P + D training for VLM 2013

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14/02/2013 at 13:56

Thanks all. I'm thinking (and hoping) it might be DOMS as well. Just been stretching in the office kitchen and looking like a prat but who cares. I solemnly swear to only ever run my recovery runs alone from now on so as to avoid temptation. I might even have one of NP's ice baths tonight and ditch the run.

Hope the hangover isnt too severe 15W - I had to delay last Sundays run from morning to night after too much medicinal red wine saturdxay night. The hangovers just worse the older you get. Its one of lifes many unfair features!

14/02/2013 at 14:11

Chris - it will be DOMS if it is in both thighs - I did my first ever fell race whilst training for Chester up Moe Famau and I seriously could not walk for 4 days afterwards.  My quads were in agony.  Just start listening will ya?!  You NEED to run slower if you want to do this amount of mileage! 

NN - You are my Fairy Godmother...  

14/02/2013 at 14:39
No Pain wrote (see)
Me and my OH fly over on the Friday do the expo and normally fly home on the Wednesday, this year we are flying out to Grand Cayman on the Wednesday for two weeks on the beach what a way to recover

Nice, NP, like your style . Gotta love the Caymans - very chillaxing out there.

Night Nurse wrote (see)

Oh yes..I got my saucony progrid kinvaras today !! I cannot believe how light they are..they are like slippers ...and I feel as light as a fairy...

ha, told ya so . Wait till you do tempo in them!

That 26.2 on yer own was plain crazeeeeee, HeOw! A very decent marathon time, btw all on your own and with a bit of incline thrown in. Respect.

Well done all doing their 15 milers. Mine is due tomorrow. Funny how the 12 week plan seems to throw the order of runs around.

I'm an early morning runner. I could never run at 10 at night . I'm usually fast asleep by then, rockstar life that I lead. On the downside, the alarm goes at 4am most days 

7 easy ones d&d at dark o'clock for me too, NP . Fcking freezing -5 and the nasty north-easterly wind made it feel even colder. Sick of it
14/02/2013 at 20:24
Chris cold bath but you should have done it after your run but it will still help
HeOw good advice for the young guns
15W enjoy your trip to London.
Chick we have friends who are normally in Key Largo but living in Grand Cayman at the moment, I booked a condo on 7 mile beach. Think after the first week swimming and chillaxing I might start jogging the beach looking forward to it lots.
14/02/2013 at 20:26
Chick well done on your running in the cold at dark O'clock
Second run of the day done and dusted here
14/02/2013 at 20:35

Not getting let out tonight.  Will have to skip the rest day next week to make up.

14/02/2013 at 20:58

Sounds bad Craig. Can't see it happening this time around mind.

Glad to hear everyone else has hate their 15 milers today. I have just got back from my 15 miler at 10 o clock at night. Had a few things that needed to be done after work around the house and soooooo nearly ditched the run. But I zipped up the man suit and got on with it. I think I was actually cursing Pfitz audibly for the first few miles - f**k you pfitz and your mid week long runs! Still 15 miserable miles in the bag. Done. Dusted. Ticked off!

Kudos to the early morning runners - I hate mornings so I'm sure there will be plenty of late night runs to squeeze in. Don't you just love marathon training.

Another VLM virgin. And a marathon virgin too.

P.S Literatin - I am so jealous of that Chinese right now. Think I'll have to give that a go next week! I am liking your style.

14/02/2013 at 21:16

I decided to profit vicariously from the lessons of Chris's DOMS pain, and heeding the dire warnings of HeOW, made a special effort and managed to spin out my 6 mile recovery run to 58:25. Then I had leftover Chinese takeaway.

14/02/2013 at 22:59
Dear goodness Lit - that's how slow I do 6 miles recovery . You must have virtually been walking !
15/02/2013 at 08:26
Well the next few weeks till the middle of March are all about consistency, and trying to keep a focus when tired the body will adapt and towards the end of March we will be starting to think about taper time. Don't suffer taper madness to much so peeps keep going its not long now and if you have to slow down in a few runs or drop a few miles its not the end of the world.

Easy/recovery day here so 1 miles 64x25m front crawl done at Dark O'clock and 5 miles easy later.
15/02/2013 at 08:47

Final midweek run this morning, shifted to today because I have a long shift tomorrow.  Out to my "garage gym" at 5.20am, treadmill again for a 6 mile at recovery pace but including 6x100m strides.  Actually very easy doing the strides on a treadmill, slam the speed up to where you need to be takes a couple of seconds and then I sprint for 0.1 mile, actually more than 100m but not much, then slam back down to recovery speed, and just repeat 6 times.  Because you are on flat even surface it allows you to concentrate on your running form without having to look out for traffic, parked cars, lumps and bumps, drain covers etc. that you do when you are outside.

Just the long one left for Sunday and another week ticked off.

15/02/2013 at 09:35

Supposed to have a LT 9 mile today, but going to run the 9 fairly steady instead, due to the fact I have a half marathon on Sunday, think it makes sense, I'll then possibly put for 4 easy recovery miles in on the Sunday night so the mileage is hit for the week, does this make sense?? anyone??

15/02/2013 at 09:56

craig personally if I was racing the HM full out I would rest for the remainder of the day and call it a wrap on the week's running.

15/02/2013 at 10:01

Craig, I agree with JF50.

15/02/2013 at 10:03

Hi Craig,

I had 12 last night and binned it to 8 due to race on Sunday but I am trying to give myself as much of a chance as poss to be in half decent knick for wrexham. If you are planning to go full out I would not go quite as long this close, maybe a gentle 6 with a few hmp strides? and a 4 or 5 on sat to turn the legs over and replace the miles.

My 8 last night was hard work.

15/02/2013 at 10:06
Hello. Quick one from me. 13mi this morning in central London. Ran down to then along the embankment to big ben, then through st James and green park to Hyde park. Ran around that and then back. I was tourist jogger.
15/02/2013 at 10:14

Or Chillax like everyone else is suggesting!

15/02/2013 at 10:45

I'm jealous of your friends, NP . Mr. Chick once won a work incentive - a week in the (then) brandnew Ritz Carlton on 7 mile beach, Silver Rain Spa treatment included. They treated us like royalty. Sadly, the company went bust a year later

Craig: deffo take it easy.

Haha 15w, tourist dodging along the Embankment .... I remember that from my London days

15 cold and very windy miles d&d in the middle of the night . Av. pace 8:45 (decent for me), so it actually went ok. I was prepared to hate every minute of it but soon settled into a good rhythm and let my mind wander.
Still, glad it's a recovery run tomorrow. Then 22 on Sunday.

15/02/2013 at 11:37
Craig - don't make mistake of doing too much in next two days - racing Sunday full throttle then compromising your training next week. I've took it very easy this week, few steady miles on Monday, rest have been very easy or recovery pace. 4 miles recovery and like Men says I am also putting done HMRP strides in to that, to kick start my legs for Sun. Will rest tomorrow (you could do recovery run though?). I'd do 6 very easy today if I were you, 4 tomorrow then IF you are feeling ok on Sunday, maybe warm up for a mile pre race then do recovery run in the evening?

15W - did you have a Nikon camera around your neck and an "I love LONDON" hoodie on?

NP - Cayman Islands sounds bloody awful...
15/02/2013 at 11:45
Chickadee - bloody hell - what time you do your 15? Well
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