I wasnt looking forward to this long run as I am so tired, I didnt sleep well at all.

My Hr in the morning has been up and I had a sore throat last night, not this morning as I would have cut the mileage if I still had a sore throat, but I must be fighting something. 

Breakfast carb drink, and one energy bar with water  ( I am trying this out as I only get up one hour before starting my run and If I actually eat proper food I seem to need the bathroom).

Ok it was hard from the start, I added the 2 miles at the start of my normal 18 route, it was slightly humid and windy!  

took my 2hrs 45 mins, average pace 8.15mins and I struggled most of the way as the wind was coming from the coast, and it hit me on the way out and on the way back not head on obviously but it wasnt easy.  I had run out of gels so I only had the one gel which isnt enough really for 20 miles, I had a normal meal last night although  Predominantly carbs! so it I hit the wall with 7 miles to go and it hurt (didnt need the toilet though :)

Burt Nature, I saw about 4 bunny rabbits one a baby how cute, a squirrel, and some sort of hawk making allot of noise around some farmers fields.  Good day for nature.

I nearly got run over,  I came to a junction and ran on the road before it, so I have right of way, because if I stopped at every road Id never get going again, anyways the road was clear, then a silly boy came zooming upto the junction and as he was doing a left turn straight through he didnt look left he looked right only and didnt see me already in front of his car, it was so close, I really thought I'm a gonna, a few words under my breathe as I kept going...   although I know its prob both our faults but he wasnt comeing when I started crossing the road, so he was speeding too.

I ran with Paul (hubby) and Dylan my 10yr old son, they were on bikes,  very impressed with dylans fitness now, he did the 20 miles easy and seems to enjoy it to some degree, so again respect to my son I dont know any other 10yr olds cycling 20 miles do you :)

 Oh I was exhausted when I finished this run and Paul made me summit to eat and I put my feet up and was so thankfull...

well a nap whilst Paul watches f1 that hes recorded    :-)

Happy Dayz 

Oh My goodness, I went into the gym to warm up and it was overcast warm/humid and dry.

xtrainer 15 mins level 6

went outside it was pouring down, so off I went to get drowned, proper heavy rain like the lakes rain (chris M will understand).

Trails, some sand dunes off road tracks and about just over half road, I did the hightown iron man crosby route.

10.5 miles I went out easy and stayed easy, after yesterday.

I saw a heron by the river alt, that was nice to see, and some bunny rabbits, 3 squirrels and lots of cars he he.  I was supposed to run with someone today but they cried off, such chickens hahaha

Physio ouchie ouchie is alls I can say, my calves were real knotted and my left hamstring ouchie I was not impressed she nearly had me singing LOL

Happy Birdie days (Heron) :) 

Okay 2 miles easy no much eh! 15 mins xtrainer, very tired not much sleep last night.

 about 5 hours broken sleep very broken......

 Session day on the TM (yes on the tm Burt) I may need a bucket to the side of the tm as I may puke LOL hope I dont though.

 Coach wants me to calm down the pace a little so 6.34 pace but 8 miles instead of 7 lets see how I go....

:-) 

Okay, 3 mile warm up toilet break, I think I drank too much water and was over hydrated LOL....

The Air con was on full blast today, they must have remembered I was doing a session so it was pretty cool!

8 miles tempo pace  6.29 pace (couldnt resist had to be 1 sec under 6.30 naughty girl)

last mile I ramped it up (naughty girl) went from 6.22 pace through consistantly faster to the end to 6min pace.

1mile warm down .  Puke level didnt puke but did feel pretty queezy and drank a bit too much water too quick then urrghhh I held it down LOL

Sweat levels not bad, cant remember Burts or Chris M's sweat levels but it was about a

5 if its 1-10 not bad for me eh!

Oh I had a nap 1 whole hour nice :) 

Now just for another run tonight with my hubby Paul cycling whilst Dylan plays footy training!

6 miles, through trails and woodland, then some road.

2 @ 8.30 min average pace, I was achey  

3 @ 7.50 min average pace

1 @ 6.30 mins pace  also this was slightly down hill it was a definite tempo pace  though maybe 6.35!

:-) 

gym 

xtrainer 20 mins level 6

10 mins of step ups, 5 on left leg lead then 5 mins with alternating legs

9miles easy average 7.50 pace. windy and very very humid sticky nice for wind although it was a bit strong :)

10 mins xtrainer cool down level 6

Okay didnt have much time to blog earlier! I need to get an ice bath and so I did, brrrrrr!

I ordered by trainers in the end off the internet, two pairs of Nike Vomeros same colour so might have to marker pen them 1 & 2 for mileage logging hahahah

I am off work today but still not enough time for a nap as I did lots of house work as I wanted my legs to wake up so running around the house was good for that, then I ran then I was ice bathing, and picking my son from school and now, I am home ready to put the bbq on for tea, before my evening run and BREATHE

got 3 texts from work about a large parcel

Sister sharon " large parcel must be ur trainers in work "

Kevin " V LARGE parcel in office sharon said its bloomers "

Iain " parcel in office more trainers by the look of it and not 1 pair maybe 2"

they think theyre so funny and I agreed LOL Happy Dayz for a Happy trainer bunny :-) 

POWER NAP _- Apparently if you nap for 30 mins or less its called a power nap so their ya go I had a power nap for 30 mins fell as sleep on the lawn in the garden it was sunny :) 

 Went out to do 9 miles and did 8.5 miles, Paul and Dylan cycled with me and I had to change my usual 9 miler as it would have been too much soft sand, they did well on the trails we did as it was sandy and hilly.

It was pretty warm and humid too, averaging 8/8.30 min miles through the trails and hills, some small sand dunes.  7.45 min averaging on the road which was the last 4 miles,

7th mile was a 6.05 min mile I  picked it up we were on the by-pass and I saw another runner miles ahead, I picked the pace up to see if I can close the gap and I realised I was so really picked the pace up caught the other runer a man and flew past him into the next mile doing a 6.30 as I slowed down for the last half mile to a cool down. 

gym

xtrainer level 6 20 mins

step ups, 10 mins lost count but think it was half left leg then alternating  

8.5 miles today real easy it was raining no wind, so got real wet again.

15 mins xtrainer level 6

15 mins xtrainer level 6 (level 6 is high as the level only goes upto 10) most people hit level 4 so Ive been told or maybe 5 for 20 mins, and I am using this to warm up :)

4 easy miles on the treadmill as it was a really bad day for weather, torrential down pours and strong winds!

5 mins warm down level 5 xtrainer.

So I am breaking the rule of easy inbetween to hard days, I am going to rest for today, and do my reps tomorrow, I need to do 4x1 mile fast, with 3 mile warm up 3 mile warm down.

making 10 miles to complete my 1st 90 mile week, and everyone my body is coping fine, really fine, I am slightly achey but feeling great not too tired either! and looking forward to a race a week on saturday :)

I have coped really well with my high mileage weeks and dont really look forward to my easy week next week but it is built into the training and I will do it easy......... with swimming lengths short runs and walk etc......

omg, I woke up really bad, sore throat, headache, but some cuprofen and 2 hours later I felt ok, not 100% though, had an extra 1.5 hours in bed this morning whilst Paul and Dylan went out on the tractor again, I went last night so it was Dylans turn :)

some housework later my throat felt ok.  I warmed up, legs felt okay.

it wasnt raining but its really windy like really windy, my 1 mile reps I like to do on the same routes so as to be consistant with my times....   

2 mile warm up 

1 mile in to a strong head wind  5.39 mins

4 mins rest

1 mile rep cross wind 5.34 mins

4 mins rest jog

1 mile rep v strong head wind 5.47 mins

4 mins jog recovery feeling pukey

1 mile rep no wind 5.34 mins

3.5 mile steady average 7.45 pace

 I tried to blog on my iphone as Chris asked as i was doing the reps, well the 3g signal was weak and temperamental so im bloggin while ice bath brrrrrr

ice bath  and no puking yay :))

Happy bunny today  and all with the help of Paul cycling next to me :-) 

My thoughts for the day " just an idea, maybe we should have different miles for different activities and then these actually link to a different table, as If you do running miles your miles you put as running links to the mileage board for running.

2. then swimming miles etc would link to a seperate mileage board

3. then cycling miles etc would link to another seperate mileage board 

Its just an idea as Sasha said quote "Mileage board is there for fun. I added it because some people requested it. It is good for finding people who train in your bracket volume-wise. "  

I agrea with all that Sasha says 100% but to be able to find people in your training bracket and to see if they are racing at the same level etc, comparing results to your training volume etc, I think its hard to do this if you have to trail through each persons blog to see if its running, swimming or biking mileage ??? this is why I have come up with this idea it is only a thought, and not in

ANY WAY to do with being competitive about mileage at all, as some weeks I dont even enter the top 20-30 on the mileage board, but when I am high miling which I do on a rotation and planned plan with volume and quality in timing for my races it is nice to see how other people are doing on the similar levels.......

any ones thoughts please post  to Happy non Competitive Bunny :)