hot hot hot day 77F 55% humidity and I ran in the middle of the day just to make sure I get the heat !  16.5 miles and 2.5 from mile 10 @ marathon pace then I did last few miles back at 8 min pace. I set out at 8 min pace struggled with it as it seemed so slow but it was the right call as I soon found how the heat takes it out of you but I mainly stuck to about 8 min pace.

trail and roads, some short sections of sand but not much.

A good run much better than my last long run !

I also did a 5 mile bike ride today just to get my breakfast this morning he he :) happy dayz

and about the footy well Im not too bothered.... England didnt deserve to go through as they played awful and my sweep in work left me with Germany so if they win I win lol ha ha ;) 

warm up 15 mins xtrainer level 5 

5 miles easy....and slow it was just to be safe urghhhhh so what happens to me omg I have all the bad luck in the world. I was running at 8.30 pace yes slow as a snail and some stupid mobility scooter came from nowhere a path to be exact didnt slow down didnt stop just ran out in front of me I had to pull to a stop quick yeah you think well I know it was 8.30 pace but still my calf cramped instantly its now very sore if it rains it pours and I am so sick of these niggling problems and I think the big fella up there is telling me stop running :(

Xtrainer 30 mins level 5/6 as my calf is sore ....

core work. lots of

Press ups, no rest, sit ups, no rest, v sit ups, then 2 mins rest reapeat here are my results;

press ups 20,20,20,20 30 oh yeah baby i still got it  this is the maximum I have done before 

sit ups  20,20,20,40 these are harder than what I have done before as I used the med ball on all of them

V Sit up side to side med ball. 15,15,15,15

Core work. med ball swiss ball plank one legged x 4 each leg

then plank with med /swiss ball into a rolling crunch.

hip work with swiss ball bridge one legged,

swiss ball bridge with swiss ball and wobble cushion under my shoulders this is really tough!!

is not a happy bunny so I may just drive up to Scotland and eat some of this 

and then fly over to allie's house and eat some of this cos I really am cheesed offffffffffffff :((

Didnt run or gym it today, been trying to save a kittens life, it wasnt feeding on mum so I bottle fed it all day every two hours, omg it was hard work well it gave up so heart wrenching :(((((

My cat had 7 kittens she is a bengal they usually only have 2-3 especially for the first litter, but to have 7 is huge for Bengals.  1 died yesterday but it was tiny then another died today after bottle feeding it trying to keep it alive.

I have 5 left all are a decent size except one which I keep topping up with some more milk.

Here is the picture of them.

After this I decided I need to exercise being stuck in so much and dealing with the poor kitten.  I decided to bike it to my sons football match but try to some extra mileage each way

Total 15 miles exactly there and back very windy there, and 30 mins rest as the match had started! total time for the 15 was 49 mins 45 secs. average speed 18.3mph! 

I did push it to make my legs burn baby burn.

cycled to the gym a long way round lol 10 miles 

then xtrainer for 10 mins

core work and

one legged squats for my weak hip

then 3 more miles cycling home

calf is still a bit temperamental :(((

but kittens are fine, I had to get up every two hours make sure all kittens are getting fed their is a ruthless fat kitten pushing off the other kittens as when he has drained one teat goes to another as he is big big big so he is very hungry lol I called him fat boy :O