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 :-)))))

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 !

;-)

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".

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 ;-)

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 :-)

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 ! :-) 

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