went out easy see how I feel planning on an easy run just get the miles in... I settled at a 7.20 pace for the 1st two miles and eased to 7min pace I felt good but kept in the back of my mind that Im still coming back from injury and should really just hold back.

we ran to my husbands friends farm in Ince blundell to pay them for turf supplied last week for a landscape job Paul had done in his business. stopped for 5mins and looked at their piglets so cute but somewhat smelly but definitely the ahhhhhhh how cute factor  :)

ok I stretched and returned the same way except cut into Formby and ran through the main roads for the last push.... easy run me nahhhhhhh

so It was windy on the way back but I stuck it out 6.45-7.00 min pace and hit one 6.30 mile at the end  overall a 6.57 average so thats not bad at all.

I am going to keep up the strength work its working for definite and the xtrainer reps Im keeping them going and taking them to puke levels as they dont thrash my legs  like running does.

HAPPY DAYS I am proper over the moon that I am back and I am in pretty darn good fitness I was really impressed with my mile reps last week too but this impressed me more as I didnt feel it was way too hard at all, the last mile gave a good lung workout though

:-O

My quote of the day 

“Pain is temporary but quitting last forever” (Lance Armstrong) “You have a choice. You can throw in the towel or you can use it to wipe the sweat of your face” (Gatorade ad)

blisters, sweat, no toenails, ice baths, pain, aches, sleepless nights from painful legs,

hours of training, stretching, painful massage, puke sessions, chaffing in all places ***, blisters, and more blisters, feeling empty, tired, bonking, eating boring food,  this is the diary of a runner and it sounds awful but I  Love It :) x 

Bank Holiday Monday so I promised no gym no run.

But I did do the push pull sit ups challenge training

push ups

20,16,20,17, 23  No these felt easier I have either made a break through or its the fact I havent done 1.5hrs of cardio before them :O  total 99 arggh I should have done 24 but I didnt know it added up odd like that lol 

pull ups

3,3, 1 gave up lol  these kill me I dont know if its the bar Im using or not as it really hurts my skinny wrists :( total 7 

sit ups

30,30,30,30, 50  total 170 

Well I feel like michelin man today so I was glad I did the the challenge training, couldnt run anyway as it is a non run day as I ran Sunday and my legs were sore good sore though

:)

xtrainer   puke session

6 min intervals hard level 9 speed 145/150

2 mins rest recovery either going at level 4 or below

last few weeks I have struggled but completed all 6

this week it was a do or die go for 7 and kill myself to the max and I should puke on the way. LOL

Heart rate for the last 5 of the 7 

174, 180,183,186,191

Now I broke the h/r rule book here I am not gonna admit my age  but  my max h/r shouldnt be this high really, now My coach said he knows I have a great pulse etc and thinks I am a exception to the rule book and should be able to reach 190bpm and hey I did.....  The puke did rise but I was okay now next time I may have to run to the toilets lol.

1full hour of reps and rests

10 mins warm down.

core work

swiss ball

bridge plank etc.

this was about 30 mins of core work.

I am off out on a run in a little while :) do 4-5 miles very easy  

Did 5 miles in 40 mins.  now as all the facebook people know I ran to my sons training session to watch him... sat in the foyer of the two halls. and the other hall had Weight watchers on...... hmmmm I sat down in my running stuff cycling shorts long sleeve top... and some woman sat next to me and said " are you here for Weight Watchers"""

pause

my reply " NO! I am waiting for my son to finnish training"

large pause she looked at me jumped up went down the hall saying "Oh Sh**"

I pause look around and burst out laughing, the other parents looked at me weird I said nothing ha ha ha

omg Weight watchers WT* 

Afternoon......

Not in a workout mood... didnt want to workout didnt want to do much urghhh!

I forced myself to the gym ( yes me I forced myself, even sat in the car for 10mins contemplating whether to bother or not or to just sit in the car and go to sleep, I was tired very tired and proper issed fed up off urghh)....

So I had told Kim (marathon Dreamer) on FB everyone has days like this just go see what you can do sometimes it turns around and is great other times you quit after 30 mins but you got something done :-O    I was thinking this and thought come on you lazy weight watcher get your bumm out and in the gym.....

so xtrainer I lasted 15 mins level 6 was bored urghhh

so I did my sit and press ups training

press ups reps then straight into the sit ups no rest then 60 secs rest which was kneeling on the swiss ball for this rest ha rest my rear end rest lol so thats 5 x 1 min kneeling on swiss ball.

press ups  ( I was in a bad mood so I was good at these today give it *ell)

18,18,20,20,25   Oh My Word 25 is the best yet I will ache tomorrow or Fri if its DOMS

101 in total of press ups woohoooo. 

Sit ups

30,30,30,30,40, 40 did an extra excruciating 40 to make upto 200 in total  most yet to date.

Core work.

I did 30mins at least after the sit ups press ups

swiss ball med ball plank 2 x 1 min

swiss ball kneel with medium med ball russian twist Im getting good at this

Swiss ball  med ball plank tried the tuck under were you roll the swiss ball under with your feet while balancing your hands on the med ball this blooming hard did 

2 sets of 5 and collapsed LOL

did the swiss ball side core thingies 2 sets of 25 

bridge swiss ball one legged and two legged numerous amounts although did more on the weaker left leg, and did the pelvis ones so it was repeats rather than just holding.

10 mins boxer skipping but doing 2 hops each leg swop this is great for feet reaction speed and strengthening your ankles etc.... I always do these when training for track!

25 mins on the xtrainer progressive starting at level 5 going upto level 9 sweat rating

(Shower) LOL

Im doing doubles so its gym in the afternoon inc cardio

and a run of an evening should be an easy run today but I didnt have much time and wanted to get 6 miles in :-O

my son was at football trials for his own team tonight, I wanted to watch the end of it so it was 40 mins I had to run to see the last 30-40 mins.

6 miles windy conditions or breezy in 42 mins I pushed the paced but not too much I think I did 2 miles around 8 min pace then picked the pace up to 7 mins and through some 6.30 mins in to make it quicker to be back in time.

I was pleased as I was on my own and my pb for 10k is 37mins so not bad eh !

 The problem with doubles is two showers a day two sets of training clothes, more washing rotating trainers and just the skin problem of washing so much LOL so its oil up now too gotta have not dry flaky skin LOL  

Rest cba too much to sort out too little time no time to train urghhhhh! well ended up out on the motorbike so its a rest day :(

9 @ 6.45min pace

1hr 34 secs, windy too :) 

11 mins xtrainer warm up level 5 

felt like a hard work out, I know I did a hard run yesterday one of my fastest 9 miles ever in training but I was up for blasting some cobwebs hoping my legs keep up with my lungs and heart for once please ........

1 min intervals  with 1 min recovery running

started out at

1min at 2.5% incline 12kmh   + pace is 7.30 pace recovery

1 min at 2.5% incline 16kmh = pace is 5.45 pace 

repeat to 20 mins meaning 10 x 1 min intervals at 5.45 pace with 7.30 pace recoveries over 1 min

so 10 mins at 5.45 pace =  1.7 miles

10 mins at 7.30 pace = 1.3

then 3 min rest

5 x 1 min intervals @ 3% incline @ 16kph = 5.40 pace  with 1 min recoveries of 7.30 pace

5 mins at 5.40 pace =0.9

5 mins at 7.30 pace =0.66

6 mins at 5.50 pace = 1.1 

10 mins boxing skipping  YAWN ! 

4 mins  xtrainer level 6

core work

swiss ball

swiss ball plank with med ball  tucks 2 sets of 10  like this swiss ball med ball plank  but with the added structure of the tuck under crunch which is like this knee tuck 

press up challenge ( my arms were pumped from the speed intervals ) 

15, 20, 15, 20,20 ouch not as good as last Friday but hey I did them fresh !

Ruff yeah thats how I feel today LOL

xtrainer puke session urgghhh I got through it with some pain oh the pain

4 min level 5

1/   6 mins level 9  h/r 160

2 mins recovery level 5

2/   6 mins level 9 h/r 163

2 mins recovery level 5

3/   6 mins level 9 h/r 165

2 mins recover

4/   6 mins level 9 170

2 mins recover

 5/ 6 mins level 9 h/r 172

2 mins recovery

6/   6 mins level 10 for 2 mins then level 9 for last 4 h/r hit 180

that was it for me I was goosed knackered shattered done in :)  puke but didnt actually puke.

stetched out

core work did that swiss ball again

plank with med and swiss ball same as yesterday but I threw in

2 x 1 mins straight plank  (woo wooobbbblly )

2 sets of 5 reps of the tuck under plank omg this is hard my arms and chest etc are sore from those press ups yesterday ha ha ha

swiss ball balance with dumbbells did side lateral raises and the bicep curls alternating to throw in instability with the swiss ball.

Swiss ball balance with the russian twist with a med ball oh this was hard today.

bridge one legged lots of different reps had to run home then cut workout short sort out the internet..... eat and get a nap hit the pillow and I did but woke up feeling worse

DOMS    delayed onset muscle soreness to say the least and my legs are so heavy urghhh must be that speed work yesterday IM thrashed and in need of so much sleep   :-O 

10 min xtrainer warm up 

ran 5.5 miles

10 min xtrainer warm down

core work

plank with med and swiss ball 5 x 1 min

sit ups

30,30,30,30 100

press ups

20,20,20,20,33       oh yeah baby 33 now those last 5 of 33 were very slow and shakey and hard I shall have achey muscles tomorrow ha ha lol

swiss ball dumbbell curls, lat side lifts.

bridge one legged  numerous

I have had a busy busy day no time to think so thats goooood.........  

30 mins xtrainer level 6

5k on sweatmill at 7min pace

rest stretch 2 mins hip went slighty stiff being cautious

5k on sweatmill at 6.45 pace

5 mins xtrainer

did core work only

lots of med ball abs all sorts of stuff

plank with swiss and med ball 1 mins x 3

bridge one legged numerous times

at least 30 mins on core

80 mins cardio

30 mins core

nearly 2hr workout :)  

9 miles 1hr 7 mins

took it easy and worked up to 7/7.30 pace felt good

Ive had an issue after the sit ups I have done, bit of a tear in themuslce or prob with ligament not sure anyway so it was rest for a few days see how I go

did press ups

20,20,20,20,23

30,30,15 ouch did half sit ups 30

10 mins warm up xtrainer 10 mins warm down

entered the swiss alpine marathon 26.2 miles at altitude on the 31st July 2010 I have 8 weeks for this one lol not gonna race it though its a trail marathon :)

8 Mile walk to ease my calves, in the heat in the sanddunes at mid-day! wot yeah mad englishwoman lol 

approx 84-88 f

Okay so the Swiss marathon which is just for fun...... Mad Englishwoman again running the highest marathon in Europe for fun ha ha ! :-O

I dont wanna pay for weird gizmos and masks and tents to prepare for the altitude as I will be flying the day before the race!    So I have been advised to do HYPOXIC SWIMMING TRAINING

Coaches have favored hypoxic training for so long based on an assumption that you could simulate the effects of training at high altitude by breathing less often while swimming at low altitude. Instead of breathing every 3, 5, or 7 strokes by 50s, try breathing every 5, every 3, every 2 by 25s. Try to remain just as fluid on the last lap of each interval as you are on the first.

Omg so this is the set for twice a week as well as my normal training..... Im not gonna go into full Marathon training Im gonna do 3-4 times a week and the xtrainer with my strength training continuing !     Happy Dayz 

Gym !

xtrainer 6 min interval puke session after an easy week last week I am rareing to go :O

4 mins warm up level 5

6 mins level 9  157bpm H.R

2 mins recovery level 5

6 mins level 9  161bpm

2 mins reco

6 mins level 9 167bpm

2 mins recovery

6 mins level 9  168 bpm

2 mins 

6 mins level 9 170 bpm

2 mins

6 mins level 10 179 bpm

5 mins warm down.....      wow this was a hard session and in the previous weeks my h/r was up more than this.... also I coulnt have done the whole last rep on level 10 it would be maybe 2 mins then the last 4 on level 9.... So I am happy and no puke !

10 mins boxing skipping strengthen those little muscles in the ankles

20 mins of running on the mill. did a progression run starting at 6.30 min pace basically last mile at 6 min pace.  

did 5k in this 20 mins although hang on for a further 30 secs to make it to 5k!

Core work stretch and off to my physio.... whom is very impressed with my strength of the inner core !

and I have more strange exercises to do ha ha LOL   Happy Dayz  

Well all is not too well in Sammyville HUH! I decided to do a 15 mile run test, and my calf cramped up at mile 4 so I went the physio and the pain she put me through..... she kept saying do you want me to stop.... I was like no ! its like a toothache just keep poking ha ha is that sadistic lol..... me no happy bunny today but hey thats life i will gym it tomorrow for sure as I cant run for at least 2 days she said to give it a good rest.....

I was going to do a 7 mile 1300ft fell race this Saturday for training for the swiss marathon but if it isnt right I wont do it as the marathon is more important.... My fitness is there I feel good running at 7min pace but felt too easy at 7.30 pace...

So I went out at 7.30 pace and sang outloud to try get that altitude breathlessness ha ha it worked just hope nobody heard me ROFL!

It was overcast but warm today I was in crop and shorts me thinks the abs are showing alot apparently so I was told " hey you great abs" ha ha nice one.

 Omg I think our cat is pregnant she's a bengal lovely cat and by our other bengal cat Zeon.... they are inseperable and shes getting a tummy on her ha ha kittens how cute ! 

:)))) 

Gym

xtrainer I decided to give the swimming a miss today and incorporate my time doing xtraining and holding breathes ha ha that was so HHHARRRRRD omg omg !

 1hr 30 mins of xtrainer with approx 40 mins of restricted breathing ! ! !   it's hard but the more I do the easier that altitude marathon will be urghhhh! its gonna be a hard race but hey I like hard :)))))

4 mins warm up level 5

stayed at level 5

did 6 mins holding my breathe for 5secs breathing 5 secs  

did 10 mins of holding for 10 secs breathing 10 secs

 went upto level 6 and did 2 mins holding my breathe for 20 secs breathe for 15 secs

then just did normal breathing to 30 mins

2nd session of 30 mins

again did 10 mins of 5secs hold 5 secs breath

5 mins of 10 secs hold 5 secs breathe

5mins of 15 secs hold 10 secs breathe

2 mins of 20 secs hold 10 secs breathe      I was getting up a sweat now

did one hold of 30 secs whilst on level 6 still then I gave up  carried on for the remaining 30 mins of xtraining

did one more session of level 8 30 mins xtrainter and my calf held up.....

core work lots of stuff and variations.

sit ups with med ball did total of 100

Press ups

20,20,20,20, 23

Still not sure if I am doing this fell race or not my calf has improved but I am going to see still :(

ha ha I saw baby squirrrels today I was in a graveyard, sorry its my work and there was a nest that had fallen out of a tree, we got a bucket picked the nest up with gloves so not to leave out smell on it and there were 3 baby squirrels I took them to the local ranger nature reserve, they were made up we rescued them :))

And my son is away this week with his school trip for the whole week urghhh!

Hubby and I went for a walk last night and we saw a baby mouse no it wasnt a vole it was deffo a baby mouse how cute lol.

Allie    prompted this impromptu and necessary wording !

Still so comfort refl ections for my mind

its a song apparently but the description of rhinos in a shop for Allie  made me think of my description  

Irrelevant but training will come later ha ha  

I wanna do 5 miles of pool running

20 metre pool

1 mile is 1.6km or 1600ms  so 80 lengths is 1 mile omg it takes me just under 45 mins to do 100 laps swimming hard crawl lol so running 80 lengths will be one eck of a feat never mind running 400 lengths ha ha bad idea hmmm

"ahhhhhhhhhhhhhhhhh I neeeeeed to run come calf get better " 

I am very happy today even though I cant run my baby comes home tonight he has been away with the school since Monday Morning and I have missed him so much nobody to play football with !   so bored all week huh :O

Cant decide xtrain in smelly sweaty gym or bike in the glorious son ??? 

Didnt do the swim lol

did my puke session on the xtrainer  6 x 6mins hard on xtrainer!

4 mins warm up level 5

6 mins (1mile reps equivalent) level 9 did 4 of these with 2 mins recovery at level 4-5

ramped the last two up to level 10 omg I nearly died ha ha it was darn hard but great I had those endorphins swimming around me ha ha sweeaaat rating 20 out of 10 ha ha lol.... and yes the puke raised its ugly head but I managed to keep it down urghhhH! but I love it when this happens I have pushed to the limit ha ha wooohooooo.

last h/r rep was 191 bpm   oh my I just break all rule books ha ha 

total on xtrainer with 10 mins warm down 1hr!

I did my core work 1st the physio suggested harder exercises and try them 1st time before my work out which I did successfulllllllllllly !  the bridge one legged on the swiss ball with a wobble cushion under my back wow its hard but great! some other core work like lunges with a bosu ball etc.

press ups 20,20,20,23,30  wooohooo best yet LOL

sit ups 50,50,50,50, died!

Cycled to the gym ! Did solid core work for 40 mins solid no rest no messing just solid core ha ha plank on swiss and med ball with alternate one legged raises and the tuck under crunch

Did swiss balancing with a med ball moving it side to side and over my head

then did 10 reps of chucking the ball in the air and catching staying on the swiss Ball.

One legged bridge with a unstable pad under my shoulders and two legged bridge also did it without the unstable thingy felt great!

lots of swiss ball stuff

stretch

Its pouring its raining the dogs and cats bucketing it down with a nice strong breeze to add..... and off I went on the mountain bike which really isnt built for cycling fast on the roads but hey wth  with rucksack cycled a total of 16.5 miles

at an average of 18mph oh yeah it was great loved it but it was hard with the driving rain !

Happy Dayz  

woohoo 1 mile ha ha I walked on the sweat mill 4.5% incline at 3.6mph wowsers anyways

I was using a powerlung which athletes use whilst not doing exercise but I have had this ages and forgot about it till 3 days ago.... I have used for 5 mins each day as additional training but today I walked a mile

4 mins using the powerlung 1 min recovery 1 min on did this for a total of 10 mins of use of the powerlung whilst walking uphill!  with a total of 16 mins LOL

16min mile ha ha anyway it was hard work on my lungs which is greeeaaaat

 and all in my FAT FLOPS :O

Happy Dayz  

7 miles pushed my luck my calf is sore again ! :(