Wow cold day today, snowing here in UK< and a very icy cold wind to go withit!

did 25 mins pretty hard on the xtrainer!  

start at Gym, out hoggs hill, along barracks, out to sand dunes over by crosby beach nice and sheltered did long run, I usually do With P Howells, the one past the iron men, thru blundellsands and crosby, thornton and by-pass.   1hr 20 mins 

11 miles, in total good run, but cold and windy, and snowing.

Step ups, 15 mins! in night, and 1hr stretching.

Slept well last night, hurray at last, but we will see.... 

OMG no sleep, I need sleep very tired now!

didnt run today, but did 25mins xtrainer and 15mins step ups wanted to run but no time, and then in the night it was too icy, didnt want to risk it!

went to see physio, and now I am even more tired, bit of a niggle in hammy, it was soon ironed out, didnt even now it was sore, till physio seen to it!

Sore throat still, need some sleep.  

11, miles in total.

did 5 miles at long run pace, sort of, 7.15-7.30 pace, over sand dunes, along me Paul Howells Route, back to front.  hoggs hill, barracks, along barracks to hightown crosby sanddunes, paths past iron men, then through blundellsands, past school, over to main roundabout in before crosby, along past lidel, and down thru ince, by-pass back to gym.

 so picked pace up after 5 miles slowly, to 6.40 6.45 pace, for 1 mile

to mile 7   5mins 34 secs

to mile 8  6mins 28

to mile 9  6 mins 31 secs

to mile 10 6 mins 29 secs

had to stop just after mile 10 to cross a road off the by-pass,  45 secs stop

last mile 11 6mins 15 secs

total time 1hr 14 mins for 11 miles, not bad as it is hilly in place's but very flat mostly, and with slow miles for the start, shows you can pick the pace up for a race if you start conservative which isnt something I do in races.  

all in all a really good session, tempo run.  Cold damp and slight cold breeze, but good sunny day.

slept ok, but not great, got 7 hours of broken sleep, really broken!

 Reward for today is not cooking, and going the chippy for the 1st time in over 6 months! I DIDNT enjoy it as much as I thought though!  and I opted for egg fried rice, thought it was healthier, and nicked some chips!

So easy day tomorrow, and I have at last had the go ahead from my coach tonight saying I can start doing 1 mile reps on Sat, easy day Sunday, then 1mile reps on Monday.  I know what your all going to say, bit close for similar sessions, but and this is a big but, ( not mine, well maybe lol)   I am only doing 3 x 1mile on Sat @ 6 min pace and no faster, with as much recovery as I want, make sure my legs are deffo ok. then Monday its 4 x 1 mile with 3 min recovery at hopefuly 5.40 pace or thereabouts. 

still not got round to weighing myself, another couple of weeks of decent mileage and I might venture on to the scales, I went through a phase early last year of weighing myself twice a day, and being obsessive, OCD is my middle name, I have to be obsessive over something, when I was pregnant as I couldnt train properly it was cleaning, omg I cleaned the whole house at least once every day, and washed bedsheets like every other day! funny now, as I am so into my training which has overtaken my life, I just dont have time to obsess about the house at all, its more oh Ill do it tomorrow, get round to it, later!

anyways enough rambling today hey! 

Oh dear, I have a sore throat, so kept in the gym today rather than provoking it in the cold air, as it's gone cold over here.

 sleep still not enough, broken and apparently I was talking again, My son woke me this time, he thought I was on my mobile at 4am ! Nope I just talk in my sleep, I run in my sleep as well, never forget the time My mum and dad moved my bed away from the wall because I kept kicking the wall, and when we went away in the caravan, they used to go mad when I used to kick the wall.  

Did 1 hr on xtrainer with some intervals thrown in as I was bored!

went on treadmill, bad idea I thinks, its in kmper hour, not mph, so I struggle with it sometimes, forget how fast I am going and get carried away.

went out to do 10k, but worked up to a few fast 1km's I always do this on the treadmill!

so I stuck in three fast 1kms at fastest the damn thing would go, 16kmh, so thats 10mph, working out at 1 gradient 6 min mile pace! I took rests of 0.5 km at 11 kmh, which was good. Not really a hard work out, but it broke up the monotonous work on the treadmill.

1hr on treadmill. 

did 11.5 k which is approx 7 miles

Step ups, worked at this with light weights in each hand, 10 mins.  

5 mins easy on xtrainer for warm down,  

 so 2hrs 15 mins of workout, with abs etc, 2hrs 30 mins. Now I know why I love the outdoors, even in the cold. 

I will be doing my mile repeats outside, no way I could do this on the treadmill I just get to fed up! and they dont have air con on, i know its cold outside but it aint cold in our gym, they have the heating on, and with no air movement on the treadmill you easily overheat!

wouldnt mind they have air con, but they just dont have it on, why cost cutting, so the PT's say!

Hi, well, recovered of sorts, still coughing and sore throat, but rested nearly all weekend, except for footy watching on a cold pitch!

 Had a lovely sleep at last 9 hours, yay.

So I warmed up on the xtrainer 10 good mins.

4miles easy running, just under 8 mins pace, through Sand dunes, along beach and through woodland paths.

4 x 1 mile!  3 mins jogging recovery, straight into the jog no rest.

Wehay! 13 easy miles.

Gym, did 5 mins warm up on xtrainer, so couldnt be bothered staying in the gym any longer.

Only had time for 9 miles this afternoon, and then finnished on the xtrainer 25mins boring.

9 miles, easy run as did session yesterday, approx 7.30-7.45 maybe a few miles at 8 min pace.

Gym-hoggs hill-hightown - over bridge- old hightown- wrights fields very boggy- wrights farm very muddy- little crosby- back of jimmy wrights farm- by-pass! 

 1hr 5 mins 

4 miles in the night at 8 min pace feeling very tired!  whilst my son was footy training.

sleep was good last night finally again a good nights sleep, feel so much better, still got sore throat but feeling better. 

Done loads today, 

1hr 15 mins on xtrainer doing intervals.

10 mins step ups with weights.

1hour swimming, 103 lengths in a 25 metre pool.

on my way out for a 7 mile run now  should be an easy one so 1hour at least.

Its raining and horribly dark, but thats running in the night hey!

thats 3 hours of training today, yay!

Sleep fantastic, slept like a log, while I think I did! LOL

Well, bit sore today my legs. and Tired.

25 mins easy xtrainer to get a good warm up.

13miles easy, route- hoggs hill- barracks-barracks to hightown beach- hightown sand dunes- to crosby sanddunes- (Different today) onto crosby beach run along the beach  

- to crosby baths- up into crosby over bridge- mini by-pass- to thornton- by-pass- gym.

So 1hr 31 mins, not great, cold very cold, tried to snow a few times, and windy on the out and up the beach was windy and soft sand, averaged mostly 7.45, but picked the pace up on the way back to 7.30 /7.00, even put a bit of an effort in 6.30 but not over a mile, as this was to be an easy run.

25 mins on xtrainer.

10 mins step up's with weights.

2.5 hours training for today.

see how I am, should be doing a session tomorrow, but I am aching today, not my calves my hips, hamstrings, and just all over, good sleep should sort it out.

slept last night not great, looks like my son suffers from nightmares, deffo got that from me! lol. 

What a nice day here, cool crisp hardly  a breeze and the sun is out.

slept like a log not, well nearly! Ok once I got to sleep.

2 miles warm up jogging on soft grass

intervals of 1 mile on road with 3 min recovery of jogging or fast walking.

•  5.40   3min recovery
• 5.47   ""
• 5.43   ""
• 5.40   ""

and 2 miles warm down.  didnt do much more, as I had an app to see my physio for sports massage straight after!

Nice set of intervals, I am made up with these and not feeling too bad either. 

active recovery, did a walk.

Not been very well over weekend, tummy bug, so not really been too well today, so keeping it really easy.  6miles easy, was easy pace, but felt bit hard.

Should be doing, 3mile warm up, 4miles of 1 mile intervals, and 2 mile warm down. 

Not sure yet, still not 100% tummy still a bit sore, but made it into work, so I am not really ill, just not 100%

weather looks dull no wind, so would be a good day for intervals.

Ok night running again! half term off school, so no option at the moment, and no gym work as they dont let kids in the gyms in the uk well most gyms.

1- 5.40 mins,   3.mins recovery jog

2 - 5.31 mins 3 mins recovery jog

3 - 5.37 mins   3 mins recovery jog

4 - 5.50 mins  this was slow, had to slow down to cross the road, how frustrating, but still a really good session. felt fresh today, so its a good sign, might be the fact I am not doing any gym work not sure.

good sleep again this is so much better. 

Tired today, really tired, and I am not doing any extra training just running, not quite sure why I am so tired.

Easy cycle with my son and his friend 45 mins.

1.01 hrs run, really easy.

night running again.  8 miles really easy.  

well needed recovery day, went physio, got a slighly weak hammy, so she worked on it loads.

Absolutley knackered today, had an early night, really needed it. 

done session today.

 3.5 mile warm up.

0.5 mile reps, with 2.30/3.00 min recovery.

loop over horse bridleway (deep wood chippings), muddy in places, soft grass, and some sand.  Note for me, near the man mad lake>

. 2.43    2.43     2.49  2.47  3.00   2.50

 Found this session hard with being off road, normally do sessions on road.

but good session.   jog recoveries made up for another 0.5 mile.

then run back,  4 mile run back 

Long run, went out easy, picked the pace up without realising it, felt really good.

1hr 49 mins, which is fantastic for 14.5 miles. so made up with this, although a little quick for the type of session it should have been slower, I may pay for this in the coming sessions this week.

Sleeping ok, and resting

Am. I am off work this week, so I am going to pick the mileage up, alot!

9 Miles easy.  1hr 15 mins, so took it really easy after yesterdays long run.

25 mins on xtrainer, and session with physio.

am. 25 mins on xtrainer, 5 mins step ups.

4 miles really easy, 8 min pace. 32mins 32 secs.

 Had a 45 min nap. or more like eyes closed resting but not sleeping, kept thinking of the hard session this afternoon.

PM>

Session, 4 x 1mile with 3 mins recovery. 

2mile warm up.

1. 5 mins 45 secs. head breaze!

2. 5 mins 38 secs, felt good.

3. 5 mins 45 secs this was hard, didnt realise how fast I was going.

4. 5 mins 33 secs, again hard felt this one.

2 mile warm down.  Vibrogym for massage! really very tired now,

Made up this is done with now, but it will soon be thursday for my next session, I am tired and its only day2 of my week. gotta keep my spirits up as I was really looking forward to a solid training week.

Horrible weather this morning, cold, and wet!

1hour on xtrainer, last 20 mins hard.

out for a longish easy run, but the wind was cold, and along the sea for approx 4 miles, there was a sea mist and spray, so I got soaked, then the wind on the way back was chilly, so not an enjoyable run. but I enjoyed it a bit.

1hr 31 mins, home for a hot bath, cos I was so cold.

Nap 1 hour, after I ate, and going to run tonight with hubby on bike, so got the afternoon, for stretching and some vibrogym work.

hoping to do at least 4 maybe 5 miles tonight easy. 

well did 6 miles tonight, was hard at first, as a bit stiff, but once warmed up I was fine, going along at 7.15/7.30 pace, then got the dreaded tummy rumbles, dont think I have had this before on such a short run, usually just for long 18 plus mile runs.  Maybe I am pushing my luck on the mileage.  any ways, took it really easy on the last mile.

time for sleep monte I am knackered! LOL  

okay, another good nights sleep.

45 mins on xtrainer.

10 mins step ups.

1hr 32 mins running covered 10 miles easy run, all off road, pine woods, hilly and lots of sanddunes.  Really enjoyed this off road run, although I was so tired my legs nothing else, they just felt empty.

Physio for 1 hour, feel better now, thank god.  As I forgot Pancake day last Tuesday, I took my son for a special treat, and even treated myself, to a choc nutella Crepe, at the local creperie! bit naughty but very nice!

;-) 

Well, no gym today, session day!

3 mile warm up through sand dunes and trails, to man made lake.

0.5 mile reps off road, part sand, mud, wood chippings and soft grass.  cool but very windy.

just so happens a lovely head wind on the long straight. 

1. 3.10       

2.  3.08

3.  3.06

4.  3.09

5.   3.02

6  3.03

7 3.02

I did one more than last week. all with 3 mins jog recovery, much needed.

then a tempo style run on the way home, with half mile warm down.

2.5 miles  with wind, felt good, not really a fast tempo run but after a session felt fast enough.  approx 7 min pace.  so off marathon pace.

Feeling tired, but ok, It took a couple of half mile reps to wake up and get into it, but that will be the mileage from this week.  didnt sleep much last night, approx 7hrs very broken.