Not done 6 yet, but my legs feel okay after yesterday my achilles hurt more than my hip so thats good news in allot of ways :)

UPDATE;  did 6 miles, 3 at least were marathon pace or near enough id say more 7min pace, the weather was WET WINDY and abit WILD so I think I did well in the weather to hit 7 min pace, and its at first few miles a hilly route, but I was just warming up then.

I am looking at changing my training a bit this time, instead of taking 6 weeks just doing mileage and lots of it and no sessions, before I start my marathon training which will be along stint if I get in.

I usually do lots of base miles get up to 70 mpw for 2 months or so, then go into sessions drop the mileage then build it back up, although last time I got up to 90 miles in the marathon training but not the base miles.

Now I am asking for advice, I do go on my coaches instructions but only in the marathon training really, as soon as I can he wants me not to do the base weeks but do sessions too and some races which I am up for. but they wont be pbs more like fitness tests really.

so any thoughts should I go for high mileage with maybe 1 or 2 sessions or go 50mpw with high quality big  sessions to build me up for the marathon training OR  I could do a plan which is maybe 24 weeks long and build up through the 24 weeks more with more recovery training like swimming etc ?   so a 8 month programme???

1. Sept
2. Oct
3. Nov
4. Dec start of marathon training 16weeks out
5. Jan 2010
6. Feb
7. March
8. April London Marathon

My main goal is to go sub 3hrs London and maybe get some 10k pbs, not gonna do 5ks this time or Track. but I may do some xcountry races.

3miles jog and a 100 length swim...... all went ok. 

Note to self, happy today be happy....... Child back at school, im working normal hours and have the afternoon to run and gym it so be happy :)

 Ok lost 3lbs so far.

Gym

xtrainer. 5 mins level 6 warm up then intervals

2 min intervals, with 1 mins easy h/r averaged around 145/150 for the hard intervals. and dropped to 125/130 on the recovery.

hard level 10 easy level 4  did this for 5 lots of intervals. 20 mins in total

Treadmill (sweatmill)........... yes I am running did 3 miles of intervals. 30 mins running time.

3 mins 8min pace h/r at 120bpm

2 min intervals now I cant run fast so to get the effect I did inclines.

2min interval 6.6mph at 6% incline  h/r averaged 155bpm on hard levels. and dropping to 135/140 on recovery.

2 mins easy jogging 5.6mph at 2.5 % incline.   I did 5 lots of these intervals then did

to 30mins to finnish on a round figure at 8 min pace.

Then straight onto the xtrainer for more intervals, by this time I am a proper level 15 sweaty betty LOL

Xtrainer

30 mins in total. straight into it off the treadmill...

3 mins level 6

1 min intervals with 1 min easy   easy level is at level 5 h/r approx 140 on this level.

Hard level is Level 9 and the h/r went up to 160bpm

I did 10 lots of these making 20 mins of 1 min hard 1 min slow.

The last interval I hit level 12 and my h/r hit 170bpm.

Warmed down to make 30 mins at level 5. h/r dropped to 140 on recovery minutes.

So a big session today. I did 1hr 30 mins of hard training and really felt it, not as hard as running intervals as I didnt feel sick but the legs and arms felt the burn....... Happy days.

 UPDATE

Swimming. I went swimming at 7pm at night LOL why I dont know I just felt like it. I did 50 lengths in 22 mins then did another 40 in 23 mins as I took it a bit easier.  Then did my usual hard 2 lengths and then stop recover. to complete 100 lenths.

DANG I cant get two lengths under 40 secs, ahhhhh. well I had done 90 lengths !  

Did xtrainer at the gym warm up 10 mins level 6

went out did 6 miles, took me 48 mins, although allot of the miles were off road, sand dunes, wooded hills, etc, then last 1.5 miles on road. I did pick the pace up on the last 2.5 miles, making marathon pace again 7 min miling.

didnt warm down on the xtrainer I ran out of time had to pick Dylan up from school :(

but a warm bath and some stretching after will sort that out. :) 

And weight wise, wow just 3 to go :-) 

I ran with my old friend Michelle today, we were best running friends as kids, teenagers and the rest, I dont see her often although we only live 6 miles apart, Im in Formby shes in Thornton, I think its less than 6 miles anyway, we got to do a long 11 miles through the pinewoods, hills, sanddunes etc, all off road, very windy but warmish.

shes a 1.40hr half marathon, but as Im not too fit and still niggley, it was good to run with her, actually she pushed me at the end, as this is the longest ive run yet.  She also runs in the OMM mountain marathon races which is navigation too as well as fell running up small mountains for 2 days, so shes strong and fit for off road running.  It was great to see her we talked all the way around and discussed everything under the sun :-)