There have been some fantastic stories coming through of the world's finest athletes shining in their field of excellence! I am focusing on these good stories, not the media tripe of meddling and whingeing! I shan't high light those stories as they belittle the ethos of the Olympics; a bringing together of athletes to show off their talents and not a platform for politics, trolling or bad sportsman like whingeing.

Take a leaf from the book of the British Mens Gymnast Squad - 1 minute they had silver medals, then after a recount, they had bronze medals. Their attitude? Yay, we have medals, colour immaterial! If I may be so bold as to say it is the taking part that counts, as I have always said to my children. You do your best and make everyone proud. Team GB are doing just that. They have been the perfect ambasssadors of  Great Britain and sports with only positive words, dedication, commitment and enthusiasm for their own efforts and all the other competitors.

Now I need to take a leaf out of their books and blooming well get out there and try just a little bit harder! I have been a tad lax of late! No excuses, just laziness. I may have my attentions diverted on other matters of late, but my health and training are still very important.

Pierre de Coubertin, the recognised Father of the modern Olympics, had one mammoth vision. The Olympics were not just about an individual going for the ultimate sportsman bit of bling, the Gold medal, but about nations being side by side. The 5 Olympic rings represent the colours of all the world's flag, and are interlinked, side by side. All politics are put aside, you are judged on your ability.

“A country can truly call itself sporting when the majority of its people feel a personal need for sport.”

“The Olympic Games were created for the exhaltation of the individual athlete.”

“The Olympic Spirit is neither the property of one race nor of one age.”

So, as a 47 1/2 year old, chunkymunky mother, I am in my mind an Olympian. Every day I get up and do the best for my body, with the iron will of an athlete. I may not be winning medals, but I am taking part in a much loved sport (hobby), where my age is not my disability and I am proud of my efforts. Whilst I am no Bolt or Radcliffe, I am ME ..

Daily Duck Quote- every day is a podium finish if you got up, got out and achieved your day's goal. Mindy,body and will.

Now, where are my trainers?

Well, in theory I already am a runner as I do put on the trainers and move.
I dream of being a better runner; one that is sleek, fast and graceful. Hold that thought! Picture myself in the new fancy trainers!
It will take a lot more than that!
I need to put in some serious brain fueling so I have myself a lot of reading matter to excite the grey matter!

In the first place I need to educate myself properly on what carbohydrates, proteins, minerals, vitamins and healthy fats do. I need to understand why certain foods are better before,during or after training or racing. I can not cope with long tedious word processes, I need a simple but not patronising read. I also want recipes! I also want affordable ideas on recipes so that I do not have to buy sports drinks, sports gels and specialist running foods. I like real foods with fresh ingredients. Plus it is cheaper. The four books that helping me with this are -

• Go Faster Food - Kate Percy. Very easy going and informative. Finished this so can now move onto some rationale.
• The Runners Diet - Madelyn H. Fernstrom - a little more high brow and targets my need to be have a "runner's diet" to lose weight and stay motivated for running. I now have a plan and structure. I have just started reading this.
• Performance Nutrition For Runners - hones in on my need for endurance help. "How to fuel your body for stronger workouts, faster recovery, and your best race times ever" is the promise on the front cover. Haven't read this one yet.
• Food For Fitness - Anita Bean - nutrition advice, eating plans and recipes. Ihave had this book for a year and dip in and out. Something not quite sitting right with me on this book but great recipes.

Reading the books is a bit like having some one holding my hand and guiding me through the quagmire of despair. Despair because that is how I see food. I know what is good and what isn't yet I still sabotage my efforts and then weight loss doesn't happen. I am thinking differently now as I have a dream to chase. To be a lean mean running machine. Just sharing some of my journey as I know I am not the only one who gets to a runner's cross road and never knows which path to choose!
It's good to journey down a few, and that's why it is useful to share and listen. That is how we try by trial and error then some good judgement to find what works for us. But some of those paths really should have a barrier across! You know the ones..usually the path that leads to the kebab van, pub, sweet shop, or run without proper fueling and hydration!

Today I shall endure my mother so I am saving my run for late this evening as a destresser.
Apart form that, I shall chooce my lunch time bar meal with care, and walk the dogs in the cool shaded woods! Achilles and calvecs are a littel tight so lots of stretching too.

Stay hydrated and don't forget your electrolytes! A squash drink with a pinch of salt will help!

Feeling, hot, hot, hot!
I certainly am! I can not run in this heat! But rather than not do anything I have been doing early morning and late evening dog walks.
I have also been doing my holiday training schedule, minus the kettlebells. Yesterday, after working with Monday child I was too pooped to lift a grain of suagr let alone 4kg or 6kg kettlebells! Plus, he is the equivalent of a very long gym session!

I did sneak into Reading for another mozey at running shoes. I still need something for the transition from the full padded, over pronating, total stabilty asic trainer that I had, to something with midsole cushioning and thin heel. As always, Jenny at the Sweatshop in Reading came up with the perfect solution. I am now the proud owner of a pair of Brooks Pureflow (women's, size 8). I shall be using these for the Road running, which was a tad too hard to do in my

Brook's blurb -

"Neutral to Guidance runners can experience a run for the senses without losing the comfort of dynamic cushioning. The PureFlow brings a little more shoe and a whole lot of technology to a slick aesthetic. With a wider Nav Band coming up the lateral side and grabbing the midsole, the foot receives arch support without the bulkiness of underfoot materials. A center strike pod provides guidance in finding the natural landing zone, and modern air mesh wraps the foot for an incredibly comfortable fit.

Runner's World named the PureFlow its "Best Buy" in the Spring Shoe Guide in their March 2012 issue, calling it "a lightweight yet durable shoe that's a steal at its price point" and adding that 80 percent of their testers with normal arches and efficient biomechanics "gave the flow their highest-possible performance rating."

Just like our core line, we hold PureProject to the industry’s highest weartest and durability standards. Because of their lightweight construction and fewer materials, runners should generally expect shoes from the PureProject line to last approximately 250-300 miles."

A rather interesting blog and perspective from Ross, a triathlete, that appeals to my inner running shoe geek to share.

I also have my eye on the Newton Lady Isaac running shoe. These are rather expensive but it has the cushioned midsole, and an even thinner heel, so you have a tendency to roll forward onto your midsole, the running style I am trying to achieve. It's a bit like riding a bike with stabalisers! Mymoti didn't have my size in to try but will get them in for me. Again, more brilliant customer service from a running shop, and in particular Michael, himself a triathlete and ultra runner.  I am spoiled in Reading!

What a fantastic day to be running with 3000 like minded women. The sun is shining and there are   thousands of smiles and happy sounds!

Despite the sombre reason why we are gathered to do this run, a race for life, there is a real excited buzz and an amzing feel good factor within in this sea of pink. It's all of you versus cancer. Every two minutes someone in the UK is told they have cancer.We joined the fight against cancer and turned Prospect park into a sea of Pink!

Ah, our little group of ladies were in Yellow to remember John who sadly lost his fight with cancer.

I walked the 5km to Prospect Park for a good warm up. I knew I wasn't going to be running this event fast as I was the only runner in our group. But I was going to attempt to run it barefoot. I had to make sure my toes and upper feet would be strong enough for this as I am adjusting from running from heel strike to mid sole. Plus had to keep my calves and achilles soft to avoid injury or cramp or tightness. The ground was lush grass with a soft mud so there would be plenty of cushioning as I landed. I decided I would do the whole 5km, and not the cautionary trial period time of 1-2km, that I was still in.

We split into two groups so the three faster ones could fly through. Nicole, myself and Dee finished in 46 minutes. Dee and Nicole power walked whilst I ran by their side barefoot. The Slower group, with 75 year old Beryl, did us proud as only 9 minutes behind.

We did a few group photos then I had to walk home, leaving them to all drive off. Glad I didn't have to sit in all that slow traffic! Husband collected me just before I got home and we whizzed to the local pub for a child-free sunday pint in the sun! I had a small bag of cashews and enjoyed this special protein and carb recovery moment!

Once home I put my feet straight in to a bucket of warm suds to soften the dirt and have sparkly clean feet again. I scrubbed with a brush, Lush Foot Exfoliating goo, and husband rubbed my feet vigorously with swarfega! despite an hour of this my feeet still remain dirty!

BBQ and lavender tea has made for a wonderful end to a quacktastic day! Just had to do a few calf and foot stretches. Then try to stop the smug smile of satisfaction knowing I had run 5km, barefoot, with no injury!

Look within!... The secret is inside you. 
- Hui-neng

Came across that this morning and enjoyed the peacful quiet confidence in that weight message. I am what I am for what I do. Believe in me.

I also liked another quote -
Life is like a photo, we use the negatives to develop.

I like quotes, they act as mantras and do keep me on the straight and narrow.

Today was a very busy one and I actually had no time to do any training. No point beating myself up about it. As my work is very rewarding and pays the soul I am content knowing I made a difference to some one's life. Who could begrudge giving up their training time for that?

Happy friday!

This little poster made me smile. Yesterday I bought 2 new pairs of running shoes, and I do believe that running is in the shoes!

I bought a pair of Nike Free 3.0 V3 and Merrell Pace Gloves (shown below). I bought these as I was limited in choice in Reading. I would have enjoyed trying out a pair of vivos and hopefully Mymoti will start to stock them soon!

These are both "minimalist" shoes and designed to help break through into the midsole style running, also known as barefoot running. I am doing this to improve my running style, run more efficiently and injury feel.

After just a couple of short sessions yesterday in them, I loved them! It is like running in comfy slippers but without weight or any tightness from the form. The Nike Free 3.0 V3 I shall wear as a regular shoe so that am walking "barefoot". These will be ideal for work so I can run with the special needs children I work with. The Pace Gloves I shall keep for my trail and woodland runs. In the mean time I shall continue running in my heel cushioned Asics, although that does go against the grain with me! I will continue looking for a interim shoe, probably a neutral so that I do not get used to the arch support to correct my over pronation.

The warning is that I should slowly build up running times in these and that could be anything up to a year! The foot has to strengthen first. So my new running schedule will incorprorate that. It is also the summer holidays and my whole routine is out of the  window! Normally I work from 3pm until 8pm so I trian in the morning. For the next 6 weeks my work times are 11am until 3pm. Plus I shall have my own children at home. Still have dogs, horses, shopping, cooking and housework to squeeze in!
I also prefer short and snappy schedules that can just roll in to each other as a no brainer. If I have time to think I procrastinate.

Schedule

Daily (and barefoot) -

• 100ups
• Matrix lunge
• Box steps
• Kettlercise DVD/kettlebell routine or 15 mins core work out with kettlebells
• Practising some of these moves on a wobble board.

Monday - 5k- 10k run in regular trainers + 1km-2km run in Pacegloves or Nike Freeform
(adding in weighted rucksack after couple of weeks to strengthen feet and calves)

Tuesday and Thursday - club run night

Wednesday - powerwalk night

Friday - 10km run in regular trainers + 1km-2km run in Pacegloves or Nike Freeform
(adding in weighted rucksack after couple of weeks to strengthen feet and calves)

Saturday - 5km Park run

Weekend is for longer dog walks and family time

Hopefully if I get a chance I shall also get a swim or two in there. I will be doing a lot of walking because of work and dogs.

I shall also be reading a lot on nutrition, ultra running and barefoot running. Reading relaxes me but also excites me as I see new ideas to try!

The above runs are not long but as I have said before, I am going back to basics, learning to run efficiently and stronger. I shall work on distance from Spetember when I have more time.

So, I have kept the first promise to myself after Sunday's blog and reading about learning to run barefoot, and I am still going strong on willpower!

Daily Duck Quote - I will; I do; I am. Think it. Live it. Breathe it. I am a runner.

I repeated this several times last night whilst running with the Club, Reading Joggers, last night. An exhilerating run as we pounded pavement and ran through mud! I may be in the E team, the slow group, but we put in our ALL! 4 miles in 51 minutes. Group comradery at it's best. One of the slightly faster runners actually stopped and waited for me to catch up then we did the last 1/2km together. Thankyou that beautiful lady for making me feel inclusive and accepted.

I had my first "barefoot running" session with Robby Elson yesterday. He took me through the principles of mid sole running. We ran on the grass and tarmac. Loved it! Apparently I am a stronger runner in this style than I had realised. Pilates, the wobble board, and training with Darren at revive for 6-12 months has paid off! I now have a nice reading list on this style of running and ultra marathon training and nutrition! At Club run I also practised the running techniques Robby had shown me for midsole running. I was in my over pronation shoes but that didn't hinder or deter me. This morning my calves are feeling like they have been worked so I must have been doing something right. Hopefully today I can get some neutral shoes so I can really get in the hours to improve in this technique. It will be a slow transition to avoid injury.

Today I have woken up hungry and a little tired after yesterday's fun. 2 cups of tea and a bowl of muesli has fixed that. I am doing a walking session with Chris in the evening so we shall aim for 10km in 90 mins. I can only do short dog walks as Cassie is due exploratory work on a tumour that has appeared on her leg. I didn't get around to doing any kettlercise yesterday as being taxi-mum and Robby's session took over!

These are somethings I can do daily and even away from home, when I am waiting for the kids!

• I shall do Robby's 100up leg ups and knee strengtheners. I shall be doing these, to eventually lead up to these. I have spent many months doing a full program similar to this.
• I will also advance from these box steps through to these!
• I also do the Lunge Matrix.
• Something else to add in to the mix are some dynamic kettlebell exercises for runners. Interesting to listen and learn from too is the kettlebells for minimalist runners. I often a kettlercise workout dvd which is a very dynamic cardio session.
  

It's a busy day but I shall fit in what I can! Plus practise more healthy eating options and WILLPOWER!

I shall write up the rest of my program and slot it into the diary, later! I will!

I woke up feeling happy and refreshed from a good night's sleep! no headache or stomach ache (both of which I have had since saturday). I am feeling ready to take on the new training!

I shall start slow and steady. Running club tonight so that will be the perfect start.

I shal also have a gentle kettlercise session this after noon after animals have been fed, watered, exercised and fussed. Then some quality me time before work.

I am also getting into a good routine with food - little and often. Starting the day with muelsi and flaxseed mix as mentioned yesterday. Restricting myself to just 3 pieces of fruit of a day as they have a lot of sugar. I am not training hard enough to warrant it. I eat a lot of raw vegetables such as carrots, beans, freshy podded peas, tomatoes, lettuce, white cabbage and peppers. Not always as a sald just as a graze. I do enjoy my cheese wraps for lunch so I have chosen the lederman Light and just have 1 slice. I also like to have a boiled egg at some point in the day.  Dinner will be chicken pieces, added to a vegetable and low fat coconut milk sauce, with rice - I make it up as I go along! Won't be spicey as Tuesday child will object! Son is a vegetarian so I cook meat seperately to all the vegetable.

Let the training commence!

Daily Duck Quote - Set the goal. Break the goal into bite size chunks. Focus on each step and achieve the goal. Stay Focused and committed. That's how dreams are achieved.

So I must practise what I preach. Today's bite size chunk is to remember WILLPOWER! No junk food or alcohol.

Nut n seed muesli mix with 2 dessertspoons of Linwoods Milled flaxseed,almonds,brazil nuts, walnuts & Q10 sprinkled on top. Plus a banana and 2 cups PG tips.

3 mile pavement walk with the dogs in the drizzle - none of us fancied another slippery muddy woodland walk.

The day was a mix of all things manic and little eating time so I chose foods wisely. Lunch was a cheese wrap with Ledermen Light, dinner was a Chana Dhal.

Work was as busy as last Monday so I shall have some interesting muscles pinging tomorrow! Monday Child wanted Macdonalds, so I indulged him after seeking parental permission. I just had a cup of tea! I have really really had to try hard with WILLPOWER today!

Now for recovery time with feet up, pyjamas on and little else! Feels like late autumn!