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.

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 

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 

Im running but its painful ! :(

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