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Isn't this a great thread? So many supportive and positive people keen to share their wisdom and experiences to help others.
That said, it didn't help me at 6am this morning when I rolled over in bed for another 40 mins rather than get a 5 miler in.
Oh well, Mildred, you probably deserve it as you've done some high mileage recently.
Excellent advice provided, MM. The only thing this cheeky upstart would say is, with Steve being prone to injury, a lactate threshold might be more advisable and just as beneficial as the intervals.
Blisters and beer wrote (see)
MM - Yip, fair enough! You don't think people are actually reading what I type, are they?
Steve Not much to add, but as someone who is currently 5 weeks intp P&D upto 55 from an average base of 25/30 miles per week, I would agree with SBD. I believe it is possible, for 2 simple reasons. You have stated you don't count recovery runs in your miles, this is 10 miles of the schedule, plus slowing all runs down makes them a lot easier to manage in terms of tiredness for next training. Great advice and balanced infomation from MM.
8 miles for me last night with 10 x 100m strides, in glorious sunshine and +18 degrees along the beach front.
Arrived back home late last night to -5 degrees and fog. Currently sat in the house scared to go out.
SteveYour long runs are still too fast! Long runs and semi-long runs should be done at MP + 60 secs as you're trying to log easy time on feet to build your endurance rather than viewing it as a necessary evil which should be over and done with asap.As a comparison I'm hoping to log ~ 55miles this week and apart from the hard bits during the club session tomorrow night I'm not going to be going faster than 8m00s pace - in fact last night's 5 miler was at 8m35s pace. I'm aiming at a sub 85min HM in 10 weeks time.
As for the races:2nd Jan - 10K run it as a test to see where you are fitness wise (hopefully long 39mins?)23rd Jan - Dartford 10 Miles (Hilly!) Comes at the end of week 4 so use it as a test of form having had a cutback week.27th Feb - Roding Valley Half (Hilly!) Treat this as a training run, don't taper down for it, run it at slower than MP and use it as a good workout within the context of a long run20th Mar - Brentwood Half. Use this as the MP run that decides your MP for London. It's only 4 weeks from London so the result may well be compromised because it falls at the end of week 12 when you should be in the middle of racking up some good mileage but it will give you a good feel for what you're capable of.
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!
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