7.6 miles easy recovery run............. Id say grandma pace but hey it was sandy beach trails and sandy dune time so the effort was there not the pace !

Spring is coming I can feel it, I love spring my favorite time of year...... 3 bunnies were seen and they did not have evil red eyes Burt and Walter they looked pretty cute Bunnies ;) 

I have not done 6miles yet but I was supposed to get up real early..... alarm went off at 6 am well it was still dark so no way I was leaving my bed and I didnt sleep at all well last night huh...

So on getting up at 7.45am I checked my resting h/r and blood pressure as I was light headed yesterday ha ha lol omg my blood pressure is in hyptension 98/54   so thats 98 systolic and 54 diastolic ouch bit too low really which isnt good and my resting hear rate has risen 46bpm usually under 40 at least !  maybe I am still ill from the tummy bug not sure.

Anyway its gonna be another easy run today, I am also seeing my phsyio early at 1.30pm so I wont fit a run in till tonight, after the physio is a meeting with my coach for 3pm whom I spent an hour on the phone with yesterday afternoon after my run..... 

So Have a nice day everyone as its nearly Spring and happy days :-) 

and to make everyone british person hungry heres a fav food of mine the Great British Bacon Butty

10 mins xtrainer warm up 

2.5 miles easy run warm up

5:58,  cross wind,

6.01 head on wind,

5:59,

6.02 very windy,

6:00, bit windy 

5:57 

All with 3.30-4 mins jogging recovery run for approx 0.25 miles each totalling 1.25 miles

easy run back through the woods and trails for 4.80 miles 

I did fuel for this session as I bonked last week and as I am only doing 2 sessions a week well I dont want to be bonking its got to be quality quality quality :)

It was kinda windy today I was not at all impressed and I had a bad night last night probably about 4 maybe 5 hours of sleep so I was pretty impressed with my mile reps, hoping next week will be the breakthrough in sub 6 min miles :-O

I am happy though I had a coffee yesterday afternoon with my coach and covered allot of the training and stuff, mental aspect of my running too, I felt allot happier but slightly drained from it all, He has allot of information to tell ha ha (talks allot) also covered the plan for the Liverpool Half marathon, the idea is to go out at Marathon pace 6.45/6.50 pace for 9 miles then pick the pace up as much as I can to the end hoping for maybe

6.20/6.30 pace in the pick up, apparently if I can do that I will prob still do a 1hr 28 half and my coach then thinks I will be ready for a sub 3hr marathon......woooooooohooooo

so its get through another couple of weeks like I say I dropped my mileage a bit this week as I will be doing 4 full weeks before another easy week and that easy week will fall right infront of the half marathon....... Burt Walter no bunnies today it was actually kinda cold but a nice run day just the right temp for me I dont like the heat :-) 

I definitely think I am anaemic with the low blood pressure.... feeling drained and a bit washed out too.... So I started some iron water supplement that I have used before its really good and gets quick into your system

http://www.nelsonsnaturalworld.com/en-gb/uk/our-brands/spatone/

I highly recommend it, I eat pretty healthy too lots of dark greens and salads and veg but obviously the mileage and training is taking its toll.  

xtrainer 10 mins warm up  

11.5 miles easy running but felt bouncy good, hope I feel like this for the 22 on Sunday I am going to do...... madness I was holding back most of the run should have really split it into a double run but hey ho I started running and the stress started to leave my mind and body so I kept running and running till well I felt good again and it worked :-)

3 bunny rabbits very cute no red eyes and didnt bite me.

A car mounted the pavement on a main road and nearly knocked me over, then they carried on driving in front of me and stopped and the passenger went to open the car door out on me, well I tapped my head quite harshly saying a few choice words then adrenaline kicked in and I started to kick butt, wooooooooow I thought hold on slow down stop it naughty girl LOL

Okay on a personal note I am stressed to say the least, home, family, work and hard training is all becoming a big mess but hey I am going to try to be strong only have the odd fit here and there fingers crossed I can tough it out :-O 

10 mins xtrainer  h/r was down wowsers 112bpm level 5 this is low for warm up really usually around 118/120.

six 6 six measley miles, on the sweatmill, actually once I had started I realised once again the air con was not on in the gym, so I actually facebooked one of the PT's ha ha and he put it on for me.....how kind, I was gonna do 9 miles/15k but when I hit 10k I felt really bad, stomach ache, didnt need the wc though....I cut the session short

I warmed down for 5 mins xtrainer level 3 I felt feint so I just whizzed home for a nap, but then started housework, but my hubby came home said I looked awful just take a nap, so I did and an hour later I was up slightly re-charged and off to do some food shopping essentials omg we were out of everything..... it took me ages to get round due to me feeling feint again, so when I got home I sat down and ate some more, not sure if its just over-stressed -over-tired (slept about 3 hrs last night)  and just drained

but Hey I am still cheerful I will stay positive :-)  Happy weekend folks :-)

EAT MY SHORTS I AM ON TOP OF THE MILEAGE BOARD FOR NOW ANYWAYS   :-) 

Well I had fueled really well for this run last night and this morning, I was up for a good run, the weather looked good a bit of a breeze but not too bad.

Paul and Dylan cycled with me, Dylan is only 11yrs old, but he pretty fit, I had water and go gel to hand, I took a gel before I started.

well miles 4-6 were a bit hilly, through some trails, then miles7-10 were breezy and a decent elevation gain so it was tough and the extra energy spent against the wind and uphills took its toll later on in the run I really struggled but kept the pace going.

22 miles in 2hrs 48 mins fastest training run again to date....average pace 7.34 min miles.

wooooohoooooo I am shattered and I have to go out tonight 2hrs to sort myself out get dressed etc for a friends 30th birthday meal, it will be a quiet one shes just found out shes 8 weeks pregnant they have been trying through ivf 3 times taking over 2 yrs so  Its a double celebration and shes a lovely person really nice and deserves to have a lovely baby  whom she will be one of the best mums ever...kind heart. :-)

 So its an Indian food re-fuel  

1,00:07:28,
 2,00:07:34,
 3,00:07:44,
 4,00:07:36,
 5,00:07:50,
 6,00:07:28,
 7,00:07:34, windy
 8,00:07:38,windy
 9,00:07:42,,windy starting to feel the extra effort against the wind
 10,00:07:32, windy
 11,00:07:29
 12,00:07:33 too on a gel and water
 13,00:07:22,
 14,00:07:26
 15,00:07:30,
 16,00:07:34, took on water although 
 17,00:07:49, it effected this mile I felt sick ! 
 18,00:07:34, back in the groove I'm on my way home 
 19,00:07:28
 20,00:07:38
 21,00:07:20 
 22,00:07:28
 
Thanks to all the fast runner bloggers for all your support and help especially when Im a moaning old lady ha ha ha LOL  HAPPY DAYZ DUDES and DUDETTES ENJOY YOU SUNDAY EVENING I WILL    :-)
 

2 miles of walking I am afraid I became a wuss overnight, I have a sore knee to the back of the knee, I know its nothing bad and isnt an injury as such, just need to see the physio and it will be sorted, It doesnt hurt to run but I am just making sure its all going to be okay ahhhhh!

Also My son has been really ill, a tummy bug going around the schools oh what joy puking and toilet runs through the night so I am tired :( 

Did a run from home, not much time, 4.5 miles trails and some roads, I was bouncing about 7 min pace felt easy was even singing to some music at 7 min pace I am amazed :-O

Okay went to see my physio later today, the pain she put me through ouchie ouchie ouchie .... I got the all clear, although she was made up I played it safe yesterday and today, tomorrow is going to be another recovery run but maybe upto 9 miles, it doesnt hurt to run but my hammy is tight !

 I am trying to work out which trainers to wear on the day of the marathon so I decided to get all of them out sort them out, chuck a couple of pairs, but at the time I thought oh why dont I just take a photo inc my fell racers and spikes but only had my track spikes cant find my xcountry spikes ha ha prob in the garage but cba going in the garage to look for them LOL I can be lazy sometimes but not often, I am still tired Dylan was off school today really wasnt well, last night and I think it was more tiredness than illness today, as he seemed to be okay later on in the afternoon.

Spiros front left 2nd and 3rd shoe in, yes that is a trainer on its own not sure why but I couldnt find the left shoe to go with it ha ha I think someone ate it LOL oooh look at those racing flats hardly used  

:-) 

20 mins xtrainer 

4 miles easy 28 mins 35 secs

10 mins xtrainer

stretch.

Picked Dylan up on the motorbike it was such a nice sunny dry day and took him for a bite to eat at the local coffee shop.

Whilst Dylan was at footy training I went for another run my first double day in a long time

6miles 44 mins 52 secs, easyish pace I did pick the pace up mid-way didnt do it on purpose I was trying to keep a good form and I seemed to pick the pace up more ha ha

So now home to eat as I got the munchies :-)

UPDATE

20 mins xtrainer  

core exercises

stretching  

6 miles in the afternoon

 glorious day nice sunny day but a bit breezy!

10 mins xtrainer

stretches

leg hanging crunches 20 x 2  

Ice bath 20 mins urghhhh the pain it was painful too!

6 miles easy run again then stretching

warm bath this time and stretching again.

Not run yet! but will do a double run again today....

Thoughts are after speaking to my coach well hmmmmm, It is session day today, now I was thinking of maybe doing it but not going to now.........

1. My left leg is still sore not sore injured just tight and sore

2. I dont want to go into mile reps and get injured

3. this week was going to be a high mileage week huh not happened

4. I am not too bummed about this as follows LOL

a- When I did mile reps last week it hammered me big time

b-  The days after I felt awful

c- 22 miles at 7.34 pace felt good till those last 4 miles they hurt

d- I seemed to have improved hugely with my fitness

e- my heart rate on the xtrainer for 20 mins yesterday level 5 was down 106-108 bpm

usually at 118-120 after 10 mins on the xtrainer!  

f- I can maintain my fitness level doing doubles and easy runs for a few days

g- If I did push myself I will either break my legs or overtrain

Does any of that make sense, I have trained pretty darn hard, and listening to my body has made allot more sense than just sticking to the plan, If I go try to do a session when My body internally physically and legs arent ready I will either be really ill or injured.......

I know mentally I can accept this process although previously I would be panicking as Im not sticking to the plan but on past experience whats more importan

1- being injured and not running but having great times in training huh

2- going into the marathon over-trained

3- going into the marathon slightly under-trained  

I have reached a plateau in my training obviously as my fitness/heart rate has improved by over 10bp min  my easy runs are faster 7.30 easy rather than 8 min pace and quite easily run at 7min pace although a sweat develops after 2-3 miles which I accept.

Even if I treat the next two days as double days with short easy runs I will still do over 60 miles this week so not too bad.

Happy days Folks I will blog later on my actual runs but Im trying to put this down just to probably help me mentally more than anything

:-) 

xtrainer for 35 mins = 5 miles 

1st time in ages I did a decent core work with hanging leg crunches and no soreness I am getting strong..... After the marathon I am going to go for a 6 pack yeah you heard it but hey dont try reminding me in the summer and asking why I aint got them ha ha LOL

Sorry I am frustrated to say the least, cant get into to see my physio, I iced yesterday, I ran easy short runs twice (btw I hate running twice Id rather go out and do it in one go).

I stretched I foam rollered I even used the darn ball in the hip on both hips I even talked Paul into massaging my hamstrings hip and the thigh now the problem is this

it stems from the tensor fasciae but seems to become tight and pain down the rectus femoris, it was really sore near the insertion point at the top so about 3 trigger points which were painful did release the tension in the muscle with Paul's help, I felt the pain but amazingly I also felt the muscle relax which is such a joy. I awoke this morning to it not being tight but sore further down the muscle  

I am not sure if I will run today I am going to see how my body feels, maybe some xtrainer and swimming..... I have done 50 odd miles this week but I have had a day off already so its only over 5 days as I will have tomorrow off Sat is my day off and I want to be able to do a decent run on Sunday..... I really could have gone to see my physio but Paul did a great job.   Ice bath later as well and maybe I will talk him into another massage.

I have to talk Paul into a massage as he has problems with his hands he wakes about 3-4 times a night with cramp in his hands, hes had body scans and all sorts of tests done they are still not sure what the problem is..... I think its the use of the chainsaws and vibration machines he uses in his business.  

walked briskly 2 miles

xtrainer at the gym again very frustrated to say the least

h/r still down until I ramped the workout up

xtrainer 35 mins 5 miles

me no happy me very sad me dont like being unable to run me ice bath again

21 mins on walt's instructions had to do the extra 1 min me no back away from a challenge

35 mins on the xtrainer did a couple of fast minutes just to see if the leg screams and it was okay

streeeeettttttchhhhhhhhhh........

4 miles on the mill, as I didnt want to have to walk back limping but hey happy bunny did 4 decent miles, all at 8 min and faster pace mostly at 7.00/30 pace so not bad did 2 mins at 6 min pace just to see naughty girl.

okay 12 mins on the xtrainer,

10 press ups then hold for 1 min plank

strrrreeeeettttttttttttccccchhhhhhhhh.............

gonna go for a bike ride up to the mother in-laws its only about 3 miles away so it will be 6 miles of cycling tooo so I added 2 miles easy for the xtrainer and cycling :-P

Its a nice sunny mothers day I got a home made card which was lovely and taken for my breakfast sausage bap naughty girl..... I have to be careful now not to pile on the pounds whilst not running as much.

My leg feels okay I know its there ha ha well I should LOL ok but not sore like it was I should know more tomorrow :-D 

Oh and the cause of the niggle well I think its actually a combination of not enough sleep etc and when it was sore I went out on the motorbike now its physical a sports motorbike you have to climb all over it to get it over leaning around corners etc, and going up and down in the gears is done with the left leg ! so I  think its the motorbike so no motorbike for a while which is hard as I use it to vent my frustration of not running hard !

I think another ice bath of upto 20 mins might help somewhat :-O  I think I am getting used to them again they hurt but if I poke my toes out at least they dont hurt ha ha

 there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of 5 to 10 and sometimes up to 20 minutes. this was taken from this link 

http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm

I find the the 20 mins is hard but it seems to make more of a difference but I wouldnt do more than one a day of 20 mins, then I would do maybe 5-10mins followed by warm water.

10 mins xtrainer level 6 h/r 116

10k on the sweatmill..... did 5k in 22mins so it was an increase of gradual pace from 8 min pace upto 6min pace for the last 1k.

stopped at 5k to streeeeettttchhhhh, approx 2 mins

5k again did the same with the 2nd to last 1k at 6 min pace then ease off to a jog. This was a test to be honest, the faster I ran the better the leg felt ???? weird, form was good I felt good.

Physio wants to me to rest tomorrow and stretch all afternoon oh what joy... the pain she put me through some pain and chanted I am not injured although I will rest over and over again so I am going to rest tomorrow if I dont feel free to shoot me LOL....... so that means nothing no motorbike either just rest stretch ice repeat :(   me no likey but me will do :-/

 We walked the dogs tonight as the nights are lighter the dogs were so happy to get out again, 3 miles of walking but not counting as I dont think my h/r was up enough although my legs and hips esp felt it 

Tyson aka fat boy or garfield whos playing with our Bengal cat Zeon  

 Simba the sultry husky 

Recovery Rest day urghh not even allowed to cross train urghhhhh!   and no motorbike urghhhhh! 

but I am allowed to swim what joy !

Okay I have a physio saying rest more

and a coach saying well yeah but if you want to do the marathon you need to back in training soooooon.

So Coach said, no run today, but easy run tomorrow of 6 miles, then two runs double up on Thursday of 2x 5 miles Friday easy short 6 miles, sat rest

Sunday is test day, mile reps. If I cant do mile reps Sunday the half marathon is off and maybe the marathon I cant stand this anymore, so sick of training getting really fit and it all goes down the drain before I can even race !

It doesnt feel like an injury as such I just dont get it, My hips are pretty sore today though so lots of stretching and Im gonna brave 2 ice baths today see if that helps more...

here are my babies again

 Paul and Dylan 

Paul the kitten and the chicken coop ha ha  look at the perfect grass, and yes its real Zeon the other cat Bengal they love playing with water 

 Then here is me on a horse I love horses, but too much money too much time needed for them.... but I like horse riding and tend to go when Im on holiday anyway another sport bad for my hips :(   (naughty girl were is that hat) and if I remember this horse was lazy omg it was hard work Id rather be on a horse thats has more ooomph 

Im running but its painful ! :(

The plan is xtrainer in the gym and if it doesnt hurt its the sweat mill !

Okay here is the long story -

went to see a  different physio one recommended  by a club runner friend.  My massage lady Jane isnt a physio so its not like I am being naughty.

Diagnosis = weak butt my hamstrings are huge and extremely strong doing the work of the weak butt, basically my backside is not doing any work, and the glutes do the hip work they keep the hip in alignment as well as other things.  Basically I have to strengthen the butt cheeks and lower abs core work.  The injury I have caused isnt apparently too bad my ITB is tight due to holding the femur in the socket more.

So the physio gave me a massage along the ITB, now I have taken pretty much any pain physio's can give me even the piri was stretched and massaged leaving bruises but this was bad this hurt like hell OUchie is not the word for it, although I didnt swear at the time, I wanted to ROFL NOT ! more like ROFscreaming.

So the plan is she thinks I should be able to run today but my leg is pretty bruised up to say the least..... I have to warm up on the xtrainer for 20 mins now before running .  I am seeing her again on Monday for more pain and I have to do lots of butt exercises, so soon I will a touchie to die for ha ha ha ROFL 

Workout finally.

2.5 mile warm up 8 min pace

5 x 1 mile well I took it a mile at a time

1st 5.58mins

3.30 mins recovery jog and lots of stretching problem leg hip etc not too bad I find running fast it doesnt hurt !

2nd 6.04mins

rest 3.30mins

3rd 6.20mins I went to piece's literally hmmmm more psychological I think so

4mins rest

4th 6.02mins  so I thought gotta do another mile just to prove my brain I can do it

3.30mins rest

5th 5.58 mins and I felt good lung bursting and I felt my lungs but good

run back  5miles and the 2.5 miles I jogged so a total of

15 miles

I am sore and off to the ice bath for 20 mins.

This session has given me the confidence I can race next week as long as the hip etc gets better.

Literally only had time for 4 very easy but sandy duney miles before going to see physio.

an considerable improvement.

Its basically upto me now to do the exercises and stretching and sort myself out!

I am actually considering pilates and yoga yes me ha ha  

20 mins xtrainer level 5 felt good really kept the glutes working all the time....its hard working thinking about how I am exercising.

1km on the treadmill I found it was too hot, and though I am better outside. so did 5.5 miles outside so approx all in all 6 miles.

5 mins xtrainer

then the core work, bum exercises, bridge, core work lower abs is the main ones to work and doing small one legged squats on an unstable disc thingy ha ha.

I am such a fool, the physio told me to try going on a swiss ball on all fours to get my inner core working better, so I tried it but I just couldnt stop laughing in the gym I think all the other gym people think I am a looney bin ha ha ha LOL  

Morning

stretches and core work on the power plate inc butt exercises. I have notice a huge difference already.... a considerable improvement. I can do one legged bridge 30 secs each time on the plate :-)

15 min xtrainer warm up yes concentrating on inner core and butt work :-O

1 mile at 8 min pace

core work and butt

1 mile at 7.45 pace

core work and butt

1 mile at 7 min pace

core work and butt

1 mile at 6.40 pace

core work and butt

1 mile at 5.50 pace

core work stretch

 Sweat rating today was off the scale like 90 out of 50 ha ha sorry but I think I was the most sweat betty and that inc's the men at the gym, I dont care it felt good really gooooood :-O

This was actually quite a work out, I did the plank on a swiss ball, 40 secs then straight into press ups 10. then plank 30 secs

then bridge on swiss ball one legged, 5 each side, just for 10secs each time.

one legged squats on the unstable thinggy thing ha ha each leg 10 reps

actually balanced on all fours on the swiss ball.

stretching

I was pretty tired after this, it helped allot doing the core work inbetween.

Night

More core work and butt exercises, little and often.....little and often. Me yawn tired though...... very frustrated I need adrenaline fix ahhhhhh no bike no hard sessions its driving me crazy but if I can just hold on till Sunday for the half marathon maybe I will get it tame the inner beast tooo.   i.e I cant race at a race ahhhhhhh so the adrenaline will kick in but big butt I cannot race the half marathon I am to see if I can stick to marathon pace and see if the ole hip holds out ... if it doesnt I think the marathon is off :(

Butt big buttt I have already prepared mentally for this and I can work on speed and less mileage loads of strength work at the gym under some supervision of course and I will hit the track in peak form....it would be as if the marathon training is heavy track winter training :-)  so there is a positive to every negative :)  

Tell you like it is, it’s like this

 0 Running miles

15 mins xtrainer warm up

 core work;    one legged bridge with a swiss ball, is quite hard but I must confess I am getting better.

 Okay when you go on the swiss ball on all fours and balance then hold and go upright so I was kneeling, I nearly jumped for joy ha ha that is a huge improvement in less than 4 days my core is getting there for sure, no I did not fall off and laugh.

Baby go crazy, break the rules 

Some more core work and butt exercises

stretches.............

;-) 

5 mins xtrainer warm up not much time today need to get some miles in and get to my physio in another town :(

OKay 5 miles on the mill, I am sick of the treadmill sweaty betty rating of 20 out of 10 again, only due to me getting bored and decided to do 30 sec efforts I completed

30secs 11.25 mph which is 5.35 pace

1 min jog at 7.10 pace for 1 min

30 secs 5.35 min pace

1 min jog 7.10

30secs 5.35 pace

1min jog 7.30 pace

30 secs 5.35 pace

then jogged upto 5 miles at 7.25pace

5 mins xtrainer warm down, quick shower and off to the other physio for my 1st sports massage with her, actually wasnt too bad, I was dreading it abit, some good knots painful ones, and I am aching tonight allot.

I shall do an easy jog tomorrow in the morning just gentle 8 min pace.  I decided to sharpen myself up a touch with the mill today

early night after watching a horror movie..... it was a true story too I think it was called

haunting in connecticut.... it was a bit slow to be honest but right down my street ha :-O

32mins 4.5 mikles

a route thats fishermans path off road through some trails and sand dunes, past the red squirrels then up Vicky road, and home its an easy short route but one I really like. 

the last bit on road I was holding back my hip and leg still feels a bit stiff so this was more of a loosen up for tomorrow I hope its all gonna be okay.....

ice bath time wooohoooo  

Liverpool Half Marathon

DNF   1st one for me, but when I had to stop to stretch my hip flexor out, and then I tried to run again well it wasnt good so I pulled out.

Here Goes;

Last night I was at my mother-in-laws 60th Party, I drank water all night and didnt dance one so not like me anyways I ate well probably too well ha ha.

Clocks went back this morning, so we also lost an hours sleep too.

I couldnt sleep last night much got about 5hrs if that, but when the alarm went off I couldnt get up..... not like me either when I have a race I am usually bouncing around mad 1st thing.

Anyway we got to the race on time it wasnt far from home.

Set off with the plan of 7 min miling for the 1st 2 miles, then pick up to 6.50 min miling until  mile 8-9 then try pick the pace up progressivly to the end.

1st mile 7.04

2nd mile 6.57  this mile was uphill huh well part of it

3rd mile 6.30 now this was a rolling hills mile so I just let my pace increase naturally down hill, although the hills were hurting my hip I really could feel it.

4th mile 7.03 back on track

5th mile 6.30 again rolling hills so easy to get carried away but I think this is what hurt the hip

6th mile 6.50 perfect

7th mile 7.03 I was feeling the hip now, and for some reason and I dont know why but the 7 min miling group went past me on this mile, so they were not running 7min miles which riled me somewhat......

during this mile is when I stopped

0.8   6.01 mins prob be a 7.12min mile so I was slowing and really feeling it.

7.8 miles 54 mins

being one of my slowest ever races as well I didnt feel right.... at all so Sammy no happy bunny :(

I cannot work out if its both fitness and the hip or just the hip, It didnt seem to ease off much after a couple of miles either which it has in training runs, I am pretty sure I am going to pull out of the marathon its just not worth it, but I am yet to talk to coach.

No run No train rest and physio

I didnt even do the core or butt exercises I am no happy bunny but a decision is made

My training is not wasted either as it will help towards the great track racing season, I will work on my core and butt etc with a more reasonable mileage base and when I am up to it some speed work....

me not happy at all... but I have to move on from another marathon set back and I may do a Half marathon in the autumn but deffo going to do London next year fingers crossed eh

xtrainer 30 mins, I did 30 mins hard xtrainer as it didnt provoke the itb hip injury.

core work what joy  I hate core work but hey ho 

1 mile easy 8 min pace it didnt feel good not sure were the pain is but it isnt the hip urghh

core work again

1 mile easy 8 min pace again didnt feel great!

core work and short squats on balance board.

squat and a small jump a bit like plyometrics but not hard just to get the rear end switched on eh :-O

Frustration is the problem I am really frustrated with all of this I know it isnt that bad really but the marathon was important to me, I know I will get past this.

100 lengths in the pool 25 metres pool

30 mins xtrainer

core later

words cannot be used on here to describe how I feel... I think its hit me today :(