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 ;-) 

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   

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 :)  

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 :)

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. 

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.

 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)