went out easy see how I feel planning on an easy run just get the miles in... I settled at a 7.20 pace for the 1st two miles and eased to 7min pace I felt good but kept in the back of my mind that Im still coming back from injury and should really just hold back.

we ran to my husbands friends farm in Ince blundell to pay them for turf supplied last week for a landscape job Paul had done in his business. stopped for 5mins and looked at their piglets so cute but somewhat smelly but definitely the ahhhhhhh how cute factor  :)

ok I stretched and returned the same way except cut into Formby and ran through the main roads for the last push.... easy run me nahhhhhhh

so It was windy on the way back but I stuck it out 6.45-7.00 min pace and hit one 6.30 mile at the end  overall a 6.57 average so thats not bad at all.

I am going to keep up the strength work its working for definite and the xtrainer reps Im keeping them going and taking them to puke levels as they dont thrash my legs  like running does.

HAPPY DAYS I am proper over the moon that I am back and I am in pretty darn good fitness I was really impressed with my mile reps last week too but this impressed me more as I didnt feel it was way too hard at all, the last mile gave a good lung workout though

:-O

My quote of the day 

“Pain is temporary but quitting last forever” (Lance Armstrong) “You have a choice. You can throw in the towel or you can use it to wipe the sweat of your face” (Gatorade ad)

blisters, sweat, no toenails, ice baths, pain, aches, sleepless nights from painful legs,

hours of training, stretching, painful massage, puke sessions, chaffing in all places ***, blisters, and more blisters, feeling empty, tired, bonking, eating boring food,  this is the diary of a runner and it sounds awful but I  Love It :) x 

Bank Holiday Monday so I promised no gym no run.

But I did do the push pull sit ups challenge training

push ups

20,16,20,17, 23  No these felt easier I have either made a break through or its the fact I havent done 1.5hrs of cardio before them :O  total 99 arggh I should have done 24 but I didnt know it added up odd like that lol 

pull ups

3,3, 1 gave up lol  these kill me I dont know if its the bar Im using or not as it really hurts my skinny wrists :( total 7 

sit ups

30,30,30,30, 50  total 170 

Well I feel like michelin man today so I was glad I did the the challenge training, couldnt run anyway as it is a non run day as I ran Sunday and my legs were sore good sore though

:)

xtrainer   puke session

6 min intervals hard level 9 speed 145/150

2 mins rest recovery either going at level 4 or below

last few weeks I have struggled but completed all 6

this week it was a do or die go for 7 and kill myself to the max and I should puke on the way. LOL

Heart rate for the last 5 of the 7 

174, 180,183,186,191

Now I broke the h/r rule book here I am not gonna admit my age  but  my max h/r shouldnt be this high really, now My coach said he knows I have a great pulse etc and thinks I am a exception to the rule book and should be able to reach 190bpm and hey I did.....  The puke did rise but I was okay now next time I may have to run to the toilets lol.

1full hour of reps and rests

10 mins warm down.

core work

swiss ball

bridge plank etc.

this was about 30 mins of core work.

I am off out on a run in a little while :) do 4-5 miles very easy  

Did 5 miles in 40 mins.  now as all the facebook people know I ran to my sons training session to watch him... sat in the foyer of the two halls. and the other hall had Weight watchers on...... hmmmm I sat down in my running stuff cycling shorts long sleeve top... and some woman sat next to me and said " are you here for Weight Watchers"""

pause

my reply " NO! I am waiting for my son to finnish training"

large pause she looked at me jumped up went down the hall saying "Oh Sh**"

I pause look around and burst out laughing, the other parents looked at me weird I said nothing ha ha ha

omg Weight watchers WT* 

Afternoon......

Not in a workout mood... didnt want to workout didnt want to do much urghhh!

I forced myself to the gym ( yes me I forced myself, even sat in the car for 10mins contemplating whether to bother or not or to just sit in the car and go to sleep, I was tired very tired and proper issed fed up off urghh)....

So I had told Kim (marathon Dreamer) on FB everyone has days like this just go see what you can do sometimes it turns around and is great other times you quit after 30 mins but you got something done :-O    I was thinking this and thought come on you lazy weight watcher get your bumm out and in the gym.....

so xtrainer I lasted 15 mins level 6 was bored urghhh

so I did my sit and press ups training

press ups reps then straight into the sit ups no rest then 60 secs rest which was kneeling on the swiss ball for this rest ha rest my rear end rest lol so thats 5 x 1 min kneeling on swiss ball.

press ups  ( I was in a bad mood so I was good at these today give it *ell)

18,18,20,20,25   Oh My Word 25 is the best yet I will ache tomorrow or Fri if its DOMS

101 in total of press ups woohoooo. 

Sit ups

30,30,30,30,40, 40 did an extra excruciating 40 to make upto 200 in total  most yet to date.

Core work.

I did 30mins at least after the sit ups press ups

swiss ball med ball plank 2 x 1 min

swiss ball kneel with medium med ball russian twist Im getting good at this

Swiss ball  med ball plank tried the tuck under were you roll the swiss ball under with your feet while balancing your hands on the med ball this blooming hard did 

2 sets of 5 and collapsed LOL

did the swiss ball side core thingies 2 sets of 25 

bridge swiss ball one legged and two legged numerous amounts although did more on the weaker left leg, and did the pelvis ones so it was repeats rather than just holding.

10 mins boxer skipping but doing 2 hops each leg swop this is great for feet reaction speed and strengthening your ankles etc.... I always do these when training for track!

25 mins on the xtrainer progressive starting at level 5 going upto level 9 sweat rating

(Shower) LOL

Im doing doubles so its gym in the afternoon inc cardio

and a run of an evening should be an easy run today but I didnt have much time and wanted to get 6 miles in :-O

my son was at football trials for his own team tonight, I wanted to watch the end of it so it was 40 mins I had to run to see the last 30-40 mins.

6 miles windy conditions or breezy in 42 mins I pushed the paced but not too much I think I did 2 miles around 8 min pace then picked the pace up to 7 mins and through some 6.30 mins in to make it quicker to be back in time.

I was pleased as I was on my own and my pb for 10k is 37mins so not bad eh !

 The problem with doubles is two showers a day two sets of training clothes, more washing rotating trainers and just the skin problem of washing so much LOL so its oil up now too gotta have not dry flaky skin LOL  

Rest cba too much to sort out too little time no time to train urghhhhh! well ended up out on the motorbike so its a rest day :(