Come and join in
AoE - if this snow doesn't stop I might not make VLM never mind Brass Monkey!
Really impressed with everyone's training - not an easy thing to do in the awful conditions. Some really great mileage being put in though.
Not been around for a few days as I left my computer at work Wednesday evening to then find work was closed for 2 days due to the ice and snow. Wooo Hooooo!! Still, a few days away from the computer was a refreshing change.
Joolska: Wow, I adore the Avon Gorge and having a step-daughter at UWE, so I'm in Bristol and Clifton at least 3 times a year. Love the place (although the Clifton Suspension Bridge is a little high and I have problems crossing it by foot!!)
Well, had my second physio appointment on Friday evening (had to walk to the hospital as the roads were so bad). It took me 25 minutes to complete the first mile as the pavements were sooo treacherous and a total of an hour and 10 mins to complete a 2 and a quarter mile journey! Still, it was really worth it as I'm really feeling the benefit of the ultrasound therapy. Feeling so much better although Mr Physio man has still banned me from running for a few weeks yet. Have to say though, I'm just getting so excited at the prospect of even a little running in the coming weeks. WOOOOOO HOOOOOO!!!!!! It is such a relief to actually feel that I'm finally healing. After 10-12 weeks of little or no improvement it really starts to "play with your head".
Of course once back, I'll have to build training VERY carefully and small steps at a time but I really hope to be back out there "tempoing" by March. SOOOOO EXCITED!!!!!
You never know, I might even be able to post some miles and times myself soon!!
Keep smiling all.
RJ - If you're thinking of focussing on 10k/5k etc you should drop in and look at Stevie G's Moraghan training thread sometime. Interesting to see what he's got him doing. Very different to what we're all doing
Steve - My initial reaction at your background is what a bad time you've had with injuries so I'd have thought the priority with any plan is to stay injury free. Bearing in mind you can commit 5 days "only" you'd presumably be dropping one of the recovery type runs in P and D and hence max-ing at about 50 miles per week. I do slightly worry the jump from 30 to high 40s is too much for you and runs the risk of injury. That happened to me due to over mileage when I first tried the P and D 55-70 programme. On the basis of 10 per cent increase every 3 to 4 weeks- if you're doing low 30s now I wouldn't think low 50s in a few weeks is realistic. Can you do VLM as a test marathon and spend the summer building the base injury-free to have a tilt at an Autumn mara ?
I know alot of folk on here recommend recovery runs to be REALLY slow. I struggle to do them as slow as I know I should cos I find my gait is weird if I go too slowly. I'm trying to get better at that
Don't think a test week is really valid - it's more the overall load of week in week out (almost) doubling your mileage which is the issue
Don't take up tiddlywinks just yet !
That Boy - I may have misread your post but I sense you're feeling quite positive at the moment Good stuff.
Steve - What might be an idea, following on from what Fraser has said, is to get P&D and have a good read through to see what it actually entails. There is a lot of 'general aerobic' running, which most would do at a fairly easy pace. Obviously you want to get the longer runs in so following the <55 plan might be loosely possible if you knock one of the aerobic runs on the head each week, in favour of rest or cross training. They tend to be around 8-11 miles I think (don't have it in front of me). Also, I think the <55 starts at about 38mpw so following that as 'a tester' won't give you any reliable information.
I think Keir has a naughty online link to the training plans from a website where they were reviewed.
Fraser Wells wrote (see)
I know alot of folk on here recommend recovery runs to be REALLY slow. I struggle to do them as slow as I know I should cos I find my gait is weird if I go too slowly.
Cheers B and B - Quite rightly I can see I'll never be allowed to live those shocking pictures down ! Concentrating on staring straight ahead at the gym wall these days....
Steve - I've got to go but I will write you a reply this evening as you're in a similar place to where i've been with the FIRST schedule and the results you've got were similar to mine not that long ago.
Steve, first week of P&D:
Monday Rest or cross-training
Tuesday Lactate Threshold 8miles with 4 miles @ HM pace
Wednesday Rest or cross-training
Thursday General Aerobic 9 Miles
Friday Rest or cross-training
Saturday Recovery 4M
Sunday Medium-long run 12M
Weekly Mileage 33
Blisters and beer wrote (see)
Evening all, Good racing Steve even though you were a little dissapointed with your time. I've had similar concerns in the past with getting injured during training for marathons - which I now put down to running too many of the runs too quickly. Thatboy - good news on our rehab.
7 miles for me yesterday including 10 x 2 mins hill repeats. Went out 4 mile slow tonight. Both runs were a bit difficult with the odd slippy area. Temp down here is n't going to get above freezing all week but at least the snow/ice has mainly cleared so I can get out and give the treadie a miss.
If only we had some snow I'd be tempted to try the Microspikes myself Andy
Steve - The P&D Up to 55 programme is based on 5 days running per week and the first block of 7 weeks starts at 33 miles and increases to 45 miles before a cut-back week of 37 miles. The next block has weekly mileages of between 43 and 55 miles. So, given you've been doing 30+ mile weeks, I think you could cope with the schedule if you felt it was right for you and were sufficiently motivated. The important thing would be make sure you're conservative on the paces for that initial 7 week block and to run the recovery runs really slow.
Blimey Barry B, hill reps on the ice - are you crazy! Good session though . I've not got access to a dreadmill, so have been going out with my Salomons on which has been fun in a strange sort of way. All last week, it has just felt like keeping the motor ticking over rather than doing any proper training. Maybe that's not a bad thing in prep for a 16 week build up?
SBD - Not having got a copy of the P&D book, what is the target time of the up to 55 programme aimed at - sub 3.15 I gather?
Yes - no mention of target times but recommended paces of runs are geared to your Goal Marathon Pace. I'm sure a lot of the people using the schedule would be looking for sub 3:15 but I would also expect a few manage sub 3:00
Thought I'd try a treadmill tempo today - I must be mad but I'm quite looking forward to it
Flooping freezing here, up North. 8 slip slidey miles home last night at an easy pace, although it never feels comfortable with a rucksack.
SBD - Isn't this the looking forwad to it face? Good luck on the treddie.
Nice hills from you, BarryB.
Thanks for that Mildred. If only I had the arms of Mr Tickle
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