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  

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.

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 :-) 

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. :-) 

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

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

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 :-)