P + D training for VLM 2013

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09/01/2013 at 22:25

Mark how did the Iron man go ? was it a full IM ? my son has just signed up for the Cotswold half IM in June his first move up from olympic distance, as for core work I make a half hearted attempt everyother day (or less)

NP  I see you are back on page 1, I am on page 2, still hanging in there

Edited: 09/01/2013 at 22:25
09/01/2013 at 22:28

Hi Mark, x-post.

I try to do core 3 times a week, but often rushed and think with the high mileage ahead will need to make sure is kept up with. Reckon your friend is right although i know a lot of the marathoners from back in the day never did any.

Have you got a target for BM? Am aiming for sub 1.30 by March (need to find another hm to enter) but thinking in 1.32/3 shape at the moment.

09/01/2013 at 22:30
No Pain wrote (see)
Great running I'm having my Horlicks now and going to bed lol
Night Nurse wrote (see)

Ovaltine light for me 

Oops, I'm having wine. Must be doing it wrong. 

I did my medium long run tonight, 5 miles by myself (with a stylish headtorch for the dark bits) and the rest with my club. Had misremembered the book and was aiming for 13 rather than 14 miles, and ended up with 13.25 miles. Some of the club run was a bit faster than I'd have planned to train (closer to marathon pace) but I did the first five sensibly slowly and have my recovery run tomorrow, so I don't think it matters too much. For some reason all the blokes in the club seem to think they should run as fast as they can all the time...

09/01/2013 at 22:32

Oh, and re. core work I do about 20 minutes every morning when I get up before anything else (she said, smugly). Have to say I wouldn't if I had to get up at 5.30 though!

09/01/2013 at 22:34
Hmmm. Don't do any core work.
I eat a lot though.
09/01/2013 at 22:34
Oh, and welcome mark.
09/01/2013 at 22:36

Literatin you are probably young .malted/chocolate/milky evening drinks are for the over 50s only 

Great run well done , thats exactly the reason I stayed away from club tonight, I ran with my club on Saturday which was meant to be 9mm we ended up doing 12 @8.20s my marathon pace marathon pace is ok sometimes but not too often !!

Edited: 09/01/2013 at 22:37
09/01/2013 at 22:46
NN - yeah it was a full IM I did it in Austria it was brilliant, the only downside to it was racing in the middle of summer, it was absolutely boiling, it took me just under 12 hrs overall.
ill probably go back to triathlon training again after London because I feel like i can go quicker next time.
I bet your son will end up doing the same thing eventually if he's moving up to middle distance this year!

Mark - I'm hoping to break 1.25 at York, it's a pretty fast course if its not too windy. I was thinking of another around March time so you'll have to let me know if you find anything in the North East.
10/01/2013 at 07:49

Morning all - got up a little earlier to do some core work!

Going to attempt to follow this...


10/01/2013 at 08:28

Hi All

Bit late to the party here but have qualified for VLM by running sub 3:15 (3:13:38) @ last year's innagural Milton Keynes marathon (I'm 48) After some post race discussion on another thread on the forum I was recommended the P/D book which I subsequently bought and am now following the 55/70mpw schedule in an attempt to break (or at least get closer to) 3 hrs. Have followed the plan to date (14M ML run yesterday @ 7:40 pace which felt comfortably easy) so am hopeful that I'll reap the rewards come 21st April!

Good luck to all who are following the plan, I'll try & contribute regularly now I'm 'in the loop' so to speak!




10/01/2013 at 09:45

Hello Dave,

You sound like me but one marathon behind. I also got around the 3.13 mark (and got a GFA place for VLM) last spring in Mancester. I then started following the 55-70 schedule and got a sub 3 in the autumn. The schedule is very good - although tiring. I seem to remember really struggling to stay awake after 9pm most evenings last summer! I was very disciplined though and did not miss a session - this is key to getting the most out of it.

10/01/2013 at 10:00

Hi 15West

Thanks for the post - yes, you sound as if you were exactly where I am now. On reflection I was not too dissapointed with my MK time TBH as, to put it mildly, the weather that day was simply horrendous the whole way round (gale force winds & driving rain) so had a significant impact on finishing times (I actually finished 108th out of over 2900 finishers and only 24 people broke 3 hrs on the day)

Like you I have followed the schedule to the letter so far (including all the pace times for the various sessions) and plan to going forwards (now coming to the end of Week 4)


10/01/2013 at 10:01

Dave I agree 100% with 15west, also the key is to do the sessions in the correct order, on paper this week looked tough but everyone here seems have managed to hit required paces so it does work. Well done on the GFA 

Mark1 that IM sounds double tough in that heat. I really have respect for those who train for tri of any distance, so much to think about , much more time consuming than just running !!

Nice easy day folks...5 mile recovery later for me 

10/01/2013 at 10:04

Pottermiss - I feel under pressure now!   Hope the program works for us both.  If nothing else, I'm finding it the most enjoyable marathon program I've followed - which I'm actually quite surprised about.  I was very dubious about whether I would take to higher midweek mileage, but it hasn't been quite the culture shock I was expecting.  How are you finding the structure of the plan?

I decided that this morning's thick fog would add some unnecessary risks to my trail and country road running in the dark,  so instead ran my 10m GA on the treadmill.  I started at 5:30am to be finished before breakfast.

10/01/2013 at 10:09

Ten thats amazing 10 miles on the dreadmill !! and at that time of the day I guess you have your own ? not any gyms are open that early .

10/01/2013 at 10:24

NN - I have a treadmill in the garage.  I bought it when my local gym went bust and closed suddenly.  At the time, I wasn't keen on running outside, and other gyms had strict policies on treadmill running (maximum 15 minutes in one!) and/or opened too late.  I've run nearly 4000 miles on it 

10/01/2013 at 12:03

Late check in and wow there's a lot to read.  Lieu day off work for me today so had  cup of tea in bed before heading out for a 10 miler GA, didn't really look at the Garmin on the way round but almost all of the miles were at about 8.15, my MP, just felt easy!

Hi to Markf and Dave P.  So evening drinks, NN I should be on the chocolate as well like you and NP, but had a cider, much healthier than Literatin's wine  15w good core work, marathons and trainers are addictive it seems!  NP I think we are both old and wise enough to know how to keep an OH happy, and that we are only there to provide shopping funds!  Surrey that was a quick 14 miler, but sometimes it just feels good.  10 that is a good treadmill session.  I have a treadmill in my garage as well but do find it hard on the mind to go more than an hour, mind you most episodes of The Wire are only 56 minutes so that governs my treadmill strategy at the moment!

Good to see some more thoughts on the P&D schedule from people that have followed it previously and it reaffirms that it works if you stick to it as close as  you can.

10/01/2013 at 12:07


I have also done my 10 miles GA this morning before work, only 8 hours after my 5 miles recovery .  However, it felt very comfortable and I was happily in the desired HR range.  Trouble is ..... I'm now starving.

Hello to all the new joiners too.

10/01/2013 at 12:10
15West wrote (see)

Morning all - got up a little earlier to do some core work!

Going to attempt to follow this...


"Cor!" is an apt description!  I'm going to follow it too 

I won't both doing the exercises though.


10/01/2013 at 12:52

Can't keep up with the forums at the moment lol.

Markf where outside Hull you live? I was born and grew up in Hull but spent most of my life living and working in Northern Ireland onlt 6 months and I retire from the Fire Service.

Dave well done on the GFA are you on the Red Start? and welcome good luck with the Sub 3 P&D will get you there or there abouts.

Ten well done on the 10 miles on the dreadmill I have done a few 20+ mile runs on the one at work when I have been on duty over a weekend not easy....

Fiona J well done on your run.

First of two 7 mile runs done this morning.







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