P + D training for VLM 2013

HeOw, I'm back on the 55-70 plan but have swapped today with Saturday as I don't have time for doubles today -- am at work till 6.15 then have to go straight to twatty pilates class miles away, after which I'll be too hungry for any running.

I have a twatty pilates class tomorrow, there was a class taking place this morning while I was on the treadmilll doing my recovery run...looks easy !! they dont work up much of a sweat do they...bet I wont be saying that on thursday 24 hours after working things I have long forgotten about !!

Well... some of it is quite easy (gentle warming up) but it's a lot to do with core stability, which is the thing you said you needed. Also it makes your pelvic floor muscles stronger, a reason I will never wee myself during a tempo run (@ HeOw).

My pilates class is hardcore, though, and often involves me being made to hold a plank for ages while everyone else who's given up sits around watching.

I'm

decided on 12 with 4 at hmp (6.20) and it went ok but was a bit tired and achey at the end so a 3 mile recovery later and a rest day tomorrow. I realise that without something approaching a proper taper I wont be pb racing Sunday.

I like the idea of bagging the confidence of a good half and concentrating on the endurance therafter

Actually, I'm after some advice too -- this week's Sunday run is 15 with 12 at MP, but I missed 9 days last week, so missed a 21-mile LSR. I'm tempted to do the 21 miler on Sunday instead of the MP run, but that might just be because I'm lazy and I like long runs better than hard ones.

I'm doing a half marathon the week after, which I'm planning to do a mini-taper for and race properly, though it doesn't look much like a PB course (massive great hills).

So what do people think is more important: making up the total number of long runs, or doing the marathon pace miles to get a feel for the pace?

I think you should do 21mi with 6mi at MP.

Oh, good idea, I genuinely hadn't thought of combining the two runs! That sounds like quite a nice session, too. Thanks.

Jeeeeepers - this thread is moving faster than Mo Farah at the Olympics!!

HeOw wrote (see)

Chickadee - the right decision and I hope you are ok.  Your times are very inspiring to me by the way, brilliant. 

Chris - yes, do the 10 miler and bloody go nail it mate.  Could you not do the 15 miles with MRP mid week and swap the LT run for the 10 miler?  

Good running Ten - are you feeling back on form?  

Mark - I hear you, I too did my long runs 6 days apart and guess what, I seem to have picked up a niggle too.  The lower part of arch of foot (nearer to toes than heel) has been a bit sore since Friday (no idea what it is).  I have done 7 miles with strides yesterday and easyish 8 miles tonight (in new Mizuno trainers) and it is a bit niggly tonight, just tender when I press it. May have to bench myself for couple of days.  In 10 years of running and 18 months of marathon training on and off, I haven't had anything like this before. I do believe the trainers I were running in have caused it as they had had their full innings and were on their way out.  Anyone any ideas what it is?

 

Thanks, HeOw. I keep telling people if I can go sub 3:30, anyone can . Hope your niggle buggers off . I tend to ignore foot niggles and usually they go away on their own.

craigtdavies wrote (see)

Morning, I did 12 today progressively getting faster and finishing around 7:20 pace, just wondering if anyone has any thoughts on how I should train this week. I have 11 tomorrow, 5 recovery then 9 mile LT run on Friday. I am supposed to have 17 on Sunday but am running a half marathon, should I just continue as normal and drop the 4 miles or juggle stuff around a little. Any ideas would help.

Wot Fiona said, craig - stick some miles on either end (warm up and cool down).

Ziggy: wowzer, some bloody brilliant hardcore running!

Lit: I'd go for the 21 miler too. Although I find MP in 20+ runs priddy hard. Try and hold back and do those early miles even slower than you normally would (think of that marathon talk interviewee girl that ran 2:53 - she did the slow part of her MP run at 9mm).

I seem to have mostly recovered from my fatigue from the weekend run, and my shoulders and back feel a bit less stiff, although this desk job doesn't do me any favours I could stretch more than I do.

My week looks like this:

Today - 7mi recovery w 8x strides

Wed - 12mi Medium Long run (9:55 - 10:50 pace)

Thur - rest

Fri - 10mi LT (2mi warmup, 6mi @ ~8:25, 2mi cooldown)

Sat - 5mi recovery jog

Sun - 20mile long run (9:55 - 10:50 pace)

I've booked a sports massage for Monday lunchtime to see if that helps at all with recovery from the 20mile run.

Off home soon to do my 6 miles recovery - it looks like rain. I hope it holds off.

Agent Ginger - I think that some of my niggles are due to long hours at my desk. I've recently started to try to stretch my hips and hamstrings without anyone at work noticing. But I just think that they think I'm weird.

Lit I'd be careful with injury of a 20+ with MP at this stage. You've already proved speed over shorter distances so maybe just go long this week and/or throw a few MP miles into one of the mlr's. Plenty of time to still get the MP miles in during March.

Been for sports massage after work, and for once not painful 

Markf, thanks -- I honestly think I'm over the injury (or rather headed it off before it became one) but I also have to remind myself that I've never actually run further than 20 miles before! I'll see how the rest of the week goes. But my sports massage yesterday wasn't painful either, so I think that's a good sign!