Timanfaya Dreaming

[IronGirl]

Monday

40 min Run with 5 X 5 min @ 10k pace

Short but useful session today. Off to the family Christmas party today - postponed from Christmas as everyone was ill.

[IronGirl]

Tuesday

Back at work Boo Hiss!! but took in a big bag of clothes ready for the start of this years new "Park and Run Commute".

1 hour 23 min Turbo
Spinervals 16.0 Aerobic Base Builder

Wednesday

Park and run Commute
2 x 30 min Run

The idea will be to increase the length of one of these runs and do something useful with it. I'm parking as far out of town as street lighting and sensible paths with head torch will allow.

Thursday

Park and run Commute
2 x 30 min run

Swim 3000m as
800 warm up
10 X 200
200 cool down

Friday

Park and Run Commute
1 x 30 min run (going in)
1 x 45 min run (coming out) with 5 x 5 min at 10 k pace. Had to swing wide around town to get the extra 15 min. Will park further away once the nights get lighter.

Starting to build it up again now, didn't think I'd done much, but looking through the week there are about 9 hours.....a long way to go for IM training, but at least fit and healthy again.

[IronGirl]

Saturday

2 hour Turbo

Spinervals 16.0 straight into
the first 40 minutes of spinervals 17.0
Good aerobic base building stuff

Having a raw food experiment at the moment.
Dinner was Raw yellow Vegetable curry from Ani's Raw Food Asia - Easy east-west fusion recipes by Ani Phyo http://www.amazon.com/Anis-Raw-Food-Asi ... 0738214574

followed by a raw scone - which had only had 4 hours of dehydrating and needs a lot more, but I couldn't resist taking one out for a taste test. Delicious.
http://www.youtube.com/watch?v=HgBZWrMVku4

Don't know if I already mentioned that I got a new Samson Gear juicer for Christmas and have been having some amazing juices for breakfast every day.

Starting to feel really good, the bug I had before Christmas is gone and I feel zingy with the diet.

[IronGirl]

Sunday

2 Hour Run
Over the Malverns with Poppa dog. North Hill to British Camp and Back.

Felt good, endurance is there! felt like I could have run all day!

It was soooooo busy up there, I think everyone must have a new years resolution.

[Mr. Cleetus]

Was there anything scone-like in those? The seem more like some sort of energy bar, eh? I've been toying with the idea of a juicer. I just can't decide if I would use it very much.

You are getting some solid winter training in!

[IronGirl]

Was there anything scone-like in those? The seem more like some sort of energy bar, eh? I've been toying with the idea of a juicer. I just can't decide if I would use it very much.

You are getting some solid winter training in!

They were a bit like a soft crumbly energy bar. Very tasty energy bars!

I did a Chocolate Ganache Cake for Christmas, that was also like energy barfor the base. The Ganache was an Avacado, Cocoa and date mix which sounds very strange but really works.

I'm really enjoying the juice, the juices are a great start to the morning, they really get you going.

[IronGirl]

Monday

Park and Run Commute
2 x 30 min run

2000m Swim as
400 warm up
5 x 100 medium
10 x 50 medium
4 x 25 medium - hard building to hard
1 x 400 as hungarian reps (25, 50,75,100,75,50,25) - Hard
100 cool down

Ouch! My arms are falling off, not used to working hard in the pool.

[IronGirl]

Tuesday

Park and Run commute
2 x 30 min run

1 hour 23 min turbo
Spinervals 16.0

Wednesday

Park and Run Commute sort of.....
very short run in, parked closer to town so I could collect Mr I's Birthday present.

2000m swim as
300 warm up
1 x 400
2 x 200
4 x 100
8 x 50
100 cool down

[IronGirl]

Thursday

Park and Run Commute
2 x 30 min with a few reps on the way home to pick it up a bit

1 hour Turbo

An old Peter Reid set - from "The Blue Book"
25-20-15
25 min aerobic @ 90-95rpm straight into
20 min up 1 gear straight into
15 min up another gear
5 min cool down

Still enjoying the raw, especially the Ani Phyo Asian recipes.

Also had the added challenge of making a raw birthday cake for Mr I today. Another Ani triumph! http://www.youtube.com/watch?v=d4rgk3gQowk
but this dessert making has got to stop. It's just a challenge at the moment to see what can be done raw.
On the other hand there's only fruit and nuts in it, so not so bad!

[IronGirl]

Friday

Park and Run Commute
1 x 30 min run
1 x 45 min run with 5 x 5 min @ 5k pace

[IronGirl]

Saturday

was to have been a long bike today, but having seen the weather decided a long run was a better way to keep warm

2 Hour run

From just outside Hay on Wye up to Hay Bluff and down to Capel y Fin then back up to Hay Bluff to meet Mr I (and car!)
Good to be out on the hills. Lots of ice on the roads, about -2 degrees when I set off.

[Mr. Cleetus]

More desserts! more desserts!

[IronGirl]

More desserts! more desserts!

lol! Not helping the Power to weight ratio!

Sunday

2 hour Mountain Biking
in the Radnor Forest. Still very cold out there. Decided Mountain biking was definately going to be warmer than the road.
We had a long climb up to Black Mixen which kept us very warm. However with temperatures below freezing plus windchill, the descent was bloomin freezing!
Still it was great to be out in the forest and we had a blast. The dogs came along and had a great time. We don't go mad on the descents so that they don't have to work too hard. Not that they would actually have a problem keeping up if we did, they are incredible runners (They too are Vegan Runners! - they have V-Dog food with is approved by the Vegan Society) but it obviously would not be fair to push them that hard. They absolutely love going out there.

[IronGirl]

Well finally entered the Cotswold 113 - Half Ironman in June. They posted on Facebook this morning that they only had 15 slots left. So it was decision time. I decided that I could go up to Coed y Brenin any time and run around the trails, you tend to end up running alone or in very small groups out on a trail marathon anyhow, so 've gone for this rather than the marathon.

[rattus]

The Cotswold got some pretty good feedback last year.

Good luck with it.