P + D training for VLM 2013

Ten, my plan is to extend the 20 miler this weekend by about a mile or so (mainly because its a nicer route) before doing a HM the week after.  

My original plan was similar to yours for the week before the HM, as it basically follows the schedule but drops the Saturday long run - but my plan's all over the place at the moment after missing most of last week! The one thing you may want to consider is a 5m (or shorter) recovery on the Sat - this is a personal thing as I find I start out too fast if I've had a few days off, so the short run just gets the legs turning over without expending too much energy, and also lets you vent some of the nervous energy that builds before an event.

For the week after I'm planning to follow the schedule, but I'll see how I feel - for example the Tuesday is 8m with intervals, so I may skip the intervals.

I completed the 11m with 7m LT session this morning - I agree its defnitiely nice to have that one completed!  PS If you want a nice psychological boost, make a quick calculation of how quickly you did 6.2 miles and compare it to your 10k race times   Its nice to see how fast you completed it - probably not PB territory, but then PBs aren't set mid-week with an additional 5 miles of running.

re. Wilmslow - this race is 4 weeks before london. You think I should race it or use as a MP practice run?

Feeling much better now and got the 5 x 800s done last night, just a smidgen quicker per rep than the same session this time last year but last nights had 2 hills in each 800 whereas last year I was on a flat route so not too bad. 

Thanks for all the get well wishes, glad to see 15W is feeling better, hope the throat is okay Menn and you get your run done.

Great Tempo run Ten! 

Hope everyone has a good run today, I'm off to look at Manchester Uni with the youngest in a minute. 

Thanks for the great feedback on the schedule.  The only amendment I will make for next week is to run an additional short recovery with strides on either the Friday or the Saturday (probably the Friday).  Just a few miles to tick over, sounds good.

The week following the race I'll change the VO2max session to a GA/Recovery.  I'll decide whether to put the MP run back when it gets nearer to the time, depending on how well/badly I recover from the race.  

Sounds a bit like a plan 

Thanks pottermiss, glad to see you're recovering well with a good session.

HeOw wrote (see)

Ten - good idea but do you need an extra recovery? Just swap Wed to Fri? 

Good point, thanks.  The simple swap makes more sense and gives a bit of extra rest.  (this is why I put my schedules into spreadsheets - my book would be a mess of amendments otherwise )

SR is having a Groundhog day 

Pottermiss - glad to hear you're also feeling better - sorry for ignorance etc, must have missed it, but what was up with you?

HeOw - I may run it as an MP run......but means having some self control! Hope you recover well today. Remember to eat well etc. If you're not feeling up to 12 miles maybe shuffle things round and have a 5 or 6 mile recovery run instead, or totally rest and start tomorrow.

Ten, I usually go for a gentle 3-mile run the day before a race. I'm going to decide what to do next week based on how I feel - in the past I've had no trouble recovering from a flat half but suffered after a hilly one after pelting downhill. My quads didn't like it at all and I couldn't go downstairs or lower myself onto a chair without wincing for a few days.

Pottermiss, good run & glad you're better. Have fun at Manchester - we've got a UCAS visit day at my place too, though sadly I'm teaching so can't have dodgy sandwiches with all the parents.

HeOw, just do a shorter recovery and do the 12 miles another day. Also I have a plan: try and sneakily persuade Craig and 15West to do loads of stupid things and massively overdo their training, then they'll drop out of Wilmslow and give you their places.

Out at first light this morning for my 8 miles with 5 x 800m at 5k pace, which for me is about 7.15.  I have to say that using different programmes previously I might have ducked out of this one or not pushed as hard, but somehow the programme and this thread makes hitting the paces and holding them compulsory. 

Pleased with the pace throughout and to an extent did it with less Garmin help than I expected.  I loaded the workout last night and all I got from my Garmin today was the factory preset screens, all my personalised screens had gone  Will have to re- do them tonight, at first light with no glasses it was a no go once out on the run

Quite a surprise when I looked at my pace to see 2.03, thought shit I'm flying!  It was miles gone

i maybe spoke a little soon about the successful physio visit.

Went out for a 6mi recovery jog yesterday. Managed about 5 and a bit, and ended up walking the rest back home. front of calf, dead centre right above the foot was sore, painful to run on and walk on. This is brand new, and i can only assume it's because the muscle is sore from being battered by the sports masseur and physio. I had to ice the spot and take some ibuprofen, which helped, and i'm hoping a rest will allow it to recover.

So i'm moving my 14mi medLong run to tomorrow and resting today. Ho hum.

Heow echo what Lit says..skip the 12..seriously, none of us are short on MLRs do it Fri if you are up to it  take plenty of fluids Vit C and echinacea,(dont worry I wont prescribe and enema)

Pottermiss glad you are feeling better, enjoy the uni visit have you looked at any others ? my eldest went to Liverpool ( there are some strange folk up there )

JF50 well done for getting that sesh out the way,I had to read your post twice when I saw will have to re do them tonight !!! I thought you meant the 600s !!! I guess the best way to work out 5k pace if you havent raced a 5k (WHICH i HAVENT )is take about 30/40 secs off 10k pace ? thats what I shall try anyway so hoping for just under 7s cant see me hitting it to be honest my legs just will not go that fast..especailly after racing 10 miles Sunday..will see, can but try and who cares anyway ? we are training for a marathon not a 5k, as long as we go fast enough to feel sick..

Just done Pilates, lots of wobbling going on and lots of core work ouch !! gathering my thoughts now on how/where to do the 9miles with 600s vo2   might even get some house work done at some point !!

Cross post..

AG be sensible and take care..

NN: I'm always doing my reps as fast as I can hoping that the outcome is close to 5k pace

Ten: awesome LT run, matey!  Well done! It sure is the most daunting of the entire plan. I remember bricking myself each time I faced it. As for throwing around the next week -- I wouldn't do 2 rest days in a row. They make me really sluggish. Like Stu, lit and others said -- perhaps do 3-5 miles with a few strides or with one or two half miles at HM pace. Just to remind them legs how to turn.

Stu: also well done on getting that LT run out of the way. Mine in 2 weeks time. The 12 week plan really is quite different

Mennania: another one on the sick bench - here's to a quick recovery

NP: great speedwork. I can honestly say that I have NEVER run anything starting with a 5 ...

nice GA running, Chris & craig - your slow pace is still quicker than my marathon pace

HeOw: would also add Vicks First Defence to NN's list. It's my secret weapon. At the first sign of a sore throat I'll shoot some up my nose (now that sounds weird). It's a nasal spray and it stings but hell, does it work.

Right 15 mile MLR d&d this morning. Got a bit carried away and ended up with 8:11 av. pace, with 10 slightly faster miles in the middle ranging from 7:39 (whoops)  to 7:57. Very happy with that. It was freezing cold and very windy but I felt quite strong. Just ate an entire pizza for lunch

Thanks Chick.  Following the advice on here I've changed my plan so I no longer have two back-to-back rest days.  

Good work on the MLR, and even better work on the pizza 

Chick good running, good eating

AG hope that shin improves quick, and just the bit of bruising you suspect.

NN it's a tough session but very satisfying, the VO2 not the housework! 

Pottermiss - wouldn't Telford parkrun be closer? The first one was last Saturday.

(I tried to insert your post but then it wouldn't let me write my message underneath!)