My music this month

Here’s a good wee album I bought recently that I really like. Nice upbeat tunes to run / workout to. I know how Julie Lord likes to hear what I’ve been listening to, so I thought I’d share it here.

What’s your favourite music just now? Comment below or on my Facebook page

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I’m back and I have some plans!

The last 4 weeks I’ve taken a bit of time out to get some balance… some running, some rest and sleep, some strength training and some walking.

I’ve listened to my body and rested when I needed it, and managed to run another 60 mile month in June (same as May).

My mileage was a bit of a reduction from the norm for me, but I’ve been strength training 2 times a week and resting or running on other days.

I felt a bit like my cape had fallen off, and I caught up with some of my people for chats, walks and a bit of perspective. Now I feel like I’m back on track, and ready to get on with some good training mixed with a good work life balance.

Here’s what I’ve been up to since mid June (instead of posting weekly on here, I’ve kept an email draft of my plans / progress):

Mon 17: Rest
Tue: Squat Strength / 5.1M walk Chatelherault
Wed: 6.5M Run DMc
Thu: Deadlift Strength / 3.2M easy run Pollok / 4-5M walk
Fri: Rest / 11k steps
Sat: 3.5M Run
Sun: Rest / Travel

2 Strength, 3 runs (13.2M), 3 rest days, lots of walking

Mon 24: 3.2M Run
Tue: Clean n Press Strength
Wed: Rest
Thu: KB Strength / 7M Run
Fri: 4.2M Run
Sat: Rest
Sun: 8.3M Run = 60 miles for June!

2 Strength, 4 runs (22.5M), 2 Rest days

Mon 1: Rest
Tue: Rest / Walk
Wed: 5k Run / Squat Strength
Thu: Rest
Fri: 5.1M Run
Sat: Rest
Sun: Deadlift Strength / walk

2 Strength, 2 runs (8.3M), 4 Rest

Mon 8: 4.5M Run
Tue: Clean n Press Strength / 60 min walk
Wed: 60 min walk / 7.6M Run
Thu: 5.2M Run / Travel
Fri: 7M Run Inverness canal
Sat: 4M Inverness
Sun: Rest

5 runs (28.3M), 1 strength, 1 rest

My sleep has improved a lot, and in the last week I’ve come off coffee / caffeine to see if it can help me to sleep better and improve my health a bit. I might still have a coffee on Saturdays as I don’t want to cut it it all together unless there are obvious negative effects from it.

I’ve also had a sore neck and shoulders since the start of May. I’ve been doing physio exercises to try to help it, and had a couple of massages. I think I’ve figured that it isn’t muscular, so I’ve booked to go see a chiropractor to see if they can help.

Next week I’m planning the following training – taking a bit of a break from heavy strength training for a couple of weeks. A focus on getting out running more often for a bit…

Mon 15: 5M / Bodyweight or KB strength
Tue: 4M / chiropractor
Wed: KB strength or 5k run
Thu: 9M
Fri: Rest
Sat: 4-5M wi FG
Sun: Rest

And here’s my plan for the next 11-12 weeks – training for the great Scottish Run half marathon at the end of September:

1 July – 5, 5k, 5.2
8 July – 4, 7, 7.6, 5.2
15 July – 4, 5, 9, 5
22 July – 5, 4, 15 (LM) – maybe 12 of these
29 July – 4, 5, 8
5 Aug – 4, 6, 10
12 Aug – 4, 5, 12
19 Aug – 5, 6, 8
26 Aug – 4, 5, 9
2 Sep – 5, 4, 13.1
9 Sep – 4, 5, 12
16 Sep – 5, 4, 9
23 Sep – 3, 4, 13.1

I’m aiming to do more running up to the end of July, then runs and strength in August and September. And I’m also looking to continue with better sleeps and take rest if I need it – and get my neck / shoulders fixed too!

Have you missed my posts? What do you like to read in my posts?

Let me know in the comments and I’ll see what I can come up with.

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Time for new Aftershokz

I’ve had my Aftershokz titanium bone conduction Bluetooth headphones for just over 3 years. I got them just after they came out, as a treat for myself at the London marathon exbo in 2016.

The other day, the right arm cracked a little… they still work, and I’ve sealed them with black electrical tape… they still work, but it’s probably time for a wee upgrade.

They were always big, and I managed to get a 20% off code from Aftershokz for a new pair of minis… so I ordered them and they arrived today.

They fit perfectly around my little head. I was thinking of selling my bigger damaged 3 year old ones, but they’re probably not worth very much. They probably have some life left in them though I expect. If you fancy buying them cheap off me let me know. 🙂

The sound quality appears to be similar in the new ones, only they fit my tiny head perfectly. I feel so much safer running with Aftershokz as I can hear my surroundings, so much so I’d never run with normal headphones again.

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People can be great can’t they? I’ve posted about this before… but these last few weeks, people, some people, many people, have been really great.

You might have noticed that I’ve been a bit quiet on here, I’ve taken a bit of a break from posting online and on my Facebook page … it was just to take a bit of time out to get some balance back.

One day a week or so ago, when I was feeling a little down / sorry for myself, I started writing a list… well two lists in fact.

They were lists of ‘my people’. The people I know I can go to, the people I trust, who have my back (and of course I have their back too).

The first list was my people in my personal life… and the second list was my people in my work life. As I started to write the lists, they got longer and longer.

I ended up with about 15 really close people on my personal list and about 20-25 on my work list. People I can really trust and go to for support. And all of a sudden I felt pretty blessed and less sorry for myself.

What a good place to be in… and true to form, I’m not sitting on my own going over my thoughts, I’ve reached out and connected with people, to see if I can get my people to help me move forward with this.

Now I’ve spent the last wee while reconnecting with people… reaching out like I do sometimes when I need a hug. When I need to borrow a cape or two. And they turned up in their droves.

From the friend who’s like a sister in Inverness, to the friend who’s always been like a Mum and the best friend who’s always there for me, saying the right things, and being so calm and nice with it.

Texting or calling just at the right times and helping me to know that I am most definitely not alone. And the partner who’s helping more than she will ever know.

To my brother who knows exactly what to say and brings me right back to earth with just one simple email that’s straight to the point, and the best advice, put simply, in a nutshell. He knows me so well it seems. (Pic taken a month or so ago – he’s so handsome lol ).

To the amazing friend with her little lovely two year old who brings such joy to the world, and the other friend who’s been there since secondary school and has a two year old too. With these friends it all easily and comfortably slots back into place no matter how long we’ve been apart for.

To the work colleagues who know me well, and tell me they’re proud of me, they listen, and say they know exactly where I’m coming from. But they also challenge me and my thoughts too, helping me to see that little bit clearer each day.

And the other insightful and straight to the point colleague who text me just at the right time to say…

‘Do some exercise, woman! You thrive on it!’

..which prompted me to get my trainers on a go out a run just after.

To the colleague who always speaks the truth, and tells it honestly and like it is, every, single, time. No nonsense, just the truth and such sense and good meaning behind. (There’s two of them too – each different in their own unique ways.)

Not to forget the colleague who cancelled lunch plans with someone else to have a last minute lunch with me, and have a good chat… followed by a few check ins afterwards.

And the colleague who opened up and was there because she knew I needed it and even though she was dealing with a lot herself. She checked in regularly too, and gave good, reassuring nuggets of chat, advice and motivational quotes, for weeks.

And the colleague from about 15 years ago / turned friend who I haven’t seen in nearly a decade who offered to fix my necklace as a favour, and welcomed me in for a nice chat.

The ever so laid back colleague turned friend who went a nice walk in the park with her kid, the other colleague who met me for lunch but didn’t eat as she was ‘still trying to shift the baby weight’ (which she didn’t have, by the way.) …she was madly waving me off, big smiles, shouts and waves from 50m away as we parted ways.

The baby I rocked to sleep, and the cool, fun and special two year old I ate ice cream with on a Saturday, chased around a park. Pushed her on a swing until she’d had enough, played ball with her, rolled about on the grass and laughed with her, and tired her out so she needed a big nap.

And by the way, kids kids kids… they’re just amazing, aren’t they?!

To the counsellor and the coach, all from work, who seem to have my best interests at heart, and seem to have got to know me so well too. And even the people from work who are taking a step back and not interacting with me, I know that they have my best interests at heart too.

The colleague who came to me at the drop of a hat following a text from me one Tuesday afternoon, when I’d hit rock bottom for the silliest of reasons, and simply because I had nothing left to give. She listened and talked sense, and helped me to get back on track.

Then this one really got me today…

Now I’ll not go into too much detail, but I’ve been feeling so lost and not myself for a while … struggling to keep my head up and see the sky and the sun, but trying really hard to. My cape seemed to disappear for sure, and there don’t seem to be many rainbows about these days.

I’ve been struggling with sleep and even my appetite and the way I’m thinking, but I’ve been trying ever so hard to get back on track. The usual Lorn seems to have left the building and I’m not sure who’s replaced her… just for the time being I hope.

I have a plan in place, but there have been ups and downs for sure. I realised that I was a bit burnt out and I’ve got help to try to recover.

Then today, I was messaging someone from work, and she said this …

‘…personally, I think you’re an absolute legend, an inspiration and someone I look up to and think ‘what would Lorn do in this situation?’

Then she replied later with the hashtag #whatwouldLorndo. Lol.

I’m not even cool enough to think of hashtags, but maybe thought maybe it should be #whatwouldsuperlorndo… but actually, maybe I don’t need the super bit at all?

Anyway, it made me tear up because right now I am trying to get some balance back, to get back up there and be me. Get some sleep, some exercise, motivation and smiles back. And I’m nearly there.

At a time when someone who I’ve only really met properly about 5 or 6 times and had some good chats with, might say what would Lorn do… I’m not sure I know what to do…

… but in reality I probably do, and I’ve been doing it. I’ve been working through it, and I’ll bounce back, I know I will. But somehow it seems to be working sometimes, but not all the time.

What has made the difference is the people, my people, on my lists – being there for me when I’ve needed them most.

I have taken some time out and I am getting there. And for anyone that’s missed my posts, I have still been training (and resting and recovering) and I will be back…

I’ve also spent a few days in bed, giving my body and mind the rest it’s needed… it felt a little bit odd, but was most definitely needed.

Now I think I might hopefully have just maybe tied my cape back on this week, and I’m hoping it stays on tight.

Thank you to those who have been there for me, as usual, it’s meant a lot.

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Kettlebell workout

Here’s a good simple kettlebell workout that takes between 25-30 minutes including a warm up.

It’s a variation of my 80/20 kettlebell workout, and I did it today (change the weights based on your experience / strength – and if you’re not sure of the moves, get an instructor to show you, or check out Youtube):

– Warm up

– KB Swing 20kg x40 / KB Squat 12kg x40

– Clean n press 12.5kg x10es

– KB Squat 12kg x40 / KB Swing 20kg x40

– Press ups x20

– KB High Pull 16kg x40 / KB Romanian Deadlift 20kg x40

– Clean n Press 12.5kg 10es

– KB Romanian Deadlift 20kg x40 / KB High Pull 16kg x40

– Press ups x20

– Clean n press 12.5kg x10es

I do like my kettlebells, but I use dumbbell for the single arm clean and presses.

I started off with a 12kg kettlebell, then got another 12kg and an 8kg kettlebell. Then I got a 16kg one and now I’ve got myself a 20kg one too.

We r sports on amazon are a good supplier if you’re looking for a good place to get them. Or you can get them in supermarkets, or powerhouse fitness stores if you want to try before you buy.

I’d suggest you start not too light, but maybe go for a 10kg or 12kg kettlebell for swings etc.

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Wk24 into Wk25

Last week I got two runs, two strength sessions and three rest days in. A good balance – not overdoing it, and getting enough rest too. Here’s what I did:

Mon: Deadlift Strength
Tue: 3.2M lunchtime run
Wed: Rest
Thu: Clean n Press Strength
Fri: 6M Run
Sat: Rest
Sun: Rest

I’m listening to how I’m feeling but still getting regular exercise in. The social runs have been good, and this week I plan on doing some more runs and a couple of strength sessions before having rest at the weekend.

Mon: Rest
Tue: 5-6M Run / Squat Strength
Wed: 4-5M Run / maybe swim
Thu: Deadlift Strength / run
Fri: Rest
Sat: Rest / or run
Sun: Rest / or swim

My miles for June are quite low, half way through at just 24 miles, but I have been doing more strength training and resting when I need it so I’m ok with that.

In the next wee while I’ll try to alternate run days with strength days and take it from there, rest or walk when I need rest days.

I’m going to take some time out in the next few weeks, so there will be some fewer posts on here and on my Facebook page.

Time to focus on what’s important.

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Wk23 into Wk24

Last week I was back to work… and my neck was giving me bother. Tight with reduced movement and a nerve pain when I looked right (crossing roads movement when running!)… I had a good hour massage on Tuesday by Clare at Fitness Therapy Glashow? And have been doing physio exercises most of the week.

My body seemed to be rebelling against something, and by Wednesday I decided I’d take some rest, and on Thursday I went into the gym early, but just did some neck exercises and ditched any strength workout I had planned.

I did two morning runs with friends, one on Tuesday and one on Friday morning, and a wee 30 minute run at lunchtime on Tuesday with a colleague.

Mon: Squat Strength / neck exercises
Tue: 10k Run Debbie / 3.5M lunchtime Run / massage/walk
Wed: Rest
Thu: Rest
Fri: 6M Run Twinnie / neck exercises
Sat: aborted run / neck/sore head / Rest day
Sun: Deadlift Strength

I had planned three strength sessions and 3-4 runs, but I listened to my body and just did the 1-2 strength sessions and 2 days of running. On Thursday I kind of felt sorry for myself, and knew that I wasn’t motivated to train so didn’t (and knew I needed some rest instead / no guilt).

I had good chats on my runs, running with good and honest friends really is ace.

I had a good Saturday with first an eye test (all well there), then brunch at the cherry tree in Giffnock, then a walk in Newlands Park, and a good afternoon nap when it rained. A nice easy fun day.

Sunday will be a time out day, if I’m feeling good, a lie in and a Strength session, or if I need some restful a lie in and some downtime before next week.

I posted on Facebook that a few weeks back my 18 year old necklace that my good friends clubbed together to buy me for my 21st, snapped. This was on a day (29 May) at work when I got a bit of bad news, and the snapping of my necklace just about pushed me over the edge.

I actually knew it was coming as it had shown signs of weakness … and luckily I managed to catch and keep all the bits.

I posted it on Facebook, ever so sad (but I knew I could probably pay to get it fixed where it was bought). And someone offered to fix it for me, then my friend Sally (who makes jewellery and glass beads) offered to fix it.

By Friday 7 June it was fixed and I was very happy. In just over a week I’d missed being able to wear it. And now it’s fixed, hopefully it’ll stay fixed for a long time. Hopefully it’s a metaphor for how things are at the moment for me – broken for a bit, then fixed and on the way up?

Today after a good sleep I woke up and fit girl and I went out for a run. I didn’t feel quite right with my neck and a sore head, and after a few mins I called it a day. (Looking like I ran for a Burger King and back lol). I took a wee rest day as above instead.

Next week, if I’m feeling better, I’m planning to alternate my run and strength days and hopefully I’ll be up for and motivated to be active as below:

Mon: 4M Run
Tue: Strength
Wed: 8M Run
Thu: Strength
Fri: Run
Sat: Run / Strength?
Sun: Rest

I’ve been watching what I eat to a degree this week, but not being too restrictive. More protein where I can and a few bits of chocolate when I’ve wanted.

After my holidays my weight didn’t go up much / remained more or less the same (down 0.5lbs overall) even with all that ice cream. (Ha ha – I must have got some balance with the mountains of food I was eating and the activity I was doing.)

And in a week back here, I seem to have lost body fat and gained other / lean body mass.

135.4lbs / 17.4% body fat
23.5lbs body fat / 111.9lbs other
79.1% lbm / 107.9lbs lbm

135.9lbs / 15.9% body fat
21.5lbs body fat / 114.4lbs other
80.6% lbm / 109.5lbs lbm

-2lbs body fat / +2.5lbs other

I’m going to use June to get back into regular training, ideally 2 strength sessions a week and 3 runs a week, building up to 10 miles in June, half marathon by July / August.

I’m aiming to drop my body fat if I can, and not think too much about what the overall weight outcome is / add on lean mass.

I’ll see how I feel in the next few days and I might take more rest if I need it. Also a focus on getting plenty of sleep to add to the rest. And I’m hoping to visit some friends for some fun and chat, before a birthday weekend away in newcastle (where I’ll see where my dad grew up).

They lived in Greenside, across from the school. Above is then, looking up the street, and below is a google maps of the house.

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