My Race for Life - Cardiff 5k

Up and down the country, women of all ages, shapes and fitness levels will participate in Race for Life events this summer to raise funds for research into treatments and cures for cancer. Since the event’s inception in 1994, more than £500million has been raised for Cancer Research UK, and more than seven million women have played their part in raising both money and awareness for a great cause. I was proud to be one of those seven million women to take part when I ran in the Cardiff Race for Life today. 

I have been using the Kiqplan Race for Life app to prepare for my race. I didn't get to do as much training as I would like because of a few injuries but the app meant that my last minute training was much more focussed thanks to all the reminders. The app had everything you would need to get you ready just twelve weeks before the big race. I wore my Orb for the race (and the rest of the day) and you can see all my steps below. I've loved tracking my activity and the app and tracker have meant that I've pushed myself a bit more.

Based on your fitness level the app set weekly walking and running goals and you are rewarded with performance badges for meeting your goals, or given constructive feedback and advice for getting your race preparations back on track. I'm not particularly motivated so this app was perfect for me.

The atmosphere at the race today was amazing. I know some people grumble about it being a female only event but that really helps me to relax and not be as competitive. I feel uncomfortable at the gym when everything is 'mansplained' to me and I'm typically the only overweight person there. This is a positive event where women of all abilities can feel comfortable so I always enjoy the race. I took part on my own today and the sun came out so I found it hard to run the whole 5k. Running with friends last year meant thatI kept up with the other a little more but I was happy with my race.

I completed in 37 minutes and I'm ok with that. Yes, someone who is fit can do it in half the time and some people can run 10k in that time but I was pleased that I jogged most of the way and didn't stop.

Even though my race is over you can still donate to my Race for Life Just Giving page. I would love to reach my £150 target and all the money goes to CRUK who are working everyday to beat cancer. 

• £8 kits out scientists with a lab timer, helping them to find out what makes a cancer cell tick.
• £20 buys a lab coat, box of gloves and goggles. Not only geek chic, but vital items to help scientists carry out life-saving research.
• £70 pays for a Bunsen burner to help ignite groundbreaking research on a daily basis.
• £180 pays for one day of a trial to discover faster diagnosis and new therapies to treat brain cancer.
• £300 buys a hotplate to warm special solutions, turning up the temperature on groundbreaking research.
• £450 pays for one day of a trial to diagnose prostate cancer earlier and more efficiently.

Lots of the Race for Life events have already taken place this summer but you can still sign up for races in Exeter & Swansea (lots more too) and some new 5k Pretty Muddy races have been added in September. 

Did you take part in Race for life this year? How did you get on?

Race for Life - Getting ready for the race with the Kiqplan training app.

I can't believe its only one week until the big day, the Cardiff Race for Life. I'm running the 5k race again this year and you can read all about my progress and reasons for running in previous posts. I've been trying to drink more water and eat a little cleaner as part of my training. I've not been able to do much running due to an injury but I'm fully healed now so I've been pounding the pavements and going out for a few runs the past couple of weeks and also attending a few kettle bell classes to get my ready for my race. 

I find it hard to stay focussed and make time for running and I know I wouldn't have gone out as often if it wasn't for the Race for Life Kiqplan app that I downloaded. It has really helped me feel like I'm ready for my race and gives me little prompts and motivation every day. 

Kiqplan™is the official fitness plan partner for Race for Life. Kiqplan is here to get you ready for the big race day. They have created a number of guides on the Race for Life site that you can print out (available here) but they have also created an app that you can take with you wherever you go. 

Kiqplan is a personal coaching app and features a bespoke 12-week training programme to help get Race for Life ladies of all ages, sizes and levels of athletic ability ready for their 5k, 10k or Pretty Muddy event.

How it works

Kiqplan uses information from your smart phone, app or activity tracker about the number of steps you take or calories you eat to design a training plan, specifically for you.

When you get the app you will have lots of fantastic resources to get you race-ready. You’ll receive:

• Daily motivational and health tips
• Weekly workout videos
• Easy-to-make recipes and nutritional advice
• Weekly walking or running targets

Packed with expert advice on fitness and nutrition, it’s like having a trainer, nutritionist and motivational coach all for  £4.99! You can get it from both iTunes and Google Play. 20% of sales go straight to Race for Life.

I've linked my app up to my Fitbug Orb (review here) to track my steps and daily activity but you can also use it with just your phone to track activity or other fitness monitoring devices (full list here). The Orb has really made me think about how much activity I do each day. I'm disappointed if I do less than 10k steps in a day and it was a great way to start my running journey. By upping my steps to 15k on a good day starting to run 5k was less daunting and exhausting. 

If you're new to running and Race for life here are some of my top tips for training

• Wear comfy shoes and make sure your feet are well supported.
• Look the part while training with some Race for life merch.
• Wear a good sports bra.
• If you're a beginner, increase the time you exercise for gradually.
• Train with friends and help motivate each other.
• Whether you walk, run or dance, go at a conversational pace.
• Remember to warm up and cool down before and after any exercise.
• A balanced diet will help you feel great.
• It's important to stay hydrated before, during and after exercise.
• Remember to stay Sun Smart when you're training and keep covered up and use SPF protection.

Are you taking part in Race for Life this year? Do you have any tips for me or any advice for my race next week? I'm a little anxious but also excited for the race. 

*I am a Race for Life and Kiqplan ambassador 

Race for Life - Update - Healthy Eating

When you start out on your Race for Life training weight loss and body toning are not the main focus, most people sign up to make a difference and raise money to help fund cancer research. If you train before the event but don’t normally do any regular exercise it might me a good idea to take a look at what you are eating. It is important that your efforts on the road or the treadmill are complemented by the food you eat.
Here are some tips to help you make the most of your Race for Life experience:

Keep a food diary. Make a note of everything you eat and when you eat it. The food diary will give you a really good idea of the things you need to change about your eating habits and might help you plan to have a post run out snack to hand or eat something to give you energy before you go out and train.

Start counting – not calories, because that takes the enjoyment out of eating. Add up the amount of fats, proteins and carbohydrates you eat during the day. As a guide, you should be looking to eat 2 portions of protein a day (eggs, lean meat, lentils), 5 portions of carbohydrates (pasta, bread, cereal), 3 portions of dairy food (milk, yogurt, cheese) and at least 5 portions of fruit and vegetables. (If you are looking to lose weight, keep portion sizes small – a handful of rice/pasta, two medium size potatoes, one egg).

Swap food. Red and processed meats are linked to bowel cancer so cutting down can help cut the risk. Try chicken curry instead of beef stew or switch from ham to tuna at lunch. Check out Change4Life for lots more ideas.

Plan your menu. At the start of each week plan your main meals. Taking an overview of the whole week will enable you to see if you are getting the proportions of protein, carbohydrate and fat right. It will also help you with your weekly food shop and help you cut out buying high fat/high calorie food stuffs.

Here are some of the foods I have been eating recently, I'm trying to eat plenty of fruit, veg and protein but still feel satisfied:

Consider what you are snacking on. Crisps, cakes, biscuits and chocolates are tasty but empty calories – they have a high sugar content but they will not fill you up or give you the long-term energy you need. They give you a quick boost of energy which will soon drop leading to you becoming tired. After a work out, it is important that you re-fuel. If you do your run and then go straight to work without eating something, you will soon begin to feel hungry and this is the time you will chose to eat unwise snacks. It is really important that you drink plenty of water throughout the day. This will keep you alert, keep you healthy and can also counter hunger pangs.

For more tips on getting on track with your training download the Race for Life app, which provides advice and support in the build up to your race.

Are you taking part in Race for Life this year? How has your Race for Life training been going? I've had a few injuries and even some stitches so mine hasn't been great but I've been focusing on drinking more water and eating more fresh food and meals cooked from scratch.

Race for Life 2015

If you're a regular reader you will know that I hate exercise and I've only ever found a few things that I enjoy like yoga and lifting weights. I'm just a lazy so and so who would rather be sat down listing to music than pounding the streets. I can follow a eating plan but can't always motivate myself to move more.

Cancer Research UK got in touch and asked me to be part of their Race for Life blogger team which means I have to give running a good go. Who can say no to a charity? Especially one who does such pioneering work. I work for Cardiff university and CRUK work in partnership with us and spent nearly £4 million in Wales on clinical research focusing on bowel, breast and prostate cancers last year.

I took part in Race for Life last year and despite jogging a very slow 5k me and my friends still managed to raise £300 for CRUK. I was very unprepared for last years race, never running before attempting it (bit silly of me) and both me and my friend took a tumble into a ditch (only we could have been so silly and clumsy) and it took me nearly 40 minutes to jog the course.

Last years race was jolly good fun and meant that I had a nice day out and raised some money in the process but I would like to push myself more this year. It would be a tough task to raise the same amount of money again so I'm setting myself a target of jogging the course in under 30 minutes this time. Hopefully a target will make sure I practice and give people a reason to donate again.

I'm very lucky because I've been given everything I need for my training including a clean eating cookbook which I've been dipping into and some very bright pink training kit to get me into the Race for Life spirit. I'll be keeping you updated on my training progress so check back in about a month to see how I'm getting on.

If you want to sign up for Race for Life too (you can choose 5k runs, 10k and muddy runs), you can use the code RFLKnees to get discounted entry. You can also donate to my fundraising page over on Just Giving if you can't take part yourself but want to contribute. 

Women of all shapes, sizes and ages, children, babies, your granny are all welcome and can take part in the fight against cancer so what are you waiting for?! Let's take the fight to cancer. Lace up your trainers and come and show cancer that hell hath no fury like a woman in pink. (Or black which is what I'll be wearing)

I'm completely new to running so if you have any tips, links to resources or words of encouragement they will be greatly appreciated. 

Wish me luck.