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The Final VHI WMM Update

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Our VHI Women’s Mini Marathon ambassador Hayley Coleman gives us her final training update before the big day on June 5th. Hayley, a professional make-up Artist is no stranger to the Mini Marathon, having completed it last year, calling it ‘one of the most amazing experiences’

After months of preparation, she is nearing the end of her training and is intent on besting her time from last year. Her personal goal this time around is to hit 10k in the 50’s and we have no doubt that she can do it! With less then a week to go, we sat down with the Westport native to see how she has been getting on.

“My training is pretty much done and I cannot believe at how far I have come in the few months.’‘ Along with her busy schedule Hayley’s training consisted off 2/3 5k runs a week along with strength and circuit classes. As well as the training plan Hayley also signed up for a few local races to help with her preparation and helps build confidence.

Intersport Elverys Ambassador Hayley Coleman VHI Mini Marathon

Hayley explains ‘I try to combine this with strength and circuit classes, just to change things up and give me myself a bit of variety.’ Having this variety helps keep the training interesting and Hayley also gives some advice to any new runners or any ladies taking part in the mini marathon.

‘Pick a spot up ahead and run to that spot and if you have to stop do, but only for a short while. The clock is still ticking.’

Hayley went on to add: “If you feel like you are lacking the motivation it’s important to push through and you will feel the benefit from it. It was important for me in preparing not to deprive myself as you want to enjoy my training; moderation and balance are key.”

Hayley also gives praise to her local Intersport Elverys, who were always on hand to help out ‘I have to make a big shout-out to all the staff in my local store, they have been great; always on hand to give me advice on what the best footwear is and what clothing is appropriate for my training.’

With the Mini-Marathon a few days week away Hayley’s last minute advice is ‘I am going to take it easy this week maybe a few gym sessions and eat well and sleep well as that is so important.’

So ladies, don’t forget to visit Elverys.ie or pop into your local store for any expert advice or last minute needs for the big day.

Best of Luck to Hayley and all the ladies who are taking part on the 5th of June. Enjoy your day!

VHI WOMEN’S MINI MARATHON – THE DAY IS HERE!

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Hayley Coleman is one of the most sought after make-up artists in the country and will this year be running the VHI WMM for the first time. Elverysblog.com has been following her progress as she gears up the run on Monday June 6th.

We caught up with our Vhi Women’s Mini Marathon ambassador Hayley Coleman over the weekend as she geared herself up for her first Vhi Women’s Mini Marathon as the big day finally arrives.

Hayley has been hard at work getting herself race ready over the last number of months but she did meet a bit of bother recently as injury threatened to sideline her from the race. However, as she explains, she eased the pain with rest and recuperation.

“For the last two weeks I was carrying an injury in my lower back and it held me back a small bit so I have been doing smaller amounts. I’ve just been trying to keep myself ticking over without injuring myself further. I took a few days off because it got to a stage where it was very sore but the last week it improved and I was able to get back doing small amounts, just making sure I am ready for the race.

I’m feeling great now though and hopefully I’ll be able to do it in an ok time. The last week was just about getting myself as ready as I can before I run so it’s been good.”

The beautiful weather the country has experienced recently was a world away from the rainy conditions of when Hayley and thousands of others set out on their preparation for the Vhi Women’s Mini Marathon 2016 and that presents its own difficulties she said – albeit nicer ones!

“It’s quiet hard running in the heat – you have to make sure you’re well hydrated. I find anyway I can get dehydrated quickly but I make sure to take plenty of water on board before. It is nice though to run when it’s dry without wind and rain battering your face!”

“I normally don’t run with a water bottle anyway, I make sure I’m hydrated before my runs and on Monday there will be water stations along the way as well if I’m feeling like I need to get some water on board.”

It’s been a long road since Hayley started out but she admits that the fun element of the race has allowed her to work her training around her life and work.

“I was away last weekend so that threw my training a bit, but it allowed me not to start focusing too much on the race either. At the end of the day it’s not a competition, and you don’t want to start worrying about it. I’ve been as good as I can but I have allowed myself a few treats – you have to enjoy it all as well. I won’t go out over the weekend though , that would completely ruin me,” she laughed, before adding, “but I’ll be as good as I can and get as much rest as possible.”

Already looking ahead to this evening and her recovery after the event Hayley sung the praises of her foam roller once again – and advised her fellow runners to get their hands on one if they can. She also emphasised the importance of a proper warm-up ahead of today’s race.

“The foam roller I’m living on at the moment! With my back and glutes I need to use that before and after training. Sometimes I wasn’t warming up enough so that’s something that I’ll certainly make sure I do before the race is warm-up properly! It’s one thing I’d say to everyone doing the race, don’t start without a warm-up, it could be the difference between you finishing today or not. But certainly the foam roller has really helped. It’s great and it’s something I know I’ll be using on Monday night!!”

Elverys Intersport wishes everyone taking part in today’s Vhi Women’s Mini Marathon all the very best of luck on this wonderful occasion!

ROLLING ON – HAYLEY’S TRAINING UPDATE

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Elverys Intersport Vhi WMM ambassador Hayley Coleman has pushed on with her preparation for the June Bank holiday weekend and she has found that rest and recuperation is just as important as her training over the last few weeks.

Feeling fragile after a recent 10k race in Castlebar, Hayley has been singing the praises of her Trigger Point foam roller.

“I’ve been using it all week since I did a 10k on Sunday,” she told us. “I was not feeling the best all week in the run up to the race, but I said I’d do it anyway but I was sore since. I went and did another 5k then, and a few (fitness) classes and maybe I should have rested but [the foam roller] has been brilliant. I’ve been living with it all week!,” she laughed.

Her experience on foam rollers was limited prior to starting her training but she recognises the benefit now.

“I would have used it in the gym but because I didn’t have one at home I wouldn’t have spent as much time using them. It completely loosens out any knots you have, it is really good. I didn’t know that my hip flexors would be so tight from the running, but I’ve used it on those and my glutes all week and they are a lot better now. If you have little knots it helps stretch them out and works your muscles. It’s been great, I think I’ll keep using it all the time.”

“The guys in the gym showed me how to use it properly and if you have one you need to know what to do, but if you do it’s really beneficial. I wouldn’t have known what to do with it before, I’d have been just looking at it but it’s been great.”

She has found it especially useful after a long day in the car and on her feet at work.

“Totally. Your lower back, glutes, if they are tight, your back, your hamstrings will be at you and this is why the foam roller is so helpful – I’m using it even when I’m watching TV! Just to give yourself a good stretch, it might hurt a bit but that’s the way you know it’s working!”

Hayley also branched out to using fitness technology in the shape of a FitBit Flex to keep her up

“I’ve been spending my time getting the hang of it, because to be fair there is a lot to it, there are so many bits to it that keep surprising me. You can track your steps, you can check your sleep patterns, everything. I get an email which tells me what my most active day was, and that is great because it is a good reminder.”

“You’re finding new parts to it the whole time, even with my running it tells me how far I’ve gone, the pace I’ve been going at, things I wouldn’t know. You can input your age, your weight, whether there’s any weight loss you want to reach, when you want to lose it by, how much you’ve lost each week – it’s a great help. You wouldn’t even notice you have it on either, it’s very unobtrusive and light.”

Hayley discovered that her fitful sleeping habits can be an issue prior to running so she’s hoping to get in more sleep before the Vhi WMM race day.

“With my sleep [patterns] it’s telling me that I’m only sleeping five hours a night – I would have thought it was more, but I wake eleven times a night on average. You don’t realise why you’re shattered in the morning – you’re thinking you’re after a good night’s sleep. It’s great like that, it’s really helpful.”

“After the 10k I was shattered and I only really came back to myself a few days after but what happened was that I was working very hard that week and I was up at 5am, 6am every day, and by Sunday (race day) I woke up and I was shattered. What I learned was that I need to ensure that I have plenty of rest in the days leading up to the race itself on June 6th. I was burnt-out, and maybe a bit dehydrated. It shows how important sleep and rest is and it’s just as important as training.”

Follow Hayley’s progress and much more on Elverysblog.com every week until the big day June 6th 

PUSHING ONWARDS

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Hayley Coleman is one of the most best known make-up artists in the country and will this year be running the VHI WMM for the first time. Elverysblog.com will be following her progress as she gears up the run on Monday June 6th.

It hasn’t been ideal training weather in the last couple of weeks but Elverys ambassador Hayley has still kept up the hard work ahead of the VHI Women’s Mini-Marathon as she explains.

“Because the weather is just so bad recently I really didn’t want to go outside! I did a 6k run on Sunday last but I have been doing more in the gym, strength & conditioning and that – it’s keeping me on my toes. I’ll try and get a run in over the weekend, but it is so horrible with the storms and wind… With the evenings getting a bit brighter though it will be a help, but overall training hasn’t been too bad, I’m getting on ok.”

She points out that despite the less than desirable conditions doesn’t mean that you need to shelf the training.

“Exactly. I was doing a lot of treadmill work and trying to get out on the road but the weather put paid to that. Having said that the weather has improved a bit and hopefully I’ll get a half an hour run in over the next couple of days to keep up my fitness. When the weather is that bad I try and push myself a bit more in the gym because it helps with the overall fitness really and that’s as important as anything. I feel myself getting fitter though when I do get out to run as well.”

With the knowledge that the better prepared you are for any event the better, Hayley has been wearing the Shock Absorber Max Sports bra and EVB Sports Leggings and she is delighted with how much protection and support they have provided in her runs.

“The Shock Absorber are amazing, very, very good. Some girls don’t wear sports bras when running and I think that is just ridiculous because they are so helpful. The EVB are great, they give you so much support in your core, they keep everything in – you’re not wobbling around,” she laughed, “but it really does help mentally as well when you know you have the right gear, it helps you when you’re getting out there to run.”

Read Hayley’s previous column here – http://bit.ly/1MrzlCm

“The great thing as well is that you wouldn’t notice them, they are not intrusive at all. I’ve worn them for running and they really do help support your posture. The EVB are so great for that, and the Shock Absorber gives you such support as well. I’ve had people with back issues ask me about the EVB and I have to say I’d have no problem recommending them at all.”

“They’re black as well, you can’t go wrong – they are fashionable, and when they’re fashionable that’s also important ha!”

While the weeks are counting down to the big day, Hayley is not getting worried focusing on the event just yet.

“I’m not even thinking about it [June 6th] to be honest. I’m just looking to get fitter and starting to enjoy running more. It’s coming much easier, it’s not a chore any more, I’m enjoying it now, maybe it’s because I am getting better at it. When I miss a day I feel like I want to get out there and do something more. Running for me was difficult and I still do find it tough – it doesn’t come easy to me. Everything else isn’t too hard, but running is tough, but I feel as if I am getting better at it and that’s a great feeling.”

There’s still time to get involved with the 2016 VHI Women’s Mini Marathon – register now and keep up to date for tips and informaton on Elverysblog.com http://bit.ly/21z6LWo

HAYLEY COLEMAN TAKES ON THE VHI WMM CHALLENGE

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Hayley Coleman is one of the most sought after make-up artists in the country and will this year be running the VHI WMM for the first time. Elverysblog.com will be following her progress as she gears up the run on Monday June 6th.

She may be one of Ireland’s most popular make-up artists and social media bloggers, but Hayley Coleman admits that she is a novice when it comes to her running career. The Mayo native is looking to change all that however as she prepares to take on her very first Vhi Women’s Mini Marathon this June and is hoping to encourage other first timers to join her on her journey.

To give herself the best chance of taking on the challenge Hayley dropped into her local Elverys Intersport where she had her Footbalance done and she pointed out that came as a revelation to her but it has already paid dividends.

“It was all really, really new to me. Before this I always just went in to the shop and picked a pair of runners that looked nice! I never really knew anything about the Footbalance. I had heard of it, but I was probably too shy to ask when I went in to the stores.

I learned a lot from it though – I wouldn’t have known that my feet were so different, I wouldn’t have thought that at all. The guys in there were a great help too, they really know their stuff,” she added when she found out she tended to over pronate on her right side.”

Since then though it has helped her to feel more comfortable as she stepped up her training.

“You’d notice it straight away – I went out running in my old trainers recently because the ground was mucky and I didn’t want to run my new ones but I definitely noticed a difference almost immediately. There is so much more bounce with the Footbalance insoles, there is way more cushioning and it is completely different now.”

“They do make a massive difference from what I can see. The comfort, the support… my feet feel like they are more upright rather than caving in as they used to be. There is so much more support – I feel like I can even run faster!”

With the correct footwear chosen and her gait analysis done Hayley believes that having a goal – in her case finishing the Vhi Women’s Mini Marathon in June – is the perfect way to ensure you get out there and get training.

“Absolutely – it’s like you have someone behind you telling you not to give up and giving up is something I would do! It is pushing me on though and it’s giving me a goal, I have a time I would like to do it in and that’s what I’m trying to get towards as well. That little thing behind me – I’m telling myself at the moment that I *have* to do it rather than just wanting to do it. I’ll try and schedule it into my day and push myself to do it.

Lately I’m doing 5k three times a week and that’s on top of gym work. I think you need to be able to build strength and an overall fitness regime. I wouldn’t be an athlete. I find it hard to train, I’m not someone who will say I love exercise. I’d love to sit down and eat a burger and chips everyday but I know once I do my run I feel better and I’m, achieving something.”

I haven’t a plan yet, at the minute I’m just trying to train better and do the right things. People ask how do you find the time but there will always be an hour at some stage in your day. I have a young son who is five years old, he’s a bundle of energy and I have to work, but I try to think of it as work and fit it into my weekly timetable.

I do enjoy it when I get out there, the feeling afterwards, you feel great, and I do love it. I just need a kick at times but I do love it when I get out there then!”

You can follow Hayley’s progress on her own social media channels as well as on Elverysblog.com and you can register to run the 2016 Vhi WMM here – http://bit.ly/21z6LWo