P + D training for VLM 2013

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19/02/2013 at 21:20
I think the GAs can be done however you fancy them. Some times I do them around 7 mins, sometimes 8 mins. Think it depends what you been up to and how you are feeling. I think you have earned a GA run at the slower end of the scale after your half marathon time Craig!
19/02/2013 at 21:34

Craig I noticed tonight my recovery time felt a piece of bloody piss, I felt like I was walking.  I do think racing has its benefits in that respect - it gives you confidence plus you see how fast you can go over distance and that when you are running slow, it serves its purpose but it's nice to know, that you aren't becoming a one pace pony! 

Chris - your paces terrify me! 

Liverpool Half is full.  Is racing Blackpool Half 3 weeks out too near? - I do recover quickly...

19/02/2013 at 21:45

YES Blackpool is too close. Ironbridge?

19/02/2013 at 21:48

Not sure HeOw. I am in Wilmslow half and that is 4 weeks out and was worried that too close to race.

19/02/2013 at 21:52

Hang on - Blackpool half is two weeks out!

19/02/2013 at 22:32

I am doing Manchester, 28 April.

19/02/2013 at 22:33

Ironbridge too hilly for me.  Need mega flat course to see where I am at nearer marathon, see if I am an afleet loike...

19/02/2013 at 22:37

Hi Literation,

Practically as scheduled.

Only difference actually made it harder, doing the 14 miler that week on the Friday rather than the Wednesday.

19/02/2013 at 22:49

Crikey this is a fast moving thread, just like us lot.
Heow to answer you first, no not really aiming for 3.30 anything sub 3.40, today's pace just felt right at the high 70s low 80ish% max heart rate which I understand is steady state/ marathon pace, I try to use the hrm as much as possible to determine my pace anything above that would be LT pace , I was going to do just 3-4 miles at that pace but it felt nice and comfortable I would have done 9-10 but want to feel fresh as poss for tomorrows VO2 session  yesterday I did my recovery run at 70% and had to 9.30-10 min mile due to fatigue from racing it feels slow but I do what the monitor
says that way I was left feeling fresher for today, and its great that you are getting involved with your local park run , it seems to me that that sub 1.40
half is as important to you as getting a good marathon time, same here but be careful it isnt at the detriment of you marathon training, too much tapering and recovery wont leave much time for scheduled quality runs. A half 3 weeks out..hmmmmmmmmmmmm..you may get away with it at your age..I raced one 2 weeks out once and really regretted it come  mile 18 of my marathon

Ten I will let you off calling me a whore just this once , lovely run there well done you.
Lit have a nice easy week from now ready for your half,I too shall be doing an unscheduled 22 this coming Sunday as my half is on the 3rd..and loving the twatty pilates got another class tomorrow..
so its 15w Pottermiss and Mennania who are benched.?..well healing vibes to you all

Got to think of somewhere round her flat enough to do those 600s tomorrow may even resort to the treadmill if all else fails, I was thinking of doing a club track session tomorrow which will be 800s but the temptation to keep up and end up running too fast is putting me off that idea. So ore unsociable lonesome running.. oh well.(love it really )

19/02/2013 at 23:10
15 West and Pottermiss, I had a tummy bug at the end of last week so I can sympathise. And I don't think anyone can say it's self-inflicted, 15W! I still don't feel quite right...

I did an LT run today, as I thought I'd swap this week and next week's schedule so that I get a recovery week before my half mara. Does that sound reasonable?

Night Nurse, you sound like you are really getting into the (was it twattish?) Pilates. I do it once a week and would swear by it. It's certainly not easy at times!
19/02/2013 at 23:19

Caz yes I like it because its so different, it looks easy but I am honestly crap ,and really have to concentrate hard, I stay at the back of the class so no one can really watch me lol..there are some what I would call plump..no well actually FAT women ,that couldn't run a mile let alone a marathon .(.god that sounds bitchy ) but they loads better at balancing than I am .

And yes swapping the weeks to get a recovery week leading up to the half is very sensible, I have to say that cos thats what I a doing next week my half is on the 3rd  

19/02/2013 at 23:24

Caz, my plan's got arrows all over it from swapping things! The only thing that doesn't make sense to me is voluntarily doing an LT session when no-one's making you... but I suppose you have to do it some time.

NN, my usual pilates class is tiny so I can't hide, but even though I am way stronger than some of the other people there, there are some exercises I just can't do because I don't have the co-ordination or flexibilty for them. But you can definitely notice yourself getting better.

19/02/2013 at 23:53

Thanks peeps.  I'll see how I feel on the weekend and perhaps slip in an extra mile.  I've got an idea how I can mini-sort-of-semi-taper next week for the half-marathon, though I'm not at all sure what to do about the week after the race.  I'll run it past you all nearer the time.

Apologies NN - I was actually probably referring to another forumite called "Lady of the Night Nurse", hence the confusion   It won't happen again.  I wouldn't want to upset anybody who's hobby includes the use of a device called a "reformer" 

Get well soon 15w/Men/Pottermiss

20/02/2013 at 00:05

Reformer ? christ its all I can do to use the ruddy 2k hand weights without falling @rse over tit...I will stick to the mat..

Ten do the LSR  it is important, then take it easy, I shall do 22 on Sunday, and am doing a half on the 3rd.

Edited: 20/02/2013 at 00:07
20/02/2013 at 07:11
HeOw wrote (see)

I am doing Manchester, 28 April.

Oh yeah, forgot.

20/02/2013 at 07:14

Have swapped things round a bit this week as didn't want to do a VO2 run too close to a MP run, so it's 11 miles for me today. Think I'm ok to run, but yesterday evening I was eating normally and everything has stayed down so far...and feel almost normal this morning. I'll see how it goes.

HeOw - keep trying for Liverpool and maybe Wilmslow - people drop out. Keep checking events forum page.

Edited: 20/02/2013 at 08:34
20/02/2013 at 08:55

Thanks NN.  I'm definitely going to do the LSR, but I've just been unsure whether to increase from the scheduled 20 miles.  Going by what you, Lit and SR have said I will extend the run, depending on how I feel on the weekend.  I'm planning to run it on Saturday and take Sunday as a rest day.

Here's what I'm planning, leading up to the race:

Today (Weds): Rest ; Thurs 12m MLR; Fri 5m Recovery; Sat: 20-22m LR; Sun Rest.  [weekly total miles 55-57]

Next Week (Total 46m):

Mon: 8m VO2max (5x0.4m intervals)

Tue: 12m MLR

Wed: 5m Recovery + Strides

Thu: 8m GA

Fri: Rest

Sat: Rest

Sun: Race Half Marathon

Does that look reasonable?  I've changed it several times already, so it's not cast in stone 

The week following the half marathon is another debate.  I'm finding that even harder to decide what to do, as I can't find any firm guidelines in P&D.  I get the feeling I should be changing the VO2Max session during the week following the race to make it a week of easy (effort) running, but I'm not at all sure.  Is it reasonable to expect to be able to run 18m with 14m@MP a week after the race? I could potentially push the MP run back one week to a week where I have an organised 18m training run booked.

20/02/2013 at 09:15
Ten - for Wrexham on Sunday I did my recovery week a week early (I'd had a couple easier weeks because of illness so really wasn't a problem) and did no pace work that week and won't be doing any pace work this week either (there's 5 miles LT scheduled in 10 miler on Friday). I figured 13 miles at HMRP is enough for two weeks worth! I would also maybe change the 5 mile recovery with strides to the Friday, I did this and found the speed definitely got legs ticking over pre race.

15W - I will keep eye out for Wilmslow I think.

Feel like I'm getting another cold. Damn this asthma.
Edited: 20/02/2013 at 09:17
20/02/2013 at 09:19

Ten that is perfect, similar to mine but I have no V02 session next week   you have plenty of time to recover if you do yours Monday, as for the week after that will depend on your abilty to recover from a race, when did you last race ? skipping a VO2 session wont matter , as the book says it isnt as important as LT and endurance sessions plus you will have done a serious effort in the half anyway , and using the  the 18 mile organised run as an MP session sounds ideal, leave the MP till then.

Oh as Heow says I always get a few strides done on the Fri/ sat before race day

Take care Heow , the trouble with racing is are immune systems are weak for a couple of days, 


Edited: 20/02/2013 at 09:22
20/02/2013 at 09:25
I got a wilmslow place after somebody dropping out, didn't realise it was so popular, looking forward to it now.
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