Minni v Dubai Dave
Mr Spoons wrote (see)
I don't agree with all of P&D's fast running early on. this is BASE training.
Sorry, but to give Minni the confidence she's on the right track, I have to disagree. The Base training period is the period of slow running and mileage building in the weeks leading up to the Marathon schedule. These weeks ready the mind and body for the harder work that comes with the marathon campaign. Minni has started the schedule now, which comprises the early Lactate Threshold runs. These are important in improving the ability of the legs to keep a quicker pace for longer, which in turn, will enable her to hold the MP stints in the MLRs and LSRs and will also make MP feel easier.
x-post: Crikey CG, you mean business!!!
Only problem with that 6 miler now is that I am supposed to be doing my reps today and even after a 5 mile recovery run yesterday my back and quads are still aching!! Rest day today I think and reps tomorrow now!!
CG - blimey you do put the miles in - well done already! Most I've done is a 30 mile week so far - mind you even in peak training rarely go over 40 mile weeks
B&B Yes, that makes sense. Thanks. There are so many different views on pace its sometimes hard to keep up. I have trained for previous marathons without pushing myself too much on the pace front and have never cracked the 3.30. This time I want a different approach and hopefully it will produce a positive result.
CG - Yikes. That's a high mileage but you're experienced enough to know what will work for you. I'm also worried about the Brass Monkey because I don't feel as if I've improved in the speed since my last half in October, when I was 4 mins off my pb .
Today is a cross train for me and I'm going out to do a 6 with the Mr Minni. It won't be any quicker than 10mm but I'm then going to follow it with this session as recommended my a fellow runner. Its a short but high intensity work out. Anyone else tried this?
Thanks Minni. My P&D book won't be delivered until Jan. 4th, so am following the runners world sub 3:30 schedule at the moment.
My marathon P.B is 3:35, half P.B 1:39, like you my endurance is fine I can plod along happily, but I am not very good at the short and fast stuff, speed work is something I find really difficult in training! Pace is a tricky one too. Has anyone trained using progressive runs before and found them to be really beneficial? Runners World seem to like the idea of progressive runs, I'm not sure if you then take longer to recover? Think I am going to include some on the Sunday long runs this time around.
Loads of great ideas on here, thanks guys
Kiwi - I'm into the third week of the P & D. The first two weeks were a bit haphazard due to the snow but I'm on target this week. This is how my week looks:
Monday - rest or cross-train. I rested! Did core strength exercises, from the P&D book.
Tuesday - 10 mile General Aerobic. ( Done at 8.23 average, slightly too fast)
Wednesday - Recovery. (I missed because I was away for the day. Core strength exercises).
Thursday - 5 mile recovery run.
Friday - Lactate Threshold, 8 miles with 4 miles at half marathon pace (7.37).
Saturday - 4 mile recovery run.
Sunday - 14 miles somewhere between half and marathon pace. It is the winter rerun of a summer run. Not a race but there'll be a crowd which should help the pace.
Total for week: 41.
Minni - your training sounds like it's full steam ahead! I'm especially liking the core training stuff your doing - I've never tried doing much more than runnnig in previous training schedules, but I think this maybe the year to expand my horizons.
Like a few others, I've also ordered P&D (you should own shares!).
Happy new year etc to all.
Mr Spoons. I tried it yesterday and its much harder than it sounds. I was lucky, the phone rang during the first effort so I just had to answer it.... Let us know how it goes. I know it sounds like a random thing to add into marathon training but because its a short burst maybe it'll just unlock something..... Its been suggested that it can be added onto the end of another session, ie long run. Why don't you try it a few times then advise the rest of us !
I've just discovered a new half marathon in my neck of the woods in March, 3 weeks before London. Perfect.
Lactate Threshold 8 miles today. Average 8.19. I fell just short of the 4 at half MP, clocking them 20 seconds slower than planned. Erm, I'll blame the hills, ice on the side of the road, dodgy garmin reading.... Oh, and too much wine last night!
That already sounds hard Minni - 8 miles at 8:19!
9 x 600m reps for me today done on treadmill at 15.2kph. Feels great when its doe. 600m is my shortest speed session with 16oom reps bing the longest.
Rest planned tomorrow - with a hangover no doubt and my long run planned for Sunday this week.
Happy New Year everyone
Minni - well done on your training so far! My Runner's world schedule sees me doing a megre 31 miles this week..... seems so little compared to others on this forum! On the plus side - my P&D book arrived today!! I think Amazon were just being cautious with their estimated delivery date of Jan 4th. Am looking forward to reading that and trying out their schedule.
I tried their core stability exercises after my run today, could really feel the muscles being worked. Am going to add those 3 times a week to my schedule from now on, the way they explain it in P&D, core stability will really help with running efficiency, heres hoping!
Happy New Year to everyone!
Happy New Year!
Kiwi - glad you got the book! Yes, it seems core strength is the way to a pb... it all sounds so easy when in words!
Happy New Year to you all.
Ahem Mr Spoons.....Some of us have been out for 8 miles @ MP at 7 this morning. Got to keep that spreadsheet tidy!
We were away at a party last night so I was able to run somewhere flat for a change which was lovely as I didn't have to think about my pace at all. Very satisfied with an average of 7:56 at this stage.
Great running and dedication CG.
Just finished New Year's Day party and should manage 5 hours sleep before my 14 miler in the morning....
I managed a big fat nothing yesterday other than a couple of dog walks!!! Prefer to call it a "rest day"!!
Well done CG - proper dedication!
Up and out early today - and did 16.25 ave 8:41 min/mile. Hilly and cold but I am glad its done.
Good luck Minni today
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