Okay, I have my vomero's not pink flamingo Mike but I opted for the yellow green swoosh ladies as they were £10 cheaper... why I dont know, just colour..

20 mins xtrainer level 6. feeling achey to say the least from my hot long run yesterday.

5.5 miles easy averaged 7.30 pace, so not as easy as should be, still bit achey though. 

10 mins xtrainer level 5

10 mins step ups.

Still hot over here, but I got up to arrive at the gym as it opens at  6.30am for my run was then at approx 7am, so its pretty cool still. finnished last half mile at marathon pace. 

NO sightings of any nature except maybe the odd cyclist, but no comments today, as I ran on my own LOL....

Happy hot humid bunny :-) 

Its 29C this afternoon, so glad I ran this morning......

ARRRGHHH I spent ages typing up my blog and it didnt save !!!!!!! 

Nice fresh morning it reminded me of Dubai.

20 mins xtrainer level 6.

6 miles easy and it felt sluggish I wanted to stop and go to sleep in a field, (must admit I did do this once 1.5yrs ago I later on found out I was pregnant. not the case for me now though I just need more sleep when training for a marathon).  average pace 7.31min pace

2.6 miles upped the pace, hard to push into this but once I was going I was really flying, then had to start to working...

1st mile 7.10 mins then 2nd  6.00-6.20 pace, last 0.5 mile 5.54 pace.

10 mins warm down on xtrainer level 4 

 this was hard at the end but it felt good.... nature, 1 large bunny and one small bunny rabbit. Burt I thought of you and one of your super cool sporty kids LOL.

Peacock yes down a farm track a peacock was in the middle of the track, feathers full out, how gorgeous this was, and I called it Marina after one of my pretty friends with a happy soul...

Its going to be another few miles tonight whilst my son is at goalkeeper training for soccer, and I love it their as, theres a nice woods with some hills.

I then have a date with an Indian restaurant for a charity do for some local friends, Formby Harriers, my friend Paul runs this to raise money for Uganda's children.... Not my usual Indian Zyka, but another Indian place called Shanti which I didnt like once before, but Ill give it another chance....

Happy summer dayz from a happy bunny ;-) 

Evening 3.4 miles, hilly routes through a woods nr were my sons trains goalkeeping.. real easy pace, felt good very bouncy and feeling like my fitness is really coming on now.

Nature, 2 grey squirrels and I heard a wood pecker LOL    

Im on the slippery slope......first time in 10 days since I started my early mornings I couldnt get up, even with the snooze alarm and being told its time to get up,  I just went back to sleep, must have needed the extra 2 hours, and im still shattered this morning.......

 Indian was nice not as good as my usual restaurant though, had a laugh with my social runner friends..  (these are from a social club at my gym, theyre all mad as hatters and I always have a good laugh)  my other runner friends are from my club and are very serious runners in deedy, not as much fun to say the least, but great to talk running with..... 

 So its easy run this afternoon in the heat of the day arrrgghhhh wish Id got up now, suppose to do two runs today of 5 miles, and 6-7 miles very easy, so it'll be afternoon run and evening run Im looking forward to it really, im liking the easy runs at the moment....

 Okay quite warm today very humid close weather so I thought ah stay in the gym as the air con seemed to be on and somewhat slightly cooler than outside..Im thinking my gym is cutting costs cos when you walk into  a shop with air con you literally hit cold air, and this is not so in the gym....

• 10 mins xtrainer ( I didnt have enough time to do more and run and warm down) Level 6
• 10k on the treadmill, did 5k at 7.30 pace, then 2k @ 6.55 pace, then 2k @6.30 pace, last 1k at 7.30 pace......   supposed to be an easy short run oops, then fitness is going to my head, and I got bored wanted to get it on so to speak.
•  5 mins xtrainer warm down level 5.

Evening------ still a bit warm but not too bad. did a different route to my sons hightown footy match which they won Dylan played really well, except on mistake but he did great.

route was fishermans path to the beach down the beach to Hightown barracks turn off, and run along the path around to hightown over the bridge, into old hightown and down to the end of the track to footy fields.

It was a real nice night, sun out cooler and small breeze, I saw another runner on the beach and off I go again, what is wrong with me today, I am so competitive I had to catch him up and overtake him, I was on the softer sand too! No nature, but along the barracks path I cought up with some cyclists as I saw them off I went again looked at my garmin I was on 6.30 pace, were that came from I dont know, anyways they let me past, so I had to keep it up omg I was starting to sweat big time LOL....    7.8 miles, I ran up the road bit longer to get 0.1 in to make it another even day OCDing...

Spoke to my coach again today, its a session tomorrow oh dear after two good runs, 9 miles tomorrow with 2 very fast 1 mile reps with as much rest as I need so thatll be nice to do, I love doing reps like that feels like your flying along awesome cant wait :-)

Very Happy bunny today  b  

6.30am, gym. outside is cooler this morning, opted for a long sleeved t shirt.....

20 mins xtrainer level 6

5.45 miles easy average 8 min miles, felt slow! 42 mins

10 mins xtrainer level 5

stretch.

 No nature on my run this morning oh actually 4 bunny rabbits, maybe it was Burt's whole family out for a run :-)

 I usually have loads of time on Thursdays for my training, but I went out on a run on the motorbike to drop paperwork off for work, so I didnt do as much on the xtrainer as originally intended but probably best.

Afternoon....... Gym and 9 mile run; made up from 3 mile warm up, 2 interval miles v fast, with 4-5 mins recovery then 4 miles warm down...... hoping its not too warm. 

weather was okay, kept in the shade on my run as much as possible so it wasnt too warm.

10 mins xtrainer warm up level 6

5 miles easy running not got splits yet gotta look at the garmin.

2 x 1 mile intervals  3 mins rest

1. 5.49 mins

2. 5.59 mins

2 miles easy run back to the gym average 7.30 min pace

5 mins xtrainer....  

Went to see my phsyio hammy doing better so the stretching 3 times a day is paying off.

A very very happy bunny today.... my 1st mile session yay, it was hard but good. 

Early morning, much cooler this morning, although its nicer this way... but why was it warmer in the gym than outside....

20 mins xtrainer level 6

10 mins step ups.

very easy run 3.5 miles with my brother Iain, approx averaging 8.50pace, this felt great for me although it felt like an easy run pace, so my legs are sore from yesterdays session.....even after me seeing my physio yesterday evening.  

Half off road, half on, route, gym hoggs hill, sand path towards beach, turn off right towards Shorrocks, past shorrocks, and up Bushbys Lane, Ravenmeols to Liverpool Road and back to the gym, nice run out...

20 mins xtrainer level 5.   

AFTERNOOOON.

10 mins xtrainer level 6

8.5 miles, really wanted it to be an even number and no 3 is me fav number so I might go out and do half a mile tomorrow LOL.

average 8 min miling.   1hr 1 mins 23 secs

ooooh midday so it was warm but nice, and a lovely cool breeze on the way back well maybe more than a breeze...

no xtrainer for warm down didnt have time!

All in all a good easy run twice today, and feeling real tired now, so early night and an action packed day for my rest day great!   My son has a tournament with his old footy 7 aside team, should be good hoping they get through to the later games fingers crossed.

Very tired but Happy you got it Bunny :-)

Oh yes 9 hours sleep, thankful for that for sure..... and We got up pretty early for the football tournament..... 

Dylans Team did excellent first 3 games were fantastic and Dylan had a clean slate with some amazing saves......

4-0 to DYlans team 1st game

5-0 2nd game

0-0 3rd game was a real hard team

3-0 4th game again a real hard game but they needed this win for the semi-finals

Semi-finals they drew against the team to be the winners and they played fantastic, Our team was all over the place Manager decided to change our defenders to attackers and left wing to right wing vice-versa ??????? even told Dylan off who had already made 4 great saves.... well they were knocked out... by 2-0 Dylan did really well the 2 that went in he had no chance with 3 attackers and nobody to help him in defence.

Anyways with all the running up and down and helping I must have done half a mile but I thought that doesnt count, and I really wanted to have 73 miles for the week OCDing again. so I jogged down our road and back a few times LOL

another bbq today even though its pouring with rain apparently they had tents and and a marquee.

Had a good sleep, I ate far too much at the bbq, so not much to eat this morning a protein/carb shake.. Got my back pack ready with one gel, but not intending to take it, I might hit the wall but in all honesty 15 miles on what I ate last night I should be fine.... LOLMy husband Paul and son Dylan were cycling next to me, this will be the farthest Dylan has cycled... they had their own backpacks and water.

Decided last night I wasnt getting up early for the gym this morning too many logistics, with my son Dylan, glad I gave it a miss in the end, I was real tired last night after my long run.... and even overslept the usual alarm to get up.

Just to add, I was real impressed with my son Yesterday cycling the whole 15 miles with me even with the increase in pace, which I was told he was not impressed with :-) but he did it... and My new Nike vomero's 4 came in the post this morning only get them in white with blue accent.... I hate Blue might even marker pen the colour to black..... 

xtrainer 15 mins level 6

7.5 miles easy, all off road, mainly beach sanddunes and some trails.  Good run, warmer than I thought it was quite close/humid but not much of a breeze.... saw about 20million bunny rabbits today they were everywere, all their little white tails bobbing off as I ran near them LOL

this took me longer than I thought, so I had to wizz off and collect my son from school, back the gym

25 mins xtrainer level 6

10 mins step ups.

Early morning... still doing my twofers LOL

20 mins xtrainer level 5 (as I have a tempo run today)

5.5 miles real easy 8 min pace average, 43.51 mins.

5 mins xtrainer level 3 just to warm down make sure Im right for later on...

The weather was nice and cool, very sunny, beautiful morning glad I got up this morning for my run, real nice.  No rabbits wow but I saw a women I seem to see every morning walking up the by-pass ?? not very friendly I always say to people especially in the morning... saw usual cyclist too said hi.  I call him the fair weather cyclist he's only out on beautiful mornings :-O

But some crazy music on my iphone this morning, Put it up on Face book LOL  

Session Tempo.  warm up few miles 4 mile tempo approx 6.30 pace then warm down.

this is all kms

4.5k  12kmh warm up  approx 8 min pace 1% gradient.

from 4.5 -8.90 which is 4.4kms @ 15kmh 6.29min pace 1% gradient

last mile or 1.6 km so 8.90 - 10.5km  @16kmh which is 6min pace 1% gradient

10.5km to 13km @ 8 min pace  1% gradient

13km -15km (2k) @15km (6.29pace) 1% Gradient.

warm down 10 mins on xtrainer

It was warm in the gym, they had air blowing out of fans but it wasnt cooled??? Why I havent a clue.

So no nature on the treadmill, just Mtv LOL

V Happy Bunny :-) 

Sleeping going down the drain again! couldnt get to sleep then woke up at 4.30am silly hour....

I have a sore hammy, sore hip and my lower back is sore too but I went the gym a bit later, although I had to sit outside as they werent open when I got their.

3 whole very slow silly miles.... 8.40 pace oh dear, my hip is hurting although it was all okay on the xtrainer for 15 mins level 4

Well I did my usualy running club with kids after school yesterday, and ran with the kids after a long session, we did some short sprints, bad idea! hence the hammy/hip then I picked up a heavy box full of sports stuff bad idea! Rang my physio its gonna hurt cant see her till tomorrow....  H E  L PPPPP :-(

Going to xtrain this after noon and stretch it out, try use the tennis ball on the ol hip I cant stand this, I can stand pain when Physio does apply it but to yourself its different weird!

Not a happy bunny...but its only niggles IM not injured (yet) 

 30 mins xtrainer level 6 for 20 and level 7 for 10 mins...    burnt over 300 cals on this hehehe

okay 6.9 miles trails, beach some sand dunes woods and then road.... easy miles till the end had to wind it up as I was running late again...... 

Just to add what I did last night power plate V Sit ups 1 min side plank each side 1 min bridge each leg one legged 1 min each one. Step ups for 3 mins squats 3 mins

press up 30secs full press up then went into the girly press up for last 30secs, Im so weak on press ups lol....Why is it Im weak on press ups but can do pulls up for like ages :-) 

I woke up late rushed to the gym late..... xtrainer 15 mins level 6  oh I felt stiff and tired. 

 I did stretch lots yesterday, even did the trigger point with my calf roller I got this from here   http://www.tptherapy.com/    its great to try release tension in your muscles yourself inbetween phsysio sessions...  but alls I can say is if youve tried it yourself 

"YOU know the PAIN"  LOL So I spent an hour trying to release the tension in my back against a wall then on the floor using my own weight ouch... my husband thinks im mad so does my son... It worked somewhat so this should help when I go see the physio later. 

6.9 miles   easy through trails and lots & lots of small sand dunes and trail hills, nice route it was slow but hence the terrain, then did some road work same effort but picked the pace up to about 7.30 pace, realised I was running late (excuse the pun)  picked the pace up a bit more marathon pace 6.45 for last 1.5 miles

10 mins xtrainer.

Im tired this morning... nobody to see as I hit the woods and trails, very quiet but I did see a Pheasant male very colourful ground bird.

Nice cool morning not much wind as the trees shielded it, a little overcast.

I am supposed to be doing a session this afternoon 10-11 miles with 3x1 mile reps in the middle. I am going to play it safe and do a long 9 miler easy leave the reps till tomorrow as Im feeling sore...I have the physio early evening cant wait NOT.....

Afternoon 

Gym xtrainer 20 mins calf raises after level 6 

did 9 miles easy though it wasnt! went out sand dunes and beach just so I wouldnt try out the mile reps...tempting you see..

So beach head wind all the way....this was hard. I did the full stretch of beach and then came back through sanddunes allot of them and trails with lots of short very steep hills... how much fun I really enjoyed myself especially running the downs :-)

1hr 18 mins just over 9 miles, last mile I did go a little fast hit the road oopsy....

10 mins step ups (proper ones not on a stepper)

15 mins xtrainer level 6  

PHYSIO...... well back was in a real bad way in the end  not supposed to run on the road for a few days.....and my hammy is ok just stressed out.... 

gym 

15 mins xtrainer my backs still little sore but its more sore than yesterday after the physio.

tried a run more like a jog really feeling it down my hip now, so did 3 mile jog and

5 mins xtrainer.

Coach said to change my easy week to this week coming rather than wait another week...only thing is then Ill have to do a 4 week stint before my next easy week...but at least its built into the plan! and I can hopefully get away with this...

So its nothing now just swimming xtrainer and the odd run every other day but short and v easy...... Fingers crossed Ill be okay by next Thursday we are hoping then I do mile reps as I missed them this week.  Its more of a niggle than an injury but apparently you've got to be carefull with your back when on high mileage which I understand and I can accept quite easily the recovery week as I was going to do it anyway in another week.....

Counting the days now I have 8 days and my work goes down to a 3 day week so 2 days off....this is gonna help as on these two days I can get more rest in the day it will be train eat sleep.....train eat sleep.......   Friend bought a mug for Paul (hubby) I have no life my spouse is a marathon runner  LOL nice trying to tell me summit :-)  

Got two t shirts too one says    "running is a mental sport"  & I AM INSANE LOl the other one I cant remember as its at home and im on a break in work.....but its about being a marathoner twas very nice to have this given to us v nice.... 

:-) 

Afternoon

Gym;- 25 mins xtrainer level 6  (300cals)

couldnt resist went for a jog (junk mileage I know)  ran out to the beach along the beach to Formby Point  (sea was in at this point so dumped the trainers and ran in the sea for 0.5 miles this was good & I like to do this when im slighly injured if you can call it that as it's real good for your legs apparently)....

ran back through big sandunes lifeboat rd, up trails past shorrocks back of Range and back to Hoggs hill.  6.17 miles  Not OCDing this week over my total I know its out, its real irritating though...

5 mins xtrainer level 2 proper gentle warm down...  And Now a recovery week till Thursday

No running miles today, but went to a work exhibition, so lots of walking round for hours YAWN... no it was good though lots of real different stuff to see and people to talk to my work has a million different aspects that people really dont know about....

 6 hours sleep very broken even went to bed at like 9pm.... got up at 6.10am.  that doesnt add up does it, but I was wide awake between the hours of 1am-4am

Very tired tonight, but cant wait to read everyones blogs on their races today hope everyone did well....

Not looking forward to this week its an easy week I can go up in mileage pretty quick and cope mentally but going down half mileage it drives me crazy.... I wont sleep as I have too much energy, my mind goes a million miles an hour I need to take calms and for some reason my appetite will go up but when im training hard I struggle to eat enough...why am I so back to front LOL

Oh and resting heart rate was right up this morning going to start logging it on the blog just to keep a track see whats going on.....

usually 30-35beats 1st thing in the morning resting today it was 61??? (maybe I do need a recovery week or I might be coming down with something)....

Confused bunny today and slightly down deffo not happy!

Okay not much sleep....not good feel real tired today... another day I might not run but gonna see how I feel later might just do a slow run see how my back is.

Going out with my sons soccer team today they have an adventure day out and the weather is warm sunny and real nice...shorts and t shirt I thinks... then it would be bck to the club house/cricket club in ainsdale for a bite to eat and awards for the season.

Oh H/R this morning 42 ahhhh much better blood pressure was real low last night I felt really weary.. I suffer with low blood pressure,  it was 90/42 last night its up this morning to 100/56 much better. 

Thinking of seeing my physio twice next week to iron out my back one session and legs other....need to check bank balance then LOL :-)

NOt healthy today Icky Bunny sickly sick today..... so its sleeping speaking down the big telephone and sleeping napping nothing much but this... Didnt check h?r  or blood pressure

Feeling bit better tonght but taking tomorrow off work need to be 100% asap.... no gym no running and no anything YAWN....

been the physio today and had my back sorted.... much better my left side and hip has a weakness so Ive got to do one legged squats on my left leg more and some other strengthening moves just on my left leg till it strengthens more.

easy mileage today... feeling much better

early morning Gym late again....6.30am   xtrainer 15 mins 150 cals

Ran outside in the rain with my big Bro Iain...3.5 miles  29 mins...... real easy early morn run.  330 cals

25 mins xtrainer level 6   300 cals

10 mins step ups.       130 cals

So I wont train this afternoon Im doing Ladys Lunch haha no just having a coffee with a friend.  Running tonght to the football in Hightown though.

 5.49 miles, decided into mile 1 to pick the pace up do a tempo run   550 cals

my splits

1= 7.01 mins   slightly slower than marathon pace

2= 6.43 mins  marathon pace

3= 6.35 mins tempo pace

4= 6.29 mins  tempo pace 

5= 6.51 mins   Marathon pace (slightly slower)

0.5  3.18 mins  tempo pace

Hmmm not quite the tempo session I usually do approx 3.5 miles at 6.20 pace, found it hard tonight, the route was slightly up hill so hard going, I did feel like I was running faster so maybe thats the reason......  My hammy is sore again.. easy run in the morning I think and tomorrow maybe some reps on Friday.  Oh my weight not going to weigh yet, I am going to weigh myself one week on friday, count down of 9 days gonna be good and eat more healthy... I either eat too much or not enough so looking at the amount of cals used today on such little mileage Im thinking I have to start being more careful....

No gym today I had a sleep in how lovely..... I might do a small run today and a good swim session in the pool  (were else would I swim LoL ) 

Im fed up, not a good mood today too much stuff going on and cant get my Head round things... and not running enough doesnt help, but lets see what the day brings....  

 Put in 1.5 miles although I swam it.

 didnt run this afternoon, I swam 1.5 miles 110 lengths in a 25 metre pool, all crawl no stopping and from length 70 to 100 I alternated fast slow for each length. Last rested on length 107 for 5 mins, then did one full length underwater then two lengths flat out...

Still a decent work out which took me 51 mins spent the rest of the afternoon on my motorbike and really enjoyed myself, bit windy but all the more fun.  :-)

had physio tonight some sore points very sore front shin muscle again hammy very sore too and calves as usual... 

Didnt make it to the gym as I didnt sleep very well at all,  but then When I got to sleep I couldnt get up LOL.

afternoon

15 mins xtrainer level 6

decided to hit the treadmill as its real windy outside and I wanted to see how I really did with my mile reps, as the tempo run wasnt great at all this week. Also If I felt awful id have to ring my husband to pick me up if I was out on the road and Hes busy today so that wouldnt have been good.... safe option the MILL..

2 mile warm up at 2% INCLINE  7.40 pace so easy warm up

reps

1st mile 2% incline 10mph  5.52 mins

took 4 mins rest, I was told to take more rest today by my coach as Ive been feeling real off this week, better to go for quality

2nd mile 2% incline 10mh  5.52 mins

4 mins rest

3rd mile 2% incline 10mph 5.52 mins

walked for 1 min then

2 mile warm down at 1% incline 7.59 pace again slow  easy pace.

xtrainer level 3 warm down 5 mins.

Oh My no nature guys, just mtv or Football (soccer) news so watched soccer news hahaha.

The air con wasnt on but thats nothing unusual and the blowers werent on either , now this was even worse than normal, its like a sauna in my gym today and it was busy.

I ended up in shorts and crop top I was that sweaty urrggghhhhh..... during the session I drank 1 ltr of water and didnt feel bloated at all, so it was like pouring water into a bucket with holes that was me today LOL .....

Glad I got that out the way Bunny :-) 

Well just short of 30 miles not sure I have run this little mileage for a while, I dont feel better for it either...

Had a great sleep last night over 9 and half hours sleep and then napped for another 2 hrs, so feel better for that.  

Rest day today, my legs are quite sore from the session yesterday it seemed to have really taken it out of me...

Long run tomorrow and Im not upto hitting the wall so I am not carbing up but I am eating as usual and going to take gels with me on the run.  Not sure IM gonna race next week mentally I am no upto it, and physically I need to get some good weeks in before racing I think, but going to see what my coach decides.  My blood pressure was real low this morning and my hr up to 53 so thats not good, I might go see my dr next week I might need to check my bloods again for any problems, I tend to do this every 6 months but Havent for over 12 months.  I am thinking I need more Iron as this seems to cause me to have low blood pressure etc...

Other than all that, I went out for a blast on my motorbike, Nature: a funny looking black rabbit on a roundabout sure it was a pet lost, and stuck in the middle of a roundabout, I go round and round roundabouts to get used to leaning more and getting me knee down on the bike.... not sure but I did focus on the bunny kept thinking its gonna jump into the road LOL    So Burt Dude a black large bunny :-)    other nature wasnt seen I was concentrating too much as it started to rain so bit slippy but more fun :-)))))) 

 Oh and I did my ssshhhhhhh    dont tell anyone first proper wheelie today 

Happy bunny  

Well Its the 1st of the week, and I havent had my breakfast its the long run depletion today.  My hammy and hip were still stiff from the mile reps.

15.5 miles 2hrs 5 mins so easy pace most of the way, 7.50 min miling, with the odd mile at 8.15 pace some up hill miles and some real hard ones were I just hung in their.

Ok it was muggy humid not hot just not nice.... I was struggling by mile 7 this isnt good, as usually its the last 6 miles for carb depletion were it hurts, at this point I got to mile 10 and thought oh no its really going to hurt this time, and it did, but I did better than last time I really hung on in and got through it with the help of my husband paul and son Dylan whom cycled with me.  

They were not impressed when I I was sick on mile 12 thankfully we were on a trail at this point so nobody else saw! this has happened before and its just when I push my body that bit further, I am sick and carry on as simple as that.... When we got home I was straight in the ice bath had whole 10 mins which is the limit so they say, my legs were numb ouch... Paul is such a star hed made me a cup of tea and some hot cross buns then a sausage bap, which by the time id downed half a litre of water and chomped through the hot cross bun I was real hungry and wuffed down the sausage bap loving it, and its fathers day I should be fussing over him.

So I did once I was back to normal took me about 2 hours to feel okay.  We had lots of nice healthy food and sat and watched the british Formula 1 together it was fun although I wanted Jenson Button to win but never mind always next time.

So Nature wise saw a few bunny rabbits...

Happy Days for a Happy but sore bunny :-) 

gym in morning 

20 mins xtrainer level 6

 3 miles v easy

5 mins step ups (leading always with weak leg)

5 mins combined step ups both legs taking turns

10 mins xtrainer

Vibrogym, sit ups, press ups, one legged bridge each leg, side plank each side. 

Afternoon

20 mins xtrainer level 6

9miles easy 8 min miling.

5 mins xtrainer. 

Morning.

Gym

xtrainer 20 mins level 6

3.5 mile run, hip feeling slightly better the ice baths yesterday worked.

5 mins step ups weak leg leading all the time

5 mins step ups hard fast both legs alternating. 

Barry I did 20 mins in the ice bath Echouwowa and a hot bath 1 hour later, stretched allot.  

 xtrainer 5 mins.

AFTERNOON.

I am going to see how I feel but the plan is a tempo run so 2-3 easy miles, then a tempo run of 4 miles @ approx 6.30 pace then 2 miles warm down.

Ended up doing 5 miles easy to get to were I wanted to run my tempo with out being in the sun too much reall hot today  nearly 29 degrees as its the middle of the day!

took water with me although I drank that by the time I got to the start of the tempo run.

I was going to do 4 miles at 6.30 pace, but I cut it short and did 3 miles but had to do the same mileage to get back!

1st mile 6.30 dead on pace :-)

2nd mile 6.24 a little fast

3rd mile 6.48 a little slow and died at the end, had to stop here and easy run back last mile 8 mins.

xtrainer for 10 mins on easy level 3 I was really tired.

I usually do an easy few miles in the evening on Tuesday's as my son is goalkeeper training, wasnt sure how I would feel, but as its session day I went and did 4.5 miles at a decent pace, first 2 miles were in a hilly woods, then out on to a flat road, last 2 miles 6.45 pace (marathon pace)... 

(not sure I am going to do this got to see how my hip and hammy feel). 

Had a good sleep, went to bed early and didnt have to get up till 8am :-)

My 1st work day off so now i am down to 3 days working with 2 full days of resting and training.

Gym 25 mins xtrainer level 6 and 7

5.5 miles run 7.30pace, so easy and felt good, even though its 9am in the morning its pretty warm 20 degrees at least.

step ups, 5 mins with left (weak leg) leading then 5 mins high intensity step ups 10 each leg then swop.

xtrainer level 3 20 mins.

Swim for 20 mins, crawl, no stopping then 2 mins rest, and 1.5 lengths underwater and 1.5 lengths fast.

Ice bath 20 mins not too bad doing this now I thinks my body is used to it, and it is warm outside!  

Oh boy, I had a laugh on my run today, I saw a baby bunny rabbit how cute, darted in front of me twice, then ran into a lamppost on an old road,  I couldnt help but laugh it was dazed then ran off LOL.  Then It was my turn, I didnt realise but on the top of a wall on the corner was a coving sticking out, and I banged it running past, my arm is sore and grazed LOL I gotta laugh at my clumsy self :-)

 Evening Run........

Ran to my sons Football, did the short route, straight through Formby then down the by-pass to 2nd turn of for hightown, and through to old hightown footy fields.  

5.5 miles

did middle 2 miles at marathon pace or thereabouts.

Another ice bath now, and my legs are really recovering so much better with them.

 Barry the 20 mins is working  a treat its making such a big difference didnt think it would either, and thought how am I gonna fit that in too but Im managing to do it.

:-) 

rest day today..... no gym no running just rest, well I hoped for this, but I had a busy day today..

Never mind tomorrow is session day, depending on how I feel I may do mile reps or another tempo run.

Feeling the heat of the weather, although it may be all change by sat ! 

Well I got to sleep in again, till 8am, how nice.... My son is off school today they call it an Inset day, offical day off so Teachers can do training!

My mum looked after Dylan, whilst I shot off to the gym, at 8.30am, its gonna be a hot day again. 23 degrees at 8am, not my idea of nice weather for a hard session.

Xtrainer 15 mins, level 6 to loosen up.

2.5 miles warm up, as its warm again I stayed at 8.30pace and kept the distance down for the warm up warm down.

mile 1         5.52

Mile  2        6.01

mile  3        6.05   this one was hard, I wanted to stop at half way, but pushed on didnt care if I finished on 6.30 just wanted to finnish it.

mile 4         5.55   How psychology plays hey, last one and I found it real hard, but kept the pace going nowing I was finnishing on this one.   also a strong breeze against me, helped to keep me cool but still was strong.

2.5 miles warm down, real slow pace I was shattered at this point  8.30pace.  its warm today and I suffer in the heat.

xtrainer 5 mins level 3.  now to hydrate and in an hour im going to the swimming pool with Dylan and his friend, Im going to do an hours swim whilst they play.

Did 100 lengths, in a 25 metre pool, last 4 lengths, Did 1 and a bit under water then the last 3 hard.... then rest.  Took me 50.32 mins to do complete the 100 lengths.

Bike ride with Paul (husband), Dylan and his friend, although we got caught in a proper rain storm LOL soaked!  1hour.

Open to discussion ....

Ice baths, I have read so much on this over the internet now Im confused ahhhhhhh:

So what does everyone on here do, do they do ice baths? and for how long? also alot of people on the internet only do ice baths after their long run???   I do mine after a hard session, and a long run ???

Im just real curious to what others do so go ahead and comment :-)

Really tired today, feel drained! 

easy run, approx 8 miles took me 1hr 2 mins 32 secs, wasnt an easy route, but not real hard either, not hot toady but very humid really humid.

Slept great last night, we had our air con on in the room, so much better  

Okay, I decided to do my run late afternoon, as it was so hot, and I didnt get up early enough to eat and get the run in before the mid-day heat...... OMG its humid too 26 degrees, and humid echouwowa!

So lots of house work today, and paperwork for my husbands business's so I was kinda starting out tired...

18 miles  easy pace, averageing 7.49 pace, some slower some faster... I struggled with the heat, I was fully fueled this week, but still the heat really took it outta me..

Really proud my husband Paul cycled with me, and my son Dylan they both did the full 18 miles with me, Dylan did so well its the most hes cycled ever and he seemed to enjoy most of it... I was so proud of him. Well Done Dylan  :-) 

But I did it, so the extra miles added on this week, next week same route not fueled then the following week if its not so hot and humid, I hoping to hammer the last 4 miles but we will see.... Happy summer days !

:-) 

20 mins xtrainer level 6.  Gym is too hot its hotter in the gym than out Duh !

3.7 miles extremley slow, as I am sore from my 18 miler yesterday, I did have an ice bath for 15 mins as no more time and had to get on with stuff....

15mins xtrainer level 6.

The news for the uk is HEAT Wave, we are going to have temps of 30degrees and over OMG HELP I cant run in this!!!   I will have to take ice cold towels and put them on my head like Allie did in the over 100 temps in her recent race.

 AFTERNOON

xtrainer 20 mins level 6

9 mile easy run very easy in this HUMIDITY LOL, Oh My! it was hot out today.  1hr 11mins

xtrainer 10 mins level 6.

Physio, my physio didnt find too much wrong with me except every muscle was just sore and bit achey brakey but all ok... :-)

Nature hmmm saw 2 squirrels, really made up as our squirrel popluation is real low last few years, so it was nice to see some, I named them pinky and perky, hahaha dont know why but this is what jumped into my head LOL.

Well no gym this morning; I was on call, so answering the phone outta breath wouldnt be good LOL.

My home barrometer is saying 85% humidity OH Dear the session this afternoon may happen in the gym if they have the air con on please please have the air con on :-) 

 Stuck to the treadmill, it was hotty and sticky outside, very humid, 80/85% also thunder storms due!  

Air con was on apparently.. 

xtrainer 5  mins level 6  

2 mile warm up,   8 min pace 1% incline.

6 miles tempo run @ 6.24 pace 1 % incline....

2 mile warm down

xtrainer 15 mins level 6.

EVENING.  cooled down somewhat but the humidity was exhausting... session day today, I eased into a short tempo.... hilly route at the start in woodlands so its very sticky and close in the woods.

 went out real slow, 9 min pace :-O   for 3 miles 

picked the pace up gradually 2 miles @ marathon pace

last mile 6.32 mins   warm down 0.5 miles

Happy days and a very sleepy achey brakey tired BUNNY  :-))