New Year Fitness Resolutions?

The start of January sees an increased amount of activity for many people. For some it is part of the New Year resolution to get healthier and fitter, for others it is getting back into their pre-Christmas routine, whilst for many marathon runners it heralds the start of the marathon training plan or season.

For those of you just starting on your fitness journey, make sure you stick with it and set yourself identifiable and achievable goals. There are various research projects that show that it usually takes between 30 and 90 days to form a habit, depending on your mindset. More importantly, it only takes 7 days to break that routine.

If you can, it’s best to set yourself a structured plan with your workout, cardio and rest days clearly identified, but also remembering to give yourself the odd treat day to reward yourself for your progress.

For those of you new to running, there are plenty of running groups up and down the country who can help support your goals and journey. Alternatively, look at the Couch to 5k app that has worked wonders for so many people. 

There’s also the local park-runs that exist in every city, and you’ll find a great atmosphere and support group at all of them. 

If you’re running a marathon this year, whether it’s your first one or your hundredth, make sure you have a good marathon training plan in place; stick to it, and remember that your body needs plenty of rest days, core work and sleep amongst the running sessions. Most of all make sure you try and smile when you’re running and enjoy it. 

Training for a marathon is a tough journey, and all set up for you to enjoy your victory lap on marathon day. Visualise race day, whether that be the start line, finish line, the charity that you’re running for, the medal and finisher’s t-shirt or someone special being proud of you when it’s finished. All those will help you in your training and give you that added motivation for your running journey.

Best of luck in your 2023 fitness journey, and try and stick to your training plans as much as possible.

Marathon Challenge 2023

As some of you will be aware, my father passed away in May 2022 following a long battle with Prostate Cancer, and in his latter years with Parkinson’s Disease. As such, in his memory, I have decided to take on a marathon running challenge in 2023 to raise money for Prostate Cancer UK.

I have already signed up for 5 Marathons in 2023, specifically the Rome Marathon (19 March), Manchester Marathon (16 April), Leeds (Rob Burrow) Marathon (14 May), Yorkshire Marathon (15 October) and the Florence Marathon (26 November), and the plan is to try and squeeze one more marathon in amongst those dates! Any ideas or suggestions for locations are welcome…!

The cause is obviously close to my heart, given my father’s recent death from the illness, but also because my maternal grandfather died from Prostate Cancer in 1998. Many of you will be aware of my previous fundraising efforts for Prostate Cancer UK, specifically in 2019 when I ran 5 marathons raising just under £3,000, and I would love to be able to raise a similar amount again in 2023 to support the fantastic work undertaken by such a great charity.

I know times are currently hard, and the cost of living is putting a squeeze on everyone’s finances, but any contributions or donations that you can spare would be gratefully received.

If you would like to know more about prostate cancer, I have set out below some of the very basic facts and figures about prostate cancer across the UK:

1. Prostate Cancer is the most common cancer in men.

2. On average, more than 52,000 men are diagnosed with prostate cancer each year. That equates to 143 men each day.

3. Every 45 minutes, one man will die from prostate cancer. That’s 12,000 men each year.

4. 1 in 8 men will be diagnosed with prostate cancer each year.

5. If you’re over 50, or you’re black, or your Dad or Brother had it, you’re at an even higher risk.

Keep an eye for regular updates about my challenge and training  on this site, or on my Instagram page @theyorkrunner.

If you’d like to sponsor me, then I’ve put the link below.

https://www.justgiving.com/fundraising/john-fiorentinis-2023-marathon-challenge-27682?fbclid=IwAR39Etfu2VyvO8roHsNkPIcOcGO8oFQmuNh_J92ibs4zSYjBi9oeOb8wpNA

I’ll try to update the blog with my progress every couple of weeks, and certainly after each race.

Thanks for taking the time to read this piece and for your support; it means a lot.

John

ASICS Greater Manchester Marathon 2019 Review

So, last weekend saw me complete the first of my five marathons in 2019!

The ASICS Greater Manchester Marathon was a fabulous day, with fantastic crowds lining all the route throughout, particularly at hubs such at Brooklands, Timperley, Altrincham and Flixton on the home stretch.

 

At each of these locations, and indeed others along the route, you could feel the constant buzz and excitement as yet another group of runners had passed through.

 

It was wonderful to see so many families out watching the race, and this made for an incredible atmosphere. I lost count of the number of “tap here to power up” signs that I saw, and I’m convinced that there must be a shortage of jelly babies in the UK after the amount that were being handed out along the route!

 

I find it extremely humbling that so many people take time out on their Sunday morning to support and encourage total strangers, and I am sure that I speak for all those that took part, that these people make such a huge difference to each person taking part.

 

It still takes me by surprise when I hear “Keep going John, you’re doing ace” from total stranger, and it usually takes a second to realise that people are talking about you! Despite that, it kicks you on and keeps you pushing.

As someone who does a lot of marathon preparation and training on his own, the life of a marathon runner can be a lonely existence. The endless hours and sacrifices that are involved – whether that be avoiding certain foods or alcohol, or the commitment to the early morning Sunday long runs – make it ever more special when race day comes along to hear people supporting and encouraging.

 

I also really enjoyed the various musical support acts that were situated around the course. The range was somewhat mixed, with pub DJs at some spots and a fantastic church choir around Urmston or Flixton. All added to the occasion and provided a bounce in the runners’ steps as they passed each location.

 

In terms of the actual race itself, it went well for me, especially as I was considering pulling out the day before. I’d been suffering from a knee injury in the two weeks prior to the race. On the morning of the race, even some ibruprofen freeze gel and a couple of painkillers didn’t help and I was worried on the start line that I might not finish. I needn’t have worried!

 

The race went pretty much to plan, and I finished in 3:27:45. The target was a sub-3:30 race, as I’ve not run below 3:30 before, and it all came together perfectly, partly due to the great work by the 3:29 ASICS pacer, Criostoir Grayson who was outstanding in his encouragement of those running alongside him.

 

At each major crowd point, Criostoir cajoled and prompted the crowd to be vocal and provide even more support than they were already. The noise levels went up several decibels at each point, and kept each of us motivated and smiling. He did a fantastic job in his role, and it was a pleasure to be able to say thank you to him at the end of the race and share a hug. 

 

Many thanks must also go to all the volunteers and marshals who made the event run so smoothly. There was little to criticise about the event, and without these selfless volunteers, events like the Manchester marathon could not take place.

So, the focus for me turns now to Liverpool on 26 May, and the Rock n Roll marathon. After the success of Manchester, I’m keen for Liverpool to come round as quickly as possible. To pass the time, I’ve already been back out, and to fuel addiction I’ve already entered the 2020 ASICS Greater Manchester marathon!

 

Thanks again for all your amazing support, it’s been so motivating in my fundraising efforts for Prostate Cancer UK.

Roll on Liverpool at the end of May now!

3 Weeks to Go Until Manchester!

There are only 3 weeks to go until the ASICS Manchester Marathon, the first of 5 marathons that I will be running in 2019. The race number and race guidance has arrived, and the tapering has started.

Whilst the training has been punishing at times, and having run just under 350 miles so far in 2019 as part of my preparation, I’m approaching 7 April with a sense of excitement and confidence.

Yes, there have been days when the training has been tough, and I have felt that running 2.6 miles let alone 26.2 miles would seem difficult, however there have been others when it has felt like the most natural thing in the world.

Every person will have the odd difficult day when your training does not go to plan, but the trick is to bank it mentally as a time when it was tough but you got through it. Put simply, you need accept the days when running seems impossible, and embrace the days when it seems effortless. Once you adopt that mindset, something will resonate with you on the difficult runs and they will naturally become more effortless.

I knew that this year was going to be punishing in terms of racking up the miles to get me through to Florence on 24 November. However, I’ve been training properly since the start of November 2018 so as to ensure that I had a solid base from which to push on from.

Whilst accumulating the miles is a crucial part of marathon training, I’ve also spent more time concentrating on my core in the gym. Regular core sessions, three times a week, have provided me with the strength and base to support the amount of training that I have been doing, For anyone wanting to run more, I’d recommend doing several core sessions a week.

However, in addition to core strengthening, it was also crucial to build into the training plan the odd period where I allowed myself the odd few days off so that I would not lose motivation whilst also giving my muscles a chance to repair themselves. I found that after those periods away from wracking up the miles my motivation was higher and the next run was more enjoyable than ever. I’d suggest having the odd rest period, enjoy that beer or red wine, and allow yourself some down time away from the training so that it does not become a chore.

The training has gone reasonably well so far, and over the last three weeks I have completed 3 runs in excess of 20 miles in a reasonable time. Two of those felt effortless and one pretty was tough. Mid way through the effortless ones, I found myself smiling and living in the moment of the run. I know some people might see that as crazy, but I’ve found that running transcends the body and mind and has allowed me to see how far I can push myself mentally and physically.

The next few weeks are about reducing the mileage so that I can hit Manchester with the freshness that will do justice to the training and preparation of the last few months.

Truth be told, I’m excited and, as an exiled Mancunian now living in York, I can think of no better place to complete the first of my 5 victory laps in 2019 than in my home city.

Roll on 7 April!!

 

 

Event Review: No Ego Challenge at Dalby Forest 23/02/2019

On Saturday evening, I took the opportunity to take part in my second No Ego Challenge Head torch 5mile trail run at Dalby Forest in North Yorkshire.

For those who do not know the format, the event takes place after nightfall throughout the trail paths of the wonderful Dalby Forest in Pickering in North Yorkshire. All entrants must enter in advance, and wearing a head torch is compulsory given the pitch black conditions out in the Forest.

The terrain trail can be tough, particularly when it was like it was in January’s event, but the experience and adrenaline rush of running in the dark, coupled with the difficulties of navigating the various natural obstacles such as tree roots, stones, mud and loose branches, makes the event exhilarating and challenging.

Around 400 people of various ages and abilities attended the event in late January, whilst around just under 200 attended the event last weekend. The general mood, as with the start line of any race, was of excitement and anticipation with a sense of nervousness evident given the navigation challenge that goes with the challenge of trail running itself.

The route was well signposted, and there were regular marshal posts attended by the Scarborough Mountain Rescue Team, although some of the route does become a little congested in certain sections due to the single track element. The trick, as I learnt after the first event, is to place yourself towards the front of the pack and the congestion is minimal.

As you would expect of a race in a Forest in the middle of the North Yorkshire moors, the gradient and inclines can be prolonged and challenging! However, I found the downhill sections are more challenging and demanding on the legs than the hills, as you find yourself almost getting carried away going downhill!!

The event was extremely well organised, and credit must go to Brian Lee for the smoothness in which the event passed, and also to the Scarborough Mountain Rescue Team who were in attendance throughout the evening in case of any emergencies.

If you’ve not taken part in a head torch night run before, I’d greatly recommend it. Why not give it a go next year?

2019: The Year of 4 Marathons for Prostate Cancer UK

Hi, as you probably all know from my social media accounts and this blog, I’ve been doing a little bit of running recently…!

In 2019, I’m going to be running the Manchester, Liverpool, Hull & Yorkshire marathons for Prostate Cancer UK. Any sponsorship would be gratefully received by me and them to support the great work that they do! The link to my fundraising page is at the bottom of this piece if you’d like to support my 2019 challenge. That also contains more information about Prostate Cancer and the dreadful statistics which they are working so hard to try and reduce.

So, why four marathons, and why is Prostate Cancer UK a charity that is close to my heart?

As discussed in previous articles on this blog, running has been a great help to me in maintaining my physical and mental fitness. Until 2010, I hated running, but caught the bug and have run many 10k’s, half marathons and marathons since then. I’ve previously run the Manchester, Liverpool and Yorkshire marathons, and my competitive instinct is driving me to beat my previous times in those events.

I also thought that running four marathons might hopefully stand out a little more, rather than just one event, and I hope it will help raise more money for Prostate Cancer UK. Up and down the country, so many wonderful people take part in events every weekend to raise money for charities so close to their hearts, and it is astonishing how much money is raised for so many fantastic causes each year.

The Charities Commission estimate that around £10.3billion was raised for charity in the UK in 2017; an amazing figure. I’m aiming to raise a minimal amount of £2,000 in comparison, and I am extremely grateful to those who have already sponsored me, and those who have promised sponsorship and support throughout the year. I have been fortunate that my employer NFU Mutual has very generously and kindly allocated me one of their monthly “dress down” days in our York office, and the money raised by that will go towards meeting that £2,000 target.

Over the last twenty years, I have had several relatives affected by prostate cancer. My maternal grandfather died of the illness in 1998 at the age of 76, and one of my father’s brothers also suffered from the illness around 5-10 years ago before successfully overcoming it. My father has, over the past 10 years, faced constant check ups and biopsies, many of which have been demanding and time consuming, whilst also being extremely worrying for him and our family.

One in eight men will suffer from the illness, and the odds are even worse when there has been a family history. You could argue I’ve a vested interest in ensuring there are advances in the identification, assessment and treatment of the illness over the next few years!

Put simply though, Prostate Cancer UK has a simple ambition – to stop men dying from prostate cancer. Through shifting science over the next 10 years to focus on radical improvements in diagnosis, treatment, prevention, and support, they aim to stop prostate cancer being a killer. In 2014, 46,690 new cases of prostate cancer were diagnosed. That same year, 11,287 men died from the illness.

As with any event, I know that there will be difficult moments during training and each of the marathons that I do. However, as is customary for anyone who has run for a cause close to their heart, the sponsorship pledged by so many wonderful contributors will assist in overcoming those difficult moments.

As I am sure many people will tell you when they have completed an event for a charitable cause close to their heart, there is a huge emotional element that kicks in, not just from the personal satisfaction of accomplishment and achievement, but also  prompted by memories of loved ones for whom they are undertaking such an event.

For me, I will always hold one memory close to me and which will drive me on to complete each of these marathons for Prostate Cancer UK.

My grandfather was a wonderful man, dedicated to his wife, children and grandchildren. He worked in the building trade, taking great pride in the work that he undertook, usually working 6 days a week to ensure that his family never went without anything.

As was customary with men in those days, he was not overly comfortable in showing emotion, but despite that you knew that he loved you and would do anything for you. Before he died there was however one moment that will stay with me.

I was away at University in Sheffield at the time of my grandfather’s illness, returning to Manchester every other weekend to visit him as his illness continued to take its toll increasingly rapidly as he approached the end of his life.

The night that he died, we had all been at the hospital visiting him. As usual we said our goodbyes, and as usual I planted a kiss on his head as he lay in his hospital bed. As I did he pulled me in to give me a long hug and, for a moment, the strength that he had built up after 45 years in the building trade seemed to return.

I did not think anything of this, as he did the same to my sister, mum and dad. It was only after his death that I learnt from my mum that he had not really ever done this before. It was at that point that says she knew that this would be the last time we would see him alive. That memory remains vivid and is what has inspired me to run for such a worthwhile cause.

https://www.justgiving.com/fundraising/john-fiorentini3

Keeping the Running Enthusiasm & Motivation – What’s your balcony moment?

Hopefully my last piece explaining “Why I Run” has inspired one or two of you to take up running or get back to pounding the streets after a short time away.

For many however, there will come a time when running starts to become a chore, and it is around this time of the year when that sometimes happens. The mornings and evenings are dark, and more than likely it is pouring down and blowing a gale, or freezing cold.

The temptations of nights outs with friends and family take precedence and, before you know it, you’ve fallen out of the habit of donning your trainers and hitting the road.

Once it becomes a chore, it’s probably wise, like with anything, to take a short break from running and recharge the batteries. Most top athletes take a month off to recharge their batteries, and allow their muscles to repair and recuperate. The key though is setting yourself a date to return and get back into it. Like anything, the longer you leave it, the harder it is to return.

One way that can inspire you to get back into running is to enter a race several months down the line. That will give you a target to aim for, and sometimes an additional motivation factor can be to try and raise money for charity. The incentive of knowing that you are running for a cause close to your heart, coupled with the fact that people have parted with their hard earned cash to support you can be the inspiration or emotional blackmail that means you cannot back out!!

Another way of keeping your enthusiasm is to join a running club. Many running clubs have an excellent social life as well as a serious side. You will find many people of similar abilities as you, and probably make some friends for life. It will also provide you with motivation of knowing that you are missing out if you do not turn up to a session.

Running clubs will have coaches who can assist you in all sorts of areas, including footwear, techniques, speedwork and general support. Having that support can be the thing that keeps you involved when it becomes a little monotonous.

For me, I tend to use races as a target and a reason to maintain the enthusiasm and drive to keep on running. I also tend to use visualisation techniques to spur me on when I am out running and it is becoming difficult, or when I am not feeling in the mood to run.

Those visualisations can include picturing myself crossing the finish line, being handed the medal for finishing at the end of a race or, in one of my vainer moments, hoping that I look good in my holiday pictures. Whatever you feel will help motivate you, give it a try. You will surprise yourself.

I recently attended a motivational talk given by Leigh Timmis. Leigh is the world record holder for the fastest cycle across Europe. He told us of the demands of the attempt, the preparation that went into it, and the things that kept him motivated.

Ultimately though, it was one thing that he kept in his mind when times got tough – “What’s the view like from the balcony”. This was the one thing that would keep him interested and drive him on – simply a visualisation of the finish line and what the view was like from the balcony once he’d achieved his target.

I am sure this is something that many of us can relate to. I’ve taken this on board and have my own “balcony moment” now, which I visualise to encourage me when times are tough. Why not create your own and make it work for you?

 

Why I Run

I’ve been asked recently by a lot of people “Why do you run?”

The short answer is that I run to escape this world and find peace and contentment within myself. I run to feel free and strong, to feel confident and to feel good about myself. For me, it is fair to say that it has become an addiction, a way of life.

Those that know me will know of my competitive instinct. The competition in running however is not against other runners, or even the course. Rather, it’s against that little voice in your head that keeps telling you to quit when the going gets tough and the muscles get tired. It is testing yourself against your own limits, or rather the limits that your mind tries to convince you that you have.

Each run allows me to get out into the world. We spend so much time indoors that getting out running can be a release in itself. When you’re alone with the elements, whether you’re battling the pouring rain and howling wind at 6am or wilting under the scorching sun on a lunch-time break from work, there is a sense of calmness (after the initial thought of “Why the hell am I doing this again”) and a willingness to embrace those challenges and experiences.

When I’ve finished a 10k, half-marathon or marathon, and indeed every training run leading up to those races, I’ve had an enormous sense of accomplishment, achievement and elation. That’s why I run. Because the best things in life always start out hard and end up wonderful.

I’ve learnt though, that you need to value those moments, because sometimes you never know the value of a moment until it becomes a memory. I’ve been guilty of that in the past, and although it is easy to say that with hindsight, it has probably meant that I have not enjoyed some things in my life which I wish now that I had. You have to live the moment before it becomes that memory.

I’ve suffered from the odd negative and stressful period in my life caused by various situations and circumstances, as I am sure many of you reading this have too, and running has became an excellent coping mechanism.

You will have heard of the phrase “runner’s high”. The feeling of elation and adrenaline rush at the end of each run, however minimal, is a great tonic and confidence booster and can allow the endorphins to balance out any negative thoughts, anxiety or stress that you might suffer.

Over the past 8 years, running has become a tool that enables me to balance my emotions, remove any frustrations, gather my thoughts and to try and find solutions to whatever problem is affecting me at a particular time.

Until 2010, I had never run more than 5k. Put simply, I hated it. A regular participant in team sports, I found it boring and uninspiring. However, I must admit that I was also worried about how I ran, and whether I was quick enough compared to those who I saw regularly out pounding the pavements. This was one of the issues that stopped me taking up running earlier than I did; and I regret that now.

Everyone has to start somewhere, and many feel embarrassed about attempting something new, particularly exercise, for a variety of different but equally valid reasons. My advice to those who feel that way would be to forget those inhibitions, and to adapt a well-known phrase “Run (Dance) like no one is watching you”. I say that because, in reality, they’re not.

If you look around you when you venture out running, or even for a walk, everyone who you pass is so self-absorbed in their own world that they probably won’t even notice you.

Most people you pass will be scrolling on their smartphone, others will be talking to their travelling companion, drivers will be watching the road and other road users, lots will be thinking of and worrying about their own troubles, whilst the majority will most likely simply be wondering what to have for dinner.

The ones who do see you are most likely runners themselves who know how difficult it can be to get motivated, or indeed it may be someone who you might just inspire to also give running a go.

Can you imagine the thought that you might have inspired someone to do something different and rewarding? How good and self-motivated will that make you feel? Can you imagine the sense of pride and achievement?

The initial phase when you begin running might feel uncomfortable, particularly as people feel they need to run quickly. Start slowly, and don’t be ashamed of walking and running, making sure that you build up slowly with realistic targets along the way. There are lots of online training guides which will be able to guide, support and motivate you. Apps such as Couch to 5k are becoming increasingly well-known and used by many new to running.

It’s also not just about running marathons or half-marathons, you can get the same encouragement and sense of achievement from running with friends, taking part in one of the many “Race for Life” events up and down the country, or by doing Park-runs. Whatever your reason or motivation, you’ll find that there are many more in the same boat as you now and previously.

The founder of ParkRun, Paul Sinton Hewitt, has some great advice for those who are considering taking up running:  “Run so you can enjoy it. It’s a hard sport and can easily become a chore. It can seem as though only if you’re naturally good at it can you balance the effort and pain of achieving something with the delight of having achieved it. But most people are not natural runners, so to enjoy the process of running it might mean slowing down a bit, or being at one with nature. Or sharing your run with other people.”

I find it incredibly rewarding and confidence boosting that I’m fitter and faster than I’ve ever been. The older I have got the faster I’ve become, which you can’t say in the majority of sports, and certainly not the team sports that I used to play when I was younger.

Running provides you with the chance to overcome all obstacles, to fight through the pain and suffering to test your emotional limits and boundaries, and to discover just how far you can push yourself. It allows you to be the best version of yourself.

There is a calmness and focus that running brings, and whilst it is obviously beneficial for your physical health, it will help your mental health too. Once you’ve started, stick with it and it can change your life forever. It has changed mine, and that is why I run.

Go on, give it a go. What is there to lose? Find your “Why”.