SLJ Breast Cancer Care Pink Run - such an amazing day!

On a foggy October morning it was a good job we were wearing bright colours for our annual Breast Cancer Care run, this year starting and finishing at the Vine Cricket ground. Having regrouped at the top of the High Street we were joined by some ladies from the Kent Velo Girls and the SLJ Tuc Tuc for a parade down the High Street. It was lovely to see smiling pedestrians and shop owners come out and cheer and wave us on our way. Once back at the Vine we were treated to free coffee and cake at the new Cafe on the Vine, for which we were really grateful.  There were  73 ladies wearing the pink T shirts, walking, jogging and some starting their 10k training. 

In the afternoon SLJ and Oaks Blokes hosted a Kiddies Fun run. Each child had to do a lap of the cricket pitch. The more laps they did, the more stickers they received! I think there would have been some tired children that evening, we were amazed by their energy! 

SLJ 7 - Wonders of Knole Park

1. The Park

The Park at Knole tells the story of a time before man-made landscaped beauty became an obsession for wealthy landowners.  The famous herd of deer maintain the balance of nature with their careful grazing.  

With 1,000 acres to explore, there's something for everyone, walkers, runners and wildlife watchers within the bracken-lined paths and tree-filled landscape. The park is also designated as a Site of Special Scientific Interest because of the rare species found within it.

Dewponds are dotted about the park and are a sign of the park's old age. Most owners of country houses had their parks landscaped in Georgian times, modifying them with large-scale gardening work. But Knole escaped this fate and now represents a very unusual piece of medieval managed countryside. 

2. The House

Knole House is vast, complex and full of hidden treasures. Originally an Archbishop’s palace, the house passed through royal hands to the Sackville family – Knole’s inhabitants from 1603 to today.  It is said to have 365 rooms and 52 staircases.

Art lovers will find Reynolds, Gainsborough and Van Dyck and Textile enthusiasts can see the 17th-century tapestries and furniture that make the collection of international significance.

Major renovations are currently being carried out and external repairs have been completed and a new Bookshop Café and visitors centre will open in 2015 and a world-class conservation studio is being built and many showrooms are painstakingly being conserved.

3. The Ice House

Hidden away from the house down a hillside is a shady dell where one of England’s earliest ice-houses is situated – built to store ice over the summer

Like most ice houses in Britain, it is domed and brick-lined and looks a bit like an igloo!  Ice was brought in from the Fens in East Anglia, and from the north of England, especially the Lake District. Some even came from Scandinavia. And, by the end of the century, icebergs were being towed from Canada to feed demand!

 4. The Deer

Kent's last medieval deer park is home to 350-strong wild deer herd. They're descendants of those hunted by Henry VIII who roam the 1000 acres of parkland year-round. Knole's parkland is exceptional in its vast size and unmanaged landscape. Expect trees fallen and left to nature and bracken thick with protected wildlife.

 The herd at Knole is mostly made up of fallow and the Japanese sika deer. The fallows were introduced into Britain by the Romans, and hunted for sport. The sika deer were brought into parks during the 17th century, and to Knole in the 19th.

5. The Gallops

Among its physical landscape features, the earliest single feature you can see today is the Gallops, the broad gully carved by a prehistoric river. It's most obvious where it runs along the west side of the park. The drive dips into it before climbing again up to the house. As you walk southwards along the Gallops, there are places marking tributaries coming down from the ridge on which the Sevenoaks High Street now stands.

 6. The Brewhouse Tearoom  – when it opens in 2016

Part of the current renovation is the rebuild of the Brewhouse Tearoom where visitors will be served in greater comfort and where they can enjoy lovely food while looking out over the parkland.

7. The Sackville Family

Since its purchase in 1604 by Thomas Sackville, 1st Earl of Dorset, the house at Knole, Kent, has been inhabited by thirteen generations of a single aristocratic family, the Sackvilles.  Set in the heart of a medieval deer-park, this great house was the birthplace and home of Vita Sackville-West. It holds a wide array of fascinating family histories – you’ll find it hard to beat the characters and stories that make up the famous and ancient Sackville dynasty.

SLJ visit Bruges - September 2015

The idea was born in November last year – an invitation came from The Running Centre of Bruges – would Sevenoaks Ladies Joggers like to start an exchange programme with the Belgium running club.

9 months and many emails later – off went 20 SLJ members for a sporting, cultural and shopping weekend in beautiful Bruges.  The schedule was planned with precision timing – a packed weekend of activities and festivities followed.

Bruges welcomed the Sevenoaks ladies with open arms and exceptional Autumn weather.  After a morning of coffee, sightseeing and shopping the group were honoured to be greeted in the fabulous Gothic Hall in the City Hall by the Belgium Minister of Sport.  Speeches followed, exchanges of gifts and the warmest of welcomes.

Then the main event – the Beisbroek Forest run – up to 6 laps on a 2k route – with a beer token collected on every lap completed.  In beautiful sunshine, through a shady forest on a completely FLAT route – the SLJ ladies have never enjoyed a run and an ice cold beer so much.

The whole weekend was a superb success, historical Bruges enjoyed on a walking and canal tour and the Friteur waiting with the best frites and mayonnaise ever tasted.

SLJ now has a year to plan and prepare for the reciprocal visit from the ladies of The Running Centre, Bruges.  The bar has been set exceptionally high, but Sevenoaks can do it!

SLJ 7 - Why and how to keep running

'Why and How to keep running'
The list of reasons I could give you as to WHY you keep running is as long as my arm and many you will already know well.  We all run for a lot of the same reasons as well as some very different ones, here is a short list of those I think should cover most people.
- Live happier
- Live longer
- Sneeze less
- Strengthen your body and bones 
- Stress relief
- Improve your fitness and feel good
- Sleep better
 

Now a few bits of advice as to HOW to keep running - 
- Progress training gradually  Set goals that are realistic and appropriate.  This makes them easier to achieve and in turn you continue to be more motivated.  Set you own pace and schedule, whilst taking into account the rest of life and how much time you can honestly set aside for your training/leisure.

- Consistency  Try to be consistent in your training.   It is better to exercise twice a week than aim for 4 times, miss sessions, stop , start, stop, start..... it is not nearly as beneficial as a consistent pattern. We all know that holidays and life sometimes get in the way of our leisure time but try to get back into your consistent pattern as soon as things settle again.

- Cross Training  If you have time in your life you will benefit from participating in some kind of exercise other than just running.  It helps to improve your overall strength and helps to reduce risk of injury.  Mixing things up means you are not constantly subjecting the same muscles and joints to impact or overuse.

- Don't Overdo Things  Follow any hard training session with an easy one, not hard followed by hard, this will increase the risk of injury.  Overdoing things can be counter-productive.  Be aware of the signs of over training - Generally feeling exhausted/ Legs feeling agitated/ Signs of being run down e.g. colds, viruses, dry skin/ coldsores/ ulcers etc.

- Running Community Running alongside others can encourage you, challenge you and help you along the way.  Its great to find others to run with who keep the same pace, both for company and so you can help them feel good about their running the same way  they will do for you.

- Fuel for running   Ensure that you have eaten sufficiently and are well hydrated before exercise, even the day before if you are a morning runner.  It is important to balance the energy that comes into and goes out of your body, too much of an imbalance could lead to poor recovery and lowering your immune system.   Although you may not feel like eating immediately after running it is important to eat and drink within the first 20 mins of exercise to re-balance sugar levels, re-fuel energy stores and repair those muscles you have been working so hard.  A small healthy post run snack will prevent your body going into overdrive later and craving the not-so-healthy alternatives (hopefully).

- Rest Days  Rest and recovery days are essential in your mission to continue running.  No matter how much you love an activity overkill can lead to boredom and injury.  Your running workouts will help you increase your fitness only if they are followed by rest and recovery promoting activities.  Ignoring your need for recovery can lead to injuries, a reduction in your performance and more than likely a loss of enjoyment.  Recovery days are the time when improvement happens and our bodies adapt after our hard work.  Walking, swimming, slow jog or any activity at a low intensity are ok on these days as they help repair muscle fibres if kept at easy/recovery level.

SLJ 7 - How to keep your trainers fresh

• * Run a sink of hot soapy water, I use washing up liquid or shampoo!

• * Rinse or bang the worst of the mud off before you put them into the water. Agitate to loosen mud, then scrub them with a kitchen brush or scrubbing brush.

• * Remove the sock liner or insole and wash it seperatly if you can.

• *  Rinse carefully then drain upside down for a minute or so.

• * Stuff them with newspaper, right down to the toes

• * Dry them facedown on newspaper somewhere warm NOT HOT. Don't put them near a heat source such as bottom oven, hot radiator or heater as this can cause shrinkage. On the floor of an airing cupboard is fine.

• * They should dry overnight or in about 12 hours. 

The SLJ Beginners Course - Pre Course Information

So - you are considering signing up for the Sevenoaks Ladies Joggers Complete Beginner Jogging course. 

Firstly, well done, it's hard to start something new and to be out out of your comfort zone, harder as we get older! 

In order to prepare for the course it is a good idea to have tarted to make some simple changes to your day to day routing. You may already do all of these things, in which case that's great, but if not, it will give you some ideas of things to think about prior to starting. 

Our Pre-course plan can be printed off and used as a guide to trigger you to remember these small changes. You won't need to prove you have done it to anyone but perhaps you could get your family or friends to join you to keep you motivated. 

SLJ 7 - Ways to stay healthy during the school holidays

The summer holidays are a time that we remember with such fondness when we recall our childhoods. But they can conjure up very different images when organising family trips and thinking of ways to keep your children entertained for weeks on end. Not only this, but all too often we endure disruption to the normal order of things. If you feel that the school holidays are a time where your health and fitness regime is abandoned until the autumn, and leaves you wanting to tear out your hair, then we have some help for you.

 1 - Be prepared!

We are far more likely to make unhealthy food choices when we don’t plan ahead, and during a busy summer holiday it can be all too easy to grab food on the go, opt for an easy takeaway or absent-mindedly grab an unhealthy snack because we forgot to eat breakfast. If you have children who are at school or nursery and the summer holidays mean that your routine changes, it is likely that your eating and exercise habits will too. Many people are able to stick to healthy eating and exercise regime when the rest of their lives are organised and in check, but that can all change when your routine does and you are spending weeks trying to entertain children and plan creative and fun things to do. Whether you are entertaining a brood of children, or simply taking a break from your normal routine aim to keep a check on what you and your family is eating to prevent unwanted holiday weight gain.

Quick tips - don’t food shop when hungry, always eat a well-balanced, large breakfast, try and batch cook big, healthy family meals in order to free up your time

2 - Stay active - whatever the weather!

We all optimistically hope for a summer of hot days, balmy evenings and light inspiring weather. Unfortunately the reality doesn’t always match up with our ideals. It is important to ensure that whatever the weather you don’t let it get in the way of keeping fit and active throughout the holidays. Many children don’t mind what the weather does, so long as they are entertained and can get outside and have fun. And we all know a tired, exercised child at bedtime is far preferable to a grumpy, frustrated one who won’t settle. Aim to use the car as little as possible and walk wherever you can, ensure that your summertime activities include lots of movement. Be creative; devise outdoor games in the woods and parklands, beaches or just in the garden. If you need some assistance, then there are lots of activity groups for children in the area and this gives you time to continue with your exercise programme for an hour or two each day. If your children are older and enjoy exercising with you then you can create circuit-type games, or running sessions. 

Quick tips - think of varied and fun activities for you and your children, organise picnics in the park with friends and bring bats and balls to create fun team games. It doesn’t need to be complicated or costly. You just need some basic kit and a bit of green space!

3 - Just one Cornetto, or maybe two….

When we are in holiday mode, there is a tendency to think the odd ice cream here or there doesn’t really count, and to be fair a few Magnums over a few weeks won’t make a huge difference. The problem arises when they become a daily feature of the summer holiday. We often pacify our children with the promise of a sweet treat, and when our nerves are frayed it can be all to easy to give in and provide them (and ourselves) with too many sugary treats. Keep stocked up on the fruit and the less calorific options. Try not to get into habits that are likely to be unhealthy to you and them. The key is to stay aware. We are more likely to let things slide when our eye is off the ball. Remember weight tends to go on much quicker than it comes off so limit yourself to a couple of treats a week only.

Quick tips - make homemade natural fruit lollies, great fun with the children. All you need is natural fruit juice, fresh fruit, water and some lolly moulds. Easy!

4 - Fancy a sundowner?

A chilled glass of rosé or two on a summer’s evening is the perfect antidote to a hectic day, but do keep an eye on how much you are drinking. It can be all too easy to work your way through a few glasses or even a bottle with your partner, and before you know where you are it becomes a nightly occurrence. The odd glass of something a couple of times a week is fine, but when it starts to creep into every evening then it can become a problem. Alcohol not only contains empty calories, it can also negatively impact on our sleep, mood and appetite. Unfortunately many of us associate a glass of wine with the end of the day and the beginning of a relaxing evening, so we need to ensure that we are not wishing the day away in order to dive into that glass!

Quick tips – plan to have a few alcohol-free days a week, look for different ways to relax that don’t involve alcohol - a 30 minute run, a long relaxing bath, watching a great programme 

5 - Sleep - are you getting enough?

I don’t meet many people who would answer ‘yes’ to this question. In fact most people with young children will openly laugh at the idea that they have good quality, regular sleep! However tricky it may be, we need to be aware of how much sleep we are getting and if it is falling short of the desired amount, then we need to try and remedy this where possible. If we are sleep deprived then we are more likely to grab highly sugary convenience foods during the day in order to help sustain our energy. Our bodies will crave the foods that it can break down for energy in the quickest time (high carbohydrate), which is why you will find yourself craving cakes, biscuits and stodgy foods when you are tired. This can obviously be a huge problem in terms of health and weight gain. If you are tired then you are less likely to want to do anything energetic and will probably opt for switching on the TV so you can grab a few minutes of peace. This becomes a vicious cycle. The less energy you have, the less you want to move.

Quick tips - aim for a few early nights a week. It can be all too tempting to stay up and indulge in child-free time, but there is little point in flopping in front of the sofa until 11:30pm when you could head to bed a couple of hours earlier and increase your sleeping time. The hours before midnight are more beneficial, so if you can get to sleep before 10pm a few nights a week then this will benefit you hugely. On the days you feel exhausted, try and keep active. It may be the last thing you feel like doing, but fresh air and exercise will help to pull you out of the fog. 

6 - Stay hydrated

We all know water is essential for good health, but it can be easy to forget to drink it regularly when we are busy. Thirst and hunger provide the brain with very similar signals, so it is worth noting that when you think you feel hungry, you may in fact be thirsty. It is always worth sipping a large glass of water before a meal or when you feel hungry to see if the hunger pangs abate. This can help to reduce the risk of overeating, or grabbing a snack when you aren’t really hungry. If you and the children are busy and enjoying an active summer holiday, then you will all need to stay hydrated.  If your exercise levels are increasing, or the weather is hot, then your water levels will need to be increased to reflect this.

Quick tips - aim to have a glass of water before every meal, keep a bottle of water with you at all times - in the car, bag, and buggy. Make it easy to keep hydrated throughout the day

7 - Watch your stress levels

It is safe to say that many people approach the summer holidays and can feel their stress levels rising. No school, long holidays and activities to plan and a general change in routine can leave many of us feeling overwhelmed. We all know that prolonged stress isn’t good for us and should be avoided, but easier said than done! Looking back on the points above, by keeping most of these in mind during the holidays then we may find we can go into September feeling slightly less frazzled than expected. Stress levels can often rise when we feel out of control of certain situations, and this will vary from person-to-person. So, if we know that we have organised the meals for the week, have the activities planned and can aim for the odd hour or so to do something for ourselves, then it begins to feel more manageable. Life rarely goes to plan, but just feeling like we have some semblance of control can often help us to remain on an even keel.

Quick tips - All of the above! If you know what your stress-drivers are then find ways to counteract them. Ultimately you want to enjoy your summer as much as your family, so ensure that you can use the above tips to help you to stay calm and happy through out the next few weeks!

So what happens when a run goes wrong - 5 miles becomes 11.

This morning I set out to test a route for this Saturday 8.30am run with SLJ. The run was between 5 & 6 miles, one I had done before, admittedly some time ago. I grabbed a quick cup of tea and some granola, put the washing on, fired up the dishwasher and headed out of the door with Elma, my phone and my new wireless headphones and as you can imagine, a load of naff music! 

As I had done the route before I didn't take the OS map but did have an email which Izzy, an SLJ member who has a photographic memory for routes, had sent me. My printer had run out of ink so I couldn't print the map she'd sent but I was sure it would be OK. 

The first part of the run was glorious. It starts by the Kings Head in Bessels green and heads up a small footpath that you may not have even noticed before and out over 'Fields of Gold' as Helen described them. in her Facebook post.  There was one footpath that I nearly missed, it was so overgrown you couldn't see the entrance but other than that by 3 miles into the 5 mile run I was happy that I had remembered the way and was looking forward to a cup of coffee back at Hollybush with a friend. 

Not so fast. 

I took the footpath into the woods near the Woodman Pub and found that the path had been heavily coppiced. I followed the directions on my phone ( battery now 20%) and came to a dead end. I retraced my steps and after 20 minutes ended up at a pheasant farm - Elma was very keen to investigate. Aware that I was now getting muddled about which direction to take, I decided to 'phone a friend'. Helen had also tested the route last night but although she answered, the signal was very poor and our conversation wasn't easy. 

I decided to press on in what I thought must be the right direction, knowing that eventually I would come to the road. I turned when I heard a yelping sound, ( I had removed the new headphones as I was trying to conserve the phone battery) Elma was no where to be seen. I followed her cries and found her with a metal ring caught round her neck, she was trapped by a noose and couldn't move. At this point I was starting to wish I stayed in Knole Park! 

Having freed her I headed off up a hill ( phone battery now 13%, sent text to friend to delay coffee - it didn't send, no signal!!) and after another mile found myself on a road called Penn Lane. I knocked at the door of two houses to ask where I was, one Russian cleaner "speak no Englis" and one no answer. 

By now, I had a small lump in my throat, Elma was tired and there was no signal to even try Google Maps. A lady drove past me with a horse box so I flagged her down and asked if there was any chance she would take me to the main road. She was lovely and actually took me all the way to Gracious Lane bridge and from there we ran home. She actually asked about equestrian First Aid so that was a bonus! I finally made it back to Hollybush at 11.50, my friend had understandably gone as my message didn't send but Gerry revived me with a lovely cup of coffee and Nicki from Fitmums took me back to my car at Bessels Green. 

So where did I go wrong? 

I should have taken the map, it was stupid of me not to bother and if you don't run a route very often, it can look very different in each season. I did have my phone with me but when there is no signal on your planned route it is vital that someone knows roughly where you are going.  Elma is still quite young and is happy doing a shortish run with me but 11 miles is far to far for her, luckily she had a rest in the car with the rescue lady and then we walked a bit too. Maybe water would have been a good idea, given the temperature but I don't normally drink if it's just 5 miles. 

Helen and I are still planning to do this run on Saturday at 8.30 BUT rest assured the route will not be 11 miles, a steady 5-6 with coffee at the end for those who want it! 

SLJ - Win Running Group of the Year UK 2014

Run England Announce “Running Group of the Year” Award Goes to Sevenoaks Ladies Joggers

On Saturday evening, Sam Palmer, Group Leader of Sevenoaks Ladies Joggers attended the Run England Awards Ceremony in Birmingham as the Winner of the South East Regional Group Award.  Little did she know that SLJ would be announced as the recipient of the National Group Award.

The Group are extremely proud to have been judged by a panel of experts to be the “best running club in the country”.  The judgement was made based on SLJ’s inclusive ethos – offering entry level jogging coaching to all ladies.  No-one is turned away, no-one is too fast or too steady to join the group.

And jogging isn’t all that’s on offer.  SLJ keeps ladies fit in many more ways  –  core stability and strength  through fitball sessions and boot camps, flexibility and relaxation through yoga and stamina and endurance without high impact exercise through power walking.

The coaches have seen the group develop and diversify over the last 12 years working as a close knit team and feel massively rewarded by receiving this prestigious accolade.

SLJ 7 - Lies Runners believe

With the internet and social media playing such a large part of our day to day lives I'm sure that it can't have escaped your notice that suddenly, anyone can become an 'expert'. This means that they want to impart their knowledge, some of which is utterly wrong, some could even cause you an injury.
Here are some of the common things I have read!

1) You are too old to take up running

Well meaning friends or family love to advice that once we are past about 30, we are too old to take up running. This is so not true, think about the amazing people we have seen in the news recently. There was a 95 year old gentleman who broke the 200m track record, he only took up the sport later in his life and now has a personal trainer, lifts weights and east clean food! Although running does get harder as we get older, as long as you set yourself realistic goals there is no reason to say you can't be successful. 

2) Treating yourself to a pair of the latest highly technical shoes will make you a faster runner

Every year we are bombarded with a new design, some special gel or new technology to tempt us to buy new running shoes, often with the promise of making us go faster!  Sadly this isn't always true. The coaches at Sevenoaks Ladies Joggers would advise you to stay away from bargain brand shoes and stick to those that have been specifically fitted to your feet and running style.  A University of Newcastle study could find no conclusive link between expensive running shoes and injury prevention or better running performance. 
So, steer away from buying the most expensive pair because of something you read and head to Bat and Ball Sports or Up and Running in Sevenoaks where you’ll be able to get expert opinion on the right shoe for your running style.
PS the shoes below really do have wings, click for info! 

3) I don’t have time to run today

Always running for an hour or for a set distance, is not going to make you lose weight, get faster or fitter. Mixing up your running is. If you are tight for time, particularly when the kids are off school, set yourself a goal of doing something for 25 minutes. Maybe take the kids to the park and get them to time you doing some shorter speedier sets of about 30 seconds. Get them to mark where you got to and see if you can reach that point each time. You can make it educational by asking them to time you, and write don the time, then get them to try and see how far they can go. There’s no denying that long runs are beneficial, but they certainly aren't the be all and end all of running. 

4) It is very important to stretch before every run

If there’s one thing that every new runner thinks they should do, it is stretch before a run. But research shows that this can be a disaster!  Far from warming you up for your run and loosening up your muscles, stretching pre-run can actually increase injury risk and reduce running efficiency. According to research carried out at Florida State University, stretching cold muscles before a run reduces efficiency by about five per cent when compared with a gentle walk/jog warm up. SLJ do a series of dynamic movements such as skipping, high knees and pony feet! 


5) If you warm up and cool down properly, you won't get injured

Whilst warming up correctly, wearing the right gear and avoiding overtraining are all great ways to help prevent injury, many of us who have been running for a long time will tell you that there is no absolute sure way to prevent an injury occurring. A rough estimate says that 70% of runners will suffer with some form of injury at some point. The most common area for these injuries is the knee, closely followed by the Achilles, shins and heels. If you do have an injury, simply rest, recover, and get back to it when you're ready safe in the knowledge that we have groups for all abilities. 


6) Jogging or Running is the only exercise you need

Ever since the running revolution of the 60’s and 70’s, jogging has been put on a pedestal as some sort of exclusive miracle exercise. There’s no doubting that jogging is great for you, but if it’s all you’re doing then you’re not getting the full benefits. Doing some other form of exercise will only improve your running if they  include strength, balance, stretching, core work and non weight bearing activity. So go ahead and dance, swim or hoola, it may make you faster! 


 

7) I should carbo-load before every run - 

If you’re sitting down to a mountain of pasta the night before you run with us the only thing it’s going to do is make you feel bloated and lethargic when you’re trying to run. 
Carbo-loading should only be reserved for times when you will be running 12 miles or more, otherwise you will just put on weight and feel lumpy. When I did my first marathon I chomped away on Pasta and put on nearly half a stone! If you do have a long run coming up,the best formula to follow is to consume around 8-10g of carbohydrate per kilogram of your body weight during a carbo-loading period. For a runner weighing 70kg, that is roughly between 560g and 700g of carbs.

Note**
For those of you who haven't caught up with Facebook war of the Spiralzer, how to make Carb free version of Spaghetti, you might like to take a look at our videos below! 

Uploaded by Sam Palmer on 2015-03-15.

Sevenoaks Ladies Joggers making a carb free meal using courgettes as the base, some prawns, chilli flakes and coconut milk on top!