0:00:03 > 0:00:06Welsh rugby legend Gareth "Alfie" Thomas
0:00:06 > 0:00:08is a real glutton for punishment.
0:00:08 > 0:00:09Ahhhhh!
0:00:09 > 0:00:13Last year, he went through the wringer, training 16 women from
0:00:13 > 0:00:17one Welsh village to compete in the Cardiff half marathon.
0:00:17 > 0:00:19We did it! ALL: Yeah!
0:00:20 > 0:00:2312 months later, Alfie's back and this time,
0:00:23 > 0:00:25he's super-sized his ambitions.
0:00:25 > 0:00:27Gareth Thomas here.
0:00:27 > 0:00:31I'm looking for 100 Alfie's Angels to take part in the Cardiff
0:00:31 > 0:00:32half marathon.
0:00:32 > 0:00:36He's got 20 teams with five people each to make a total
0:00:36 > 0:00:38of 100 novice runners training
0:00:38 > 0:00:40for this year's half marathon.
0:00:41 > 0:00:44And, having picked three of those teams to follow, up-close and
0:00:44 > 0:00:46personal with the TV cameras,
0:00:46 > 0:00:50Alfie's already facing some very challenging hurdles.
0:00:50 > 0:00:52I drink, I smoke...
0:00:52 > 0:00:55We have cakes, chocolates, biscuits...
0:00:55 > 0:00:57The only fitness I do is shopping.
0:00:57 > 0:01:01And with just 16 weeks to transform his super-slouchers into
0:01:01 > 0:01:04superstars... It's a race!
0:01:04 > 0:01:08..can Alfie summon up the charm... I'm feeling her fear, here!
0:01:08 > 0:01:11..empathy... Look at the state of me! There's nothing wrong with you!
0:01:11 > 0:01:15..and candour... You're sitting here and you're just paying lip service.
0:01:15 > 0:01:18You've got to be more motivated to want to do it.
0:01:18 > 0:01:21..to drive this band of reluctant runners towards the starting line,
0:01:21 > 0:01:26or will this year's Angels put him through hell?
0:01:26 > 0:01:27Oh, my God!
0:01:32 > 0:01:34Wait a minute...
0:01:35 > 0:01:39Previously on Alfie's Angels, Gareth "Alfie" Thomas met the three
0:01:39 > 0:01:42teams he'd chosen to follow with the TV cameras as they attempt
0:01:42 > 0:01:46to go from unhealthy habits to elite athletes
0:01:46 > 0:01:48in just 16 weeks.
0:01:48 > 0:01:49CHEERING
0:01:50 > 0:01:54Team number one are five nurses who all work on the same ward at
0:01:54 > 0:01:59the Royal Glamorgan Hospital in the Rhondda. Ready? I'm ready, yeah.
0:01:59 > 0:02:02We are only making a bed, aren't we? Yeah!
0:02:02 > 0:02:06Team number two are five barmy beauticians from Haverfordwest.
0:02:06 > 0:02:10We're not that natural, there's lots of other fake bits - fake tan,
0:02:10 > 0:02:13fake nails... Fake boobs! Fake boobs, yeah!
0:02:13 > 0:02:18And team number three are the Ty Gwyn mums - eight amazing ladies
0:02:18 > 0:02:22whose children all attend the same special needs school in Cardiff.
0:02:22 > 0:02:24All lie on the floor, face down, and do a press up.
0:02:24 > 0:02:26There's room over here!
0:02:26 > 0:02:28Come on, split up, ladies.
0:02:28 > 0:02:31Girls, do you realise how stupid we all look right now?!
0:02:31 > 0:02:33Get on your chairs!
0:02:35 > 0:02:39So, having broken the ice, it's time for the real work to begin.
0:02:39 > 0:02:41Alfie's called all three teams
0:02:41 > 0:02:45to the National Indoor Athletics Centre in Cardiff.
0:02:45 > 0:02:48The nail bar girls have turned up ready to rumble in matching
0:02:48 > 0:02:50bum bags, but will the leopard-print
0:02:50 > 0:02:52give them go-faster stripes?
0:02:52 > 0:02:56Well, we're about to find out as, along with his sidekick
0:02:56 > 0:02:59professional sports trainer James Thie, Alfie is getting the
0:02:59 > 0:03:03girls suited and booted for their first track-side challenge -
0:03:03 > 0:03:06a wee relay race between the teams.
0:03:06 > 0:03:09Right, OK. Me and James have come up with a little challenge for you.
0:03:09 > 0:03:14So, in four weeks' time, we're all going to be running a 5K.
0:03:15 > 0:03:17So what we're going to do, we're going to break up today's
0:03:17 > 0:03:19challenge, so in your teams,
0:03:19 > 0:03:21we're going to run
0:03:21 > 0:03:2425 laps of this track.
0:03:24 > 0:03:26Which, collectively, we're going
0:03:26 > 0:03:29to run a distance of 5km.
0:03:29 > 0:03:31So, has anyone got any questions?
0:03:32 > 0:03:33Come on!
0:03:34 > 0:03:37The shellshocked ladies hit their pre-race checklist.
0:03:37 > 0:03:39Stretches? Check.
0:03:39 > 0:03:41Leopard-skin bum bag emergency running repairs,
0:03:41 > 0:03:44portable compact fake tan...check.
0:03:44 > 0:03:45My mirror, my bronzer.
0:03:45 > 0:03:48Mirror and bronzer in there.
0:03:48 > 0:03:52Absolutely indispensable, couldn't-possibly-run-without-it,
0:03:52 > 0:03:54light-up-in-the-dark lip gloss... Check.
0:03:54 > 0:03:57There's a light so you can see it? In the mirror. Oh, my word!
0:03:59 > 0:04:03Any other essential running accessories to declare? Well!
0:04:03 > 0:04:06Oh, you did put them in there! Well, well, well!
0:04:06 > 0:04:09Girls, can you just come over here a minute?
0:04:09 > 0:04:11Betsan's been named and shamed.
0:04:11 > 0:04:12The fallen angel.
0:04:12 > 0:04:15She's fallen already, we haven't even started.
0:04:15 > 0:04:20There you are, lovely. Let's start, then. Ready, Bet?
0:04:20 > 0:04:24So, Sarah, Rachel, Betsan...
0:04:24 > 0:04:27So, Betsan's bum bag's smoking,
0:04:27 > 0:04:29but is her running?
0:04:29 > 0:04:31Don't forget, girls, it's a race!
0:04:31 > 0:04:33It's a RACE!
0:04:34 > 0:04:38Go, go, go, go! It's a race!
0:04:38 > 0:04:40Go, girls!
0:04:40 > 0:04:42Nice speed! Good speed.
0:04:42 > 0:04:44Come on, Betsan!
0:04:44 > 0:04:47Today, each of Alfie's rookie runners will be covering
0:04:47 > 0:04:52approximately 1,000m. That's five times around this 200m track.
0:04:53 > 0:04:56Alfie is deliberately pushing them hard.
0:04:56 > 0:04:59There's a competitive streak there.
0:04:59 > 0:05:02He wants to gauge how fit they really are, because if they're
0:05:02 > 0:05:06to complete the Cardiff half marathon in 112 days' time, they
0:05:06 > 0:05:11will need to cover over 100 times' the distance of today's challenge.
0:05:11 > 0:05:15But, less than halfway through, they're already struggling.
0:05:17 > 0:05:19Oh, my God!
0:05:19 > 0:05:20I am so unfit.
0:05:20 > 0:05:22Oh, please, don't!
0:05:22 > 0:05:25You've got to stop when your body tells you to stop. Yeah, I know.
0:05:25 > 0:05:29That's it now, girls - bloody hell!
0:05:29 > 0:05:33Reality check over, it seems they're currently nowhere near fit
0:05:33 > 0:05:36enough for the challenges ahead.
0:05:36 > 0:05:39So James hands out some much-needed training schedules,
0:05:39 > 0:05:43but with just four weeks before their first 5K,
0:05:43 > 0:05:47are all of Alfie's Angels really ready to make the necessary changes?
0:05:48 > 0:05:51Oh, no, he's just caught us having a fag!
0:05:52 > 0:05:57We won't be doing this by the end of it. We will give up. Won't we?
0:05:57 > 0:05:59Um, yes(!)
0:06:02 > 0:06:03Promises, promises.
0:06:07 > 0:06:1128 days for the three teams to work out their workouts -
0:06:11 > 0:06:13for the nurses, to cut down the cakes
0:06:13 > 0:06:16and get shifting between shifts.
0:06:16 > 0:06:19For the nail bar girls, to sort out their bum bags and their
0:06:19 > 0:06:20contraband contents.
0:06:21 > 0:06:25And how about the Ty Gwyn mums - how will they juggle training
0:06:25 > 0:06:28with the unpredictable pressures of their daily lives?
0:06:28 > 0:06:31It's hard, it's really hard - life is hard.
0:06:32 > 0:06:36Which is why this is a good thing as well, doing the half marathon,
0:06:36 > 0:06:39to give us a chance to do something for ourselves.
0:06:39 > 0:06:41And it's a HUGE thing for all of us.
0:06:42 > 0:06:45We went out the other evening and it was lovely.
0:06:45 > 0:06:49We all came laughing and we all felt refreshed.
0:06:50 > 0:06:54We all handed over the duties to the husbands and came back
0:06:54 > 0:06:56to complete chaos!
0:06:56 > 0:06:58But, yes, one day at a time!
0:06:59 > 0:07:02And it really is one day at a time.
0:07:02 > 0:07:05Over the next four months, they'll somehow have to fit in three
0:07:05 > 0:07:08or four training sessions per week.
0:07:08 > 0:07:10It's a big commitment.
0:07:10 > 0:07:12And on top of the issues they share as a group,
0:07:12 > 0:07:15there are individual demands to contend with.
0:07:15 > 0:07:18Sally is the only working mum in the team, juggling the needs of
0:07:18 > 0:07:22her daughter Imogen with holding down a part-time job.
0:07:22 > 0:07:26She doesn't sleep brilliantly, many a night we're up.
0:07:26 > 0:07:29You then have to still get up to go to work or get up to get her
0:07:29 > 0:07:33to go to school and I'm still a mum to another child and
0:07:33 > 0:07:35he's just as important as she is.
0:07:36 > 0:07:38Christina is the only single mum.
0:07:38 > 0:07:40Dajon!
0:07:40 > 0:07:44There's nobody to off-load when Dajon's having a bad day,
0:07:44 > 0:07:46there's nobody to take over.
0:07:46 > 0:07:48Where do you want to go, by here?
0:07:48 > 0:07:52And Nicola is one of only two mums in the group who have two children
0:07:52 > 0:07:54with profound health issues -
0:07:54 > 0:07:57her youngest two children - Scott, 11, and Emily, nine.
0:07:57 > 0:08:00Both suffer from severe epileptic seizures.
0:08:00 > 0:08:03I'd be running into one bedroom because Emily would have a seizure
0:08:03 > 0:08:06and then I'd hear the other monitor going and I'd hear Scott
0:08:06 > 0:08:08having a seizure and you think, "Which one can I go to?"
0:08:08 > 0:08:10From that point of view,
0:08:10 > 0:08:12it's like living on a knife's edge all the time.
0:08:12 > 0:08:15Whilst the mums don't know how they will fit in their training
0:08:15 > 0:08:18programmes, they do know why they need to.
0:08:18 > 0:08:21I shouldn't be lifting her, but I do end up lifting her.
0:08:21 > 0:08:22I need to be fitter.
0:08:22 > 0:08:26I'm 45 years old and I need to get fitter than what I am
0:08:26 > 0:08:29for my future and for her future, as well.
0:08:29 > 0:08:31Where Dajon's so big,
0:08:31 > 0:08:35to try and hold him or calm him down, I'm thinking more of me now,
0:08:35 > 0:08:39as we're getting older, because I think I've got to last longer!
0:08:39 > 0:08:40To look after him.
0:08:42 > 0:08:46I want to be able to roll around with my kids and not feel out
0:08:46 > 0:08:50of breath, or bad back, or bad knees.
0:08:50 > 0:08:54I feel like a 60-year-old woman when I get up in the mornings and I'm 43.
0:08:56 > 0:08:59Mental stresses, physical strains,
0:08:59 > 0:09:02is there anything Alfie can do to help out? Are you OK?
0:09:02 > 0:09:06Hello, my lovely, are you all right? Well, he's got an interesting plan.
0:09:06 > 0:09:09Hello! Don't look so afraid!
0:09:09 > 0:09:14So, girls, apart from the training side, is life stressful?
0:09:14 > 0:09:17Yes! Yes! Yes.
0:09:17 > 0:09:21Because I hate being stressed and I try to keep as little of that
0:09:21 > 0:09:24in my life as possible because I find it really affects me.
0:09:24 > 0:09:28What I have maybe once a month, you lot have from the moment you
0:09:28 > 0:09:30wake up until the moment you go to bed. Yes.
0:09:30 > 0:09:34So today, I'm going to take you to a little place where hopefully
0:09:34 > 0:09:36you can find ways of de-stressing,
0:09:36 > 0:09:38so when the training gets ramped up,
0:09:38 > 0:09:42learn to deal with the stresses that could potentially be ahead of us.
0:09:42 > 0:09:45You up for giving it a try? I look forward to that. Yeah.
0:09:45 > 0:09:48Follow me, ladies. Hi-ho!
0:09:48 > 0:09:49# Hi-ho! #
0:09:49 > 0:09:50# Hi-ho, hi-ho!... #
0:09:50 > 0:09:53Come on, don't make me look like a fool on camera!
0:09:53 > 0:09:56Where on earth is Alfie leading his seven ladies?
0:09:56 > 0:09:59This doesn't look like an enchanted forest
0:09:59 > 0:10:01and he's not an obvious runaway princess.
0:10:02 > 0:10:03Come back to centre.
0:10:03 > 0:10:05All is revealed.
0:10:05 > 0:10:06And then the other side.
0:10:06 > 0:10:08It's a stretchy yoga session.
0:10:08 > 0:10:10From here, your right hand stays where it is,
0:10:10 > 0:10:13I'm going to turn up with the left and look up towards the ceiling.
0:10:13 > 0:10:16It's kind of a cross between twister training...
0:10:16 > 0:10:19Move your right hand across the body towards your left foot.
0:10:19 > 0:10:22..and the Spanish Inquisition.
0:10:22 > 0:10:26And your right hand, you grab the left foot, then we lower the
0:10:26 > 0:10:29left knee down towards the floor.
0:10:29 > 0:10:30It's a dream. Are you really there?
0:10:30 > 0:10:32Christina can see the benefits.
0:10:32 > 0:10:34Is this what I've got to do to get a bum like her?
0:10:36 > 0:10:39I'll do it, I'll come regular. Place them onto the forehead...
0:10:39 > 0:10:41But Cass is not so sure. Namaste.
0:10:41 > 0:10:44Rachel is not impressed.
0:10:44 > 0:10:46This is not me, I'm not in my comfort zone,
0:10:46 > 0:10:49totally out of my comfort zone, but I'm giving it a go, yes.
0:10:49 > 0:10:51But Nicola is. I love it.
0:10:51 > 0:10:53Even just the stretching is just...
0:10:53 > 0:10:58I can feel it, especially after our run yesterday, it feels good.
0:10:58 > 0:11:01And the proof is in who can pull off the party piece.
0:11:01 > 0:11:04You're going to rock yourself forwards so the chest comes over
0:11:04 > 0:11:08the hands and then you're going to try and take one foot off the floor.
0:11:08 > 0:11:12And then try and lean and take the other foot off.
0:11:13 > 0:11:16Yes! Yes! Yay!
0:11:17 > 0:11:18Right, I can honestly say
0:11:18 > 0:11:21I have never done that before in my life, I just blocked
0:11:21 > 0:11:24everything else out and I concentrated on me
0:11:24 > 0:11:25and me doing it.
0:11:25 > 0:11:27Cos that's what the exercise is all about -
0:11:27 > 0:11:29taking the time for ourselves.
0:11:29 > 0:11:32Now, invite me to a party so I can show everyone I can do it!
0:11:32 > 0:11:37You might have to invite Cass to that party, too.
0:11:37 > 0:11:39Whoo! Yes!
0:11:40 > 0:11:43On the whole, I'm really happy we've done that.
0:11:43 > 0:11:45A lot of the girls got a lot from it,
0:11:45 > 0:11:48but I think they're still constantly thinking of others, so there's still
0:11:48 > 0:11:52work to be done with them, but it's been a good exercise for us to do.
0:11:53 > 0:11:56So it's a fairy tale ending, then, Alfie.
0:11:58 > 0:11:59Magic.
0:12:04 > 0:12:06Meanwhile, over in nurse land,
0:12:06 > 0:12:10Zoe, Leigh and Sarah are just turning in from the night shift.
0:12:10 > 0:12:14After a 12-hour stint constantly on their feet,
0:12:14 > 0:12:17it's time to kick back and, on their way home,
0:12:17 > 0:12:20take in a two-hour punishment session down their local gym.
0:12:20 > 0:12:24Not content with the slow-build training plan given to them
0:12:24 > 0:12:28by Alfie and James, these hard-core carers have gone off-piste
0:12:28 > 0:12:32and appointed a personal trainer called Brendan. Six of them.
0:12:32 > 0:12:36Left foot forward. Brendan is an exacting taskmaster.
0:12:36 > 0:12:39It's HIIT training, so I'm trying to up their heart rate and bring it
0:12:39 > 0:12:41back down, try to get them a little bit fitter.
0:12:41 > 0:12:42Fitter's good.
0:12:42 > 0:12:44Gives you a break from your running,
0:12:44 > 0:12:47so it makes it more fun and it pushes us, as well.
0:12:47 > 0:12:49Fun is good, too.
0:12:49 > 0:12:51Always give them an extra round the lap for luck,
0:12:51 > 0:12:54push them that extra 10% every session.
0:12:54 > 0:12:56Lucky, pushy, 10% extra laps.
0:12:56 > 0:12:58Let's do it! My God! Come on,
0:12:58 > 0:13:01there's no, "I can't" in this game.
0:13:01 > 0:13:05Of course, there are downsides to all of this pumping and thumping.
0:13:05 > 0:13:07My legs are really burning.
0:13:07 > 0:13:10Just ask fellow nurses Jo and Michelle.
0:13:11 > 0:13:13The morning before the 5K,
0:13:13 > 0:13:16instead of burning their legs down the gym,
0:13:16 > 0:13:18they're hobbling to see the physio.
0:13:18 > 0:13:23Seems they've been a bit too "lucky pushy with their extra 10%" and
0:13:23 > 0:13:26now Michelle's calf's all sore and Jo's ankle looks like she's
0:13:26 > 0:13:28given it a whack with a sledgehammer.
0:13:28 > 0:13:32Expert physio Christine Green will get them up and running.
0:13:32 > 0:13:34The question is, how soon?
0:13:34 > 0:13:37When's the race, then? We have a 5K tomorrow.
0:13:37 > 0:13:40Oh, right - OK, fine. No pressure!
0:13:40 > 0:13:44I'm going to have to press quite firmly a minute. There? Yes.
0:13:44 > 0:13:45OK.
0:13:45 > 0:13:48So you've got a lovely big muscle here which is a heart shape
0:13:48 > 0:13:51and it's right in the belly of that muscle there.
0:13:52 > 0:13:54It's quite tight, actually. It is, yes.
0:13:54 > 0:13:56I think she's got a deep muscle strain,
0:13:56 > 0:13:59I think she's severed a few fibres of muscle, you know?
0:13:59 > 0:14:02So she's probably got some scar tissue in there as well and
0:14:02 > 0:14:04we need to just work it out.
0:14:04 > 0:14:09And Jo's ankle... It's like a golf ball on there now. Oh, love...
0:14:09 > 0:14:11You haven't turned over on this? No.
0:14:11 > 0:14:13So when is it painful, then?
0:14:13 > 0:14:15It's painful all up here.
0:14:16 > 0:14:19So, ligaments, tendons, soft tissue...?
0:14:19 > 0:14:21What's the damage, Christine?
0:14:21 > 0:14:23If you don't get any further with this, then an X-ray is
0:14:23 > 0:14:27important just to rule out any stress fractures more than anything.
0:14:27 > 0:14:29But what about tomorrow's 5K?
0:14:29 > 0:14:32Ideally, I wouldn't want her running tomorrow.
0:14:32 > 0:14:35But I think a walk around 5K is OK.
0:14:35 > 0:14:38All right? Yeah. And Michelle?
0:14:38 > 0:14:41It's not ideal for you to go running, but your body will
0:14:41 > 0:14:45tell you that, so you just get round the best you can, yeah? OK.
0:14:45 > 0:14:48OK, is that a deal? It's a deal!
0:14:48 > 0:14:51Phew. A lucky escape for those two.
0:14:51 > 0:14:52And the moral of this tale,
0:14:52 > 0:14:57training to run a half marathon is quite literally one step at a time.
0:14:59 > 0:15:03Meanwhile, in another galaxy entirely, the nail bar girls
0:15:03 > 0:15:06have adopted a rather unconventional warm-up routine.
0:15:06 > 0:15:10Right, so we're having our cheeky fag before we go out for our run.
0:15:10 > 0:15:11Makes us stronger!
0:15:13 > 0:15:17No, it really doesn't! It does, it's good for your lungs!
0:15:17 > 0:15:19Sorry, what was the name of your doctor, Betsan?
0:15:19 > 0:15:21Bye!
0:15:23 > 0:15:26In fairness to the filers, they've been training hard,
0:15:26 > 0:15:29stunned by Alfie's lack of faith in them.
0:15:29 > 0:15:32It pains me to say, but I can't see them doing it.
0:15:32 > 0:15:35They've been pounding the streets, the woods and the river banks
0:15:35 > 0:15:39of Haverfordwest in order to get racing fit for the 5K.
0:15:39 > 0:15:43In fact, some of them have put in some extra-special preparation.
0:15:43 > 0:15:45So, last night I went for my Botox,
0:15:45 > 0:15:49so I've had it all through the top of my forehead and in my
0:15:49 > 0:15:51frown and a little bit round my eyes, so at the minute,
0:15:51 > 0:15:54I've still got movement, but it should be ready
0:15:54 > 0:15:56when we do the 5K run,
0:15:56 > 0:15:59I'll have a nice plastic fantastic forehead!
0:15:59 > 0:16:01No lines when I'm running!
0:16:01 > 0:16:05You must be the first person to prepare for a 5K by having Botox.
0:16:05 > 0:16:07Surely not? No!
0:16:07 > 0:16:10Surely? There's bound to be others that have done that.
0:16:10 > 0:16:12Indeed there are - Betsan.
0:16:12 > 0:16:14Her doctor, yes, him again,
0:16:14 > 0:16:18has allegedly told her Botox makes you run faster.
0:16:18 > 0:16:20Because the muscles are frozen,
0:16:20 > 0:16:22so I'm using less muscles,
0:16:22 > 0:16:24that's what my doctor said.
0:16:24 > 0:16:26I'm using less muscles,
0:16:26 > 0:16:30so I'm not going to sweat as much and...
0:16:30 > 0:16:33More power for the rest of my muscles to move.
0:16:33 > 0:16:37OK, well... Alfie might let the Botox by,
0:16:37 > 0:16:39but not the smoking. Sorry, Alfie.
0:16:41 > 0:16:45As I said before, we're the fallen angels. So...
0:16:46 > 0:16:50Try taming us will be like trying to tame lion...
0:16:50 > 0:16:51or five.
0:16:51 > 0:16:55Well, that's just a risk Alfie is going to have to run,
0:16:55 > 0:16:59because he's just arrived in Haverfordwest on serious business.
0:16:59 > 0:17:02The girls' Botox might be smoking, but that doesn't mean they can.
0:17:02 > 0:17:07And back at the nail bar, he's arranged an intervention.
0:17:07 > 0:17:08Alison John from Stop Smoking Wales
0:17:08 > 0:17:12is here to help stub out the bad habits.
0:17:12 > 0:17:15It's payback time!
0:17:16 > 0:17:19Right, we've got some really good runners in here,
0:17:19 > 0:17:22but I think that something is still stopping you,
0:17:22 > 0:17:25three in particular, reaching your potential.
0:17:25 > 0:17:29I think we all know what that is, so we've brought Alison in to give
0:17:29 > 0:17:34you some facts on how the smoking is affecting your performances.
0:17:34 > 0:17:36We don't expect you to quit straightaway.
0:17:36 > 0:17:39I wouldn't say to you, "Oh, you've got to give up today",
0:17:39 > 0:17:42we would say, "Right, plan in the next two weeks to give up smoking".
0:17:42 > 0:17:45Do you want to give up? Not really.
0:17:45 > 0:17:47The thing is, what I find mental,
0:17:47 > 0:17:51you're so motivated by getting fit and getting healthy and doing
0:17:51 > 0:17:55this half marathon, but also changing your lifestyle, yet the one
0:17:55 > 0:17:57thing holding you back, you haven't got the motivation to cut it.
0:17:57 > 0:18:00I've seen you, and I'm looking at you like that, and you've got
0:18:00 > 0:18:02your head down, you're not even looking or listening to her. I am!
0:18:02 > 0:18:04You're not, Bet... I am listening.
0:18:04 > 0:18:06If I was talking about running and training,
0:18:06 > 0:18:07talking about motivating,
0:18:07 > 0:18:10you'd have your eyes on me, you'd be like that, nodding,
0:18:10 > 0:18:14looking at the girls, going, "Come on, girls, we can do this together",
0:18:14 > 0:18:16but you've got to be motivated to want to do it.
0:18:16 > 0:18:18From what I know of you lot now,
0:18:18 > 0:18:20you're sitting here and just paying lip service, basically.
0:18:20 > 0:18:23We know that it's bad for us, don't we?
0:18:23 > 0:18:25But we enjoy having that cigarette.
0:18:25 > 0:18:27We want to get that out of our heads, don't we? Yes.
0:18:27 > 0:18:30But also, I think you've got to WANT to give up, like you want to
0:18:30 > 0:18:33win the friggin' half marathon, you want to run a time.
0:18:33 > 0:18:37OK, time these nail bar girls faced the unvarnished truth.
0:18:39 > 0:18:43Your lungs, after a year, when you smoke 20 a day, OK?
0:18:43 > 0:18:46Eurgh, what is it?
0:18:46 > 0:18:48It's a jar of tar, we call it.
0:18:49 > 0:18:51Then there's the carbon monoxide,
0:18:51 > 0:18:55the deadly gas you draw into your lungs with every drag.
0:18:55 > 0:18:58How much has Betsan got stored up in her bloodstream?
0:18:59 > 0:19:03What is it? It's 33. Normal is anything up to 10.
0:19:03 > 0:19:05So what does that equate to?
0:19:05 > 0:19:06It's a poisonous gas,
0:19:06 > 0:19:09so that's what causes all the problems with circulation,
0:19:09 > 0:19:12that's what starves your heart of oxygen, do you know what I mean?
0:19:12 > 0:19:15Carbon monoxide is replacing the oxygen, really,
0:19:15 > 0:19:18so your body is not getting enough oxygen.
0:19:18 > 0:19:1933.
0:19:19 > 0:19:21HE WHISTLES
0:19:21 > 0:19:24Kat scores a reasonable 14.
0:19:24 > 0:19:25That's fine.
0:19:25 > 0:19:29But Charlotte is up there with Betsan on 33.
0:19:30 > 0:19:33So, is this the wake-up call they need?
0:19:33 > 0:19:36And what of Alfie's lifestyle philosophy
0:19:36 > 0:19:38of "everything in moderation"?
0:19:38 > 0:19:40To me, everything in moderation is a drink when you're out
0:19:40 > 0:19:42enjoying yourself, a piece of cake
0:19:42 > 0:19:45when you've trained hard to earn it, a bit of chocolate,
0:19:45 > 0:19:47a Chinese with your family.
0:19:47 > 0:19:50Not something that is killing you.
0:19:50 > 0:19:53I want to give up and I've tried previously,
0:19:53 > 0:19:56but I don't want to at this moment in time.
0:19:56 > 0:19:58So that's my issue, I've got to get my head round it and think
0:19:58 > 0:20:01enough is enough, because when is going to be the day?
0:20:01 > 0:20:03It's just going to go on and on, so realistically,
0:20:03 > 0:20:06I need to get a grip and think, yes, this is it.
0:20:06 > 0:20:09At the moment, I'm sort of quite young and quite healthy,
0:20:09 > 0:20:12but it's not going to be long until it's taken over me
0:20:12 > 0:20:15and then really affecting my health,
0:20:15 > 0:20:19so I really don't want that to happen and need to stop.
0:20:19 > 0:20:22I've done it before, but then again, I've given up and then I've
0:20:22 > 0:20:27got into it again, so this time, that's it, isn't it? Yeah.
0:20:27 > 0:20:29I care about these people,
0:20:29 > 0:20:32so everything in moderation that is not harmful to your life.
0:20:34 > 0:20:35There's a difference.
0:20:36 > 0:20:39But are the girls ready to make that difference?
0:20:39 > 0:20:41Only time will tell.
0:20:43 > 0:20:47It's Saturday, 16 July, 2016 -
0:20:47 > 0:20:49Blackweir, Cardiff.
0:20:50 > 0:20:54The Angels are about to line up with over 300 other runners for
0:20:54 > 0:20:57their first ever 5km trial.
0:20:59 > 0:21:00Just four weeks ago,
0:21:00 > 0:21:03most of these ladies got breathless running a bath.
0:21:03 > 0:21:08Now, they're about to attempt to run 3.1 miles
0:21:08 > 0:21:11and stomachs are definitely churning.
0:21:11 > 0:21:13Hello, girls!
0:21:13 > 0:21:15The day has arrived.
0:21:15 > 0:21:17How are you all feeling? Nervous. Yeah?
0:21:17 > 0:21:21I feel I'm putting too much pressure on myself, that's the problem. Don't put pressure on yourself.
0:21:21 > 0:21:25I'm thinking, "Oh, my word, all these people will run past me and I'm going to come in last"
0:21:25 > 0:21:28and I'm putting pressure on myself. It's fine. It doesn't matter.
0:21:28 > 0:21:30Listen to your team now, that's why we've got teams.
0:21:30 > 0:21:33Added to the nerves and fears are the niggling injuries.
0:21:33 > 0:21:36There's nurse Jo's ankle. So, are you actually going to do it today?
0:21:36 > 0:21:39I'm going to try it and see how it goes. Have you been to see a physio?
0:21:39 > 0:21:42Yes. What did the physio say? Not to run it!
0:21:43 > 0:21:46You are a nurse, yes?! Is that right?
0:21:46 > 0:21:49So Alfie's got a nurse ignoring medical advice
0:21:49 > 0:21:53and as they make their way to the start line, he also notices
0:21:53 > 0:21:55nail bar Angel Kat is limping.
0:21:55 > 0:21:58Right, could I have the nail bar girls, a minute?
0:21:58 > 0:22:01Come over here a minute. Time to put on the captain's armband.
0:22:01 > 0:22:03Girls, I'm making an executive decision.
0:22:03 > 0:22:06I'm going to pull Kathryn out, I know she wants to do it,
0:22:06 > 0:22:09but her ankle is too sore, right?
0:22:09 > 0:22:12The objective of this is to get you to the finish line of the
0:22:12 > 0:22:17half marathon, not the start line of the 5K. Right? Don't cry.
0:22:17 > 0:22:19So, I'm going to pull her out.
0:22:21 > 0:22:23I know you're right in what you're saying. OK.
0:22:23 > 0:22:26So, what have you done exactly, cos I can see you're limping?
0:22:26 > 0:22:31I ran 6 miles, but at the end of it, there was one more little hill,
0:22:31 > 0:22:35so I felt it pulling in my foot, around here and coming up
0:22:35 > 0:22:38and I didn't want to stop, so I kept going. OK. It's all swollen.
0:22:38 > 0:22:42OK. So we can learn from that, can't we? Yeah? Yes, stop.
0:22:42 > 0:22:43Yes, stop if it hurts.
0:22:43 > 0:22:45Yeah.
0:22:46 > 0:22:50One Angel down, but the race goes on.
0:22:50 > 0:22:53A month ago, every Angel struggled to get around
0:22:53 > 0:22:56a 200m indoor sports track.
0:22:56 > 0:23:0028 days later, they are aiming to cover 25 times that distance -
0:23:00 > 0:23:02enormous strides,
0:23:02 > 0:23:05but will it prove a step too far?
0:23:07 > 0:23:11Well, after 1km, the Angels are already feeling the burn.
0:23:11 > 0:23:14I've got a stitch! Some of it self-inflicted.
0:23:14 > 0:23:16Flagging a little bit.
0:23:16 > 0:23:18The booze from last night is starting to come out now.
0:23:18 > 0:23:23Some of it injury related. How's your calf, Mich? Sore. Sore?
0:23:23 > 0:23:26Right, stop. You've got to stop.
0:23:27 > 0:23:30Stop, Mich - walk back to the start line.
0:23:30 > 0:23:34Reluctantly, nurse Michelle limps back towards the start line,
0:23:34 > 0:23:38where already one forlorn figure is looking longingly into the distance.
0:23:38 > 0:23:40It's horrible, isn't it? It's gutting.
0:23:40 > 0:23:42I've been training really hard, as well.
0:23:44 > 0:23:46But it's not the half marathon, is it? So it makes sense.
0:23:46 > 0:23:49Sadly, Kat's feeling fraught,
0:23:49 > 0:23:50but thanks to the Botox,
0:23:50 > 0:23:52she's convinced she's hiding it well.
0:23:52 > 0:23:56I can't frown now, look. This is me, isn't it, upset. I try and frown...
0:23:58 > 0:24:01And I'm looking surprised! I just looked surprised!
0:24:02 > 0:24:05So I suppose that's one thing, isn't it? The Botox has kicked in.
0:24:05 > 0:24:08I should have put Botox on my foot before I ran!
0:24:08 > 0:24:09That would have worked!
0:24:11 > 0:24:13Ahh. Gutted.
0:24:13 > 0:24:17Meanwhile, back on the track, as they reach the 3K point,
0:24:17 > 0:24:20some of the Angels are cooking on gas...
0:24:20 > 0:24:22Nearly there! Feeling strong!
0:24:22 > 0:24:25..whilst others might need a couple more tokens for the meter.
0:24:25 > 0:24:28This is hard work. Bloody hard work.
0:24:28 > 0:24:31All right, girls? Still got a pulse?
0:24:31 > 0:24:33Still breathing? Just about.
0:24:33 > 0:24:35Good girls. How're you feeling now?
0:24:35 > 0:24:36Horrendous.
0:24:37 > 0:24:38Got to keep going.
0:24:38 > 0:24:41But all of them, including nurse Jo and her dodgy ankle,
0:24:41 > 0:24:45and mum Hayley, who is far from last, keep pushing on.
0:24:45 > 0:24:49In fact, some unlikely Angels appeared to be enjoying themselves.
0:24:49 > 0:24:52# Informer, you know say I'm gonna blame
0:24:52 > 0:24:55# A licky boom-boom down... # ALFIE LAUGHS
0:24:55 > 0:24:57Go on! Down at the finish,
0:24:57 > 0:25:00injury-hit Kat and Michelle welcome the first Angel home -
0:25:00 > 0:25:02nurse Zoe.
0:25:02 > 0:25:06OK? It's just emotional, isn't it?
0:25:06 > 0:25:07Come on, Sarah!
0:25:07 > 0:25:10She's quickly followed by fellow nurse Sarah.
0:25:10 > 0:25:11Go on, Sal!
0:25:11 > 0:25:13And then Ty Gwyn mum, Sally.
0:25:13 > 0:25:17Fuelled by song and last night's sangria,
0:25:17 > 0:25:19nail girls Betsan and Charlotte are next to finish,
0:25:19 > 0:25:21but not without fellow filer Kat.
0:25:21 > 0:25:25I think I might pass out in a minute. Betsan enjoyed it.
0:25:25 > 0:25:28Cured the hangover. I don't think I did as much.
0:25:28 > 0:25:33Go, go, go! Mums Liz and Nicola Usain-Bolt their last 100.
0:25:34 > 0:25:38I never stopped once and I'm chuffed with that. I never stopped once.
0:25:38 > 0:25:40Nurse Jo and her ankle limp over the line.
0:25:40 > 0:25:43I was really disheartened yesterday coming out from the physio
0:25:43 > 0:25:46and I thought, well, I'll see what my body says.
0:25:46 > 0:25:50If I'm OK going, I'll carry on going, and I was, so...
0:25:50 > 0:25:53Mum Rachel is next. It was hard.
0:25:53 > 0:25:56I'm still struggling, but I'm pleased with myself,
0:25:56 > 0:25:58really pleased, so I've got to keep going on.
0:25:58 > 0:26:00Go on, Christina! Are you chuffed with that, though?
0:26:00 > 0:26:02I am, yes, in my mind.
0:26:02 > 0:26:04See, you kept telling yourself you couldn't do it.
0:26:04 > 0:26:06Mum Hayley comes homing in.
0:26:06 > 0:26:09How do you feel? Knackered!
0:26:09 > 0:26:10As does Angela.
0:26:10 > 0:26:13And last, but not least, come Leigh and Lisa.
0:26:13 > 0:26:16And Lisa is very harsh about her own performance.
0:26:16 > 0:26:20No, I'm not proud of myself at the minute, I've got to be honest.
0:26:20 > 0:26:21I'm disgusted with myself.
0:26:21 > 0:26:24Why are you disgusted?
0:26:24 > 0:26:26Oh. Why?
0:26:27 > 0:26:31You did absolutely fantastic! I'm so unfit. Hey! You were brilliant!
0:26:31 > 0:26:34She feels disappointed in herself and she shouldn't.
0:26:34 > 0:26:36She's amazing. Yeah!
0:26:36 > 0:26:39You've just run round a 5K!
0:26:39 > 0:26:40When have you ever done that?
0:26:40 > 0:26:42We were saying going round, right,
0:26:42 > 0:26:44she was saying she was feeling unfit
0:26:44 > 0:26:47but she ran 2K without stopping.
0:26:47 > 0:26:49I went, "Why are you being so negative,
0:26:49 > 0:26:52"because four weeks ago..." How far could you run four weeks ago?
0:26:52 > 0:26:56Not even a minute. Not even a minute. And she's run 2K.
0:26:57 > 0:26:59That's amazing. It's just really hard, isn't it?
0:26:59 > 0:27:02It is hard, everyone found it hard.
0:27:02 > 0:27:04It's worth it to have a snog off Alfie!
0:27:04 > 0:27:08Ah, you can have snog from me any day, my lovely!
0:27:08 > 0:27:10I am so, so proud of you all.
0:27:10 > 0:27:12I genuinely am. When I ran round that park with you today,
0:27:12 > 0:27:15and people were calling out your names,
0:27:15 > 0:27:18and I was watching your faces and honestly, what this means to me...
0:27:18 > 0:27:23It's so much, so thank you for all your effort in the last couple of weeks. I'm about to cry!
0:27:23 > 0:27:25I know, I'm terrible.
0:27:25 > 0:27:28It's only because I just look at you all and you're beaming,
0:27:28 > 0:27:30every single one of you is smiling.
0:27:30 > 0:27:34You've just run 5K. Four weeks ago, the thought of running 5K,
0:27:34 > 0:27:36you were dreading. It's going to get harder.
0:27:36 > 0:27:39But the smiles will get bigger.
0:27:39 > 0:27:43The harder it gets, the bigger the smiles get. Right?
0:27:43 > 0:27:46Seriously, thank you. Thank you, Alfie. Thank you.
0:27:46 > 0:27:48Cheers, Alfie's Angels!
0:27:48 > 0:27:51The Angels enjoy a well-earned aperitif,
0:27:51 > 0:27:54but away from the festivities, Alfie's got issues.
0:27:54 > 0:27:57I wanted to say it as a group, but I didn't want to wipe the smiles
0:27:57 > 0:27:59off their faces, because they're so happy right now.
0:27:59 > 0:28:00I've a lot of concerns.
0:28:00 > 0:28:04Concerns with the injuries and concerns that they feel like
0:28:04 > 0:28:06if they don't do something, they're falling behind.
0:28:06 > 0:28:09That's all come from a lot of girls getting demotivated by
0:28:09 > 0:28:12speaking to other girls who are running further than they are.
0:28:12 > 0:28:15I'm trying to reiterate to them constantly that it's not
0:28:15 > 0:28:18who's the fastest and it's not who can run the furthest,
0:28:18 > 0:28:21it's about who can finish, so there are a few concerns I need to
0:28:21 > 0:28:23deal with, but today is not the day for that.
0:28:23 > 0:28:25Today is for smiles and celebrating
0:28:25 > 0:28:28the achievement of what they've just done.
0:28:28 > 0:28:30CHEERING
0:28:31 > 0:28:33Next time, on Alfie's Angels...
0:28:33 > 0:28:37The fracture is straight through the bone.
0:28:37 > 0:28:40Nurse Jo gets the break no runner wants.
0:28:41 > 0:28:45Alfie invites the ladies to a relaxing R mud spa.
0:28:46 > 0:28:50And all 100 Angels invade Cardiff Castle.