P + D training for VLM 2013

Hope your races go ahead, Mark, lit & others.

The cold wind is killing me . Did my tempo in it last night but my chest hurt badly and I was wheezing like I was about to keel over. Glad to manage 9.5 freeezing miles with 4 tempo (7:12, 7:09, 7:11, 7:11). Brrrr. I got that bloody taste at the back of my throat again, took it as a warning sign and skipped the final tempo mile. Asthma played up over night too. Seems better now though.
5 mile recovery this morning, wind has got even worse. Hated it  

Rant over . Enjoy the weekend. 

Did my 15 mile MLR at 7.13 pace this morning, Swapping Saturday for Sunday as going out tomorrow.  Was snowing for most of my run but fortuneatly it wasn'y lying.

1 degree but felt like -2 due to wind chill so wore three layers on top, under vest, long sleeved top and running jacket.  Plus hat gloves and tights.

Jeez... I just can't keep up with this thread!  Great running going on - everyone is way too fast for me as usual, so I can only dream of some of the training you guys are doing.

This week has been my highest ever mileage week (56m), highest ever outdoor miles in a single week (52m), and longest ever training run (22m). 

This morning was cold and windy with persistent light snow. I suffer with cold hands and it took two hours before they felt comfortable – even though I wore two pairs of gloves! I resisted the temptation to speed up too soon in spite of the cold. 

My mile splits were:

10:33/10:55/11:00/10:51/10:34/10:27/10:36/10:32/10:33/9:37/10:21

9:58/10:06/10:02/10:13/9:58/9:40/9:38/9:38/9:50/9:36/10:13

Mile 10 looks too fast, but it had quarter of a mile steep downhill at the start and I lost control a bit on the way down (fun, though). I consciously slowed in the final mile as a bit of “recovery”, since I was going over the planned 20m distance. I didn't wear my HRM strap to avoid the unnecessary chafing, and because it wouldn't tell me too much new information at this stage of the program in any case.

I took a SiS Go Gel at 11m, and another at 17m. I only drank about 100ml water – sometimes I wonder why I bother carrying it!

Rest day tomorrow, then a mini-taper for next weeks half-marathon race.

Have fun on your long runs!  It's not as cold as the Daily Mail seems to think 

Ten that is a really good long run, longer than I have gone so far   nice even spilts and well done for going over the magic 50 mile week , it is hard running in the cold when we want to run faster just to warm up..enjoy  your well earned rest day,

Chicky  nice pace ..pity about the cold and asthma take care and I know exactly what you mean, I detest running in cold wind and think WHY WHY WHY???? am I doing this ???...did you wear you kinvaras ? I have worn mine a few times and love how light they feel, I wore them for my race and for my intervals, gradually building the miles in them as I am wary of trying new trainers after all these years, but boy can I feel the difference, thanks for the advice ...mine are the kinvara 2s last season I think, they were a little cheaper than the 3s bright purple and lime green  

Surrey runner nice pace  and surely this must be the last cold spell..

Fiona, I can only make the Tues pilates class next week, but looked on the fitness time table and see they do yoga on Mondays so giving that a try too, plus it will be a nice relaxed stretching bending session after tomorrow long run, my flexibilty isnt too bad really, its core strength I lack

Lit and Mark I hope your races aren't cancelled  I am looking forward to reading about more pbs and brilliant time

I am moving to Wilmslow,,,just looked at that profile link bloody hell that is flat you lucky buggers 

8 Miles with strides later then work, last shift till Tues..will have to do 22 tomorrow  when I get up after sleeping off tonight's shifts 

Re:Wilmslow profile, might give it a good shot now, looks a good course, maybe shave a few seconds of my PB.

Thanks NN - enjoy your strides.

Good luck to the racers this week!

Good luck to all who are racing tomorrow!

Crongratulations NN on your prize! (belated I know) 

Good long run Ten, so cold out there today! 

I think I might enter Wimslow next year  

I will have a big catch up tomorrow after my 16 with 12 @MP in the morning - eek!

15W - There was a rather good looking chap running around Manchester - must have been you I guess , just got Sheffield, York, and Warwick to visit now...

Good luck with the 16/12MP Pottermiss.  That was the key session I missed , which is why I'm nervous about attempting the 18/14MP in a couple of weeks!

Wilmslow is fairly flat - there are a few unwanted hills towards the end though. Good luck all racing tomorrow. I need to give up booze.

Wow HeOw - that's early! Off out for 15 mi this morning, no chance to add any miles on as soon as get back got to go pick up puppy.

Good luck everyone with their running/racing this morning.  I am just about to go out for mine, 17 miles with 10 at marathon pace.  Wind seemed to of dropped off, still fairly cool but on the whole nice conditions.  I wanted to go a lot earlier but the Wife had a night out so she is having a deserved lie in.  Decided now going to give Wilmslow Half next month a good effort, like to see where I am with my speed endurance after following this schedule so far.  

Done and dusted - really enjoyed it, ran it mega easy first 10 whilst I woke up, then mate friend from club who ran miles 10-19 with me which was great, hilly 9 miles though! Started at 10m/m, finished at 8:20m/m. Then ran final 3 back on my own, ran final four at race pace as felt so good. 22.5 miles in total as accidentally pause Garmin for half a mile - NoPain, I have set the bar to 22.5 - you are now going to have to set it higher...   Good confident strong long run, can feel how fit I am becoming, it was no effort at all - wanted to sprint back!  

Craig - I think, by time Wilmslow comes around, you will really start to see benefits of the plan - you are only one week 2 or 3?  So give it another few weeks and I am sure you will be ready for another PB.

Good luck with long run NP. 

Enjoy puppy collecting and 15 miles 15W.

Sounds like a great run Heow, well done I hope you are feeling better now 

Just back from my 16 with 12 at MP and I am feeling quite good.  

10.21 10.20 10.27 10.08 9.38 9.31 9.35 9.24 9.30.9.13 9.14 9.08 9.31 9.22 9.22 9.18 . Still not 100% sure of MP but I was looking for about 9.30 so quite pleased and amazingly don't feel knackered! Off for a bath, and no not a cold one 

Great running so far, very good 22.5 from Helen finishing strong & and a strong 16 with 12 at mara pace from pottermiss. 

I did 17 with last 10 at marathon pace, average for last 10 was slightly faster than marathon pace, averaged 6:35 and the last 6 miles was into a headwind, so very happy with todays run.  

Great running folks

NN: yep, Kinvaras for me almost all of the time. Mine are dayglo yellow and lime green . Not sure what the designers think!!

17 with 12@MP today. Well, an attempt at MP. The race where I did the MP miles was more like an ice rink. Managed something liek 8:11 average instead of 7:50s. but not beating myself up