P + D training for VLM 2013

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19/03/2013 at 21:40

Oh and intervals tomorrow for me!  On trails... Ha ha.  Noooo.  Will do 5 miles on trails then hit gym straight after (it is on doorstep of trails I run) for the easy interval bit.  

Men - that made me laugh out loud re descrption.  I look a right pleb running fast. 

19/03/2013 at 21:49

Did the interval session tonight.  Have a head cold so feeling it a bit.

19/03/2013 at 22:00

Glad the pain has cleared Heow. I'd love to get out on the trails near me for my training runs, but the dark nights make it impossible. I will have to chose an Autumn Marathon next time.

NP - I'm leaning towards your way of thinking re the positive split and half way mark of 1.27. I think only the elites can really push for times at the edge of their capabilities and still post a negative split.

6 X 660m's (or 0.4 miles for Garmin purposes) done and dusted. Some decent pace in the legs with average pace around the 5.25 mark. I treated myself to a sports massage last night though and my legs always feel a bit wobbly the day or so afterwards. So glad to get it over and done with. Anyone planning a pre-London massage? and if so, how long before the race are you thinking of getting it?


19/03/2013 at 22:04



You can change the units on the Garmin to km, set the intervals to 600m, then change back to miles.  That way you can run the prescribed distance and still see you m/m.

19/03/2013 at 22:29

Good interval work being put down.

Busy day for me today, as usual the thread motors on. Did my 5 x 600m early this morning averaging 5.45 pace for the repeats.

Interesting that people are favouring positive splits. Is this course specific? My last 2 marathons were negative split and then even split and I really felt even split gave me the best possible performance. Have to say I'd personally feel a bit reckless aiming for a positive split of more than a minute or so. But I'll happily defer to those who've experienced the VLM.

Lots of reading back to do but I'm knackered so to bed. Catch up tomorrow...


19/03/2013 at 22:57

For me VLM has been a neg split 3 out of 4 times, the 4th was just a disaster, bad lead up and too warm on the day.

Surely a positive split only happens if you go off too fast I don't get how you can actually go out AIMING for a positive split I agree with AL its reckless

Edited: 19/03/2013 at 23:01
19/03/2013 at 23:09

I think it is more a case of wanting a few minutes' leeway at the end in case of a fade, rather than planning to definitely positive split, so I'd be planning to do it at an even pace, but would want to have allowed for that not quite coming off so I wouldn't feel under masses of pressure for all 26.2 miles. I don't think anyone's planning to go zooming off at a totally unsustainable pace on purpose.

19/03/2013 at 23:22
Yeah definately a case of allowing a few minutes for fade. Loads of the results around the 3 hour mark all seem to have a few minutes of fade in them from what I could see.
20/03/2013 at 07:21

So far, my racing has improved at all the shorter distances up to half marathon by pacing for even splits.  So I'm not going to change it for the marathon.  Once a mile has gone, I can pretty much forget about it and concentrate on my current mile.  My pacing has been disastrous when I've tried to overthink the race.

My biggest concern is the weather.  If it's not cold, snowy, wet and windy, then I'm probably unprepared!

20/03/2013 at 07:44
Yeah I'm with you ten. I have got everything crossed for a slightly overcast, wind free dry cool day. It will probably be a monsoon now!
20/03/2013 at 07:54
On preparing for warm conditions I am wondering if I should do a few more runs on the treadmill. My gym temperature is 19 degrees. Running on the mill is like running in a sauna, but may get me used to the heat.
20/03/2013 at 08:19

I guess the answer is have your own race plan in your head and stick to it, its hard to go off too fast anyway it is a crowded course, Ten like you I shall aim for even splits, erring on the side of caution and hope for a strong finish rather than a fade, much more comfortable.

SR that maybe a good idea, 3 out of my 4 VLMs were favourable conditions.

20/03/2013 at 08:29

Just dug out my Chester marathon times from last year. 1st half in 1.29.22, 2nd half 1.29.32...how even is that!!! (marathon time is 2.58.54...think I have calculated that right).

20/03/2013 at 08:30

Fantastic pacing 15w 

20/03/2013 at 08:30

SR - preparing for warm conditions? You're optimistic. We're entering another ice age I think. Actually running in gym to prepare for heat is probably quite a good idea if you can be bothered...but only a few times as you need to get your legs fully used to running on tarmac (something I'm not doing as I mostly run on trails).

20/03/2013 at 08:45

It's bloody well snowing again here.

20/03/2013 at 08:53

Only 4 runners how went through half above 1.30.10 got below 3 ie a negative split of 11secs or more. This has been discussed on the sub3.15 thread with some heavyweight marathon runners weighing in with their massively experienced view - there is no concensus and some beleive going off faster for a fade is a self fulfilling prophecy but the stats are the stats.

SR - Like the idea of an lsr in the gym.

15w - Nice pacing particularly given Chester Defo has a more challenging second half.

HeOw - Great news - You running Wrexham 10k in a couple of weeks?

Edit - 9 for me last night with 5 x 600 at HMP (not VO2), Still the same but no worse.

Edited: 20/03/2013 at 08:54
20/03/2013 at 09:02

How many are planning on racing this weekend? Schedule has 8k-15k tune-up race on Saturday. There is actually a 10k near to me on Saturday...at 8am. But I haven't managed a 22M run yet so my dilemma is whether to hold back on Saturday with a general aerobic run and do a 22 on Sunday OR race on Sat and do 17/18M on Sunday. What's more important at this stage? I feel like doing both could wipe me out for next week's VO2max.

On warm conditions...I have occasionally been wearing an extra base layer for simulating hot weather discomfort...

20/03/2013 at 09:08

I wonder how many were targeting sub 2.55 - 2.50  though, was it deliberate positive just just to get sub 3 by a couple minutes or were they hoping for better  and were disappointed with sub 3 if you know what I mean ?I guess they knew what they were doing being experienced though.

Maybe you guys should pop over to the sub 3 thread for some advice.

AL no race for me I am working  so I will just go and run a fast session, at least I will win 

Edited: 20/03/2013 at 09:17
20/03/2013 at 09:26

Something else I like about even pacing is overtaking all the positive splitters during the second half of the race. I find that a massive psychological boost which keeps me feeling strong. At the moment I'm thinking I'll pace a 1.29 first half, try to even split that in the second half and if I just can't cope then I'll have about 9 seconds per mile to play with in the second half. Wow it sounds so easy...

Good luck winning your race NN!

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