P + D training for VLM 2013

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17/02/2013 at 21:25
NN - cant be sure about the HR, but it felt hard but not awful. My breathing was really only hard on the uphill bits so wasn't an all out effort. I think it must have been about MP effort if you see what I mean.
17/02/2013 at 21:42

Gentle 4 recovery for myself to get my 17 for the day and 60 for the week.  No worries Helen, weill catch you soon.  

17/02/2013 at 21:45

Did you warm up pre race Craig?  Add that in too!  

17/02/2013 at 21:52

Only a jog/walk to te start.

18/02/2013 at 08:41

Fiona I am impressed that you did that session, its one I put off doing on my own, its so mentally  tough, its bound to feel hard thats the point , so I would say you are well on track for that sub 4, are you planning to do any half marathons to give yourself an idea of what you really could aim for ?

Ziggy as we said to Fiona that is a tough session you have worked just as hard as racers today even harder on your own.

HeOw I am impressed you did that recovery run, I was promising myself all the way driving back from the race that I was going to do a 4 mile recovery when I got home...but I thought sod it I earned a rest  still find it hard to believe I managed that time on that course with such a bad head wind, but will have to wait till later in the year to race another 10 miler, as my PB course race doesn't exist in the race calender anymore  I was thinking of looking for a flat 10k as I also hit my ( over age 45 ) 10k pb in yesterdays race, my best ever 10k is 43 mins but that was when I was 39 about 12 years ago.. and it was the 10ks that started to suffer once I hit 40 so I dont do them often

easy 4/5 recovery later.

Edited: 18/02/2013 at 08:43
18/02/2013 at 08:59

Phew not been near a PC since Saturday morning so some catching up.  Great PBs from NN, and son.  Craig  a great PB and placing and great PB from Men, love the protein replacement drink, Speckled Hen, not seen it in Sweatshop!  Good races and  miles from everybody else, everybody seems to be going so well. 

I did my 16 mile with 12 at MP although it ended up at 18.5 sort of on purpose but partly because of where I was running the 12 to do them on flat roads to get some consistent splits.  Average pace for the 12 was 8.07, probably a bit faster than I haved trained for but didn't feel too bad.  Will assess again later in the programme.

I am working a long shift again tomorrow, 8am to about 10.30pm, so will shift Tuesday to Monday and run 8 miles GA tonight.

18/02/2013 at 09:01

JF50   8.07s  !! blimey well done .

18/02/2013 at 10:34

JF50 - excellent MP session

NN - I don't have any races planned before VLM this year. However, my HM pb was in Blackpool last summer when I was training for autumn marathon.  I was aiming to hopefully go sub 1:50 as I'd been trying for ages and came in at 1:47:13.  Based on that time I should apparently be able to achieve a 3:4x:xx for marathon.  I think that is just a bit ambitious, but I am now thinking that I could stick with the 9 mm pacer which I think gives a 3:57 instead of sticking with the original plan of 9:09 mm. A bit of me says that I should just stick to the plan tho' as 3:59:59 would still be a PB by over 9 minutes.

18/02/2013 at 10:57

Well done on your MP run JF50 - maybe your faster than you think!

Ran my 16mi with 12@MP this morning also. The mp miles were all about 6.40.

Winter starts again tomorrow.

Still feel like I have a hangover this morning, must be getting old.

18/02/2013 at 11:39

You know you are getting old when the hangover lasts two days 15W. Mine tend to last 3 days now!

18/02/2013 at 12:22

Fiona its not too ambitious some people (and mainly women) are better converters than others and dont slow down the further they go, alot of schedules say you should be able to go sub 45 mins to get under 3.45 marathon..but I cant do that now, but my 10k pace now is also the same  my 10mile/half marathon pace,but I just cant go faster over 10k...weird.. there are plenty of men at my club who run 1.35s for halfs but cant get under 3.45 for the marathon, whereas my times are low 1.40s and I can get 3.40-3.45 I think its to do with the way we convert fat or something.So concentrate on those LSRS and teach your body to utilise fat. And a 9 min pb is not to be sniffed at..

 today was .just under 5 miles recovery run and then threw  a few weights around (dont really know why I do that )..lol but it keeps the bingo wings at bay 


Chris J77 wrote (see)

You know you are getting old when the hangover lasts two days 15W. Mine tend to last 3 days now!

I dont get hang overs cos I dont drink...a real sign of age ..

Edited: 18/02/2013 at 12:41
18/02/2013 at 12:55
Night Nurse wrote (see)

I dont get hang overs cos I dont drink...a real sign of age ..


7m recovery with strides today.  Outdoors again, having discovered the joy of doing strides outside 

I'm terrified of the upcoming 11m with 7m@threshold.  Having missed the previous 6m threshold run, I'm not feeling at all confident that I can do it!  I'll still give it a go, though.



18/02/2013 at 12:58

Fantastic race results going on over the weekend.

I was another one doing the 16 miles with 12 @ MP.  I deliberately ran it with the Garmin only showing HR, as I'm a bit unsure whether my target pace is a bit too ambitious.   Most miles were 7:30 min/mile +/- 10 seconds, and target pace is 7:25 m/m for a 3:15 marathon.  So I'm quite happy with that 

Its definitely one of the harder sessions - I ran the 12 miles in the middle as the last two miles of the loop are fairly hilly.  I crawled up those hills! 

Men's "Old Speckled Hen" reminded me - do they still give you a bottle of "London Pride" at the end (or am I just imaging it)?

18/02/2013 at 13:01

Hi all

Some fantastic running going on since my last post - well done to all on some great efforts!

I completed my 16M (with 12 @ MP) run yesterday - ran the 16 in 1:47:59 with the 12 @ 1:18:48 (Ave 6:34) so am still hopeful that sub 3 is potentially possible

Have also signed up for the Bideford Half Marathon on Sunday March 3rd. Should be a good indicator of fitness with what will be 7 weeks to go when I run it - anybody else signed up for it?

Anyway hope everyone enjoys their running today - the sun is shining!  

18/02/2013 at 13:07


Dave yes I have entered Bideford my number arrived this morning 447, hope its not as windy as yesterdays Hoe 10, at least its not as hilly 

Nice 16s Dave and Stutyr

Edited: 18/02/2013 at 13:11
18/02/2013 at 13:15
Fiona my old HM PB pre my 3:54 at Chester was 1:44 at Blackpool, we must have done the same race. The one in Sept? I personally would aim for a 3:59 and reassess your race after half way and see how good you feel around 16-18 miles, if you feel you could push for a 3:55 then that's when I would go for it. A sub 4 is harder than I gave it credit for, a lot of people aim for it but end up the wrong side (I did for Manchester) and majority of the time it's from starting way too fast. So take it easy maybe for first 18?

NN, I think people thought I was mad going out last night but I knew I hadn't overdone it at Wrexham and thought was great opportunity to make that 18 miler up. I had 2 weeks of recovery so think I am ok to bang extra run in, I know my body well. Hope I didn't make you feel like a lazy cahhhh!

15W, I've had hangovers until the Wed. Never again! Well done on getting your run in.

JF50 - well done on MRP run, my McMillan calculator gives me 8:08 as my MRP after yesterday's HM PB. Ha ha ha ha! Are you still unsure re pace?

Recovery day for me, needed! More physically tired as was wired last night from race and couldn't sleep. I have heaviest week for while in training this week, should I drop the LT sesh as I did race yesterday OR do I account for that in last weeks training as I dropped LT sesh from that to taper a bit. Hmmm...

I bet Craig is running!
18/02/2013 at 13:18

NN, the Bideford half is pretty good because, as well as being fairly flat, it's also quite sheltered (particularly the 5 mile 'under the trees' section between miles 7 & 12 on the Tarka Trail) so should (fingers crossed!) be a fairly good indicator for VLM times - many congrats on yesterday's 10M PB btw, that was great running!

I only entered the 1/2 yesterday so have no number yet - will let you know when I get it! 

18/02/2013 at 13:21
HeOw wrote (see)

NN, I Hope I didn't make you feel like a lazy cahhhh!


and yes wise words, about the going off too fast, 9 min miles feels easy on fresh legs after 3 weeks of tapering for 18 miles but damn hard after that..

18/02/2013 at 13:24

Well done to Dave and Stutyr on the MP runs. I'm now feeling a bit of a lightweight for skipping that session and rationalising it by going 'oh, I must do a long run [which I secretly prefer] instead'. Maybe I will make it up by doing it instead of the scheduled LT run the week after my half.

HeOw, I didn't think it was mad to do the recovery run last night, just that I wouldn't have been able to do it as I'd have had a massive Sunday roast and half a bottle of wine as soon as the race was over!

18/02/2013 at 13:24

Dave yes from what I can remember the only climb is out of Bideford before you get to the turn around point ? it will also be my birtjhday...how bloody sad is that running a half marathon on your birthday !! I will get a life after VLM

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