EV Sports

07/07/2024

I am sooooooo glad I transferred my Lordshill 10k place for today!

Admittedly, the sound of the rain in our conservatory does make it sound worse, but it's still pretty wet out there!

In all seriousness, though, I was glad I transferred my place back at the end of March. (I'm just doubly glad given the weather today!).

I had entered it off of the back of a good 10k I had in January, but in between, I did another 10k that I didn't enjoy.

After some evaluation and going back to what I love about running, it actually doesn't involve a lot of racing.

Yes, I've had some brilliant races and experiences over the years, but I have predominantly chosen one or two races to focus on, and my training hasn't included (m)any races in the build-up.

I love the process of training. Building the mileage slowly, adding in some threshold runs, hills, and speed sessions as the plan progresses.

I love the routine of my training plans - knowing what I'll be doing on any given day. I don't do the same thing every day, but I generally do the same kind of session on a Monday, a Tuesday, etc.

I, therefore, find that taper period really hard to manage. I also find the time after racing hard when I need to take time to recover before starting a new plan.

And don't get me started on the actual race day itself with all the anxiety of getting somewhere at a certain time with all those people everywhere, and whether they've decided to ban all earphones on the day.

So, for me, I'd prefer to choose one (big) race, put a nice long progressive plan in place, and get my head down and focus on the training, rather than worry about the interruption of races.

This year, it's the Great South Run for me. It's not a race I've historically enjoyed, but I really enjoyed the atmosphere there last year when supporting, so I'm hoping a different mindset will help me enjoy running it this year.

What about you?

Do you enjoy racing?

Do you have a favourite race you do every year?

30/06/2024

And I'm back on track!

Well, probably, maybe, who knows 🤷‍♀️

I just like using that phrase because it's my favourite running pun!

Following my bad running day on Wednesday, I gave myself a few days to do what I felt like doing.

Exercise wise, this mainly involved walking plus some muscle activation exercises on my calves because they've been feeling a bit sore recently.

I know this is because I've let my strength and conditioning sessions slip, but I couldn't be bothered to go to the gym!

(I know that's not the right attitude for reaching running goals, but it was the right attitude for me the last few days).

Anyway, my next event is the Great South Run in October.

Although I have been working on my base fitness for the last 2-3 months, my GSR specific plan officially begins tomorrow.

However, given my lack of running since Wednesday, I decided to do the first session today to kick-start my week.

I usually pick an appropriate Garmin plan because 1) it saves me having to write my own plan, and 2) because I am able to adapt it myself to meet my personal needs.

In this case, Garmin doesn't do 10 mile plans, so I chose a Half Marathon plan and changed some of the long runs to match the rough plan I put together myself.

I definitely work better with a plan to follow, so I'm looking forward to getting some good training done over the summer and (hopefully) enjoying the race in October.

Today's session was an easy 35 minutes, which I did without any issues.

How is your weekend going?

Do you have a different training plan for each race?

Or do you do the same sessions throughout the year?

28/06/2024

⭐⭐⭐⭐⭐

"Not only does Emma know exactly what my body needs to keep me going but the mind as well. Emma’s advice is invaluable."

This is such an important message because I am personally fully aware of how an unhealthy mind can affect us physically, as well as vice versa.

I am not an expert in any mental health except my own, so I don't offer any kind of counselling, but I do ask my clients questions based on my own experiences, that will help them to make the right decisions for them.

In fact, this is the way I work with my coaching in general - I very rarely make the decisions - they are mostly made by my clients through the conversations we have and the questions I ask them.

If this sounds like something you would benefit from, you can book a Planning & Mentoring Session for Runners to discuss anything running related (either physically or mentally) to help you reach your goals.

https://www.evsports.co.uk/run-coaching/planning-and-mentoring-sessions

27/06/2024

RACE REPORT

Some days just don't go to plan.

Yesterday was one of those days.

End of report!

_______

P.s. I'm absolutely fine - no issues, nothing to worry about, I just need some time to process it all, learn and move on.

P.p.s. Not actual race footage, although I was wearing the same kit and the same glum face!

26/06/2024

As part of my Online Beginner Running Course, you will get a weekly email, which will include a different coached topic, plus a couple of bonus ones in your confirmation email.

The 12 different topics will be:

✅ How to choose appropriate running shoes
✅ How to find a pace that is right for you
✅ Breathing Techniques
✅ Running Posture
✅ How to review your week before progressing
✅ Recovery
✅ Hydration
✅ Foam Rolling
✅ Stretching
✅ Introduction to Strength & Conditioning
✅ Running Kit & Accessories
✅ How to (sensibly) progress your running

These are all delivered via email for you to keep and refer back to throughout your running journey.

Sign up now and receive your first coaching tips along with your 10-Week Training Plan today!

https://www.evsports.co.uk/running-courses/online-beginner-running-course

25/06/2024

Just a little reminder to do your rehab exercises (even after the pain has gone!).

Did you realise that those rehab exercises are probably the kind of muscle activation exercises that are an ideal introduction into Strength & Conditioning exercises and sessions.

So, if you've stopped doing your rehab exercises because they're boring, but you also know they are good for you, then look to progress them into a gym routine.

If you're not sure how to put an appropriate S&C plan together, then you can book a Planning & Mentoring Session for Runners with me and I will guide you through the exercises I use with my runners.

https://www.evsports.co.uk/run-coaching/planning-and-mentoring-sessions

I also include an introduction to Strength & Conditioning in my Online Beginner Running Course (because I think it's too important to wait until you need them as rehab exercises)

https://www.evsports.co.uk/running-courses/online-beginner-running-course



24/06/2024

My Online Beginner Running Course includes a 10-Week Training Plan.

This is similar to the 'Couch to 5k' type plans in that the aim is to be able to run a 5k by the end of it.

However, it is a bit more progressive and has a slightly longer final couple of runs to accommodate people who will complete 5k in 35-45 minutes (as opposed to the 30 minute target of a traditional beginner 5k plan).

It is also suitable for beginners who will complete a 5k in 30 minutes or less, as you will benefit from a bit more endurance towards the end of the plan.

As well as the Training Plan, you will also get:

👉 A course designed by an England Athletics Running Coach
👉 10-weekly motivational emails
👉 Weekly Coaching Tips
👉 Guidance on how to progress the course more slowly
👉 Option to pause and resume the course (because life sometimes gets in the way)

Weekly coaching topics covered include:

✔️ How to work out your correct pace
✔️ Choosing the correct footwear
✔️ Breathing techniques
✔️ Injury prevention exercises and techniques
✔️ Introduction to strength & conditioning exercises

If this is something that appeals to you, you can sign up now, and your confirmation email will be sent with your 10-week training plan and some other useful information to get you started.

https://www.evsports.co.uk/running-courses/online-beginner-running-course

22/06/2024

I've had an unsettled few weeks running wise.

After my 9-miler a few weeks ago, it took me a while to properly recover, so I decided to listen to my body and not push on with the plan.

By that, I mean I decided to leave my mileage building at 9 miles rather than do another 9 and a 10 a few weeks later.

The 10 miles would have been a 'perfect' base building phase, but I'm not looking for perfection, I'm looking for progress, and I've absolutely progressed by being able to run 9 miles.

So, after a couple of weeks' of doing what I wanted (a bit of running, a bit more S&C, a bit of walking and a lot of nothing) I decided to see what I could do at parkrun this morning.

I realised I have a 5k race booked in on Wednesday, so, having not done a hard 5k since February, I wanted a bit of a confidence/reality check.

It would have been silly to really run hard for the whole parkrun just 4 days before the race, so I ran 'comfortably hard' for the first two miles and then 'jogged' the last mile.

It was surprisingly hard to drop back down to my usual easy pace after running faster!

I'm now happy with what I want to do on Wednesday, and I'll share how it goes next week.

Training plans are necessary to ensure that the right sessions are done at roughly the right time, but they don't take into account life, mojo, illness and injury, let alone individual runners' rates of progression, so ALWAYS listen to your body and adapt your plan accordingly.

21/06/2024

⭐⭐⭐⭐⭐

"Emma is the gold standard in her field! She listens attentively, makes a thorough assessment and then offers a personalised training plan. She combines her knowledge with real life experience and understanding as a runner herself."

🏃‍♀️🏃‍♀️🏃‍♀️

20/06/2024

Just a little reminder to schedule in some rest days.

And it's more than OK to add an extra one in if you are not feeling ready for the next session on your plan.

You will benefit so much more from the extra recovery than you ever will from over training.

If you're not sure how to plan your training with appropriate rest days and drop back weeks, you can book a Planning & Mentoring Session for Runners and we can go through it together.

https://www.evsports.co.uk/run-coaching/planning-and-mentoring-sessions

Recovery and appropriate progressions are also covered in the Online Beginner Running Course.

https://www.evsports.co.uk/running-courses/online-beginner-running-course

You can also email emma@evsports.co.uk if you have any questions prior to booking.

19/06/2024

Online Beginner Running Course.

There are a lot of beginner training plans out there, but this course not only provides you with weekly coaching emails, it also doesn't require you to run with anyone else or join any groups or clubs.

(Don't get me wrong, groups and clubs are great, but they're not for everyone).

So, this course is ideal if you:

🏃‍♀️Feel self-conscious running with other people
🏃‍♀️Would like to learn to run before joining a group
🏃‍♀️Have tried other beginner plans but felt unsupported along the way
🏃‍♀️Don't like running with other people
🏃‍♀️Can't or don't want to make the days/times set by groups and clubs

As well as these personal benefits, you will also get:

👉 A course designed by an England Athletics Running Coach
👉 A 10-week Training Plan
👉 10-weekly emails explaining the sessions in more detail
👉 Weekly Coaching Tips
👉 Option to pause and resume the course (because life sometimes gets in the way)

Topics covered include:

✔️ How to work out your correct pace
✔️ Choosing the correct footwear
✔️ Breathing techniques
✔️ Injury prevention exercises and techniques
✔️ Introduction to strength & conditioning exercises

If this is something that appeals to you, you can sign up now, and your confirmation email will be sent with your 10-week training plan and some other useful information to get you started.

https://www.evsports.co.uk/running-courses/online-beginner-running-course

If you have any questions, you can email me at emma@evsports.co.uk.

I look forward to taking you on your first steps to becoming a runner 😊

17/06/2024