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

did 25 mins pretty hard on the xtrainer!  

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

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

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

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

OMG no sleep, I need sleep very tired now!

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

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

Sore throat still, need some sleep.  

11, miles in total.

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

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

to mile 7   5mins 34 secs

to mile 8  6mins 28

to mile 9  6 mins 31 secs

to mile 10 6 mins 29 secs

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

last mile 11 6mins 15 secs

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

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

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

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

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

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

anyways enough rambling today hey! 

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

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

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

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

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

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

1hr on treadmill. 

did 11.5 k which is approx 7 miles

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

5 mins easy on xtrainer for warm down,  

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

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

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