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SteveC1975 wrote (see)
.MM: to yur first question, not sure what is causing the injuries, the first one (broken fibula, was caused by being stupid and doing multiple hard days in a row, I come from a cycling background and this worked there, to a degree), the 2007 one was just not that bad, can't remember what it was now, but looking at my old plans, I missed two or three weeks at a crucial time. and 2009 was caused by going fast all the time and getting a small stress fracture. I do have regular 5 weekly sports massages
Yeah cycling a no-impact sport and you canget away with a lot more hard work but running is different for obvious reasons. You'd be wise to exercise caution if you feel a niggle or cold coming on during your VLM build-up - better to take 3 days off than have to miss a week or two.
The sports massage is a great thing and something I sued to great effect for VLM '10. I was having them every 2 weeks and it helped to nip problem areas in the bud. I'd suggest you bring the massages forward to a similar schedule
Welcome home Scooby! Horrible innit?
Sounds like positive news for you MsE. Your 7 miles were the same pace as my 8 last night so definitely nothing wrong with that!
2nd Jan - 10K23rd Jan - Dartford 10 Miles (Hilly!)27th Feb - Roding Valley Half (Hilly!)20th Mar - Brentwood HalfSteveJust some online scribblings for you to think about:16 week VLM 11 build-up:Week 1 - Base / Endurance.Race 10k flat outWeek 2 - Base / EnduranceWeek 3 - Base/ EnduranceWeek 4 - Cut back week. Race Dartford 10 miles flat out - assess fitness and training paces off the back of thisWeek 5 - Start introducing MP work and by now you should be up to 18 miles as a long runWeek 6 - First 20 milerWeek 7 - 16 mile long runWeek 8 - 20 milerWeek 9 - Roding Half within 16/17 mile long run. Treat it as a training run, not a race.Week 10 - 20 milerWeek 11 - 20 milerWeek 12 - cut back week taper into Brentwood HM at MPWeek 13 - heaviest week in terms of volume - 22 milerWeek 14 - 75% of week 13Week 15 - 50% of week 13. Sunday run = 1hour easyWeek 16 - light week, some MP intervals on Weds, nothing heavy.
That gives you scope to miss a 20 miler if things go against you and you still get the 5 x long runs = 100 miles. Following this gives you 102 miles as your 5 longest runs backed up with those mid-week semi-long runs
MM - You are a beautiful man.
Steve - There is some excellent advice here. Like you, I am used to smacking myself regularly on the bike and one of the hard things to adjust to with running is getting used to not being able to do this without injury. I reckon you are in a good position to start the P&D plan. The link I put up yesterday (here it is again if you missed it) is for the 55-70 plan. Very similar really, just a few extra miles added on.
I am probably doing the Dartford 10m, probably on the back of a slightly easier week as well. See you there
Scooby - Wrap up warm
MsE - Orthotics sorted me out (and Fraser as well I think). Think positive, once you have them you can buy lots of expensive racing shoes which only last 100 miles!
B&B - Don't worry. I just ignore whatever you type
MM - Many words of wisdom there - must copy and paste into my ongoing “Word doc of Wisdom” file.
Scooby - Did you get a sun tan? I bet you're wearing a tight white t-shirt today to show it off!
No running for me last night, but going down the Club tonight and see what's on offer. My wife is working late this week a few more times (run up to Xmas) so it looks like I'll have to get a few more late night in - no change there then!
Under the guidance of Liz Yelling I decided to go and do Chester 5 weeks after London. I had a rest week with no running then did weeks of 35miles, 38 miles, 32 miles before an easy week of 11 miles. The longest run I did was 2hrs and that was alternating blocks of 15mins of easy running with 15mins blocks of marathon pace work for the entire 2 hours. I did one run mid-week that included 15min blocks of MP and the rest of the week was easy running to help me recover from London.Chester marathon was my PB – 3h12m49s and it was a perfect race in that I ran a negative split by a handful of secs but I know that it was seriously compromised due to running London only 5 weeks previously. I was not fully fresh going into the race but did the absolute best I could on the day. I ran an amazingly even paced day with all my mile splits being very close together and didn’t pay any attention to my HR. A useful lesson learned for the future.
What have I learnt? There’s no short cuts to success in running a sub 3h15 marathon. You need basic leg speed at shorter distances so good times at 5k/5mile/10k are a must as is an ability to run 90mins or even less than that for a half marathon. You need 5 long runs to equal at least 100miles and to be honest, having run more than 5 x 20 milers will help with your endurance. You need to do a minimum of 40mpw consistently over a good 10-12 weeks prior to your taper. Running with a club will bring you in leaps and bounds provided you go out with a group that tests and stretches you. Cross country races are a great way to build leg strength and keep you race fit over the winter and provide some mental stimulus. Long runs need to be run at MP + (at least) 60s so for a 3h15 time you’re looking at 8m27s pace. My 5 long runs pre-London was an average of 8m35s pace and at Chester those runs kicked in with style allowing me to run a negative split and get stronger over the 2nd half and come out with 7m20s pace. Time on feet is key for long runs.
What would be a perfect schedule then? Ideally you’d be coming into a schedule where you’re already doing 35mpw based around a 2hr run on the weekend, a club night run Weds night and some easier paced running around those 2 sessions. Maybe the odd Parkrun and 10k or HM if during the summer or the odd XC race during the winter. This would allow you to start doing 2hr+ runs as your long runs fairly quickly and without any likelihood of picking up injury.I would say that mid-week semi-long runs (13-15 miles) are the 2nd most important session of the week followed by a speed session and the rest of the week easy paced running. Long runs and semi-long runs run off at MP + (at least) 60s and the easy runs at MP + 90secs. One thing that Liz Yelling taught me post Super Six was to keep practicing MP as much as possible so using the longer runs to introduce blocks of 15mins at MP is a good thing especially near the end of the run so you’re learning how to run at MP on tired legs.Ideal week (for me) if I was planning a schedule would look like:
Mon – 30mins easy runTues – max 60mins easy runWed – run to club (2 miles), club session (7 miles), 4miles loop home (class this as semi-long run)Thu – 30mins easy runFri – max 60mins easy runSat – restSun – long run
Thanks very much for all your Help MM, hats off to you for doing that, it was a great read.
I am working my way through the schedules you posted for me on the previous page, so thanks once again for that, am building my training spreadsheet as we speak on the back of that.
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