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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!

VHI WMM – WHAT TO WEAR!

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It is almost time to put all the training of the last number of months into practise at the Vhi Women’s Mini- Marathon. But before you do, you get the chance to double check you are really race day ready. The coming days are your final opportunity to grab last minute accessories and apparel you may need. Not only can Elverys expert staff offer you advice but they can provide free services that will help you to make the most informed and appropriate choice.

Remember if there is something missing from your active wardrobe, fix it sooner, not later. You have trained hard enough to be entitled to enjoy the experience in both comfort and style.

Treat your feet right

No two feet are the same so when you pop into Elverys Intersport make sure to talk to our Fitness Experts about Gait analysis which will allow our staff recommend footwear to best suit your individual needs for free. We also offer foot assessment and customised insole moulding from Footbalance. These insoles are 100% custom-fit, with individual moulds made of each foot. They can provide support and added comfort during any activity.

Elverys have a range of technical socks with a variety of features to suit all – padded, seam-free, odour treated, compression, ventilated or braced arches. Elverys also carry the very popular  Hilly-1000 Mile-Pro Touch Running socks that help to reduce the likelihood of blisters. Moisture wicking technology in the range helps to keep your feet dry and cool.

Don’t compromise

Chaffing, pains, discomfort, sagging breasts, embarrassment – why put yourself through it when you really don’t have to? Exercising without a sports bra or in the wrong size sports bra can be highly distracting and ultimately affect your training. With only skin and tissue in the breasts you cannot re-shape or tone the area once damaged. It is irreversible. Elverys carry the Shock Absorber sports bras, which has been research proven to reduce bounce and subsequently protect the breast and its supporting structures. Exercise in confidence, comfort and style after you have a free sports bra fitting. Staff will be on hand at all registration days to provide advice and sizing.

Add to this the brilliant EVB range of sportswear for women and you will be secure and ready to take on the world.

ProTouch, the exclusive to Intersport range, is designed with all ladies in mind – every shape, size, height and fit can be catered for. Let our friendly and helpful staff find what best suits your activity, style and shape. Not only stylish but practical too – the ProTouch range of t-shirts, tights & Capri pants offers smart features including moisture wicking fabrics, anti-chafe flat seams, high waist bands and feminine designs. With the Nike Dri-Fit Essentials and Asics Running Apparel ranges also available in store, there is no shortage of fashion friendly and practical clothing on offer for race day.

Weather dependent

With weather never a certainty (despite the glorious last few days, you just never know on the day!) it is important to always cover every possibility. A lightweight rain jacket with breathable vents should be a staple in every active ladies wardrobe – the ProTouch Madeline (in race day pink!) is an ideal jacket that isn’t too heavy should the sun break through. A baselayer or undergarment will ensure temperature regulation and may provide some compression also. Compression elements provide increased blood flow improving performance and aiding recovery – like the 2XU range which looks stylish as well as  helping you stay injury free. By keeping temperature stable and staying dry you are protecting your body against not only the elements but sickness also.

Accessorize your ensemble

Accessories are always important as well and with our Ultimate Performance Waterbottles, Nike headbands, hats and sweat bands to keep hair off your face, shade eyes from the sun or just give a sporty look to your outfit we have every detail taken care of. Add in our lightweight media armband to secure your musical accompaniment and you’re all set!

Best of luck to everyone involved in Monday’s Vhi Mini Marathon, looking forward to see you all at the finish line!! 

TODAY FM’S ANN GLEESON TALKS VHI WMM

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Today FM producer and broadcaster Ann Gleeson is a familiar voice to many in the country and she, like thousands of others, will be taking to the streets of Dublin on the June Bank Holiday weekend for the Vhi Women’s Mini Marathon. Along with several of her Today FM colleagues, Ann has been in training for the big day for several months now, and she talked to Elverysblog.com about how her training has gone.

It’s not the first time the Tipperary native has taken part in the Women’s Mini-Marathon and she is looking forward to getting out again in a few weeks time.

“Loads of people you know are taking part in the run, it’s such a well run event. And not that the 5k is easy or anything but 10k is a good slog and it is a real sense of achievement at the end of it then. Last year I did it with Roisin, from here [Today FM], and we made a point of stopping at every marker sign and took pictures of everything – we called them the stations of the cross as we went around, so we made a real go of it. When I was asked this year I was delighted to get involved as it’s such a great thing to do.”

“I’m running for Epilepsy Ireland because two of my brothers suffer from epiliespy. Every time I have done the mini-marathon, I think I’ve done it three times now, and every time I have run for Epilepsy Ireland and obviously it is a charity close to my home and to my heart because of the two boys. It’s a much needed cause and whenever I can help them out I will.”

The popular presenter has fond memories of her first Women’s Mini-Marathon as it was a personal milestone for her.

“It would have been three years ago [that I ran my first]. I had been sick myself for a while and I did a couple of races then myself after I got better and that was the first 10k that I did. It was such a great buzz. I actually cried at the end of the first one as I was so emotional after doing it, after going through so much and being able to do a 10k… and plus I was wrecked tired!”

As an experienced mini-marathoner, Ann explains how you can get through the race even if you haven’t been able to train like a pro.

“Let’s say if you didn’t have time to get out and train, but were fairly fit, you could definitely at least walk it. I think, on the day, because there are so many people around, so many people to take part you can’t help but get into the buzz of it, the adrenaline kicks off then and there’s always something very special when there are so many out running with you. When you’re out of an evening running yourself you could kind of go ‘Will I stop now, I could just go home now..’ but when there’s so many people around you, when they are all going for it, they’ve taken their time to train and raise money and get the t-shirts made, some people wear costumes and stuff like that.. you do get swept up in the hype and it’s a great thing to be part of.”

“In general, I would be a frequent gym goer, I’d go to the gym four or five times a week anyway but in the last couple of months I’ve started to go out on a run on a Saturday and Sunday and even if it’s just 2k or 3k, it’s just to get into the swing of running. It’s very different to going into the gym and do a class for forty five minutes to going outside to consistently run – I think it’s harder to keep going, to discipline yourself to keep going, so like I said in the last couple of months I’ve only had a chance to go out at weekends to pound the pavement as they say, but it’s just to get used to it, to get used to the feeling of the consistent running.”

“I would be ok fitness wise from the gym, but there are times you’d say ‘It’s really dark outside’ or ‘it’s really cold’, but as long as you go out and do a little bit and you can come back in and say, at least I’ve done something then that’s good. There are times of course when you just don’t feel like it at all but as long as you keep it semi-regular at all, then that’s ok.”

She will have a slightly unorthodox run up to the event herself she explained but will be tucked up in bed early the night before she laughed.

“Well, the Forbidden Fruit festival is always on that weekend, so I might go to that on the Friday and Saturday but I might leave off the Sunday. You’d need a lot of adrenaline to kick a hangover and then run 10k so you’re better off taking it handy, getting a good rest. In the morning then it’s best to eat healthy, don’t do anything out of the ordinary, just have something basic – I would have a banana on a bagel and some porridge. Nothing too filling and nothing that you wouldn’t normally eat yourself.”

It’s all worth it though in the end according to the producer of The Louise Duffy Show on Today FM says.

“Once you turn that corner and see everyone cheering, and you cross the line, get your medal, it’s just something then that you can give yourself a clap on the back whether you’ve come through sickness or you’re just doing it for fun, or raising money for a loved one. It’s a nice thing to be able to look back and say ‘I’ve done this’, and you can look forward to the next year then. If you struggle in the middle of it, the uphill out the N11 and you think it’s longer than you imagined, but once you get to the end, no matter what you told yourself in the middle of it, you always go ‘I want to do that again tomorrow!!‘.”

You can donate to Ann’s fund-raising here https://give.everydayhero.com/ie/ann-s-mini-marathon-2016 

 

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 

PARK RUN – YOUR PERFECT PARTNER

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The weeks are slowly counting down towards the June Bank Holiday weekend and the Vhi Women’s Mini Marathon, and three familiar faces are looking forward to the big day, having already faced up to big challenges themselves this year.

Clare Scanlon, Noeleen Lynam and Lucy Dillon will be well known to viewers of the massively popular RTÉ show Operation Transformation, and the three ladies are now gearing up for their next milestone – the Vhi Women’s Mini Marathon.

The three Leaders from the RTÉ show are looking forward to the event as they continue the training regimes that saw them drop a combined 64.9 lbs over the course of the show.

Clare Scanlan is fighting through the pain barrier at the moment with a troublesome knee injury but she is adamant that it will not stop her making the finish line in Dublin in June.

“I’m not setting out to jog it because of my surgery. I have my cartilige torn and i am aiming to walk it but I hope to jog a little bit too. They are kicking off a new park run in Newcastle West in the coming weeks and I will definitely be doing that but at the moment I’m walking every couple of nights and cycling.

“I’m doing the bike to suit my knee, it’s non-resistant, you’re not putting pressure on it, but I’m also walking two nights a week plus the exercises online from Karl Henry so it’s a combination of all those you know. ”

One of the most important things aspects of the Vhi Women’s Mini Marathon is of course the fact that it is something for women of all ages, and abilities to enjoy and Clare says that even if she can’t run it, she’ll still finish it and use the training as part of a healthy life-style.

“A lot of people walk it anyway- the majority of people do walk it. Running isn’t for everyone, it might never be for me even, but you never know!

This [staying healthy and fit] is a long term project. I have come a long way in a short time, the intensity we had on Operation Transformation, I suppose you couldn’t sustain that. Right now it’s about preparing for the Mini-Marathon and getting into a rhythm that suits your lifestyle. I’ll definitely keep it up and won’t go back to the way I was definitely.”

Her fellow Operation Transformation leaders Noeleen Lynam and Lucy Dillon were in full agreement that the fitness kick wouldn’t stop once the cameras stopped rolling on the show and Noeleen is working hard to get herself ready for the race.

“It’s going well,” she says of her prep. “I downloaded a plan, we had the app for doing the 5k and now I’ve to move up to the 10k and I’m following that to the best of my ability and it’s going well – hopefully I’ll be ready for June!”

“I know with Operation Transformation people say “oh my gosh [what happens] once it finishes?” but they (RTÉ) are very good and we had a life coach session with Dr Eddie where your goals for the next year were set out, either fitness or in other areas. I actually find that I try to do the running and swimming every second day and the resistance training on the other days, and I have got to the stage that I feel if I don’t do them I’m missing out. I feel bad for not doing them! It’s not something that would have happened before but you get into that way of thinking and when you know how good you feel after doing the exercise, you don’t want to give that up.“

Lucy Dillon agrees and believes that park run is the perfect way to get yourself ready for the Vhi Women’s Mini Marathon. She says having the goal of the race has helped her carry on her work from the show.

“It has definitely, if not helping me even more. My fitness regime is stricter than my food plan at the moment – that hasn’t gone out the window, I’m lighter now than I was on the show- but my fitness plan is going very well.

“I find it easier now, I’m doing more exercise  than when I was on the show because Op Trans was very intense, trying to fit everything in. I can now do it at my own leisure rather than fitting it around the camera. Even on Wednesday night there I did a 10k in Dundalk and that’s something I couldn’t do when on the show.

“I do the park run every Saturday morning and that gives me confidence knowing that I have that every Saturday. Other than that I’m on a ten week training plan, the interval training is good. I signed up for the 10k to give me a taste of it.”

Her advice for anyone still thinking about signing up for the Vhi Women’s Mini Marathon is do it and then get yourself down to the nearest park run to get into your stride.

“Jump in, do the park run, there’s plenty of people doing it and that will push you on because you’re not on your own. There’s still plenty of time to get ready for the mini-marathon. You can walk it if you want, and anything you do between now and then is a bonus really.”

Get your official Vhi Women’s Mini Marathon gear now at Elverys.ie http://bit.ly/1MBVRbE

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