I am putting miles in today, but it was walking.... up a mountain of 2600ft 

PHoto top of the mountain Nice Views eh!  IM on the left Me, Dylan, Dean, Paul, my Sister Sharon with red Jacket, Mark took the picture my brother in law

Paul and I  went to the lakes with my Sister Sharon and her husband Mark and their son Dean who is the same age as my son Dylan..... we did an old walk I wanted to do last year, I actually ran up this mountain the hard route which is longer and harder.

We walked the tourist route although still hard, it was harder on your legs more direct, 3.5 miles up to 2600ft.  The Old Man of Coniston walk.   the weather was dry but the clouds were low so at about 1500ft it was misty..... and damp and very windy. but we got up there and the whole walk took 3hrs 25 mins.

Ha ha I fell on my rear end on the way down luckily on some moss, but as the ground was so wet I slipped on the moss so in away it was my own fault for going on the mossy bank ha ha.

I saw three fell runners running up and down the mountain I was green with envy and frustrated for the moments they passed.

We all got to the top and back down which was pretty hard going for the 2 kids and I thought they did great as the weather wasnt so great.

Oh and anyone whom is friends with me on facebook over the weekend please ignore rude comments etc, my Husband Paul kept high jacking my facebook and putting rude comments about batteries and things it was funny I suppose and he did try so hard to cheer me up all weekend.

I had a great day out, thoroughly exhausted and now in need of a hot bath :) 

Ran 2miles through trails, sandy trails and more sandy trails with my son Dylan, to get him a bit fitter...... 10 min pace not bad eh! well Done Dylan.

Then Dylan cycled whilst I ran at 8-9min pace snail pace or what, was windy though, my hip held out.

ran 5 miles

Total for the day is 7

and 3 pull ups  YES

3 Pull ups BURT eat my shorts wooohooooo

No run day I am seeing my physio early this afternoon.

UPDATE:  Well..... I did see the physio, if no improvement by 3 weeks then its an MRI Scan OMG I cant believe this urghhhhH!

SO I ran anyway...... did core work 1st.

I ran on a soft playing field whilst my son did Footy training on the field next to me.

I did figure of 8eights on the field and the long straight in the middle was 6 min pace, I just concentrated on  goof dorm ha ha good form, (did that 4 Burt LOL)  oh and it ended up being 1 mile 6 min pace, and the 2.5 miles at 7.30/8min pace woohooo, my leg/hip was alright tooo. lets see the repercussions tomorrow morning eh :)

Dr's bloods were confusing I am waiting for an appointment now this Friday...

To enable me to challenge myself whilst recovering from yet my 3rd injury with the same hip in no less than 12 months..... I am going to do these two challenges... I will probably end up looking like a muscle man but hey I seem to put muscle on without doing any strength work ha ha

http://twentypullups.com/

http://hundredpushups.com/index.html

http://www.twohundredsitups.com/index.html 

All 3 are  6 weeks programmes I will still keep up with the core work every day and running every other day too.

so the key is to do the challenges on mon/wed/fridays and run on  Mon/Wed/Friday/Sunday   with xtraining on Tuesday/Thursday's

I am starting on week -1 on the pull ups this week and then next week I will start both programmes together..... as I have only just completed 3 pull ups yesterday!

If anyone wants to join me let me know and the challenge will commence Next Monday      wooohooo :) 

I will post a piccie of before and the end result tooo at the end of course  ha ha that should be fun.

level 5 xtrainer 10 mins

0.5 mile or 800ms on the mill gradient 1% 8 min pace jog 

stretch

800 6 min pace  3mins

1min rest

800 5.55 pace     2.55min

1 min rest

800                     2.54mins

800ms jog 8 min pace

stretch xtrainer level 6 warm down 10 mins

stretch.

Leg/hip not bad didnt feel it at these paces, its the longer slower runs I feel it!

Happy Bunny!

The Test for Tomorrow Folks

 PULL UPS

To perform the test, simply execute as many consecutive good-form pull-ups as you can. If you can't do even one that's okay too. After you have done as many pull-ups as you can make a note how many pull-ups you were able to perform.

I am going to do the pulls up with your palm facing your face :)

If you managed at least 3 pull-ups you can start the program from week 1.

PUSH UPS

initial test: the road to one hundred push ups
AGE < 40 YEARS 40 - 55 YEARS > 55 YEARS
RANK * number of pushups performed
1            0 - 5            0 - 5                       0 - 5
2            6 - 14           6 - 12                   6 - 10
3            15 - 29        13 - 24                 11 - 19
4            30 - 49        25 - 44                 20 - 34
5            50 - 99        45 - 74                 35 - 64
6          100 - 150      75 - 124               65 - 99
7          150 & above 125 & above 100 & above

To perform the test, simply execute as many good-form push ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!

I will do the sit ups but its the same again as many as you can do in one go no stopping

 SIT UP TEST

Once you've performed the test, make a note (mental or otherwise) of how many, or how few, sit-ups you were able to perform. As an example, the first time I performed the test

6.30am wake up omg and went the gym me yes MOI! I got up early and went the gym ha ha.

30 mins xtrainer intervals 5 mins warm up

5mins hard

1min recovery

2mins hard

1min recovery

2mins hard

1min recovery

2 mins hard

1min easy

2mins hard 1min easy, 2mins hard 1 min easy kept doing this until 26 mins then 3mins very hard  1min easy.

I did weigths easy light legs, quads, hammy, and side machines too LOL again me weights I dont do weights I get to muscular oh well gotta get stronger.

Core work bridge etc plank swiss ball

single leg squats on wobble board

single leg squat to small jump :-O

and Finally swiss ball I balanced kneeling for 60 secs ha 3 weeks of doing this and finally got good at it :-)

Stretch streeeetch streeeetch some more.  

and off to work woohooo its really busy so ramped up to get it done :)

I promised Dylan after yesterdays golf'ing that I would play football with him do some training.

I forgot yesterday I took Dylan to the driving range and went on the par3 all free of course ha thats what you get when you know people.

Well I beat Dylan by one 1 ONE his lessons are doing him good, I on the other hand well its hit and miss as I have never had lessons but its okay not something I enjoy Golf but I do it to keep Dylan happy. He wanted to play again today so my get out card was kick about on the local fields of Soccer for you American's.

I wore my garmin, I did a bit of running up and down the hip was fine and dandy and we did just under 1mile so I jogged abit to make up the mile ha ha. 

Well off to the accountant on the motorbike with Dylan it was sunny very warm and dry so nice day for it....

rush rush rush it was this afternoon after that huh but happy days.

:-)

No bunny rabbits :(