Not feeling too great today, really tired, fed up!

xtrainer for 20 mins

didnt feel like running but ran anyways, as sometimes I feel better once I get going.

did 5 miles easy although it was 8 min pace, it was over sand dunes, sandy trails and woodland, with a headwind on and off.

Tried to pick the pace up, but couldnt, did approx 3.5 miles more 7.30 pace but I put it in marathon pace, although no were near it did feel like marathon pace. 

Had to stop twice so far, not sure why, feeling more mentally weak.

Had a 2 min rest, and picked the pace up again, as I was finding it hard thought it might blow out the cobwebs didnt work, 1 mile 6.28 pace, this is more tempo pace, but felt like a 1mile rep, maybe Im just really unfit.

jogged back literally a jog on and off 8min /8.45 pace for 1 mile. 

Morning Vibrogym; press ups, bridge each leg, step ups, squats, side plank each side, calf raises, crunches, leg raises. 

Really didnt feel like running, but went the gym to see how I would fair....

after noon

20 mins xtrainer

did treadmill as really couldnt be going out on my own again...got to do a session today!

9.3 miles treadmill, 1% incline.

2.8 miles easy pace 8 min miles (7.5mph)

3.06 miles threshold pace 6.28 min pace (9.25mph)

1.00 mile VO2 max pace 6.00 min pace (10mph)

2.5 miles easy pace    8 min mile (7.5 mph)

Found this session a tough one, really tough, so not ready mentally for these sessions, but I pushed through it, and even picked the pace up on the last mile of the tempo part but really exhausted now, had to go home and sleep, so not like me...

Physio- session, Ouch that is all I can say

okay so its not a happy bunny today, more frazzled bunny. 

felt much better this morning physically, magic touch of the physio YAY.

morning:-   vibrogym.  calf raise, step ups, squats,  did each at 90 secs high setting.

side plank one legged did 60 secs each side on top setting in low range.

bridge one legged, crunches with leg raise and V sit up did this for 60 secs, completed 45, again top setting in low range, this getting much better.

Press ups Useless 30 secs

Afternoon:-

15 mins xtrainer  warm up level 6.

6.5 miles really easy, averae 7.30/8 min mile, sand dunes trails, woodland  last mile Road. felt good, and pretty easy like it should so finally getting some fitness back.

5 min xtrainer warm down.

(training hard without having my usual mental focus has been really hard, I have decided to sit down and work stuff out for I am doing the Berlin Marathon in less than 4 months now, Sept 20th....  If I am not ready I wont be running in it)

Weather is warm, windy, and showery! 

6 miles real easy, at fastest 7.30 pace, but mostly 8 min pace, 56 mins in all, through woodland which is slightly undulating , I did my usual 6 mile route from home but the opposite way round-

home-southport rd-by-pass (windy)-coast road- fishermans path- though golf course- over railway track- a bit of road and home.

Didnt sleep well, so had a a light bite after my run then napped for an hour... 

The Build up begins then... I am doing a small local race tomorrow its in our local pine woods, starting at the Formby Point car park, 5.5 miles.. I am going to jog their and back to keep my mileage up hoping for approx 9 miles in total..... its a family day run they described it on the internet as squirrel run, as we have red squirrels here which are rare in the uk.  They called it a trail race, not sure its as hard as the trail races ive done as theyre in the fells so I doubt it.... but good to fit in a c race..

http://www.epicevents.org/section.php?xSec=12

a race being main goal

b race being a race with no taper but still raceing hard

c race being a training run!