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 :-)

Did 8.5 miles, with 3 miles at least at marathon pace, after  a while I found it hard.

It was windy, and raining, but warm so the rain was refreshing.... I did go out to do about 11, but actually cut it short because at about 3 miles the sky opened and I actually stopped under some cover and thought best not to get too wet and cold as I will probably end up ill, as I am not feeling tooo great this weekend.  Paul cycled with me, and he was great company and did help when I was finding it hard today.

Other from this Ive done lots of stretching and an ice bath which I found mentally tough today.

But I do have to say on my blog I was made up for Jeff on his win in the Pocatello marathon and really felt for Kory but made up he dug deep and finnished...... When I did London I had to dig real deep and you finnish the marathon a different person its a very strange place you find in your mind and I know it sounds corny!    way to go Jeff and Kory :)

cryptic for me maybe but I read this quote today (Ta Allie) 

''once we become convinced that we must achieve a certain outcome, our universe collapses and we see everything through the narrow lens of the predetermined outcome. our awareness diminishes. our ability to invent totally new ways of responding to new challenges is lost. fear of failure increases." peter senge. 

Certainly applying to  me at the moment, Im finding it hard to run, I enjoy it when I run, but then I start feeling unfit running at 7min pace is hard for me at the moment so thats just not good enough for me, and the frustrations of life just are having a bad effect on my health at the moment.  

My hip is slightly sore from my faster run yesterday so its xtrainer and maybe some hill intervals on the sweatmill, I have an app with my physio today too.  Ive gone from seeing her every week to every other week,  ££££ are tight a the moment. :(

I did xtrainer 10 mins warm up level 6.

sweatmill did 10 mins inc 2 reps of 6% incline with 1 min rest....... I finnished on this, I just didnt feel up to it!

I went and did some hammy curls on the machine light to next to nothing weight... 30 reps single leg curls.

Core work;;;;;    http://www.runnersworld.com/video?moreUrl=http://link.brightcove.com/services/link/bcpid1243489102/bclid1497991481/bctid1368763974?src=rss

not sure that link works, but its a monster work out, I did it at the gym, side planks twisting, ouchie........

Then I did crunches from extended back on the swiss ball

v sit ups holding a 8lb weight staying in the sit up and twisting ouchie  this makes ya sweat........   set of 25 x 3

stretching for 10 mins wow me stretching and then physio....

Ok my range of movment has increased but I am compensating some how when I run and causing problems with my left hip, my quad and groin are tight, which I never get, so I got my quad and groin stretched to the max, and amazingly my hammy had more range of movement yaaaay.

So not much running today, my heart wasnt in it, but the core work will pay off, I am gonna do this twice a week, throw some step ups in and base running for the next week.... lets see how I go.  Happy training days :) 

My legs are still a bit sore today but just tight sore.

5 mins xtrainer level 6 warm up stretch.

5 mins treadmill jogging then did some drills on the treadmill every third step it was a high leg lift.

intervals;

 2mins 13kmh @ 5.5% gradient. which is between 6.20/6.30 pace on flat  h/r 160/170 

1min rest and I did 5 reps.  then 4 mins rest  recovery I got my h.r down to 120bpm within 1min 20secs which is good for me :)

I then did 1 min intervals only 3 of, varying the gradient and speed. a bit like fartlek.

then 1.5 km's at 14kmh 2% gradient = 6.41 min mile pace which is faster than marathon pace.  I finnished with a 5 min jog. totalling up to 5 miles.  

stretches and some core work.

Not as big a workout as yesterday I did just the side plank with a twist, v sit-ups with 8lb weight side to side, plank with leg raised. and stretched again. 

Didnt weight myself today, as I know Ive either put weight on or stayed the same had good ole british chippy chips last night, (comfort eating I thinks).... 

Late thoughts I am really surprised at how long Ive been out of it with my running I was told 12-15 days off running and then a week base training and back to it........ but then I am surprised at how quickly Ive improved from last week to this week with the hill intervals..... the body never ceases to amaze me on its capabilities

I love runner quotes

- Lance Armstrong

- Bill Bowerman

My plan to get me back to fitness.

• Mon 1hr easy run swim 100 lengths core work step ups 
• Tues hill intervals and marathon pace tempo run easy run in the night with paul cycle
• Wed 1 hr off road easy run core work  step ups.  cycle ride in the night with Paul
• Thurs tempo run h/mara pace 6.30 start at 20 mins moving upto 45 200 length swim
• Frid long off road run with shell my friend
• Sat 100 lengths swim no run 
• Sun long or a med run with paul and dylan cycling.

ok this is short, but I will update later I think I did 6.5 the watch died half way round.

10 mins hard on xtrainer level 8.  step ups 5 mins.   hanging leg raises 20 x 3  I did 5mins of boxing skipping.... I used to do these allot. but tired out after 5 mins... 

100 laps swimming....

 UPdate. not 6 miles, it was 8.1miles.....mapped my run :)

nice day cool breeze sunny and very warm.......... nice day..... sunny days  

Nought nothing at all just a rest day......... did venture for a coffee with my Jen.... then went out on my Motorbike he he he I was very naughty so I wont telllllll but Im still buzzing now but tired :-)

early run, as the weather has gone unusually warm for this time of year..... Indian Summer eh! very nice.....

a small cool breeze very sunny and v warm.

10 miles a longer run for me.   My legs feel stiff today even though I havent run for 2 days, my achilles on both legs are sore.  I had to warm my legs up on the vibrogym which works well.

I went out v slow and easy. off road some rolling hills on a woodland path. dylan and Paul Cycled.  I ran on empty as it was a longer run for me but not real long and I wanted to get back to getting my body used to running on empty every other week on the longer runs.

8min mile pace average.... 1hr 19 mins. I felt good at times but if I had to stop to cross a road my legs stiffened up really quick....

stretched then ice bath.   Glad I can run though :-)

Wow my legs were sore last night. not my hammy as much but my calves were real sore.... I woke up about 5 times with them acheing.....????  does this happen to anyone else as I have only had this before when Ive weight trained or done a huge session.

Its cooler today more like autumn weather but still.... Im going to xtrain and do a short easy run.  then its to see my physio.  I had a real good weekend, although this morning I feel absolutely knackered, with the broken sleep and last week took it out of me. as I have gone back to work for the 5 days again, but I havent slowed down on the training time I am still training for the same amount of time really as I was for the marathon albeit not running.  

I have stopped the early morning's to try cope better although I am still tired yawn!

Oh and yeah I did end up telling the hubby about my motorbike antics and discussed how I accidently full wheelied down the road... we talked through how it happened etc, and I understand it better now, he was glad I didnt panic and yank on the break or summit as apparently the bike would have flipped ouch that would have been bad. so basically I have to be softer with the throttle and hold my weight over the handle bars and not pull back oh and dont dump the clutch.... he he it was funny though.   Ive been reading in fast bike magazine about the possibility of a 4 level course which is 4 seperate days on a track teaching you pretty much everything..... hmmm got to wait for my Birthday for that though. :-) 

oh dear... I have a problematic wisdom tooth, off work and gonna see the dentist I can hardly talk... 

Ive booked for Alton towers which is  theme park in England for My sons birthday hes 11 which is in two weeks. thing is we are staying the night and Ive booked the huge water park too.... so lots of fun and fast rides both on land and in the water... hes taking a friend too and is so excited but so am I.... I cant wait.

if my tooth is better I might try a run later... but its pretty bad so not sure. 

6 miles all woodlands sand dunes etc, hard going but really enjoyable.

100 swim laps just took my time.   My tooth is much better, dentist gave me anti-biotics injection and tablets, started to work by the afternoon. with the painkillers so I still feel tired but I am okay, then pain is very dull now so thats good, hopefully get some sleep tonight.  

My club rang today beggin me to do a road relay race, I said if you want me to be healthy and fit for the xcountry well I better not, they said oh yes thats great. Nice to be asked to run for them again. Anyway during the conversation I was told my running friend was pregnant. well I Face b her, and said congrats did actually make me broody yes me omg ! dont think I have been broody for a few years LOL no worries though...... it lasted a whole 30 secs.  

Cross trainer level 8 for 10 mins this was pretty hard, get the blood going, stretched those calves!

10 mins of boxer skipping what joy, good calf builder ha ha I did stop several times as I caught the rope lol

10 mins xtrainer level 8 again ready for the sweatmill now, tried out a tempo run.

I did time not distance for the tempo run. so 8 mins jogging warm up at gradient 1%

7.5 mph which is 8 min pace.  then ramped it up to 14.8 kmh/ 9.25mh which is 6.30 pace.  now I did this to 30 mins so 22 mins then jogged for however long it took me to 10k which seemed like forever....58 mins I was gonna do  a longer tempo but my hammy  started tightening and my calves... got to keep it safe hey.  But alls good 1st proper tempo run.

So off I went as I had 20 mins to stretch, I rolled out my hammies and itb, butt and calves, then stretched then rolled out foam roller then stretched....... feels much better but was painful ouchie

Off to the local pool as the gym pool is 20 metres long, and its like too short and you turn so many times, they have too much chlorine in too urgghhh, now the local pool is 25 metres, and I was planning a 200 lap session.  I was up for it....... my son was doing footy after school then cycling to the pool but I would be out before he even left so !

oh no got to my 69th lap and Dylan was at the side of the pool, something gone on at schoool, so that was it I got out and went to school to sort out why Dylan was told he wasnt allowed to do footy...... (soccer to the americans) anyway big mis-understanding kids I tell ya.  Anyway alls well now, even though he didnt do the trials today hes in the team .... goodnes me his school can be hard work sometimes.   Ok I am glad now it was cut short because i am so tired and my tooth is throbbing now too so maybe I had done too much anyway... so rest rest rest tonight and longish run tomorrow with my friend Shell again, really looking forward to seeing her shes so crazy shes cool :-) 

p.s just 6 lbs to go now wooohey  

wowser. 12 miles we covered, all off road, all sand dunes sand paths, sand sand and more bl***Y sand, woodland paths, and woodland paths and it was a nice route dont get me wrong but I usually do my longer runs half off road half on, not allllll off road, no it was good though.

crazy shell was great we talked most of the way round, I think I pushed her this time, I was feeling real good.

now I walked my dogs for 4 miles but i havent inc this..... then took my bike out for a few safe miles, although silly me the traffic was heavy everywere frid afternoon rush traffic.... I enjoyed it though.

Happy days..... although I seemed to be vulnerable for hollering today... I was hollered at running, hollered at on my motorbike at the lights by silly workmen in a van havnt a clue what they said just saw them shouting and waving and hanging out the window helmet was great in sounding them out ha ha ha..... oh and beeped at when walking the dogs, did I forget to put clothes on this morning or maybe its my hair has turned green or something lol  

 went for walk, with the dogs, Paul and DYlan, 4.5 miles walking, did jog here and there to get the legs going, bit sore today, so put down 2 miles v easy.  We walked a route I run sand dunes, woodland paths, beach and a small section of road.    Paul and Dylan were tired after this LOL 

Guestimating 10.5 miles, someone turned off my garmin watch charger not sure who, but the watch conked out at about 8 miles, ppphhhhhhttt.

so I went out easy and found I was running at average 7.30 pace which is good, I just kept this pace up through out and then when we hit back into Formby our town, I picked the pace up big time not sure on the exact pace as no watch but IM pretty sure I was going as fast or faster than marathon pace woooohoooo.   :-)

Weather was warm but slight breeze although I ended up pretty hot and sweaty LOL

Legs felt good, hammy ok,  calves good, my achilles didnt scream at me on first running so all good news and IM on the come back yay ! 

although I have to complain about something my sleeping is well off, I just cant sleep keep waking up, tossing and turning, so not good...... need my yawn sleep  

Okay, nice weather, it's cooler no wind nice autumn weather...

10 mins xtrainer.

leg pull up crunches 15 x3

stretched the hammies out with the foam roller

Ran 6.3 miles. I know, I could have run further or less for the ocd'ing on numbers but today I was just happy to get out and run :-)

Good run, went out real easy and increased as I felt so did okay, half off road sand dunes trails and woodlands, then the other half road.....  5 mins xtrainer warm down, then lots of abs work, stretching out and foam roller.... nothing weird to report but thats good isnt it he he   had a nice warm bath and stretched out again ;-) 

Two days no running, Dr's Orders....... well im gonna try a run tomorrow cos I am going to be insane otherwise.  

I've been under the weather womens things and need to keep healthy, but at least its not another running injury eh!

short and sweet :-) 

Okay Resting really isnt in my vocabulary....... 

10 mins of xtrainer

no crunches or anything like that so Ive been good there !

9 miles okay I ran easy (I can just hear everyone telling me off in my mind but hey its me)

I did stop every 3 miles and have a short walk break..... thats good isnt it, thats resting honest!  I dont feel great but this helps me mentally just being out and having a gentle run.

10 mins xtrainer..... so funny I got back to the gym and walked straight into my phsyio she was like OH! your running but she was ok and understood (I said Ive jogged 3 miles) I think she knew I hadnt cos I was a bit sweaty he he...... on the xtrainer theyre were two men next to me on treadmills so funny they were singing every now and again I couldnt help but laugh as all the way around the run Ive just done outside I was singing toooo!

So I didnt do my big session I usually do on a Thursday so thats taking it easy too. now just another run Friday and we are away for the weekend at  A Theme Park Alton Towers, I cant wait, I know I should rest more, but I can go on some rides and sit and watch everyone on the ones I dont like...... and We are staying at the hotel at the park so if I get real tired I can go rest up there...   I get my results or some of them Friday Afternoon from the drs give me an idea of what it is or isnt...  

It was Dylans 11th Birthday yesterday, he got to cycle from school to the towns village centre, and play with his friends, hes played before in the village but not cycled from school, I was nervous about this, and stayed in a coffee shop in the village so I am close by incase anything happens, I know sounds over the top but hes still my little boy! he seems so grown up now too... he has been picked for the school soccer goalkeeper, but he doesnt want to do it, he really doesnt get on with the school coach at all, everything dylan has been taught in his proper goalkeeping training this coach tells him and shouts at him saying hes doing it wrong.  So hes not going to the 1st match and he will see after that.

We had the family round in the evening too for dylans birthday and hes really into bmx'ing he has a decent bmx but we bought him new bits didnt get much as the stuff is really expensive... Dylan was made up with what we got, and cant wait to put it on the bike and go the local skatepark.    

I didnt go the gym today but ran an old route which is abit like a test, although its a med length run. 6 miles is off road, trails for 1.5 miles to the beach over sanddunes then beach for 3 or so miles then sanddunes and sandy trails back to road. for the last 3 or so miles, its a good run although the wind can be a chore if its against you along the beach which it was today all the way for the 3or so miles.  I felt tired, but ran all the way, no problems with my legs, hammy went tight once so I quickly stretched it out.  the route for my ref, is the around the perimeter of Formby basically ending on the by-pass and home. 

I enjoy this run and did an ok time 1hr 17 mins.... I think my best is something like 1hr 9 mins and thats on a still day with sand on the beach being a little more compact than today, so Ive done ok really.

Now my stomach etc was okay whilst running, but about an hour after I had some pain.... so I have two days off now, with some crazy rollercoasters just to shake me around abit, but If I dont feel good I can always go and rest up in the hotel....... and we have the day at the big waterpark and huge slides etc, so that should be fun toooo I love water parks he he and rollercoasters...... so see you all next week..... which I have mon,Tues, Wed off work too to get some rest fingers crossed.....       ;-) 

Im off work, easy morning, then off to the gym, Really didnt feel like it today, and I have had 4 days off no training at all, although walking v fast around theme parks and jumping on and off thrill rides was pretty tiring, then there was the water park, only lasted 3 hours in there I actually got fed up lol 

Okay so thats the weekend over with Dylan loved it and went on all the big thrill rides hes so cool..... and such a good laugh... I got home and starting pricing up going to florida again we went years ago, I love it and we've been to disney paris a few times too but I loved florida more..... I could even try tie it in with the disney marathon he he he

15 mins xtrainer level 6  

Okay again 9.5 miles I went out at 8 min pace/effort, although some miles were slower due to the route I took which is off road trails and some sand dunes crosby way, crosby beach way which is tarmac, but a good 5 miles of off road trails and sand dunes.  then I picked the pace up gradually averaging 7.40 pace last few miles at 7.00/ 7.20 pace.  I found picking the pace up was hard on the way back as the wind was against me so the actual effort more like marathon pace really (6.45) rather than 7.00 /7.20 but all in all a good run stopped a few times to stretch my hammy just to be sure.   

 finnished off in the gym stretched and foam roller.  :-)

Oh I may have lost some weight the other week but the weekend certainly added a few pounds so still 8 lbs to lose now he he it was worth it the food was real nice, I had a lovely big piece of choc fudge cake and I smiled nice and got 3 lumps of mint choc ice cream nice one :)