Triathlons My New LOVE

Lancaster 5k

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Location:

LIVERPOOL,UK

Member Since:

Sep 27, 2008

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Triathlons are my New sport and I LOVE IT  

 

Recent last few years  as I havent done much since I was 16/17yrs, on and off injuries, going out with Friends started. Operations on injuries- compartment syndrome front of the shin had small operation to release the pressure on the fascia.

Oct 2007.  Did the great north run.  ( I was in the elite ladies race, against Kara Goucher and Paula Radcliffe, Im sure u Americans will recall that race).

 I was just in on my previous times from the Bath Half Marathon. I ran it as best as I could off my training & circumstances...

 

Decided to do my 1st Marathon with London looming in the following April I was in the ladies Elite race again.  So the training was on.  I realise now I didnt give my body enough time to recover as it did break down in the last 5 weeks of my training. Injury bound, with calf and hamstring problems I raced! 

London Marathon, April 08 (Injury calf issues) 1st marathon  3hrs.12mins .30 secs

Dublin Marathon  Oct 08  3hrs.01mins.13  undulating and 1 toilet stuck/stop (LOL)

Bath Half 2007    1.26.35 hrs

Wilmslow half marathon english champs    1.25.39

18th lady  (With piriformis injury ).

Liverpool 10k 2008 Oct 37.42mins midst marathon training 

Wirral 5k 2009 17.41mins off the back off marathon week 

Track 3000ms 10.45mins  hmmm I ran this to get points for my club so I just did tactical and ran on 1st lady shoulder and sprinted at the end !

 

 

As a youngster

County Champion for Xcountry and

High Jump

and 1500ms track.

pbs aged 13 yrs old

800ms 2mins 16secs

1500ms 4mins 48 secs

high jump 1metre 53  (cant do this now) and I never trained for it as a kid, just competed alot for points for my club, usually spend 2 hours highjumping, and skip off to do an 800 or 1500ms race then go back to high jump, Wish I took the running more seriously!

 

Run on more than several occasions for my County against Ireland county of Dublin.

Top 50 finnisher at 14yrs of age in english nationals Xcountry.


Short-Term Running Goals:

Complete my 1st Triathlon    1st lady   Brinscall  ok this was a triathlon with no timed transition i treated it as a training race to see if I like triathlons and I love them.

Complete off road triathlon  2nd lady.. 12 secs behind my age group world champion.  Tameside triathlon

Complete outdoor water race 1 mile   Salford Great north swim . 29 mins yay

Complete Olympic distance triathlon

Races for 2010  Future races.

Winter Duathlon Series Race 1 - December 12th 2010  Won  overall time 1hr 8 mins 43 secs

winter duathlon series race 2

2011  1st Lady overall time  1hr 09mins 04 secs.

Windy very windy

3rd race Duathlon winter series Feb 20th 2011

 Races for 2011

ITU Duathlon 2011 qualifier                                                               Dambuster Duathlon, East Midlands – 19th March 2011  

Qualifiers ITU Sprint Triathlon 2011 & ETU Sprint Triathlon 2012       Speedy Beaver, East midlands – 29th May 2011

Itu Standard triathlon 2011 qualifier                      Shropshire Triathlon   West Midlands 5th June 2011

ITU Standard Triathlon 2011 & ETU Standard Triathlon 2012             Dambuster Triathlon, East Midlands – 18th June 2011

London Triathlon Hyde Park ITU World Championship series race       6th AUGUST 2011  (practice format hopefully for Beijing)

 

Need to Qualify for GB Team  Beijing World Championships which is on

September 10/11th 2011



 

new pb for 5k 17.41 minsnext running goal for 5k is sub 17.30 mins Summer Track season and road 10k's & 5k's  

Lots of goals, lots of hard work and no play! ;-)

Long-Term Running Goals:


   

training pbs



swim

3750 1hr6mins 

2500 41.37 mins 29th May 2011 

1600ms 27.45

1500ms 24.00  8th April 2011 NEW PB 

500ms 7mins 38 

Cycle

42 miles 2hr 15

25 miles 1hr 15min 00s 

25miles 1hr 9mins 5secs with a decent wind! 11.6.12 

26.25 miles 1hr 12mins boooom :) 

20miles 59.30 mins 

12miles 36 mins 

10 miles 27:44mins new pb after a pb swim 8/4/11

10 miles straight out 26mins 35secs new pb 27/9/11

10 miles on turbo 25mins 35secs 

 Run 9 mile route h/town 1hr 2mins 43secs

5.23 mile route home fishermans coast bypass 

37.04 mins.

 


 

Personal:

 

 


Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Zoom Pegasus Lifetime Miles: 450.31
Nike Vomeros 3 Pink Swoosh Lifetime Miles: 411.30
Nike Vomeros 3 Green/Yellow Swoosh Lifetime Miles: 396.57
Nike Vomeros 4 White Blue Lifetime Miles: 513.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.402.5018.5018.20255.60
Nike Vomeros 4 White Blue Miles: 83.80Nike Vomeros 3 Green/Yellow Swoosh Miles: 105.00
Night Sleep Time: 140.10Nap Time: 11.70Total Sleep Time: 151.80Weight: 139.00Calories: 1890.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

thunder storms for hours, ahhhh kept me awake, and im am absolutely you got it not naked nor nakered but KNACKERED   LOL 

 

15 mins xtrainer level 6

ran outside, in the heat about 10am, oh dear it was so humid I struggled really struggled to breathe nasty nasty nasty weather.Update;  27 C = 80F     81% humidity phhhhhht! 

 

 

7.3 miles slower than 8 min pace ahhhh, I ran in the sea for 3 miles to try and keep myself cool but it slows you down even more, great leg strengthener ran through woodlands trails hills sand, 1 or 3 sanddunes, and im tired today, just wanted to sleep on the side of a sanddune, :-)  this 7.3 miles was harder than my long run on Sunday! OM* I even walked on some of it not much, but it was real hard for me...not sure if it was motivation which I did struggle with or just shear HELL ....

 

HOme for food ice bath nap and its shopping then run later tonight as its much too hot 90s with humidity over 85%,,,   so the thunder storm made the weather worse :-(

Food Tick

Ice bath Nice tick

Nap loving it over an hour tick

shopping urrghhh tick

 

I went home, made tea, we didnt have to go to footy tonight as My son Dylan fell off his bike on the way to school and bashed his knee pretty bad, so I got to have another nap 1hr 10 mins and ready for my run  

Evening run tick  

Okay 6.90  Odd numbers today, but thats ok because they add up to a .3 and I like no 3's so I can cope with that.....

Pretty good, it had cooled down somewhat still slightly humid but not as bad as this morning, my legs still bit achey after yesterdays tempo run.... did the run in average pace 7.45 min miles, not bad for an easy run  

 

 

Happy bunny none the less :-)))

Nike Vomeros 4 White Blue Miles: 14.30
Night Sleep Time: 6.00Nap Time: 2.10Total Sleep Time: 8.10Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

15 mins xtrainer level 6, ahhh warm air blowing in the gym, I know that because I did my step ups in the studio and thats lovely and air con cold 

step ups 5 mins left leg leading (as its weak) then 5 mins both legs alternating.

3miles outside cooler than the gym ??  but still 25C and lung bursting humidity 68% this morning...

5 mins xtrainer level 3. 

 afternoon

 

 

20 mins xtrainer level 6  Air con on proper Yeha!

treadmill 1% gradient 5miles 1st 2miles 8 min pace, last 3 at 7min pace easy run done.

 

Its too hot outside and too muggy humid horrible  but Ive done my run today both of them and session tomorrow MILE REPS.

 

Its my day off too, so I get lie in and go the gym at 9am rather than 6.30am... hoping for nice cool weather so I can get these reps done in the afternoon, might have to leave it till the evening :-)

Nike Vomeros 3 Green/Yellow Swoosh Miles: 5.00Nike Vomeros 4 White Blue Miles: 3.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.004.0011.00

1 mile warm up, as I was rareing to go and already warmed up running round the house doing house work LOL

 

mile reps. Weather Pouring with rain when I started out strong breeze on the 1st one head on.

1 6.00 min exactly  strong breeze with heavy rain 

4.30 mins recovery jog recovery 0.25 miles

2   5.50 mins ok no rain but humid

4.30 mins recovery 

3 5.42 mins  ok no rain getting warm 

4.30 mins recovery jog recovery 0.25 miles 

4 5.50 mins  ok no rain feeling the heat 

4 mins recovery

then 5.5 miles warm down  started out at 8.30 pace, ended up for last 3 miles at 7.30ish pace. rain started slightly on the last 2 miles.

11 miles in total.  

 

Thats 80 miles this week, with I dont know how many hours on the xtrainer  rest day tomorrow!  :-)  Happy Days.

Nike Vomeros 3 Green/Yellow Swoosh Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.30Total Sleep Time: 8.30Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

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  

 

 

Nike Vomeros 4 White Blue Miles: 18.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 1890.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

 

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.

 

 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.007.000.0017.00

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 :-) 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 13.00Nike Vomeros 4 White Blue Miles: 4.00
Night Sleep Time: 8.30Nap Time: 0.00Total Sleep Time: 8.30Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.002.000.0017.00

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. :-) 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 9.00Nike Vomeros 4 White Blue Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

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

 

 

Nike Vomeros 4 White Blue Miles: 5.60
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 139.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.004.0013.00

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

Nike Vomeros 3 Green/Yellow Swoosh Miles: 13.00
Night Sleep Time: 6.50Nap Time: 1.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.400.000.000.000.40

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 :-) 

Nike Vomeros 4 White Blue Miles: 0.40
Night Sleep Time: 6.00Nap Time: 4.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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 

 

 

Nike Vomeros 4 White Blue Miles: 20.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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) :) 

Nike Vomeros 4 White Blue Miles: 10.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.009.000.0020.00

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!

 

:-) 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 20.00
Night Sleep Time: 5.00Nap Time: 1.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.500.501.0017.50

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. 



Nike Vomeros 3 Green/Yellow Swoosh Miles: 9.00
Night Sleep Time: 8.50Nap Time: 0.30Total Sleep Time: 8.80Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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

 

 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 8.50
Night Sleep Time: 8.30Nap Time: 0.00Total Sleep Time: 8.30Weight: 0.00Calories: 0.00
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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......

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
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5.500.000.004.009.50

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 :)

Nike Vomeros 3 Green/Yellow Swoosh Miles: 9.50
Night Sleep Time: 10.00Nap Time: 1.00Total Sleep Time: 11.00Weight: 0.00Calories: 0.00
Comments(9)
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4.000.000.000.004.00

We went out for the day

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Did long run today, fully fuelled I might add, with gels and water...

 

did a different route very very windy day today, and very warm. 

20 miles, average pace 7.51mins, with two huge hills, I ran out 10 miles then ran back same the route.     2098 cals used.   I will have to download the route later and see what the elevations are.

 

great new run, really enjoyed it, had 2 gels on the way round, which is good, and similar time to my last weeks flat route so even better.....  2hrs 46mins. 

 

Happy days, now a really easy week :) 

 

Hey I did my usual 20 miler route, cycling yes CYCLING so I have covered 40 miles today on my little legs :)  we cycled faster that I would have run it, and My son did it too so WELL DONE DYLAN.   :-))))) 

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Comments(13)
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not much to say an easy recovery day, I worked late...

 

done 10 mile bike ride 

 

Wasnt a nice day for weather wise, windy raining and then the sun came out later on in the evening!

Had physio which was painful to say the least after a 90 mile week with good quality session's and a long run only yesterday with a long bike ride too, so I am really tired today, like really tired, like knackered, shattered yawn yawn, I am officially Mrs Sleepy today!


Night Sleep Time: 9.50Nap Time: 0.50Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
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Wowsers I had a bad sleep but long sleep how this happens I dont know, I work up feeling hung over with out the alcohol!   urgghhh migraine attack I am thinking....... Wasnt sure though so drank lots, I am not dehydrated didnt have a coffee first thing so thought I will get a good strong coffee this didnt do anything hhhhhmmmmmm  ate more food maybe I was just hungry NOPE!

 

So I have drunk lots of water fed myself, and still feeling horrible, went back to bed at 10am, Oh dear this aint good, took some cuprofen over the counter painkiller/anti-inflamms this  didnt work either woke up 1.5 hrs later still feeling groggy, so I thought Not going to waste the whole day and off I went out for a jaunt on my motorbike, oh I think it was adrenaline withdrawel symptoms from not training hard,

 

Is there such a thing???? hahaha ok I am tired still, but this happens on easy weeks for me, I hate it my mind goes round like crazy I am more hungry and feel awful I should have done a small run with strides today and didnt not sure why but I dont feel like it today, dont feel like much, do I sound miserable or what, urgghhhh!!!!!!   I need cheering up I really do :(

 

Ok I needed to clear my head, it was working well overtime, I mean really working overtime, so I knew id I went for a run Id be chomping at the bit, so  I went on a bike ride with Paul, and left Dylan behind at my mums, oh no I was chomping at the bit I really was, did 10 miles, and I was pushing the pace so much, I was told off LOL so I ended up going behind Paul and he did the pace, ouch that hurt my competitive streak but I needed reeling in LOL

 

10.5 miles bike ride...... feel bit better now sort of :-} 

 

Night Sleep Time: 9.50Nap Time: 1.50Total Sleep Time: 11.00Weight: 0.00Calories: 0.00
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I slept and slept well, Nitol assisted though! 

 3 easy miles really easy 8 mins pace is real slow when you havnt done much at all and I was bouncing down the road like tigger, hahaha.

Feel much better today, I really could do with a good hard run though, this is driving me insane LOL

 

Physio again today just make sure the legs are well oiled and in working order :)

 

I might get away with some strides today. 

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00Calories: 0.00
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Race: Lancaster 5k (3.2 Miles) 00:18:58, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.203.20

Sorry this has taken so long to type up, but had a hectic day yesterday, had a friends 40h bbq, then race then a wedding in the night.....

 

Okay, I got there in plenty of time, bit tired after a long day, it was warm and humidity was high......  I didnt know anyone there which is unusual for me, so didnt know who to run with? the race started on a track, 400ms,then out through a small funnel, it was a very fast start very fast in deed and I went along with it, not realising how fast I was running till I hit the road 5 min pace, just before 1 mile I realised I was steaming along with another women and thought I need to slow the pace allot, I think I slowed too much about 6 min pace, I was actually struggling, 1st mile was 5.35 mins way too fast I was aiming for 5.45 and really it was last quarter I probably lost the 35 secs, so really I was running at 5 min pace for much too long.

I died from here on which was a horrible feeling, I felt heavy my shoulders dropped legs heavy arms hurting on 1 mile is not good, I just tried to hang on in and on mile 2 you have to do a small uturn on a small pathway, which was awfull with lots of people going either way, and You virtually stop to turn round, well of course I was real tired and it took me ages to get going again.  

mile 2 6.15min oh dear and the last one was awful it was marathon pace 6.45 mins, and I felt proper sick at the end, I was not impressed, the lady I ran with at the start did an awesome 15.38 mins ouch no wonder I died.

 My slowest and crumiest 5k ever yes ever 18mins 58 secs, that is bad! and I am not impressed at all as it was all my own fault for going out so fast! 

 

5k race Lancaster uk  not a very impressive course afraid I wont be doing this one again!

 

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ran 6 miles, off road, beach sand dunes woodlands, with a back pack on, it was med size and a bit heavy! ran the longest way to the gym.

1 full hour on the xtrainer, level 6 and 7 near the end.

3.4 miles with backpack home shorter route this time.

 

 

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swimming today, 50 lengths  last one under water after a 5 min break, then all out for two more lengths finnish.

 Decided day off, spring clean, well I did spring clean in after xmas then in spring, so third spring clean this year, soon I wont have anything left in my house, another load to the recycle and tip :) 

run later on.  Still feeling a bit tired, not sure if  its just laziness (me lazy cant believe it myself but I think it is just laziness).

Need to get back motivated.

 

 

 

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Well didnt make it the gym this morning, alarm went off, I knocked it and there you go nothing more to say LOL

 

Gym 20 mins xtrainer level 6

3miles running turned into 5.5 miles running and it was a case of omgoodness I had to hold back, I was flying along so big grins I may have my Mojo back :)

cool down xtrainer level 3 (such a good girl I normally hit it out at level 6 he he)

Okay and its TRACK tonight, 1st time I will be doing a proper track session with the club in over oooooooohhhh many years toooooo many, last time I did track with others was when I was 15 yrs old. and last time I raced on the track was when I was pregnant in Aug 2007! so this is going to be fun fun fun, no stress no worries Im just gonna av some fun :)

0.5 mile warm up

8 x 400ms splits 76,74,73,74,74,75,78,74secs each rep with 2.30 mins recovery.

0.5 mile warm down

felt great till last rep as i stopped my hamstring ache, no screamed at me. so its off for a deep ice bath!

 


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zilch miles, oh dear, I have done something and wont be running for a few days, no physio as shes on holiday for another 10 days!  ahhhhh 

Ive booked in to a sports specialist physio but they cant fit me in till wednesday, ahhhh again.. so in my utter not thinking and being side tracked in everything I am doing,  I dropped a plate it smashed and landed on my hand I sliced my finger bad, well its steri stiched up right hand an all, so thats the swimming out the window for fitness ahhhhh 

 

oh so not having a good day today! 3 ice baths and heat, vibration plate for massage and lots of stretching has made me tired at least I might sleep.... prescribed painkillers for the finger and I should be able to sleep.  Well this has taken me a while to type LOL gotta laugh at summit cos If I dont smile I might become a moody person :-)

 

I think its something to do with my previous injury piriformis the pain in the butt syndrome, but lets see what the physio says? 

Now alls I need is swine flu or summit dont they say it comes in 3s!   So no race, the club arent too happy either apparently loads of people have pulled out too!

 

Well for one thing my son went to Liverpool football club goal keeper training at their academy, its a paid for course, on a first come first booked in basis, but he did great and got a prize for best in his group like an award sort of thing, the coaches said they thought he was good :-) hes done so well with his fitness recently cycling with me and stuff so I was made up he's been rewarded in a way to prove that fitness does pay.

 

I may not be running but I will keep update of how I do, I am considering pulling out of Berlin as it is only 7 weeks away.... 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.402.5018.5018.20255.60
Nike Vomeros 4 White Blue Miles: 83.80Nike Vomeros 3 Green/Yellow Swoosh Miles: 105.00
Night Sleep Time: 140.10Nap Time: 11.70Total Sleep Time: 151.80Weight: 139.00Calories: 1890.00
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