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| Location: LIVERPOOL,UK Member Since: Sep 27, 2008 Gender: Female Goal Type: Olympic Trials Qualifier Running Accomplishments: Triathlons are my New sport and I LOVE IT Recent last few years as I havent done much since I was 16/17yrs, on and off injuries, going out with Friends started. Operations on injuries- compartment syndrome front of the shin had small operation to release the pressure on the fascia.
Oct 2007. Did the great north run. ( I was in the elite ladies race, against Kara Goucher and Paula Radcliffe, Im sure u Americans will recall that race). I was just in on my previous times from the Bath Half Marathon. I ran it as best as I could off my training & circumstances...
Decided to do my 1st Marathon with London looming in the following April I was in the ladies Elite race again. So the training was on. I realise now I didnt give my body enough time to recover as it did break down in the last 5 weeks of my training. Injury bound, with calf and hamstring problems I raced! London Marathon, April 08 (Injury calf issues) 1st marathon 3hrs.12mins .30 secs
Dublin Marathon Oct 08 3hrs.01mins.13 undulating and 1 toilet stuck/stop (LOL)
Bath Half 2007 1.26.35 hrs Wilmslow half marathon english champs 1.25.39 18th lady (With piriformis injury ). Liverpool 10k 2008 Oct 37.42mins midst marathon training Wirral 5k 2009 17.41mins off the back off marathon week Track 3000ms 10.45mins hmmm I ran this to get points for my club so I just did tactical and ran on 1st lady shoulder and sprinted at the end !
As a youngster County Champion for Xcountry and High Jump and 1500ms track. pbs aged 13 yrs old 800ms 2mins 16secs 1500ms 4mins 48 secs high jump 1metre 53 (cant do this now) and I never trained for it as a kid, just competed alot for points for my club, usually spend 2 hours highjumping, and skip off to do an 800 or 1500ms race then go back to high jump, Wish I took the running more seriously!
Run on more than several occasions for my County against Ireland county of Dublin. Top 50 finnisher at 14yrs of age in english nationals Xcountry.
Short-Term Running Goals: Complete my 1st Triathlon 1st lady Brinscall ok this was a triathlon with no timed transition i treated it as a training race to see if I like triathlons and I love them.
Complete off road triathlon 2nd lady.. 12 secs behind my age group world champion. Tameside triathlon
Complete outdoor water race 1 mile Salford Great north swim . 29 mins yay
Complete Olympic distance triathlon Races for 2010 Future races. Winter Duathlon Series Race 1 - December 12th 2010 Won overall time 1hr 8 mins 43 secswinter duathlon series race 2 2011 1st Lady overall time 1hr 09mins 04 secs. Windy very windy
3rd race Duathlon winter series Feb 20th 2011
Races for 2011 ITU Duathlon 2011 qualifier Dambuster Duathlon, East Midlands – 19th March 2011 Qualifiers ITU Sprint Triathlon 2011 & ETU Sprint Triathlon 2012 Speedy Beaver, East midlands – 29th May 2011 Itu Standard triathlon 2011 qualifier Shropshire Triathlon West Midlands 5th June 2011
ITU Standard Triathlon 2011 & ETU Standard Triathlon 2012 Dambuster Triathlon, East Midlands – 18th June 2011 London Triathlon Hyde Park ITU World Championship series race 6th AUGUST 2011 (practice format hopefully for Beijing) Need to Qualify for GB Team Beijing World Championships which is on September 10/11th 2011
new pb for 5k 17.41 minsnext running goal for 5k is sub 17.30 mins Summer Track season and road 10k's & 5k's Lots of goals, lots of hard work and no play! ;-)
Long-Term Running Goals:
Personal:
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 63.00 | 2.00 | 9.00 | 4.00 | 78.00 |
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Nike Vomeros 4 White Blue Miles: 36.00 | Nike Vomeros 3 Green/Yellow Swoosh Miles: 42.00 |
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Night Sleep Time: 44.30 | Nap Time: 5.00 | Total Sleep Time: 49.30 | Weight: 139.00 | Calories: 1890.00 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
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Well I did carb up this week, nothing to write home about just had a jacket potatoe with prawns for tea, and some sweet chilli sauce! last night. Had a real good sleep last night. But had to get up and out real early to get my run done and get ready for a christening. Hence the fuelling myself this week. Had meal replacement drink for breakfast, and some water, I do this If I dont have enough time before I run, as my stomach can take it. took two gels with me, and whole load of water. Weather was cool at the start, but as I ran it got hotter and humid! then a bit of a wind with drizzle. 16 miles slow average pace 8.10 min miles last 2miles Marathon pace, or thereabouts, mile 17 6.59 mins slight head wind with drizzle rain mile 18 6.45 mins no wind sheltered and no rain. 2hours 23 misn 53 secs, I am pleased with this, as it shows a huge improvement on last week although it was really hot last week I think its 6.30 mins improvement. Happy Days for a very very happy bunny today albeit sore and tired. :-) You know your a marathoner when;- 1) You say you are going out for an "easy" run day, which translates into 10 miles.
2) You have ice packs taking up way more space in the freezer than was ever intended.
3) After awhile, you really don't "mind" the smell of icy hot.
4) You start to check out people's legs when they walk by, and can point out the runners.
5) You have started a run under the stars and finished it with the sun overhead.
6) You get excited about New balance/saccony etc new running shoe.
7) Your "clothing" budget goes torwards running apparel.
8) You know how to expertly tape up your feet.
9) It hurts to go to the bathroom...and you do not have any sort of bacterial infection.
10) You have referred to your body as a "machine" 11) You have a basket of Gu on your kitchen counter. 12) You keep your Camelback filled and in the fridge. 13) Running less than an hour seems pointless. 16) You have more running shoes than most women have dress shoes. 17) You think 40 degrees is the perfect running temperature. 18) You smile at mile 5 because you are just starting to feel good. 19) You don't blister anymore. 20) You know what taper means and actually do it.
21) The person behind the desk at the fitness centers sighs when you walk in at 10:00 pm because they know they will have to kick you out at midnight. Again. 22) You take vacations based on where you want to run next yep sure do that too 23. Either Friday or Saturday night is ALWAYS an early night for you
24. You've stop to throw up on a run, only to keep on going afterward
25. You know who the penguin is.
26. You get excited over new singlets
27. You have heard the Rocky song "eye of the tiger" wayyyy too many times. 28. You pass the 5 mile distance and forget to turn around.
29. You SMILE at everyone you pass during the last 2 miles of your 20 mile run because you are so happy to be able to run that far!!
30. The only thing that matters is achieving your goal! 31. It takes an hour to map out your next run. 32. Sidewalks are no longer necesary. 33. You can still sing along to your i-pod at 20 miles. yes I can and do LOL 34.104. You are devastated when your child has a fever and not because they have a fever but because you can't get your run in LOL. 35. Your at the gym more than the personal trainers 36.. for Burt and Chris, you post a sweat levels box on your blog LOL Any Additions please add .........
I can say yes to 99.9% lol
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Nike Vomeros 4 White Blue Miles: 18.00 |
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Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 1890.00 |
| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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xtrainer level 6 15 mins level 7 15 mins
Easy run 7 miles av pace 7:30 mins xtrainer level 6 10 mins step ups intense 5 mins left leg lead then 5 min alternating legs. Physio some trouble spots, achilles a bit sore but nothing unusual, hammy few achey bits to iron out, other than that i'm good. Oooooohhhh I have very stinky trainers LOL :-o Try to get a nap in after picking my son up now :-) I have just been on this link http://www.mastertheshift.com/masters/hall/videos/index.asp?videoID=rh0 . courtsey of Barry Thanks, its real interesting about marathon training from the great man himself Ryan Hall.
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Nike Vomeros 3 Green/Yellow Swoosh Miles: 7.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 7.00 | 0.00 | 17.00 |
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Session Day today tempo run, and after a very long conversation with my Coach Reg, its up now to 7miles I am looking forward to this session, its gonna be on the treadmill as I can concentrate better on an even pace! Also got to see what my Heart rate is saying whilst doing it hope its saying "your doing great this is the right pace and not your training tooooo hard or even worse your not training hard enough woman try harder" hehehehe Didnt do a morning run I was on call again pphhhhhht! Ok I should have a max heart rate of 190 as due to my age hahah I know I have a mx h/r of 209 bpm my resting H/R is approx 41 a few weeks ago, going to see in the morning what it is. 80% of 209 = 167bpm 85% of 209 = 177bpm, this is the tempo training range for me. 3 miles easy pace 8 min miling on treadmill, H/R average 140 okay 140 I was pretty wound up for this session 7 miles tempo run, 15.3 kmh 1% incline = 6.22pace H/R ranged 1-4miles average 160/165 4-7 miles 165/170 3 miles easy pace 8 min miling h/r again average 140. Nature again MTV and sky sports news, so now I know allot about whats going on in cricket as well as footy hehehe
Heart rates are BOB ON! "this is the right pace for you madam" LOL
This was another increase this week of 1 mile on the tempo run, and I found it hard but good, felt bit queezy! now just the ice bath to rid myself of this lactic acid buildup. Thats 2 weeks I have had 1 mile increase on the tempo run, I am hoping it stays at 7 miles for next week, but lets see.
Happy Days. evening run, easy 4 miles and it was easy this time although I had stomach problems, but it was okay I got to a toilet in time :-)
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Nike Vomeros 3 Green/Yellow Swoosh Miles: 13.00 | Nike Vomeros 4 White Blue Miles: 4.00 |
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Night Sleep Time: 8.30 | Nap Time: 0.00 | Total Sleep Time: 8.30 | Weight: 0.00 | Calories: 0.00 |
| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 2.00 | 0.00 | 17.00 |
| Feeling a bit sore from yesterdays session, even after ice baths and last nights short easy run. 20 mins xtrainer 8 mile run through trails sand dunes, beach and more sand dunes, (beach was soft sand today due to the sea being in). 10 mins step ups ( 5mins left leg 5 mins alternating both legs) Vibrogym- bridge one legged, side plank, Plank, sit ups v, sit ups crunches, lunges, press ups. Evening..... 4miles easy v easy averaging 7.45 pace 2 miles hard 6 min pace 3 miles easy average 8 mins. no naps, had a tiring day of fetch me hand me carry me (my husband kept ringing and asking for stuff to be done to do with his work, I dont mind but when I'm real tired and really want to get stuff done at home etc its tireing!) My son had his school's sports day today and he did great, so well done Dylan, and then later tonight he played a full 11 aside soccer game in goal, but we played a really good team so he was tested somewhat. Nice day really tired and in need of an early night a very early night. :-) |
Nike Vomeros 3 Green/Yellow Swoosh Miles: 9.00 | Nike Vomeros 4 White Blue Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
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Ok I weighed myself finally, not impressed 139 lbs, good god Ive been eating too much LOL and too many latte's cappucinos etc gonna cut them out for sure, and my husband doesnt like me being too skinny and keeps bringing me stuff to eat in work thats gonna stop too! not much to lose, im down to 16% body fat apparently must all be in one place then heehehe oh dear so down to 132lbs is good enough for me, half a stone to go then.... Not much sleep, bit hyper yesterday last night and this morning! hyper not good for me really not good need to calm down, calm down....... (thinks only chris M will understand calm down calm down lol) I have sore feet, the odd blister urgghhhh! going to be a real easy day today as I want to be right for my session tomorrow which is mile reps, and my coach seems to think its gonna be a fast one, he wants me to ring him as soon as I have done it! :-) 35 mins xtrainer level 6 350 cals 5.6 miles run average easy pace of 7.40 = 714 cals
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Nike Vomeros 4 White Blue Miles: 5.60 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 139.00 | Calories: 0.00 |
| Comments(9) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 4.00 | 13.00 |
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Not a good sleep last night, I just kept waking up ahhhh! so its day off work today and I dropped my son off at school came home and went to bed for an hour! Session day; gym xtrainer level 6 10mins, wanted to be fresh although both my hammies are wacked I really can feel them, they feel like I have weight trained, not sure why they feel like this so lots of stretching. warm up easy 8 min miling 2.7 miles 1 mile reps, with 4.30 mins rest ( thought; this is a quality session and speed is more important and I am real tired this week.) mile 1 5.42 mins windy head on jog recovery mile2 5.32 mins jog recovery mile 3 5.49 mins jog recovery mile 4 5.42 mins OMG this last one killed me real gut wrenching mile, although I think with the windy 1st mile, I found that hard from approx 2 thirds of the way and then each one I found harder sooner, but it was 100% session all out miles I'm pleased as these are allot faster than last week although I PUKED after the 3rd one LOL loving it! 6 miles easy mileage at 8 mins 8.30min pace My hammies were screaming by this time so I did go slow and stop every 2 miles to stretch them ouchie ouchie! with the jogs etc 13 miles in total oh my I am so tired today but legs not too bad eh eh eh :) oh dear 77.6 thats it Im jogging for 2.4 miles later or tomorrow OCD
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Nike Vomeros 3 Green/Yellow Swoosh Miles: 13.00 |
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Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| Comments(13) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.40 | 0.00 | 0.00 | 0.00 | 0.40 |
| Oh well, went out last night, drank some alcohol not much just too much for my system at the moment, I was a cheap date for my hubby LOL so not a great sleep 6 hours broken sleep, then we went shopping to a nike shop direct to consumer so discounted omg didnt have my size in the traininers uuuurggghhh PHHHHt So I ran down the road as I was concerned with the odd number, but didnt feel upto doing 2 miles got to have a rest day! I had a nap thought it would be an hour, and woke up 3.5 hrs later, then had another 30 mins as well, felt really tired but it did the trick. Lovely jacket potatoe and prawns for my tea with salad, as doing 20 miles tomorrow for my long run, its going to be a fuelled run this week as Im increasing the mileage by 2 miles so its gonna be a hard one I think, as its my 4th week of heavy training and high mileage. Ive always dropped my mileage in the past when I up my sessions but didnt this time, my legs are tired but not too achey! Happy but tired bunny hoping the rain stops for my long run tomorrow :-) |
Nike Vomeros 4 White Blue Miles: 0.40 |
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Night Sleep Time: 6.00 | Nap Time: 4.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 63.00 | 2.00 | 9.00 | 4.00 | 78.00 |
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Nike Vomeros 4 White Blue Miles: 36.00 | Nike Vomeros 3 Green/Yellow Swoosh Miles: 42.00 |
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Night Sleep Time: 44.30 | Nap Time: 5.00 | Total Sleep Time: 49.30 | Weight: 139.00 | Calories: 1890.00 | |
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