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 :) :)  ☙ ❧ ❦ 

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 :)  

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 :) 

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

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 

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 )