No Miles today, having a rest day so no lengths either :-)

I have taken stock and gone through in my mind what I want to do now, its deffo London 2010, although I want to maintain my fitness but make sure this hammy is right too!

Then I think I will do a really good build up to it too, so in the coming months I want to have consistant running!

I know I can run up and down hills, with no pain, so is this a good idea to go run hills every day I am not sure, my coach wants me to do some cycle training???? Im not sure on that either, I hate cycling I find it easier than running to a certain degree physically its easier but so is swimming easier than running, although I love running ahhhhh!

My hamstring feels a bit better today, I have full range of movement but I still have some pain, I am glad to be home and using my vibrogym (powerplate but a slighly cheaper one, but still commercial standard)  for massaging my legs and stretching too, I forgot how good it is for this, actually its pretty damn impressive  :-)

6.30 am start! gym, xtrainer/elliptical.

I havent been on the xtrainer in a week as we were away on holiday, and not done any intervals, so thought I would do something similar to mile reps.

I did a 10 min warm up level 6.

Then 5 mins hard upto level 11 then drop down to level 6 for 1 extra min but cadence in the 190/200 range so like a sprint for a min.

2 mins rest repeat and I did this four times except on the last one I have to give that little extra, I went up to level 12 and did 1.30 mins sprint so it was 6.30 mins in total. then warm down or the rest of the time, covering an hour on the xtrainer.

I was going to do leg curls, I stretched out and thought not today maybe a day when I am not doing intervals. I dont like doing weights as I put on muscle easy, I am pretty muscular anyway and I dont even do much press ups etc own body weight, I do core work and step ups, although the steps I am not doing at the moment since injury.

Home. Vibrogym for a really good massage and stretching on it, it really helps with the stretching, as its 3d vibration used when you stretch so any scar tissue is disrupted, and I do feel it afterwards, but it feels better! although slightly sore, but better and range of movement is better too.

Its 3 weeks since my injury and most grade 1 hamstring injuries are ok apparently after 10 days, So I am frustrated to say the least....

Swim this afternoon I might see how it is after the swim as It always feels loads better after swimming, I may run 1 mile if its ok. 

 100 lengths swimming, record time 45mins 36secs   happy happy happy :)

2more lengths one breast stroke v easy and last one under water length. 

150 lengths not much else to say! 

Swimming training 200 lengths, did okay not as tired as last time so better! 

Been to see my physio and the hammy seems stronger and a bit better and she has said to build up slowly jogging is all I can do for now urgghhhh.... Id rather not run at all at the moment its so frustrating.

15 mins xtrainer warm up. 

3 miles jogging happy but frustrated the engine wants to go faster but the legs just wont :-)

 Those hills have made my achilles on both legs sore! ouch but theyll be okay, just first few steps are a bit ouchie.

So Burt I saw some bunny rabbits 5 in all, on my short run through the paths of the sand dunes  Two looked very fat LOL...... saw a cyclist I used to see all the time on my morning runs... "long time no see you ok" first time he spoke to me I said "yeah thanks just been injured"  this was as I kept jogging and he kept cycling it was funny in a way.....

X trainer omg I always get someone strange smelly old man go on the xtrainer next to me in the early mornings urgghhhhh go away you smell LOL  

I may go for another run this afternoon sorry Jog, coach says short easy jogs twice a day   :-) 

I am contemplating giving up the competitive running and just got back to 30 miles a week for fitness !   which is run 3 maybe 4 times a week with no pressure hmmm still thinking bout it......

Okay UPDATE  No not giving up thats not like me for goodness sake women ahhh

I did a 50 length swim today, but did some legs only arms only lengths ooooh  this was tiring then did some fast 2 lengths with 3 mins rest, did 3 lots of this the rest was a slow 2 lengths and then rest for however long I have left

1st 40secs

2nd 40 secs

3rd 40secs

ooooh wanted to do a 39 secs one never mind, although that was hard, maybe Ill look at doing some triathlons with all this swimming etc.

Cycled for 4 miles with hubby Paul it was windy and he couldnt really keep up with me so I ended up cycling behind him and he did the pace but to be honest it felt really toooooo easy, (sorry Paul) hmmmm at least I got some blood to my legs. :-) 

ONE Question, Has anyone used a Marathon Entry for training as I cant get my money back on the flights so I am thinking of running it but training pace???? in the hope I actually get round without injuring myself!

Cycled to the gym it was real windy again 2 miles  10 mins 

Gym

xtrainer for 30 mins, did intervals, but long ones,

5 mins level6

6 mins at level 9

1min fast

1 min rest

 8mins level 9

1min at level 10

1min fast

1 mins rest

 5mins level 9 

1 min fast.

 sweatmill LOL   5mins easy 9kmh but on gradient 3%

20mins 10kmh gradient 5%

5mins easy gradient 2.5% 9kmh.

step ups 5mins felt my hammy on these

cycled to swim pool (public one urgghhhhh)   0.8 miles.

Swimming 100lengths tempo pace.

2mins rest

2 lengths hard 41secs

2lengths easy

2 lengths hard 42 secs

2 lengths easy

then upto 180 lengths in total tempo.

 Cycled home 1.5 miles 

 total without stops just for exercise 2hours 45 mins....... and I dont feel tooooo tired.....

Really enjoyed this today it was nice to do so much and not worry about getting back etc. hubby was working late and Dylan my son was at his friends.

No stories really, saw lots of people I knew everywere I went in the gym I saw about 10 people I knew bizzar, then at the pool I saw a friend I havent seen in ages which was nice, I had a quick chat and said we should go for a coffee sometime.  Although earlier before my long exercise regime I went for a coffee with a friend yes it was Neros (chrisM) and I enjoyed it, although it was really noisy there today and saw some friends there too which was really nice :-)

swimming I ended up cutting short of the 200 lengths I wanted to do as I got really fed up they had swimming lessons on and no swim lane, all the kids just kept getting in my way and when youve done an 1hr 20mins, and your tired of going round people welll I just got fed up of it, If I could carry on up and down no people to go round I would have been ok, Im sure I did more than 180 lengths due to the added going round peopel LOL  

Ran 4miles sand dunes ups and downs, then some road making a total of 6.5 miles  it was so windy bit of rain, and warm.  averaging 8 min miling over sand dunes maybe somewhat slower going up although faster going down.  then 7.0/7.30 pace on the road which I was very happy with.

I felt great, had a massive smile on my face, I was running and singing to keep it hard on my lungs, and of course I am a terrible singer so I stopped singing if I saw anyone close enough to hear my out of tune voice LOL

I tried to sing and count bunnies which wasnt too hard as there wasnt many out today :) 5 in total.

 And now for the ice bath brrrrrrrr................

 Oh and as for the question yesterday I have decided no to jogging around a race My coach is dead set against it, knowing I just wont do as my told in races as it is LOL :)