Following Christmas we all have a tough time getting back into training or eating correctly. So now that Christmas is done and you some time to spare why not try planning your first two weeks of training? It could include walking to work, cycling at the weekend or setting time out for the gym.
We all need a goal to reach for to enable us to push forwards, so start by setting out a goal for January. The rest of the year can wait for now. just make sure you start with something realistic. Goals like cycling to work twice a week, staying in and cooking meals 3 times a week or jogging and walking back from work, even if it's just half a mile are a good place to start.
Goal setting has to be achievable otherwise you'll fall at the first hurdle and that New Year's resolution will disappear. In fact forget it's your new year's resolution, just think of it as trying a new fun activity and continue that positivity on into the year. Once that goal is set, put appointments in your diary to do that training or meal preparing. Make sure it's a time when you'll have the least barriers. So, if you think you are better in the mornings then get up 30 minutes earlier and train, you'll feel energised for the day and feel great for getting the exercise out the way first thing. The point here is - be realistic. Keep it small and achievable and you'll send your confidence soaring into February and beyond.
Feel free to contact me for some ideas and don't forget to check out http://www.tomalfry.com/ for info on the January fitness event and new online personal training service.
Happy training!
T :)
Saturday 26 December 2009
Christmas training? Hmm...
Well it's been a whole week since I've been able to get on and post. Naturally it's a busy time before Christmas for all and my diary was certainly busy with work, friends and training.
I have to say my training has gone out the window as I got food poisoning on Wednesday night and have been recovering since! I managed just a short interval session this week, during the period of snow and ice that London experienced. It certainly made for an interesting run (or should I say penguin walk?!) along the roads of West London. Thankfully this week was a rest week, which is just as well as the amount of food my folks have prepared is amazing.....
For all of you I wish you a festive time and a very happy New Year, the regular advice posts and emails will begin now!
See you in 2010,
Tom :)
I have to say my training has gone out the window as I got food poisoning on Wednesday night and have been recovering since! I managed just a short interval session this week, during the period of snow and ice that London experienced. It certainly made for an interesting run (or should I say penguin walk?!) along the roads of West London. Thankfully this week was a rest week, which is just as well as the amount of food my folks have prepared is amazing.....
For all of you I wish you a festive time and a very happy New Year, the regular advice posts and emails will begin now!
See you in 2010,
Tom :)
Saturday 19 December 2009
This weeks running
Another week, another step closer to Christmas and all the trimmings.
This week has been frightfully cold, but enjoyable. There's something exciting and fun about running in the snow, especially as we never see that much down south! The first two runs of the week were a 4 miler and a 10 miler, both in cold conditions that required full body protection from the elements. Funnily enough though once I got running and the furnace was burning I was soon peeling off the layers to cool down, even if it was close to freezing! It certainly improvedmy running too, as I wasn't hanging about or thinking too hard about how I was running, my stride length or speed mainly because my head was so cold I think I had brain freeze!
I was running with a client for my long run of the week, though actually it was her long run and I was using it for my training too! Having previously run for 1hr 40 minutes we were due to run for 1hr 25 as written in her periodised program. However we found ourselves a little way from her house at the finish so ended up running 1hr 43 to get back to the warmth of her home. I introduced her to some natural energy bars that I've used before called mulebar - www.mulebar.com - and also some electrolyte gels. Both help keep the energies up on the long ones and get the eletrolytes back in from sweating to help the muscles contract effectively and reduce dehydration. Thankfully she loved both, so I can now order away for future expeditions in the snow!
The last run of the week was today and was just another 4 miler. All went well and the new Somnio shoes have been fully broken in and are working well. No knee pain from adapting to their corrections and lovely cushioning for the tarmac!
It may appear that I am being lazy, but this is actually true! I am on traget with the program, so whenever you think I'm not running much it's not the case...honest! Soon I will be running 20 milers regularly (at snails pace) as we move into the bog, boring runs of 2010. Roll on New Year! :)
This week has been frightfully cold, but enjoyable. There's something exciting and fun about running in the snow, especially as we never see that much down south! The first two runs of the week were a 4 miler and a 10 miler, both in cold conditions that required full body protection from the elements. Funnily enough though once I got running and the furnace was burning I was soon peeling off the layers to cool down, even if it was close to freezing! It certainly improvedmy running too, as I wasn't hanging about or thinking too hard about how I was running, my stride length or speed mainly because my head was so cold I think I had brain freeze!
I was running with a client for my long run of the week, though actually it was her long run and I was using it for my training too! Having previously run for 1hr 40 minutes we were due to run for 1hr 25 as written in her periodised program. However we found ourselves a little way from her house at the finish so ended up running 1hr 43 to get back to the warmth of her home. I introduced her to some natural energy bars that I've used before called mulebar - www.mulebar.com - and also some electrolyte gels. Both help keep the energies up on the long ones and get the eletrolytes back in from sweating to help the muscles contract effectively and reduce dehydration. Thankfully she loved both, so I can now order away for future expeditions in the snow!
The last run of the week was today and was just another 4 miler. All went well and the new Somnio shoes have been fully broken in and are working well. No knee pain from adapting to their corrections and lovely cushioning for the tarmac!
It may appear that I am being lazy, but this is actually true! I am on traget with the program, so whenever you think I'm not running much it's not the case...honest! Soon I will be running 20 milers regularly (at snails pace) as we move into the bog, boring runs of 2010. Roll on New Year! :)
Wednesday 16 December 2009
New posts and email tips coming soon!
From Boxing day (yes that's when it all begins!) I will be starting weekly advice emails and postings. So if you sign up to the RSS feed (look on the right) or join the mailing list on my website at www.tomalfry.com then you can get some cracking tips to get you motivated for the new you in the New Year!
Also check out www.gofasterfoods.com as my friend Kate Percy has some great recipes and tips for eating healthier and running quicker!
Tom :)
P.S. Check out my website for pics from B2N bike events from 2008/2009.
Also check out www.gofasterfoods.com as my friend Kate Percy has some great recipes and tips for eating healthier and running quicker!
Tom :)
P.S. Check out my website for pics from B2N bike events from 2008/2009.
Tuesday 15 December 2009
Gift Vouchers now available from the website
For all those last minute gift ideas you can now purchase Vouchers at www.tomalfry.com to use with group training, 1-1 coaching or B2N fitness weekends.
Vouchers start at £20 in value, but if you require a different amount please feel free to contact me.
Merry Christmas!
Tom :)
Vouchers start at £20 in value, but if you require a different amount please feel free to contact me.
Merry Christmas!
Tom :)
Week 2 of training and my new shoes!
This post is a little late as week two of training was last week, but hey ho!
So far all has been going well, the smaller mileage is easy and nice to get back into some regular running. The long run was a slightly different story as I shot myself in the foot. With the arrival on Thursday of my new shoes i thought I would wear them in a little. However this didn't really happen on Thursday and Friday came round so quickly! Friday is the day when I run with a client on her long run and last Friday was 1 hour 15 minutes. Nothing too bad about that normally, but as a rule you should always gradually wear in new running shoes. Gradual would mean about 3 miles of slow/comfortable running for two runs before increasing mileage. So for me to do more than double that in distance was pretty silly. Especially as they are a completely new shoe to my body. Anyhow, I live to tell the tale and am getting along quite well with my new Zimmer frame....The long run was another new route for my client and I. We went from Holland Park down to Hammersmith, along to the bridge then turned east and head to Putney bridge running along the river. Once there we followed Fulham Road along past Chelsea FC and Fulham Broadway and turned up Earls Court road to get back to High Street Kensington where we finished. Always feels nice to run past pubs and restaurants and feel slightly self righteous! Though it doesn't have the same effect when you then eat a bug curry afterwards, oh dear Tom......
Other than running too much on the new shoes, they feel great and i am settling into them nicely. Only time will tell if I'll run like Haile Gebrselassie.....
:)
So far all has been going well, the smaller mileage is easy and nice to get back into some regular running. The long run was a slightly different story as I shot myself in the foot. With the arrival on Thursday of my new shoes i thought I would wear them in a little. However this didn't really happen on Thursday and Friday came round so quickly! Friday is the day when I run with a client on her long run and last Friday was 1 hour 15 minutes. Nothing too bad about that normally, but as a rule you should always gradually wear in new running shoes. Gradual would mean about 3 miles of slow/comfortable running for two runs before increasing mileage. So for me to do more than double that in distance was pretty silly. Especially as they are a completely new shoe to my body. Anyhow, I live to tell the tale and am getting along quite well with my new Zimmer frame....The long run was another new route for my client and I. We went from Holland Park down to Hammersmith, along to the bridge then turned east and head to Putney bridge running along the river. Once there we followed Fulham Road along past Chelsea FC and Fulham Broadway and turned up Earls Court road to get back to High Street Kensington where we finished. Always feels nice to run past pubs and restaurants and feel slightly self righteous! Though it doesn't have the same effect when you then eat a bug curry afterwards, oh dear Tom......
Other than running too much on the new shoes, they feel great and i am settling into them nicely. Only time will tell if I'll run like Haile Gebrselassie.....
:)
Thursday 10 December 2009
My Somnio shoes arrived!
Today I received my new Somnio shoes and am wearing them in now, with a small run to get them started later this evening.
I fully expect to be running like a gazelle by next week. I will update you on my progress with them over the next few weeks as I get the miles in.
Happy running :)
I fully expect to be running like a gazelle by next week. I will update you on my progress with them over the next few weeks as I get the miles in.
Happy running :)
Wednesday 9 December 2009
Barefoot running and new shoes
Last night I had an unexpected free evening, so on my return home I slipped on my Vibram Fivefingers to go for a small run. The Vibrams are basically a covering for your feet, so that you can run barefoot and be protected from grit, stones, glass etc.
Having not used them in a little while I thought I'd just do 10 minutes (as you have to ease your body into barefoot running), by heading down the road and back. But after 10 minutes easy running I felt energised (must've been the mince pie!) and carried on into Kingston, passed bemused shoppers, in a loop back to the house. My second mile far outstripped my first, but I could feel the calves weren't appreciating all that I was doing so I eased off for the last mile to focus on technique and work on my Chi Running (see previous post).
It was a refreshing experience to go out and just run alone as I'm normally running with clients, Catherine or friends. There is something good about running just because you can.
So if the family get you flustered this Christmas my advice to you is to pull on those running shoes, forget the watch, the gps and the Ipod and just......run!
I have now ordered my new Somnio running shoes (see London running show post), so I am looking forward to taking them out and breaking them in. I think my feet may need a touch of tennis ball rolling after mind!
T :)
Having not used them in a little while I thought I'd just do 10 minutes (as you have to ease your body into barefoot running), by heading down the road and back. But after 10 minutes easy running I felt energised (must've been the mince pie!) and carried on into Kingston, passed bemused shoppers, in a loop back to the house. My second mile far outstripped my first, but I could feel the calves weren't appreciating all that I was doing so I eased off for the last mile to focus on technique and work on my Chi Running (see previous post).
It was a refreshing experience to go out and just run alone as I'm normally running with clients, Catherine or friends. There is something good about running just because you can.
So if the family get you flustered this Christmas my advice to you is to pull on those running shoes, forget the watch, the gps and the Ipod and just......run!
I have now ordered my new Somnio running shoes (see London running show post), so I am looking forward to taking them out and breaking them in. I think my feet may need a touch of tennis ball rolling after mind!
T :)
Tuesday 8 December 2009
B2N 2010 date is set for 23rd January
B2N would like to wish you all a Merry Christmas and a Very Happy New Year!!
We all know that Christmas is a time for over- indulgence and training takes a bit of a back-seat. Tom, Laura and the B2N Crew would like to give you a kick start back into 2010’s fitness quest by inviting you on an “All-Round Training Day” in Salisbury, Wiltshire on Saturday the 23rd of January.
We are offering a full days training in the beautiful surroundings of the Wiltshire Downs...... It is guaranteed that there will be some running involved, possibly a touch of biking and who knows, we might even throw in a bit of Circuit Training for good measure. But remember, its “Rural Training” so expect Mud, Sweat and Tears (from laughing not crying).......there are no gyms involved, just good old make-shift country props!!! Our photographers will be close at hand to capture any embarrassing blunders so make sure you smile when you fall!
In-between training sessions you will be fuelled with food designed to give you maximum energy output for the afternoon training sessions. We challenge anyone to beat Mrs A’s homemade Brownies! After getting hot and sweaty again, we will get showered and changed and head to Nunton’s Famous Radnor Arms where you can relax, eat, drink and be merry with the locals! All in time for a train ride home!
This Training day is designed for all fitness levels. The Run and Bike section will be split into experience categories and catered for individually. Circuit training is done En-masse for team spirit/bonding and a giggle above all!
What you will receive from the day:
* Quality training from The Elite Company coaches.
* Homemade lunch packed with energy but light on the stomach.
* 3 course dinner provided by The Radnor Arms.
* Transport to and from the train station.
* A boot in the right direction for 2010’s training!
* Professional Photographs will be available to purchase from the B2N website.
The cost of the day is £95. Please book early to avoid disappointment.
We look forward to seeing you all in Salisbury to burn off some turkey and mince pies!
Until then, Enjoy the Festivities
Tom, Laura and the B2N Crew x
We all know that Christmas is a time for over- indulgence and training takes a bit of a back-seat. Tom, Laura and the B2N Crew would like to give you a kick start back into 2010’s fitness quest by inviting you on an “All-Round Training Day” in Salisbury, Wiltshire on Saturday the 23rd of January.
We are offering a full days training in the beautiful surroundings of the Wiltshire Downs...... It is guaranteed that there will be some running involved, possibly a touch of biking and who knows, we might even throw in a bit of Circuit Training for good measure. But remember, its “Rural Training” so expect Mud, Sweat and Tears (from laughing not crying).......there are no gyms involved, just good old make-shift country props!!! Our photographers will be close at hand to capture any embarrassing blunders so make sure you smile when you fall!
In-between training sessions you will be fuelled with food designed to give you maximum energy output for the afternoon training sessions. We challenge anyone to beat Mrs A’s homemade Brownies! After getting hot and sweaty again, we will get showered and changed and head to Nunton’s Famous Radnor Arms where you can relax, eat, drink and be merry with the locals! All in time for a train ride home!
This Training day is designed for all fitness levels. The Run and Bike section will be split into experience categories and catered for individually. Circuit training is done En-masse for team spirit/bonding and a giggle above all!
What you will receive from the day:
* Quality training from The Elite Company coaches.
* Homemade lunch packed with energy but light on the stomach.
* 3 course dinner provided by The Radnor Arms.
* Transport to and from the train station.
* A boot in the right direction for 2010’s training!
* Professional Photographs will be available to purchase from the B2N website.
The cost of the day is £95. Please book early to avoid disappointment.
We look forward to seeing you all in Salisbury to burn off some turkey and mince pies!
Until then, Enjoy the Festivities
Tom, Laura and the B2N Crew x
Contact Tom on 07970 887457 to book your place NOW
B2N Bike day photos now online!
The photos from the B2N bike day in October 2009 are now available to view on www.tomalfry.com on the gallery page.
If you would like to purchase your photo as a memento please let me know so that I can direct you to our photographer.
Keep an eye out here and on the news page on www.tomalfy.com for info on January's B2N fitness day, details arriving soon.
T :)
If you would like to purchase your photo as a memento please let me know so that I can direct you to our photographer.
Keep an eye out here and on the news page on www.tomalfy.com for info on January's B2N fitness day, details arriving soon.
T :)
Monday 7 December 2009
Week One Ultra Training
So Ultra training is here. It's great to run. As I run for a living (no I'm not that good, I'm a trainer!) you sometimes forget how releasing it can be. It's energising, but in it's simplest form it's a great release. You can chew the fat (almost literally) with yourself and get thing sorted in your head. It's most definately a form of meditation, the other is tea meditation, but that's a separate posting!
Week one was a success (well I won't tell you it was awful would I?!) with all the running completed. To be honest I am having to adapt the program to my work schedule as I am already due to run five times a week. As I don't wish to end up funding the holiday of my sports massage therapist I am focussing on using my work to build up time on my legs. The training then occurs on the weekly long runs, when I run slow, soft and focus on form....easy! This week was an 8 mile run, which ended up being 10 (don't ask) and all was good, except the knees. Yes it is definitely time for a new pair of runners to encase my perfectly formed runners feet ;) So a small trip to Fulham is due tomorrow to pick them up and break them in before Sunday.
I have also been thinking about my 2010 charity events. I'm struggling to find a steak and chip suit to run a marathon in, so if you know anywhere......
T ;)
Week one was a success (well I won't tell you it was awful would I?!) with all the running completed. To be honest I am having to adapt the program to my work schedule as I am already due to run five times a week. As I don't wish to end up funding the holiday of my sports massage therapist I am focussing on using my work to build up time on my legs. The training then occurs on the weekly long runs, when I run slow, soft and focus on form....easy! This week was an 8 mile run, which ended up being 10 (don't ask) and all was good, except the knees. Yes it is definitely time for a new pair of runners to encase my perfectly formed runners feet ;) So a small trip to Fulham is due tomorrow to pick them up and break them in before Sunday.
I have also been thinking about my 2010 charity events. I'm struggling to find a steak and chip suit to run a marathon in, so if you know anywhere......
T ;)
Charity Facebook Page
I have just created my new charity facebook page. So if you'd like to follow my plans for next year's big event just search for Tom Alfry and add me. The page will be showing details of the event, training posts and pics and will have links to the charities I am running for.
Thursday 3 December 2009
The London Running Show
Catherine (my GF) and I visited The London Running Show on the 29th November to check out the stands. We discovered Cherry Active, which we are both now testing. It is a Cherry juice concentrate that is ridiculously high in anti-oxidants, perfect for those who like to train, but don't want to get old doing it! I will update you with how it works after the hard training sessions; it's supposed to reduce the old muscle soreness post hard workout - perfect! Check it out at http://www.cherryactive.co.uk/
The other interesting new side of running we discovered were the Somnio running shoes which we were fitted for at the show and tried out on their treadmill. I am a neutral runner with slight pronation on my right foot due to weak glute med (yes, yes I'm a tight arse!), so I was interested in how they would help. Catherine overpronates equally on both sides (lucky her!) and wears Asiscs 2120's to help with this. After being filmed, scanned and questioned we were fitted for our shoes and tried them out on the treadmill once more. It was interesting to see the immediate correction for both of us and we are keen to find out how other runners have faired as they could have great potential in injury prevention. Keep watching this space for more details and check out http://www.somniorunning.co.uk for the background.
We were also impressed by Clif Bars. Made from organic oats and other goodies these energy bars were pretty tasty and could be a good alternative during the long hours of ultra running. What I was impressed by were their new shot bloks which are an alternative to the electrolyte gels on the market. It was a cross between a gello vodka shot and a wine gum. Actually it was better than that, unfortunately they didn't have Vodka in them ;) Check the guys out at www.clifbar.com
Also check out my friends at Mulebar who produce some other natural energy bars for mountain bikers, runners and other extreme nuts! www.mulebar.com
Roll on next years event! T :-)
We also met the kind people at the ChiRunning stand and we are now converting to help us avoid injury, become more efficient and get through the ultra running of the next year! Chi Running incorporates "the inner focus and flow of Tai Chi with the power and energy of running to create a revolutionary running form and philosophy that takes the pounding, pain and potential damage out of the sport of running". Enough said! Visit http://www.chirunning.com for details.
The other interesting new side of running we discovered were the Somnio running shoes which we were fitted for at the show and tried out on their treadmill. I am a neutral runner with slight pronation on my right foot due to weak glute med (yes, yes I'm a tight arse!), so I was interested in how they would help. Catherine overpronates equally on both sides (lucky her!) and wears Asiscs 2120's to help with this. After being filmed, scanned and questioned we were fitted for our shoes and tried them out on the treadmill once more. It was interesting to see the immediate correction for both of us and we are keen to find out how other runners have faired as they could have great potential in injury prevention. Keep watching this space for more details and check out http://www.somniorunning.co.uk for the background.
We were also impressed by Clif Bars. Made from organic oats and other goodies these energy bars were pretty tasty and could be a good alternative during the long hours of ultra running. What I was impressed by were their new shot bloks which are an alternative to the electrolyte gels on the market. It was a cross between a gello vodka shot and a wine gum. Actually it was better than that, unfortunately they didn't have Vodka in them ;) Check the guys out at www.clifbar.com
Also check out my friends at Mulebar who produce some other natural energy bars for mountain bikers, runners and other extreme nuts! www.mulebar.com
Roll on next years event! T :-)
Ultra Training begins!
This week my Ultra marathon training begins for the 50 mile event that I'll run next October.
I am looking forward (really I am) to long runs on Sundays of 30+ miles. I'm going to be glad I bought that cherry active after those I'm sure.
I will update you each week with my progress and offer my worldy wisdom from all the mistakes I've made to help your training.
I'll let you know which charity I'll be running my event for when I've got through the shortlist!
Tom :-)
I am looking forward (really I am) to long runs on Sundays of 30+ miles. I'm going to be glad I bought that cherry active after those I'm sure.
I will update you each week with my progress and offer my worldy wisdom from all the mistakes I've made to help your training.
I'll let you know which charity I'll be running my event for when I've got through the shortlist!
Tom :-)
Running groups
The new running groups have started and there are various days and times available for all levels. More information can be found under the fitness coaching page on my website.
All the groups are limited to 6 people so you'll be able to get more personal coaching and guidance with your running than regular running sessions.
Obviously with the weather turning wintery (at last!) it makes it harder to motivate ourselves to get outside and train. So now is the perfect time to start with a group and get ready for the post Christmas excesses!
Feel free to contact me for details.
Happy training!
Tom :-)
All the groups are limited to 6 people so you'll be able to get more personal coaching and guidance with your running than regular running sessions.
Obviously with the weather turning wintery (at last!) it makes it harder to motivate ourselves to get outside and train. So now is the perfect time to start with a group and get ready for the post Christmas excesses!
Feel free to contact me for details.
Happy training!
Tom :-)
Wednesday 2 December 2009
Welcome to the new blog!
Hey guys and girls!
Welcome to the new blog! Here you'll find news, articles, tips and updates on my progress through my Ultra Marathon training.
Please sign up to the RSS feed to receive the regular posts.
Happy training!
Tom :-)
Welcome to the new blog! Here you'll find news, articles, tips and updates on my progress through my Ultra Marathon training.
Please sign up to the RSS feed to receive the regular posts.
Happy training!
Tom :-)
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