Workout finally.

2.5 mile warm up 8 min pace

5 x 1 mile well I took it a mile at a time

1st 5.58mins

3.30 mins recovery jog and lots of stretching problem leg hip etc not too bad I find running fast it doesnt hurt !

2nd 6.04mins

rest 3.30mins

3rd 6.20mins I went to piece's literally hmmmm more psychological I think so

4mins rest

4th 6.02mins  so I thought gotta do another mile just to prove my brain I can do it

3.30mins rest

5th 5.58 mins and I felt good lung bursting and I felt my lungs but good

run back  5miles and the 2.5 miles I jogged so a total of

15 miles

I am sore and off to the ice bath for 20 mins.

This session has given me the confidence I can race next week as long as the hip etc gets better.

Literally only had time for 4 very easy but sandy duney miles before going to see physio.

an considerable improvement.

Its basically upto me now to do the exercises and stretching and sort myself out!

I am actually considering pilates and yoga yes me ha ha  

20 mins xtrainer level 5 felt good really kept the glutes working all the time....its hard working thinking about how I am exercising.

1km on the treadmill I found it was too hot, and though I am better outside. so did 5.5 miles outside so approx all in all 6 miles.

5 mins xtrainer

then the core work, bum exercises, bridge, core work lower abs is the main ones to work and doing small one legged squats on an unstable disc thingy ha ha.

I am such a fool, the physio told me to try going on a swiss ball on all fours to get my inner core working better, so I tried it but I just couldnt stop laughing in the gym I think all the other gym people think I am a looney bin ha ha ha LOL  

Morning

stretches and core work on the power plate inc butt exercises. I have notice a huge difference already.... a considerable improvement. I can do one legged bridge 30 secs each time on the plate :-)

15 min xtrainer warm up yes concentrating on inner core and butt work :-O

1 mile at 8 min pace

core work and butt

1 mile at 7.45 pace

core work and butt

1 mile at 7 min pace

core work and butt

1 mile at 6.40 pace

core work and butt

1 mile at 5.50 pace

core work stretch

 Sweat rating today was off the scale like 90 out of 50 ha ha sorry but I think I was the most sweat betty and that inc's the men at the gym, I dont care it felt good really gooooood :-O

This was actually quite a work out, I did the plank on a swiss ball, 40 secs then straight into press ups 10. then plank 30 secs

then bridge on swiss ball one legged, 5 each side, just for 10secs each time.

one legged squats on the unstable thinggy thing ha ha each leg 10 reps

actually balanced on all fours on the swiss ball.

stretching

I was pretty tired after this, it helped allot doing the core work inbetween.

Night

More core work and butt exercises, little and often.....little and often. Me yawn tired though...... very frustrated I need adrenaline fix ahhhhhh no bike no hard sessions its driving me crazy but if I can just hold on till Sunday for the half marathon maybe I will get it tame the inner beast tooo.   i.e I cant race at a race ahhhhhhh so the adrenaline will kick in but big butt I cannot race the half marathon I am to see if I can stick to marathon pace and see if the ole hip holds out ... if it doesnt I think the marathon is off :(

Butt big buttt I have already prepared mentally for this and I can work on speed and less mileage loads of strength work at the gym under some supervision of course and I will hit the track in peak form....it would be as if the marathon training is heavy track winter training :-)  so there is a positive to every negative :)  

Tell you like it is, it’s like this

 0 Running miles

15 mins xtrainer warm up

 core work;    one legged bridge with a swiss ball, is quite hard but I must confess I am getting better.

 Okay when you go on the swiss ball on all fours and balance then hold and go upright so I was kneeling, I nearly jumped for joy ha ha that is a huge improvement in less than 4 days my core is getting there for sure, no I did not fall off and laugh.

Baby go crazy, break the rules 

Some more core work and butt exercises

stretches.............

;-) 

5 mins xtrainer warm up not much time today need to get some miles in and get to my physio in another town :(

OKay 5 miles on the mill, I am sick of the treadmill sweaty betty rating of 20 out of 10 again, only due to me getting bored and decided to do 30 sec efforts I completed

30secs 11.25 mph which is 5.35 pace

1 min jog at 7.10 pace for 1 min

30 secs 5.35 min pace

1 min jog 7.10

30secs 5.35 pace

1min jog 7.30 pace

30 secs 5.35 pace

then jogged upto 5 miles at 7.25pace

5 mins xtrainer warm down, quick shower and off to the other physio for my 1st sports massage with her, actually wasnt too bad, I was dreading it abit, some good knots painful ones, and I am aching tonight allot.

I shall do an easy jog tomorrow in the morning just gentle 8 min pace.  I decided to sharpen myself up a touch with the mill today

early night after watching a horror movie..... it was a true story too I think it was called

haunting in connecticut.... it was a bit slow to be honest but right down my street ha :-O

32mins 4.5 mikles

a route thats fishermans path off road through some trails and sand dunes, past the red squirrels then up Vicky road, and home its an easy short route but one I really like. 

the last bit on road I was holding back my hip and leg still feels a bit stiff so this was more of a loosen up for tomorrow I hope its all gonna be okay.....

ice bath time wooohoooo