8 Mile walk to ease my calves, in the heat in the sanddunes at mid-day! wot yeah mad englishwoman lol 

approx 84-88 f

Okay so the Swiss marathon which is just for fun...... Mad Englishwoman again running the highest marathon in Europe for fun ha ha ! :-O

I dont wanna pay for weird gizmos and masks and tents to prepare for the altitude as I will be flying the day before the race!    So I have been advised to do HYPOXIC SWIMMING TRAINING

Coaches have favored hypoxic training for so long based on an assumption that you could simulate the effects of training at high altitude by breathing less often while swimming at low altitude. Instead of breathing every 3, 5, or 7 strokes by 50s, try breathing every 5, every 3, every 2 by 25s. Try to remain just as fluid on the last lap of each interval as you are on the first.

Omg so this is the set for twice a week as well as my normal training..... Im not gonna go into full Marathon training Im gonna do 3-4 times a week and the xtrainer with my strength training continuing !     Happy Dayz 

Gym !

xtrainer 6 min interval puke session after an easy week last week I am rareing to go :O

4 mins warm up level 5

6 mins level 9  157bpm H.R

2 mins recovery level 5

6 mins level 9  161bpm

2 mins reco

6 mins level 9 167bpm

2 mins recovery

6 mins level 9  168 bpm

2 mins 

6 mins level 9 170 bpm

2 mins

6 mins level 10 179 bpm

5 mins warm down.....      wow this was a hard session and in the previous weeks my h/r was up more than this.... also I coulnt have done the whole last rep on level 10 it would be maybe 2 mins then the last 4 on level 9.... So I am happy and no puke !

10 mins boxing skipping strengthen those little muscles in the ankles

20 mins of running on the mill. did a progression run starting at 6.30 min pace basically last mile at 6 min pace.  

did 5k in this 20 mins although hang on for a further 30 secs to make it to 5k!

Core work stretch and off to my physio.... whom is very impressed with my strength of the inner core !

and I have more strange exercises to do ha ha LOL   Happy Dayz  

Well all is not too well in Sammyville HUH! I decided to do a 15 mile run test, and my calf cramped up at mile 4 so I went the physio and the pain she put me through..... she kept saying do you want me to stop.... I was like no ! its like a toothache just keep poking ha ha is that sadistic lol..... me no happy bunny today but hey thats life i will gym it tomorrow for sure as I cant run for at least 2 days she said to give it a good rest.....

I was going to do a 7 mile 1300ft fell race this Saturday for training for the swiss marathon but if it isnt right I wont do it as the marathon is more important.... My fitness is there I feel good running at 7min pace but felt too easy at 7.30 pace...

So I went out at 7.30 pace and sang outloud to try get that altitude breathlessness ha ha it worked just hope nobody heard me ROFL!

It was overcast but warm today I was in crop and shorts me thinks the abs are showing alot apparently so I was told " hey you great abs" ha ha nice one.

 Omg I think our cat is pregnant she's a bengal lovely cat and by our other bengal cat Zeon.... they are inseperable and shes getting a tummy on her ha ha kittens how cute ! 

:)))) 

Gym

xtrainer I decided to give the swimming a miss today and incorporate my time doing xtraining and holding breathes ha ha that was so HHHARRRRRD omg omg !

 1hr 30 mins of xtrainer with approx 40 mins of restricted breathing ! ! !   it's hard but the more I do the easier that altitude marathon will be urghhhh! its gonna be a hard race but hey I like hard :)))))

4 mins warm up level 5

stayed at level 5

did 6 mins holding my breathe for 5secs breathing 5 secs  

did 10 mins of holding for 10 secs breathing 10 secs

 went upto level 6 and did 2 mins holding my breathe for 20 secs breathe for 15 secs

then just did normal breathing to 30 mins

2nd session of 30 mins

again did 10 mins of 5secs hold 5 secs breath

5 mins of 10 secs hold 5 secs breathe

5mins of 15 secs hold 10 secs breathe

2 mins of 20 secs hold 10 secs breathe      I was getting up a sweat now

did one hold of 30 secs whilst on level 6 still then I gave up  carried on for the remaining 30 mins of xtraining

did one more session of level 8 30 mins xtrainter and my calf held up.....

core work lots of stuff and variations.

sit ups with med ball did total of 100

Press ups

20,20,20,20, 23

Still not sure if I am doing this fell race or not my calf has improved but I am going to see still :(

ha ha I saw baby squirrrels today I was in a graveyard, sorry its my work and there was a nest that had fallen out of a tree, we got a bucket picked the nest up with gloves so not to leave out smell on it and there were 3 baby squirrels I took them to the local ranger nature reserve, they were made up we rescued them :))

And my son is away this week with his school trip for the whole week urghhh!

Hubby and I went for a walk last night and we saw a baby mouse no it wasnt a vole it was deffo a baby mouse how cute lol.

Allie    prompted this impromptu and necessary wording !

Still so comfort refl ections for my mind

its a song apparently but the description of rhinos in a shop for Allie  made me think of my description  

Irrelevant but training will come later ha ha  

I wanna do 5 miles of pool running

20 metre pool

1 mile is 1.6km or 1600ms  so 80 lengths is 1 mile omg it takes me just under 45 mins to do 100 laps swimming hard crawl lol so running 80 lengths will be one eck of a feat never mind running 400 lengths ha ha bad idea hmmm

"ahhhhhhhhhhhhhhhhh I neeeeeed to run come calf get better " 

I am very happy today even though I cant run my baby comes home tonight he has been away with the school since Monday Morning and I have missed him so much nobody to play football with !   so bored all week huh :O

Cant decide xtrain in smelly sweaty gym or bike in the glorious son ??? 

Didnt do the swim lol

did my puke session on the xtrainer  6 x 6mins hard on xtrainer!

4 mins warm up level 5

6 mins (1mile reps equivalent) level 9 did 4 of these with 2 mins recovery at level 4-5

ramped the last two up to level 10 omg I nearly died ha ha it was darn hard but great I had those endorphins swimming around me ha ha sweeaaat rating 20 out of 10 ha ha lol.... and yes the puke raised its ugly head but I managed to keep it down urghhhH! but I love it when this happens I have pushed to the limit ha ha wooohooooo.

last h/r rep was 191 bpm   oh my I just break all rule books ha ha 

total on xtrainer with 10 mins warm down 1hr!

I did my core work 1st the physio suggested harder exercises and try them 1st time before my work out which I did successfulllllllllllly !  the bridge one legged on the swiss ball with a wobble cushion under my back wow its hard but great! some other core work like lunges with a bosu ball etc.

press ups 20,20,20,23,30  wooohooo best yet LOL

sit ups 50,50,50,50, died!

Cycled to the gym ! Did solid core work for 40 mins solid no rest no messing just solid core ha ha plank on swiss and med ball with alternate one legged raises and the tuck under crunch

Did swiss balancing with a med ball moving it side to side and over my head

then did 10 reps of chucking the ball in the air and catching staying on the swiss Ball.

One legged bridge with a unstable pad under my shoulders and two legged bridge also did it without the unstable thingy felt great!

lots of swiss ball stuff

stretch

Its pouring its raining the dogs and cats bucketing it down with a nice strong breeze to add..... and off I went on the mountain bike which really isnt built for cycling fast on the roads but hey wth  with rucksack cycled a total of 16.5 miles

at an average of 18mph oh yeah it was great loved it but it was hard with the driving rain !

Happy Dayz