Okay, couldnt get outta bed this morning so tired....

quick one need to download from my watch and havent got time yet, so will give proper splits later.

3 mile warm up, 8 min pace roads, my husband Paul. and son Dylan Cycled with me watched me race and we cycled back, talking both ways so I wasnt out of breath doing that either so the fitness is coming back, YAY

got to the race and jogged up and down so that could add at least half a mile, but havent included it.

 To add I won the ladies race and was 4th overall outta the men! 

The race. 5 miles

Went off bit too fast (nothing new there) hahaha hills sand dunes, sand deep, trials hills and more hills, but all the routes and trails I use for training so ok withe me, beach for 2 miles at least head on wind and soft sand arrrhh

here goes

mile  time  

 1      6.03 mins

 2 7.32 mins very hilly and deep sandy trails and two sand dunes

 3 6.55 mins trails and woodland hills,  sand dunes part beach head wind

4 7 mins beach windy soft sand

5  6.53 mins again very strong head wind and beach soft sand.

34mins 07 secs

2 mile  run home warm down 8 min pace

 So its HAPPY BUNNY Today,  training run tick

race tick

tired of course tick

even found time for a 1 hour nap, wanted to watch the moto gp but fell asleep, woke up in time to see the broadcast of the Manchester 10k.... 

Feeling okay after yesterday no aches or pains, Yay. Slept like a log Yay no2.

Vibrogym- press ups, side plank each side, bridge one legged each leg, squats, step ups, crunches each one going into V sit up.

15 mins xtrainer level 6

7 miles easy run, average 7.30 ish mile pace

10 mins xtrainer

10 mins step ups high pace....

 evening, went for a run with my brother, he wanted me to push him around 6k, try to knock some time off.  So Tempo run for him, and pretty good pace, averaging 7.30/7.45/8.00 min pace, its off road, trails sandy and the odd sand dune thrown in, with last mile on road.

3.8 miles/6kms   31.04 mins, he knocked off over 5 mins off his time.  So hes made up, and yes I shouted at him near the end, but I kept my distance as hes over 6ft tall, just in case he didnt like me shouting at him.  LOL

All in all another pretty good day training wise.... Happy bunny again, oh and Burt prompted me as he did a duathlon recently to look at a race called aquathlon, which like the duathlon is a two disciplined race, but running and swimming so no bike to fall off..  I found quite a few in the uk but all along way away from were I live, their is one in November about 2 hrs away, so thats after my Marathon, I am really thinking about doing this, especially as I looked at the course record for women, and not sure on the swim but the 5k I could deffo have a good go at that, maybe if my swimming training commences I could do that....... 

\Slept like a log again, but I do need more hours, 6.5 just aint enough but cant complain as its better than 2-3 hours.

couldnt get outta bed so didnt do vibrogym, Bumma eh!

15 mins xtrainer level 6.

calf raises  

11.73 miles, average 7.30 pace, not an even run, as the terrain is very varied, longest I have run so far since my time out, weather atrocious heavy lake district style rain, fine but heavy.   Its pretty warm too so humid, I wore my sons football jacket as its light weight etc, but half way through the run the rain stopped and it went really warm, so I got hot then.  Never mind felt pretty good, last few miles were  a bit hard. 

Had to go straight to school, as I help run a kids run club, so did

 2   miles with the kids running around a field and playing games.

Then had to take my son to his football training over in tranmere, Not running but did a good 2 mile walk, not sure if thats counted as mileage so didnt count it.

Real tired tonight, so hoping to sleep like a log again fingers crossed.

calories are from exercise only 

Yes you got it Happy bunny Again. :) 

Woke really early this morning, Im going to blame Barry as he said he gets up at 3am to run WHY ? I ask well, seems to have rubbed off on me, anyways didnt go for a run not at that time in the morning! IM not NOT a morning person.... 

 Morning - Still did Press ups, squats, step ups into calf raises, side planks each side, bridge one legged (each Leg). crunches into V sit up.

so not much sleep, feeling really tired, so didnt run today, but then it got to the evening, and felt okay, so I thought Im gonna do an easy 6 miles...

 My son plays football, as in soccer on a wed night, so I had a lift sorted for him, and packed a back pack and off I went, 7.6 miles, 59 mins 58 secs, average 8 min pace, light rain, humid, no wind.   Felt okay, Hammy still a bit tight. Supposed to be doing a lengthy session tomorrow going to see how I am.

I really have to go to bed earlier, maybe its that?? but 5.5 hours sleep, im now like a zombie, coffee is keeping me going this morning, apart from the fact we are having some windows replaced at my work, so bang bang bang kept me wide awake but headaches arent great either. so its no training today too tired for a hard session.

Hoping to meet my coach tomorrow morning, for my review, I didnt run today, having a rest day, instead of tomorrow my hamstring is tight, and its a hard session so Ill do it tomorrow, in the morning, as Im working in the afternoon.......

so no miles for me today.....  

Okay, not a good day, I had a back to front day to my usual routine, I usually work in the morning, and train in the afternoon then work in the evening, I had to work in the afternoon, so it was sort out someone to pick up my son from school, and Friday is my usual day of from training but as I didnt run yesterday! I was gonna see my coach 1st thing then train, although 1st thing to him is apparently 10.30ish 11am. I didnt know this till 10am, so an hour gone bye.

So I met with my coach and talked for over 2 hours, 2 coffees later, It was time for work!

We went over allot of training stuff, and personal stuff, to reach my goals I have to sort out my sleep, and tiredness! only way for this is to reduce stress, im a bit of a stress head.

We think I am going to do better on a 4 week plan rather than 5 week plan, so every 4th week is a recovery week rather than every 5th week, 17 weeks to my marathon This Sunday! and I am doing a 17 week plan, so its gonna be full on from this Sunday....

I went to see my physio too! not sure how I fitted this in but I did, and my hammy is in a bit of mess, but she said its been caught early enough to be ok, so good thing I did have 2 days rest then....

:)

So 3 hours sleep, and no miles again.......  

Okay, not a good night at all, really bad in fact not sure I even got 4 hours sleep.

Took my son to a 9 hole golf course, par 3, we love doing this, as it's more fun than anything.  I won of course, poor Dylan was upset, hes actually really good, my Dad takes him and was a pro as teenager and nearly went national, but id didnt happen for him.  So he teaches Dylan when he can, its a small course as its only par 3 for every hole.  I was useless at first been a while since I played, 9 shots on the 1st hole, but as I got into the 3rd hole, I was getting the hang again, but still I only won by 2 shots.  You may think I am mean, but dylan has beat me plenty of times, and I think its the only way to be with kids, they need to learn to lose as learn to win.

So probably a 2-3 mile walk around the course.

Then I went off to do a run, planned  on 9 miles but its just under, I nearly did my make up and jog up and down the road, but in all honesty I was shattered.

1hr 6 mins 49 secs, average pace 7.30min miles.... I started out slow, as the route was after a mile through allot of sanddunes and trails, similar route to my race last week.  then I did an effort for half a mile, 5.35 pace,, eased down to 8 min pace till my legs came back and then 7 min pace home.

I did feel my hammy in the effort, and it was going to be 1 mile effort but thought best keep it short, and look after myself.

So home, stretched and eaten, Porridege! and a nap for me got 2 hours in. NICE

:) 

Question for you folks; Last year I did a few of my long runs without carb loading before or during my run; Another aspect of the long, slow run is duration. While running slowly increases fat burning for fuel, another way to really increase fat burning is to run when the carbohydrate stores are lowered. When the carbohydrate stores (muscle glycogen) are lowered, fat burning really goes up since there is little carbohydrate available, We know that the carbohydrate stores are lowered after 90 to 120 minutes of running so you want to do 30-60 minutes of running "after" this to maximize fat burning and to help stimulate the body to store more muscle glycogen for future runs (and races). When running (and racing) for this long, the blood glucose level also lowers.

Anyway I did the depletion thing in both my marathon training plans, every other long run, I would not carb load the day before, or morning ( although I did eat as normal) and would have energy gels with me on the run, but not use them unless I got in to serious trouble, I would carry a decent amount of water and electrolytes.... My question is does anyone else do this in the long runs the hitting the wall thing by not taking on carbs! I did get used to it, although its a painful experiance to say the least and you do feel very odd and its a serious mental strengthener, and I think it prepared me for it to happen in the race.  

So your thoughts Please :-)