatible, the brand Moving Comfort have easy-to-use adjustable straps. You can pick one up from Running Science.

Ignore the mummy guilt and be a good role model

Emma Salkild sometimes feels guilty about her devotion to running. “There are times dishes are left in the sink or washing is not put away so I can run out the door. On one hand I know living a long healthy life is important, especially for my kids, but the guilt is there anyway. I also get very sensitive when non-exercising people ask me ‘How I find the time?’ It makes me feel like I should be baking cookies or making homemade play dough or something.”

For running leader Bec Wainscoat, prioritising running is a no-brainer. “For me, and thankfully my hubby also, it's really important for my kids to see us both running as part of our life. I feel really strongly that my kids see Mum run and know that exercise is something anyone can do.”

Do you have any tips or further thoughts? We'd love to hear them in the comments below.

 

Inspiring Runners. Loving Mothers

 
Inspiring Mothers - Inspirating runners

In the lead up to Mothers Day we wanted to admire three inspiring mums who run at an elite level.

Nova Peris

Mum to Jessica (25), Destiny (13) and Jack (11)

Nova Peris won an Olympic gold medal for Hockey in 1996 making her the first Aboriginal Australian to win an Olympic gold medal. In 2000 she switched to athletics and won gold medals in the 200 metre sprint and 4 x 100 metre relay in the Commonwealth Games. In 2013 she became the first indigenous Australian woman to be elected into federal parliament.

On motherhood: "I felt worthless because for so long [I was] a high achiever. And those highs were like a drug. It was euphoric in the sporting field. And then you're home: not that being a mother isn't an amazing thing, but you've got crying babies, demanding babies and sleepless nights. It was tough. I struggled with [the concept of permanent medication] for about a month. Then I woke up and thought, God, just get over it, deal with it. If this is the worst that could have happened: a lot of bad things have happened to a lot of other people."

On being a single mum with a toddler: “[Jessica]  was up in the stand. I'd just take food, take her little bike, take colouring-in books. And if I was training, if she needed to go to the toilet, if one of the Hockeyroo girls were close by, you know, they'd run off the field to take her to the toilet or the lady at reception at the sports institute would look after her. And I remember on Tuesday nights we'd have psychology meetings and Jessie would be sitting under the table colouring in.”

Cathy Freeman

Mum to daughter Ruby (3)

This former Australian sprinter is currently ranked as the sixth fastest woman of all time. She has won numerous gold medals at the Olympics for the 400 metres where her personal best is 48:63. She is a national treasure and was awarded Australian of the Year in 1998 and Medal of the Order of Australia in 2001. Since retiring in 2003 she has become involved in a huge range of charitable activities.  

On motherhood: “[It’s] amazing but hands down, it's the hardest thing I've ever done. It's way harder [than the Olympics], hand on heart … It's the pressure, the judgment. I feel such judgment but I think it's natural and normal to feel it because you care. It's not only from midwives but from my family and my mother and my aunts … I decided when Rubester was about 10 weeks old that it was unfair I was making her fit in with my schedule. I've dealt with expectation my whole life, so I'm very careful of not putting expectations on my own child, I'm very mindful to not push.''

Paula Radcliffe

Mum to daughter Isla (8) and son Raphael (5)

English long distance runner, Paula Radcliffe, has just retired after running the 2015 London Marathon. In 2003 she ran the world record marathon time of 2:15:25. Ten months after her first pregnancy she won the New York City Marathon with a time of 2:23:09. A year after her second pregnancy she came third in the Berlin Marathon.  

On motherhood: “I think that becoming a mother gave me a better perspective on many things and made me realise that some of the things that in the past felt like priorities really weren’t. You soon realise that life changes with you and routine is key. I will always be a runner. My kids have never known a life without running in it, and spending time outdoors with them will always mean that some kind of running is going on.”

Who inspires you? Please let us know in the comments below.

 

Sydney Running Events | May 2015

 
 Thanks for the image  Sportsluxe

Thanks for the image Sportsluxe

Sydney 10

Date: Saturday, 2nd May

Distance: 2.5km, 5km, 10km

Fees: $10-$40

Location: Sydney Olympic Park

Feel like an Olympian in this fun, family fitness event. All events start at Dawn Fraser Avenue and finish on the 350 metre track. Where else will you get the chance to race inside an international athletics stadium?

Mothers Day Classic

Date: Sunday 10th May

Distance: 4km, 8km

Fees: $10-$60 – two thirds of the entry fee goes directly to the National Breast Cancer Foundation’s research programs

Location: The Domain and Parramatta Park

Instead of celebrating this Mothers’ Day with brekkie in bed you and the family can head down to the iconic locations of The Domain or Parramatta Park for some family fun while raising money for breast cancer research. This is a big one for us in our yearly calendar, can't wait for it!

Sydney Half Marathon

Date: Sunday 17th May

Distance: 21km

Fees: $60-$135 – children can enter too

Location: From Pyrmont to the Botanical Gardens

Be a part of an event known as Australia’s largest and most prestigious half marathon. Organisers aim to raise over a million dollars for over 800 charities. A relay option is also available.

Manly Scenic Fun Run and Walk

Date: Sunday 24th May

Distance: 2km, 5km, 10km the 2km and 5km routes are pram and wheelchair friendly

Fees: $15-$45 – family passes are available.

Location: Manly Beach. The 10km route has sections through scenic woodlands with harbour views.

Bring your family or team along to one of Sydney’s prettiest fun runs. Manly Rotary Club organizes this event and will donate to a range of local charities including Manly Community Centre, Manly Hospital, Manly Women’s Shelter and Australian Doctors International (a Manly-based International aid agency).

MS Fun Run and Walk

Date: Sunday 31st May

Distance: 5km, 10km the 2km and 5km routes are pram and wheelchair friendly

Fees: $25-$45 family passes are available.

Location: Sydney Olympic Park –Sydney’s largest urban park

Five thousand people will gather in Cathy Freeman Park to help raise funds for multiple sclerosis. Keep an eye out for roving entertainers along the way. And afterwards, unwind with music, food and entertainment for the whole family.

 

 

Healthy Anzac Biscuits Anyone?

 
 Thanks to Peter Scobie for being the chef and Ted and Oscar for modelling!

Thanks to Peter Scobie for being the chef and Ted and Oscar for modelling!

Want to make ANZAC biscuits this weekend? Here’s a healthier version recommended by our resident nutritionist Virginnia Thomas from Nourishing Pantry.

This paleo and gluten free recipe comes from the Healthy Chef who says, “Oats are a great source of soluble fiber that will fill you up, so you feel fuller for longer.  According to studies, the beta-glucan fibre found in oats can help regulate your appetite for up to 4 hours as well as help lower cholesterol.”

There are three versions to choose from. We tried out these biscuits sans sugar and butter. They also have flaked almonds, coconut oil and honey. The kids gobbled them up.

Have you got a good ANZAC biscuit recipe? Let us know in the comments below.

 

Canberra Marathon - Shout Out to Karen and Daniel

Today’s post was written by running coach, Melanie Warman.

We really have some committed and extraordinary people that come through the Boobs on the Run courses. I’m often impressed by the love and passion they gain for running. For me it means we’re doing our coaching roles well.

Canberra-running-inspiration

One of our ladies, who only started running with us less than six months ago, took on the Canberra Half Marathon last weekend. We provided her with a training plan to keep her on track. Our plan along with the help from Mic at iMove Physiotherapy, have kept her injury free.

Karen Debels finished in an amazing time of 2:08:21. This is an awesome achievement for her first half marathon.

One of our partners, Daniel Kurlapski from iMove Physiotherapy, only decided to enter the Canberra Full Marathon eight weeks ago. It’s a challenge for anyone to run a marathon, but this was his first and we had very little time to train. We provided Daniel with a comprehensive training plan which he has smashed.

Daniel.JPG

Daniel Kurlapski took on the challenge and finished the marathon in just 3:39:00. An amazing achievement!

Congratulations to you both and remember to rest up this week!

Do you have a shout out for anyone? Let us know in the comments below.


Running Inspiration: Wild by Cheryl Strayed

THERE ARE TIMES WHEN INSPIRATION POPS UP IN THE LEAST LIKELY OF PLACES. FOR KEEP RUNNER EMMA SALKILD, SHE DEVELOPED A NEW OUTLOOK ON HER RUNNING AFTER READING NON-FICTION BOOK WILD: FROM LOST TO FOUND ON THE PACIFIC CREST TRAIL BY CHERYL STRAYED. 

In this bestselling memoir we follow the journey of 26-year-old Cheryl Strayed who has set herself the goal to hike 1,770km of the Pacific Crest Trail (PCT), a wilderness path that runs across Mexico, California, Washington, Oregon and Canada. The impetus for her decision was to help her deal with her heroin addiction, her mother’s death and the breakdown of her own marriage.

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