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Running News March

April 30th, 2015 | Posted by Gail in Beginners Running - (Comments Off on Running News March)

Its almost here ! One of the biggest events in the UK sporting calendar is happening again on Sunday the 26th April and for many the London Marathon is where a dream is born.

In 2010, 36,549 people crossed the line, many of those running in remembrance of a friend or family member for different charities.

I myself began running and entered my first London Marathon just 25 weeks after the “could I run” thought popped into my head. I was a poor runner at school.

This is why I began the SoRunForFun beginners guide to running courses.

We have launched them again this spring as I now have colleague, Elias to assist in taking this forward, we can nurture more beginners through to their goals.

“One day I want to run a marathon”

Now this may seem adventurous but I hear many clients wishing they could jog some distance.

Well, we ourselves set our own limitations and now is the time for you to get up and have a go.

The Beginner running Club is on a Monday & Wednesday Evenings 6 pm from Muckley Corner at Gail Abbey Fitness Lichfield.

This club is also open to those who have been unable to run for some time due to lack of motivation,injury or those who wish to be stripped right back,forgetting all things they already know to help them find the ‘love’ again for running.

Everyone will start from a clean running card and follow the advice throughout the program. When the program is complete you will want to run faster, further and more frequently.

FAQ

Q Will I be able to keep up?

A Yes, as I am pulling everyone back to a walk /run program to start and will be giving a running program out for all to follow at the slow pace I recommend. I am building strong foundations and after the course you can take the information and move to whatever level you wish.

Q Why are you holding people back if they can already run and what is the object of the program?

A Training many clients over the years I see that their running programs lack structure, progression,variation and all of this diminishes motivation, produces lethargic running and often incurs injury.

Runners who have reached great heights and become injured often forget or don’t want to go back to building foundations as they feel they will be taking steps backwards. When really they have forgotten WHY they began running..for fitness,fun and relaxation.

I want to put back those key elements and take away the ‘self competitive pressure’ to enjoy the scenery, company and freedom that walking/jogging/running allows.

New runners very quickly feel the runners high and forget that the legs,core need strengthening and flexibility, both by running and with a fitness program to compliment the sport.

The eagerness to do too much speed and or distance without good foundations then also leads to injury, creates problems,leading to low self belief and eventually motivation wanes.

During the course we cover the following
*Technique and equipment
*Common injuries and why
*Programming and exercise to prevent injury
*Hill running
*Road Running
*Cross Country
*Picking up the distance
*Speed Interval sessions
*Q and A how is the training going
*A 5/10k Fun Run
*Fartlek training

Its really a great hobby and a fantastic community.

For more info click here

Come and join the fun.

Gail x

Follow us on Twitter
@SoSpaFitnessFun

Flaming June!!

June 25th, 2012 | Posted by Gail in Beginners Running | New Website | PT - (Comments Off on Flaming June!!)
The so run for fun logo. Running club that meet twice the week plus working online

So Run For Fun Running Courses

So Run For Fun Team Event June 2012

The So Run For FunTeam at Sutton Fun Run

Well June News so far. It may have been a bit of a wash out the last few days but I think we had the heat all in one day for the Midland Sutton Fun Run.
A few of us decided to run the 12.5 k Course the first weekend of June and all did excellent even though one of the team had her trainers shrunk in the dryer the night before and caused a blister half way round.. Lesson there !!

They all did marvellous and had loads left in the tank which is how I wanted it for them as its only the second race.

Next on the schedule is the Shenstone Fun Run this coming Sunday 1st June and My beginners are coming out too for a trot. I love to get them out to have a go as it is a great motivator and you feel a great sense of achievement when completed. It doesn’t matter to if we have to walk/jog/ walk. Just to feel that we are in a positive environment and moving the body is a major high and boosts the morale.

We meet Sundays for intermediate for anyone who has run more than 4.5 miles) And Beginners on a Monday 7.15pm for up to 4.5 from walk/jog.Just £36.00 for four weeks.
I also started the NEW VIP So Lean and Clean Fat Loss membership . A 3 month sign up for those who have been on the plan once and wish to continue learning, maintaining or continuing to enhance fat loss and fitness and get cookery ideas.
Our next So Lean and Clean Kicks off on Monday 9th July for 21 days just £57.00 Take a look a some of this months fab pics. We are hitting individual targets of 2.5 stone in just 9 weeks and 1.7 in 7 weeks its phenomenol and I am ecstatic over the success of members health and

fitness results.I want everyone to experience this fat loss plan!!

Post So Lean and Clean ONLINE Fat Loss Plan

Post Plan Back shot

So Lean and Clean Fat Loss and Fitness Online Plan

Jo 1 stone loss post Plan

Good Luck to all London Marathon Runners

April 21st, 2012 | Posted by Gail in Beginners Running - (Comments Off on Good Luck to all London Marathon Runners)

London Marathon 2012 Race Day Runners www.gailabbey.com

Having completed London Marathon twice ( my first ever marathon was there) I can understand the last minute nerves and possibly phantom niggles that you may be feeling through your body and mind right now.

If you have put all the training in that is required then you can feel confident. During the last few weeks of training you have put your body through quite a lot of work and some stress hence the few lows of sore throats and ankle/calf/back/ hip gripes. However if you have tapered right boosted hydration and rested sufficiently all will come good.

Go out to enjoy the day. It is an awesome day that will be high in your memory bank for life and get mentally focused and tuned in to the task ahead. The atmosphere, fun of the day and training  will carry you far for the first 18 after that you need to be mentally strong and then you will look for inspiration around you.

There is plenty of inspiration believe me at this event and if you are flagging just ask the person next to you why they are running.. For their Aunt, Mum ,Son  who is no longer with them.

Because they have been ill and want to prove to themselves they can do this,

Because their mate down the pub challenged them.

Take a look around at the people, be prepared to see all abilities and courage.

Be prepared to be overtaken by an enormous furry rabbit!

But whatever you feel at whichever stage be proud of yourself for having a go, getting off your butt and getting out there.

Here are a few of my Race day tips  With you in spirit

Gail x

Race day nerves are absolutely normal and even I get butterflies, it’s all part of the flight or fight response,
What can we do to ease the nerves?
Steady the breathing, breath slow full and relax on exhalation.
During training you have done all the preparation you need if you have done the plan, be confident
Arrive in plenty of time to take in the atmosphere and adjust to it
Don’t drink excessive water at this stage, wait until you feel more relaxed and calm
Dont change any shoes, kit or eating habits prior to race day now, stick with what you know
Take a bin liner to put over you whilst waiting for the race as it could be wet or cold and you can just rip off and leave at the start
When the race starts don’t be tempted to run with the pace of people around you or you risk burning out too early, stay with your training pace and if after half way you feel uber good you can always slightly up it then.
Finally enjoy it,  if it’s your first time no records to be smashed it’s just simply another experience and in this life full of wonderful opportunities we need to get out our comfort zone and see if we find new interests and friends

How was your first 10k Running Race?

March 13th, 2012 | Posted by Gail in Beginners Running | New Website | PT | So Run For Fun - (Comments Off on How was your first 10k Running Race?)

Running the first 10k

On Sunday the 11th of March My Beginners Running Team completed their first 10k race after just 8 weeks of running.

I started the team off with a walk run program increasing the running time and decreasing the walk over a period of three weeks before we actually ran the whole 3 mile route. I have given the team ‘homework’ to do during the week as running will not safely progress without a good structured running plan. Week 4 we completed three miles and for the last four weeks have increased distance steadily to 5.1 miles prior to the race. I added in some terrain training to keep the legs challenged whilst keeping the distance low for a couple of weeks and that brought us to ‘race day’ which I thought would be a good experience as we were not going to be putting any extra speed in the legs at this stage of our young training program.

A perfect race day. The sun shining and a  buzz of  infectious energy, this is how the day panned out.

So many emotions ran through the group. Many didn’t sleep the evening before and nervous posts appeared on social media, Those who did sleep dreamt that they were late for the race and forgot to pick me up on the way!

Kate running her first race

On arriving all were responding to pre race nerves differently. Some were seriously anxious  and quiet.One other was bouncing around and fidgeting, jacket on jacket off and  struck with emotion at seeing the courage of the entrants who were  disabled. Another of the  guys who had been recovering from injury and had run races before was filling us in on info about the route and appeared as cool as a cucumber. Then there was the reassuring one for others and just kept advising that  all would be ok. Finally there was the  big beaming smiling character with eyes wide  in the excitement of it all.”Im excited but nervous”, she bubbled.

I felt  like the Mother with all the brood.When running for myself I usually go quiet trying to reserve any emotion and save all nervous energy for the race.Now in this race, responsible for my brood, I was relaxed and confident that all would get through.

The race began and off we set with no time goal in mind..One of the team was overcome with emotion ( I remember crying at the start of my first race), Another going into anxiety attack and  looking like she was coming to the end of the run and it was the beginning. All of us set off , laughter ,tears,calm,giggles, huff puff,

Three minutes in and small hits of competitiveness started to leak through. “I want to do it in under 75 mins and lets try and overtake those in front… yeah lets”!

All ran on, although a tight calf muscle caused a struggle the first half but eased  as the halfway point passed  and the SoSpa team  settled in to enjoy the rural flat course on this gorgeous spring  morning. The weather took all by surprise.

My team sailed in,I have to say with ease, ranging from 64 to 73 mins  for their first Race. Fradley 10k March 11 2012. From 0 to 10k in 8 weeks  with a carefully structured weekly training plan great things can be achieved.

Proud and all elated well done kids xx

 

New Dates for the Beginner Start up 4 week and the Intermediate 8 week running courses soon to be confirmed. If you have a passion to run without pressure. Come and join our group.

Mail gail@sospagreece.com  or call 07818 492578 between hours 9 am to 6pm

Gail x

First running race after just 8 weeks of running with www.gailabbey.com

 

Race Day Coming up This Sunday March 11th for My Team

March 5th, 2012 | Posted by Gail in Beginners Running | New Website | PT | So Run For Fun - (Comments Off on Race Day Coming up This Sunday March 11th for My Team)

 

 

 

 

 

 

 

 

 

 

Race day coming up for my beginner runners.
I’m so excited about the race day, we have been training for 7 weeks and my guys are either complete beginners or returning to running after a long break or injury.
We started 7 weeks ago with a run walk program and I heldinfoemative workshops with them before we set off discussing, techniques,of injuries prevention nutrition just a few of our covered topics.
We steadily built up the distance to 5.1 and I have set the guys homework each week of two other runs to complete which is essential to do to put the strength in the legs before increasing distance.
We have ran a couple of cross country runs as I wanted the guys to see how diverse running can be and you can make every run different, visit places you have never been before and a side of nature only experienced during early morning running.
It has been my first running course and I have loved watching the guys grow in their running.
This week is race day and I know a few of them are having dreams about the day! ( not nightmares at least)
Race day nerves are absolutely normal and even I get butterflies, it’s all part of the flight or fight response.
What can we do to ease the nerves?


*Steady the breathing, breath slow full and relax on exhalation.
*During training you have done all the preparation you need if you have done the plan, be confident
*Arrive in plenty of time to take in the atmosphere and adjust to it
*Don’t drink excessive water at this stage, wait until you feel more relaxed and calm or you may become bloated or get stitch when you begin running.
*Don’t change any shoes, kit or eating habits prior to race day now, stick with what you know
*Take a bin liner to put over you whilst waiting for the race as it could be wet or cold and you can just rip off and leave at the start
*When the race starts don’t be tempted to run with the pace of people around you or you risk burning out too early, stay with your training pace and if after half way you feel uber good you can always slightly up it then.

*Finally enjoy it, it’s your first time no records to be smashed it’s just simply another experience and in this life full of wonderful opportunities we need to get out our comfort zone and see if we find new interests and friends
Good luck to my team I will be with you all the way. X

If you would like more info on our next Running course fill in the contact form or send me an email and I will get you on the list.

gail@sospagreece.com

Week 5 Beginners Running

February 12th, 2012 | Posted by Gail in Beginners Running | New Website | PT | So Run For Fun - (Comments Off on Week 5 Beginners Running)

Off we go again Week 5 of our beginners running course. All doing well, had a week off due to the snow when it seemed that most exercise last Sunday was from building snowmen or snowball fights! All good stuff.
So this week we ran 4.2 mile and added a few hills in that too. All coped really well and now we are all putting in our applications for the local Fradley Fun run on March 11th. So if you are out watching give my SoSpa Fitness and Fun holiday team a cheer of encouragement as they have really taken the bit and ran.
Kate has very kindly done a vlog interview for you to check out on her Personal Training and Running course success and the effects it has had on her bod.

WOWEE ! You Have Smashed Those Fitness Targets

January 27th, 2012 | Posted by Gail in Beginners Running | Client News | PT | So Run For Fun | Yoga | Yogailates - (Comments Off on WOWEE ! You Have Smashed Those Fitness Targets)

 

As we enter the last week of January I can honestly say that it has been the best start ever for Gail Abbey Fitness. I have thoroughly enjoyed working with my clients and from individual fat loss results of 10 lb’s in the first month to beginner runners who are participating on my running course already achieving running their first 3 miles in 3 weeks.

I have many other clients cracking ahead with  training for the London,Edinburgh, Paris marathon and Stafford half marathons backing the training up with strength and flexibility programs to maximise health.. The fun is just going to continue through the spring.

Yoga Intro and Level 1 started last week. Lynny, Clare and I have finally got together to record some resource dvd’s to accompany the Intro course. Take a look below to view some of the seated forward,twists and restorative postures we have been covering during the course.

The Beginners Running Course  launch has been AMAZING so many of you guys asking when I am going to run another. I have decided to kick off another shorter 8 week beginner course very soon. So mail me for details.

Don’t forget my April Detox Break in Rhodes (Check out under the SoSpa heading) if you are still trying to crack those bad habits it maybe just the thing you need.

Beginners Running 12 Week Program Starting 8th January 2012.

December 7th, 2011 | Posted by Gail in Beginners Running | Uncategorized - (Comments Off on Beginners Running 12 Week Program Starting 8th January 2012.)

‘One day I want to run a marathon’, ‘I would love to be able to run but was never any good at it at school so have no chance now’

2012 Is going to be a MASSIVE year for the UK and sport and If you have  ever had the thoughts above in your head then you are so going to be saying it out loud come July when you are watching the Olympics.

Well, we ourselves set our own limitations and now is the time for you to get up and have a go.

From January the 8th for 12 weeks I am going to run a BEGINNERS running course, this is also open to those who have been unable to run for some time due to lack of motivation,injury or those who wish to be stripped right back,forgetting all things they already know for the 12 weeks of my course.

Every body will start from a clean running card and follow my advice throughout the program. When the program is complete you will want to run faster,further and more often.

FAQ
Q Will I be able to keep up?
A Yes, as I am pulling everyone back to a walk /run program to start and will be giving a running program out for all to follow at the slow pace I recommend. I am building strong foundations and after the course you can take the information and move to whatever level you wish.

 

Q Why are you holding people back if they can already run and what is the object of the program?
A Training many clients over the years I see that their running programs lack structure, progression,variation and all of this diminishes motivation, produces lethargic running and often incurs injury.

Runners who have reached great heights and become injured often forget or don’t want to go back to building foundations as they feel they will be  taking steps backwards. When really they have forgotten WHY they began running..for fitness,fun and relaxation.
I want to put back those key elements and take away the ‘self competetitive pressure’ to enjoy the scenery, company and freedom that walking/jogging/running allows.
New runners very quickly feel the runners high and forget that the legs,core need strengthening and flexibility, both by running and with a fitness program to compliment the sport.The eagerness to do too much speed and or distance without good foundations then also leads to injury, creates problems,leading to low self belief and eventually motivation wanes.

During the 12 weeks I will cover the following

*Technique and equipment
*Common injuries and why
*Programming and exercise to prevent injury
*Hill running
*Road Running
*Cross Country
*Picking up the distance
*Speed Interval sessions
*Q and A how is the training going
*A 5/10k Fun Run
*Fartlek training
*Take you from Run/Walk 3 mile to jogging 8 mile over 12 weeks

*The sessions will be 75 minutes. 8.45 am SUNDAYS. Meeting From Muckley Corner Lichfield WS14 0BL
Fee £36.00 for 4 weeks in Advance. Renewing for following 4 weeks.

Can You Do It – Yes You Can Move forward in 2012. Feel free to call to discuss any queries.
Gail 07818 492578 e mail gail@sospagreece.com