P + D training for VLM 2013

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08/01/2013 at 09:54

NoPain, I do love hills, however, I am finding, I am having to back off a bit whilst I am upping distance as I am worried re injury.  I still run them, just not on every run. I agree, at races, you can see who regularly runs hills and who doesn't! 

NightNurse, I have only raced one 5k!  That was in August last year, think I got 22:07 on it and to be honest, was not too much effort, I remembering getting to 4k and thinking "sh*t, it's nearly over!" and ramped up.  Will do some park runs as part of tune up races though.  I am definitely hoping that I can unleash the beast on a HM very soon though.  

JF50 - Oh The Wire, well, I could talk about it all day long.  My best memories aren't of giving birth, it is, of the evenings spent, with the husband, watching The Wire until early hours of the morning...   We were hooked.  Looking back over it, I think series 1; 3 and 4 were brilliant.  Series 2 bored me a bit.  Let me know when you have watched series 5! 

Knackered today, kids were up in the night, dogs whimpering.  Blah. Trust today to be LT run.  8 miles, 4 at LT which is usually around 7:30m/m.  We'll see... I do enjoy these runs though as the rest of my runs are plods at the mo. 

Edited: 08/01/2013 at 09:55
08/01/2013 at 09:58

Actually, I think I will do 6 x 7:45m/m today rather than 4 x 7:30, what with me having my HM in 10 days, probably do me more good to run 6 at HMRP... Messing with da plan already! 

Sorry NightNurse, you asked me re Manchester.  It is 28 April and very flat.  I definitely think doing weeks 2 and 3 again good idea, I will be too far ahead of the curve and peak too soon I think, if I keep on at plan 2 weeks ahead.  Yep, I could fall ill etc but I will cross that bridge.  If I peak too early, chances are, come race, I am burned out and frustrated.  So, will do 18 miler week after Helsby Half, think that makes most sense.  Just need to enter Manchester now! 

Edited: 08/01/2013 at 12:45
08/01/2013 at 12:57

Did 9 miles today with 10x 100m strides along a lovely flat bit of river bank. But I realised when I came to do them that I had no real concept of what 100m looks and feels like, so just had to guess. Does about 30-35 seconds sound plausible? Anyway it was fun.

@No Pain, the wrist thing sounds horrible and I think you might be mis-named!

08/01/2013 at 13:16
Literatin - I did the same workout today and thought the same thing.

I was accelerating for 10 secs and then slowing down for 5, which I thought would be about 100m.

It looks one or both of us were a bit out!

I found that the toughest workout I've done so far, it's a long time since I've done any sprinting.
08/01/2013 at 13:48

9 soggy miles with the 10x100 also today along the river mersey in Didsbury. I totally guess the 100m  - usually count to about 10 in my head then start slowing down. I don't really like doing strides as always feel more vulnerable to injury - but they're supposed to be a good idea. Also I always feel a bit silly.

08/01/2013 at 13:55

Snap same session for me 9.2 miles in 1.21 . Strange how this session sees to confuse more than any other, the last time we talked about this it was about where in the session to do the strides ? is it a flat out effort and does it matter if its not bang on 100m.

Anyway the answers varied slightly , I always thought it wasn't meant to be flat out, but more controlled concentrating on form, whereas NP I think it was who said it should be full pelt, I just estimate the 100m its not hard to rough guess that bit,

Literatin one of my favourite sessions too.

Mark dont forget your 100m may be quicker than Literatin she may take 30 secs to run 100m flat out that would depend on her fitness/pace, so you both maybe right !!

I run the majority of it at 70-75% mhr then speed up to 85-to 90 for about 100m if I can then let hr settle for a while before doing more.

Today overall pace for me was 30 secs per mile faster for same HR as 3 weeks ago for same session so pleased with that.

HeOw well thats 1 more 5k than I have ever raced, and good luck with Helbsy, what time are you hoping for ?

15W I am lucky I run mainly on country lanes so no one can see how silly I look ...not that I care really...



Edited: 08/01/2013 at 13:56
08/01/2013 at 13:56

Mark nice session with the strides two sets of lamp posts works for me, as for the Triathlons i hve done a few over the past few years with my best been 24th place overall but this was with the swim in a swimming pool, I just cant get to grips with a swim in the sea or rivers but could if I tried and trained in them more.

Litertin nice session as well with the strides, lol last year was bad for me fracture wise......

HeOw nice running, I would keep at least one run a week in with a hill

NN Great running.

First of two 7 mile runs done today 1mile warm up, 2 miles tempo, 1 mile steady, 2 miles tempo, 1 mile cool down splits:8:02 6:33 6:47 7:34 6:12 6:20 7:53.


08/01/2013 at 13:58

NP nice jog 

08/01/2013 at 14:17

NP - what plan are you on?

08/01/2013 at 14:24

I shall be running my 8 miler early in the morning so few people about to watch my pathetic 10 x attempts at sprinting  Well at least I can see some difference on my Garmin with some regular little camel humps in the pace graph.

Good running to all that have completed the session today NN, HeOw, Mark, Litertin and 15W, yep nice jog NP, some good mile times in those middle ones.

Edited: 08/01/2013 at 14:25
08/01/2013 at 15:34

Mark, I think you are a bit faster than me but probably not twice as fast, so I might need to rethink my distances a bit! Though admittedly I'm not that fast over short distances.

15West & NN -- I thought I didn't care about looking silly, but found myself timing my strides for stretches there were no walkers sitting round on benches watching!

08/01/2013 at 15:37
15West wrote (see)

NP - what plan are you on?

lol ....sorry I though you said NP what PLANET are you on...?

JF50 there is early..then there is JF50 early  which is even earlier

08/01/2013 at 15:56

Thanks for all the congratulations but i ain't done my run yet!!    Just about to though... 


08/01/2013 at 18:27

For those doing the 100m strides the Garmin has a useful interval function.  You can program it to do 10 by 100m with a short rest between each.  The watch tells you when you have done 100m.

08/01/2013 at 18:40

Just wondering when I'm going to fit in a 14mi run tomorrow!


08/01/2013 at 18:40

I always mean to do that Surrey Runner. Normally around the time I lose count and can't figure out if I've done 9 or 10 repeats...

08/01/2013 at 19:15
I programmed it before hand. Did the nine mile GA and then selected 'do work out' and away I went.
08/01/2013 at 21:00

8.3 miles at 7:47m/m average.  Warm up mile then kind of hit tempo and didn't stop doing 7:32-7:47 for 7.3 miles...  Never, have I felt so good doing pace work.  The plan is working my friends...

08/01/2013 at 22:00

15 West my plan is a mixture of P&D and what works for me as a 51yr old

JF50 Don't worry about anyone else your gain.

Surrey runner nice session.

HeWo great session it's nice when you can hit the pace you want, well done.

Second 7 mile run of the day done all at a steady state.


08/01/2013 at 22:40
No Pain wrote (see)

15 West my plan is a mixture of P&D and what works for me as a 51yr old

Ahh yes..... Horlicks or Ovaltine.  

The recovery drinks for geriatrics.

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