Arch support in running shoes: separating the truth from the gimmicks

I receive a lot of press releases and emails. Some are not relevant to my blog and get deleted, others are both relevant and informative. Last week I received an email about a couple of subjects I’ve thought about quite a lot recently – arch support in running shoes and customised insoles.

The RunRepeat team recently published the results from a meta analysis of more than 150 studies about arch support and its impact on injury risk, balance, and running economy for runners.

They dispelled quite a few myths and found that:

  • Arch support and features like motion control or stability doesn’t make a huge difference to injury risk, balance, or performance.
  • The more arch support you want the higher the shoe price
  • Choosing shoes based on wet test or your arch type might be a bad idea

Although the research article took more than 185 hours to write and is therefore slightly too long to share here, the authors produced this useful infographic that presents the key findings.

Arch-support-Truth-vs-hype-2-768x3053[Source]

As a runner who can’t actually run without customised insoles, I found both the article and the infographic very informative. Both left me with quite a lot to think about.

The authors concluded their article as follows:

“Arch support cannot make a huge difference to injury risk, balance, or performance for runners. There is no point spending extra money on arch support in shoes or shoe inserts, just because a salesman thinks your arch is a little too high or low. However, custom orthotics or specific shoes can help with pain management and dealing with certain foot related problems when used after consulting with a physician or certified coach.”

I’m a member of quite a few online running groups, and I agree that many runners appear to be getting pushed into buying expensive shoe inserts they probably don’t need. A certain sports retailer with stores across the UK actually encourages their staff to sell shoe inserts whenever they sell a pair of trainers. If I was an inexperienced runner, I would probably incorrectly assume that I was talking to an ‘expert’ and would fall for the sales pitch.

If sharing this article prevents just one runner from buying shoe inserts they don’t need I’ll be happy 🙂

Did you find the research article interesting? As someone with dodgy feet and arches I thought the article was pretty informative.

Had you realised that the more arch support you want in a pair of trainers the higher the shoe price? I definitely hadn’t realised I’m being penalised for having dodgy feet!

Rants and raves #15

**Disclaimer: I’m writing this latest random selection of rants and raves while watching the England versus Australia cricket match at Edgbaston. England aren’t playing very well at the moment. I can guarantee that because they are playing cricket in Edgbaston, it will rain in Four Oaks later (Update: It did eventually rain and England won). As always, all rants, raves and opinions represent my own views. Other (far superior) less opinionated and negative running blogs are available**

Happy Monday! It will soon be Friday again… I hope that everyone had a great weekend. I’m looking forward to reading loads of race reports

Rave: Running

I’m pleased to report that I’m (just about) still running. My heel is still a little bit troublesome, but thanks to the combination of being sensible and not running too much, and stretching on a regular basis, I’m hopeful that I’ve got my injuries under control. My 16 week half marathon training plan starts on June 26th, and although I’m not 100 per cent confident my heel will cope with a half marathon, I’ve reached the stage I need some structure with my running. The first four weeks of the training plan are relatively easy, with runs lasting between 10 and 30 minutes, so *fingers crossed* I’ll at least make it to this stage of the plan. If I don’t, then it’s back to the drawing board.

Rant: The weather

Last time I raved about the weather. This time I’m going to have a short rant about our so-called ‘summer’. I’m sure I’m not the only person who has had enough of the cycle of sun-rain-sun-rain. I’ve lost count of the number of times I’ve set out on a walk or run in bright sunshine and have ended up getting drenched.RainFor once I was happy to be travelling on a train!

The weather has played havoc with the cricket – yes I know I now sound really middle-aged, and has left my house smelling of damp running gear and soggy trainers. Why are trainers so such a pain in the arse to dry? Don’t get me started on the midges and over evil biting insets that thrive in damp, warm conditions…

Rave: Avon Skin So Soft

I must apologise in advance for what is probably the most random rave ever; Avon Skin So Soft. If, like me, you seem to attract every single midge and random biting insect for miles, then invest in a couple of bottles of Avon Skin So Soft. It really does work.

Rant: Overly protective swans

Last week, as I was early for the train, I decided to take the scenic route to the local train station. My relaxing stroll (in the rain!) was great until I came face to face with Mr and Mrs Swan and their latest clutch of cygnets.SwansCute cygnets, evil parents!

As I power-walked ran through the swan danger zone, I was reminded of just how protective swans are of their young. The hissing was pretty impressive. I wouldn’t have minded, but the adult swans both know me because I’ve been feeding them fresh bread on a weekly basis since January. I guess that everything and everyone is seen as a potential predator. I just hope that this year the cygnets manage to avoid being taken by foxes.

Rave: Nike tights

I’ve decided to continue with my slightly fickle tradition of raving on about a random pair of running tights. Anyway, my latest discovery are these Nike Pro training capris.Nike tightsWorth breaking my running gear buying ban?

If my heel allows me to complete three runs for the next two weeks, I’ll probably break my ban on buying new running gear and treat myself. I’ve shifted so much of my unwanted running gear on eBay recently; I think I deserve a treat.

Rant: Mysterious announcements at train stations

Although I feel reasonable safe when I’m at London Euston, for some reason I feel anything but safe when I’m at Birmingham New Street train station. Probably because I rarely see any police and because the platforms are underground, are dark and cover a huge area. Last week, I was waiting for my train back to Four Oaks when this random announcement started playing on repeat:

 “Attention please, Staff Call 100” 

It’s amazing what you can find on YouTube!

I couldn’t see any station staff or police to talk to, and no one else was moving, so I decided to remain on the platform. The slightly scary announcement stopped playing after five minutes, so I guess it was some sort of false alarm.

Rave: Relive

I’ve now got a bonus rave for you lucky people.Relive

I’ve just registered on Relive and can’t wait to create and share some 3D videos of my more interesting training runs.

Once again if you’ve reached the end of my latest selection of moans and groans, then thank-you!

Have you ever been chased by animals or birds? I can now add angry swans to my list of horses, geese, cows, sheep and pigs.

Do you like to have running goals or are you more a ‘go with the flow’ type of runner? I like to set myself goals, and writing this has reminded me that thanks to my heel injury, I need to update my running goals.

Book Review: Running Science by John Brewer

I hope that everyone had a good weekend, I’ve got something slightly different today; a book review.

The last book review I produced was for a lengthy academic book on the science of environmental flows. To be honest, the experience of having to read and review a 424 page book in three days put me off the process of reviewing books.

However, when I was sent the press release for a new book – Running Science – I knew that I would enjoy reviewing the book as it covers two of my favourite subjects.

Running Science

I’ll start with a huge spoiler.  Running Science is by far and away one of the best running books I’ve read. I found the book so engaging I couldn’t put it down and read it from cover-to-cover in one sitting. Pretty unusual for me as I am normally very easily distracted.

Running Science contains contributions by several different researchers and sports scientists and is edited by John Brewer, Professor of Applied Sports Science at St Mary’s University in London (follow John on twitter @sportprofbrewer). The book looks at the scientific facts behind the world’s best performances and includes insights that offer you the analysis to help you raise your game.

At its most basic level, running is deceptively simple. All you need to start is a decent pair of running shoes and some comfortable clothes. However, after a while most runners will want to learn more about the many factors – for example the weather – that affect running performance. Science plays an important role in most, if not all, of these factors.

photo

John Brewer and his team of expert contributors read through hundreds of scientific studies on running – a detailed reference list is provided – and broke their findings down into eight chapters; (1) The runner’s body, (2) Perfect motion, (3) Fuel and fluid, (4) Running psychology, (5) Training and racing, (6) Equipment, (7) Running well and (8) The big questions. Each chapter explores a different aspect of the sport through a series of questions for example:

Do ice baths aid recovery after long or intense runs? Are there physical limits to human marathon running achievement? The answer to each question is presented in a straightforward, accessible manner with accompanying infographics.

Rather than attempting to review the entire book, I decided to highlight four of the articles I found particularly interesting. Although the quality of my photographs is poor – sorry! – I decided to include them to show how each article is well laid out, includes infographics and is very easy to follow. If you want to read the text you’ll have to purchase the book.

How much does body weight affect running performance?

The combination of an unhealthy diet, drinking too much alcohol and being unable to run has left me feeling out of shape. I’m definitely carrying too much weight at the moment.

Weight performance

This article looks at the results of a study that explored the effect of excess weight on running performance. Although carrying excess weight slowed down the six runners who were tested, the added weight also reduced their maximal oxygen consumption (VO2 max) relative to their body weight.

Can running shoes help with running form?

Like most runners, once I found a brand and type of running shoe that suited my running style, I’ve tended to stick with it. I do sometimes worry that always wearing motion control shoes when I run is weakening my feet. I also wonder what would happen if I attempted to run in minimalist running shoes.

Running shoes

Although this article isn’t particularly technical, it does provide a useful guide to the different types of running shoe. It also highlights the five elements a runner needs to consider when selecting running shoes. I hadn’t even considered two of these elements.

Can compression clothing improve performance and prevent injury?

I regularly wear compression socks when I run longer distances, and find that they help to reduce muscle fatigue. However, I’m aware that a lot of runners think that compression clothing is a waste of time and a gimmick.

Compression clothing

Although, from this article, it appears that the jury is still out on the efficacy of compression clothing, if as a runner you think compression helps then it’s worth considering including compression wear in your running gear.

Is it advisable to continue to train when injured?

I’m not the only runner who has chosen to ignore the occasional niggle. If I’d been given a pound every time a runner asked if they could run through the pain, I’d be a multi-millionaire.

Training when injured

When I read this article, I loved the Pain – it’s all in the mind infographic; apparently ultramarathoners really are masters at coping with extreme physiological stress. The article concludes that although it is possible to run through an injury, it depends on you and your unique brain.

If in doubt, get it checked out!

The Verdict

I would highly recommend Running Science to runners of all standards. I can guarantee that even experienced runners, who think they know everything there is to know about running, will find this book useful. I’ve made room in my already overflowing bookcase for this book as I am certain I will be referring back to it on a regular basis.

Running Science is published by Ivy Press and has a RRP of £20 and is available from all major bookstores.

**Full disclosure: I was sent an advance copy of Running Science for free in return for an honest review. I did not receive any payment for this review and as always all opinions and photographs are my own**

Rants and raves #14

**Disclaimer: I’m sharing my latest random selection of rants and raves after drinking slightly too much Malibu. I’ve been told that I’m far too honest when I’ve had a couple of drinks. As always, all rants, raves and opinions represent my own views. Other (far superior) less opinionated and negative running blogs are available**

Happy Tuesday! I hope that everyone had a great Bank Holiday weekend. I can’t believe it’s almost June, whatever happened to May?

Rave: Running

As I’ve spent months complaining about my inability to run, I thought I should probably start my latest selection of rants and raves with a rave. My right heel is feeling so much better *touch wood* I can run again. Although I’m still completing the majority of my runs without my Garmin, I’m now able to run three times a week.

Following on from my last rants and raves post I had to fork out £35 to enter the Great Birmingham Run In order to get my £55 Birmingham International Marathon entry fee refunded. I’m quietly confident I’ll be able to complete the half marathon in October. If I’m injured again then at least I’ve ‘only’ wasted £35 on race entry fees and not £55…

Hopefully the local trains will be running slightly earlier on the morning of the race this year.

Rant: Trains

While on the subject of trains, anyone who follows me on twitter will be aware that I tweet about my train related woes on a regular basis. My personal train travel ‘highlights’ so far this year have included being stuck just outside Birmingham International station for two hours without any information, delays and cancellations due to unexploded bombs and overhead line damage, witnessing fights and drug dealing, phone calls lasting two hours and my least favourite; people vomiting all over the place.Train DelayJust a slightly delayed journey back to Birmingham.

At least Virgin trains have really, really effective air conditioning. It’s just a shame their trains make me feel really travel sick because they smell like a sewage treatment works on wheels.

Rave: The weather

As I’m writing this it’s a typical wet and gloomy Bank Holiday Monday morning. I’m hoping that summer 2017 hasn’t already been and gone, but how awesome was the summery weather we had last week? I’ve just checked out the weather forecast for Four Oaks and it looks like we will get to enjoy a combination of light rain and heavy thundery showers.

Bank Holiday weatherTypical Bank Holiday Monday weather!

Fortunately, the weather for the remainder of the week looks slightly more positive.

Rant: My inability to drink in moderation

On Thursday I travelled down to London to meet up with someone I hadn’t seen for ages for “a quick drink” and a bite to eat. Four hours, several pints, half a bottle of red wine an Italian meal (I can’t remember what I ate…) and a shot of Limoncello(?) later I was feeling slightly inebriated. For some reason I decided to take several photos of the local architecture, so much for drunken selfies.

Drunken photosI have zero interest in architecture so have no idea why I took these photos.

My “I’m never drinking again” vow on Friday morning clearly didn’t last very long as I spent Sunday evening working my way through the bottle of Malibu my brother bought me for my birthday. Cheers Paul!

Rave: My bargain MPG leggings

Whenever I’m in Sutton Coldfield, I always end up calling into TK Maxx to check out the Activewear. Although I tend to leave empty-handed, I got my friend to treat me to a pair of these  Mondetta tights for my birthday.

Mondetta tightsUnfortunately it was too wet to get a photo of me posing in my new running tights. 

They are easily the most comfortable pair of running tights I’ve worn.

Rant: My diet

After keeping a detailed food diary for a few weeks, it’s clear that I urgently need to improve my diet. I rarely eat enough portions of fruit and vegetables and I eat far too much junk food. I treated myself to a couple of Renee McGregor’s books last year; it’s about time I actually read them!

Rave: Nuun mixology

I was going to have a rant about the BBQ my new neighbours had on Saturday – smelling the BBQ food was torture – but I decided to include a short bonus rave. My mobile has been playing up so much recently; I’ve transferred all of the photos from my phone onto my computer. In among all the random photos I found this article on Nuun mixology.Nuun Mixology

Apologies for the rubbish quality of the article, I found more information here and here.

Once again, if you’ve reached the end of my latest random selection of rants and raves, then thank-you.

Did you have an enjoyable Bank Holiday weekend? Hopefully the weather was better than it was here in Sutton Coldfield.

Do you ever run without your GPS? Hopefully I’m not the only ‘naked’ runner out there!

SOLE Active Medium Footbed review

Although I’ve always been a rather injury-prone runner, over the last five years I’ve really struggled with my feet. Back in 2014 I fractured one of the metatarsals in my left foot and since the beginning of the year I’ve been struggling with plantar fasciitis. As an added bonus I recently discovered that I have weak arches.

I’ve worn customised insoles in my trainers for a number of years, so I was over the moon when I was offered the opportunity to review a pair of SOLE Active Medium footbeds.

Active Medium

[Source]

Now that I’ve been wearing the SOLE footbeds for over a month, I feel that I am in a position to write a hopefully useful review.

What is the SOLE Active Medium footbed?

Performance footbed specialist SOLE has been giving runners an edge since 2001. Last November, SOLE reinvigorated its product line with the new and improved Active Footbed range. The new footbeds have a moisture wicking top sheet and Polygiene anti-odour coating for improved hygiene and added comfort and are ideally suited to both runners and walkers. The luxury mouldable footbeds adapt through the heat of your feet and through general wear to fit perfectly.

What can the Active Medium footbed be used for?

  • To avoid aching arches and heel pain.
  • To reduce plantar fascia strain.
  • To improve balance.
  • To distribute weight and pressure equally.
  • To provide natural heel support to encourage good alignment of your feet and lower legs.

As a runner with plantar fasciitis the SOLE Active Medium footbeds sounded perfect, and after reading about the potential benefits of the footbeds I couldn’t wait to put them to the test.

The review process

When the SOLE Active Medium footbeds arrived they looked huge and I was initially worried I’d somehow managed to order the wrong size. I then placed the SOLE footbeds next to the insoles provided with the trainers and realised they were the right size; I’d temporarily forgotten that my size 9 trainers are like boats!

Sole 2

Sole 1

The SOLE footbeds came with limited instructions so I looked online and found more detailed moulding instructions here. I was given two options; to either wear mould or to heat mould my footbeds. Although heat moulding provides the highest level of customisation in the shortest amount of time, I decided to go with the simpler wear moulding approach for two reasons; (1) my oven tends to burn food and I didn’t want to burn my footbeds, and (2) I’m not very brave and tend to take the easier and safer option.

I loosened the laces a little, removed the customised footbeds I’d been using and then really struggled to push the SOLE footbeds inside my trainers. Top tip: don’t be lazy like I was and make sure you thoroughly loosen your laces, you may even need to remove the laces to fit the SOLE footbeds. Once I’d managed to wedge place the SOLE footbeds inside my trainers I was ready to go.

SOLE footbeds

In order to customise and mould my new footbeds, I started off by wearing the SOLE footbeds around the house for several days. This hopefully gave the footbeds plenty of time to adapt to my feet, giving a fit unique to my feet and dodgy arches. I then progressed to walking and after a couple of weeks running with the SOLE footbeds in my trainers. Although I couldn’t really feel the footbeds – always a positive sign with customised footbeds – both of my arches felt well supported. My running friend said that my form had improved; apparently I wasn’t doing my usual wonky runner impression.

It will be interesting to see if the SOLE footbeds are equally as effective when I’m fatigued as this is when my running form tends to go to pieces. I’ll find out soon and report back.

The Verdict

The SOLE Active Medium footbeds have definitely helped to reduce the pain in my right heel. I would be happy to recommend these footbeds to anyone struggling with plantar fasciitis, your feet will be grateful for additional, customised support.

So thanks again to SOLE for sending me a pair of Active Medium footbeds and for letting me thoroughly test them out! For more information on the footbeds please visit.

**Full disclosure: I was sent a pair of SOLE Active Medium footbeds for free in return for an honest review. I did not receive any payment for this review and as always all opinions and photographs are my own**

Regaining my running confidence and CocoPro review

I hope everyone had a great weekend. I don’t want to tempt fate, but after more than two months of complete rest, I think that I might finally be able to call myself a runner again.
October runTaken after I’d completed my last long run back in October. It’s good to be running up this hill again.

For once I’ve been sensible with my return to running. Gone are the days I’d happily ignore niggles and run when I was in pain. It has taken a long time and a lot of frustrating running injuries, but I think I’ve finally accepted that I need to listen to my body.Injury ebib

[Source]

Like most injury-prone runners I probably delayed heading out for a run for longer than I needed to. I was afraid that the second I started to run, my foot would implode and I’d be back on the injury bench.

Fortunately, my close friend gave me a bit of a talking to and told me to get out the f**king door. I also rediscovered the cheesy but motivational song my coach used to make us listen to before competitions.

“Never surrender to the doubts that cloud your mind
Never retreat from who you are…“

Perhaps I should listen to it before my next job interview…

Since the start of the month I’ve been running without my Garmin. This may sound slightly stupid but I didn’t want the added pressure. Although the majority of my runs have lasted less than 30 minutes, yesterday I decided it was time to find out if my right foot could cope with a slightly longer run.

I’m writing this several hours after I ran for the not so impressive total of 20 minutes before lunch. Although I clearly didn’t drink enough after my run as I’ve got a headache, my heel is 99.9 per cent pain free.

Fingers crossed I’ll be able to walk in the morning!

CocoPro review

Earlier this year CocoPro were recruiting for brand ambassadors.  Although I knew I wasn’t social media savvy enough to be an ambassador, I rather cheekily asked if I could review their products. CocoPro kindly agreed and added me to their mailing list.
CocoPro

[Source]

Fast forward a couple of weeks and a random bloke called Paul appeared at my front door holding a small parcel; the postman had delivered my bottles of CocoPro to the wrong address. So thanks Paul for being so honest and for delivering my parcel.

What is CocoPro?

CocoPro is the world’s first pure coconut water with added protein drink and is currently available in two flavours; plain coconut and coconut with pineapple. I was sent one 330ml bottle of each flavour to try.

Coconut flavour

I think coconut water is a bit like Marmite; you either love it or hate it. After a slightly rocky start, I’ve grown to quite like the taste of coconut water.

Although the drink is meant to be consumed after exercise or prolonged activity, I decided to drink my bottle of coconut flavoured CocoPro after I’d been for a short run in humid conditions. I was concerned the added protein would give the drink an artificial taste. Although I was pleased to discover the drink tasted quite natural, it was quite bland and didn’t seem to taste very much of anything.

On the plus side the coconut flavoured CocoPro was easy to drink, and left me feeling hydrated and refreshed. It definitely quenched my post-run thirst and as an added bonus, I didn’t develop my usual post running in humid conditions headache.

May runNot the best photo but I’m in love with these Lululemon shorts.

Coconut with pineapple flavour

I saved my bottle of coconut with pineapple CocoPro as a reward for running up one of my nemesis hills without walking, twice. Quite frankly, I’ll take any running positives I can at the moment.

After personally finding the coconut flavoured CocoPro a little disappointing, I was a tad concerned the coconut with pineapple flavoured CocoPro would also be quite bland. Happily I discovered that this wasn’t the case and I could really taste the pineapple. I wonder if I could use the CocoPro to make a refreshing post workout mocktail.

Would I recommend CocoPro?

Yes, I would definitely recommend the coconut with pineapple flavoured CocoPro, thanks to my local Waitrose I’ve already filled my fridge ready for the warmer weather. Although some might think £2.50 for a bottle of coconut and pineapple water is expensive, I don’t mind paying a little bit extra for a refreshing drink that contains protein electrolytes and coconut.

Do you have a favourite post-workout drink?

Have you ever been too scared to run after being injured?

**Full disclosure: I was sent a couple of bottles of CocoPro for free, I wasn’t asked to write a review. As always all opinions and dodgy photographs are my own**

Rants and raves #13

**Disclaimer: Now that I’m able to run again, I’m feeling quite chirpy so the raves should outnumber the rants. As always, all rants, raves and opinions represent my own views. Other (far superior) less opinionated and negative running blogs are available**

Happy Thursday! I hope that everyone has had a great week so far. It’s nearly the weekend.

Rave: Lululemon Sole training shorts

A slightly indulgent rave to start with but I have fallen in love with my Lululemon Sole training shorts. Yes they were expensive and yes I could have bought several cheaper pairs of shorts for the same price. They were a birthday present and I do think it’s important to occasionally treat yourself…

The shorts feel really, really comfortable (hopefully I don’t lose too much weight too soon…), have loads of pockets to stash stuff and most importantly don’t ride up or cause the dreaded ‘chub rub’.

Rant: Sudden calf cramps

Picture the scene. You’re lying on the top of your bed, chilling out reading a book and relaxing when suddenly your calf goes into spasm. You know that the second you move the pain will intensify a bazillion times so you are kind of stuck in a painful predicament. It’s definitely a no-win situation.

This was me on Tuesday evening. One minute I was chilling reading the last chapter of Keep on Running the next I was rolling around clutching my left calf. I guess it was some sort of karma for me being lazy and lying on my bed reading rather than doing the washing-up.

My calf still feels a bit bruised now.

Rave: Chocolate éclairs

Now that I’m able to run again I’m trying to eat less rubbish and more ‘real’ food, I’m also trying to lose weight. Unfortunately, I’ve developed a bit of a soft spot for chocolate éclairs.EclairI’ve tried a few different éclairs, but my favourites are the £1.00 éclairs from the fresh cake/bakery section in Sainsbury’s. Luckily for my waist and wallet they have usually sold out by the time I get to Sainsbury’s, but the other day I managed to snaffle the last one.

Rant: Noisy birds

I like the lighter mornings and the warmer weather. I dislike the birds – I think they are starlings but I’m not sure – currently living directly above my bedroom window. The baby starlings are seriously noisy and start demanding food the second it gets light.  I actually feel sorry for the parents, talk about constant pressure.

To add insult to injury, the starlings somehow managed to activate my house alarm at 05:30 on Sunday. I rarely get to sleep before midnight, so these early morning mini feathered alarm clocks are making me even crankier than usual.

Maybe I should borrow one of my mother’s cats…

Rave: Hydrologists cartoon thingy

When people discover that I’m a hydrologist, they usually know that my research has something to do with water, but don’t understand what I actually do. Neither do I 😉

One of my hydrologist friends sent me this hydrologists cartoon thingy. The hammock picture needs swapping to a picture of a riverside pub, the rest is pretty accurate.HydrologistMy research is actually quite tedious and involves a lot of reading, a lot of number crunching and some drought modelling. I very rarely get to go near an actual river.

Rant: DNS’ing races

I know that I’ve had this one before but the DNS’ing of races continues. I missed the Market Drayton 10k on Sunday and suspect that the Vitality London 10,000 will be another DNS.DNSingHopefully *fingers crossed* Great Run will allow me to ‘downgrade’ from the Birmingham International Marathon to the Great Birmingham Run.

[Update]: this seems a slightly long-winded way of doing things…

“Yes you can change to another distance if you wish, all you need to do is register and pay to secure your place in that new preferred event and let us know when you have done so. We can then withdraw/refund your original entry…”

Once again, if you’ve reached the end of my latest random selection of moans and groans and rants and raves, then thank-you.

How much sleep do you get during the week? I’m thinking that my 5-6 hours a night isn’t enough.

If you were given £100 would you spend it on a couple of items from Lululemon, or on loads of bits and pieces from somewhere like TK Maxx? I think I’d spend my £100 on a couple of more expensive pairs of shorts.