Had a good sleep, I ate far too much at the bbq, so not much to eat this morning a protein/carb shake.. Got my back pack ready with one gel, but not intending to take it, I might hit the wall but in all honesty 15 miles on what I ate last night I should be fine.... LOLMy husband Paul and son Dylan were cycling next to me, this will be the farthest Dylan has cycled... they had their own backpacks and water.

Decided last night I wasnt getting up early for the gym this morning too many logistics, with my son Dylan, glad I gave it a miss in the end, I was real tired last night after my long run.... and even overslept the usual alarm to get up.

Just to add, I was real impressed with my son Yesterday cycling the whole 15 miles with me even with the increase in pace, which I was told he was not impressed with :-) but he did it... and My new Nike vomero's 4 came in the post this morning only get them in white with blue accent.... I hate Blue might even marker pen the colour to black..... 

xtrainer 15 mins level 6

7.5 miles easy, all off road, mainly beach sanddunes and some trails.  Good run, warmer than I thought it was quite close/humid but not much of a breeze.... saw about 20million bunny rabbits today they were everywere, all their little white tails bobbing off as I ran near them LOL

this took me longer than I thought, so I had to wizz off and collect my son from school, back the gym

25 mins xtrainer level 6

10 mins step ups.

Early morning... still doing my twofers LOL

20 mins xtrainer level 5 (as I have a tempo run today)

5.5 miles real easy 8 min pace average, 43.51 mins.

5 mins xtrainer level 3 just to warm down make sure Im right for later on...

The weather was nice and cool, very sunny, beautiful morning glad I got up this morning for my run, real nice.  No rabbits wow but I saw a women I seem to see every morning walking up the by-pass ?? not very friendly I always say to people especially in the morning... saw usual cyclist too said hi.  I call him the fair weather cyclist he's only out on beautiful mornings :-O

But some crazy music on my iphone this morning, Put it up on Face book LOL  

Session Tempo.  warm up few miles 4 mile tempo approx 6.30 pace then warm down.

this is all kms

4.5k  12kmh warm up  approx 8 min pace 1% gradient.

from 4.5 -8.90 which is 4.4kms @ 15kmh 6.29min pace 1% gradient

last mile or 1.6 km so 8.90 - 10.5km  @16kmh which is 6min pace 1% gradient

10.5km to 13km @ 8 min pace  1% gradient

13km -15km (2k) @15km (6.29pace) 1% Gradient.

warm down 10 mins on xtrainer

It was warm in the gym, they had air blowing out of fans but it wasnt cooled??? Why I havent a clue.

So no nature on the treadmill, just Mtv LOL

V Happy Bunny :-) 

Sleeping going down the drain again! couldnt get to sleep then woke up at 4.30am silly hour....

I have a sore hammy, sore hip and my lower back is sore too but I went the gym a bit later, although I had to sit outside as they werent open when I got their.

3 whole very slow silly miles.... 8.40 pace oh dear, my hip is hurting although it was all okay on the xtrainer for 15 mins level 4

Well I did my usualy running club with kids after school yesterday, and ran with the kids after a long session, we did some short sprints, bad idea! hence the hammy/hip then I picked up a heavy box full of sports stuff bad idea! Rang my physio its gonna hurt cant see her till tomorrow....  H E  L PPPPP :-(

Going to xtrain this after noon and stretch it out, try use the tennis ball on the ol hip I cant stand this, I can stand pain when Physio does apply it but to yourself its different weird!

Not a happy bunny...but its only niggles IM not injured (yet) 

 30 mins xtrainer level 6 for 20 and level 7 for 10 mins...    burnt over 300 cals on this hehehe

okay 6.9 miles trails, beach some sand dunes woods and then road.... easy miles till the end had to wind it up as I was running late again...... 

Just to add what I did last night power plate V Sit ups 1 min side plank each side 1 min bridge each leg one legged 1 min each one. Step ups for 3 mins squats 3 mins

press up 30secs full press up then went into the girly press up for last 30secs, Im so weak on press ups lol....Why is it Im weak on press ups but can do pulls up for like ages :-) 

I woke up late rushed to the gym late..... xtrainer 15 mins level 6  oh I felt stiff and tired. 

 I did stretch lots yesterday, even did the trigger point with my calf roller I got this from here   http://www.tptherapy.com/    its great to try release tension in your muscles yourself inbetween phsysio sessions...  but alls I can say is if youve tried it yourself 

"YOU know the PAIN"  LOL So I spent an hour trying to release the tension in my back against a wall then on the floor using my own weight ouch... my husband thinks im mad so does my son... It worked somewhat so this should help when I go see the physio later. 

6.9 miles   easy through trails and lots & lots of small sand dunes and trail hills, nice route it was slow but hence the terrain, then did some road work same effort but picked the pace up to about 7.30 pace, realised I was running late (excuse the pun)  picked the pace up a bit more marathon pace 6.45 for last 1.5 miles

10 mins xtrainer.

Im tired this morning... nobody to see as I hit the woods and trails, very quiet but I did see a Pheasant male very colourful ground bird.

Nice cool morning not much wind as the trees shielded it, a little overcast.

I am supposed to be doing a session this afternoon 10-11 miles with 3x1 mile reps in the middle. I am going to play it safe and do a long 9 miler easy leave the reps till tomorrow as Im feeling sore...I have the physio early evening cant wait NOT.....

Afternoon 

Gym xtrainer 20 mins calf raises after level 6 

did 9 miles easy though it wasnt! went out sand dunes and beach just so I wouldnt try out the mile reps...tempting you see..

So beach head wind all the way....this was hard. I did the full stretch of beach and then came back through sanddunes allot of them and trails with lots of short very steep hills... how much fun I really enjoyed myself especially running the downs :-)

1hr 18 mins just over 9 miles, last mile I did go a little fast hit the road oopsy....

10 mins step ups (proper ones not on a stepper)

15 mins xtrainer level 6  

PHYSIO...... well back was in a real bad way in the end  not supposed to run on the road for a few days.....and my hammy is ok just stressed out.... 

gym 

15 mins xtrainer my backs still little sore but its more sore than yesterday after the physio.

tried a run more like a jog really feeling it down my hip now, so did 3 mile jog and

5 mins xtrainer.

Coach said to change my easy week to this week coming rather than wait another week...only thing is then Ill have to do a 4 week stint before my next easy week...but at least its built into the plan! and I can hopefully get away with this...

So its nothing now just swimming xtrainer and the odd run every other day but short and v easy...... Fingers crossed Ill be okay by next Thursday we are hoping then I do mile reps as I missed them this week.  Its more of a niggle than an injury but apparently you've got to be carefull with your back when on high mileage which I understand and I can accept quite easily the recovery week as I was going to do it anyway in another week.....

Counting the days now I have 8 days and my work goes down to a 3 day week so 2 days off....this is gonna help as on these two days I can get more rest in the day it will be train eat sleep.....train eat sleep.......   Friend bought a mug for Paul (hubby) I have no life my spouse is a marathon runner  LOL nice trying to tell me summit :-)  

Got two t shirts too one says    "running is a mental sport"  & I AM INSANE LOl the other one I cant remember as its at home and im on a break in work.....but its about being a marathoner twas very nice to have this given to us v nice.... 

:-) 

Afternoon

Gym;- 25 mins xtrainer level 6  (300cals)

couldnt resist went for a jog (junk mileage I know)  ran out to the beach along the beach to Formby Point  (sea was in at this point so dumped the trainers and ran in the sea for 0.5 miles this was good & I like to do this when im slighly injured if you can call it that as it's real good for your legs apparently)....

ran back through big sandunes lifeboat rd, up trails past shorrocks back of Range and back to Hoggs hill.  6.17 miles  Not OCDing this week over my total I know its out, its real irritating though...

5 mins xtrainer level 2 proper gentle warm down...  And Now a recovery week till Thursday

No running miles today, but went to a work exhibition, so lots of walking round for hours YAWN... no it was good though lots of real different stuff to see and people to talk to my work has a million different aspects that people really dont know about....

 6 hours sleep very broken even went to bed at like 9pm.... got up at 6.10am.  that doesnt add up does it, but I was wide awake between the hours of 1am-4am

Very tired tonight, but cant wait to read everyones blogs on their races today hope everyone did well....

Not looking forward to this week its an easy week I can go up in mileage pretty quick and cope mentally but going down half mileage it drives me crazy.... I wont sleep as I have too much energy, my mind goes a million miles an hour I need to take calms and for some reason my appetite will go up but when im training hard I struggle to eat enough...why am I so back to front LOL

Oh and resting heart rate was right up this morning going to start logging it on the blog just to keep a track see whats going on.....

usually 30-35beats 1st thing in the morning resting today it was 61??? (maybe I do need a recovery week or I might be coming down with something)....

Confused bunny today and slightly down deffo not happy!