I’m working with a nutritionist!?

I’ll try and keep this short and sweet (famous last words!) but this is a post I’ve wanted to write for a while but I won’t lie, I have found it quite difficult to write.

Towards the end of summer 2016, I started working and getting help from Chris Lowe, a registered and expert nutritionist, based in Leeds.

Chris has worked with, and continues to work with, a wide variety of athletes, helping them to reach both their performance and aesthetic goals.

The decision to work with Chris came while I was on holiday in Croatia with my boyfriend and our two friends. My relationship with food is something that Dane and I had discussed a number of times but at the time I don’t think I realised just what an issue it was.

Although I didn’t think it back then, for a while I definitely had an unhealthy relationship with food. As a marathon runner (or someone who likes to think she’s a marathon runner!) I train between 5-6 times a week with a mixture of running, strength training and other cardio sessions such as cycling. I definitely wasn’t fuelling my body correctly for the work it was doing and as a result I was often tired, grumpy, weak and quite frankly, miserable. I didn’t even think to look at what I was fuelling my body with though, instead I’d be frustrated at my body for not changing or adapting the way I wanted it to and I’d often take that out on Dane.

I wasn’t eating bad foods, I still had a diet made up of healthy food, but I think what’s important to realise is that even eating a healthy diet, it doesn’t necessarily mean that you are healthy, if that makes sense?

I’ll try and explain it a little better. I won’t give you a full run down of what I was eating but essentially, I wasn’t eating enough and I was depriving my body of certain things – mainly carbs – and as a result I’d binge. Usually, I’d have two eggs (sometimes just egg whites!) and some peanut butter before the gym and then usually a protein bar after the gym. I’d be hungry way before lunch time arrived and at lunch I’d usually have a chicken salad and then again, some form of meat and vegetables for dinner. I wasn’t eating enough of, or the right foods in general, to fuel my training. As a result, I was so hungry but instead of just eating something proper and having some carbs, I’d delve into the cereal box or peanut butter jar and then feel terrible about it.

So there you have it – I was a carbohydrate-phobe, not eating enough to fuel my body and on top of that, I was too focused on aesthetics, which is so silly because when I perform well in the gym or have a great run, I don’t care what my body looks like, as long as it can do great things! That’s actually one of the things I say to people quite a lot (not in an offensive way) ‘nice body but what can you do with it?’

What I didn’t realise, until I worked with Chris, was that if your nutrition is right, the aesthetics will follow – and they did indeed!

After having an initial chat with Chris about my diet, I completed a three-day meal plan which was then sent to him for analysis. The results I got back from Chris were extremely detailed and incredibly eye opening. I was restricting my body of so many nutrients and some of these were nutrients that I hadn’t even thought about before!

Chris put together a variety of meal plans for me, one for rest day, one for long run day, run AM, run PM, strength AM, and Strength AM run PM.

I was so excited to get stuck in to them and you’ll be surprised to know that there was zero peanut butter on there – this was a massive thing for me haha and I literally did just go cold turkey. However I felt so satisfied from what I was eating that I actually didn’t want any peanut butter.

For the first few days of the plan I was SO full. I almost felt like I was overeating because I was so full but I persevered and after a week and a bit, my appetite was back. I felt extremely satisfied following the plans and was never left wanting to reach for the snack cupboard or the peanut butter jar.

Not only that, but I found that my sleep quality dramatically improved, as did my mood and energy levels. 5.30am gym sessions no longer felt like a slog, I was lifting well and feeling great for it.

I was also having some really good running sessions, although for the first few weeks I felt a bit heavier but I think that was just my body adjusting to the new diet.

Through weekly conversations with Chris I learned how to fuel my body, what to eat before and after exercise and how to adapt my meals for the day if plans were to change and I couldn’t train due to work for example – this is something that used to really stress me out before!

It sounds silly but if I was going out for dinner, I’d get a bit stressed thinking I’d have to eat ‘bad foods’ or would overeat for example. Now though, I know that having a pizza or a burger for example, isn’t going to change my physique or performance once a week and I can plan my other meals around that to ensure I’m still fuelling my sessions right.

The most important thing for me out of all of this is that I feel a million times better. This for me is far more important than the aesthetics side of things. However, Chris had told me that with the correct nutrition and with the training I was doing, the aesthetics I had once so desperately been craving, would come – and they did – I was amazed! My relationship with food has changed dramatically and I’m so, so happy with it. My diet is far more balanced now and I feel extremely happy with where I’m at now. The issues with food put a massive strain on my relationship with Dane, which is hard to admit, and if I could go back and change all of that, I would in a heartbeat.

Since working with Chris my diet has now changed again, in that I’m not eating animal based products anymore. I’m conscious that I still need to educate myself about this and so I’m excited to be working with Chris again to get his advice to ensure I don’t deplete my body of any nutrients or restrict myself again.

I hope you’ve found this helpful or insightful and I’ll be writing another blog post soon on my journey to eating more of a plant based diet, although don’t worry, this won’t be preachy in any way shape or form – each to their own!

If you want to read more about the work Chris does (please do because he’s awesome) – then you can check out his website here. He also posts some awesome blog posts/nuggets of information on his Facebook page here.

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Summer training & races to come

Well hello there! It’s been a while since I properly posted a training update – or anything for that matter – so here goes!

I’ve had a little break but I’ve since been quietly working away, trying to improve my running and strength and slowly build back up towards marathon training.

long run

I’m running the York Marathon in October which will be my 5th marathon! York was actually my first marathon as well so I’m super excited to go back and run it again. Not only that, but it’s home turf so I’m hoping the family (including my 1-year-old niece!) can all come and cheer me on which would be amazing.

Aside from that, York is flat – yipeeee! My current marathon PB is at 3.25, which I achieved in London earlier this year. I’m not expecting to beat that at York but what I am aiming for is a strong finish. My goal is to be able to run that last 10k as strongly as I ran the first 10k. I realise I’m not going to be finishing the race as gazelle like as when I started it, but I want to be able to maintain a consistent speed, without seeing those mile splits climb.

So basically, that’s what I’m training towards. As always I’m doing my three gym sessions a week. This is made up of 2 strength sessions and a third focusing more on conditioning rather than lifting big numbers – I do love a bro sesh though as demonstrated below, ha!

strength 1

At the minute I’m running three times a week. Before anyone tells me that you need to be running every day to run a marathon, you definitely don’t need to. For me, it’s about getting in the quality sessions and finding out what works for me. I’ve tried running 6 days a week and for me, that just doesn’t work – particularly for my mental health! If you want me to do a post on training for a marathon on three runs a week – just let me know by commenting below or Tweeting me (@hannahbryan91).

speed session

This week I did a speed session on Tuesday, an easy run on Wednesday and a long run on Friday. I’ve got one more gym session to do (my conditioning one), which I’ll do tomorrow (Sunday). This might increase as the marathon nears but this depends on a number of factors i.e. time and my body! I’m currently getting some help with my nutrition which I’m hoping is going to benefit my performance and aid recovery so I might end up running more within the next few months, but I’m going to tell you more about the nutrition side of things in a different post!

easy run

Here’s a list of what I’ve got coming up:

August – Askern 10 miler
September – Great North Run
October – York Marathon, Sheffield 10k
November – exciting challenge to be announced soon!

I’ll try and get some other races in but at the minute that’s what I’ve got booked in.

The only other thing to mention is that I decided not to accept my Good For Age place for London next year. I hope I don’t regret it! My plan is to focus on Boston – providing I get a place! If I don’t get a place…then the Great Wall Marathon is on my list…!

That’s all for now training wise, I’ll keep you updated as the marathon nears. I’m ready to work hard for this one!

🙂

Race review: Nottingham 10 mile road race

Woah, it’s been a long time since I’ve blogged – apologies for that! I’m back now though and thought I’d share a race review from the Nottingham 10 mile road race with you.
nottingham 10 mile race
I ran this on a very wet Friday evening last week. Luckily the sun did come out for most of it though!

The race kicked off from Nottingham’s National Watersports Centre at 7pm. I got there at about 6.15pm and parking was super easy. It was a short walk to the registration area and luckily we could wait inside before going to the start line. There was no defined start line but it was pretty easy to figure it out – I just followed the other runners!

The course is essentially two-and-a-half laps around the lake. I was worried the route would be boring but it really wasn’t at all! If you need a huge crowd when you race then I wouldn’t recommend this, although where people were watching they did some great cheering!

I didn’t have a plan going into the race; in fact I didn’t actually want to do it at all after a long week at work – and it was chucking it down! I decided to just make sure I ran under 1.15 and use it as a great training run.

I felt strong the whole way round and came in at 1.13 – happy with that 🙂

There’s no medal at the end which I was gutted about as I love a good medal haha. When you pay to enter (I think it was around £20 maybe) you can also pay for a finishers t-shirt though.

Every finisher also gets a goodie bag which had a mug and a banana in.

All in all, this was an enjoyable race and I’d recommend it to anyone who lives near Nottingham. A great way to spend a Friday night!

My next race was supposed to be Sunday however I’m now going to be watching the athletics in Birmingham which I’m incredibly excited for!

Training is going well though and I’ll have a full blog post on what I’m up to and what I’m training for at the moment up at the weekend!

🙂

London Marathon 2016

marathon 3

Well, where do I even start with this post!? Another World Major Marathon ticked off and 26.2 glorious miles around the streets of London shared with some of the most inspirational people I’ve ever had the pleasure of running with!

London, you were truly amazing…but before I get in to all of that, here’s a little run down of my entire race weekend.

Friday night was spent doing the essential final preparations, packing, updating my Ipod and ensuring I had a lovely, even fake tan glow – ha! I hit the hay early Friday night as I was up pretty early Saturday morning to have my hair done…priorities!

I arrived in London just after 1pm on Saturday and headed straight to the expo at the Excel centre. This is when the excitement really started to kick in! Signing the wall was such a surreal moment and it hit me that this was the LONDON MARATHON;  people enter the ballot year after year and are unsuccessful, and here I was about to run it – I felt very lucky to say the least.

marathon 1

After strolling around the expo my feet were starting to hurt, not to mention I was hungry and bordering on grumpy! With that in mind, we headed to our hotel in Peckham (oh hey Del Boy!) and then got an Uber to Vapianos (my favourite place!) for ALL of the carbs and all of the chocolate pudding.

Saturday evening was pretty uneventful after that. I had a final pre-race debrief with my friend Liv who was also running, (her first marathon!) and we arranged for me to go to hers (also in Peckham) Sunday morning so we could eat and then travel down to the start line together.

Me and Liv post race - VICTORY!

Me and Liv post race – VICTORY!

I barely slept on Saturday night but it was nothing a coffee couldn’t sort on Sunday morning. 7am was when I started to get stressed about getting taped up and getting to Livs house in time so that I could eat! We actually got to the start line in good time and after queuing for the loo it was time for some photos and a quick warm-up before heading to our separate start pens.

I was actually really surprised that when the gun went off at 10am I was over the line by 2 minutes past! I was a bit worried as the first few miles were spent trying not to trip over people and were slower than what I was aiming for – although really I’d only just decided on a whim and positive encouragement to try and average 7.45min/mi! The race soon thinned out though and it was time to take it all in!

The first 10 miles seemed to fly by and everything felt comfortable. Despite the fact I was comfortably hitting under 7.45min/miles I knew I wouldn’t be able to keep it up for the whole way round, but part of me thought what the hell, throw everything you’ve got at it!

My support crew were at mile 9 and 14 but I never spotted them which was a bit disheartening, but I just kept on turning the legs and ticking off the miles. At about mile 18 I thought the race was never going to end and I knew I’d be in for a tough fight from mile 20.

At mile 20.5 I saw the team and started to cry and shouted “I’m done” at them…nothing like being dramatic hey Han! Had I ran over to high five them though, I’d have genuinely found it hard to get going again! Thankfully, I’d spotted Faye (who I follow on Instagram and who had run Boston on Monday) and we’d been back and forth in front and behind each other for the whole way round. I knew she was a strong runner and was faster than me so I decided to try and stick with her.

marathon 4

Faye, along with the beautiful folk of London cheering on the masses, is what got me through those last six miles. Turning the corner and onto the mall was surreal and I knew I’d managed a PB. I crossed the line in 3.25.05 and promptly hugged Faye. What a run. A PB at London…London! It’s still sinking in to be honest. My training was average at best and I battled through more mental struggles during this marathon training than any of the previous ones, but I’m so pleased with that run. London, you were truly amazing.

marathon

For now though, it’s time to rest, eat and enjoy some time training without the pressures of a marathon. It’s also back to the drawing board to get some autumn goals nailed down…watch this space.

Glute & core conditioning circuit for runners

main pic 1

It’s a well-known fact that runners need a strong core and solid glutes to help maximise running economy. Most physiotherapists and strength and conditioning coaches will advise doing various exercises to help keep your core and glutes strong in order to help prevent injuries as well. Not only that, but these areas of the body, particularly in running, support your every move.

When we run, our glutes keep our pelvis level and propel us forward as we drive one foot in front of the other. Strong glutes will help you to generate a more powerful stride though a strong hip extension.

If your hips are wobbly or your core is weak, you’re wasting valuable running energy through those areas. That wasted energy should be put into getting a greater stride which can ultimately help you get faster!

As part of my strength sessions I do a core and a glute circuit as accessory work to compliment the rest of my strength work and running sessions. I like to think of it as part of my general body maintenance.

I do 3 sets of each circuit and between 12-15 reps for each exercise.

I’ve detailed them below, give them a try and let me know what you think!

Glute circuit:3 sets of 12-15 reps each leg. Do all of the exercises on one leg before switching to the other leg. 

Side lying clams:
clams 1
Lie on your side and bend your knees to a 90 degree angle/just under. Keeping your feet together, hinge and lift your knee up as far as you can. Squeeze the glute to keep it engaged and try to keep your hips facing forwards as much as possible.

Side lying straight leg raise:
hip lift 1
Lie on one side with your legs out straight. Rotating the foot slightly to engage the glutes, lift the top leg up as high as you can until you feel it in your glute. Lower it back down slowly and that’s one rep.

Prone hip extensions:
prone hip 1
Lying on your front, place either a rolled up towel or rolled up yoga mat underneath your hips. Bend one leg to a 90 degree angle and leading through your heel, lift your leg up and squeeze your glute at the top before lowering back down slowly.

Side lying recovery position leg lifts:
recovery lift 1
Lie on your side once again and put your leg across your body in a 90 degree angle, similar to the recovery position. Lift your leg up so it’s level with your hip again before lowering back down. That’s one rep.

Single leg hip lift:
hip lift 2
Lie on your back with your knees bent and feet flat to the floor about hip width apart. Take one leg off the ground and straighten it completely before lifting your hips up, driving through the heel of your foot that’s still on the floor. Finish the movement at the top by squeezing the glutes before lowering down to start the next rep.

Donkey kick:
donkey kick 1
Start with your hands and knees about hip width apart and then lift one leg up, keeping it bent at a 90 degree angle. Push through your heel and squeeze your glutes at the top. Really concentrate on squeezing your glutes and using hip extension to lift the leg rather just swinging it up and down aimlessly.

Now on to the core circuit. Do 3 sets of between 12-15 reps. I use a Swiss ball for this circuit but you could also use valslides or a TRX.

Swiss ball pikes:
pikes
Start in a plank position with your feet on top of the Swiss ball. Using your core, keep your legs as straight as possible and try to pull your feet towards you as you bend at the hips, so that your hips are stacked over your shoulders.

Swiss ball knee tucks:
knee tucks
Start in the plank position with your feet on the ball once again. Similar to a pike, use your core to bring your knees in as close to your chest as possible before rolling back out to the plank position again. As you roll back out, try not to let your back arch, keep a hollow body position by tilting your pelvis.

Swiss ball mountain climbers:
mountain climbers
These are harder than they look, trust me! You can do mountain climbers with or without a Swiss ball but add the Swiss ball for an extra challenge. When using the Swiss ball to do mountain climbers the key is to keep that hollow body position and bring your knees in slowly in a controlled manner until your knee touches the ball.

Swiss ball hamstring curls:
hammy curls
Lie on your back and straighten your legs out, putting your feet on top of the Swiss ball to lift your hips. Keep your hips lifted as high as possible and engaging your hamstrings and core, bring the ball in slowly towards your bum. Roll out until your legs are straight again, keeping your hips lifted for the whole rep.

How to recover after a marathon 

First things first, you’ve completed a marathon! Woohoo, congratulations, it’s a major achievement and definitely one worth celebrating! 

Before you start the celebrations though it’s important to think about how you’re going to aid your recovery after the race. Generally it takes your body 2-3 weeks to recover from a marathon and what you do in the stages after the race is just as important as what you’ve done leading up to it. Of course, recovery will vary for each runner. A seasoned marathon runner for example is more likely to recovery more quickly than someone who just completed their first 26.2 

Recovery after a marathon starts as soon as you cross that finish line. Drink something as soon as you can and eat a banana or something you’re offered as soon as you’re over the line. As hard as it may be, fight the urge to immediately collapse in a heap on the floor – don’t sit down! A walk to meet friends/family or back to your hotel or car will be good for you and will prevent you from seizing up immediately. 

Once you’re home, put your feet up and as soon as you can stomach eating get some fuel down you. Make sure there’s carbs and protein in there to start replenishing those depleted glycogen stores and aid muscle recovery. Something along the lines of a chicken pasta dish is ideal. Of course, now is the time to treat yourself to a pudding too, you’ve earned it! Listen to your body and give it what it craves, this is its way of telling you what it needs! 

Running a marathon is a huge stress on your body and after the race you are more likely to be susceptible to injury and infection as a result of that stress as well as depleted glycogen stores and dehydration. Make sure you get plenty of rest and eat healthy, balanced meals to keep yourself as healthy as possible. Think hearty, wholesome dinners, vitamin c and early nights! 

Now let’s talk about DOMs! Many people suggest an ice bath to ease muscle soreness but speaking from my own experience I don’t see it as the be all and end all. I’d recommend doing some light exercise to ease DOMs within the first few days after a marathon. This could be a gentle 30 minute walk, a slow swim or even a gentle, short bike ride to loosen up the legs. Yoga is always beneficial too. Hydration is key as well. Drink little and often after the race until you’re rehydrated (hello clear wee!) and this will help to ease muscle aches and pains by flushing out the lactic acid. A massage within a couple of days of the race can help to ease muscle soreness too. 

Post marathon blues are inevitable and trust me, they are real! My advice for beating the blues is to focus on something which isn’t running to give yourself a mental break. Now is the time to try something new that you couldn’t do before because of marathon training. Once you’ve recovered, set yourself some new and exciting running goals! 

In terms of returning to training, ease yourself back in to it and most importantly listen to your body. Try not to put pressure on yourself to get back to it before you’re ready. Try some easy pace runs to get back in to things and remember, easy pace means easy pace! Foam roll and look after yourself. 

Enjoy the recovery time, wear your medal to work and make sure everyone knows what a running superstar you are!! 

🙂 

#hannahshappypace 

Race review: Berlin Marathon 2015

Where to start with my weekend in Berlin!?

mara 1

A week ago today I was running around the streets of Berlin alongside some 40,000 other amazing and inspirational runners.

A week later and I’ve still not stopped talking about it. The inevitable post marathon race blues came but once they’d gone I was left with the overwhelming urge to continue planning my next one!

Similar to planning my next marathon (London 2016 by the way), I’m jumping ahead again and I’ll start from the beginning of my Berlin 2015 journey, well at least from the airport.

After a pretty sleepless night Dane and I headed to the airport at 4am on Friday morning for a 6am flight to Berlin. As you may have read from one of my previous posts I had actually planned what I was going to wear months in advance but Dane surprised me with the best present ever. He’d got me kitted out in Hannah’s Happy Pace gear which included two race tops and an amazing hoody! I love, love LOVE them!

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Once we’d arrived in Berlin we headed to our hotel which was a short walk away from Potsdamer Platz and an in excellent location in terms of the race and getting around the city. The early morning start got the better of us and we had a nap in the afternoon as opposed to our original plan of running to the expo to pick up my race number. The following day we did just that, headed out for a little leg loosener to the expo which was just a few miles away.

When we got there we were somewhat underwhelmed by how small it was. Little did we know at that point we were just in the entrance rather than at the main bulk of the expo – whoops! It was actually enormous! Stands selling everything from Garmins to FitBits and personalised trainers were packed in to the aircraft hangars but before we let ourselves loose with our credit cards I picked up my number.

You’re given a BMW Berlin Marathon band which is heat sealed to your wrist before you collect your number and information bag. This was when it all started to feel VERY real.

Afterwards, we might have made a few cheeky marathon purchases including two Adidas BMW Berlin Marathon t-shirts – pictured below. Super cheesy smiles optional.

mara 6

Due to little sleep the night before, on Saturday afternoon I was grumpy, tired and hungry – and that’s not a Hannah you want to encounter! Luckily we stumbled upon Vapiano’s, an amazing Italian restaurant. I won’t write much else about it on this post other than what we had as I’m saving it for a blog post of its own – trust me, it’s worth an entire post! I had wholemeal spaghetti with chicken and sun-dried tomatoes in a lovely orange/chilli oil. It was delicious!

Luckily I slept pretty well on Saturday night and strangely enough I didn’t wake up feeling too nervous. Breakfast was porridge and a banana and a cereal bar shortly before starting the race.

It was quite a walk to the start pens and Dane wasn’t allowed through to the start line so we had to say goodbye quite early on, something I’m not used to in a race. At this point it took all I had not to cry when I said bye to him, despite knowing I’d see him at the 7k mark – get it together Hannah!!

The start pens were crazy! Despite running a previous marathon time of 3.38 I’d been placed in pen G which was for 3.45-4.15 hour runners. I tried to squeeze in to F but was sharply told this wasn’t an option. The pens were packed. I jumped over the steel barrier and squeezed in between a pack of people. It was a good 20-25 minutes before we even crossed the start line but despite the wait and the packed pens the atmosphere was amazing, the entire pen was buzzing with energy, singing, clapping and cheering as other runners/pens ahead of us set off.

mara 2

The first few miles were spent weaving in and out of people and I didn’t really pay much attention to the beautiful landmarks I was passing. It was all eyes on the ground to avoid clipping someones heel or crashing in to someone. I managed to see Dane ever so briefly at the 7km mark quickly shouting “I’ve only been going for 35 minutes!”

I didn’t have a plan going in to the race but Dane said try to stick to under 8 minute miles and still go for a 3.30 finish – he was convinced I had it in me – at least one of us was! Either way I thought I’d give it a go and just go with how I was feeling in each mile. Run the mile you’re in! I soon realised that averaging around 7.35 – 8 min miles felt comfortable and decided to stick to that for as long as I could, a risky tactic in the first half of a marathon I know. I passed the halfway mark in about 1.41 and was still feeling good so decided to stick with it although there was part of me that worried I’d gone out too fast and wouldn’t be able to sustain that pace for the latter part of the race.

The elite runners!

The elite runners!

It’s weird that strength tends to come out of a struggle and a struggle was exactly what I was expecting in the latter stages of this race. I knew I’d be fine up until mile 20 but having only ran 18 in training (due to no fault other than my own!) I knew my legs would be feeling it by then and I’d need to dig deep and find that strength to push on. Mile 18 came and went and in my head I said to myself, get to 20 and you’re practically done.

20 is where the fun starts though! Except in this case it was mile 23 when I felt as though I literally couldn’t puhsh any more! My mile splits were s l o w i n g quickly and even though I could hear Dane’s voice in my head telling me to lean forward and push on I felt as though I literally couldn’t!

The finish line wasn’t even in sight when I hit 26.2 miles on my Garmin in 3 hours 28 minutes. WHAT, don’t do this to me I thought, I should be finished!! Finally the finish line was in sight and I crossed the line in 3 hours and 31 minutes.

One of the things I dislike most about crossing that finish line is that there’s no one there to hug instantly haha – needy Han! Despite congratulating other runners in the vain hope of a hug, I knew I’d have to wait until I tracked Dane down. I cursed myself for not running with my phone so he could come and get me as our meet point was at least a good 10 minute walk away. At our meet point I collapsed in a sweaty heap on the floor before Dane arrived thrusting the GoPro in my face and FINALLY I got my victory hug!! WOOHOO! 3.31, my victory hug, the marathon was done and a huge bowl of pasta was in sight – happy Hannah!

Not only that but I’d somehow managed to secure myself a Boston Marathon qualifying time!! 2017 here we come!

If you’re thinking of entering the ballot for Berlin – do it is all I can say. It’s an amazing city (blog post to come on what to see do and where to stay/eat soon!) and the race is one of the world majors – need I say more!?

In terms of organisation I think the water stations could have been more frequent and it was at least 5 minutes before I was offered a bottle of water after crossing the finish line. Also, there’s no free finishers t-shirt so I’m glad I bought an Adidas one from the expo.

I’m thrilled with how the race went but of course I’m gutted I didn’t officially go under 3.30. That said, I’ve learnt a LOT from this race and from my training leading up to it. I’ve learnt just how important a solid strength and conditioning programme is and the vital importance of speed work and there’s plenty I’m going to be changing for London 2016 which will hopefully be the chance to well and truly nail that sub 3.30 which I absolutely know I’ve got in me. It’s quite exciting really.

I’ll be writing something on how I’ve recovered since the race later in the week but for now I want to be super cheesy and thank everyone who’s followed my training journey, my friends and family for always being so supporting (look at me, it’s like I’m doing an Oscars speech haha!) and of course, Dane, for putting up with my all to frequent running meltdowns, 6am starts on a Sunday for my long runs, for pacing me on speed sessions and for keeping me fit and healthy with my strength and conditioning programme – I love you all!

For now though I guess it’s time to park the Carb Queen crown and get back to the track…

#hannahshappypace