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Below are the 20 most recent journal entries recorded in yoga_kitten's LiveJournal:

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Monday, March 5th, 2007
8:30 pm
London Marathon Training Week 9
Running
Monday - 4 miles recovery run 36:19
Tuesday - 4 miles recovery run 35:39
Wednesday - 8 miles general run 1:07:36
Thursday - 6 miles recovery run 50:04
Friday - 3.2 miles tempo run 22:04, 5 miles recovery run 41:58
Saturday - 4 miles recovery run 36:20
Sunday - 25.8 mile off road race 4:22:25

60 miles 9:12:25 average pace 9:12 min/mile

Other
Monday - none
Tuesday - 30 minutes yoga (Post-run stretches)
Wednesday - none
Thursday - 15 minutes yoga (Post-run stretches)
Friday - none
Saturday - 10 minutes yoga (Post-run stretches)
Sunday - none

Highlight
The Cambridge Boundary Run on Sunday. Pace irrelevant for an event like that, too busy having a lot of fun in the mud, enjoying myself and taking it easy strolling through check points and stopping to check we hadn't got lost :-)

Lowlight
Still not enough yoga :-(
Wednesday, February 28th, 2007
9:28 pm
Training Summary - February
Runs - 27
Races - 2
Miles - 204.36
Time - 28:54:41
Pace - 8:29min/mile
Yoga sessions - 15

Only one rest day, more than a day's worth of running and over 200 miles, for the second consecutive month. Still mad, still loving it :-)
Monday, February 26th, 2007
5:05 pm
London Marathon Training Week 8
Running
Monday - 10 miles general run with small backpack 1:22:55
Tuesday - 5.23 miles general run 43:00
Wednesday - 9.19 miles interval run 1:15:02 (8 x 800m @ 6:27 pace with 800m recoveries)
Thursday - 4 miles recovery run 37:46
Friday - 4 miles recovery run 38:03
Saturday - 3.12 miles recovery run 29:42
Sunday - 1 mile warm up (10 minutes), 20 mile race 2:33:20

56.54 miles 7:49:48 average pace 8:19min/mile

Other
Monday - 60 minutes yoga (comprehensive total body session)
Tuesday - none
Wednesday - none
Thursday - 20 minutes yoga (Post-run stretches)
Friday - 20 minutes yoga (seated poses)
Saturday - none
Sunday - none

Highlight
The 20 mile PB probably just shades it over the 3:12 average pace 800m reps :-)

Lowlight
Inconsistent yoga again.

I am aware that I owe this diary 3 race reports from Folksworth, Stamford and Bury now. I will do them soon I promise.
Monday, February 19th, 2007
8:14 pm
London Marathon Training Week 7
Running
Monday - 4 miles recovery run 33:50
Tuesday - 8 miles general run 1:08:23
Wednesday - 9 miles interval run 1:14:38 (4 x 1M @ 6:47 pace with 1M recoveries)
Thursday - 4 miles recovery run 34:46
Friday - 7 miles tempo run 53:00 (5M @ 7:02 pace)
Saturday - 7 miles recovery run 59:42
Sunday - 12 miles cut back long run 1:43:27

51 miles 7:07:46 average pace 8:23min/mile

Other
Monday - none
Tuesday - none
Wednesday - 20 minutes yoga (standing stretches, seated poses)
Thursday - 10 minutes yoga (general stretching)
Friday - 15 minutes yoga (seated poses)
Saturday - 25 minutes yoga (general practice)
Sunday - none

Highlight
2 good speed sessions, especially the 5 miles in 35:10, which is 1:22 faster than my 5 mile race PB run in Summer 2005 in Bedford :-)

Lowlight
Short yoga sessions.
8:02 pm
London Marathon Training Week 6
Running
Monday - rest day (yes really!)
Tuesday - 7 miles interval run 58:41 (10x 2 min @ 6:26 pace with 2 min recoveries)
Wednesday - 10 miles general run 1:24:20
Thursday - 3.17 miles recovery run 27:43
Friday - 4 miles recovery run 33:48
Saturday - 4 miles recovery run 36:44
Sunday - 30K long run/race 2:29:07

46.82 miles 6:30:23 average pace 8:20min/mile

Other
Monday - none
Tuesday - 20 minutes yoga (seated poses)
Wednesday - none
Thursday - 30 minutes yoga (general practice)
Friday - 25 minutes yoga (general practice)
Saturday - 40 minutes yoga (post-run standing stretches, seated and supine poses)
Sunday - none

Highlight
Stamford 30K - was aiming for 8min/mile and average exactly that, with splits of 1:14:37 and 1:14:30 for each half. And some good company during the race too :-)

Lowlight
Nothing LOL!
Sunday, February 4th, 2007
10:35 pm
London Marathon Training Week 5
Running
Monday - 5 miles recovery run 44:19
Tuesday - 7 miles fartlek 57:21
Wednesday - 10 miles general run 1:27:39
Thursday - 4 miles recovery run 34:49
Friday - 4 miles general run 31:22
Saturday - 18 miles long run 2:48:50
Sunday - 8 miles recovery run 1:12:09

56 miles 8:16:29 average pace 8:52min/mile

Other
Monday - 20 minutes yoga (general practice)
Tuesday - none
Wednesday - none
Thursday - 20 minutes yoga (hip openers)
Friday - 20 minutes yoga (post-run stretch)
Saturday - none
Sunday - 30 minutes yoga (post-run stretch)

Highlight
Saturday long run with Michaela. Gorgeous weather, lovely route and fantastic company. A lot slower than my usual pace too, so plenty of time to enjoy it :-)

Lowlight
Nothing especially, although no decent speed session this week...
Wednesday, January 31st, 2007
8:36 pm
Training Summary - January
Runs - 30
Races - 1
Miles - 205
Time - 28:43:16
Pace - 8:24min/mile
Yoga sessions - 15

Only one rest day, more than a day's worth of running and over 200 miles. I must be mad :-)
Tuesday, January 30th, 2007
9:16 pm
London Marathon Training Week 4
Running
Monday - 4 miles recovery run 34:40
Tuesday - 10 miles general run 1:24:44
Wednesday - 7 miles intervals 57:49 (1.5M easy, 7x0.5M@6:37 pace with 0.2M recoveries, 0.8M easy)
Thursday - 5 miles recovery run 42:00
Friday - 5 miles tempo run 38:41 (1M easy, 3M@6:59 pace, 1M easy)
Saturday - 4 miles recovery run 34:44
Sunday - 18 miles long run 2:34:36

53 miles 7:27:14 average pace 8:26min/mile

Other
Monday - 20 minutes yoga (post-run stretching)
Tuesday - none
Wednesday - none
Thursday - none
Friday - none
Saturday - none
Sunday - 30 minutes yoga (seated poses)

Highlight
Wednesday's intervals - average time for each 800m 3:18 and that wasn't flat out because it was dark and there were people and cars in my way... Yasso rule suggests that 10x800m flat out on a track at 3m15s is the standard for a 3:15 marathon, so I'm close. So close...

Lowlight
Only two yoga sessions all week. No wonder I feel stiff and achy :-(
Monday, January 22nd, 2007
8:34 pm
London Marathon Training Week 3
Running
Monday - 4 miles recovery run 35:14
Tuesday - 7 miles intervals 56:09 (1.25M easy, 4x1M@6:48 pace with 400m recoveries, 1M easy )
Wednesday - 7 miles general run 59:54
Thursday - 5 miles recovery run 44:00
Friday - 5 miles general run 40:54
Saturday - rest
Sunday - 1M warmup, 15 miles long run 2:02:56

44 miles 5:55:24 average pace 8:05min/mile

Other
Monday - 20 minutes yoga (seated forward bends)
Tuesday - 20 minutes yoga (Hamstring and calf stretches, upper body balance and strength )
Wednesday - none
Thursday - 20 minutes yoga (General post-run stretches )
Friday - none
Saturday - none
Sunday - none

Highlight
Sunday's race @ LSR pace :-) And Tuesday's intervals - more sub 7 miles :-)

Lowlight
Friday's run. Supposed to be at MP, but felt all wrong...
8:19 pm
London Marathon Training Week 2
Running
Monday - 4 miles recovery run 34:59
Tuesday - 9 miles intervals 1:11:29 (1M easy, 3x2M@7:09 pace with 800m recoveries, 1M easy )
Wednesday - 6 miles general run 51:52
Thursday - 5 miles recovery run 42:32
Friday - 4 miles tempo run 30:52 (1M easy, 2M@6:51 pace, 1M easy)
Saturday - 3 miles recovery run 25:13
Sunday - 16 miles long run 2:18:22

47 miles 6:35:19 average pace 8:25min/mile

Other
Monday - 20 minutes yoga (hip openers)
Tuesday - none
Wednesday - 20 minutes yoga (standing poses)
Thursday - 20 minutes yoga (seated poses)
Friday - 20 minutes yoga (general practice)
Saturday - none
Sunday - none

Highlight
Friday's run :-) More sub 7 minute miles :-)

Lowlight
Tuesday's run. Not a good pace for 2M reps :-(
Friday, January 12th, 2007
8:01 pm
London Marathon Training Week 1
Running
Monday - 4 miles recovery run 35:32
Tuesday - 4 miles fartlek 32:54
Wednesday - 5 miles general run 40:49
Thursday - 4 miles tempo run 27:55
Friday - 5 miles recovery run 41:53
Saturday - 3 miles recovery run 25:16
Sunday - 14 miles long run 1:58:08

39 miles 5:22:27 average pace 8:16min/mile

Other
Monday - none
Tuesday - 20 minutes yoga (general practice)
Wednesday - 20 minutes yoga (seated forward bends)
Thursday - 20 minutes yoga (standing)
Friday - 20 minutes yoga (supine and prone)
Saturday - 20 minutes yoga (twists)
Sunday - 20 minutes yoga (post long run recovery)

Highlight
Thursday's run :-) Sub 7 minute miles for 4 miles for the first time!

Lowlight
Painful knee :-(
Monday, January 1st, 2007
12:48 pm
Race Report - Ely 10K
I'm not going to detail all the prep but it was the usual - pizza for tea, porridge for breakfast, lots of water and a brief jog to warm up...

1km - 4:00. It's always a fast one because it's downhill all the way, so not too worried, I'll ease up.
2km - 4:18. Better pace, but maybe still a little ambitious, since I'm looking for just under 45 minutes.
3km - 4:30. Spot on.
4km - 4:34. Too slow, but not feeling great to be honest. Dead legs, no spark, probably due to 5 days of DNR.
5km - 4:40. Bugger. It's going to go wrong, I can feel it now. Still, halfway in 22:02 so maybe if I finally feel like I've got going...
6km - 4:34. Picked it up again and still on target for a PB. Just.
7km - 4:50. Argh - a long open stretch straight into a headwind and I feel like I'm runing on a treadmill, pushing hard but not moving forward. I think that's blown any hope of a sub 45 now :-(
8km - 4:53 :-( Almost gave in, wanted to walk, it was soooooo hard into that wind and I know what's coming next...
9km - 4:51...up the nasty hill. Sub 45 definitely out, but if I can do 4:18 for the last km it'll be a PB by 1 second.
10km - 4:20. Bugger! Despite a massive kick in the last km I finish in 45:30 and miss a PB by 2 seconds. Gutted. The last 200m were on an uneven, muddy field with long grass, and it was impossible to run quickly on that. I'd've got it if it had been a road or trail finish.

Ah well, only 2 seconds slower, and that's at the end of marathon recovery, with an injured knee and no 10K training at all, on a windy day. And I was 128th out of 539 finishers and 19th woman out of 225, so top quarter and top 10% respectively, which is a good show. Can't decide whether to be disappointed or happy LOL!

Roll on tomorrow, and another round of marathon training :-) Yes, I am going to run on New Year's Day!
Saturday, December 30th, 2006
9:23 pm
Marathon Recovery Day 27
Food
Breakfast - special K with skimmed milk
Lunch - sandwich (2 large slices wholemeal bread with turkey, reduced fat cheese and mayo, green pesto, red onion)
Dinner - veggie pizza
Snack - birthday cake

Training
Rest day

Mind
Knee still OK. Fingers crossed for tomorrow...I've done all I could for it, endless days of boring boring rest...

In theory it takes one day to recover for every mile you race. So 26.2 miles needs 26.2 days. So, I was recovered at 4:48am today :-) Handy since I'm racing tomorrow LOL! I can't say I noticed the difference - I was awake, didn't sleep at all well last night. In fact I feel totally knackered today :-(

Here ends the Luton Marathon buildup and recovery log. Race day tomorrow, then FLM training here we come.
9:20 pm
Marathon Recovery Day 26
Food
Breakfast - muesli with semi-skimmed milk
Lunch - chargrilled veg on white blooomer, chips, orange juice
Snack - cheesecake
Dinner - carrot/coriander soup with wholemeal batch loaf, kiwi
Snack - half bottle red wine, cheese

Training
Rest day

Mind
Knee has been OK today, just a very occasional ache, but still not risking any activity.
Friday, December 29th, 2006
12:55 am
Marathon Recovery Day 25
Food
Lunch - quiche, pate, avocado, rice salad, birthday cake
Dinner - lamb casserole, jacket spud, veggies, melon, kiwi, pineapple, pana cotta, 1/4 bottle red wine, port, cheese, chocolate

Training
Rest day

Mind
Didn't get up until lunch time LOL! My Mum is feeding me well though :-) Knee has felt fine today but I'm not going to risk it at all, so more rest. Shopping tomorrow, will see how it holds up.
Thursday, December 28th, 2006
1:02 pm
Wednesday Weigh-in Recovery Week 4
110lb (1 day late and on my parents scale so may not be comparable...). 0.5lb up, Merry Christmas! Just at the top of my preferred range, and a nice 5lb cushion for me to lose when I start mara training. If you start off too skinny you end up really skinny, so I'm glad I have a bit of a buffer :-)
12:49 pm
Marathon Recovery Day 24
Food
Breakfast - muesli with semi-skimmed milk
Lunch - sherry, melon and parma ham, baked chicken with roast tatties and veg, carrot cake and fruit crumble with cream, white wine
Dinner - salmon and broccoli quiche, turkey leftovers, chocolate, mulled wine

Training
Rest day

Mind
Knee still not happy. Rest rest rest. Please be OK, please.
12:46 pm
Marathon Recovery Day 23
Food
Breakfast - muesli with semi-skimmed milk
Snack - banofee flapjack
Lunch - turkey and salad on a wholemeal seed bun, banana, cheese, port
Dinner - large buffet with dessert and wine

Training
Hiking - 4 hours up Pen-y-Ghent

Mind
Quite a scary walk at times - very steep, very icy, very foggy. Knee is a little sore still after Thursday's run and then all that shopping followed by cold downhill hiking. It's intermittent and no one thing seems to consistently spark it off or make it better. But it's bad enough that I am concerned, both about the race on Sunday and starting serious marathon training in the New year, so unfortunately, despite having 3 days off at the start of last week due to exhaustion, I'm going to need some more days off now in the hope that my knee will recover :-(
12:42 pm
Marathon Recovery Day 22
Food
Breakfast - 2 slices wholewheat toast with butter, half a grapefruit, 2 glasses of champagne
Lunch - full 4 course Christmas lunch with wine and port
Dinner - lunch leftovers, lemon souffle, more booze, it's a little hazy :-)

Training
Running - 3.18 miles 24:34

Mind
Merry Christmas, and what better way to start the day than with a nice brisk run :-)
12:29 pm
Marathon Recovery Week 3 Summary
Running - 18.59 miles, 2:27:36, 8:28min/mile

Yoga - 3 sessions, 90 minutes
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