okay I may not have run those 4 miles but I walked it, yay I can walk without a limp :)

so two more ice baths, heat and vibrogym massage, I feel a little better today but the hip is still stiff, and I feel it along my hammy too.

a non productive day, I am hoping Its much better again tomorrow but I shall see, both ice baths a good 20 mins which is hard mentally I think anyway its not too bad when you know your running but when your not I feel Kinda peeved with it all. I agree with Chris Ms comments yesterday.

I feel as though I didnt warm up enough for such short intervals, also not running much mileage hasnt helped as my legs do feel tighter, and the added thing of running round bends on a track as I feel as though it hurts when I push off and twist slightly to the left, which is the same action you would do around the bend of a track so hey If I hit the track ever again for short fast stuff, Iknow I need to build up to this and warm up stretch allot more like 100 times more :)

Went the gym did 60 mins xtrainer level 6. :) 

Cycling in a forest not so local about 1hr 10 mins drive away.

Delamere Forest, its a bit hilly but really nice scenery and tracks. 2 good hours of cycling no stopping didnt take my watch so not sure on distance. It was pretty easy for me though. went as a family Paul and Dylan, but it was good to get out and my leg didnt hurt me at all.

Also did a 4 mile walk again. 

Oh Dear this is driving me mad, I had a moment yesterday I wasnt happy at all, I hate not running and having the pressure of losing training/fitness is driving me insane :(

I got up this morning 6.30am went the gym, did 1 and half hours on the xtrainer level 6 and level 7.

I had to take Paul (husband) to the hospital this morning for more results and tests, and it wasnt good, seems like the whats so thought carpel tunnel syndrome isnt carpel T S so they think the problem with his hands is to do with the base of the neck we are waiting now for a MRI scan booking in the next few weeks. But his blood tests came back too for his liver etc, and its an improvement which is good news.

Off to the gym again. 2 full hours on the xtrainer. I ranged on the level, no less than 6 but that was only recovery, I did 5 mins intervals starting level 7 upping every 30 secs to level 10 then holding it this for 1 min, dropping to level 7 for the last min but hitting cadence of 180/200 then 1 min rest, 5 lots of these intervals.

Then for my next section I did like a tempo run, 10 solid mins at level 8, dropping down to level 7 for 15mins but hard cadence about 150.

again I did 30 mins level 7/8 then last

30 mins I did intervals. 4 solid mins, 30secs increase again to level 10 and then dropping for a sprint at level 7 cadence 180/200,  1 mins rest at level 6 slow. this was a real hard one, so I did this 5 times then 5 mins easy for warm down.  Last intervals were real hard, I did really feel it like the 400ms on the track. So this is good, I am still real fit.

I got a few odd looks spending so much time on the xtrainer and even a pt instructor came over to me asking what I was doing but he was quite impressed :)  

Hey Sweat levels absolutely disgusting hahaha........ air con wasnt on thats my excuse LOL

5 mins very easy step ups, my leg is holding out pretty well with all this, I did try a jog on some grass today too I do feel it slightly but again Im hopefull I will be running v soon.

6.30am gym, Yawn.  Its really getting to me now I am on a xtrainer and others are on the treadmill ahhhhh!  

My competitive streak is still there though, People come and go on the xtrainer next to me, Why ? I dont know theres like 10 xtrainers and they get on the one next to me  and try so hard to keep up with me :) he he but I just keep going.  

I am a women of consistency,  I like my days well planned organised, but 

 How weird is this

Ms Finden, 65, said the cat probably got the idea by watching other passengers at a bus stop outside her home. 

 x trainer first 30 mins did reps, but I really felt it from the big session I did yesterday, did 3 x 5 mins reps real hard upto level 10.

then did a reasonably hard 30mins at level 7 last 15mins at level 6 and 5

1hour 15 mins.  I was pretty tired. 

Thinking of doing a big swimming session today, my leg seems so much better but I still feel it a bit, and its really hard to stretch out, so I am just stretching little bits but lots of times.

 Swim Session

1 hour, 103 laps I did mostly just one pace laps, then last 10, 2 laps hard 2 laps easy.

5mins break then 1 fully 25 metres under water turn and hard back. I do like swimming but hate using it as my main fitness :(  just one more day to find out what I have done to my leg :) 

tonight I go the physio, my hip is so much better, although I am not gonna run till I have seen the physio 1st.

No gym this morning Its a day off for me workwise so I had a nice sleep in and slept well.

gym this afternoon xtrainer 30 mins with 5 min intervals 3 lots of hard.

Physio : I am not a happy bunny :-( it is my hamstring after all that, apparently acute hamstring injury !  I am not convinced sorry, maybe I am in denial I am pretty upset not sure what to do for Berlin, as the physio said 3 weeks no running

After all I have done some pretty hard work on the xtrainer and swimming, 2hour bike rides, if it were an acute injury I wouldnt have been able to do these things!

My thoughts, I am going to wait see my own usual physio see what she says, after all the improvement from last Thursday has been over 70% improvement in pain!

They used some machines ultra sound and some other thing that seem to have flared the hamstring up, I have to wait a few hours and ice bath it! what joy :(

I glass of wine and bed I think after my ice bath of course! 

X trainer for 1 hour at the gym 6.30 am yawn

Big Swim today did 110 lengths,  did  20 lengths that I alternated 2 lengths hard 2 lengths easy.

Then I did 10 lengths reasonably hard, but constant, I had some guy trying to race me, but because I dont stop I just do tumble turns, I was catching him up, after 8 lengths he quit LOL. (why do I always get some guy racing me in the pool, on the xtrainer or the treadmill, yawn, actually it helps somewhat with the boredom of this training for me).

Okay I had a 5 mins rest, then did 1 and a bit lengths under water then 2 lengths hard.

3 mins rest. repeat but it was 1 length under water 1 length hard

3 mins rest repeat 1 length under water 1 length hard. This is the biggest and best swim session I have ever done, even when I did Dublin, So I am optimistic to as how fit I am now.

Rest Stretch and ice bath

Rest day, Didnt do much,  xtrainer for 30 mins.

I went back to bed today, at 9am, I was so tired, I didnt get up till 11am so 2 hours nap.

I was going to do  a swim, but left it, went out on my bike, I was stressed out somewhat, so needed to let off some steam took me at least an hour and half on the bike to realise, I was tired and for safety I needed to go rest again. Although I did enjoy it, I am deffo an adrenaline junkie LOL

Okay didnt blog this yesterday, but I went to see my physio and its seems like I was wrong diagnosed, she doesnt think its too bad at all, and rest ice, stretching, but that painful stretching to the were you know its not nice, then hold for 1 min rest and repeat 3 times, then repeat 6 times a day, my hammy is stressed out, and sore on the insertion to the bone under ya butt LOL 

So swimming today yay (not)

44mins 30 secs 100 lengths, not too bad I think my best is 43mins 58 secs, although I am real tired again today, Ive had one ice bath so far two stretching sessions, and a vibrogym session done. 

just another stretch vibrogym and ice bath to go, oh and gonna cycle for half an hour, and a brisk walk to go so no wonder im tired :-) 

10.5 mile bike ride. not hard, as with Paul whilst dylan was at a birthday party, Paul likes to go at his pace, so Its not too hard for me but it was fun and the weather is so warm and nice.  

Played rounders with some friends on the field, now this was fun, I did jog, or hop jump skip with my leg, everyone thought it was funny, as usually I am so competitive and I couldnt be he he he :-)

So hot bath, some stretching and then cold ice bath. Back at the not usual physio tomorrow! sports massage what fun hey but my hammy is allot better hence the running well jogging around a rounders field :-)

Okay I need to run, not want but need, I am pretty hyped up at the moment, even friends I dont see often comment on my demeanor ahhhhhh! 

Its mad or I am mad maybe both, but  I understand it, I try to control it, but I am pretty damn moody about it..... I feel like I am going cold chicken from my addiction of running its not nice dont try it LOL.

 I had to work today, alarm went off at 6am, but I didnt get up, too tired, the pain of trying to stretch out this strain, and the pain of icing so often etc, is getting to me and making me tired.

So off to work, then after work Physio, not my usual physio but the other one, I thought Id give them another go, omg sports massage was harsh, piriformis was tight but loose now LOL

I went swimming after to vent some or allot of frustrations!

I went out pretty hard after a short warm up, I kept it going pretty hard then picked the pace up some more for middle laps, I did a total 8 of fast lengths, 2 fast 2 easy, my usual 2 lengths are 54secs (25 metre pool) the fast ones I picked up to 44 secs and one 43 secs for 2 lengths, then I kept going and banged out 100lengths in an awesome 43mins 35 secs, fastest 100 lengths so far. I was tired so did one length under water and 2 more hard lengths then finnish.

So Frustrations splashed out of my system LOL, the pool was pretty empty in the pool as allot of kids were having lessons, so it was quite good, and nobody trying to race me yay :-)

Although its communal showers with proper changing rooms, but why is it I attract odd men, come on why ??? some weirdo was talking to me in the showers, his kid was obviously in a swimming lesson as he was fully clothed, urgghhhh so why in the changing rooms, goodness gratious me, so It was a quick rinse of my hair and run off for me towel LOL   and the funniest thing is I have great short tan lines from all the running in the sun I have done in my shorts of course! and I look like ive got white shorts on hahaha LOL  oh I am laughing tonight, at myself of course

:-) 

6am start again yawn! 

1hr 30 mins xtrainer, did mostly level 6 and 7, this did get boreing this morning, I seem to have less attention span in the mornings, as I can do 2 hours quite easily in the afternoon.

My hamstring is slightly better again, I have more range of movement, but its still sore, I thought it would be so much better by now, and I would be running.

We are going away next weekend for 6 days to the lake district Coniston, I was really wanting to get some hilly training done this week, fell running etc..... I am not sure this is going to happen, but still I can hope for it.

I am really confused as whether I should go to Berlin now, its less than 6 weeks I have missed 3 long runs, and 2 weeks of running training?   we have paid for the flights but not the hotel yet!   I have looked up some other marathons smaller ones, the ferrari one looks good in Italy, its a much smaller race, but flat and fast, and hey we will be able to go see the ferrari track etc....... so anyones thoughts????  

 so Swimming, thought pink would be nice for today!

I did 100 laps, with 10 laps in the middle, 2 fast 2 easy, this was hard, I didnt puch the other laps I was feeling tired, and my son was doing lengths with me, so it took me about 50 mins, then one length underwater and 2 hard and finnish!

Physio today!

1 hr 30 mins xtrainer;  30 mins level 6 good warm up now intervals

did 4 mins progressivly hard upto level 10 then 1 fast min at level 6 but sprinting

1 min recovery

5 mins progressivly hard upto level 10 and stayed their for 1min 30 then 6th min fast at level 6

1 min recovery

6 mins again going upto level 11 this time, then 7 min fast at level 6

1 min recovery

6 mins upto level 11 then 7th min fast level 6

1 min recovery last one

5 mins hard level 11 then 6th min fast level 6 (fast is sprinting fast, I am sure one of these days that something will fly off the machine when I go fast on it, LOL

30 mins level 5 and level 6 so like an easy run pace. hr about 120-125 at this level.

He he, no weirdos today :-)

Physio : blue today as I dont like blue really but my physio is an Everton FC supporter. She worked really hard on my hammy and made me work hard with some PNF stretching, and my goodness its hard work. GOOD NEWS My range of movement is back to normal, but I need more with my hammies so she tells me, I know I have been lazy with stretching as well, so really its all my own fault.

GUYS I AM GOING TO JOG TOMORROW YAY :-)   (red for L'pool Fc)

Okay I have not 100% decided on Berlin or not, as I have been given the go ahead to run but very short jogs on grass to see how I am, and this will be tomorrow, Im very excited He he he.

Once I have done a few runs and see how my leg is, and if I can go back to some mileage for a week with no interval training except in the pool etc, I am hoping to see how fit I am still and then I will decide.

More than likely I am going to do it and do Chris M's Idea be very sensible though.  I want to do London Next year now, even if I get under 3 hours, I have decided Winter training is so much better although not as nice but I want to give it another go.  getting way ahead of myself again..

Swimming session now see you later after it :-)

NO gym today bored of it.

big swim session.

1hr 20mins, went to my mums golf club to swim, its only 20 metres long so I had to make up the 5 metres lost on each length, I wanted to do 150 25metre lengths biggest swim yet to date.  

25 x 150 =3750 % 20= 187.5 lengths, I rounded it upto 190 lengths to be sure and ya know my ocd with numbers.

so I did 3800 metres in the pool and it took me 1hr 20 mins it was nice and quiet and no weirdos thank god.  Sorry Burt I know you like old ladies, but today I was in another funny mood and couldnt be doing with any weirdos, actually maybe it was men fullstop LOL .

But Burt their were a hell of allot of old women in the pool when I was leaving would this be your heaven he he he (you know I am only kidding)

so I was tired but not really bad to have done 50 more lengths than usual too, I might do this again tomorrow but in the common public pool urggghh with weirdos LOL.

I havent run today I did a 50 metre jog and was ok, I just have to wait see if there is a reaction now, if not I will do a couple of 50 metre jogs tomorrow wehaaaayyyyy!

3 training sessions today! 

Gym 6.30am, xtrainer 30 mins, then a 20 min run/jog did 1.5 miles in 20 mins oh dear! but it all felt good, stretched the hammy out and did some leg curls urrghhh I hate weight training.

Swim session, in the public pool urgghh again,  But yay 200 lengths of a 25 metre pool so thats 5000 metres and I did it in 1hr 29 mins I was so made up with this, and still did a length and a bit under water with one hard length after it. Must admit I was tired and very hungry.

Last session an easy 3/5 mile run, well I did 6miles in the end, very easy and all is still good, It felt easy but harder towards the end.  average 7.50 mins.

Nothing amazing today just tired, no weirdos not that I would notice doing that many lengths LOL.

And I cycled to and from swimming, which is about 1.5 miles each way. so a pretty good day in all.

ONE HAPPY BUNNY! I may not blog too much this coming week we are going to the lakes tomorrow Coniston in a cottage so I am not sure they have internet, try and blog on my phone but it isnt always very good doing that, words get messed up etc

Happy days :-) 

Swim 100 lengths then off to coniston this afternoon when I've packed for everyone huh !

5 miles fell running oh my it was so exhilersting and fun.

I tried to count sheepbut so many I might fell asleep lol

Burt there were hundreds of sheep in the fells

Well early mor

6 mile walk, up the side of a waterfall, I got bored and ran up it LOL then back down to were everyone was :-) naughty girl.

put 10 miles in the marathon pace guide, as omg it was hard but thoroughly enjoyable, this wasnt a fell race route, I did ran round the rear of the old man mountain and the Walna Scar road to Coniston, then up the side,  past Goat's Water . then up the old man, this was approx 3.6 miles, I lost the gps signal, as I got to the top of the 1st crag it was very misty, if you are friends with me on facebook you can see the photo of goats water, and no goats but lots of sheep LOL.

Ok just to add Old Man of Coniston is 2634ft   :-O

and total ascents of all the small mountains and big hills, around the route is 3996ft wehay! I used the same calories I used on a long run too :-O 

I couldnt see further than 3-4ft in front or around me due to the mist! back down I came the same way I went up, although I wanted to run to swirl how it wasnt safe to run in the weather conditions.  I came back down Walna scar road, then went over upto and over some hills to the miners bridge, and around the copper mines walk, which is approx half the height of the old man, so a good deal of uphill running again, over a waterfall and back down the heavens opened when I was running around the copper mines I was soacked but had a huge smile

1. I was running

2. I had accomplished a great run that most couldnt walk up.

3. I counted hundreds of sheep LOL.

I had so many comments off fell walkers, a few just stood and watched I think amazed I was running up the hills which was a great feeling and definatley keeps you going.

 "wow your impressive" that was the best one, I can remember.

I didnt fall thankfully I am sore afterwards but thats great.

Happy Days :-) 

Its good to have a holiday but also good to be back! 

something to say for internet hey.  Morning swim 50 lengths I know wimp but after 5 days off I felt it, but that will be ok, I will do 100-150 tomorrow.  Oh and I went to my usual coffee shop afterwards wow Ive missed Neros coffee LOL ;-))))    that will be something I will look forward to during my swim tomorrow  at 8am, thats early for a swim for me anyway.

Just been doing some chores I call shopping a chore I am not a women that enjoys shopping :( 

I am going to try and do 6 miles easy later, after my afternoon Nap (alright for some eh)

swam 50 lengths, tired went out to run 6 miles, did 3.5 on flat, and hamstring is still sore.

ahhhhhhhhhhhhhhhh 

Okay to get things into perspective, I cant run more than 3.5 miles at 8 min pace without my hammy hurting.....

I am seriously thinking of pulling out of the Marathon.

1. I dont want to end up seriously injured and have months out!

 2. I dont want to go into it knowing I am not going to pb!

3. I can keep decent fitness and do some shorter races near the end of the year, and plan my next marathon build up.

Another thing is that 2.5 years ago I was doing 30/35 miles a week, I have done 30 miles this week with injury maybe not good running but I have done that, so really I am looking at this as a good thing in some ways albeit that the 30.35 miles I did do was all quality!

On this, I went out didnt go swimming at 8am, but did go at 11am, had a sleep in till 9am, which is late for me, I may not like 6am mornings but I dont like being in bed later than 9.

200 lengths 1hr 32 mins, I didnt stop like last time for a rest at 100 and 150, I kept going although I did slow down allot in the last 50 lengths.  Some fast swimmers decided to trample me down during my 80-150 lengths which was annoying, they were doing say 10 lengths hard then resting, lap me a few times then rest, Id catch the laps up, urggghhhh! I know I know, they must have been doing swim reps but it was annoying as I was feeling it today.

Had my free Coffeeeeeee hmmmm then got my hair done yay, and off out tonight with some friends a local pub has been done up and we are going to see if its any good :-) 

No Miles today, having a rest day so no lengths either :-)

I have taken stock and gone through in my mind what I want to do now, its deffo London 2010, although I want to maintain my fitness but make sure this hammy is right too!

Then I think I will do a really good build up to it too, so in the coming months I want to have consistant running!

I know I can run up and down hills, with no pain, so is this a good idea to go run hills every day I am not sure, my coach wants me to do some cycle training???? Im not sure on that either, I hate cycling I find it easier than running to a certain degree physically its easier but so is swimming easier than running, although I love running ahhhhh!

My hamstring feels a bit better today, I have full range of movement but I still have some pain, I am glad to be home and using my vibrogym (powerplate but a slighly cheaper one, but still commercial standard)  for massaging my legs and stretching too, I forgot how good it is for this, actually its pretty damn impressive  :-)

6.30 am start! gym, xtrainer/elliptical.

I havent been on the xtrainer in a week as we were away on holiday, and not done any intervals, so thought I would do something similar to mile reps.

I did a 10 min warm up level 6.

Then 5 mins hard upto level 11 then drop down to level 6 for 1 extra min but cadence in the 190/200 range so like a sprint for a min.

2 mins rest repeat and I did this four times except on the last one I have to give that little extra, I went up to level 12 and did 1.30 mins sprint so it was 6.30 mins in total. then warm down or the rest of the time, covering an hour on the xtrainer.

I was going to do leg curls, I stretched out and thought not today maybe a day when I am not doing intervals. I dont like doing weights as I put on muscle easy, I am pretty muscular anyway and I dont even do much press ups etc own body weight, I do core work and step ups, although the steps I am not doing at the moment since injury.

Home. Vibrogym for a really good massage and stretching on it, it really helps with the stretching, as its 3d vibration used when you stretch so any scar tissue is disrupted, and I do feel it afterwards, but it feels better! although slightly sore, but better and range of movement is better too.

Its 3 weeks since my injury and most grade 1 hamstring injuries are ok apparently after 10 days, So I am frustrated to say the least....

Swim this afternoon I might see how it is after the swim as It always feels loads better after swimming, I may run 1 mile if its ok. 

 100 lengths swimming, record time 45mins 36secs   happy happy happy :)

2more lengths one breast stroke v easy and last one under water length. 

150 lengths not much else to say! 

Swimming training 200 lengths, did okay not as tired as last time so better! 

Been to see my physio and the hammy seems stronger and a bit better and she has said to build up slowly jogging is all I can do for now urgghhhh.... Id rather not run at all at the moment its so frustrating.

15 mins xtrainer warm up. 

3 miles jogging happy but frustrated the engine wants to go faster but the legs just wont :-)

 Those hills have made my achilles on both legs sore! ouch but theyll be okay, just first few steps are a bit ouchie.

So Burt I saw some bunny rabbits 5 in all, on my short run through the paths of the sand dunes  Two looked very fat LOL...... saw a cyclist I used to see all the time on my morning runs... "long time no see you ok" first time he spoke to me I said "yeah thanks just been injured"  this was as I kept jogging and he kept cycling it was funny in a way.....

X trainer omg I always get someone strange smelly old man go on the xtrainer next to me in the early mornings urgghhhhh go away you smell LOL  

I may go for another run this afternoon sorry Jog, coach says short easy jogs twice a day   :-) 

I am contemplating giving up the competitive running and just got back to 30 miles a week for fitness !   which is run 3 maybe 4 times a week with no pressure hmmm still thinking bout it......

Okay UPDATE  No not giving up thats not like me for goodness sake women ahhh

I did a 50 length swim today, but did some legs only arms only lengths ooooh  this was tiring then did some fast 2 lengths with 3 mins rest, did 3 lots of this the rest was a slow 2 lengths and then rest for however long I have left

1st 40secs

2nd 40 secs

3rd 40secs

ooooh wanted to do a 39 secs one never mind, although that was hard, maybe Ill look at doing some triathlons with all this swimming etc.

Cycled for 4 miles with hubby Paul it was windy and he couldnt really keep up with me so I ended up cycling behind him and he did the pace but to be honest it felt really toooooo easy, (sorry Paul) hmmmm at least I got some blood to my legs. :-) 

ONE Question, Has anyone used a Marathon Entry for training as I cant get my money back on the flights so I am thinking of running it but training pace???? in the hope I actually get round without injuring myself!

Cycled to the gym it was real windy again 2 miles  10 mins 

Gym

xtrainer for 30 mins, did intervals, but long ones,

5 mins level6

6 mins at level 9

1min fast

1 min rest

 8mins level 9

1min at level 10

1min fast

1 mins rest

 5mins level 9 

1 min fast.

 sweatmill LOL   5mins easy 9kmh but on gradient 3%

20mins 10kmh gradient 5%

5mins easy gradient 2.5% 9kmh.

step ups 5mins felt my hammy on these

cycled to swim pool (public one urgghhhhh)   0.8 miles.

Swimming 100lengths tempo pace.

2mins rest

2 lengths hard 41secs

2lengths easy

2 lengths hard 42 secs

2 lengths easy

then upto 180 lengths in total tempo.

 Cycled home 1.5 miles 

 total without stops just for exercise 2hours 45 mins....... and I dont feel tooooo tired.....

Really enjoyed this today it was nice to do so much and not worry about getting back etc. hubby was working late and Dylan my son was at his friends.

No stories really, saw lots of people I knew everywere I went in the gym I saw about 10 people I knew bizzar, then at the pool I saw a friend I havent seen in ages which was nice, I had a quick chat and said we should go for a coffee sometime.  Although earlier before my long exercise regime I went for a coffee with a friend yes it was Neros (chrisM) and I enjoyed it, although it was really noisy there today and saw some friends there too which was really nice :-)

swimming I ended up cutting short of the 200 lengths I wanted to do as I got really fed up they had swimming lessons on and no swim lane, all the kids just kept getting in my way and when youve done an 1hr 20mins, and your tired of going round people welll I just got fed up of it, If I could carry on up and down no people to go round I would have been ok, Im sure I did more than 180 lengths due to the added going round peopel LOL  

Ran 4miles sand dunes ups and downs, then some road making a total of 6.5 miles  it was so windy bit of rain, and warm.  averaging 8 min miling over sand dunes maybe somewhat slower going up although faster going down.  then 7.0/7.30 pace on the road which I was very happy with.

I felt great, had a massive smile on my face, I was running and singing to keep it hard on my lungs, and of course I am a terrible singer so I stopped singing if I saw anyone close enough to hear my out of tune voice LOL

I tried to sing and count bunnies which wasnt too hard as there wasnt many out today :) 5 in total.

 And now for the ice bath brrrrrrrr................

 Oh and as for the question yesterday I have decided no to jogging around a race My coach is dead set against it, knowing I just wont do as my told in races as it is LOL :)

Not done 6 yet, but my legs feel okay after yesterday my achilles hurt more than my hip so thats good news in allot of ways :)

UPDATE;  did 6 miles, 3 at least were marathon pace or near enough id say more 7min pace, the weather was WET WINDY and abit WILD so I think I did well in the weather to hit 7 min pace, and its at first few miles a hilly route, but I was just warming up then.

I am looking at changing my training a bit this time, instead of taking 6 weeks just doing mileage and lots of it and no sessions, before I start my marathon training which will be along stint if I get in.

I usually do lots of base miles get up to 70 mpw for 2 months or so, then go into sessions drop the mileage then build it back up, although last time I got up to 90 miles in the marathon training but not the base miles.

Now I am asking for advice, I do go on my coaches instructions but only in the marathon training really, as soon as I can he wants me not to do the base weeks but do sessions too and some races which I am up for. but they wont be pbs more like fitness tests really.

so any thoughts should I go for high mileage with maybe 1 or 2 sessions or go 50mpw with high quality big  sessions to build me up for the marathon training OR  I could do a plan which is maybe 24 weeks long and build up through the 24 weeks more with more recovery training like swimming etc ?   so a 8 month programme???

1. Sept
2. Oct
3. Nov
4. Dec start of marathon training 16weeks out
5. Jan 2010
6. Feb
7. March
8. April London Marathon

My main goal is to go sub 3hrs London and maybe get some 10k pbs, not gonna do 5ks this time or Track. but I may do some xcountry races.

3miles jog and a 100 length swim...... all went ok.