rest day   HAPPY NEW YR

recovery day, physio sports massage today 

long 16 miles today in cold uk 

really quite easy miles, roads too icy, kept having to slow down for the ice, so frustrating!

15 mins xtrainer

8 in early afternoon, mainly beach and woods to keep away from slippy roads.  did ok last few miles picked pace up.   although my achilles has become more than a niggle again sore at the start of my runs not sure why!

did 4 really easy miles in the night, to ease legs a bit. slept really well last night which is great.

Well pi**ed off, got a sore achilles sure its running on the ice on Monday, Coach said couple days of rest and xtrainer, omg I hate the xtrainer, and its me birthday today gr8 pressie hey!

Think positive, got an email From Berlin marathon Organisers yay, got a place in the box behind elites, as internationl standards are 10 mins faster so a 2.50 I need for that, maybe Ill do it there hope so!! this is the next stage for me if I dont get too Injured.

And Bath Half Marathon have given me a reserved elite but Im seeing how I go as thats only 10 weeks away???

45 mins on xtrainer, oh I hate indoors training, 15mins of it was intervals consisting of 2mins really hard and 1min recovery, need to blow some cobwebs away although not meant to be doing anything hard today!

vibro train,  only massage used and stretching

still cant run, vibro train for massage and stretching, ice legs 3 times!

cant comment any more, not a happy person, 

stretching, icing, and massage

did 10 mins of exercise on vibro machine, and stretching and massage, actually doing something feeling a bit beter, but really need to run, had 4 days off now! frustrated.

xtrainer for 25 mins then run for 5 miles went slow felt remarkbly ok 

iced massage and vibrogym

did 2 miles jog with my son dylan so really slow better for me, and stretch.

5 miles easy, leg still sore at start but eases off, icing and massage!

10 mins Vibro gym

warmed up on xtrainer 15mins, did middle 9mins hard, 

5 easyish miles approx 7-7.30 pace

last 4 miles @ marathon pace, 6.45  felt loads better, ankle sore at the start but once warmed up ok, needed good icing after though! 

 warm down on the xtrainer 5 mins and stretch

so better at the moment, might do some very slow miles tonight, hubby wants to cycle next to me, he will have to go slow! lol

Ok didnt do run tonight, too tired and it was raining, cant be too impatient either twice a day will come maybe next week or week after that, so I iced and vibro massage!

x trainer intense physio session.

pretty much a rest day.

Met with my coach, took a few hours talking over coffee!

set some goals, and strength training, to help with the injuries, so once the achilles is a little less sore, I have to do step ups, working to 100 at first, really easy and then time progressivly working upto 30 mins of step ups continuasly, as the max though.

Also need to work on more core work and hip strength too! less road work, more off road, and working up to mileage. good to set some training up. talked about marathon I did in oct, and the training upto it, I did 8 x1 mile in one session with  3 mins recovery, all the reps in 5.30-5.45 mins, and that I need to focus on doing this again along with other sessions, if I can do that session amongst 75 mile weeks, like I did then with the step ups etc, I should hopefuly stay injury free! I have changed my goals as according to my coach too!

6.2 easy miles, off road, woodlands, and short sanddunes.  felt better, and ice bucket for 5 mins, cant stand any longer, loads of stretching, but glad I could run!

 did 100 step ups for strengthing my ankle joints/knee joints etc! got to do this 3 times a week.

roll on some hard training! 

Run in afternoon was 5.5 miles, approx did last 2miles at marathon pace, 6.45 felt good this afternoon.  Did a decent session on the xtrainer before run to warm up, did some intervals to raise H/R got it to 160 which is low for me really on intervals, recovery was down to 115 in 45 secs, so recovery is good still.

Warm down on xtrainer for 5-6 mins.  Iced achilles and calves.

Easy run in the night, of 4 miles, and iced again.  Stretching programme, approx 1 hr.

 Not sleeping well again, broken sleep, keep waking up, this isnt good when Ive got niggly injury, need my sleep for recovery!

9 miles total run: last 3 miles near marathon pace, 6.45/7.00.

mostly off road, sand dunes woodlands hilly!  1hr 07mins.

felt ok, not much wind, as I was mostly sheltered, cold today and damp, when I was in the wind it was icy.  Again not sleeping well, 6 hours just aint anywere near enough sleep, I can survive on 9 hrs, but really need more when in training!

 Ice bucket for 10 mins and vibro massage.

Achilles still sore..... 

did allot today.

1hr 40 mins on xtrainer and really hammered the last 25 mins.  (mad I saw people come in the gym do their work and leave and I was still going on the damn machine, the amount of hours Ive spent on this machine being injured is amazing.)

step ups for 10 mins find these can hurt my achilles but they seem to be helping! i didnt count although it took me 4 mins to do 100 on tuesday, so did allot more today.

20 mins of running in water, I touch the bottom of the pool, not deep water running, cant be doing with that, at least I can do the running action right, my leg doesnt hurt at all doing this, its just really boring, and I cant get my hr above 120bpm, so its deffo not cardio work, more like resistance training without the impact!

no rests in between except getting changed.

IN the night I ran on roads as its dark, for 4 miles, decent pace, leg felt alright. iced and stretched.  I am a happy bunny now, tired and hopefully ready to sleep for the first time in ages.... Really had broken sleep last night, just kept waking up. 

Not sure I mentioned, got into Block B of Berlin marathon, I believe this is the 1st block after the international elites, so I am happy with that.  Could have got a really good place in NY marathon, but that would be too hard for me this year, much longer flight etc, more to it than that. 

easy day today,went physio some niggles there again!

did a 4 mile easy run, on soft ground

5 broken hours sleep again, feeling reallytoday, and tired, and it was really busy day at work, got really cold and wet!

tired, deffo showing now typing wrong ringing the wrong people, and saying the wrong names 4 hrs sleep last night so i am absolutley knackered, going to take herbal sleep tablets and going to bed at 8pm.

did 3 really easy miles, really very tired.  

7 miles total, 4 at 7.30/8.00 min pace, then last 3 miles pushed it, 6.30  6.02    6.36  I meant to push the 2nd one in just to try my achilles out It held out great, feeling allot better about this.  

the 6 min mile did hurt so I have lost some fitness.

Slept last night but the sleeping tabs make me feel hung over! but at least I slept. 

iced and stretched,  

Well, did a good run today, mostly off road, in mud! but was enjoyable for once no pain in my achilles.  20 mins xtrainer warm up, then nearly 7 miles off road,

Route for record: lane down side of barracks, over bridge, thru old hightown to farmers fields, across back of fields, through  wrights farm , and out be the courtyard little crosby, 

through fields of jimmy wrights farm, back of Jospice, ince road and by-pass which is road!

flattish though!

1hr 7 mins, good run, average is 1hr 12 over this course, so quite happy, felt good.

sleep assisted nitol! 7 hrs feeling slightly better but still dog tired!

did an 11.1 mile run, 1hr 27 mins not done this route before, or Its 2 routes added together!

 Route, House-Heather, fishermans path, down to coast road, turn left before coast rd, back through sand dunes, woodlands and path eventually back to fishermans path nr beach, 

route along new woodland path in line with beach to Freshfield Car park, so lots of sand dunes, then straight over to new paths to man made lake, and through to Road back up and turning right to along past shorrocks back of range high, and up pathway to hoggs hill, past L A fitness back through Formby main roads to Home. 

last 2miles marathon pace, 6.45 or less, felt good, legs are ok, and iced and stretched.

Feeling allot better, after some sleep, nitol assisted but allot better. 

 Longest run since injury, and feeling ok.  

un-scheduled rest day, due to son being ill, and having to stay in a look after him, could run tonight, but got a scheduled visit to the physio, and she says not to do exercise that day afterwards cos she does inflict some pain, but I always feel better for it.

Decided at the moment my fav music song, doing easy running to is U2, Beautiful day, and U2 with or without you, but with or without has always been a real all time fav of mine, I dont usually run to it, but I did yesterday and it was great!

other than that its pop, rnb and proper head banging dance music!

sleep nitol assisted again, really struggled to get to sleep but once I was I was gone! thank god!

Name:
Samantha Dean Howard
Birthday:
January 8, 1977
Events:
May 04: Southport Waterloo 15k
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Name:
Samantha Dean Howard

Did 11.5 miles today, put as easy, it felt good 1hr 20 mins, I was ranging between 7.00/7.30 with an awesome 6.00 min mile in the middle, (cyclist, I was slowly cathing him up, when I overtook him he started to increase so, so did I, this is why I train on my own mostly cos I am just TOO competitive streak wise).   And I was also  fed up, then after half way ranged approx 6.45 so was an excellent run. windy on way out and dull and cold.

15 mins on xtrainer before run and 15 mins after, then 10 mins of step ups. stretch and did some abs  for once!  not lost any strength on abs did gr8!

Feel so much better getting back in the swing of things,  also slept ok last night, apparently woke the whole house up though, laughing in my sleep, not sure what that was about, and it lasted for 15 mins so they all say, not sure on that!  must be the nitol making me delerious.  still need more sleep than 7hrs though.  

Happy days!  well getting there. 

well not a good day, relative on last rites, so did an easy 5.5 miles, feeling pretty crap today, as not much sleep again! 

shite having a few days off nitol, and really cant sleep..... so sick of this now!

Passed my motorbike theory test today, Iknow nothing to do with training but, made up, went really well, so the actual test next, and Im a biker girl!

did 9.5 miles, route, fishermans path, route through sand dunes and pinewoods, paralell to the beach, hoggs hill, past LA fitness, and down the by=pass, to tesco lights and back into Formby Church Rd, Green Lane, and St Annes Path to home!

garmin watch was not charged, damned hubby turned off the plug WHY i dont know!  so not sure but felt easy miles, 1hr 10 mins approx , my average time for this! took husky along for company, my dog Simba, but he wasnt a good boy today, disappeared to check out a young lady dog!

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

did 25 mins pretty hard on the xtrainer!  

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

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

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

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

OMG no sleep, I need sleep very tired now!

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

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

Sore throat still, need some sleep.  

11, miles in total.

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

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

to mile 7   5mins 34 secs

to mile 8  6mins 28

to mile 9  6 mins 31 secs

to mile 10 6 mins 29 secs

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

last mile 11 6mins 15 secs

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

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

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

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

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

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

anyways enough rambling today hey! 

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

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

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

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

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

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

1hr on treadmill. 

did 11.5 k which is approx 7 miles

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

5 mins easy on xtrainer for warm down,  

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

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

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

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

 Had a lovely sleep at last 9 hours, yay.

So I warmed up on the xtrainer 10 good mins.

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

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

Wehay! 13 easy miles.

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

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

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

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

 1hr 5 mins 

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

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

Done loads today, 

1hr 15 mins on xtrainer doing intervals.

10 mins step ups with weights.

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

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

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

thats 3 hours of training today, yay!

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

Well, bit sore today my legs. and Tired.

25 mins easy xtrainer to get a good warm up.

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

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

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

25 mins on xtrainer.

10 mins step up's with weights.

2.5 hours training for today.

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

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

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

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

2 miles warm up jogging on soft grass

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

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

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

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

active recovery, did a walk.

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

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

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

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

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

1- 5.40 mins,   3.mins recovery jog

2 - 5.31 mins 3 mins recovery jog

3 - 5.37 mins   3 mins recovery jog

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

good sleep again this is so much better. 

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

Easy cycle with my son and his friend 45 mins.

1.01 hrs run, really easy.

night running again.  8 miles really easy.  

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

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

done session today.

 3.5 mile warm up.

0.5 mile reps, with 2.30/3.00 min recovery.

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

. 2.43    2.43     2.49  2.47  3.00   2.50

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

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

then run back,  4 mile run back 

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

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

Sleeping ok, and resting

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

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

25 mins on xtrainer, and session with physio.

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

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

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

PM>

Session, 4 x 1mile with 3 mins recovery. 

2mile warm up.

1. 5 mins 45 secs. head breaze!

2. 5 mins 38 secs, felt good.

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

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

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

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

Horrible weather this morning, cold, and wet!

1hour on xtrainer, last 20 mins hard.

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

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

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

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

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

time for sleep monte I am knackered! LOL  

okay, another good nights sleep.

45 mins on xtrainer.

10 mins step ups.

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

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

;-) 

Well, no gym today, session day!

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

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

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

1. 3.10       

2.  3.08

3.  3.06

4.  3.09

5.   3.02

6  3.03

7 3.02

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

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

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

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

Felt overtired today, so spent most of the day recovering, didnt run, thought I would be pushing my luck. Didnt sleep much, I have a motorbike test on Monday, and did a lesson today, of 2.5 hours, so really tired.

Well, not much sleep again, really stressed about motorbike test today, taking the full licence, so I am on the 500cc, which I prefer its heavier and more balanced. so eat tidy the house, and off I went.  It took us 45 mins to get to the test centre, and I was going 2nd, so I had 1hour of riding round Southport and doing practice U turns and emergency stops, the heavens opened up, so back to test centre for my test. 

O h my I was cold, anyways, the rains was awful, and very windy on the country roads, were I had to get up to speed, but guess what I PASSED<  and with 2 minor faults caused by one error, apparently average for minor faults is 6-9, and 15 is a fail, I only did one thing wrong, and he gave me 2 minor faults for it, typical but alls it was I did my life saver look behind and delayed in leaving a junction so that meant error on observation and error on safety, as its not safe to leave time  but Yay, my instructor thought it was brill,  then another 50 mins back to bike centre, and then drive home of 40 mins, so I am really tired.  

Didnt run, again how bad is that, I was just so cold and tired, I wanted a bath and hubby made my tea for me, I was amazed as that was the 1st time hes done proper tea in over 12 years big smiles ;-),  so training tomorrow.

Well, going to do a really long session today hoping for 16 miles in total.

Slept really well last night, 10 hours, wow.

going for 3 miles easy warm up,

4 x 1 mile, intervals, hoping weather is calm and go for 5.30 mins.

3 mins recovery

then 9 miles really easy, to get mileage up to speed. lets see, Ill let you all know later

Well not what I expected, felt really fresh, did 3 mile warm up, the heavens opened, rain again, 

1 mile 5.30mins  3 min recovery

2nd mile 5.32 min 3 min recovery, starting to feel tired, legs bit tight, might have gone too fast !!

3rd Mile, half way, stopped by a car pulling out of drive! do ran on the edge of the road, but as I did slipped, and felt my calf tighten.

5.49mins

when I stopped my calf was sore, so stretched, and jogged off, but didnt get better, so left the session at that, jog walk home, iced.

Stretched, massaged and iced most of the night. not a happy bunny.

Legs still a bit sore, especially my right calf...

So warm up on xtrainer for 25 mins on a decent settin level 6, goes upto level 12.

calf raises, 15 each one.

Step ups for 15 mins.

went out at jogging pace, till I got onto some softer ground, stayed at 8/8.30 pace, as it was a sandy route.

got upto 3.5 miles, then realised the time, had to take road back, and pick the pace up as time had gone by, and I was going to be late for collecting my son from school, picked the pace up and legs were ok, 6 min pace at one time, but actually backed off because I was worried my calf would go or something.

going to do 6 tonight but jog it out. 

Oh what a difference a day makes!

Wow it was hail stoning kinda cold tonight, but no wind which is good. 

Went out with Paul my husband, he was on the bike.  

jogged out, and did 6 miles continous

mile1 8.30 

mile 2 8.00

mile 3 8.00

feel good now legs eased off;

mile 4 7.30min

mile 5 7min

mile 6  blasted it out 5.59 min.  0.5 mile warm down, and stretched, used vibrogym to ease out my legs more.  iced.  (funny thing was, Paul didnt know I was going to pick the pace up, as I did I had to shout  picking it up all the way! as he was lagging behind, I had to say something as he wouldnt have known, he struggled to keep up at first, which was a good feeling for me....)

So  feel better for doing that, I know its more psychological as I cut my session short, but I have the option of an extra day of recovery which will have to be tomorrow, my rule of thumb is hard day/easy day, got to keep to that to stay injury free.

so tomorrow easy day and Friday session, sat easy day maybe 7 miles, then sunday 16.5 miles.hoping to get through this week.  I am a happy bunny now! lol ;-) 

okay not much time today.

15mins xtrainer for warm up,

9 miles out on the road and some soft stuff!

route, back to front, usual 9 miler from gym, up by-pass, through to little crosby, wrights farm, back o hightown, and past down path nxt to barracks.

1hr 09 mins. took it easy today, but still did in average time for this route, so happy with that.

go see physio, my god I had some knots, very sore, hips, rippled hammy's, and really sore calves, but I knew calves would be sore. so home for tea and sleep, I thinks.

Weather is rubbish, rain/sleet slight wind, and just gone cold again, thought it was nearly spring soon, but no chance hey!

3.5 mile warm up 

session day, 0.5 mile reps, 6 lots effort, vo2 max

1. 2.54

2. 2.56

3 2.53

4 2.56

5 2.53

6  2.51

3 miles in total of efforts 

 jogs in between

 3 mile run back on road, used 2.5 miles as tempo,  fast  last half mile warm down jog.

pm. 3 mile easish run through woods quite a hilly area, I do this or a walk through woods, whilst my son is goalkeeper training. 

easy run to do 

long run day today. 

did 5.5 miles with my brother and his friend, Fr Rob, they are kinda slow, so was good for me to start out slow, did sand dunes and woodland tracks, took 50 mins.?  so v slow.

went out on last 10 miles, with husband Paul and son dylan on their bikes.  

ok pace, kept it down to 8min pace which is ok for long run, did faster mile for last 1.5 miles then jogged in on .05 miles.  

Was okay run as weather was extremley windy and cold, hail stones and frosty wind.

sleep ok, had a late night, went to a local pub with some friends didnt drink as I knew had long run but still didnt get home till 12pm, so late night.  I was made up for my sons football team today, they have made it to a cup final, under 10s, which will be held in a small football stadium so should be nice for the team ;)

easy 10 miles..

1hr 18 mins, very very windy, and cold.

10 min warm up on xtrainer.

15 mins on vibro gym.

 feeling tired today, very sore throat, feeling groggy.

Session day today....

3.2 mile warm up through sand dunes and woodland tracks.

1 mile reps on the road, with 3 mins recovery, going for 5 this week so dropping the pace slightly.

1. 5.45 min

2. 5.42 mins into a good wind.

3. 5.34 too quick, but didnt feel too hard, cross wind.

4. 5.42 mins half wind half not,  

 5 5.45 mins this one should have been allot faster, I think for the effort I put in low 5.30s,

the course I took was to go over a railway crossing, barriers came down, so I took a detour of allot of turns, then over a good hill found this hard.

6. (supposed to do 5 only, but after the last one, I though Id squeeze a 6th and just take whatever I can do).

6.00mins, this was a tuff one, felt hard from the start I felt empty legs heavy!

2.3mile warm down.

Didnt sleep well, just kept waking up, things going round and round sometimes wish my brain would just shut down!  arrgghhh! ;) 

went on easy run, and ended up doing last 3 miles at marathon pace, felt good really good.

15 mins warm up on xtrainer

15 mins step ups hard 

8 miles 55 mins.

 5mins warm down on xtrainer.

great day, nice and cool with hardly any breeze, sun shining.

Slept like a log, thankful for that really am.  

10 mins on vibro gym 1st thing this morning.

doing 17 miles easy today, weather is sunny cool and slight breeze, so should be a nice outing.

Warmed up on the xtrainer only 10 mins, and 10 mins of step ups. 

 Well, weather was good, a bit of a breeze nothing too bad.

went too far out so ended up doing 18.5, meant to do 16 maybe 17 miles.

went through 16 miles in 2hrs 5 mins, fastest ever done in a training run, at 17 miles I was getting the usual runners tummy, which for me ends up with me being sick, but I was ok in the end, finnished on 18.5 miles in 2hrs 25 mins. 

Really tired now,  had tea and its feet up time.

recovery day, and saw my physio, for a very sore massage, sure it will do me wonders, didnt know I had a huge knot in my quad, so that was a sore sorting out, but all done and tired now early night I thinks.

3 loosener miles, really easy ready for the race tomorrow. 5k.

Race day, and after such a big week for me, I was tired.

 5k. 17.43

NEWS IN official results was 17.41 mins well happy now! It was in Athletics weekly, in the uk. :))

 4th overall, men and women, and 1st lady.

The weather was good, sunny cool, and a slight breeze.

Started out at a good pace, felt Like I was holding back, although I usually go off at break neck speed in races, so It was a good pace, approx 5.45 pace.

got to  about 1k left and my legs started to feel heavy, so that was deffo from the week I have just done, and held the pace at 6mins just.

Course, was along seafront, and some ups and downs, steps and even some soft sand!

so made up with new pb. :-)

Very happy bunny. 

Lovely day, sunny, temp 20 shorts and t-shirt weather!

10 mins xtrainer,

7.5 miles easy on road, hammy slightly tight, near end started to feel my calves.

step ups for 20 mins hard.  Felt really tired after this workout.

Looking at doing 5-6 miles today, with 10 mins xtrainer and 20 mins step ups.

 Again I slept like a log, made up legs still slightly sore, weather is dull temp approx 17.

Any suggestions anyone, I am waiting on my coach's decision, should I do a long run wk end before half marathon, or should i start my tapering???  not sure if I should do a longer run this sunday or just do say 10m's  thoughts anyone???

Wow easy day again! so went the gym did 20 mins xtrainer and 20 hard mins of step ups.

So easy afternoon, cleaned the house, dogs and cats, lovely day today too, weather in 20s and sunny no breeze.

gonna run tonight with hubby on bike.

3.5 mile warm up 

session day, 0.5 mile reps, 8 lots effort, with 3 mins recovery.  two sets of 4, with a 10min jog between sets.

Again off road session sand, wood chip sand! and more sand, some grass. 

1. 2.59

2. 3.00

3 3.00

4 2.59

10 min jog 1mile. 

5 2.59

6  3.00

7   2.56

8    2.58 

4 miles in total of efforts 

 jogs in between about 0.5 miles.

 3. mile run back on road

Glorious day, kinda warm or me, but Im english so gotta complain bout the weather.

No it was perfect weather for a nice easy run, not a session!

Anyways, small breeze nothing too bad.

I felt slugglish today, struggled through this session, I felt tired after my 3.5 mile warm up, then my legs were tired after my 1st set of 4 reps, going into my 2nd set I was dreading it, but just took each one at a time, and thought If I need to quit I can, really wanted to, but once I had got to 6 I just hammered myself and then jogged back the 3miles, feeling really tired now and hammy string very sorey so icing it, and stretching.

News from the coach::  10-12 mile easy run, on sunday, so thats good news for me, dont know if I could cope mentally with another long run, feeling slightly fed up not sure if its after my race last weekend, but I should be feeling great not so tired and dismal>     :-} 

did 3.5 easy miles, went to do 7 but cut it short, went really dizzy, thought I was going to feint.   Had to stop and sit down. not a good feeling.

Went to Wilmslow, and recce the course of my half marathon English championships next Sunday.

The weather was cool, and a good breeze at times windy.

Couldnt do the whole course as some of the race is on really main roads.

Did 11.7 miles  last few 0.3 was jogging warm down.

Went out really easy, after yesterdays fiasco on my easy run. 8 min pace, getting warmed up.

the course is supposed to be flat and fast, although Id say undulating but reasonably fast.

Went through 7 miles, averaging 7.40-8min pace. ramped up the pace for a few miles, 2 of miles at 6.45/7min pace, and last one 7.05 mins, then warmed down 8 min pace for remaining. So a decent run. 11.7 miles in 1hr 27 mins.

I am happy with this as it was supposed to be really easy, and after yesterday didnt know if I would finnish the run. Glad I got the course straight in my head and I know what to expect, also it took ourselves approx 1hr to the start area of the race in the car, so the drive up wont be the usual frustrations of are we here yet! I can get pretty damned nervous the day of the race. Paul cycled with me around the course, and for the 8 min pace we were talking allot which was nice to have this time together.

 Burt I am still a happy Bunny :) 

Slept like a log again! 10 hours, trying to get early to bed all week this week, so get extra sleep in, not sure it will work, as I already have loads of energy from only doing 4 easy miles.

so 4 easy miles, half off road, very blustery windy conditions and not so warm.

15mins on xtrainer and thats it, almost an hours worth of exercise today, not much for me.

Again 9.5 hours sleep last night, but slightly broken only from about 6am onwards though so all good, felt more tired this morning though for having so much sleep.

Feeling bloated from not doing enough training! arrgghh,  but have reduced cal intake..

going to do 6 easy miles today, what a doddle, and 10 mins xtrainer and 20 mins step ups. 

Did 6 easy miles, having to hold back and at average 7.10min pace,  feeling good! 

Physio too later getting my back sorted, its been giving me problems so I should be really tired tonight with any luck, another good night sleep.

Physio sorted my back more like my piriformis/sciatica, ouch! still a little sore having to do lots of weird stretches. 

 Happy bunny again! ;)

HHHMMMNNNNNN not good folks! went to do my 6-7 miles, with 800metre efforts, only 6.15pace, so nothing fast, my piriformis is sore, so did 2 efforts and jogged back! 

Bumma hey, so Ice bath for 10 mins how painful, and stretching and stretching and what the ****.  I sometimes wonder why I have trained for over 3 months for a race, and this happens.  Gonna see me physio tomorrow, afternoon, and me coach said, lets suck it and see!

we gotta see how it is??  fingers crossed I wake up tomorrow and its all gone away. :(

so burt not a happy bunny not happy at all. 

Im sure worse things are happening to other people in the world, but you only get one shot at life, and I feel I have given up so much for my running and not sure its worth it now! :( 

Well I only decided the night before to do this race in the end, as I spent most of day on saturday in ice baths and hot showers, stretching, etc.

Ok, 2 miles of jogging to warm up, really slow dont want to aggrevate my piriformis before I have even started.

Started off slow, 1st mile 7 mins, did this on purpose to ease into the race and not cause any cramping, in my piri!

I started to do really well, after that, allot of ups and downs and more downs than up which is good, but I knew there were more ups in the 2nd half.

havent got my splits yet.

I was feeling my hammy which is basically the piriformis causing the pain through sciatica down my hammy, but it feels like your hamstring is injured, not nice when your racing. 

but with about 4 miles to go, I was just on target for a sub 1.25 hr race, and I really started to feel it right down my leg and in my lower back especially on the hills going up, not nice, and going down hills I tend to let myself go and open my stride but I couldnt do that in the last 4 miles as when I opened my stride I got a stabbing pain in me butt, on the ups I knew I was strong and could have pushed up the hills but again I had to cut the pace to stop the stabbing pain.  Knowing I was losing time, I just kept trying to keep it together and the last mile tried so hard to pick it up, but just nothing there.

So I got through with 1.25.39 mins.  Not the time I wanted but a pb at that, by 1.20mins.

Happy Bunny Burt, sort of! LOL  I stretched iced it with ice pack in the journey home and straight into a bloo** ice bath, for 10 whole mins, arrgghhh.   

SPLITS IN;

1st 6.40

2nd 12.55   6.15

3rd  19.12   6.17

4th  25.32    6.20

5th   31.35    6.07

6th 37.54      6.19

10k 39.20

7th  44.10     6.16  

8th 51.06     6.16 

9th 58.03      6.57

10th 1.04.19 6.17

11th 1.11.35  7.16

12th 1.18.09  7.26

13th 1.24.57 6.48

0.1       1.25.32     so I did pick the pace up wow, amazed didnt think I had, 9th mile had a huge hill in it, then I deteriorated from mile 11 onwards.

swam did easy 50 lengths 

easy running 2 miles

xtrainer for 20 mins

swimming 50 easy lengths. 

100 lengths

did easy run,  5.5 miles

xtrainer for 25 mins

100 lengths

100 lengths

5.5 miles easy

112 lengths, 2 x 1 length and a bit under water! trying to increase lung capacity and timing of breathing on these lengths, so didnt go flat out, but good work out.

Dylan my 10yr old son joined me on this one and did 112 lengths, although a little slower than me not much!  excellent Dylan well done.

Just a run today not got time for a swim too, although Id love to have another swim today, really enjoying the swimming, nice change.

Still struggling with legs, theyre just knackered! but I am smiling again so thats a bonus, and I am sure my legs will be normal again soon, the swimming is helping allot.

Weather is crappy for easter drizzle rain but heavy so you get soacked, was hoping to get on me bike today too, but I am a fair weather rider, after doing all my training and test in the wet, I just hate it.

So run through the pinewoods today and some beach to make it easier on my legs.

:-)) 

HAPPY EASTER  :))

Oh Dear Easter! too much chocolate much too much, and too much ice cream....

BBQ yesterday, dont go next time my dads too good a cook, too many steaks, If I didnt run Id be 18 stone, Oh My I love me food too much....

 And Today, no running, physio and I am so sore now, she hammered my legs and said rest for another couple of days.......... stressed so I went out on my bike, yay lovely sunny weather and I have such a grin on my face after riding the bike grin grin.....

Oh dear, did a roast for the family and the rest of them, oh dear oh dear, too much food again, why do I eat food when cooking, and why do I have extra ice cream, and why o h why do I eat so much when I cant run??????    I feel like michelin man/woman....

but happy bunny especially for easter bunny :-)) 

Okay finally got to the pool today, 4 days off was hell! did 90 lengths and the fire alarm went off, so it threw me, and I was not getting back in! 

Gonna try a run whilst my son its training footy! lets see how far I get with the extra weight to drag around LOL 

Wow, still not running, well gonna not even try today!

So Swimming it is, boring, oh my lengths are boring.

But once again I am in the local pool, because my Sons friends swim their, so its so much easier, he gets to play I get to do training.

The pool was pretty full but still they had a lengths lane, but how annoying I am slogging out length after length, and every now and again I get some mum or dad try to race me! so anyways its good in the long run, it gets me to try harder, again, did 20 lengths warm up..

then slog off to 70 lengths, 10 lengths 1 fast 1 slow, then 10 lengths slog, then really go for it, on the last 10 1 fast 1 slow, but the fast is really going for it! gotta feel the burn, why does it take so long to feel the burn when swimming???  5 mins rest, then 1 length and a bit under water, then straight into 2 more lengths fast, well if you can call it that, as I end up slowing because I am getting the burn!

finnished off with a couple more lengths back just legs! then off for a well deserved coffee at the coffee shop and a read of my running mag! yay running I actually talked about running.  Grin  ;)

Well, physio went well, if you can call pain well, oh my she really gave it to my calf, its tired now not sore, so we will see tomorrow.

Swimming again uuurrgghhhhhh    1hour of swimming, 115 lengths, 50 slogged out, the 2 fast, wow I was tired at this point, so 2 easy, then 1 fast 1 easy for 10 lengths.

slog it out for another load upto 80 lengths, then again doing 20 with 1 fast 1 easy and no rests.  finnish up with easy lengths. 5 mins rest and 1 length underwater and 2 lengths straight away fast. Tired now, my work is so busy its madness so mentally I am all out of everything!

Need to start running again before I forget how to LOL ;) 

WEHAY I AM BACK! back running that is, very very happy, although somewhat slow, gotta take it easy, and ease back into running so not to cause injuries again.

So 3 miles pretty easy through woodlands sand dunes and trails, and a little road. My hip is slightly sore more stiff and calf aching a little but nothing that is bad.

Happy Bunny :-) 

What a lovely day, sun is shining it's warm small breeze, off out on me bike then watched Dylan play Footy a draw on a end of league match they came 2nd in the league never mind he played in goal and did about 15 fantastic saves so well done to him. Went off on my bike what a great day home and out on an easy run woods and beach really enjoyed it 4 miles made up.

Now it's hair dressers because we r off to a ball tonight! Wish every day was this good but if it was I'm sure we would strive for even better.... LOL happy days for a v happy bunny :-))

10 mins warm up xtrainer 

went on a 4 mile run, went well easy averaged 7.30/7.45 pace, and legs held out, so good news

;-) 

ran 2 miles

okay went the gym, but had to go on my motorbike, (need for some adrenaline) 

20 mins on xtrainer for a really good warm up stretch

then treadmill, OMG I hate treadmills, but needs must.

did 5 min jog warm up, not sure mile pace as in km/H  then stopped stretched again.

did 5 mins at a good pace, and worked upto do the last 5 mins at 16km/h which I know is 6 min mile pace then warmed down for 2 mins.

xtrainer for 5 mins really easy warm down.

So What a day I have had, work is pretty calm now, it was so busy in the last 3 weeks and Ive been working 1-2 hours over each day, so been tired mentally and physically, I love my job but it can wear you down.  We had a directors meeting today, so family gathering as its a a family firm, stress or what, and physio  said stress seems to tense me up that much and I run all tense and end up with calves like balls! this is why I warmed up for so long on the xtrainer.  Also not well been drs this morning, been put on 200mg antibiotics twice a day, so thats gonna effect me in a day or so.

So its no happy bunny today, but I can rise above it all and be a quiet bunny or 

maybe a funny bunny, gotta laugh at what life throws at you, well I can try anyway  

not run today. but it was planned rest day.

Ok I am going to rest over the weekend too, dont think its a good idea to run when I am on antibiotics.

So Physio, hammered my calves, they are sore now, so it was ice bath again afterwards ouuuuch........  

15 mins xtrainer warm up but on level 6 so not too easy.

calf raises and stretches.

5.5 mile easy run, average 8 min miles, ok this did pick up at times, not much though. calf is ok, hammy bit sore, so eased down towards end and stretched.

 My kitten died last night, Tigger, he had liver failure vet said, not a happy bunny, my son was really upset, but still I was slightly harsh and sent him to school, I think thats what he needed though! We still have the other kitten.... I took Dylan for a snack after school to cheer him up, I think it worked sort of. 

All in all ok day did my run, xtrainer, didnt clear my head, so later on early evening I went out on the bike to clear my head! so feeling touch better, but still not feeling great today, but at least I have run after a big break for me, and so I shall try to start my build up.....

xtrainer 15 mins 

stretch and calf raises.

5.5 miles again very easy, approx 8 min mile pace. Well running slower isnt something I enjoy, and when silly men try to stop and talk to you in a car and I know I cant run faster, I just have to say I cant hear you (got my headphones on) and smile politely, what else can I do, gave up on shouting at weirdo's?

 10 mins xtrainer.

 Not much sleep last night, my mind is somewhat cloudy!  too many things going round and round in my head, funny I thought training would make me more tired.....

Night didnt run, just did a walk in woods, 2miles.

My legs are acheing allot. Going to stretch out and massage them. 

Well the other kitten is quite happy getting all the attention, Breeder has been great.

3 miles really easy, as tomorrow, I have extra hours to myself in the afternoon so I am gonna try and put in a really long session, combination of xtrainer, run xtrainer and step ups! fingers crossed it goes well.

 What a Weird Run this morning, (Look, Burt I got up early and ran).

Hey Burt it must be the time of year for cyclist's aiming for FRB's frightening, I was running slow real slow and cyclist still came at me, just missed me, could have been a nasty crash and lots of injuries arrgghhh, I had to jump to the side, madness.

Then when I was running on the road, I ran past a parked car, and I didnt see anyone in the car, and out jumps some weird man from the passenger side, shouting at me, had my music on loud, So I didnt know what he was saying, I kept running, frightenend the life out of me.... so a day for weirdo's in my world anyways! LOL ;-) 

Pre-Run blog, not sure I am going to do any session today, rain is bucketing it down, uuurrgghhh, not being a wimp, just absolutely knackered (yes knackered U know what it means by now) about 4 hours of broken sleep, not good, feeling rough this morning, not even the works stiff coffee will work..... Stresses of life just not good at the moment work is really stressful. 

Hoping I may feel better and do a run later so lets see! 

Okay I went the gym to be a wimp, as not even gonna try to run in this rain, as last time I ran when it rained so hard I ended up with calves like tennis balls! 

So 15 mins xtrainer level 7 so quite decent

straight on to the treadmill, started out at 13.kmh, which works out as 7.25 min mile, so not bad,  did  10k at this pace, then upped the anti, I just basically pushed the plus button every minute, so it went up in 0.1kmh, ended up marathon  pace approx or slighlty faster for approx 1.5 miles, then hit it for last 6 mins, fastest the treadmill will go is 16km, so thats 6min mile pace, threshold pace.  so 8.4 miles in total, well made up, felt my hip on last bit of effort, but not bad, I stretched out.  this took me just under 1hour to do, 55 mins, so then I jogged out for the last 5 mins.

xtrainer level 6 for 15 mins.

Step ups hard for 10 mins, then stretch again, walk out and thats my session

1hr 40 mins training, and I feel yes you got it knackered, but a very happy bunny today! so my saying for today is marathon training "Bring it on" hahahaha  ;-)  and hey guys I had to wear me compression socks on the treadmill in the gym RUNNER GEEK its official I am now a runner geek..

Also I had a discusion with a friend in the gym, shouting at yourself in the last 1k of a 5k road race, is it really that bad to do????? and does anyone else do this????

pre-run blog, hoping to do 6 easy miles, fingers crossed, then its to my nasty physio for sports massage this afternoon! weather looking good, so might even fit in a small motorbike journey! 

Work has calmed down not too stressful now, and slept like a log so it must have been all that training making me tired, just hope I sleep again tonight...........  and I am counting the days .... days to what you may ask well September 20th is the Marathon in Berlin, so 

144 days to my next Marathon.... do i sound worried, well I am already!  

and counting the days do June 22nd again, this is when I should be in full swing of training and I go down to 3 day week working, so that should be less stressful

7 weeks and 3 days till I have 2 days off work a week, cant wait, I can then train more on these days and harder, with a nice nap in the middle of it all......

Happy days. 

Okay did 15 mins xtrainer, stretch

then 4 miles in the end on the treadmill, got fed up, hammy feels tight, i thought maybe not push it, so did warm down of 10 mins on xtrainer stretch and staight to my Physio app.  She hammered me, wow I am now officially KNACKERED, hahah.

Spoke to my coach been told off, what a surprise hes always telling me off, but I need it....  okay I went too fast on the treadmill yesterday too soon, so got to ease down, build up slowly, arrghh frustrating, but on the bright side, he said I must be still pretty fit to do 8.5 miles in 55 mins, so thats good news and it felt good when I did it.

The plan for the weekend is 6 miles sat and 6 miles Sunday, easy I say, well lets see!

okay 2 miles walk, didnt run today was going to but busy day!

again broken sleep so I am tired today only got 6 hours. 

Started with taking my motorbike to Blackpool, for its 1st service, and the only way I know to get their is motorway well, it was busy and I felt really vulnerable with all the cars about but I was okay I held my own.... so just over an hour to get their wasnt bad as it can take 1hr20 mins.   but I can nip through traffic and stuff, the bike is so physical when your doing 70mph on the motorway its really tireing.

 We dropped the bike off and going to pick it up next week as we dont have time to wait for 2 hours whilst they do the service!

Got home and the usual chores and the day just went, I was tired my legs felt tired so did a walk.  Then off to a bbq, friends have like 4 acres of garden, and 2 huge bouncy castles, one was a 30ft slide, which I now have burns on my arms from hahahah funny last night but not today OUUUCHHH!!

6 easy miles yay! real easy, took my husky along Simba, he pulls for the 1st mile then he trots by myside as long as I stay at 8min mile pace, if I go faster hes not impressed as he isnt very fit anymore!   Although If I let him off his lead he would run round like mad.

46 mins 6 miles, mainly off road and woodland trails then I have to return down a coast road and by-pass but thats ok as it was windy (lovely).

 still not much sleep 

7 miles, 53 mins.

 Again not much sleep, so its the nitol tonight I am afraid as I really just need to sleep.

Did my other route for a change, ( fishermans path, left through sanddunes, to car park, then again woodlands paths to other car park, up road, then bushbys/ravenmeols/Liverpool rd/church rd then home).

so took it easy first 3 miles, then last 4 miles, marathon pace! sometimes slightly faster.......

Good Day, today, my son did a 3k race, and got a pb by 4 mins, from last year, so hes made up.  then Watched my brother do a 15k race which I usually do, but havent done for 2 years I always seem to be recovering or  injured!  

Okay, I still didnt sleep! well  rubbish weather cold and wet but thats the uk for you, how miserable.

xtrainer 15 mins level 6.

run route, linked two different runs in; hoggs,path barracks, end turn right to other path along barracks, over h/town sand dunes, to iron men, then through blundellsands, but cut through on the path to go straight through to Little crosby, then again straight through wrights path inbetween fields, to ince blundell, onto by-pass and back. 9.5 miles in total took me 1h 16 mins, the weather seemed to effect me every way I went the wind was either in my face or in my face arrgghhh, a tough run, the longest yes in my build back to fitness and I think the hard run I did yesterday because I was frustrated has effected me I feel tired.

didnt have time for xtrainer to warm down, I had to get to school, I help run a running club for the kids at school which is an after school club.   I left my garmin running for when we ran around the field, and played games, did a total of 1 mile! 

Im feeling slightly fed up today, not a good day for me!  but at least i have been able to run. 

Okay 4 hours of broken sleep is crap, I tell you I am just you got it Knackered today! fed up and Im not hungry which is totally not me, normally I could eat for Britain and If I didnt run Id be 18 stone at least!

Decided today too, I need to lose about 7lbs at least for Berlin marathon, need to get back down to reasonable race weight, gonna weigh in on Friday might publish it, if its not too bad, then again I had McDonalds on Saturday which I never eat in that place what was I thinking?? 

 Actually got up early enough to do the vibrogym this morning, so that was 

Press up's OOHHH, bridge one legged did both legs, crunches, side plank, step ups, squats and stretch massage to finnish.   

Rain Rain and more Rain, I might be a wimp today and stay on the treadmill, with me runner geek pulled up socks, got to do 6 easy miles, maybe I will hit the woods instead..

Spoke to my Coach Reg this morning, hes made up with the 9.5 miler but not with the fast hard session I did, OOOps me's in trouble again, LOL.  So the course of training is easy 5-6 milers every other day and 9.5-10 miles again on the other days all easy pace (fingers crossed I keep to that!)....... 

actual training, this afternoon gym work

25mins xtrainer hard, level 8

10 mins step ups

2 min rest

10 mins step ups hard.

25 mins xtrainer good effort level 6

Ran in the evening, My son has a summer league hes doing for the new team 11 aside football, so I ran there, whilst Paul (h'band) drove with Dylan. I thought itd be about 6miles, funny it was 7.8 miles 52 mins, very windy but no rain! wind was pretty much headwind all the way, except for occasional shelter  from the trees.

All in all an okay somewhat no so easy run, but was supposed to be.

not much sleep but still got up early enough for the ;

vibrobgym, press ups, bridge one legged, crunches, side plank, step ups and squats.

had to pick my bike up, so 1.10 mins bike ride, which made me very tired, but went straight to them gym.

15 mins xtrainer level 7

9 miles I ay easy, it was easy pace but into a head wind, when I was out of the wind I noticed the pace was alot quicker 7-7.30 pace!

9 miles 1hr 2 mins.

15 mins xtrainer warm down.

To add, still not very hungry, I am only just consuming 1500cals, and having to supplement with protein shakes and stuff, which is making me feel sick! I think its the overtiredness thats doing this, well hoping!