| Location: LIVERPOOL,UK Member Since: Sep 27, 2008 Gender: Female Goal Type: Olympic Trials Qualifier Running Accomplishments: Triathlons are my New sport and I LOVE IT Recent last few years as I havent done much since I was 16/17yrs, on and off injuries, going out with Friends started. Operations on injuries- compartment syndrome front of the shin had small operation to release the pressure on the fascia.
Oct 2007. Did the great north run. ( I was in the elite ladies race, against Kara Goucher and Paula Radcliffe, Im sure u Americans will recall that race). I was just in on my previous times from the Bath Half Marathon. I ran it as best as I could off my training & circumstances...
Decided to do my 1st Marathon with London looming in the following April I was in the ladies Elite race again. So the training was on. I realise now I didnt give my body enough time to recover as it did break down in the last 5 weeks of my training. Injury bound, with calf and hamstring problems I raced! London Marathon, April 08 (Injury calf issues) 1st marathon 3hrs.12mins .30 secs
Dublin Marathon Oct 08 3hrs.01mins.13 undulating and 1 toilet stuck/stop (LOL)
Bath Half 2007 1.26.35 hrs Wilmslow half marathon english champs 1.25.39 18th lady (With piriformis injury ). Liverpool 10k 2008 Oct 37.42mins midst marathon training Wirral 5k 2009 17.41mins off the back off marathon week Track 3000ms 10.45mins hmmm I ran this to get points for my club so I just did tactical and ran on 1st lady shoulder and sprinted at the end !
As a youngster County Champion for Xcountry and High Jump and 1500ms track. pbs aged 13 yrs old 800ms 2mins 16secs 1500ms 4mins 48 secs high jump 1metre 53 (cant do this now) and I never trained for it as a kid, just competed alot for points for my club, usually spend 2 hours highjumping, and skip off to do an 800 or 1500ms race then go back to high jump, Wish I took the running more seriously!
Run on more than several occasions for my County against Ireland county of Dublin. Top 50 finnisher at 14yrs of age in english nationals Xcountry.
Short-Term Running Goals: Complete my 1st Triathlon 1st lady Brinscall ok this was a triathlon with no timed transition i treated it as a training race to see if I like triathlons and I love them.
Complete off road triathlon 2nd lady.. 12 secs behind my age group world champion. Tameside triathlon
Complete outdoor water race 1 mile Salford Great north swim . 29 mins yay
Complete Olympic distance triathlon Races for 2010 Future races. Winter Duathlon Series Race 1 - December 12th 2010 Won overall time 1hr 8 mins 43 secswinter duathlon series race 2 2011 1st Lady overall time 1hr 09mins 04 secs. Windy very windy
3rd race Duathlon winter series Feb 20th 2011
Races for 2011 ITU Duathlon 2011 qualifier Dambuster Duathlon, East Midlands – 19th March 2011 Qualifiers ITU Sprint Triathlon 2011 & ETU Sprint Triathlon 2012 Speedy Beaver, East midlands – 29th May 2011 Itu Standard triathlon 2011 qualifier Shropshire Triathlon West Midlands 5th June 2011
ITU Standard Triathlon 2011 & ETU Standard Triathlon 2012 Dambuster Triathlon, East Midlands – 18th June 2011 London Triathlon Hyde Park ITU World Championship series race 6th AUGUST 2011 (practice format hopefully for Beijing) Need to Qualify for GB Team Beijing World Championships which is on September 10/11th 2011
new pb for 5k 17.41 minsnext running goal for 5k is sub 17.30 mins Summer Track season and road 10k's & 5k's Lots of goals, lots of hard work and no play! ;-)
Long-Term Running Goals:
Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1065.84 | 81.00 | 23.20 | 81.50 | 1251.54 |
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| Nike Vomeros 4 White Blue Miles: 70.00 | Nike Vomeros 3 Pink Swoosh Miles: 10.50 | Nike Vomeros 3 Green/Yellow Swoosh Miles: 13.00 |
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| Night Sleep Time: 73.50 | Nap Time: 2.00 | Total Sleep Time: 75.50 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.20 | 0.00 | 0.00 | 14.20 |
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Happy New Year ;-) | I am the last one with the white hat :) 14.2 miles easy ha ha is that a joke I have put it under marathon effort not pace, allot of sand dunes trails abit of road thrown in, all in all it was a good run, my hip did hurt then scream alittle only due to the really windy path I think so I eased off the pace of the very fast front running 4 men, OMG they were licking along across the sandy paths pretty fast, but I held my own mostly then eased off in the last 1.5 miles till I got on the road then I picked the pace back up. We started off with a group photo :) my hubby Paul and son Dylan cycled the 1st 7 miles, they did awesome it was frosty so the sand wasnt too bad but as the run went on the trails got a little easier underfoot, so half way was good for them! We stopped at the half way point for coffee, or juice, I had my 1st coffee during a run it was nice, a few slurps then a few juices ;) I set of with the lead pack of men this time for the last 7 miles, and it was good going really enjoyed it with some talking when I could gasp my breathe, and a drink and food at the end to replenish those stores :-) I thoroughly enjoyed it and what a way to start the new year off a nice social run as Im so anti-social with my running (I just run when I can which happens to be when everyone else cant run!) My hip is stretched out and iced and not too bad so I still got some decent fitness. Happy new year Fast runner bloggers......... new year resolutions..... TOP my mileage from last year, race good, train well and enjoy it on the way :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles 1hr 10 mins |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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10 mins xtrainer level 6 10.5 miles 1hr 22mins 10 secs 7.45 pace, but honestly some miles were 8 min pace and some faster the last mile being 7.15 min mile.... ha ha got some odd looks at this pace which was great! The gym staff thought I was joking when I said I was running in the snow, and when I went to leave they said you really arent kidding are you, I laughed and said no its fun LOL. Theyre mouths really were wide open ha ha ha When I re-learned my running technique 4 years ago, one of the big tests was running on ice, you pull your legs up more than push off, this causes fore foot landing, any way I did lots of drills and stuff, and since then Ive always been able to run over slippery surfaces straight on of course, I was nearly at a walk on corners or crossing the roads as they were slipperier (is that a word LOL) no its slipier ! snowy dune howard is my knew name LOL 2ft deep in the places were I ran, mostly 6-12" deep though. I ran my usual 9 mile route, but I was enjoying running in the snow so much I rang Paul and asked if he could pick dylan up as Im loving it, and I carried on for another 1.5 miles. When I returned to the gym and got on the xtrainer for a mere 20 mins warm down I kept looking out and considered running again :-) My hip 1-10 wasnt too bad about a 4, I stretched allot back at the gym. I went home and Dylan and Paul were having a snow fight so I joined in although I have saved some snow balls for Walter, Burt, Chris M, oh Allie and Nan ha ha ha...... Dylan and I built a snowman that was cool, then I decided to have a snow bath and just sat down in my lycra's and ice'd my butt :-) 
Slippy bridges no problem for MOI ;-)  As you can see a cyclist christened the snowy path before me although the snow has filled in most of the trench they made honestly this was over a foot deep but really good fun :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Current: Partly Cloudy
Wind: N at 9 mph
Humidity: 87% Wed
1°C | -6°C I overslept this morning, after all the non sleep nights I have been getting last night I only woke up twice, which is very good for me recently, not sure why I havent been sleeping but I was glad for some sleep last night. No more snow, but the snow that is still here which is about 2" deep now as most of its been trodden down and iced up over night, so its treacherous to say the least. I opted to run from home today only due to Paul still isnt back at work its too dangerous to climb trees in this weather, so after work I had some lunch with him and then we walked the dogs 3 miles slowly, as it seems to be harder to walk than run on the paths very weird. So I ran from home when Paul went to pick Dylan up from school, and now the school is closed for 2 days as they have run out of grit and due to health and safety they cant let the kids back at school, its madness this country I tell you just utter madness. So off I went allot of smaller routes but just went were I felt like, I ran some icy roads then some pinewoods and then mostly icy roads, for 9 miles 9 miles 1hr 14 mins, so I kept a decent pace most of the way some slower and some faster depending were I could get a good thing going. No disasters lots of very odd looks off people which I thinks quite funny and I sang most of the way too, ra ra ra ra la la ga ga ga ga and some other songs of course, dont stop me now, cos Im having ........... and this one "you got mud on ya face, big disgrace........"
Good cardio work singing and running at that pace, and its hard work on your core running on ice an snow, really good workout. :-) over and out from snowy ice howard
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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-7 this morning but it did warm up to -3 for my run late afternoon. Apart from it being extremely chilly, and everywere is iced up like a skating rink, it was a clear sky day with sunny intervals, I was looking forward to my run. After work, Paul Dylan and I went for a bite to eat at Neros mmmmmmm nice coffee :-) then off to do some essential shopping for our new kitten, and other stuff. Then home and some chores to do, busy day today. Then I finally got out on my run it was early evening my hip not too bad yay:) 2 miles into my easy run which was going to be 10 or so miles, I ran past a walker and there dog, it was off the lead but paid no interest in me, then 2 mins later bang I was on the floor, the dog jumped me from behind, but I sort of slid around tried hard to keep upright and then landed on my butt LOL well not really its pretty sore, I got up straight away probably out of embarrassment I jogged off on the ice, round the corner and sat down got my bearings and got a bit of ice to my butt, stretched and off I went but by 7 miles I had had enough and headed home to make it 7.5 miles in 1hr 1 min, yes I had took pretty easy really 8 min pace 'ish. It just had to be my sore hip that took the brunt of the fall too, so I iced again and stretched then a warm bath and ice again. Im pretty annoyed I didnt got back and say something to the dog owner but what do you say what do they do ??? the dog wasnt attacking me just probably playing too rough. Not a good day for snowy Ice Howard but I am alive and kicking and can still sort of run so hey ho ;-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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NONE ZILCH Gonna take it easy huff, urghhhhh not happy sore butt, did I tell you that, yeah I fell yesterday Im sure I told you all that too, huh! stupid dog *HDKJHKJ* oh well, its my birthday today all the 3's hoping I will be better for my long run this Sunday :-) Oh I couldnt resist update as of 3pm, I tried out the spikes idea Chris M gave it to me, and they just so happened to fall out the cupboard when I was looking for my swim suit to go swimming, I went on a run thought maybe half a mile out and back, 10 Miles later 1hr 28 mins very slow miles, all off road but very icy sand dunes and paths very very icy, it was hard going, and my spikes I wore are really track spikes so hey ho I got a run in on my Birthday so thats why I couldnt resist. hoping its not made it all worse. Going to bend Pauls arm for a massage. :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| NOthing to report really, 1hr 49 mins 32 secs for 14 miles average 7.47 mins all on the treadmill facing a blank wall oh what joy, its my own treadmill as by the time I thought oh its gonna be dark half way through the run as I left it too late to run and it is so icy out now that I couldnt face doing a long run in it -1 C today. I was too hot too even with the heating off and the window open, I hate treadmills, but I got it done on just water too no gels, as I ate that much last night well it was enough for a marathon really LOL ;-) |
| Nike Vomeros 4 White Blue Miles: 14.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ON the sweatmill, I was wanting to do 10 miles, but did 5 miles, I was interrupted too many times, as I was training at home, how many times do I need to be interrupted in 40 mins, well as I hit 5 miles I had had more than enough.... I just think I am tired.....as I had a proper Mad monday morning today in work. I didnt make it to the gym this afternoon, I had an appointment for something with my husbands work and then I saw my physio, not sure but I didnt exactly get a great massage, I came out the room not feeling much different from when I went in ? sore and tight.... I am not feeling too happy bunny tonight, but I am sure it will pass, it just feels like a long road on the 1st week of marathon training and I dont feel full of energy for it mentally or physically. I know I should be just happy to be running but I have such a need for competitiveness with myself nobody else just myself. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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11 miles on the roads, nearly got run over about 5 times, people just dont seem to see you?? anyway the paths are still really icy, and improssible to run on, not deep enough for spikes but still extreme slippyness.... so I ran against the traffic on minor roads. 1hr 23 mins 11 miles, last mile 6.28 mins, I did a progression run as Tuesday is session day I am trying to get slowly get back to being able to do a tempo run, I found the whole run hard today I find the roads boring too, I dont mind half and half but the pinewoods is so icy as well, I just dont want to aggrevate my hip or fall over. stretch and hot bath, couldnt face an ice bath today :( or a snow dunk :) update miles ; 7.46-7.35-7.37 7.50-8.01-7.51 7.35-7.49-7.35-6.41 6.28 mins as you can see I slowed at mile 4 & 5, so I could pick the pace up for more of a progression run in the last 3 miles, just to see how my hip would hold out all in all a good workout :-)
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 at snail pace, its still icy but cant run on the roads as the snow has returned so it was a run on the snowy icy stuff, SNAIL Pace urghhhhh ! I shall put up a piccy of trainers later as I researched you Americans and Canadians and you all seem to like to put very small screws in the bottom of your shoes, well it works as spikes are useless the snow isnt deep enough and the ice is patchy so every now and again you jar your legs with spikes hitting tarmac ?? so the screws are not as grippy as spikes but a good compromise.....here is one of the places on the internet I found out about them; http://www.competitiverunner.com/screwshoes.html http://www.youtube.com/watch?v=FcaR6yfzdQM and my trainers  |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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13 on the mill 1hr 42 mins and yes the mill zero'd the time at 99mins well 100 mins, so I actually did 13 miles in 2mins 15 secs LOL S/rate hmmm off the blooming scale no air con on at all it was broke apparently urghhh but it still felt pretty warm :) hey ho it got done
Update; okay I didnt have the energy to blog earlier so it was a limited blog for MOI! ha ha........ I get so board on the MILL so I play games with my self ? Yes really, after a few miles at 7.41 pace to warm up, I go into a rhythm and then every minute I up the mileage kph by 0.1 so I start to see the time going faster if you get my meaning, then hold it at 13.5kph for a further 5 mins so I have progressed from 12.5 to 13.5kph over 10 mins then hold at 7.10 pace, then I take a breather until I feel okay, so right down to 12kph /7.58min pace for about 10 mins. then I repeat, its sort of a progression run, then I cant remember 100% as I was just trying to see how I go, sometimes I was hitting 14kph=6.55 pace so Marathon pace'ish....... all in all it was an overall average pace of 7.50 pace sounds slow eh! but I know I put some good paces in :-) Now I have done quite a few more miles than previous weeks but I am trying to increase as much as possible as I am only doing easy'ish paces, no structured training sessions......so it's a fat burning week and to get the most out of it, I have pretty much a small milk drink for breaky no lunch as I start training lunch time and that would be silly to eat then but on normal weeks I would eat at 10.30am to fuel my run, but I wanna run on empty and get the most out of the week...... then its a decent sized meal for an early tea, not long after I have run.... I know what ya thinking but I have done this before as long as I am not doing sessions I can cope, but I get really tired of an evening. I start to feel like this on the mill all the time LOL 
ha ha and the mill outside LOL  Oh and as for sleeping well I dont get much as we have a kitten and the kitten has made our 9month old cat very noisy 
and then the kitten has to wear ear muffs LOL 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Warm up xtrainer level 6 10 mins. 10 miles 1hr 19 minsaverage pace 7.56mins. 1106 cals 8.06.....8.09....8.14.....8.39 very icy this patch as it was a track off road 8.12.....7.51.....7.53....7.38.....7.25.....6.55 Roads a clear so are the paths, except for a few patches on my route HUH! the rain had been and the wind had blown the rain away so by the time I ran it was damp but quite windy. Head wind out, so I stuck to 8.00/8.30 pace, as this is the biggest week I have done in a long long time, so its just junk miles so to speak. on the way back well sort of as I did an out and loop then back route. So on the way back I did another progression run of sorts.... All in all a good run and great last run for the end of the week. 10 mins xtrainer level 4 warm down.
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| Nike Vomeros 4 White Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Active recovery day, so I walked 4 miles brisk...I am putting it down as 2 miles oooh naughty haha. Okay like I say active recovery I ate proper today to get my stores ready for tomorrow I havent carb loaded just eaten breaky, very very light bite at lunch and proper meal out, well fish and some rice. Today was a nice lazy family day, slept in till 9.30am wowsers, did a good hours cleaning house work then sat and watched a film together nice lazy feet up cuddle time :) .... watched the Liverpool match omg that was controversial isnt it always though LOL.... then did a good walk with a nice Neros coffee in the middle he he :) Long conversation with my Coach tonight, next week I can do some sort of sessions on Tuesday and Thursday wehay Im happy now, but I may drop the mileage abit but not hugely, then if my hip is okay and everything else the following week again is sessions and 65 miles, maybe to get to the 65 I will double run, so twice a day..... so that means early mornings urgghhh, but hey ho 2.59 is my aim and whatever it takes Im gonna do it. Happy Dayz :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| Summary 01:56:50 15.55 601 569 07:30 05:47 1,718 slowest fastest calories split distnace elevations pace pace 1 00:07:47 1.00 0 25 07:47 05:47 108 2 00:07:02 1.00 24 41 07:02 05:57 111 3 00:07:36 1.00 128 128 07:36 06:31 109 4 00:07:31 1.00 80 3 07:31 06:46 112 5 00:07:30 1.00 52 16 07:30 06:58 112 6 00:07:27 1.00 0 50 07:27 06:52 112 7 00:07:08 1.00 0 3 07:08 06:37 110 8 00:07:20 1.00 0 17 07:20 06:23 111 9 00:07:21 1.00 76 41 07:21 06:22 111 10 00:07:19 1.00 91 28 07:19 06:31 111 11 00:07:28 1.00 54 79 07:28 06:05 112 12 00:07:21 1.00 0 39 07:21 06:29 111 13 00:07:27 1.00 44 22 07:27 06:57 111 14 00:07:18 1.00 0 30 07:18 06:24 112 15 00:06:44 1.00 30 11 06:44 05:59 110 16 00:06:23 0.55 22 35 11:42 07:27 55 Picked the pace up from mile 14 progressive to marathon pace for the 15th mile, then jogged in for half a mile, I went out for a small jog about 15 mins later just to make up that half a mile LOL. All in all a great run, I am fitter than I thought so I am a very happy bunny......hitting near 7 mins miles a few times, and I had to stop dead in my tracks on about mile 6 due to running up the water front of Crosby and it was busy pedestrian wise and everybody was moving out my way and my husbands way he was cycling, but this one women with a dog stepped right into my line of running I had nowhere to go dang! Anyways thats all I can add, I just kept my head down and ran a good pace and Paul really helped cycling with me it makes a huge difference...... I didnt take on any water or gels, I just kept hammering those miles out. HAPPY DAYS :-))))) |
| Nike Vomeros 4 White Blue Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Not a nice weather day, but another fat burning week; apparently the latest diet saying is very controversial "nothing tastes as good as skinny feels" ha ha well we will see about that one as I like my food allot ;-)
"it was spitting I tell you it was spitting" 10 mins xtrainer warm up level 6
Okay
8 miles of sandy dunes and trails..... and about the last 1.5miles on
road were I could pick the pace upto 7.15 pace, otherwise mostly
8-9.00min pace, over sand dunes. xtrainer level 6 warm down. stretch and foam roller. My legs are very achey after yesterdays run so I may get a hot bath and stretch again, as tomorrow should be session day, fingers crossed it is ! ;-)
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| Nike Vomeros 4 White Blue Miles: 8.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 1.00 | 12.00 |
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10 mins xtrainer level 3 warm up 2 miles warm up running to start point for my tempo run 8 min pace. Aiming at 3 maybe 4 miles at sub 6.30 pace. Now I get excited when I am going to do a session lol don't ask why I just do, and as I hadn't done any sessions for 3 weeks I was raring to go and set off much too fast 6.05 pace so I settled down the pace after the first half mile. 1. 6.18 2. 6.24 3. 6.27 I was lung bursting at this point I think the 1st half mile took it out of me so I took 3 mins recovery jog. Although I had not gone over 3 miles tempo run before I had my niggle, so I think I am slightly fitter than I was 3 weeks ago without sessions :-) 4. 6.02 nice I was flying at this stage 6 miles warm down average 8 min pace 10 mins xtrainer level 4 warm down 5 mins step ups stretch and foam rollered. Cross wind and sometimes a wind behind on the tempo run, but all in all I was very happy bunny today a start to my trek to the marathon. Just to add this session was not fuelled I am still doing my crazy no fuel runs and I only realised as I was doing those last 5 miles of jogging; "Ha I thought I haven't fuelled".
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| Nike Vomeros 4 White Blue Miles: 12.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10mins xtrainer level 6 10 miles 1hr 20 mins it was quite windy! & I was somewhat stiff ;-)
20 mins xtrainer level 5 hanging leg raises/crunches/side crunches.... stretches and foam roller.....my left ITB is sore and tight, foam rollering is ouchie sore on the itb but it feels better for it so heres to the good old foam roller ooooh ouch! still on the no fuel, but eating afterwards for recovery and avoiding injury gotta eat something he he ;-)
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| Nike Vomeros 4 White Blue Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 20 mins xtrainer level 6 warm up 10.5 miles 1hr 25mins, good run, did 4.5 miles on road then hit the trails and sanddunes I was going to do 9 miles but I felt okay so kept on going for a futher 1.5 :) 20 mins xtrainer level 5. some core work again stretches foam roller Massage at the physio, I got about 30 mins as the physio was running late but hey I got a great massage so I am pretty pleased, although it was thoroughly OUCHIE :-D
Great night sleep last night too :-)
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| Nike Vomeros 3 Pink Swoosh Miles: 10.50 |
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| Night Sleep Time: 8.50 | Nap Time: 1.00 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 2.00 | 2.00 | 13.00 |
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Work was really busy today... so I didnt find time to fuel for this session, although I had a huge meal last night, full english double helpings LOL, but its mainly protein as I like to have a good amount of protein the night after a good massage, although I dont usually have double helpings I was just too hungry to resist he he 8 rasher of english bacon, 3 eggs, 2 lean sausages and a piece of toats. Okay, so unfuelled I start with 5 mins xtrainer warm up. 2.5 miles easy pace warm up. 8.23 8.17 4.05 mins(8min pace) garmin took a while to register with satellites so the 1st half mile wasnt on, but I ran to my usual point to start the tempo run and thats 2.5 miles. so its 1mile tempo pace then 3mins easy pace then 2miles 6-6.15 pace then 1mile hard as possible! here are the results 3 6.32 mins jogged for 3 mins approx 400ms 0.25mile. 4 6.06 5 6.14 jogged for 3 mins approx 400ms, 0.25 mile 6 6.26 mins jogged out on to next miles and made up some mileage to 12.5 miles 7 8.25 8 8.25 9 7.00 hmmm I saw two young men running ahead of me good pace about 7.30 ish well two old men walkers laughed and said you gonna catch them then, so I set off caught, overtook, and kept going 10 7.56 this was really hilly so I am actually quite impressed with this mile of sandy hilly terrain :) gotta keep ahead of the those young men cant let them unchick themselves LOL 11 7.43 hit the roads easy pace 12 7.30 picked up abit towards the end felt really good. 13 the added additional of the half mile and the two quarter mile jog recoveries warm down 10 mins xtrainer level 5 h/r 120bpm. stretch and foam rollered OUCHIE. :-P all in all a good no great session ! :-)
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| Nike Vomeros 3 Green/Yellow Swoosh Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Jogged 2.5 miles just for fun! I didnt cycle these miles, or xtrain all my miles are running miles as I could add allot more for my xtrainer I use every day and the walking I do but hey ho ;-D |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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16 miles in the rain urghhhh! typical British weather hey :-} 1hr 53 15 miles okay so I was really tired after my higher mileage week for a long long time..... I wasnt sure how this run would play, I got up late as I was so tired, and even bumped my car on Friday night due to over-tiredness and low sugar not a good combination for sure :( Yeah I hadnt eaten Friday Night, and ordered a take out, but we had to pick it up, so I went out for it, very tired and low sugar with huge hunger pangs, it was really misty, and damp dark weather, our neighbours across the road keep parking the car opposite our drive which has been causing a few problems due to having a large vehicle and trying to back out of the drive causes quite few point turns.... anyway my rear window was fogged up too, Iknow its my fault so stupid but I backed straight into their car, and crushed it quite bad ooops, my car is quite large and heavy so it was only scratched and a lense broke but their car is quite badly damaged.... they have been okay about it and our insurance covers it so thats good but still more hassle of sorting it all out. :( Okay I fuelled for my run today, I ate a good meal last night and some supper, then ate a decent breakfast this morning but in hope that the rain would go away I held off the run till later on in the in the afternoon 3pm I set off. I was bad horrid rain ! I went of at a surprisingly good pace and didnt actually feel too bad :-) 9miles 1hr 8mins 51 secs Okay at mile 15.5 I stopped and puked yellow bile oh what joy! I had not taken on any gu gel or water so this run would have been on fat burning over the last 30 mins which is good and I kept the pace up, also I am thinking I am getting used to the conversion when it happens :) 24/01/2010 18:28
Page 1 of 1 summary 02:01:33 16.02 311 271 07:35 05:54 1,779
Split Time Distance Avg Speed Max Speed Calories
1 00:07:39 1.00 7:39 06:38 109
2 00:07:25 1.00 07:25 06:27 112
3 00:07:49 1.00 07:49 07:06 110
4 00:07:41 1.00 07:41 06:52 112
5 00:07:27 1.00 07:27 06:26 112
6 00:07:26 1.00 07:26 06:52 111
7 00:07:17 1.00 07:17 06:44 111
8 00:07:33 1.00 07:33 06:19 112
9 00:07:19 1.00 07:19 06:15 111
10 00:07:28 1.00 07:29 05:54 112
12 00:07:26 1.00 07:26 06:01 112
13 00:07:31 1.00 07:31 06:51 112
14 00:07:31 1.00 07:31 06:54 112
15 00:07:19 1.00 07:19 06:24 111
16 00:08:54 1.00 08:54 06:11 107
17 00:00:12 0.02 09:59 08:02 2
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I am tired, I am sore, but I still managed 8 junk miles and they were mostly off road, to help my legs recover but the sand on the beach was really soft, so it was a very slow recovery run. Oh and as it was a recovery run I had some fun, by making words with the gps garmin, I will try this again another day 1st time wasnt bad LOL 8 miles 1hr 8 mins very slow but hey its recovery so I have to go as slow as the legs want me to :-)  better this way up eh!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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Dang that .2 is doing me ed in oooooohhhhhhhh..... but hey I am knackered so gonna leave it on there :-O Okay spoke to Coach and its another recovery day, although I didnt feel too bad, but this is not the time to take chances, I did the same route as yesterday now, I did run Burts name in the sand on the beach so I think his larger letters and extra letter did the .2 but I am not going to blame Burt, as his little girl is in ER, and I wished I had known cos I would have ran EMILY instead but hey I did Burt cos he wrote about bunnies and cats and such like in his blog for me :-) Oh and Get Missy's new picture, it has a knob in it....anyway she looks good in the picture, and made me think hey why dont I actually take a picture of me rather than just use pictures I have already mainly of me and my son, etc.......(oldish pictures) anyways...... 5 mins xtrainer warm up, 5 mins xtrainer warm down and stretches. I was a bit fed up today and the roads were dry so I hit the motorbike for some adrenaline and hey ho it was fun with a capital F he he :-D dang that was fun today:-D can I grin anymore did I say it was FUN on the motorbike yeah I think I did, and you know what I didnt realised how much I missed it over the last month of dreadful wweather. I shall upload the picture of the run for Burt anyways later Happy Bunny.... waiting for the session tomorrow I believe its gonna be hard :-P 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 4.00 | 14.50 |
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Current: Rain
Wind: W at 35 km/h
Humidity: 93% Okay the idea was, half marathon pace mile, then a 10k pace mile, then repeat, with 3 mins recovery inbetween........ It was really windy, I thought if I run my mile reps along the tempo route I do which is basically down a by-pass for ease of flat cycle path with not too many junctions.... You would think the by-pass would be straight but it isnt and it was a combination of cross head winds and head winds of 35kmh! The mile reps hurts, I did try to fuel for this, but for some reason I had an upset tummy today so I am sure whatever I put in did not stay in the muscles if you get my meaning urghhhh! I wasnt ill my temp wasnt up and my h/r wasnt up just my typical stomach strikes once again on the wrong day :( Anyway the tummy had settled down for the run at least. 5 mins xtrainer level 5 the weather looked gloomy, dark fine rain and the wind:( so I head off for a 2.5 mile warm up 8 min pace, this was a cross wind, I thought it was in front of me, but when I turned round to go the other way to start the miles reps I realised now way the wind was strong. . 1st mile - 6.20 mins.... this was supposed to be 6.30 pace and into the cross head wind, I had put too much of an effort in this mile oops 3 min recovery jog 0.25 miles. . 2nd mile 6.34 mins this was supposed to be 6.10 pace huh! head wind of 35kmh I think I put the effort in for sure I was tired, my arms ached. 3 min recovery jog 0.25 miles . 3rd mile 6.17 mins Like I said before this is supposed to be a half marathon pace I was naughty as you can see, with a cross wind it felt so much easier I felt as though I put the same effort as the 1st mile though. 3 min recovery 0.25 miles . 4th mile 6.12 mins this is more like the pace I was after although it was a killer mile not really what I expected I thought my mile reps would be easier, although all in all the effort was there and I am sure it will pay off and strengthen me in the future. 6.6 miles warm down over sandy trails and and woodland paths. after the last mile, I took a few mins recovery just stretching, I found it hard to get going again, I am sure I ran out of fuel around the middle of the 3rd mile, I felt rough but pushed through it and thought I doesnt matter what time I do as long as I get through all four reps. I was going to cut the warm down miles short but I thought I have to persevere even if I walk after each mile, I really boinked bad hit the wall, but I got through it after a couple of miles I was okay and well on my way. I ran towards my sons School and met with him at the other end of the road, he helped me by cycling with me to the gym. Thanks Dylan and he gave me his drink too double thanks :-) I am happy I got through this and with a good total mileage of 14.1 miles 2hrs 5 mins running :-D |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 3.00 | 0.00 | 1.00 | 9.30 |
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I felt fresh this morning must have been that 2 hour nap I had early evening LOL.... Okay I fuelled today just to get through a 9 mile easy run. Treadmill aka sweatmill level was 8 as I am so sure the air con was off again. I was doing a 9 mile or 15km easy run on the treadmill as I just needed to get it done huh! I get bored on the treadmill and ended up ramping the pace up for 3 miles at 7.03min pace it felt surprisingly comfortable, I then slotted in a 6min pace mile for the 8th mile then dropped the pace for last kilometre to a jog, as the machine is km's. I did 15km/9.37 miles in 1hr 9 mins not bad for an easy run eh all on 1% incline. Now I tried to run FRB in the sand on the mill but it didnt work I kept nearly falling off LOL ...... then When I was running the 8th mile fast I remembered Walter telling me about how he got injured last the mill stopped suddenly on its own.... I kept thinking how Id go right over the front of the mill A of T** LOL Massage hey hey hey I got a good deep painful ouchie massage for a whole hour ouchie !
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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I had a good conversation with my coach today, which I will have to have again sometime next week I am meeting him for a coffee! Basically we both feel I am struggling to recover in my legs from the 3 sessions a week..... Now the main race is the Marathon, I have natural speed, as I was an 800m runner originally, hence the struggle of getting my weight down for the marathon too, really I am a middle distance runner as the way I am built I hold muscle :-O Okay, so the basics is a two session week, my long run being a session and mile reps the other oh the joy! I have a love hate relationship with mile reps, I love them when I am fit and hate them when I am not LOL they hurt even when your fit they hurt, but on the run up to the Dublin marathon I did a monster 8 x 1 mile with 2 mins recovery all under 5.50pace now I was really fit then, and should have gone allot ALLOT quicker in my 10k race and Marathon but what will be will be, I had personal issues then and it didnt help one bit. So Its two big sessions a week, Wednesday's and Sundays, this is to stop me getting injured, the aim on the wednesday is the Mile reps getting up to at least 8 and under 6 min pace wooohooo! and the long run on a Sunday getting upto and maybe over 23 miles with a tempo in it somewere but only a marathon pace tempo. Other days easy run days, to recover but also and maybe doing doubles getting over 12 miles a day in...... so it will be higher mileage with 2 big sessions I like the sound of it, but I am hoping I dont get tooo frisky on the easy recovery runs and ruin it for the sessions I have a tendancy to do that :-O Naughty girl ha ha. So its not a session day today its a middle length run 10 miles me thinks then off to get my hair done FINALLY I am getting my hair sorted I havent had it cut and sorted since Nov 09 how bad is that.... I hate having my hair done its like sitting there for 2 hours not doing anything drives me crazy just CRAZY I tell ya :-D)
UPDATE 10 mins xtrainer warm up and 5 mins warm down (cut the warm down short as foam rollering is more important and I was running out of time for my hair Yeeehaaa) 12 miles 8 min average, some fast some slower, the weather was odd today, snow showers, and very windy so the slower miles were the windy ones, and the faster well the not windy ones LOL
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 4.00 | 1.00 | 0.00 | 16.50 |
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16.5 miles. Fueled successfully for this run, and I did it later on the afternoon, as we had a bit of a snow flurry last night but by the afternoon most places had been melted and it was clear to run. :-)   
Map and splits, I decided to complete the tempo run mid way through as there would be a strong cross wind going back down the by-pass! so I hit marathon pace, on mile 6, then picked the pace up a bit too much and hit 6.30 pace which is closer to half marathon pace for the 2nd of the four Marathon pace miles, but I did it, 4miles at mp or faster, I then slowed the pace back down to the similar as before, 7.30/7.45 and picking the pace up for mile 15 back down to marathon pace, leaving 1.5 miles for a nice easy warm down! I am made up with this run, I did half a mile more than last week and felt as though I could go on to do 18 but thought better not, I was tempted although I was good and didnt to be on the safe side gotta stay injury free :-) Along the tempo pace part it is a water front at Crosby and not too many people out, but some I had to shout "coming through" because there was no way I was going to stop at this pace I would never get it going again, I even had to jump over a small dog as some silly woman had 3 small dogs off the lead all over the place I even gave her plenty of time to move herself out the way but she didnt huh! hubby nearly ran one of them over on his bike! LOL Paul really helped on this run, as I did shield my self a bit on the way back with that cross wind to keep the pace going so wooohoooo HAPPY BUNNY :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Long day at work today, didnt finish till late, so it was a short easy run although that is the plan isnt it! 10 mins xtrainer warm up level 6! 7 miles mostly on the beach and woodland trails, mostly at 8/8.10 pace slow and uncomfortable :( when I got on the roads, the pace picked up naturally for the same effort, last 3miles 7.06 6.59 and 6.34mins nice easy run with a bit of progression :-) 10 mins warm down level 2 I was tired, didnt really stretch too much and no foam roller, didnt have time, very hungry today ate too much :-O Oh and as I was rushing I took the wrong trainers, I wore my nike free's for all 7 miles, which was fine, as I do lots of walking in them although for some reason my toes kept hitting the end and hurting, the toenailless one is very sore i.e the big toe with no nail LOL very sore ouchie ! I have become OCD with germs, LOL everyone has sniffles at my work and then I keep washing my hands and using germ gel ha ha ha I have always had a thing about it anyway like public door handles etc, It seems to have got worse now I have upped the mileage really dont need to be ill at the moment :-O  
:-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10mins xtrainer level 6. 10.5 miles 1hr 31 mins slow 8.5 miles in the sand dunes and trails. I hit the road for the last 2 miles, 7.25 mins & 6.30 mins ouch the last one, I just couldnt resist some woman started cycling next to me, and got out of the saddle pedaling like mad, I just gave her that look LOL no way she was out of her saddle cycling like mad racing me, this was with half a mile to go, I looked at the garmin I was hitting 5.30 pace naughty girl..... I so hope this wont reflect in my mile reps tomorrow ! and no it wasnt some old person texting on their bike LOL 
I hope this image doesnt freak anyone out ha ha ha
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 4.00 | 13.50 |
| 10 mins xtrainer warm up level 5 2.5 miles at 8 min pace easy, ahhhhh it started to snow how great is that huh! started mile reps 1st 6.07 2nd 6.07 3rd 6.07 4th 6.04 3 mins recovery jog inbetween 0.25 miles each making 1 mile. then 6 miles warm down by the time I was doing the mile reps the snow was coming down thick and fast so not much help, although I did feel a bit sluggish today and I am thinking its the higher mileage! Hey hey hey I have an easy week next week.... so 2 more days of easy long runs then a rest day! an 18 miler on Sunday then its easy lower mileage next week..... at the moment I really feel as though I need this easy week as I am struggling to do everything at home and things are getting behind...... also last time I did this sort of mileage I was only working 3 days a week and not 5 days so I am really feeling it at the moment. But hey I am happy with the mile reps although I am sure I can get them down more as it was cold today and with the snow fall! and guess what It stopped snowing when I stopped running ??? the gods were not looking down on me today :-) but Happy days. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles on the SWEATMILL level 8 so not too bad, but I didnt work the pace up till the last three miles, so 8 min pace then last three 7.24, 7.15, 6.45mins. Well I saw my physio too, and had some pain OUCHIE< and here are some piccies of my boney wrists, I dont think these photos show the boneyness of my wrists, that lumpy bit showing on the 2nd photo is what I am talking about, I used to hide my wrists with long sleeves but I dont care now LOL doesnt matter what I weigh I have boney wrists lol 
 IN comparison this picture below is someone elses wrist from the internet and they are citisized for having a big boney wrist LOL nought on my wrist eh ha haha ha
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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I am hoping to do 13 easy miles and the weather is hey ho nice today wooohoooo. UPDATE I did 14.09 miles, but I would rather blog 14 cos I cba running 4.1 miles more to make it more even and I can do without the .09 so there ya go, it was a nice run, the sun was shining it was kinda warm, I wore lycras full length leggings, t -shirt with a light water proof jacket which came off after 10 mins and annoyed me for the remaining hour and 40 mins around my waist LOL, I did overtake another bicycle, not on purpose either, she had to stop all the time not sure why maybe she was that unfit huh! ha ha anyways it was at an easy pace so seemed to take forever 1hr 52 mins ♪♫•*¨*•.¸¸❤¸¸.•*¨*•♫ Have a HAPPY Weekend!!!! ♪♫•*¨*•.¸¸❤¸¸.•*¨*•♫
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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18 long run easy
I may say it was an easy run but hey I felt pretty dang good, 2hrs 16 mins, for 18 miles, I went out at my 16 miles pace, increased the pace towards 15 miles, then ran 8 min pace for the remaining 3 miles, I did NOT fuel, yeah yeah your all gonna moan but hey I didnt need to. I had a 16" pizza last night, tomato mozzarela Chicken lots of chicken last night, and garlic bread hmmmm I love garlic bread, although Hubby hates it, lol so I talked him in to one piece ha ha.
Breakfast before the run was croissant tea cakes, and cereal mmmmmmm rub belly time LOL then a strong coffee and Chris no it wasnt Neros just my own strong instant I might add coffee.
I have to download the route and get the splits, I have been busy today so its gonna be later. Missy sorry no pics, mostly 7.30 min miles so no time for pics, but its an easy week next week lots of time for some pictures he he and some easy (easy) swimming next week coach is wanting it to be so I am chomping on the bit by next weekend :-D  Okay average pace overall for 18 miles is 7.35 min pace Mile 15 was half marathon pace well nearly! then last few miles as I say around 8 min pace recovery and warming down :-) I am going to now look at all previous garmin runs over 18 miles, as I am so sure this is a pb for 18 miles in training. WOOO HOOOO ;-D
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Okay, last 2 days no run, I know amazing or what, but its just the way the cookie crumbles :) My son is ill, and Sunday was a rest day anyway, and then Monday well I just couldnt get out and the mill at home well lets just say I was too tired HUH! Okay, so Dylan is still not well but my hubby came home early so I could get a run in outside, woooohoooo....... the sun was setting, it wasnt too cold and I enjoyed it through and over the sand dunes, trails etc in the woods... I must admit I felt heavy and lethargic, my best way to describe it is Michelin man LOL.  I had a conversation with my coach, he wants me to re-adjust my Marathon goals based on the 10k pb I have done, and the training I am doing now..... he is thinking a marathon pace of 6.30/6.40 I was alarmed to say the least I am so not sure I will be capable of this, although that would ring true with most athletes I think ????? anyone ?????/
My 1st thought is well lets see how I do in the half marathon first, but then well I am not allowed to race this only the last 5 miles I am allowed to race it .... so that wont ring true of my fitness hmmmmm, maybe I will look for a fast 10k maybe 3 weeks out from the marathon My legs were not sore after the long run Saturday, but are now feeling odd, just heavy but I know its the easy week kicking in. so hey ho and I look forward to training hard again next week..... but then my son is off School so I am going to struggle with training, it will be early mornings I think double days too start next week DOUBLE DAYS < E A R L Y M O R N I N G S ahhhhh :-O 
Burt has been on the photoshop again LOL ha ha ha
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Seven 7 Seven measley miles, so thats the way it crumbles, another easy run, I am bored I hate being off work I get cabin fever from being the house for more than 1 afternoon, I know my son Dylan is ill, yeah and it aint nice, but he will be okay, I just dont like being cooped up at all did I tell you I did 7 miles early evening, sun was hitting the sea setting quickly whilst I was still in the woods, but it was still light enough to be safe well sort of, anyway I was on the road home soon enough......... Quote BURT = " MY Kids Love rollercoasters but hey I just sneezed all over them and do you like my hair do it goes with my goatie LOL that also has green sludge on it ha ha " 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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ZERO
Not feeling great, didnt run! Ice bath, massaged and hot bath stretched legs still really sore, and I am whacked, ! did a late walk for a couple of miles, but the heart to go out run well its not there >>> |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy slow 4.5 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 6.00 | 0.00 | 0.00 | 15.50 |
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Okay what a week last week was... My son was ill, so I was off work and couldnt really run till my husband came home, it was an easy week but I didnt want it that easy, effectively I ran every other day short and easy, did allot of stretching icing and warm baths with the odd ice bath thrown in. I was sore all week and got more sore as the week went on, I have had easy weeks and taper weeks before but last week my legs felt hammered rather than rested, my shins were sore, I have had compartment syndrome over 12 years ago I had an operation on both legs for too, never had a problem since! THIS WEEK THEY HURT.... I PaNiCkEd thought omg thats about 2 years out like last time, with an operation ouch ! anyway the physio had a really good look at them, no it was congestion from the easy week, and a good hour of her working on my legs I felt awful LOL the legs felt great me I felt groggy and ill..... I rang the phsyio she basically said all the rubbish in my muscles from them repairing over a week well basically I need to drink allot of water to flush my system out so I did. Last week out the way, I was raring to go for my medium long run with tempo at the end, effectively near marathon pace. So off I went, damp drizzly rain urghhhhh...... the idea was 10 easy miles, 5 tempo, then half a mile warm down. Coach said out at 8 min pace, for a couple of miles pick it up to my long run comfort zone pace to 10 miles then stick to 7min pace maybe 6.50 but no faster. here are the splits to follow in a while the garmin is playing up huh phhhhht! Oh and chaffing is not a good luck LOL Oh dear, there is a stile we have to go through, and some cyclist went just ahead of us at the last minute so we were going to have to wait, now this is when my legs cramp up, so I thought done it loads of times, climb or half jump over the fence LOL well I bashed my shin as my foot got a little stuck, which in turn has made the back of my knee sore, huh stupid idea and stupid cyclist no fair! Not sure why I caught my foot or how, as i have jumped over these in races and training runs quite fine LOL  UPDATE ;;;;; WHY DID NOBODY READ MY SPLITS RIGHT INC ME LOL yeah its 6 miles tempo there at marathon pace, 6 miles with the last one faster OMG I am very happy now and I also know why my legs are shot but feeling much better :-)))) 7.30 average overall for the 15.5 miles, but a good run tempo from mile 10 then I ended last tempo mile with a 6.40min mile. :-) What a day, It started greeeaaaaattttt Valentines day I had a single rose but on my pillow :) then 24 red roses a lovely card..... took out for breakfast and a Neros coffee, then Paul helped me with my run he's such a gent:) then I was had a bath run for me, with oils and stuff LOVELY:) and to top it off whisked off for a lovely Indian Meal in my fav Restaurant Zyka double :) :) ☙ ❧ ❦
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles easy, my legs were pretty sore, so I had a hot shower before going out to ease them up LOL anyways all good, with a good stretch, and grid roller my legs out, like a foam roller but better much better, well worth the pricey tag! :-O http://www.runners-edge.co.uk/  I got the orange one so I can't lose it LOL
I am running in the London Marathon as part of the Championship race for top uk Women runners, and gained an automatic entry on my previous marathon times. fundraising for my chosen charity http://www.isaacshouse.org Our Vision here at Isaac's House is to build, establish and maintain a home in Uganda for Orphaned Children affected by war, HIV & poverty. We want to create a safe, sustainable environment in which health, education and growth can be achieved. So please donate for this great cause, as all the money goes towards the building of orphanage's this is a small run charity, run by people volunteering, there is no expenses accounts anyone that wants to go over and help the charity by building etc they have to buy their own flights etc.... so it is a 100% charity for any money donated :-) Thanks for reading this, even if you don't donate thats okay with me either way no pressure :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 2.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles, 3.5 easy pace, 8 min pace, last 2 at 6.55 and 6.23 mins, good run had to do a short run as short on time, and then realised I was even shorter on time so I had to go faster LOL never mind, I will try do a double day tomorrow :-) Not been sleeping very well at all either but hey ho I am hoping to sleep tonight :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Bad day at the office chasing pavements ! 8 miles slow, hard and I felt worse than michelin man urghhhh! just one of those days eh :( and still not much sleep, I tried for a nap this afternoon no chance :(( so its the herbal sleeping tablets tonight, I dont like using them but I have to get some sleep or I am going to have some sort of accident, Im so spaced out all the time anyway due to lack of sleep |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 1.50 | 0.00 | 7.00 | 14.75 |
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Session day consisting of mile reps, I went into this session with out any fuel since last night, and I started the session at 2pm, I did have a large warm milk drink on waking then a cappucino from Neros before work :) I didnt feel like this session I feel lethargic and michelin man like... ON speaking to coach Reg he said just go do it, and if need be cut it short, but if its how I feel and not injury etc then hang tough and get through it. Okay I slept last night but still really tired, I woke about 3 times so a best night for about 6 days :O yawn! 2.5 miles easy overall average is 8 min pace, but it was through the pinewoods undulating and for about half a mile its really hilly ! I hit the coast road for My mile reps, the idea was run 5x 1 mile out then see what pace I can do back! with 3.30 min recovery between each mile rep of jogging approx 0.25 miles each one. 1.25 miles of recovery jogging mile 1 6.04 Mile 2 6.15 breezy head on Mile 3 6.24 breezy again head on, I am feeling it on this one. so I turned around to do the last two the other way mile 4 6.04 Mile 5 6.04 I had a short recovery jog here I didnt press the garmin watch so approx another 0.25 miles jogging 10 min pace. I went into Marathon pace for 0.5 miles 3.40 0.5 miles (800ms) 3.01 mins 6 min pace again 0.5 miles 3.59 mins more like 8 min pace feeling tired 0.5 miles (800ms) 3.05 mins 6 min pace again a short recovery now of 2 mins 0.5 miles (800) 3.07 mins 6 min pace again a short recovery jogging about for 2 mins 0.5 miles (800) 3.08 mins died on this one so thats another 2miles at vo2 max pace 1 mile mp ....then marathon pace straight into this for 1mile, well it was a slow mp mile 7mins 18 secs then I jogged in at easy pace 8/8.30 mins for So pretty good hanging tough and added on more than coach said so Happy Bunny here :-) Good session I wasnt too please with the mile reps, I thought they would have been faster, and they felt pretty hard into that wind so hence the half mile's at the same pace, at Least this will help when I come to add another mile to make it 6 miles reps I am pretty darn tired...... porridge for recovery with some honey. Chicken salad with rice on the side for tea mmmmm
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles, took me 1hr 17 mins omg thats along time, I ran with my son and I decided it would be funny to make Dylan Laugh enroute, bad idea that was it all the way around the whole 9.5 miles we kept making each other laugh at the most stupid things......... 3 times I had to stop bend over and just laugh, the worst time was I sat down on a log in the woods and I fell off it for laughter.....LOL great run I used so much energy up my diaphragm is more sore than my legs now ha ha ha. And now I just keep laughing for no reason just out of the blue, then Dylan starts laughing its tooo infectious LMAO Happy Days to all the American fanny pack lovers ha ha ha ;-) (that ones for Burt and Walter, oh and Chris M ) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Woooo HOOOO I slept for 8 hrs last night now thats more like it, apparently I was snoring and talking ha ha Is it possible to do both at the same time LOL Paul Cycled with me today Dylan was bmxing ! 1. 7.49 2. 7.39 this is through a hilly route of the woods, on the way out towards the coastal road. 3. 7.35 again still slightly undulating but nice scenery! 4. 7.32 Along the by-pass past Woodvale an airplane landed right over ourselves this was good! 5. 7.40 6. 7.24 7. 7.36 8. 7.41 9. 7.32 10. 7.36 11. 7.30 12. 7.34 13. 7.30 14. 7.26 15. 7.28 16. 7.23 17 7.21 its hurting here, and Paul kept cycling slightly ahead of me, now my brain goes into auto race when he does this argghhhhh! I ended up shouting at him, I dont think he was impressed, he replied with something but I had my music, up so I just shouted is hard for you or me! please please just stay beside me not ahead :-O 18 7.23 on this mile I started to feel tight for shouting at Paul.....ooops, really I was just taking my frustration of the run hurting me I think out on him ooops 19 7.07 ooh just wanted to finnish and Paul went slightly ahead again urghhh race mode :-O 20. 7.33 back on a decent pace! 2 hrs 30 and 28 secs average 7.31 miles per minute. Weather well what can I say, the snow had melted, but paths were wet ....... So rain, sleet, hail stone, flutter of snow, a bit windy and some more rain, all in all crappy weather but hey I felt okay. I was fuelled from a very fullfilling meal last night, a light carb high breakfast, an extra strong 3 shot Nero Coffee LOL....... no fuel or water during the run woooohooooo Ice bath after a short stretch, re-fuel for recovery then a hot bath and a stretch again...... now I am tired, as my garmin usb stick is broke and I had to manually put the splits up etc tiresome stuff you know...... Happy bunny this is the fastest 20 miler I have done in training and I feel okay, no stopping no stretching and no fuel or water during the run is like unheard of for me on such a long run. mwwwwwahhhhhhhhhhhhh ;-D secret now is not to let it go to my head and train too hard or too much and get injured eh! just swell ;-) hope you all had a good Sunday run too ;-)
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| Hmmmm went to do 9 miles, but on returning to the gym it was 8.75, my legs started to hurt so I let it go for now, maybe do that 0.25 miles extra another day eh! Not much to report except I am absolutely KNACKERED my legs are not as sore as last monday which I think was more the easy week ! I got some lunar glide Nike trainers Saturday and will slowly break them in as I am so used to vomero's but they feel just as comfy but lighter so we will see...... Urgghhh my phone is not holding much charge and its driving me nutz having to charge it all the time and keep turning it back on.... it ran out on my run too so no music when Im tired huh proper bummer :( so thats the garmin usb stick and now the phone playing up urghhh.... But me happy still and looking forward to tomorrow allot like a allot allot ha ;-) and this one is for all those facebookers poking me like huge POKE POKE POKETY POKE |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles all off road all through trails and trails of sandy and sand dunes, woodlands 1hr 12 mins now to the real word of the day chocolate why am I craving it so badly huh ????? must have something to do with the local craze of peopls images on their blogs of such nice goodies  
  
So enjoy my pictures of the day thanks for reading Im off to stuff my face with chocolate again and again and again.......ooooooooooh no I cant gotta keep thinking of that marathon time I want and the finish line then I will resist the chocolate think woman think ahhhhhhhhh chocolate noooo no no no sub 3 sub 3 ha ha I am a looney bin today honestly all BURTS and Chris Ms Fault oh and no bunny rabbits round here Burt its too cold for the bunnies to come out :-( but happy days for happy nutz :-)
ooops. p.s I forgot I did 10 mins xtrainer warm up and warm down, like I did yesterday too but forgot to blog. and Most days I do plank for 45 secs then 5 press ups straight in to it, 10 secs rest and repeat 3 times also do side plank with one leg in the air, each side, x 3 the twisty plank I call and the medicine ball crunches like legs up in the air straight and crunches with med ball, then go into twists same thing but twist side to side. stretch and roll out I always forget to blog these things but I do do them all the time, like the vibro gym at home I use this mostly for massage terrrahhhhhh :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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NO session till tomorrow as my sacrum has been sore and I havent seen the physio yet, Its allot better than Monday so hoping to do a good big session tomorrow :) yay 10mins xtrainer warming those calves up calf stretches and one legged calf thingies LOL brain is empty ha ha 12 miles very windy out for about 3 miles, when I turned out the wind so it was side on, I went from 8 min pace to 7min pace nearly instantly and felt like I was flying that shows how much wind can take out of you, 1 min per slower due to the wind ha I knew I was probably going too fast against that wind its so hard to get it right on an easy run :-O For the chocoholics, My son had a bad day at school or so he says and you know the way to a mans heart is by their bellies, well My son loves his food like his mum so I took him to Neros for one of these and yes I SAT and watched HIM EAT IT ALL AND DIDNT HAVE AN OUNCE I AM SUCH A GOOD GIRL I AM SO PROUD LOL  okay so through some trails and mud uuuurggggghhh I dont usually pansy around mud but I had my knew Nike Lunar glides on and theyre a lovley grey with bright pink and I didnt want to get them muddy so I pansied around the mud LOL 1hr 33 mins. I had to make up 0.2 of a mile running up and down the road outside the gym very silly when I do that but my mind is happier with a WHOLE number. heres the lunar glides  Yes you see some mud on them tooo huh gonna go and clean them me thinks and for BURT I saw 2 bunny rabbits yay for the bunnies spring must be near :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 5.50 | 13.50 |
| 10 mins xtrainer warm up level 5 warmed up for 4 miles, 8 min pace, I felt lethargic going into this session 1 mile reps with 3.30 mins rest inbetween jogging of 0.25 miles 1st 6.01 2nd 6.04 3rd 5.58 4th 6.02 5th 6.02 6th 3.03 half way only did 0.5 of this mile, I hit the wall BONK! 10.5 so far ran back for 3 miles splits were 8.45, 6.50 7.01 at mile 11.5 after that slow one, I stopped at my mums to get a sugar drink and off I went so it was deffo a bonk LOL 10 mins warm down xtrainer foam roller and stretch.....home to eat eat eat I need to fuel better before this sessions now as i was going to do 15 in total but I was out for quite some time :-O no bunny rabbits to see as I didnt hit the woods too much but i did for some reason get my legs covered in mud ha ha ha typical me or what. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 15 mins xtrainer calves are sore so gave it 5 mins more warm up the Mill....... it was raining and I was being a wimp did 6kms on the mill, at 7.30 pace then a phone call interruption wasnt going to run and talk today not in the mood ha ha so then it was back on the mill after a nice long talk finished off to make upto 7 miles but at 8 min pace. 10 mins xtrainer warm down. 15 mins swim crawl with a last length under water with 3 lengths straight into full speed crawl. I always do this at the end of swimming its like a ritual to me LOL. So No bunnies seen during the mill run it was warm though silly gym needs to put air con on not warm air blowing out ! Okay my question of the day is to follow and is due to me not having as much confidence in my training......I know I am getting fitter and doing well in my sessions..... I am considering a vo2 max and lactate threshold lab test, as I read in a running mag recently about it and helping to guide you to the correct paces. Sports question for you ?? I am considering a vo2 max, lactate threshold test..... now with the training I have only been doing one vo2 session a week, then a lactate threshold run during the tempo run..... do you think that it will help with deciding my marathon pace ???? ahhhhh I need more confidence :-O Its mainly as I havent done training like this before and I am not feeling as good as I usually do no my sessions.... also my coach is thinking my marathon pace should be faster than I think....... my physio thinks I am just lacking confidence which I agree with so I kinda think the lab tests will help they arent bad priced and in St Helens which is 30 mins drive from home..... Husband thinks its a good idea, coach is interested in what the results will bring etc but your thoughts as I have never done a lab test before and if any of you have any tips or pointers do I ease of training etc ????????? thanks for any help Sammy (my knew nickname apparently LOL) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 7.00 | 0.00 | 0.00 | 15.50 |
| I have been ill with a tummy bug since Friday night, my calves were sore too, but by Sunday morning I was actually feeling okay and I had fuelled Sat night for the long run just in case I felt okay. Current: Cloudy
Wind: NW at 23 km/h
Humidity: 76% Sun  6°C | 3°C Went out allot easier than the last time I did the 15.5 miles with tempo run for 6 of the last miles. This time round I went out at 8 min pace with the odd slightly faster miles within the 8 miles out then 7 miles at tempo marathon pace and a half mile warm down. here are the splilts; 8.02 7.38 8.13 7.57 7.53 7.54 7.37 7.46 cross wind mile 9 7.11 started but it was a strong cross wind 10= 6.58 11=7.00 this was a hard mile, more like a fartlek mile some was at 6.30 pace then at 8 min pace I ended up having to stop as well with 0.10 miles to go for a road I did stop the stop watch though! 12= 7.05 I sheltered by the side of my husband he was cycling strong cross winds 13= 6.55 I sheltered by the side of my husband he was cycling v strong cross winds 14=6.52 head on wind couldnt shelter 15=6.57 head on wind couldnt shelter All in all it was a mile further at pace although my tempo pace should be faster more 6.50 pace for the marathon..... although this should be more how I feel near the end of the marathon as I had done 8 miles before going into the tempo run. I am happy but feeling lethargic and heavy running I am sure its the high mileage catching up with me and I may cut my recovery runs slightly next week but hoping to do doubles instead...... so thats either early morning runs or evening runs we will see as I am not a morning person ha ha :) |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
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7.6 miles easy recovery run............. Id say grandma pace but hey it was sandy beach trails and sandy dune time so the effort was there not the pace ! Spring is coming I can feel it, I love spring my favorite time of year...... 3 bunnies were seen and they did not have evil red eyes Burt and Walter they looked pretty cute Bunnies ;) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I have not done 6miles yet but I was supposed to get up real early..... alarm went off at 6 am well it was still dark so no way I was leaving my bed and I didnt sleep at all well last night huh... So on getting up at 7.45am I checked my resting h/r and blood pressure as I was light headed yesterday ha ha lol omg my blood pressure is in hyptension 98/54 so thats 98 systolic and 54 diastolic ouch bit too low really which isnt good and my resting hear rate has risen 46bpm usually under 40 at least ! maybe I am still ill from the tummy bug not sure. Anyway its gonna be another easy run today, I am also seeing my phsyio early at 1.30pm so I wont fit a run in till tonight, after the physio is a meeting with my coach for 3pm whom I spent an hour on the phone with yesterday afternoon after my run..... So Have a nice day everyone as its nearly Spring and happy days :-) and to make everyone british person hungry heres a fav food of mine the Great British Bacon Butty 
The Perfect Bacon Sandwich (according to Paul and me sometimes)
What my own perfect Sunday morning feast would be, I’m not sure; I’ll have to think about that. My Hubby Paul needs no thinking time though. Without a doubt, his breakfast of choice is a crispy yet moist, bacon butty. 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 6.00 | 14.05 |
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Current: Clear
Wind: E at 9 mph
Humidity: 65% Wed
10 mins xtrainer warm up 2.5 miles easy run warm up 5:58, cross wind, 6.01 head on wind, 5:59, 6.02 very windy, 6:00, bit windy 5:57 All with 3.30-4 mins jogging recovery run for approx 0.25 miles each totalling 1.25 miles easy run back through the woods and trails for 4.80 miles I did fuel for this session as I bonked last week and as I am only doing 2 sessions a week well I dont want to be bonking its got to be quality quality quality :) It was kinda windy today I was not at all impressed and I had a bad night last night probably about 4 maybe 5 hours of sleep so I was pretty impressed with my mile reps, hoping next week will be the breakthrough in sub 6 min miles :-O I am happy though I had a coffee yesterday afternoon with my coach and covered allot of the training and stuff, mental aspect of my running too, I felt allot happier but slightly drained from it all, He has allot of information to tell ha ha (talks allot) also covered the plan for the Liverpool Half marathon, the idea is to go out at Marathon pace 6.45/6.50 pace for 9 miles then pick the pace up as much as I can to the end hoping for maybe 6.20/6.30 pace in the pick up, apparently if I can do that I will prob still do a 1hr 28 half and my coach then thinks I will be ready for a sub 3hr marathon......woooooooohooooo so its get through another couple of weeks like I say I dropped my mileage a bit this week as I will be doing 4 full weeks before another easy week and that easy week will fall right infront of the half marathon....... Burt Walter no bunnies today it was actually kinda cold but a nice run day just the right temp for me I dont like the heat :-) I definitely think I am anaemic with the low blood pressure.... feeling drained and a bit washed out too.... So I started some iron water supplement that I have used before its really good and gets quick into your system http://www.nelsonsnaturalworld.com/en-gb/uk/our-brands/spatone/ I highly recommend it, I eat pretty healthy too lots of dark greens and salads and veg but obviously the mileage and training is taking its toll.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| xtrainer 10 mins warm up 11.5 miles easy running but felt bouncy good, hope I feel like this for the 22 on Sunday I am going to do...... madness I was holding back most of the run should have really split it into a double run but hey ho I started running and the stress started to leave my mind and body so I kept running and running till well I felt good again and it worked :-) 3 bunny rabbits very cute no red eyes and didnt bite me. A car mounted the pavement on a main road and nearly knocked me over, then they carried on driving in front of me and stopped and the passenger went to open the car door out on me, well I tapped my head quite harshly saying a few choice words then adrenaline kicked in and I started to kick butt, wooooooooow I thought hold on slow down stop it naughty girl LOL Okay on a personal note I am stressed to say the least, home, family, work and hard training is all becoming a big mess but hey I am going to try to be strong only have the odd fit here and there fingers crossed I can tough it out :-O |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 10 mins xtrainer h/r was down wowsers 112bpm level 5 this is low for warm up really usually around 118/120.
six 6 six measley miles, on the sweatmill, actually once I had started I realised once again the air con was not on in the gym, so I actually facebooked one of the PT's ha ha and he put it on for me.....how kind, I was gonna do 9 miles/15k but when I hit 10k I felt really bad, stomach ache, didnt need the wc though....I cut the session short I warmed down for 5 mins xtrainer level 3 I felt feint so I just whizzed home for a nap, but then started housework, but my hubby came home said I looked awful just take a nap, so I did and an hour later I was up slightly re-charged and off to do some food shopping essentials omg we were out of everything..... it took me ages to get round due to me feeling feint again, so when I got home I sat down and ate some more, not sure if its just over-stressed -over-tired (slept about 3 hrs last night) and just drained but Hey I am still cheerful I will stay positive :-) Happy weekend folks :-)
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| Night Sleep Time: 3.00 | Nap Time: 1.00 | Total Sleep Time: 4.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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EAT MY SHORTS I AM ON TOP OF THE MILEAGE BOARD FOR NOW ANYWAYS :-) Well I had fueled really well for this run last night and this morning, I was up for a good run, the weather looked good a bit of a breeze but not too bad. Paul and Dylan cycled with me, Dylan is only 11yrs old, but he pretty fit, I had water and go gel to hand, I took a gel before I started. well miles 4-6 were a bit hilly, through some trails, then miles7-10 were breezy and a decent elevation gain so it was tough and the extra energy spent against the wind and uphills took its toll later on in the run I really struggled but kept the pace going. 22 miles in 2hrs 48 mins fastest training run again to date....average pace 7.34 min miles. wooooohoooooo I am shattered and I have to go out tonight 2hrs to sort myself out get dressed etc for a friends 30th birthday meal, it will be a quiet one shes just found out shes 8 weeks pregnant they have been trying through ivf 3 times taking over 2 yrs so Its a double celebration and shes a lovely person really nice and deserves to have a lovely baby whom she will be one of the best mums ever...kind heart. :-) So its an Indian food re-fuel 1,00:07:28,
2,00:07:34,
3,00:07:44,
4,00:07:36,
5,00:07:50,
6,00:07:28,
7,00:07:34, windy
8,00:07:38,windy
9,00:07:42,,windy starting to feel the extra effort against the wind
10,00:07:32, windy
11,00:07:29
12,00:07:33 too on a gel and water
13,00:07:22,
14,00:07:26
15,00:07:30,
16,00:07:34, took on water although
17,00:07:49, it effected this mile I felt sick !
18,00:07:34, back in the groove I'm on my way home
19,00:07:28
20,00:07:38
21,00:07:20
22,00:07:28
Thanks to all the fast runner bloggers for all your support and help especially when Im a moaning old lady ha ha ha LOL HAPPY DAYZ DUDES and DUDETTES ENJOY YOU SUNDAY EVENING I WILL :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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2 miles of walking I am afraid I became a wuss overnight, I have a sore knee to the back of the knee, I know its nothing bad and isnt an injury as such, just need to see the physio and it will be sorted, It doesnt hurt to run but I am just making sure its all going to be okay ahhhhh! Also My son has been really ill, a tummy bug going around the schools oh what joy puking and toilet runs through the night so I am tired :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Did a run from home, not much time, 4.5 miles trails and some roads, I was bouncing about 7 min pace felt easy was even singing to some music at 7 min pace I am amazed :-O Okay went to see my physio later today, the pain she put me through ouchie ouchie ouchie .... I got the all clear, although she was made up I played it safe yesterday and today, tomorrow is going to be another recovery run but maybe upto 9 miles, it doesnt hurt to run but my hammy is tight ! I am trying to work out which trainers to wear on the day of the marathon so I decided to get all of them out sort them out, chuck a couple of pairs, but at the time I thought oh why dont I just take a photo inc my fell racers and spikes but only had my track spikes cant find my xcountry spikes ha ha prob in the garage but cba going in the garage to look for them LOL I can be lazy sometimes but not often, I am still tired Dylan was off school today really wasnt well, last night and I think it was more tiredness than illness today, as he seemed to be okay later on in the afternoon. 
Spiros front left 2nd and 3rd shoe in, yes that is a trainer on its own not sure why but I couldnt find the left shoe to go with it ha ha I think someone ate it LOL oooh look at those racing flats hardly used :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 20 mins xtrainer 4 miles easy 28 mins 35 secs 10 mins xtrainer stretch. Picked Dylan up on the motorbike it was such a nice sunny dry day and took him for a bite to eat at the local coffee shop. Whilst Dylan was at footy training I went for another run my first double day in a long time 6miles 44 mins 52 secs, easyish pace I did pick the pace up mid-way didnt do it on purpose I was trying to keep a good form and I seemed to pick the pace up more ha ha So now home to eat as I got the munchies :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| UPDATE 20 mins xtrainer core exercises stretching 6 miles in the afternoon glorious day nice sunny day but a bit breezy! 10 mins xtrainer stretches leg hanging crunches 20 x 2 Ice bath 20 mins urghhhh the pain it was painful too! 6 miles easy run again then stretching warm bath this time and stretching again. Not run yet! but will do a double run again today.... Thoughts are after speaking to my coach well hmmmmm, It is session day today, now I was thinking of maybe doing it but not going to now......... 1. My left leg is still sore not sore injured just tight and sore 2. I dont want to go into mile reps and get injured 3. this week was going to be a high mileage week huh not happened 4. I am not too bummed about this as follows LOL a- When I did mile reps last week it hammered me big time b- The days after I felt awful c- 22 miles at 7.34 pace felt good till those last 4 miles they hurt d- I seemed to have improved hugely with my fitness e- my heart rate on the xtrainer for 20 mins yesterday level 5 was down 106-108 bpm usually at 118-120 after 10 mins on the xtrainer! f- I can maintain my fitness level doing doubles and easy runs for a few days g- If I did push myself I will either break my legs or overtrain Does any of that make sense, I have trained pretty darn hard, and listening to my body has made allot more sense than just sticking to the plan, If I go try to do a session when My body internally physically and legs arent ready I will either be really ill or injured....... I know mentally I can accept this process although previously I would be panicking as Im not sticking to the plan but on past experience whats more importan 1- being injured and not running but having great times in training huh 2- going into the marathon over-trained 3- going into the marathon slightly under-trained I have reached a plateau in my training obviously as my fitness/heart rate has improved by over 10bp min my easy runs are faster 7.30 easy rather than 8 min pace and quite easily run at 7min pace although a sweat develops after 2-3 miles which I accept. Even if I treat the next two days as double days with short easy runs I will still do over 60 miles this week so not too bad. Happy days Folks I will blog later on my actual runs but Im trying to put this down just to probably help me mentally more than anything :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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xtrainer for 35 mins = 5 miles 1st time in ages I did a decent core work with hanging leg crunches and no soreness I am getting strong..... After the marathon I am going to go for a 6 pack yeah you heard it but hey dont try reminding me in the summer and asking why I aint got them ha ha LOL Sorry I am frustrated to say the least, cant get into to see my physio, I iced yesterday, I ran easy short runs twice (btw I hate running twice Id rather go out and do it in one go). I stretched I foam rollered I even used the darn ball in the hip on both hips I even talked Paul into massaging my hamstrings hip and the thigh now the problem is this it stems from the tensor fasciae but seems to become tight and pain down the rectus femoris, it was really sore near the insertion point at the top so about 3 trigger points which were painful did release the tension in the muscle with Paul's help, I felt the pain but amazingly I also felt the muscle relax which is such a joy. I awoke this morning to it not being tight but sore further down the muscle So the soreness is further down the front of the side of the thigh being the Vastus Lateralis muscle now its more of a tired feeling I usually feel after a good session the day before, so this is more of what I dont mind fingers crossed it eases with some gentle exercise :)
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I am not sure if I will run today I am going to see how my body feels, maybe some xtrainer and swimming..... I have done 50 odd miles this week but I have had a day off already so its only over 5 days as I will have tomorrow off Sat is my day off and I want to be able to do a decent run on Sunday..... I really could have gone to see my physio but Paul did a great job. Ice bath later as well and maybe I will talk him into another massage. I have to talk Paul into a massage as he has problems with his hands he wakes about 3-4 times a night with cramp in his hands, hes had body scans and all sorts of tests done they are still not sure what the problem is..... I think its the use of the chainsaws and vibration machines he uses in his business.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| walked briskly 2 miles xtrainer at the gym again very frustrated to say the least h/r still down until I ramped the workout up xtrainer 35 mins 5 miles me no happy me very sad me dont like being unable to run me ice bath again 21 mins on walt's instructions had to do the extra 1 min me no back away from a challenge |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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35 mins on the xtrainer did a couple of fast minutes just to see if the leg screams and it was okay streeeeettttttchhhhhhhhhh........ 4 miles on the mill, as I didnt want to have to walk back limping but hey happy bunny did 4 decent miles, all at 8 min and faster pace mostly at 7.00/30 pace so not bad did 2 mins at 6 min pace just to see naughty girl. okay 12 mins on the xtrainer, 10 press ups then hold for 1 min plank strrrreeeeettttttttttttccccchhhhhhhhh............. gonna go for a bike ride up to the mother in-laws its only about 3 miles away so it will be 6 miles of cycling tooo so I added 2 miles easy for the xtrainer and cycling :-P Its a nice sunny mothers day I got a home made card which was lovely and taken for my breakfast sausage bap naughty girl..... I have to be careful now not to pile on the pounds whilst not running as much. My leg feels okay I know its there ha ha well I should LOL ok but not sore like it was I should know more tomorrow :-D Oh and the cause of the niggle well I think its actually a combination of not enough sleep etc and when it was sore I went out on the motorbike now its physical a sports motorbike you have to climb all over it to get it over leaning around corners etc, and going up and down in the gears is done with the left leg ! so I think its the motorbike so no motorbike for a while which is hard as I use it to vent my frustration of not running hard ! I think another ice bath of upto 20 mins might help somewhat :-O I think I am getting used to them again they hurt but if I poke my toes out at least they dont hurt ha ha there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of 5 to 10 and sometimes up to 20 minutes. this was taken from this link http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm I find the the 20 mins is hard but it seems to make more of a difference but I wouldnt do more than one a day of 20 mins, then I would do maybe 5-10mins followed by warm water.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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10 mins xtrainer level 6 h/r 116 10k on the sweatmill..... did 5k in 22mins so it was an increase of gradual pace from 8 min pace upto 6min pace for the last 1k. stopped at 5k to streeeeettttchhhhh, approx 2 mins 5k again did the same with the 2nd to last 1k at 6 min pace then ease off to a jog. This was a test to be honest, the faster I ran the better the leg felt ???? weird, form was good I felt good. Physio wants to me to rest tomorrow and stretch all afternoon oh what joy... the pain she put me through some pain and chanted I am not injured although I will rest over and over again so I am going to rest tomorrow if I dont feel free to shoot me LOL....... so that means nothing no motorbike either just rest stretch ice repeat :( me no likey but me will do :-/ We walked the dogs tonight as the nights are lighter the dogs were so happy to get out again, 3 miles of walking but not counting as I dont think my h/r was up enough although my legs and hips esp felt it
Tyson aka fat boy or garfield whos playing with our Bengal cat Zeon  Simba the sultry husky 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recovery Rest day urghh not even allowed to cross train urghhhhh! and no motorbike urghhhhh! but I am allowed to swim what joy ! Okay I have a physio saying rest more and a coach saying well yeah but if you want to do the marathon you need to back in training soooooon. So Coach said, no run today, but easy run tomorrow of 6 miles, then two runs double up on Thursday of 2x 5 miles Friday easy short 6 miles, sat rest Sunday is test day, mile reps. If I cant do mile reps Sunday the half marathon is off and maybe the marathon I cant stand this anymore, so sick of training getting really fit and it all goes down the drain before I can even race ! It doesnt feel like an injury as such I just dont get it, My hips are pretty sore today though so lots of stretching and Im gonna brave 2 ice baths today see if that helps more... here are my babies again  Paul and Dylan
Paul the kitten and the chicken coop ha ha look at the perfect grass, and yes its real  Zeon the other cat Bengal they love playing with water  Then here is me on a horse I love horses, but too much money too much time needed for them.... but I like horse riding and tend to go when Im on holiday anyway another sport bad for my hips :( (naughty girl were is that hat) and if I remember this horse was lazy omg it was hard work Id rather be on a horse thats has more ooomph
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Im running but its painful ! :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The plan is xtrainer in the gym and if it doesnt hurt its the sweat mill ! Okay here is the long story - went to see a different physio one recommended by a club runner friend. My massage lady Jane isnt a physio so its not like I am being naughty. Diagnosis = weak butt my hamstrings are huge and extremely strong doing the work of the weak butt, basically my backside is not doing any work, and the glutes do the hip work they keep the hip in alignment as well as other things. Basically I have to strengthen the butt cheeks and lower abs core work. The injury I have caused isnt apparently too bad my ITB is tight due to holding the femur in the socket more. So the physio gave me a massage along the ITB, now I have taken pretty much any pain physio's can give me even the piri was stretched and massaged leaving bruises but this was bad this hurt like hell OUchie is not the word for it, although I didnt swear at the time, I wanted to ROFL NOT ! more like ROFscreaming. So the plan is she thinks I should be able to run today but my leg is pretty bruised up to say the least..... I have to warm up on the xtrainer for 20 mins now before running . I am seeing her again on Monday for more pain and I have to do lots of butt exercises, so soon I will a touchie to die for ha ha ha ROFL |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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Workout finally. 2.5 mile warm up 8 min pace 5 x 1 mile well I took it a mile at a time 1st 5.58mins 3.30 mins recovery jog and lots of stretching problem leg hip etc not too bad I find running fast it doesnt hurt ! 2nd 6.04mins rest 3.30mins 3rd 6.20mins I went to piece's literally hmmmm more psychological I think so 4mins rest 4th 6.02mins so I thought gotta do another mile just to prove my brain I can do it 3.30mins rest 5th 5.58 mins and I felt good lung bursting and I felt my lungs but good run back 5miles and the 2.5 miles I jogged so a total of 15 miles I am sore and off to the ice bath for 20 mins. This session has given me the confidence I can race next week as long as the hip etc gets better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Literally only had time for 4 very easy but sandy duney miles before going to see physio. an considerable improvement. Its basically upto me now to do the exercises and stretching and sort myself out! I am actually considering pilates and yoga yes me ha ha |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 20 mins xtrainer level 5 felt good really kept the glutes working all the time....its hard working thinking about how I am exercising. 1km on the treadmill I found it was too hot, and though I am better outside. so did 5.5 miles outside so approx all in all 6 miles. 5 mins xtrainer then the core work, bum exercises, bridge, core work lower abs is the main ones to work and doing small one legged squats on an unstable disc thingy ha ha. I am such a fool, the physio told me to try going on a swiss ball on all fours to get my inner core working better, so I tried it but I just couldnt stop laughing in the gym I think all the other gym people think I am a looney bin ha ha ha LOL |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 1.00 | 5.00 |
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Morning stretches and core work on the power plate inc butt exercises. I have notice a huge difference already.... a considerable improvement. I can do one legged bridge 30 secs each time on the plate :-)
15 min xtrainer warm up yes concentrating on inner core and butt work :-O 1 mile at 8 min pace core work and butt 1 mile at 7.45 pace core work and butt 1 mile at 7 min pace core work and butt 1 mile at 6.40 pace core work and butt 1 mile at 5.50 pace core work stretch Sweat rating today was off the scale like 90 out of 50 ha ha sorry but I think I was the most sweat betty and that inc's the men at the gym, I dont care it felt good really gooooood :-O
This was actually quite a work out, I did the plank on a swiss ball, 40 secs then straight into press ups 10. then plank 30 secs then bridge on swiss ball one legged, 5 each side, just for 10secs each time. one legged squats on the unstable thinggy thing ha ha each leg 10 reps actually balanced on all fours on the swiss ball. stretching
I was pretty tired after this, it helped allot doing the core work inbetween. Night More core work and butt exercises, little and often.....little and often. Me yawn tired though...... very frustrated I need adrenaline fix ahhhhhh no bike no hard sessions its driving me crazy but if I can just hold on till Sunday for the half marathon maybe I will get it tame the inner beast tooo. i.e I cant race at a race ahhhhhhh so the adrenaline will kick in but big butt I cannot race the half marathon I am to see if I can stick to marathon pace and see if the ole hip holds out ... if it doesnt I think the marathon is off :( Butt big buttt I have already prepared mentally for this and I can work on speed and less mileage loads of strength work at the gym under some supervision of course and I will hit the track in peak form....it would be as if the marathon training is heavy track winter training :-) so there is a positive to every negative :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Tell you like it is, it’s like this
0 Running miles 15 mins xtrainer warm up Don’t be such a slave to your brother core work; one legged bridge with a swiss ball, is quite hard but I must confess I am getting better. Baby get shaky after school
Okay when you go on the swiss ball on all fours and balance then hold and go upright so I was kneeling, I nearly jumped for joy ha ha that is a huge improvement in less than 4 days my core is getting there for sure, no I did not fall off and laugh. Ooooooh oh there you oh oh there you
Baby go crazy, break the rules Some more core work and butt exercises stretches............. ;-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mins xtrainer warm up not much time today need to get some miles in and get to my physio in another town :( OKay 5 miles on the mill, I am sick of the treadmill sweaty betty rating of 20 out of 10 again, only due to me getting bored and decided to do 30 sec efforts I completed 30secs 11.25 mph which is 5.35 pace 1 min jog at 7.10 pace for 1 min 30 secs 5.35 min pace 1 min jog 7.10 30secs 5.35 pace 1min jog 7.30 pace 30 secs 5.35 pace then jogged upto 5 miles at 7.25pace 5 mins xtrainer warm down, quick shower and off to the other physio for my 1st sports massage with her, actually wasnt too bad, I was dreading it abit, some good knots painful ones, and I am aching tonight allot. I shall do an easy jog tomorrow in the morning just gentle 8 min pace. I decided to sharpen myself up a touch with the mill today early night after watching a horror movie..... it was a true story too I think it was called haunting in connecticut.... it was a bit slow to be honest but right down my street ha :-O |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 32mins 4.5 mikles a route thats fishermans path off road through some trails and sand dunes, past the red squirrels then up Vicky road, and home its an easy short route but one I really like. the last bit on road I was holding back my hip and leg still feels a bit stiff so this was more of a loosen up for tomorrow I hope its all gonna be okay..... ice bath time wooohoooo |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.80 | 0.00 | 7.80 |
| Liverpool Half Marathon
DNF 1st one for me, but when I had to stop to stretch my hip flexor out, and then I tried to run again well it wasnt good so I pulled out. Here Goes; Last night I was at my mother-in-laws 60th Party, I drank water all night and didnt dance one so not like me anyways I ate well probably too well ha ha. Clocks went back this morning, so we also lost an hours sleep too. I couldnt sleep last night much got about 5hrs if that, but when the alarm went off I couldnt get up..... not like me either when I have a race I am usually bouncing around mad 1st thing. Anyway we got to the race on time it wasnt far from home. Set off with the plan of 7 min miling for the 1st 2 miles, then pick up to 6.50 min miling until mile 8-9 then try pick the pace up progressivly to the end. 1st mile 7.04 2nd mile 6.57 this mile was uphill huh well part of it
3rd mile 6.30 now this was a rolling hills mile so I just let my pace increase naturally down hill, although the hills were hurting my hip I really could feel it. 4th mile 7.03 back on track 5th mile 6.30 again rolling hills so easy to get carried away but I think this is what hurt the hip 6th mile 6.50 perfect 7th mile 7.03 I was feeling the hip now, and for some reason and I dont know why but the 7 min miling group went past me on this mile, so they were not running 7min miles which riled me somewhat...... during this mile is when I stopped 0.8 6.01 mins prob be a 7.12min mile so I was slowing and really feeling it. 7.8 miles 54 mins being one of my slowest ever races as well I didnt feel right.... at all so Sammy no happy bunny :( I cannot work out if its both fitness and the hip or just the hip, It didnt seem to ease off much after a couple of miles either which it has in training runs, I am pretty sure I am going to pull out of the marathon its just not worth it, but I am yet to talk to coach.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run No train
rest and physio I didnt even do the core or butt exercises I am no happy bunny but a decision is made I said last week that if I can get through a half at marathon pace with no probs I will do the marathon if not I wont ! so its a DNS for London, I will defer to next year. My training is not wasted either as it will help towards the great track racing season, I will work on my core and butt etc with a more reasonable mileage base and when I am up to it some speed work.... me not happy at all... but I have to move on from another marathon set back and I may do a Half marathon in the autumn but deffo going to do London next year fingers crossed eh |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| xtrainer 30 mins, I did 30 mins hard xtrainer as it didnt provoke the itb hip injury. core work what joy I hate core work but hey ho 1 mile easy 8 min pace it didnt feel good not sure were the pain is but it isnt the hip urghh core work again 1 mile easy 8 min pace again didnt feel great! core work and short squats on balance board. squat and a small jump a bit like plyometrics but not hard just to get the rear end switched on eh :-O Frustration is the problem I am really frustrated with all of this I know it isnt that bad really but the marathon was important to me, I know I will get past this.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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100 lengths in the pool 25 metres pool
30 mins xtrainer
core later words cannot be used on here to describe how I feel... I think its hit me today :(
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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non run day and the weather is great tooo huh! Well I made two blogs a mag cover thanks Paul you made me smile and Chris m's blog again thanks Chris, that incident you had today this morning on the mill well it made me laugh ROFL Laugh allot thanks for the laugh and I hope you butt is okay as having a sore butt is not good and I am sorry I laughed so much but then I am not ROFL. Then I had a busy day at work, racing around delivering things that were a bit last minute but that's work for you..... I am not sure I am going to do much today may go out on the bike get my adrenaline kick..... Also I should get my blood results later today one way I am hoping it shows something and another I hope it isnt anything I cant fix ?? Again a not so good day, I dont like being a moaning ol' bag either..... but I had to cancel the hotel and sort out the registration to defer my number for next years marathon which made me feel horrid worst time ever, this seems to be worse for me than ever :( UPDATE Morning Core work 15 mins with powerplate urghhh shakey shakey ha ha afternoon 30 mins pilates woohooo core work again but on swiss ball stretch off the the gym for an hour tops ; 30 mins medium-hard work on the xtrainer upto and around levle 7 30mins of intervals xtrainer 1 min hard level 10 fast h/r 165 bpm 1min med level 6 medium effort h/r 130bpm COUNTING Calories upto now 936 cals used Dylan was at golf well driving range whilst i was at the gym, hes so grown up now, and I know the owner which is good, they keep an eye on him etc.... Then Paul surprised me by ringing me up and suggesting I go out on my Motorbike whilst he does some tractor work with Dylan woohoooo..... After picking Dylan up I was in a pretty bad mood as some people just don't add up ! so the bike was the best thing for me. I researched the calories used whilst riding a motorbike hard...well I prob burnt about 600 calories at least (thats me being conservative) as I was out for over 2 hours and rode it pretty hard, cheesy grin, I didnt realize I was on the bike for so long I really didnt, I was enjoying myself and the relief it provided mentally was great, although my arms are paying now for the physical effort of climbing all over a 600cc superbike is pretty demanding but hey I am tired but a bit more happy. :-) so at least 1400 calories just for exercise and I left out the power plate they reckon you can burn 100 calories in 10 mins I dont count power plate calories, although 10 mins gets you a bit sweaty :-O its harder work than you realize :-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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My day started really very early I didnt sleep much last night so it started at 12.00am ! I stayed up watching films as I couldnt sleep well its was the sublime Jean-Claude Van Damme my fav actor even now hes allot older I still think highly of him, although his actual acting is somewhat to be desired in some of his films....and he can act but some of the films are so cheap and crap but I still watch them LOL. Ha ha I also like Ross Kemp but not as much, and who doesnt like brad pitt ha ha not me LOL, I have a friend who is a damn good lookalike of brad pitt he gets paid a hell of alot of money for it too, hence the reason that would be weird me liking that actor, although I wouldnt deny he is good looking. ;-O okay enough I think I am typing on zero energy so I am blah blah blah'ing. I think this morning was my worst morning of waking up, I still went out on the motorbike as it was dry, I wanted to go the gym do some core work and a little xtrainer but I forgot my trainers LOL sleep I need sleep so this put me in a worse mood, I just did a hell of alot of core work and stretching. Off out on the motorbike again, my running Club Southport Waterloo ac had a 4 mile race in Southport, so I went to watch the end of that. I saw my coach running now hes in his late 60's and he hasnt raced for 3 years due to all sorts of problems I think on the personal side. Anyway it was good to see him and my neighbour Karen she looks like shes in her late 40's but shes in her late 50's or older ha ha I hope I look that good at her age. Then it was home and a nap.... as I have been shockingly snappy even to the gym staff I think I was a bit off oooops.... I also saw my original physio and I was off with her too ouchie eh! I am a nightmare to live with or be around at the moment I know that ..... I will do some pilates later and powerplate. Just having a very large coffee.... as Chris M, I really cant be bothered going to Nero's I know me but thats the way I feel, and I am having two boiled but runny eggs I am trying to eat more protein good protein to mend my muscles :( I so need to run it keeps me sane.... when I cant run I'm not the same person Honest I really dont cope well with everyday stuff even. Okay with this weather I will see no bunny rabbits in the woods on my walk later please stop raining I need to see bunny rabbits at easter :-)
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16.5 mile bike ride with Paul which was okay, I get stressed I wasnt once out of breathe lol I also did for the 1st time a yoga class, apparently this lady is awesome and she was.... She's Russian omg it was hard work 1 hour 10 mins of yoga Russian style........ and we did legs mostly ouchie ouchie, and I am going to stick at this apparently Giggsy the footplayer does Yoga 4 x a week wow so thats his secret hey LOL Feeling a little brighter today bit more energy :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| (: Happy Easter Guys and Gals :) No run, but I did 2 pull ups lol core work and yesterday I did lots of stuff toooo. Went out last night last minute thing, didnt realy feel like it but hey ho ! My legs are not sore from the 16.5 mile bike ride yesterday or the extreme Russian yoga I did either. Ate choc for breakfast lol Lunch lol and snacked on choc too LOL Went out on the motorbike in hope this would burn the choc calories was fun 1.5hrs, so thats at least 400 cals at least. had fun too Nissan skyline to play with and some other seriously cool cars, I didnt push it today just went out and enjoyed it. My thoughts are track days motorbike and just stay fit for this.... and not running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I am putting miles in today, but it was walking.... up a mountain of 2600ft PHoto top of the mountain Nice Views eh! IM on the left Me, Dylan, Dean, Paul, my Sister Sharon with red Jacket, Mark took the picture my brother in law 
Paul and I went to the lakes with my Sister Sharon and her husband Mark and their son Dean who is the same age as my son Dylan..... we did an old walk I wanted to do last year, I actually ran up this mountain the hard route which is longer and harder. We walked the tourist route although still hard, it was harder on your legs more direct, 3.5 miles up to 2600ft. The Old Man of Coniston walk. the weather was dry but the clouds were low so at about 1500ft it was misty..... and damp and very windy. but we got up there and the whole walk took 3hrs 25 mins. Ha ha I fell on my rear end on the way down luckily on some moss, but as the ground was so wet I slipped on the moss so in away it was my own fault for going on the mossy bank ha ha. I saw three fell runners running up and down the mountain I was green with envy and frustrated for the moments they passed. We all got to the top and back down which was pretty hard going for the 2 kids and I thought they did great as the weather wasnt so great. Oh and anyone whom is friends with me on facebook over the weekend please ignore rude comments etc, my Husband Paul kept high jacking my facebook and putting rude comments about batteries and things it was funny I suppose and he did try so hard to cheer me up all weekend. I had a great day out, thoroughly exhausted and now in need of a hot bath :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 2miles through trails, sandy trails and more sandy trails with my son Dylan, to get him a bit fitter...... 10 min pace not bad eh! well Done Dylan. Then Dylan cycled whilst I ran at 8-9min pace snail pace or what, was windy though, my hip held out. ran 5 miles Total for the day is 7 and 3 pull ups YES 3 Pull ups BURT eat my shorts wooohooooo
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 1.00 | 0.00 | 3.50 |
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No run day I am seeing my physio early this afternoon. UPDATE: Well..... I did see the physio, if no improvement by 3 weeks then its an MRI Scan OMG I cant believe this urghhhhH! SO I ran anyway...... did core work 1st. I ran on a soft playing field whilst my son did Footy training on the field next to me. I did figure of 8eights on the field and the long straight in the middle was 6 min pace, I just concentrated on goof dorm ha ha good form, (did that 4 Burt LOL) oh and it ended up being 1 mile 6 min pace, and the 2.5 miles at 7.30/8min pace woohooo, my leg/hip was alright tooo. lets see the repercussions tomorrow morning eh :) Dr's bloods were confusing I am waiting for an appointment now this Friday... To enable me to challenge myself whilst recovering from yet my 3rd injury with the same hip in no less than 12 months..... I am going to do these two challenges... I will probably end up looking like a muscle man but hey I seem to put muscle on without doing any strength work ha ha http://twentypullups.com/ 
 http://hundredpushups.com/index.html 
http://www.twohundredsitups.com/index.html   All 3 are 6 weeks programmes I will still keep up with the core work every day and running every other day too.
so the key is to do the challenges on mon/wed/fridays and run on Mon/Wed/Friday/Sunday with xtraining on Tuesday/Thursday's I am starting on week -1 on the pull ups this week and then next week I will start both programmes together..... as I have only just completed 3 pull ups yesterday! If anyone wants to join me let me know and the challenge will commence Next Monday wooohooo :) I will post a piccie of before and the end result tooo at the end of course ha ha that should be fun.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 1.50 | 2.50 |
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level 5 xtrainer 10 mins 0.5 mile or 800ms on the mill gradient 1% 8 min pace jog stretch 800 6 min pace 3mins
1min rest 800 5.55 pace 2.55min
1 min rest 800 2.54mins 800ms jog 8 min pace stretch xtrainer level 6 warm down 10 mins stretch. Leg/hip not bad didnt feel it at these paces, its the longer slower runs I feel it! Happy Bunny! The Test for Tomorrow Folks PULL UPS
To perform the test, simply execute as many consecutive good-form
pull-ups as you can. If you can't do even one that's okay too. After
you have done as many pull-ups as you can make a note how many pull-ups
you were able to perform.
I am going to do the pulls up with your palm facing your face :) If you managed at least 3 pull-ups you can start the program from week 1. PUSH UPS initial test: the road to one hundred push ups
AGE < 40 YEARS 40 - 55 YEARS > 55 YEARS
RANK * number of pushups performed
1 0 - 5 0 - 5 0 - 5
2 6 - 14 6 - 12 6 - 10
3 15 - 29 13 - 24 11 - 19
4 30 - 49 25 - 44 20 - 34
5 50 - 99 45 - 74 35 - 64
6 100 - 150 75 - 124 65 - 99
7 150 & above 125 & above 100 & above To perform the test, simply execute as many good-form push ups as you
can. Don't cut corners and please don't cheat - the last thing you want
to do is end up in the wrong level of the training program! The results
may be humbling, but trust me, honesty is the best policy if you want
to maximize your strength gains!
I will do the sit ups but its the same again as many as you can do in one go no stopping
SIT UP TEST To perform the test, simply execute as many good-form sit-ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your core strength gains! Once you've performed the test, make a note (mental or otherwise) of how many, or how few, sit-ups you were able to perform. As an example, the first time I performed the test initial test: the road to two hundred sit ups| AGE | UNDER 30 YEARS | 30 - 39 YEARS | 40 AND OVER |
|---|
| RANK * | number of sit-ups performed |
|---|
| EXCELLENT | over 76 | over 71 | over 62 |
|---|
| VERY GOOD | 59 - 76 | 52 - 71 | 47 - 61 |
|---|
| GOOD | 50 - 58 | 46 - 51 | 37 - 46 |
|---|
| AVERAGE | 40 - 49 | 38 - 45 | 25 - 36 |
|---|
| POOR | 0 - 39 | 0 - 37 | 0 - 24 |
|---|
Instructions for "good-form" sit-ups go visit the site http://www.twohundredsitups.com/what.html
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 6.30am wake up omg and went the gym me yes MOI! I got up early and went the gym ha ha. 30 mins xtrainer intervals 5 mins warm up 5mins hard 1min recovery 2mins hard 1min recovery 2mins hard 1min recovery 2 mins hard 1min easy 2mins hard 1min easy, 2mins hard 1 min easy kept doing this until 26 mins then 3mins very hard 1min easy. I did weigths easy light legs, quads, hammy, and side machines too LOL again me weights I dont do weights I get to muscular oh well gotta get stronger. Core work bridge etc plank swiss ball single leg squats on wobble board single leg squat to small jump :-O and Finally swiss ball I balanced kneeling for 60 secs ha 3 weeks of doing this and finally got good at it :-) Stretch streeeetch streeeetch some more. and off to work woohooo its really busy so ramped up to get it done :) I promised Dylan after yesterdays golf'ing that I would play football with him do some training. I forgot yesterday I took Dylan to the driving range and went on the par3 all free of course ha thats what you get when you know people. Well I beat Dylan by one 1 ONE his lessons are doing him good, I on the other hand well its hit and miss as I have never had lessons but its okay not something I enjoy Golf but I do it to keep Dylan happy. He wanted to play again today so my get out card was kick about on the local fields of Soccer for you American's. I wore my garmin, I did a bit of running up and down the hip was fine and dandy and we did just under 1mile so I jogged abit to make up the mile ha ha. Well off to the accountant on the motorbike with Dylan it was sunny very warm and dry so nice day for it.... rush rush rush it was this afternoon after that huh but happy days. :-) No bunny rabbits :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Sat- I did 1hr 15 mins Yoga Russian Style ha ha.
sit ups 65
pull ups 4
push ups 20 EAT MY SHORTS BURT DUDE yes ha ha training starts monday Allie if you only did none then you have to try and do 1 the rest trying to do 5 reps of one. and do this on the Mon/Wed/Fri this week. Week 1 Pick the appropriate column depending on your initial test results
| Day 1 Rest 120 seconds between each set (longer if required) |
|---|
| | 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups |
|---|
| Set 1 | 2 | 4 | 6 |
|---|
| Set 2 | 1 | 3 | 6 |
|---|
| Set 3 | 1 | 2 | 4 |
|---|
| Set 4 | 2 | 4 | 7 |
|---|
| Set 5 | 3 | 5 | 9 |
|---|
week 1: pick the appropriate column depending on your initial test resultsDAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|---|
| | up to 5 push ups | 6 - 10 push ups | 11 - 20 push ups |
|---|
| SET 1 | 2 | 6 | 10 |
|---|
| SET 2 | 3 | 6 | 12 |
|---|
| SET 3 | 2 | 4 | 7 |
|---|
| SET 4 | 2 | 4 | 7 |
|---|
| SET 5 | max (at least 3) | max (at least 5) | max (at least 9) |
|---|
| COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER! |
|---|
week 1: pick the appropriate column depending on your initial test resultsDAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|---|
| | up to 10 sit-ups | 11 - 20 sit-ups | 21 - 30 sit-ups |
|---|
| SET 1 | 3 | 9 | 15 |
|---|
| SET 2 | 4 | 9 | 18 |
|---|
| SET 3 | 3 | 6 | 10 |
|---|
| SET 4 | 3 | 6 | 10 |
|---|
| SET 5 | max (at least 5) | max (at least 8) | max (at least 14) |
|---|
|
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 15 mins xtrainer level 5 5.5 miles running the sun was out had is hat on so I thought I would join him nice route I used to do in the mornings, average pace 7.30/7.45 felt okay, had to stop twice just to stretch a bit make sure ! 15 mins xtrainer level 5. Core work....... medicine ball sit ups did these instead of the 200 training, although I did 20 with med ball 20 without 20 with then the bridge one legged each leg with swiss ball, this one is hard but I got the hang of it. plank on swiss ball, 30 secs into swiss ball crunches then rest and repeated. bridge two legged on swiss ball but with 20 up and downs ha ha this looks funny lol :O swiss ball kneel and balance for as long as possible. 1min 30 secs new record 2mins 33 secs Then did some hammy and quad weight machines and some side weight machines. Took Dylan with his friend to the driving and par 3 golf again oh my, so I headed out on the bike for an hour the motorized one that'll be another 250 cals he he I hope everyone did their training........ I did the level 1 of the pull ups and level 3 push ups now I feel sore already |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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discombobulate... Honestly why such a fumbling foolish word but it's so funny it's confusing !
Are you ready for this, its too good to miss, come enjoy my paaarrrrtyyyy !
LOL I am really enjoying these xtraining workout's the weights etc..... I am enjoying yes me:)
I put 6 vo2 max miles, as I did the equivalent of 6 x 1 mile reps on the xtrainer - 5mins warm up
- 1/ level 8 at 165 rpm for 6 mins oh my it felt like a mile rep h/r 170
- 3 mins level 5 recovery h/r down to 125
- 2/ level 8 at 165 rpm for 6 mins h/r 172
- 3 mins level 5
- 3/ level 8 at 165 rpm for 6 mins h/r 173
- 3 mins level 5 h/r 130
- 4/ level 8 at 165 rpm for 6 mins h/r 177
- 3 mins level 5 h/r 122 ? dont know why it got lower ha ha
- 5/ level 8 at 165 rpm for 6 mins h/r 176
- 3 mins recovery Im really feeling it this is so like mile reps its untrue!
- 6/ level 8 at 170 rpm for 6 mins h/r 181 kicked butt on this one oh yeah!
3 mins level 3 warm down IM busted :-O Weights Legs- machines did one legged and two legged also did the side things 2x 1 legged and the 2 more two legged. Oh my my legs are feeling the burn. Core work, bridge one legged 15 secs each one x 3 CHALLENGE TRAINING: Press ups I didnt do the plan ooops I was pumped so I did 4 x 10 press ups fifth set 14 oooh the burn baby .... Sit ups- again I am pumped today so 20 sit ups 15 sit ups with medicine ballI think its about 8lb ball ! blooming weight is rubbed off lol
25 sit ups 20 sit ups med ball 25 sit ups. More core work two legged bridge. swiss ball 3mins yes kneeling on the swiss ball balancing for 3 mins oh yeah :) Some advanced pilates hips exercises Pulls ups I will do later at home, I am so not doing my pull ups in the gym I would just keep laughing like a silly girl ha ha ! Sweat rating on the xtrainer was Dripping omg I had a shower or I looked like I had ! an hour on the M/bike :-)
UpDATE Pull ups. oh my word ! Im still on week 1 day 1 and cant do that yet ! should be 2,1,1,2,3 ! 2 pull ups 1 pull up 1 pull up 1 pull up 2 pull ups
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Mins xtrainer level 5 warm up stretches Kick backs on the swiss ball 6 miles went out easy and picked the pace up over the last 3 miles. 40 mins 44 secs overall pace 6.45min pace, but it was more like 7.30 n the way out and 6.30 on the way back, lung worker. I am made up with this my hip was fine too, but the hamstring was slightly week afterwards. 15 mins xtrainer level 6 core work..... swiss ball knelt on the swiss ball balancing I did reps of this with a 30 secs rest as follows 30secs ....1min.......2mins.......2.30 mins..... 3mins 33 secs for the last one and I was shaking oh yeah shakey.... I really felt the inner core working really hard on the last one and it took allot of concentration. Oh my I took a phone call during the 2.30mins one ha ha I was okay for the last 30 secs then I fell off laughing down the ball.... Why did I take the call eh! lol. Bridge core work advanced kick backs. bridge one legged on the swiss ball did reps again Did the squats on the wobbly ball thing did some 1kg med ball work on the wobbly ball thing. Did the one legged plank on the swiss ball into plank ball squats basically you roll the swiss ball under neath you its hard work I did 10 reps then plank again then rest 30 secs repeat 3 times. I was made up with this one as some guy was having a personal PT train him and he wasnt fat or anything but he was moaning like hell about doing these he compeleted 3 the pt trainer said you need a really strong core to do these theyre great just concentrate you can do them........ ha ha ha he was moaning about them so much and there was me quiet as a mouse in the corner doing me own thing LOL Did one more swiss ball balance of 2 mins with my arms out in front I did torso twists to each side 2 on each side then I held and then...... which is all I wanted to do honestly the pt trainer started pulling faces at me in the mirror then said he was going to push me off so I fell off laughing ha ha ha....... ;-) stretched out Happy Dayz |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 1.50 | 2.50 |
| 10 mins xtrainer level 6 1 mile warm up 8mins did 3 x 800ms reps on the sweatmill! at 5.30min pace on the fourth one I was 1 min into it and I felt my hammy getting tighter so I stopped....nothing worth any more injuries!. did stretching for 15 mins then did some core work exercises one legged bridge etc....got a bit fed up the sun had his hat on.... so I went out on my motorbike and it was lovely the roads were sticky but their was allot of traffic. Did some more core work when I got home Chris M set me a challenge standing on a swiss ball here is the video link http://www.youtube.com/watch?v=0vTYaQM1W84 and no I did not do the dance at the end but I was very happy I did 5 secs ha ha it was at home though as it took me about 10 goes....... I went out for a cheeky drink only one and that was me drunk ooopsy daisy I was with my sister so it ended up being a few more than one but hey I still got an early night ha ha :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No miles, NO trials and no Yoga, I didnt make it....... I was tired from cheeky drinks I had last night ha ha ha..... although by the afternoon I was up for a nice motorbike ride..... 3 hours. Southport Croston Chorley.... Wigan, Parbold, Mawdsley, Southport and was a really nice sunny day with some great roads loved it ! Anyways, its great in the country side but I hit Southport on the way back and I had 2 near missed on my bike why do people refuse to even look for motorbikes so here is my link to show you how you would notice us if you needed to ha ha http://www.youtube.com/watch?v=Ns-CpxNsA3k&NR=1
So please people look for riders ! we are quite vulnerable as we dont have a hunk of metal around us..... if I drop my bike at 25mph it would most prob be a right mess and cost about £4000 to fix.... and then any faster or if I hit your car I would break bones or even die! but I was okay today I handled the swerve perfect stupid pedestrian! and idiot car driver.... pulled out on me on a roundabout it was so close.... In England we have roundabouts circular things well you give way to the right once your on the roundabout its pretty much your right of way, unless your a stupid person, whether your on a bike or in a car or a cyclist ! stick to the road rules ..... ahhhhhh :-O ok Rant over :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles easy nice weather :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Spa day with my Friend Tracy, she isnt sporty in the slightest, and i was warned I am not allowed near the gym even when she had her treatment I actually rested.... it took me ages to get the relax mode going...... I had 15 mins in the sauna sweating it all out my anxiety I just dont rest well. then a tepid shower then another 15 mins sauna sure your supposed to have 10 mins in but you know me always breaking rules, also I kept putting more water on the hot coals ha ha 2 men joined me and another woman they lasted 5 mins ( I was like yeah you wusses) so then I went for a lay down in the relax room, just 45 mins or so gone and her treatment will be over in another 45 mins. i think I may have fallen asleep not sure. anyways I think...... Okay I think I broke the steam room it woulnt work ! And I broke the latch on the ladies shower door. but tracy broke hers too ! I may have overdone on the sauna but I had drunk loads of water too as well, I was constantly going the toilet well at least i knew I was 100% hydrated eh! Went for our lunch, then it was my massage and a swim we only did gentle swimming not even I was up for anything more I was mellowed...... jacuzzi I think I broke this, it timed out and I kept pressing the button but it would only work if I kept my finger on it oooops and I went for an amazon cold shower I did this a few times Tracy thought I was nuts but I wanted to wake myself up a little. I think I broke the tap too in the toilets, it wouldnt turn ! then someone came in and it came off in their hand..... I turned around and said to Tracy that wasnt me see it wasnt me LOL what is going on the spa is falling apart ! in the relax room the little lights beside you so you can read a book as its a low light room, well mine wouldnt work so I fiddled and the light came off in my hand OMG ha ha ;-O My shoulders are still killing me ahhhhh well thats me day pretty much no run no pullups etc wanna just sleep a bit more :) sorry guys
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Sweat xtrainer ! Its repetition day the equivalent of mile reps on the xtrainer...... 4 mins warm up level 5 which is a good warm up h/r 125 6 mins level 8 h/r 165bpm 2 mins 30 secs rest (last week I took 3 mins, so I cut the recovery but I am not sure I will make it through all 6 reps). h/r 115 lower than warm up weird!
6 mins level 8 hard h/r 165 2 mins 30 secs rest level 5 7mins level 8 hard h/r 168 oops miscalculated I sort of realised but it felt really bad upto 6 mins, then after 6.20 it felt sort of okay I could tolerate it but it was hard 2 mins rest level 5 h/r 125 ( cut it again by 30secs really wanted to push it now) 6 mins level 8 hard h/r 170 2 mins level 5 recovery 6 mins level 8 hard h/r 178 2 mins recovery level 5 7 mins level 9 gave it my all this was so hard I felt sick yeah I felt sick on the xtrainer really pushed myself. my lungs were bursting I was making noises ha ha just like when I do mile reps so this is gooooood yea :-O
Sweat rating well the shower look :O I walked on the mill under the air conditioning blower for 5 mins I was hot ! I did my weight legs sidie things same on both machines (one you push ya legs out and the other you squeeze em together but both of these machines really get my hips great strength), I even do one legged ones for my left leg! Swiss ball and core work. the bridge one legged bridge, two legged etc Swiss ball new record 5 mins 35 secs WOOOOOHOOOOOO! So i did it again 3 mins 23 secs then I did it again but with a medicine ball and I held my arms out straight then did the twist side to side slowly this was hard omg I did 10 reps twice really hard shakey shakey. Did the plank on the swiss ball too, then the one legged plank well I fell off the ball some silly PT trainer made me laugh ha
WEEK TWO WORKOUT S pull ups Push ups, and sit ups
Sit ups | rest 60 seconds between each SET (longer if required) |
|---|
| |
up to 10 sit-ups |
11 - 20 sit-ups |
21 - 30 sit-ups |
| set 1 |
6 |
14 |
21 |
| set 2 |
9 |
17 |
21 |
| set 3 |
6 |
12 |
15 |
| set 4 |
6 |
12 |
15 |
| set 5 |
max (at least 9) |
max (at least 17) |
max (at least 22) |
Well I am on column 3.... but I did more 25 situps then rest 20 sit ups with med ball same one as last week ! 25 sit ups 30 s ups 20 med ball 40 sit ups.... ouch but this was the max for sure 100 push ups WORK OUT Week 2 Day 1
rest 60 seconds between each SET (longer if required) |
|---|
| |
up to 5 push ups |
6 - 10 push ups |
11 - 20 push ups |
| set 1 |
4 |
9 |
14 |
| set 2 |
6 |
11 |
14 |
| set 3 |
4 |
8 |
10 |
| set 4 |
4 |
8 |
10 |
| set 5 |
max (at least 6) |
max (at least 11) |
max (at least 15) |
Again I did column 3 but more wooohooo set 1 15 push ups 15 push ups 15 push ups 12 push ups 18 maxed out on 18, and I really struggled from 16.... that much that half way back upon the 19th push up I swore omg not good but hey I was giving it my all I nearly collapsed my arms were shaking! gotta give it your all on that last set to get stronger..... muscle woman here I am becoming LOL.... PULL UPS All in All I did an hour of cardio.... then a good hour of core and weights get me eh!
|
Day 1
Rest 120 seconds between each set (longer if required) |
| |
3-5 pull-ups |
6-9 pull-ups |
10+ pull-ups |
| Set 1 |
3 |
5 |
8 |
| Set 2 |
2 |
4 |
7 |
| Set 3 |
3 |
3 |
6 |
| Set 4 |
2 |
4 |
7 |
| Set 5 |
3 |
5 |
8 |
|
|
Okay I did column 1 this is my weakest and most un-enjoyable exercise and I used to love pull ups ! :( so I tried Burts trick the least amount worn doing pull ups lets see if it helped :-O
set 1 .... 3 wooohoo I did 3 yay set 2 .....2 omg I did it so far so good arms are pumping set 3......3 omg omg omg I did it ha ha
set 4.......2 wooohoo Burts trick works ha ha well lets see on the last set eh! set 5.......2 oh well nearly did it ha ha Ta for the tip Burt ;-)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No miles
30 mins xtrainer level 6, middle bit of 10 mins at level 7 oh dear I checked my h/r at the end it was only at 120 ha ha not really a work out then! weights for quads and hammies core work. swiss ball 7mins 30 secs wooooohooo new record all balancing is with arms crossed across my chest :) so I did another 2.30mins on it then another 3mins on it then I decided to hold a medicine ball out in front both hands and twist from side to side slowly on the swiss ball! did 3 sets of 10 then I did my bicep curls light dumbbells on the swiss ball 3 sets of 15 again dumbbell delt/lateral raise (mind I dont really need to do this my delts are showing already ha ha ) bridge plank one legged swiss ball... stretches stretches bike ride with the husband in the evening he needs to get fitter I find cycling extremely boring and more so as Im not being big headed but its boring cycling slow but Im trying to help him get fitter so :-O and it will help me too I suppose I just get bored and I can talk to him but he's a bit outta puff so I dont bother....... Motorbike ride hey hey hey.... I was a good samaritan today not as good as Kim MD I didnt push a wheelchair whilst running but I did push a car out of the by-pass it was broke down in the middle of the by-pass and everyone just watched as the car just sat there the man looked pretty oldish and tried to push it on his own but needed someone to stear, I just jumped off the bike omg got me keys though and ran over and then some other people came over after me to help and we pushed the car on to the grass verge..... I couldnt have gone turned to the road I wanted to anyway he was right in my way and bike was starting to get hot so I had to turn it off anyways..... but I did stare at a truck that seemed to edge very close to my bike ha ha the evil eye and they stopped :-O |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Ate too much chocolate last night so my punishment is this 6-9 miles slow if my hip copes 9 miles 1hr 9 mins 58 secs 30 mins xtrainer at least..... 25 mins total for warm up and down Swiss ball punishment oh the joy punishment it was, i did numerous balancing acts inc the med ball twist push, pull, sit up challenge training omg so far did the push ups but it was 10,15,15,10,18 Sit ups 20, 15 with med ball, 20, 10 with med ball and died my abs were already still sore so I didnt want to push my luck! core work oh yeah you know the run through plank,bridge one legged, etc etc swiss ball 2hrs 45 mins training solid omg IM tired did I burn those chocolates off ???? PUll ups later in my own home with shorts and crop on not naked like BURT ! before all this well I heard Burt.. has a Thing ;-O for cacti now that is weird but Im glad he was fully clothed in this picture :-O 
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| gym workout 3 min intervals on xtrainer level 9 and 10 hard puke session did 30 mins of this with 1 min recovery between each 3 min interval. last interval pushed to the max for 6 mins! core press up pullup sit up training
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 in 1hr 8 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
2 hours 20 mins at the gym ! 1hour of intervals xtrainer 6mins at level 9 with 2.30mins rest omg puke session I really wanted to puke today so thats pretty darn good got my bp upto 182 bpm. 10 mins boxing skipping but doing two hops on each leg then swopping this is great to strengthen the small muscles in the feet and ankles ! :) press ups 17 then rest 15 then rest 18 15 20 oh yeah I hit 20 woohooo Sit ups holy cow these came pretty good 25 with med ball, 25 without, 25 with, 30 without......40 with med ball chucked it on the floor and carried on to do 50 in total wooohooo baby yeah wittish ! ;) stretching........ core work swiss ball omg I totally did the plank with a swiss ball and med ball yeah get me. swiss ball balance russian twist 3 sets of 10. balanced on swiss ball for my lateral raises and dumbell curls. Bridge with swiss ball one legged raises and swiss ball hip opener !
4.5 miles with 1 mile of 50 metre intervals 50 ms fast 25 ms jogging ! overall time 7.45 pace 35mins 9 secs 1 hour 45 mins of cardio !
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
|
5.5 miles easy progressed to a faster pace for the last 1.5 miles though just couldnt resist... recovery run eh! xtrainer 10 mins warm down core work. swiss ball hey hey new record 10 mins wooohoooo I high fived myself lol swiss and med ball plank 3 sets of 1 min one legged bridge lunge jumps explosive lunges ! explosive one legged squats ! recovery day so thats it except for physio .... she is impressed with my improvement allot and the bike is causing the problems the motorbike has caused some problems with my psoas muscle she released that ouchie ouch ouch and my hammy it was so tight and she massaged it really deep ouchie ouchie ouchie ouch ouch |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
10 mins warm up xtrainer easy........ 4 x 1 mile reps on the sweatmill 6 min pace 6mins wooohoo did a 4 min recovery to make sure everything was okay! they felt great I could have done more but didnt, felt easier than the 6 min reps Ive been doing to replicate them on the xtrainer so those xtrainer puke session really worked eh! 10 mins warm down on xtrainer 10 mins boxing skipping hops press ups 18,15,18,16,20 oh yeah sit ups 30,30,30,30,50 not done pull ups!! only did once this week mmmmm I know Im gonna do them honest ! Core work swiss ball did 2 sets of 1 min swiss ball plank med ball. reps on the swiss ball one legged bridge and Im done in tired shattered knackered and in need of a hot bath foooooood some foooooood but all good healthy fooooooood mmmmmmmmm fooooood oh :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
|
went out easy see how I feel planning on an easy run just get the miles in... I settled at a 7.20 pace for the 1st two miles and eased to 7min pace I felt good but kept in the back of my mind that Im still coming back from injury and should really just hold back. we ran to my husbands friends farm in Ince blundell to pay them for turf supplied last week for a landscape job Paul had done in his business. stopped for 5mins and looked at their piglets so cute but somewhat smelly but definitely the ahhhhhhh how cute factor :) ok I stretched and returned the same way except cut into Formby and ran through the main roads for the last push.... easy run me nahhhhhhh so It was windy on the way back but I stuck it out 6.45-7.00 min pace and hit one 6.30 mile at the end overall a 6.57 average so thats not bad at all. I am going to keep up the strength work its working for definite and the xtrainer reps Im keeping them going and taking them to puke levels as they dont thrash my legs like running does. HAPPY DAYS I am proper over the moon that I am back and I am in pretty darn good fitness I was really impressed with my mile reps last week too but this impressed me more as I didnt feel it was way too hard at all, the last mile gave a good lung workout though :-O My quote of the day “Pain is temporary but quitting last forever” (Lance Armstrong) “You have a choice. You can throw in the towel or you can use it to wipe the sweat of your face” (Gatorade ad) blisters, sweat, no toenails, ice baths, pain, aches, sleepless nights from painful legs, hours of training, stretching, painful massage, puke sessions, chaffing in all places ***, blisters, and more blisters, feeling empty, tired, bonking, eating boring food, this is the diary of a runner and it sounds awful but I Love It :) x
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Bank Holiday Monday
so I promised no gym no run. But I did do the push pull sit ups challenge training push ups 20,16,20,17, 23 No these felt easier I have either made a break through or its the fact I havent done 1.5hrs of cardio before them :O total 99 arggh I should have done 24 but I didnt know it added up odd like that lol pull ups 3,3, 1 gave up lol these kill me I dont know if its the bar Im using or not as it really hurts my skinny wrists :( total 7 sit ups 30,30,30,30, 50 total 170 Well I feel like michelin man today so I was glad I did the the challenge training, couldnt run anyway as it is a non run day as I ran Sunday and my legs were sore good sore though :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
xtrainer puke session 6 min intervals hard level 9 speed 145/150 2 mins rest recovery either going at level 4 or below last few weeks I have struggled but completed all 6 this week it was a do or die go for 7 and kill myself to the max and I should puke on the way. LOL Heart rate for the last 5 of the 7 174, 180,183,186,191 Now I broke the h/r rule book here I am not gonna admit my age but my max h/r shouldnt be this high really, now My coach said he knows I have a great pulse etc and thinks I am a exception to the rule book and should be able to reach 190bpm and hey I did..... The puke did rise but I was okay now next time I may have to run to the toilets lol. 1full hour of reps and rests 10 mins warm down. core work swiss ball bridge plank etc. this was about 30 mins of core work. I am off out on a run in a little while :) do 4-5 miles very easy
Did 5 miles in 40 mins. now as all the facebook people know I ran to my sons training session to watch him... sat in the foyer of the two halls. and the other hall had Weight watchers on...... hmmmm I sat down in my running stuff cycling shorts long sleeve top... and some woman sat next to me and said " are you here for Weight Watchers""" pause my reply " NO! I am waiting for my son to finnish training" large pause she looked at me jumped up went down the hall saying "Oh Sh**" I pause look around and burst out laughing, the other parents looked at me weird I said nothing ha ha ha omg Weight watchers WT* |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Afternoon...... Not in a workout mood... didnt want to workout didnt want to do much urghhh! I forced myself to the gym ( yes me I forced myself, even sat in the car for 10mins contemplating whether to bother or not or to just sit in the car and go to sleep, I was tired very tired and proper issed fed up off urghh).... So I had told Kim (marathon Dreamer) on FB everyone has days like this just go see what you can do sometimes it turns around and is great other times you quit after 30 mins but you got something done :-O I was thinking this and thought come on you lazy weight watcher get your bumm out and in the gym..... so xtrainer I lasted 15 mins level 6 was bored urghhh so I did my sit and press ups training press ups reps then straight into the sit ups no rest then 60 secs rest which was kneeling on the swiss ball for this rest ha rest my rear end rest lol so thats 5 x 1 min kneeling on swiss ball. press ups ( I was in a bad mood so I was good at these today give it *ell) 18,18,20,20,25 Oh My Word 25 is the best yet I will ache tomorrow or Fri if its DOMS 101 in total of press ups woohoooo. Sit ups 30,30,30,30,40, 40 did an extra excruciating 40 to make upto 200 in total most yet to date. Core work. I did 30mins at least after the sit ups press ups swiss ball med ball plank 2 x 1 min swiss ball kneel with medium med ball russian twist Im getting good at this Swiss ball med ball plank tried the tuck under were you roll the swiss ball under with your feet while balancing your hands on the med ball this blooming hard did 2 sets of 5 and collapsed LOL did the swiss ball side core thingies 2 sets of 25 bridge swiss ball one legged and two legged numerous amounts although did more on the weaker left leg, and did the pelvis ones so it was repeats rather than just holding. 10 mins boxer skipping but doing 2 hops each leg swop this is great for feet reaction speed and strengthening your ankles etc.... I always do these when training for track! 25 mins on the xtrainer progressive starting at level 5 going upto level 9 sweat rating (Shower) LOL Im doing doubles so its gym in the afternoon inc cardio and a run of an evening should be an easy run today but I didnt have much time and wanted to get 6 miles in :-O my son was at football trials for his own team tonight, I wanted to watch the end of it so it was 40 mins I had to run to see the last 30-40 mins. 6 miles windy conditions or breezy in 42 mins I pushed the paced but not too much I think I did 2 miles around 8 min pace then picked the pace up to 7 mins and through some 6.30 mins in to make it quicker to be back in time. I was pleased as I was on my own and my pb for 10k is 37mins so not bad eh ! The problem with doubles is two showers a day two sets of training clothes, more washing rotating trainers and just the skin problem of washing so much LOL so its oil up now too gotta have not dry flaky skin LOL |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest cba too much to sort out too little time no time to train urghhhhh! well ended up out on the motorbike so its a rest day :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
|
9 @ 6.45min pace 1hr 34 secs, windy too :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.96 | 0.00 | 1.10 | 2.60 | 5.66 |
|
11 mins xtrainer warm up level 5 felt like a hard work out, I know I did a hard run yesterday one of my fastest 9 miles ever in training but I was up for blasting some cobwebs hoping my legs keep up with my lungs and heart for once please ........ 1 min intervals with 1 min recovery running started out at 1min at 2.5% incline 12kmh + pace is 7.30 pace recovery 1 min at 2.5% incline 16kmh = pace is 5.45 pace repeat to 20 mins meaning 10 x 1 min intervals at 5.45 pace with 7.30 pace recoveries over 1 min so 10 mins at 5.45 pace = 1.7 miles 10 mins at 7.30 pace = 1.3 then 3 min rest 5 x 1 min intervals @ 3% incline @ 16kph = 5.40 pace with 1 min recoveries of 7.30 pace 5 mins at 5.40 pace =0.9 5 mins at 7.30 pace =0.66 6 mins at 5.50 pace = 1.1 10 mins boxing skipping YAWN ! 4 mins xtrainer level 6 core work swiss ball swiss ball plank with med ball tucks 2 sets of 10 like this swiss ball med ball plank but with the added structure of the tuck under crunch which is like this knee tuck press up challenge ( my arms were pumped from the speed intervals ) 15, 20, 15, 20,20 ouch not as good as last Friday but hey I did them fresh !
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Ruff yeah thats how I feel today LOL xtrainer puke session urgghhh I got through it with some pain oh the pain 4 min level 5 1/ 6 mins level 9 h/r 160 2 mins recovery level 5 2/ 6 mins level 9 h/r 163 2 mins recovery level 5 3/ 6 mins level 9 h/r 165 2 mins recover 4/ 6 mins level 9 170 2 mins recover 5/ 6 mins level 9 h/r 172 2 mins recovery 6/ 6 mins level 10 for 2 mins then level 9 for last 4 h/r hit 180 that was it for me I was goosed knackered shattered done in :) puke but didnt actually puke. stetched out core work did that swiss ball again plank with med and swiss ball same as yesterday but I threw in 2 x 1 mins straight plank (woo wooobbbblly ) 2 sets of 5 reps of the tuck under plank omg this is hard my arms and chest etc are sore from those press ups yesterday ha ha ha swiss ball balance with dumbbells did side lateral raises and the bicep curls alternating to throw in instability with the swiss ball. Swiss ball balance with the russian twist with a med ball oh this was hard today. bridge one legged lots of different reps had to run home then cut workout short sort out the internet..... eat and get a nap hit the pillow and I did but woke up feeling worse DOMS delayed onset muscle soreness to say the least and my legs are so heavy urghhh must be that speed work yesterday IM thrashed and in need of so much sleep :-O |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| CBA DAY
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 10 min xtrainer warm up ran 5.5 miles 10 min xtrainer warm down core work plank with med and swiss ball 5 x 1 min sit ups 30,30,30,30 100 press ups 20,20,20,20,33 oh yeah baby 33 now those last 5 of 33 were very slow and shakey and hard I shall have achey muscles tomorrow ha ha lol swiss ball dumbbell curls, lat side lifts. bridge one legged numerous I have had a busy busy day no time to think so thats goooood......... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 3.10 | 0.00 | 0.00 | 6.20 |
| 30 mins xtrainer level 6 5k on sweatmill at 7min pace rest stretch 2 mins hip went slighty stiff being cautious 5k on sweatmill at 6.45 pace 5 mins xtrainer did core work only lots of med ball abs all sorts of stuff plank with swiss and med ball 1 mins x 3 bridge one legged numerous times at least 30 mins on core 80 mins cardio 30 mins core nearly 2hr workout :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles 1hr 7 mins took it easy and worked up to 7/7.30 pace felt good Ive had an issue after the sit ups I have done, bit of a tear in themuslce or prob with ligament not sure anyway so it was rest for a few days see how I go did press ups 20,20,20,20,23 30,30,15 ouch did half sit ups 30 10 mins warm up xtrainer 10 mins warm down |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| entered the swiss alpine marathon 26.2 miles at altitude on the 31st July 2010 I have 8 weeks for this one lol not gonna race it though its a trail marathon :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 Mile walk to ease my calves, in the heat in the sanddunes at mid-day! wot yeah mad englishwoman lol approx 84-88 f Okay so the Swiss marathon which is just for fun...... Mad Englishwoman again running the highest marathon in Europe for fun ha ha ! :-O I dont wanna pay for weird gizmos and masks and tents to prepare for the altitude as I will be flying the day before the race! So I have been advised to do HYPOXIC SWIMMING TRAINING Swimming coaches have been fans of hypoxic (more accurately anoxic) training for about 20 years. If you’ve ever done a hypoxic set, you know it means making do with less air, since it refers to a low-frequency breathing pattern, usually every 3, 5, or 7 armstrokes, occasionally even less than that. Coaches have favored hypoxic training for so long based on an assumption that you could simulate the effects of training at high altitude by breathing less often while swimming at low altitude. Instead of breathing every 3, 5, or 7 strokes by 50s, try breathing every 5, every 3, every 2 by 25s. Try to remain just as fluid on the last lap of each interval as you are on the first. Omg so this is the set for twice a week as well as my normal training..... Im not gonna go into full Marathon training Im gonna do 3-4 times a week and the xtrainer with my strength training continuing ! Happy Dayz |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.20 | 1.00 | 3.20 |
| Gym ! xtrainer 6 min interval puke session after an easy week last week I am rareing to go :O 4 mins warm up level 5 6 mins level 9 157bpm H.R 2 mins recovery level 5 6 mins level 9 161bpm 2 mins reco 6 mins level 9 167bpm 2 mins recovery 6 mins level 9 168 bpm 2 mins 6 mins level 9 170 bpm 2 mins 6 mins level 10 179 bpm 5 mins warm down..... wow this was a hard session and in the previous weeks my h/r was up more than this.... also I coulnt have done the whole last rep on level 10 it would be maybe 2 mins then the last 4 on level 9.... So I am happy and no puke ! 10 mins boxing skipping strengthen those little muscles in the ankles 20 mins of running on the mill. did a progression run starting at 6.30 min pace basically last mile at 6 min pace. did 5k in this 20 mins although hang on for a further 30 secs to make it to 5k! Core work stretch and off to my physio.... whom is very impressed with my strength of the inner core ! and I have more strange exercises to do ha ha LOL Happy Dayz |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Well all is not too well in Sammyville HUH! I decided to do a 15 mile run test, and my calf cramped up at mile 4 so I went the physio and the pain she put me through..... she kept saying do you want me to stop.... I was like no ! its like a toothache just keep poking ha ha is that sadistic lol..... me no happy bunny today but hey thats life i will gym it tomorrow for sure as I cant run for at least 2 days she said to give it a good rest..... I was going to do a 7 mile 1300ft fell race this Saturday for training for the swiss marathon but if it isnt right I wont do it as the marathon is more important.... My fitness is there I feel good running at 7min pace but felt too easy at 7.30 pace... So I went out at 7.30 pace and sang outloud to try get that altitude breathlessness ha ha it worked just hope nobody heard me ROFL! It was overcast but warm today I was in crop and shorts me thinks the abs are showing alot apparently so I was told " hey you great abs" ha ha nice one. Omg I think our cat is pregnant she's a bengal lovely cat and by our other bengal cat Zeon.... they are inseperable and shes getting a tummy on her ha ha kittens how cute ! :)))) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Gym xtrainer I decided to give the swimming a miss today and incorporate my time doing xtraining and holding breathes ha ha that was so HHHARRRRRD omg omg ! 1hr 30 mins of xtrainer with approx 40 mins of restricted breathing ! ! ! it's hard but the more I do the easier that altitude marathon will be urghhhh! its gonna be a hard race but hey I like hard :))))) 4 mins warm up level 5 stayed at level 5 did 6 mins holding my breathe for 5secs breathing 5 secs did 10 mins of holding for 10 secs breathing 10 secs went upto level 6 and did 2 mins holding my breathe for 20 secs breathe for 15 secs then just did normal breathing to 30 mins 2nd session of 30 mins again did 10 mins of 5secs hold 5 secs breath 5 mins of 10 secs hold 5 secs breathe 5mins of 15 secs hold 10 secs breathe 2 mins of 20 secs hold 10 secs breathe I was getting up a sweat now did one hold of 30 secs whilst on level 6 still then I gave up carried on for the remaining 30 mins of xtraining did one more session of level 8 30 mins xtrainter and my calf held up..... core work lots of stuff and variations. sit ups with med ball did total of 100 Press ups 20,20,20,20, 23 Still not sure if I am doing this fell race or not my calf has improved but I am going to see still :( ha ha I saw baby squirrrels today I was in a graveyard, sorry its my work and there was a nest that had fallen out of a tree, we got a bucket picked the nest up with gloves so not to leave out smell on it and there were 3 baby squirrels I took them to the local ranger nature reserve, they were made up we rescued them :)) And my son is away this week with his school trip for the whole week urghhh! Hubby and I went for a walk last night and we saw a baby mouse no it wasnt a vole it was deffo a baby mouse how cute lol. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Allie prompted this impromptu and necessary wording ! Im watching the stormy clouds above the nightly sea So far, so distant in my sight Still so comfort refl ections for my mind its a song apparently but the description of rhinos in a shop for Allie made me think of my description Irrelevant but training will come later ha ha
Training didnt happen today, had to do some collections and deliveries on my motorbike which I enjoyed took me all afternoon :))) happy dayz |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I wanna do 5 miles of pool running 20 metre pool 1 mile is 1.6km or 1600ms so 80 lengths is 1 mile omg it takes me just under 45 mins to do 100 laps swimming hard crawl lol so running 80 lengths will be one eck of a feat never mind running 400 lengths ha ha bad idea hmmm "ahhhhhhhhhhhhhhhhh I neeeeeed to run come calf get better " I am very happy today even though I cant run my baby comes home tonight he has been away with the school since Monday Morning and I have missed him so much nobody to play football with ! so bored all week huh :O Cant decide xtrain in smelly sweaty gym or bike in the glorious son ??? Didnt do the swim lol did my puke session on the xtrainer 6 x 6mins hard on xtrainer! 4 mins warm up level 5 6 mins (1mile reps equivalent) level 9 did 4 of these with 2 mins recovery at level 4-5 ramped the last two up to level 10 omg I nearly died ha ha it was darn hard but great I had those endorphins swimming around me ha ha sweeaaat rating 20 out of 10 ha ha lol.... and yes the puke raised its ugly head but I managed to keep it down urghhhH! but I love it when this happens I have pushed to the limit ha ha wooohooooo. last h/r rep was 191 bpm oh my I just break all rule books ha ha total on xtrainer with 10 mins warm down 1hr! I did my core work 1st the physio suggested harder exercises and try them 1st time before my work out which I did successfulllllllllllly ! the bridge one legged on the swiss ball with a wobble cushion under my back wow its hard but great! some other core work like lunges with a bosu ball etc. press ups 20,20,20,23,30 wooohooo best yet LOL sit ups 50,50,50,50, died!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Cycled to the gym !
Did solid core work for 40 mins solid no rest no messing just solid core ha ha
plank on swiss and med ball with alternate one legged raises and the tuck under crunch Did swiss balancing with a med ball moving it side to side and over my head then did 10 reps of chucking the ball in the air and catching staying on the swiss Ball. One legged bridge with a unstable pad under my shoulders and two legged bridge also did it without the unstable thingy felt great! lots of swiss ball stuff stretch Its pouring its raining the dogs and cats bucketing it down with a nice strong breeze to add..... and off I went on the mountain bike which really isnt built for cycling fast on the roads but hey wth with rucksack cycled a total of 16.5 miles at an average of 18mph oh yeah it was great loved it but it was hard with the driving rain ! Happy Dayz
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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woohoo 1 mile ha ha I walked on the sweat mill 4.5% incline at 3.6mph wowsers anyways I was using a powerlung which athletes use whilst not doing exercise but I have had this ages and forgot about it till 3 days ago.... I have used for 5 mins each day as additional training but today I walked a mile 4 mins using the powerlung 1 min recovery 1 min on did this for a total of 10 mins of use of the powerlung whilst walking uphill! with a total of 16 mins LOL 16min mile ha ha anyway it was hard work on my lungs which is greeeaaaat and all in my FAT FLOPS :O Happy Dayz
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles pushed my luck my calf is sore again ! :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not a happy Bear (no bunny feel like a bear lol) I cant run my calf is too sore who o why Im all the names under the sun and I just spent loads of money on useless things on the internet but it hasnt made me feel better :((( Half term for the kids, so no gym ! unless I get up at 6am Im thinking of doing that actually and just swim give my body a rest .. Dealing With the Emotional Impact When you're recovering from a running injury, you become very aware of how running is a huge part of your life. Follow these tips to help you cope with the psychological strain of not being able to run. Nah humbug I feel like eating cake lots of cake
 World’s Biggest Cookie
In 2003, Immaculate Baking Co. created a 40,000-pound chocolate-chip cookie measuring over 100 feet in diameter to capture the record for World’s Biggest Cookie. Ingredients used were 6,000 pounds of chocolate chips, 12,200 pounds of unbleached flour, 6,525 pounds of unsalted butter, 5,000 pounds of granulated sugar, 3,370 pounds of dark brown sugar, 184 pounds of salt, 79 pounds of baking soda, 30,000 whole eggs and 10 gallons of pure vanilla. Engineered in Hendersonville, North Carolina, the cookie was baked in a structureless 7,850-foot oven—specially designed for the big cookie—in convective heat, for five to six hours. Following the event, the cookie was cut and sold, and 100% of the proceeds were donated to the Folk Artist's Foundation. Photo courtesy of Immaculate Baking Company via ImmaculateBaking.com.
World’s Largest Slab of Fudge
The world's largest slab of fudge was created by Chantelle Gorham, the owner of Northwest Fudge Factory, a fudge wholesale company located in Ontario, Canada. The photo above is of her third record-breaking slab (beating out her other two records), which weighed 5,050 pounds and was made of marbled white and dark chocolate fudge. It was displayed at the New Sudbury Shopping Center, also in Ontario, in May 2007 to promote her now-booming fudge-making business. Photo courtesy of Chantelle Gorham via NorthwestFudgeFactory.com.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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20 bike miles. averaged 16mph off road tracks and gravel tracks etc nice sunny day bit of a breeze 1hr 13 mins Mountain bike ! Enjoyed it but pushed hard all the way round my quads were burning baby just burning
I failed to add details yesterday as my internet is playing up again apparently my service provider claims somebody is hijacking my wifi so is it the old dear across the road, or the 90 yr old next door or it could be Irene the curtain twitcher next door who is in fact 86yrs old I wonder ! the bike ride..... It was pretty uneventful except for dog walkers I was trying to keep pace and shouting coming through but they just stand around letting there dogs get mown down by a crazy runner who cant run lol Bunny Rabbits 4 nearly dead dogs 23 idiot groups of men 23 white van men 2 I cycled home on the last bit which was road..... I cycled up behind someone I knew and my bike is quite noisy chain needs sorting gears need lining up so why this person didnt hear my brakes screech next to them I dont know I shouted boo.... I got chinned :O |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Cycled to a spot were I know its a nice soft sandy and very soft bouncy grass trail in the woods ! hid the bike lol then ran 1 mile out and turned round to run 1 mile back its a good hilly trail so a bit testing on the ole calf...... but hey it was sound really good nice one La! To add to my day well I cycled to the local village to take my son and his friend to the swimming pool.... I left them there and went on my way to have a bike ride and the short run...... now when the sun is out and its hot everyone seems to have left work and driven to Formby beach..... the road I cycle on to get to the woods which is not near the most public bit of woods I might add cos I hate crowds.... is the road that is most used ha ha Some idiot men hung out of a car and tried to grab my ass ! yes indeedy ! thank god they missed but the police van that was behind well I think they must have thought it was funny too as I heard them laughing with their window open now thats blooming good policing to me although I did find it slightly funny as they missed ....... So Happy Bunny yes I saw some bunnies they looked a bit hot and tired tho ! Idiot cars full of scousers 2 bunnies very tired ones 6 mad nearly run over dogs 0 People walking in the way on the path (I mean how dare they) 50 zillion ha ha I tried to cycle around some nettles so I didnt get stung and my front wheel hit a piece of wood I didnt see sticking out the ground I nearly fell off my bike banged my knee LOL Total run 2 miles Total cycle 6 miles weather hot hot hot Weather for Liverpool - Add to iGoogle | Current: Clear
Wind: E at 9 mph
Humidity: 53% |
humid and hot and I was the mad english woman I ran at 1.00pm,,,,,, in the heat of the day :)  Sumo Rabbit at all the chocolate
ha ha ha what is with that ! lol oh and the chin is ok no mark thank goodness :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 1.00 | 0.00 | 4.30 |
| My calf seemed good, stretched and no soreness, calf raises to test nothing IM happy! Okay I was hoping for un-eventful but me is that possible ha ha..... I did a 4.3 mile route that I can run which is soft under foot but not too soft, and my son can cycle some of..... it was early evening and still lots of people around the beach etc, so to avoid these was hard. but I had a good run and even picked the pace up on the 2nd to last mile then jogged in. Happy dayz very hot dayz :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This is my rest day usually so I had it as a rest day! my calf a bit tight so a called for rest day too. I tried to get together a team of 3 people for a relay marathon trail for next Saturday the deadline for entry was today..... I got a good team me Chris M and my friend whom isnt an frb'er Sally well on trying to enter I realised its now an online entry omg so I rang the organizers and they wouldnt accept over the phone or fax it had to be received in the post today so that wasnt possible unless I drove over 3 hours to post it hmmmmm me not thinkso! So the relay was off bummer :(((( I am now trying to find a suitable not too short not too long off road race but I am struggling :((
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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New week New Start ! 6.30am up out and at the gym omg I dont do mornings this is like middle of the night to me ha ha...... 15mins xtrainer stretttttched those calves 5.5 mile run its the morning route I used to do hightown loop ! nice run the morning was beautiful warm but fresh ran good no calf issues and half on the road. Stretched and did 15 mins on the xtrainer to warm down and streeeeeeeeeetched. Short on time so no core work etc etc urghhhh!!!! Gonna do that later ! press ups and sit ups toooo 3 bunny rabbits million cars going to work I so wanted to wave at them ha ha Im running theyre driving to work Evil I am !! 3 cyclists the man that always cycles in the morning sweet helllo ! :) Happy Dayz |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| I wanted to do a big session or just allot of training today... I didnt actually feel like it but wanted to clear my head and new this would do it so I ........... xtrainer warm up level 5 15mins sweatmill..... stuck it on 12kmh which is 7.45mile pace see how far I get ! with this calf.... got bored at mile 3 sorta went to 8.21 which is 7.30min mile pace stayed at it 12.5 miles later I started to feel the calf. so I pulled up and this is why I ran on the mill so I didnt have to have a lift back ....Im pleased with this. 1hr 28 mins I did up the pace somewhat from 10 miles so the average pace was not 7mins 10 mins xtrainer warm down did the swiss ball core work crunches 100 press ups 20,20,20,20,30 110 made up with that as I have had 1.5 weeks off the press ups and sit ups... stretches.... core work swiss ball with med ball plank and some squats. I was at the gym for 2hrs 30 mins..... i got a phone call I had to cut it short I was gonna do so much more ...... never mind happy dayz..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
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gym in the afternoon 15 mins xtrainer level 6 core work and weights. crunches slow 50 swiss ball med ball plank tuck unders later on early evening I ran to my sons football in Hightown Roads. and had my calf support on just in case 5.5 miles 38.12 mins average marathon pace or just under 7 min mile pace. Yes it felt great until mile 4 then I held on.... it wasnt particularly fast or hard but uncomfortable I didnt push it big time knowing my calf and hip are still recovering but one of my better runs and it cleared some of my frustrations with not running fast. Happy dayz Arm Warmers for the swiss alpine marathon as its in the mountains they say you may need arm warmers never worn them never needed them what do you all say please help do they annoy do they work ??????   
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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15.5 1hr 55 mins average pace 7.45min pace...... wasnt fitness my legs just kept cramping up stopped 1 millions times to stretch but I did the distance ! HUH ˚͜˚ |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wirral Bikeathon with my son Dylan 11 yrs old with his team ! Sports friends. I do believe it was supposed to be 28 miles my watch said 31 miles ha ha 31 miles.... I am putting in 10 easy miles for this. Although it did actually ease my acheing muscles.... but the hills did make my Quads a little sore this morning :) good hill work for the swiss marathon though! Dylan did great didnt winge once really enjoyed it and even moaned his dad was cycling to slow. I must admit Paul is used to reasonably flat cycling at my running pace so it was kinda harder than he thought it would be. Well done to everyone that did the full 31 miles impressive and the best part was every 7 miles we got a toilet/drink/biscuit/ and stamp station stamp was to prove you went around the full course! I loved the biscuits and fuelled up with those allot ha ha ha Kept sending Dylan back for more... They also had free bike repairs at the stations... why dont they do that in Marathons free feet massage or repair or trainer/ or in Chris M's case Plastic clog repair LOL |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| Session day my legs felt good even after the weekends hard long bike ride and long run ! 10 mins xtrainer level 6 stretch
1 mile warm up 13kmh = 1% gradient 7.20min pace 4 x 1 mile now what I did was due to the treadmill only goes to 16kmh I ramped the pace up to 16kmh then started the mile I took exactly 0.3km each time to get to the pace so I had to add that on to the 1.6km for the mile so really I was doing 1.9 km each rep but Im counting it as a mile. 3.30 mins recovery between each could have done 3 mins for my cardio but my legs needed that extra 30 secs to be on the safe side :)
1. 5.56mins 2. 5.56mins 3. 5.56mins 4. 5.52mins well I ran the full mile at 1.5% gradient so I actually did more of an effort for longer as its at this pace but still actually took 5.56mins lol The gym was pretty empty... this pace felt comfortably hard not too hard, but I did feel my calf tightening during each mile rep..... stretched off during the recovery jog.... I did sing a few lines every now and again at this pace so I was slightly impressed with myself he he chuckling.... I even had a small grin on the last one I think I could have done 1 more but it would have been too risky with my calf so I really enjoyed the last one it was hard but not really hard.
1 mile warm down at 8 min pace stretch 15 mins xtrainer level 7 and 8 I pushed it on the xtrainer and the puke raised its head but did not have a show today.... good session Im glad for that ha ha
Core work with swiss ball press ups 20,20,20,20,23 I struggled today on these but I have just done mile reps so this must be why of course lol
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| Xtrainer warm up.....15 mins level 5 I wanted to run some sand dunes today do a bit of mileage run easy...so I ran without my watch. I knew I left at 2pm... and returned at 3.25.. this inc a toilet stop and twice I stopped to stretch to make sure my calves were okay which they were till I hit the road for the last half mile urghhhh the calf tightened up didnt go so not injured just a bit sore. It was a hot day and I really enjoyed the sun and running easy it was a real nice get out and enjoy yourself run no pressure.....running up hills I love but running down even more so Its like your flying I just let myself go its great fun and like being a big kid ha ha! I caused an accident too omg...some person pulled up along side me on the last half mile and wound down the window and was saying summit but I couldnt hear my music was loud... so I turned it down and said "Ya what" and bang he drove into a car infront of him omg I burst out laughing I had to carry on running it was only a bump at 5mph so I dont think much damage would have happened but it did make me chuckle LOL!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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xtrainer equivelent mile reps
6 min inervals on high hard level 9. did 4 x 6 mins with 2 mins recovery then 10 mins warm up warm down. My foot is sore ! core work press ups 20 20.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| cycled 10 miles with my husband Paul and son Dylan then went out did 2.2 miles cycled to beach ran in the sea for 1 mile out and 1 mile back.... I did this as my foot is still sore and my calf is still tight. urghh cycled 7.8 miles hard total 20 miles cycled and 2 miles ran |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I wanna see you work I wanna see you move your body and turn I wanna see you shake your hips and learn I wanna see you work it, work it out now I did nothing the girl did nothing |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| xtrainer 30 mins last 6 mins hard level 9 core work for 30 mins lots of hard stuff with swiss ball etc. went to see my old physio my foot has been given ok although my left shin was sore the muscle but okay now... Did cycle ride with my hubby Im helping him get fitter! lol so did 8 miles with him and then I had to go off do some more I just cant do that easy ride and not get a sweat on felt like burning my legs out so just went as hard as I could till they burned luckily saw someone I knew got a short rest whilst I talked for a few mins but then got them burning soon again lol so 13.5 miles :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Harrock hill (5 Miles) 00:40:30, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
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Oh dear my burn baby burn cycle legs kicked in on this fell trail race. 
I strapped my calf up and my foot (planter fascia) all strapped up I had to moto bike it to the race a 45 -50 mins bike ride so that was tiring and I had been out on the bike this afternoon too. I went off at a comfortable pace... up a huge hill lol my calf was ok I worked my way through some people..... then down a nice big field over i go on my ankle twice LOL I didnt know I was winning the womens race at this point but I was...... some cows scared the eck out of me they stampeded me and some other runners I was not impressed at all I switched sides of some man I dont think he was impressed I was using him as a shield lol... Felt great over a stile then we came to a very small section of road my calf cramped up urghhhhh I stopped to stretch still in 1st.... made my way up a hill and nearly died lol my calf was hurting so I slowed down but my thighs were burning that bike ride yesterday was a bad idea I was cursing myself lol.... got chicked into 2nd place.... I thought oh well I didnt come to race I came for hill training and to see friends from my running club. upsome more hills down some over too many stiles and my calf was really hurting my left foot I hit some tree roots ouch I swore too ooops my foot hurt urghhhh anyways I ended up trundling in ....in 6th place I think it was 6th and I think it was 40mins 30secs but not sure to be honest... so Burt ....... 50 cows no rabbits and a hell of allot of other runners lol I had to get on the bike all sweaty and bike home but the roads were clear so I was home in no time happy bunny me well yeah I did a race and got round wooohoooo
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
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15 mins xtrainer level 5 warm up
ran to the beach and back, hot day with a friend only had 30 mins to run with Paul but I havent run with him in ages so was nice to run with him and we did 8 min pace or slower on the sand and just chatted nice easy run on a lovely summers day :) 3.3miles 28mins. xtrainer for 15 mins ramped the last 6 mins up to level 9. core work did lots of core work stretched and foam rollered my legs are sore |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.00 | 4.50 |
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supposed to be a rest day Saturdays but I have rested enough this week! so 4.5miles a route I do which is a nice circular one some road, some trails and some dunes nice run really enjoyed it and sang out loud when I wasnt near anybody of course.... It is so hot and I did my run at 11.30am so I hit the heat of the day which is good preparation for the swiss alps I think as it was humid and hard to breathe. The last 1.5 miles well this is the start of a mile rep or were I start a mile rep and its always too tempting to pick the pace up see what I can do after some hill work....oh yeah I did a 6 min mile in the heat after hills me happy :) gotta get some work in for this marathon :))))
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.50 | 0.00 | 0.00 | 16.50 |
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hot hot hot day 77F 55% humidity and I ran in the middle of the day just to make sure I get the heat ! 16.5 miles and 2.5 from mile 10 @ marathon pace then I did last few miles back at 8 min pace. I set out at 8 min pace struggled with it as it seemed so slow but it was the right call as I soon found how the heat takes it out of you but I mainly stuck to about 8 min pace. trail and roads, some short sections of sand but not much. A good run much better than my last long run ! I also did a 5 mile bike ride today just to get my breakfast this morning he he :) happy dayz and about the footy well Im not too bothered.... England didnt deserve to go through as they played awful and my sweep in work left me with Germany so if they win I win lol ha ha ;) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| warm up 15 mins xtrainer level 5 5 miles easy....and slow it was just to be safe urghhhhh so what happens to me omg I have all the bad luck in the world. I was running at 8.30 pace yes slow as a snail and some stupid mobility scooter came from nowhere a path to be exact didnt slow down didnt stop just ran out in front of me I had to pull to a stop quick yeah you think well I know it was 8.30 pace but still my calf cramped instantly its now very sore if it rains it pours and I am so sick of these niggling problems and I think the big fella up there is telling me stop running :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Xtrainer 30 mins level 5/6 as my calf is sore .... core work. lots of Press ups, no rest, sit ups, no rest, v sit ups, then 2 mins rest reapeat here are my results; press ups 20,20,20,20 30 oh yeah baby i still got it this is the maximum I have done before sit ups 20,20,20,40 these are harder than what I have done before as I used the med ball on all of them V Sit up side to side med ball. 15,15,15,15 Core work. med ball swiss ball plank one legged x 4 each leg then plank with med /swiss ball into a rolling crunch. hip work with swiss ball bridge one legged, swiss ball bridge with swiss ball and wobble cushion under my shoulders this is really tough!! is not a happy bunny so I may just drive up to Scotland and eat some of this  and then fly over to allie's house and eat some of this cos I really am cheesed offffffffffffff :(( 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Didnt run or gym it today, been trying to save a kittens life, it wasnt feeding on mum so I bottle fed it all day every two hours, omg it was hard work well it gave up so heart wrenching :((((( My cat had 7 kittens she is a bengal they usually only have 2-3 especially for the first litter, but to have 7 is huge for Bengals. 1 died yesterday but it was tiny then another died today after bottle feeding it trying to keep it alive. I have 5 left all are a decent size except one which I keep topping up with some more milk. 
Here is the picture of them. After this I decided I need to exercise being stuck in so much and dealing with the poor kitten. I decided to bike it to my sons football match but try to some extra mileage each way Total 15 miles exactly there and back very windy there, and 30 mins rest as the match had started! total time for the 15 was 49 mins 45 secs. average speed 18.3mph! I did push it to make my legs burn baby burn.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| cycled to the gym a long way round lol 10 miles then xtrainer for 10 mins core work and one legged squats for my weak hip then 3 more miles cycling home calf is still a bit temperamental :((( but kittens are fine, I had to get up every two hours make sure all kittens are getting fed their is a ruthless fat kitten pushing off the other kittens as when he has drained one teat goes to another as he is big big big so he is very hungry lol I called him fat boy :O |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Ive not run since last monday!! when my calf went...:( but Ive done a decent week of xtraining and stretching then I rested for two days over the weekend and ate well for once! I had a great weekend in the end my kitten baby gremlins are putting chubbiness on adequately. I have been having to get up through the night for the last 6 nights and I have been dreadfully dead to the world. It has been very rewarding although heartache over the two small kittens that died. I feel quite recovered and energised from my two day rest, I have been researching triathlons and oh my there is allot to learn even just about the tranistion and bike and technology, too many different items of clothing. I recorded the Lanzarote Iron man, quite truthfully one of the hardest iron man's around so they said!! it looked hard to me but the elite racers seem to make it look easy... and the winning lady to clock a 3 hour 4 mins marathon after swimming for over an hour and cycling over 100 miles omg I gotta do this one day lol |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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gym calves feel okay but not gonna run for a few more days got to make sure this time as its only 4 weeks to the swiss trail marathon!! puke session on the xtrainer so its 3 mins recovery 6 mins hard level 9 did 6 x 6mins and oh my goodness on the 5th one I felt like puking but on the 6th I thought I was gonna pass out lol. 175hr was the top on the last rep! 10mins of hard step ups gotta get these legs ready for hills :O core work for hips. lunges on bosu swiss ball med ball plank and curls arms on bicep curls with a twist whilst balancing on the swiss ball ! russian twist balancing on the swiss ball with med ball. more hip exercises stretch and foam rollerereeeeeed! happy dayz..... the kittens still putting weight on fat boy has been caught up by Diesal (hes cute like Vin diesal lol) even the tiny one tiny timpah I called him as he is tiny but got heart as he has fought for milk. Oh dear this morning I was in happy cheer... then had a mad monday summit in work.... its hard my job really is sometimes and sometimes its easy to take it personally ! anyways one of my colleagues bought me a cream cake mmmmmm rubs belly, I dont actually like cream or cream cakes but hey it was bought for me I cannot refuse lol so me happy bunny today although Im hoping my effort at the gym worked it off ;) p.s he did buy everyone cream cakes as he won some football thing betting he got £30 now if I win the sweep in work for the world cup I might win £25 ha ha hope so...maybe thats what I will do with the money buy cakes :)) but chocolate ones ha ha |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I wont go in to detail as to why I am sore but lets just say i had another accident on Tuesday my luck must come back soon its just not good that Im having such bad luck!!! :(( So Im pretty sore I tried a bike ride cycling and I was sore but I managed 11 miles got a puncture but I managing to sort that myself too ! I am not sure if I wll be able to run this marathon now at all. We are still going over to the swiss alps as I could down grade to the half marathon Im sure I will cope jogging round some trails for that..... Im just gonna wait and see how quickly I get over this ! so as my coach says "suck and it and see" lol :-/ |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cycled 9 miles 30 mins xtrainer level 6/7 gym
core work press ups 20,20,20,20.... quit what yes I quit hmmmmm not like me Id even try 1-2 but it was a cba mood by the time I got to the press ups never mind!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cycled with my son for 6 miles easy pace then swam with my son Dylan. I did lengths of 2 hard then 2 easy and Dylan swam the easy lengths pool length 25metres. fast lengths for there and back 2 were average 42/44 secs easy lengths for there and back 2 were average 55/58 secs did 16 hard 16 easy 32 lengths. then swam easy for another 10 lengths. Didnt want to push it and the pool was closing soon I couldnt fit in so many lengths as I wanted to do some pool running my feet touching the bottom and also wanted to see if I could still do a length under water. 5 mins recovery 1 full 25 metre length under water pull running across the middle of the pool approx 15 metres did this for 10 mins legs okay calf not too bad!! in the water it felt fine :)) rest and one last blast in the pool 2 lengths hard 42 secs :)) cycled home for another 1.5 miles. Dylan did great he did just over half length under water :)) and did a total of 25 lengths, he hasnt been swimming for quite some time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I really need a new leg any offers ???? Going to see my physio today in 20 mins fingers crossed eh! I really need to be fit n healthy got the swiss marathon in 2 weeks ! wteck huh going anyways hoping im gonna be okay but hey my luck has been that bad recently I just dont see being fit n healthy to do even the half an option :(( I have done everything I can to get this calf right and my leg but after accident it just got so much worse and my leg is really bruised and sore now ! but I will smile cos I am hoping for chocolate cakes :)) at least then I can roll down the hills with my new bigger figure lol !
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Xtrainer 30 mins level 6 45 mins core work and press ups etc press ups 20,20,20,20, 27 stretched allot cycled for 3 miles then ran on soft grass well jogged for 0.8 mile 8 min pace woodland trails but soft underfoot. cycled a total of 15 miles stretched sighting of a baby bunny rabbit awwwwwww
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| cycled to the gym 2 miles xtrainer puke session
3mins warm up 6 mins hard level 9 recovery reduce down to level 5 for 2 mins then repeat the 6 mins hard 6 times omg it was hard today my legs were heavy from yesterdays cycle ride !!! h/r top end 181 bpm 50 mins of hard training and recovery inc warm down no I did not puke as just when I felt like puking one of the pt's approached me with a baby in his arms how cute awwwwww :) core work at least 35 mins cycled a further 6miles then jogged for 2miles then cycled 2 more miles home. iced my legs, and hot bath, ate, and had a nap for 39 mins well you may ask why 39 mins and it was due to being rudely woken up ! :(( then I ate again then iced then heated stretched foam rollered, but I have a feeling my calf isnt going to be happy with me tomorrow so I may just do swim lengths at the local public pool as the gym pool is tooo short and I go dizzy with all the tumble turns !!! Happy dayz 2 bunny rabbits today ! oh and I had a go at Burts Video it was funny and fun but hard work and I did not repeat did not do the chicken flap he he :)) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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http://sam.fastrunningblog.com/ I am really enjoying my xtraining of recent.... if I do my 1st tri and come in the top 3 Im gonna buy a proper tri bike like the cannondale slice .... I love cannondale bikes theyre so well made my mb is a cannondale, and its like knew now just a few scratches but its solid were as my hubbys bike which is 1 year younger and was allot cheaper has fallen apart with less mileage !  
xtrainter 10 mins warm up stretched calves calf raises calf raises with weights core work press ups 20,15,20,15,20 the 15 sets were 7 single legged 7 other single leg then 1 full push up. stretching 147 lengths of 17 metre pool = 100 lengths in a 25 metre pool..... mind blowing I tell you I just did 20 lengths in my mind at a time once I was over half way I started to count down, I did tumble turns on one end only so I wouldnt go dizzy lol 45 mins 32 secs thats an average of 1.48 for 100metres (4 lengths of a 25 m pool) happy dayz rested for 5 mins then did 1.5 lengths under water and swam hard for 2.5 lengths. cycled for 10 miles not too hard but not easy pace, on my dads 17 yr old racer lol.... I went out easy well into wind and cross winds it was windy as !!!!!!! out there today the 5 miles back were really good cross wind but not too bad some head wind at one to points I averaged a pace of 21mph over the 5 miles I was well impressed :)) with myself. Happy dayz Im actually really enjoying this new challenge
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
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Finally actually run
drove to the woods lol Jogged for 2.2 miles on sandy trails not too soft though..... and was okay no issues, called it a day at that home for lots of stretching :))))) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles ran... wooohooo very pleased mostly off road, last mile on road. no issues so far so good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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decided to try a Tri on my own of course, I cycled as a warm up 1.5miles to the local pool with my son didnt do the transitions of course lol I did a sprint tri distance swim after a few lengths of warming up 20 laps= 500ms in 7mins 38 secs Im happy with this although I did feel tired but not knackered. Dylan also did a swim trial... kids distance swim of 8 lengths which is also nothing to him 11 yrs old and in 3mins 40 secs well done Dylan :) cycled home starting off the 12.5 mile trial of cycling. I didnt push it too hard as Dylan was with me did about 17mph. then got to 6 miles average pace 19mph and it was windy I got a huge puncture piece of glass urgghhh, luckily I was only actually 2 miles from home and could leave the bike chained up and ran home for 2 miles to get the car huh I wasnt impressed, if it wasnt too bad a puncture I would have repaired it there and then but hey I was happy, I ran 2 miles on road :))))
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| 7.8 miles no issues |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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6 miles 2 @ 8 min pace over rolling woodland trails 2@ 7.30 min pace controlled but felt great sang out loud woohoo 2@ 7 min pace still sang the odd line out loud ha ha got a sweat on no issues.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running Seen my physio and lots of stretching my legs are achey from running again after such a lay off. I feel fit, my legs feel strong still though. I ate well today 2 days to the mountain swiss alpine marathon at altitude WISH ME LUCK I certainly NEEEEEED IT :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no training today had more than enough to do One of the kittens I rushed to the vets, its not well and Im not sure it will be here by the time I get home, it looks bad :( on the other hand I have done so much today and needed a nap but didnt fit it in either. we are flying out at 7am Fri morn to swiss alps for my race on Saturday Im so freaking excited but very nervous, I bought the shop out of energy gels lol hydration powder etc well nothing wrong with being over prepared is there ? :)) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Tameside xl triathlon (13 Miles) 01:59:53, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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my 2nd triathlon 500ms swim 8 mins 30 8.5 miles off road bike horrendous conditions monsoon 5 miles run up a fell to a pike horrendous couldnt see at one point due to he clouds and monsoon conditions. 40.53 mins total time 1.59.53 the time is irrelevant as they told us just subtract approx 30 mins due to the conditions it was that bad honestly horrendous 2nd triathlon 2nd drowning. I finnished wetter than when i got out the pool. 12 seconds behind my age grouper world champion.... I am shell shocked and amazed happy dayz.... now Im gonna rest recovery for 2 weeks then build it back up do some winter strength training and hit the qualifications for the gb team :)) above is the quick write up here goes for the details...... ; i was very prepared as I knew the bike course but not the run course, although I did get lost on the bike course last week ha ha.... in dry conditions it was extreme for me I have never attempted to cycle such paths or off road routes ha ha the weather was like a monsoon We got muddy very muddy just racking the bike in transition which was a run from the pool up a muddy bank to a muddy field. okay I was calm before my swim and set off at a decent pace in my group wave I started second we were timed individually but set off in my lane 1 min after another person in my lane so we were staggered, 1 min after me another person set off, then that was our group wave set off. I kept my calm swam well didnt quite time my breathing 100% all the time but did so much better than my 1st triathlon. there were 6 lanes and 6 men started 1 min before me and then the other 5 men starting with me, no woman... I overtook and lapped the men in my lane, and got out the pool 1st out of everyone :) out the pool, it was cold outside with the conditions, so I had a long sleeve run top to contend with omg it took me forever to get on as I was wet urghh, then my waterproof jacket with my number on for the bike well the zipper played up but that was it oh and trainers on for the run to the transition. transition was good, my helmet was ready and it was basically get the bike and go as my energy gel and water were on the bike ready and I was using my trainers as its my old mountain bike ( I say old, its about 5 yrs old cannondale so its pretty much like new still) off I went the start is a huge tarmac hill 400ms up it was raining so heavy a stream was coming down the road, it was hard work, i realised then my energy gel had fallen off at some point :( 2hrs with no energy gels is not good. I actually caught up a marshall cycling up the hill he commented how I must be doing a good time to catch him and he stayed with me to the top that was cool he kept me going cos my thighs were burning. then up another off road hill only small, then through and down through a field, it was so muddy it was slow going then a fast section but it had a cobbled wall that was fallen over to get over omg it's scary stuff, at this point one of the men passed me from the swim he went flying past. Then a sharp turn and up through a cow field niiiceee, very muddy twice my pedals stopped due to the depth of the muddy water i had to get off and push. a huge fast tarmac down this I gave hell for leather dangerously and there were sleeping policemen which I timed perfect lifting my front wheel before each, although when I saw another competitor on the road side, I braked and slid quite some way, but I was ok. back then and some more terrible ups trying to cycle up through a field in thick mud is near impossible, I ran it pushing my bike ha ha .... again another near impossible a bridle path with huge tree roots and rocks going steeply up is near impossible to cycle again I ran it and was catching someone trying to cycle it !! a few more ups like this then another huge up on the top of the hill, it was a sheer drop and some technical downs, a woman was walking with her bike, no way I was risking to cycle it or get passed her cycling, so I ran it sort of it was steep down, once passed her, a stile to get over with your bike ha ha already done 2 of them!! then a muddy field down and a rocky steep down for about half a mile, this was horrendous the water and stream produced by the monsoon made it so dangerous, but I risked it and went for it, screaming to myself and yes outloud not cos it was so scary although it was but my arms and shoulders were having hell with the pounding aghhhhhhhhh some more technical bits, through a farm past some more ladies... only one person passed me that was on the first down the man from my swim, I think I passed approx 15 people on the bike, these were all the people that started in the waves before my wave, which we had approx 2 mins ahead after their swim. back into transition I racked my bike, I was loving it at this point my legs werent too bad but they felt like they had done allot. I knew I hadnt had an enerby gel, although I had drunk most of my drink, I did stop in transition to drink the rest of it, then I forgot to remove my wet coat it would annoy me running, so I ran back and threw it. off I went jelly legs from the hills. back up that tarmac hill and the weather had caused a flooded road now, I couldnt see were i could put my feet and with pot holes in the road I went over on my ankle twice, so half way back up the tarmac hill then it was a sharp turn and on to bridleway tracks if you can call them that, it was like again a stream coming down the tracks you couldnt see your footing and half way up to the pike the clouds were close, so it was horrid I was on my own thinking ?i had gone the wrong way, at this point I had overtook about 15 more people just on the run which feels great:)) until I hit the wall no energy but as Ive done this in training so many times, I know if you just keep the pace going and push push push through it you will eventually die ha ha or break through... top of the pike, and the downs were excruciating, my thighs were killing me, I saw the man that flew past me on the bike, I had a bulls eye on his back a target I was gunning for him.... he got chicked big time ha ha ha ha he tried to stay with me, I was making noises ha ha urghhhh and ahhhhhhhh and omg and fat girl run came out my mouth ha ha ha lol, I was still running through the wall pain... I felt sick really sick but my mind was a machine its been so long since I felt like this in a race, no way did I have any doubts I just pushed so hard, it was a hard down run really hard, but I was focused and I chicked about 5 men all who thought they would stay with me, all that shouted encouragement when they let me go! a short up to the finnish oh yeah my legs were saying ya what you doing asking those muscles to work they are knackered and a run round the muddy field over the chip mat finnish and i dropped to the floor in the mud h ah ha and threw up yes I was done in really done in. but happy, /i gave it everything and if I had had an energy gel well maybe I might have got those 12 seconds who knows but I was really happy with my transitions for a first proper triathlon they went pretty smooth. photos to come later this week :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 indoor bike miles very easy in the gym 20 mins xtrainer stretch core work |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 outdoor cycle miles average pace 18.9 mph very windy but tried to take it easy 10 mins xtrainer lots of core work and stretching and the really horrid foam roller urgghhh ouchie ouch ouch ouch i feel like i ran a down hill marathon Im still sore with DOms |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| physio 8am in the morning omg I hate early morning but to have much pain in the morning too OUchie ouch ouch but feel much better for it |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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cycled 2 miles to the gym then did strength work shoulders wasnt in the mood to do it but did it. core work hip exercises 12miles cycled nice sunny day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles at 8 min pace 1hr 20. my hips feel so weak ! its time to strengthen them whilst I can :-/ |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| am swam 50 lengths 27 odd mins pm gym strength training workout back did xtrainer intervals 3 x 6mins hard with 2 mins recovery my hammy is sore and tight core work hips exercises hips exercises at home |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| went to Manc chester today and I ran after a cyclist I was sure it was Chris M but he magically jumped off his bike and it folded with the noises from transformers and he ran in to the coffee shop lucky I had my phone on camera to catch him with .... not sure on the stripey red dress though doesnt go with the blue and yellow flipflops 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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2 miles to the gym I got caught up in a race with a cyclist omg 5.30 pace I hit that isnt good when your recovering with a dodgy hip lol 2miles back then a half mile jog with my all shampoo cleaned beasts dogs ha ha I am going to tell Chris off publicly NAUGHTY CHRIS stop hammering your body you will up like me FALLING APART every 2 months ha hahah ah ahahhahahahahahhha |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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gym for a workout. started on treadmill. wont go into detail but it hurt it was increase of pace then increase of incline hitting 10mph with 4.5 % incline 5.30pace tbh it hurt but the next set was worse, and i quit cant believe I quit ha ha circuit. of walking lunges with weights...... speed runs up and down the studio.... step jumps ...... press ups and sit ups then jumps over small hurdles 30 mins then xtrainer my legs were shot ha ha it was hard work, started to feel my calves near the end so took it easier. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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am.....
2500ms of swimming with lots of drills........ sorting my arms out I enter the water to early and I cross my arms over when swimming sort of which in turn slows me down and causes drag apparently. 2nd thing to change is head position I turn too much obviously due to the fact I dont like swallowing cholorine or even worse Dock water.... this causes my shoulders to over twist causing drag and then this causes my hips to sink slightly causing drag also causes me to dip and sink slightly when reaching with my arm !!! so just altering my head and apparently catching a small breathe with a pocket of air, due to the water dipping as I lift my arm before taking a breathe ! wow never knew that. it works but if your timing is out you miss the pocket of air and get a gob full of water ! not nice. so swim slower concentrate on hand entry and arm position also making sure I turn a little not too much..... great way to check my head is closing one eye so I can see just water with one goggle side this way Im not turning too much one goggle out of the water one in voull`a pocket of air breathe then think of other eye to close, as I breathe both sides every third stroke yes its complicated I overthink it get gobs full of water then forget to kick and sink ha ha ha still did 100 lengths and did BURP a few times due to gobs full of water urgghhhhhh no no dont think about it and not funny comments NASTY........ 50 mins 100 lengths going slow and fast and sinking occasionally :)) PM leg xtrainer 30 mins arm xtrainer 25 mins core work and hips exercises happy dayz
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 2.00 | 4.50 |
| xtrainer warm up 15 mins 2.25 miles warm up 7.30/8min pace mile reps with 3min recovery 1st 5.53 mins cross wind 3 min recovery jog 0.25 miles 2nd 6.23 mins head wind i suffered on the 2nd one arghhhhh gym .... xtrainer warm down 10 mins swim 1600meters of mainly drills for my stroke and breathing 1.5 lengths under water 23 meters.... approx i do do 25 in the 25 pool so its probably the same as I have to turn around under water !! happy dayz |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| ran with Simba the husky  he was trained to pull sleds wheeled ones as we dont get much snow. he was strong and fast, a front runner as he got directions great.... the bad thing about it is he pulls when i run with him so i constantly have to check him and say heel.... then half way through the run he eases and runs next to me but by the end of the run he's dragging abit behind lol if only he didnt waste his energy pulling for 2 miles at the start lol!! anyways he is a good run companion he slows me down 6.5 miles 51 mins 7.50 pace mostly trails, sand and sand dunes trails and woodland on a lovley day sunny but cool...... leggins were worn it is damp cold over here so it doesnt need to be that cool a temp to feel it. happy dayz :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles 8 min pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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did strength training legs
omg 1hr 30 mins my legs will be sore tomorrow I did strength training chest and back yesterday my chest and back are achey !!!!lol pm Swim training 100 lengths 2500ms 41 mins 35 secs new pb by like 3 mins very happy bunny indeedy !!! I feel stronger in the water much stronger put in a hard 50ms 39 secs new pb too wooohoooo I have a weekend warrior training session on saturday with the very famous Michelle Dillon Triathlete .... very excited to meet her and train with her coool |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.20 | 0.00 | 0.00 | 4.20 |
| spin bike for 30mins then treadmill for 30mins at 7min pace 4.2miles pm hard spin class 45 mins my own spin class lol |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.50 | 7.50 |
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2.5 miles warm up to loughborough hills 2.5 mile hills session the pain 2.5 miles warm down i did alright as im not really that run fit....... I ve done hardly any running for such a long time since my last injury bike session lunch time was nice to cycle with others on the road 1st time for me. 1 hours bike easy pace felt great!! swim session 1st time for again to swim with other people.... so much fun swim sets of tied legs ha ha paddles on the hands felt really weird but i got used to it.... it makes your arms ache like heck. and pull bouy no legs again. did some fast swim sets 3 x 25 ms fast with 20 secs rest between each then 1 easy 25ms then 2 mins recovery 5 times we did the above sets wow this was hard work but so much fun did 50ms races 40 secs is good as my arms were dead then a team relay our team won woohooo. really enjoyed training with Team Dillon so much fun. nutritionist made huge sense to me.... allot of the stuff I am doing although I know im not eating enough so this needs to be sorted also I am eating the wrong stuff at the wrong time!!!!! carbs after a session not before and more protein lots more happy dayz
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| weights chest and back and abs im feeling much stronger now now weedy sam no more ha ha |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.40 | 3.40 |
| 30 mins spin in the gym hard hills and hard fast speed drills my legs were wobbly and straight onto the mill for a run brick When you stop biking and start running the legs feel “strange” and heavy (this is why they call these workouts bricks!) and the heart rate goes up, as our body tries to switch the blood from flowing into the muscles used for biking to those used for running. This feeling is more pronounced at the start of the run and usually the legs get better as time passes - although probably never as fresh as those you have when you run without biking before it (I wonder why?! ). ok i hit the mill my trainer was in charge of the buttons on the mill, basically made me feel like hell increasing the incline then after about 6% incline each increment was 1 min at that incline!! then 2 mins rest then increments of speed to 16kmph /10mph again at 1 min increments then back down again 1 min increments. 2 mins rest then 1 min increments of alternating the speed and inlcine till i scream wt? at my trainer and nearly fall off the mill. it was hard really hard my legs were heavy and horrid especially after the bike its horrible ugly urghhhh!!!! 5.5km done quit with 3 mins to go next week I WILL DO IT THE WHOLE 30 MINS IF IT KILLS ME AND SCREAMING BLUE MURDER HA HA ok some triathlon jargon explained- BILATERAL BREATHING – breathing to both sides during front crawl. A skill required especially when the waves are coming from one side to avoid swallowing water. i can do this so im ok BONK – it’s the feeling when an athlete runs out of energy, like hitting the wall in the marathon. Light headed very low blood energy available. In many circumstances very difficult to carry on or a drastic reduction in speed. we all know this dont we as we are runners we bonk all the time lol BRICK SESSION – This is combing 2 sports together. It is usually a bike to run or swim to bike for Triathlon or a run to bike for duathlon. A multiple Brick session can be a Bike then run followed shortly after by another bike then run. High intensity keeps good form. BURN – the mark left by a wet suit when it rubs you all thought running chaffing was bad ouch ouch ouch and running in cycle shorts its not nice no way its horrid, but then cycling allot and getting a dead area were you are seated NASTY DEAD LEG SYNDROME – experienced when you have tried to hard on the bike and try and run after. yes it hurts DECA IRONMAN – 10 times the ironman distance. The athlete covers 24 miles cycles 1112 miles then cover 262 mile on foot taking 8 hours with 1-2 hours sleep each day omg not possible GRANNY RING – also known as the little front ring on a bike. ha h ah a HAMMER – describes hammering the bike or flying along. Just like nailing the bike. Fast and almost effortless. ICE CREAM HEAD – if you have ever had cold ice cream and it’s made your head cold this is the same that you can experience when your head goes into the water. M-DOT – The official name for the Ironman logo. Ironman finishers will often have the M Dot tattoo put on their lower leg. i want one of these lol SPLASH MASH DASH – another description for triathlon.
SPLITS – The different parts of your Triathlon, the Swim, The time it takes to exit the swim get to your bike exit transition, the time it takes to cycle the bike leg, the time it takes to enter transition rack your bike and exit again, the time it takes to complete the run section. Your total race divided into split times. whirlies --- my own description of getting out the water really quick to run to the bike you go all faint and funny light headed ha ha ....... like the room is spinning when ya drunk ha hah a |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rested today thankfully after yesterday!! DAY 2 of no sugar clean diet lots of healthy good food my tea very tasty  |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a strength workout on my own is very hard.... i hate weights at the best of times at least it was legs were im stronger on. but by the and i was walking rather weird !! so 10 min warm up xtrainer.... strength workout legs lots of legs legs legs jelly legs..... finnished with crazy swiss ball exercise...... like the plank one legged foot on the small swiss ball i might add, and rolling the ball in still one legged with the other straight out in the air!!!! nasty exercise makes me swear thankgod nobody was in the room ha ha... stupid arm machine i think of people i dont like when im on this machine ha ha 1 min warm up. 1 min hard 1 min easy but fast 1 min recovery. repeat for 10mins. i got angry on the 10th minute dont ask why something crossed my mind yeah exactly ........... I went harder for another min up a level on the hard, then faster for another min then recovery for a min 2 mins to go went up to more levels on the hard lasted 1.30 mins recovery 1 min finnished.... on this i struggled to open the gym door to the changing room ha ha the pain ouch 15mins 30 secs 4.5km not bad on the arm machine eh a strength workout on my own is very hard.... i hate weights at the best of times at least it was legs were im stronger on. but by the and i was walking rather weird !! 
look its gay ha ha |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
| brick = is a block of ceramic material used in masonry construction, usually laid using various kinds of mortar. also known as Th is a bike-then-run workout. It is named thusly because that's what your legs feel like when you run after you bike. Triathletes love bricks, apparently is is combing 2 sports together. It is usually a bike to run or swim to bike for Triathlon or a run to bike for duathlon. A multiple Brick session can be a Bike then run followed shortly after by another bike then run. High intensity keeps good form.  if you do not like pain dont train triathlon !! simple. I had DOMS starting this session from yesterdays legs weight session so it hurt from 2 mins in !!! okay i did a triple brick session 10mins bike hard 10 mins run hard 10 mins bike hard 10 mins run hard 10 mins bike all out 10 mins run all out no recovery or rests solid lactic acid overload for the full 60 mins !!! pain baby pain. okay on the last run I did 7.30 min pace for 2 mins then 6 min pace for 6 mins 1 mile actually upped it towards the end to get a sub 6 min mile in . 2 mins 8 min pace oh it hurt it hurt really bad especially 1 min in to the mile rep I just hung on in grunting and sweating on the mill 15km on the bike 5.5ish k on the mill SWEAT RATING...... 200/20 I looked like Id exited the sauna ha ha |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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8.6 miles 8min pace 5 mile spin on the bike on flat roads took me 11 mins easy going ease those legs |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Okay my legs were still sore from my naughty sneaky run yesterday bad girl... I did a 2 hr spin class today it was a sponsored thing it was ok I dont really like classes and having to do a class for 2 hrs was a bit ya know not my thing ....... We watched Garfield Movie again its so funny. My new name for Paul is Pookey it annoyed him allot so funny lol. 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Strength training
Chest and Back 1 hour I like butterflys but thats just taking the michael isnt it? ha ha As you prob all know i dislike tattoos I have said this about 100 times but big butt id prob have a small iron man one if only IF I went the distance oh and if only IF I went the olympics Id have the rings deffo and date 
How many people would have an Ironman tattoo if you also had to tattoo your finnish time ? My legs are trashed so I need a punishing sports massage arghhhhhhhhh |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.33 | 0.00 | 0.00 | 0.00 | 2.33 |
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3750metres = 2.33014197088875 miles 375 000 centimeters 12 303.149 606 feet 147 637.795 28 inchs 4 101.049 868 8 yards  I feel like a fish !
Im going to America Orlando for Xmas, and is most things are cheaper over in the US of A well I have a shopping list lol I would like a new tri suit but cannot decide here are 2 I am considering  
I am also considering a bag.... transition bags are expensive is it worth just going one up and gettint the zoot travel bag ?? then I can use it for both but IM not sure that the travel bag can be taken on the flight in cabin is it too big urghhhhh!!!! 
pm workout - upper body cardio machine 20 mins of pain urghhh circuit training upper body nAsTy.......... approx 1hr i did learn something today on the internet DONT Please follow Fast Running Blog policy regarding vulgar language IN A WETSUIT LMAO 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Like I said Y'day we are holidaying in Orlando for christmas... NOw as I love you Americans I would love to do a running race over there whilst away if anyone knows of a race anywhere between 23rd Dec and 31st Id be made up in the Orlando area as we do have a car for hire but I dont want to overtake the holiday lol We arrive on the 22nd but now way Im racing that day ha ha
15 mins elliptic trainer as my legs are still sore ha ha... 25 mins on the bike streettttttchhhhhhh!!! hard swim test in the morning 1500ms |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 0.00 | 4.10 | 0.00 | 5.00 |
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1500ms Swim test early in the morning is not my idea of fun......I hate mornings but I was up bright and early well it was dark at 6.30! Ok 2 lengths warm up. Stretch arms and off I went Alongside a friend swimmer he's good, we raced I held on for like 35/40 lengths.... some woman got in my way then some man did ???? grrrrrrr then I lost count I thought Id done 32 thought best check I had done 38 glad I checked ......... lost count again at 56 lengths so I wasted more time again...... new pr in training 25.04 so wanted to get under 25 mins but it gives me a chance to do it next time.... my arms were heavy from 40 lengths onwards really hard going struggled to keep my stroke smooth for the last half it was all a bit of a mess lol.  Swimmer Soup
pm WORKOUT is a BRICK WORKOUT PAIN IS THE AIM bike spin bike so no wattage or distance just feel for the horrid dead legs ha ha ha ok 30 mins of short intervals of sprinting and hills then hop on the good ol trusty mill eh in anticipation the gym is getting busier and im thinking the last time I did this the gym was empty and swore very loud the reception heard me lol..... today was different I was in race mode for the swim this morning and seemed to still be in the same frame of mind bring it on I thought oh yeah I died slowly but hung on for dear life and held it for the full 30 mins by hook or crook I did actually hold on the treadmill as long as my legs did the distance/time !! here goes it was 10 mins of increasing speed upto 17kmh! thats 5.46 pace the last one min then 2 mins recovery running
10 mins of increasing incline upto Im not 100% sure but think it was 7% incline
then 1 min recovery then starting at 2% incline 12kmh for 2 mins then every 1min an increase in speed then the next min increase in incline last minute 16kmh at 5% thats 5.10 pace for the last minute ..........
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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went the gym to do my leg strength workout ended up missing that and doing a run outside and i felt great hit half way of a 9 mile route ive done for about 3 years, and felt great realizing it was a fast pace for this route and pb'd big time knocked 1 min 15 secs off!! on this route its not a quick time for 9 miles but its the quickest ive done on this route ! woohoooo happy dayz... sorry Burt no bunnies running too fast.
I did see a bunny rabbit today in my stew I slow cooked over 9 hours a buffalo, and beef, and wild bunny stew it was divine but I feel cruel now maybe that is why I never sore bunny rabbits today ! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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BRICK session cycle 30 mins on the spin bike in the gym... darn things are evil I tell ya evil treadmill 30 mins it was 10 mins of increasing speed upto 17kmh! then 1 min recovery running
10 mins of increasing incline upto Im not 100% sure but think it was 7% incline
then 1 min recovery then starting at 0% incline 10kmh for 1 mins then every 1min an increase in speed then the next min increase in incline 16khm at 5% pain pm swim session 2000ms with the mersey triathlon team.... it was okay but not a hard session. I think I may venture into the fast lane next week to get the session hard ! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Conversation with a budding elite triathlete.... " so how do you find running off the bike" me "not too bad bit like the end of the marathon" Triathlete"wow marathons are hard then" Me.."yeah but the pain doesn't last so much in the triathlon it just gets worse and starts at about mile 20 so 6.2 miles of that pain... I'd say marathons are hard yes then there's the wall". Triathlete "wall never hit it" me"omg wait till you hit it the first time!!! You will cry like a baby lol". Triathlete" whoaa " |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
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Okay Brick session 3km of hard cycling followed by 1 mile rep no rests no recoveries repeat 4 times. mile reps off the bike were all approx 6 min miles woohooo PM. Swim session Team Mersey tri. its hard going we do lots of drills in the fast lane again wooohoo vertical kicks for 1 min x 3 lots more drills breathing drills I hate these..... takes me out of my comfort zone..... 300ms breathe every 5th stroke ahhhhhhh 300ms breathe every 4th stroke ahhhhhhh 200ms breathe every 3rd stroke 150 ms every 2nd stroke ahhhhhhh then sets of 50ms sprints x 10 with 10 secs rest trying to catch the person in front no drafting !! 2 mins recovery 5 sets of 50 ms sprints 5 secs rest again no drafting 5 secs between each swimmer and try catch the one in front ahhhhhhhhh felt sick
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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My coach calls me a beast after yesterdays session..... well I dont mind I just wanna be the best I can be.... and if Im a beast along the way I welcome it ha ha Gym cycle, with 3 big hills. 45 mins physio for torture my back omg my back I needed my back sorting it was so clogged up with knots lol I have two lines of bruises were the knots were ha ha
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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30 min spin bike 10 min elliptical/xtrainer 100 length swim I didnt fuel enough and I swam straight off the bike etc...... really struggled with the swim oops |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Duathlon Winter Series (16 Miles) 01:08:43, Place overall: 30, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Duathlon Race Winter series. yes it was wintery conditions........ -3 nasty! 5k run on an icy path 18.44 here it comes... I felt great I held off a bit so I could cycle the 10 miles then run another 5k but the ice made my calf tighten up big time. It was runnable so I finished the first 5k...... 10 mile bike.... we cycled 2 miles to the start easy which made me so cold. after running 5k you get sweaty and then cycling easy well you get it you freeze your bits off!!!!! 10 mile bike I hit it hard on the off..... we were set off in 10 sec intervals like a time trial and no drafting allowed! I hit it hard thinking I might not do the last 5k so push it hard do a good time on the bike...... my legs felt heavy after 3 miles ouch ! it was good though as it was a slight decline very slight so I dropped a gear and spinned high to ease off the heavyness. I passed so many people it felt great I counted 10 and nobody passed me not one.... I could see someone on the last straight behind me trying like hell to catch me.... my legs were so heavy its frustrating being a runner doing cycling as your fitness is great but your legs get heavy before you get out of breathe! frustrating I shouted at my legs ha ha 10miles 29mins 24 secs a pb for me. Very hard 5k now I did cry it wasnt nice... it was very painful.... but I didnt want another DNF so I got stuck in and kept thinking run faster it will be over sooner just hop skip and canter like a horse lol I got to the end and holy crap 20mins 3? I finished I was just pleased Id finished... I came first lady and 30th overall in the results... its a training race for winter triathletes and nothing too serious....
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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3.2 mile swim well actually it was 5050meters 202 lengths in a 25 meter pool... the pool was empty I loved the fact the pool was empty really nice to swim in an empty pool empty pooll no weirdos to swim around yes the pool was empty for 1hour 29 mins new pb for 200 lengths last 2 lengths one backstroke to stretch my back out and one under water which felt remarkably easier than the last few weeks even after 200 lengths ! maybe in a week I can flip turn and do more than 25 meters underwater :)) Surprisingly no bunny rabbits in the pool ! or weird old men ha ha
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
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2.3 miles = 150 lengths 3750 meters! swim session. 10 lengths warm up 20 lengths test 7.38mins new pb woohoooo 80 lengths 20 lengths hard 7.50 mins 10 x 2 lengths hard with 10 secs recovery averaged 42-45 secs for each 50 meters. 8 lengths warm down 1 length underwater : immediately with another length hard finnish lactic acid overload whoaaa maybe no bunnies swimming but i would freak if this was in the pool PLANK med ball hands on med ball feet on med ball 1 legged plank 1 min x 4 so 2 for each leg whoaaa this is hard
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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What can I SaY PlYoMeTrIcS Apparently this will solve my achilles tenderness and calf mis-firing ! its jumping and more jumping arghhh my legs dont like jumping especially after lifting weights...... you try running after lifting weights never mind jUmPinG!!!!! I also did boxing today yeah ha ha me boxing never done it before my arms were like Jelly during and after You try doing house work with lame limbs ! well it was fun talking to my arms come on arms hoover ! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1 hour of strength training upper body swim 100 lengths 2500 meters. new pb 42 mins 26secs OMG another pb... I wasnt racing anyone either this time I just hammered the lengths out big time !!!! HAPPY DAYZZZZZ |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Is thinking sun is wishing for the sun is flying to the sun I may post for 10 days I may not.... although I know one thing for sure I will train every morning very early If I dont post Happy Christmas and I will see you all next year woooohoooooo terrrrahhhhhhh |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1065.84 | 81.00 | 23.20 | 81.50 | 1251.54 |
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| Nike Vomeros 4 White Blue Miles: 70.00 | Nike Vomeros 3 Pink Swoosh Miles: 10.50 | Nike Vomeros 3 Green/Yellow Swoosh Miles: 13.00 |
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| Night Sleep Time: 73.50 | Nap Time: 2.00 | Total Sleep Time: 75.50 | Weight: 0.00 | Calories: 0.00 | |
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