P + D training for VLM 2013

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13/01/2013 at 17:29

Some great running going on here folks - well done all!

Completed my 18M long effort this morning after gigging last night (I play in an 80's tribute band!) - a beautiful morning along the Tarka Trail in North Devon with perfect running conditions. Clocked 2:12:12 which was (quite a lot) faster than I intended to go but honestly felt good the whole way round (ran to 'percieved effort' rather than watch or HRM) - So it's 5M recovery tomorrow before the rest on Tuesday!

13/01/2013 at 19:36

Evening..had a quick read earlier and was very envious that you had all got the long runs in while I was sleeping off my night shift,.

Some impressive paces and its good to see Literatin is a female keeping up with men in those fast long runs..good girl !!..

Pottermiss nice even splits well done 

Dave..are you actually from North Devon ? I am just outside of Exeter..are you doing Bideford half on 3rd March..The Tarka Trail is perfect for a long run..nice and flat as long as there isnt a headwind.

I really didnt feel like running 18 miles when I got up at 2 oclock...but didnt actually feel too bad after a mound of shreddies and a couple cups of coffee

Hilly first 7 miles....to get them out the way..then gentley undulating....should have been 18 but was 18.35 when I git home OCD took over and had to make it up to 18.5, hard to run it progressively due to the hills but HR nice and low 72.7%

9.47..9.41..9.40..9.30..9.31..9.27..9.27..9.23..9.21..9.19..9.21..9.16..9.23..9.21 ..9.15..9.10..9.12..9.05.. 4.30


Edited: 13/01/2013 at 19:38
13/01/2013 at 19:54
Well done NN for getting out this afternoon and getting the long run done and out of the way
13/01/2013 at 20:01
Nice running, Dave and Night Nurse, impressive time for 18 miles Dave.

Good end to the week for me, did a swim with the Tri club, 5x500m endurance swim and then a nice gentle 5m run to end the week on 62 miles/100km!

My longest run week ever. So far so good!
13/01/2013 at 20:18
Night Nurse wrote (see)

Some impressive paces and its good to see Literatin is a female keeping up with men in those fast long runs..good girl !!..

Ha, thanks! I've got used to keeping up with men since joining the club, since we only have 5 women in total, and the other four don't come out training much... And well done for your run this afternoon; I can imagine exactly how unenthusiastic you must have felt!

Looks like everyone's training is going really well at the moment: proof that P&D really works?

13/01/2013 at 21:20

Evening all.  I type this from the luxury of my couch but today, some dick called HeOw decided to run 15 miles, in truly shiteous weather, whilst still recovering from a bad throat and cough.  If I am still alive in the morning, I shall let you all know.  I don't expect to be though.    Average pace 9:18m/m, felt like I was running at HMRP though.   However, I was starting to palpitate as I hadn't ran since Wed.  So, only 3 runs for me this week, missed the easiest 3 with being ill though so not too bad.  Have managed the tempo, MLR and LSR (although couldn't do 16 miles as weather so atrocious and pitch black, had no Hi Viz or headtorch on me). Hopefully can get back on the P&D bus this week.  No taper for Helsby. 

Well done NN, I too eat Shreddies, in fact, I am about to have a large bowl now!  

Dave and 15 West - cracking 18 milers.  Send me yer pace for next weekend's race please.  


13/01/2013 at 21:29

HeOw you naughty girl  you should have rested , a good pace but I hope you havent knackered yourself...get well properly before doing too much, seriously I made that mistake a few years ago and dived right back into high mileage after the flu and chest infection ignoring high heart rate and all the warning signs and I of all people should have known better !!!! and ran the marathon from hell...hence not doing one since....till now

Edited: 13/01/2013 at 21:33
13/01/2013 at 22:24

Hopefully will come out of it unscathed.  Had it been awful, I would have aborted it and got a taxi home but funnily enough, managed a sprint finish last 200m!  So, don't think I am that ill.  I should know better though. However, we runners, are right canterkerous arses if we don't keep to our plans aren't we?!  I had to do it, for the good of the family... 

13/01/2013 at 22:27

I ran my 15m MLR today.

I'm still not sure of PMP so I decided to run it to heart rate. Starting with my HR being at 74% max for the 1st 5 miles (avg 7.57m/m), approx 79% for the middle 5 miles (avg 7:04m/m) and then about 84% for the final 5 miles (avg 6:56m/m). My final two miles were my fastest and I finished feeling like I could have gone on.

Although my HR followed the HR range suggested by P&D for a MLR I think I ran the session too hard (something I know I do a lot, ). However it was my first run in daylight since the 1st of January and I was guilty of enjoying myself a bit too much.

It was just one of those runs were everything feels good. However I know I'm going to have to learn a bit of restraint if I'm going to turn up at London in one piece.

Speaking of London, I've decided that it is not my main race. I'm going to run it as a VLSR and instead focus on peaking for the Edinburgh Marathon 5 weeks later. 

However I've no idea how I'm going to adjust the schedule to reflect this change of focus.

13/01/2013 at 22:28
HeOw wrote (see)However, we runners, are right canterkerous arses if we don't keep to our plans aren't we?!  I had to do it, for the good of the family... 

I know what you mean HeOw I actually used up annual leave so I could get my 18 done today and not have to go back to work tonight...how sad is that ??

13/01/2013 at 22:31

Nice run Ziggy sounds like you got things right finishing feeling strong rather than hanging . !! 

13/01/2013 at 22:32

Ziggy, I would say, from the fact you could have carried on, your PRP is right?  I remember doing a 15 miler and was wasted at end of it and knew then, the PRP for Chester was way out.  Your HR also will come down over next couple of months.  Re VLM done easy, as long as you keep it very easy, shouldn't do any harm?  Well done on great run!

NN, seen as I am your running twin and IF I did work, I too would take annual leave to run.  In fact, I wouldn't go on holiday at all, would just run.

13/01/2013 at 22:36

HeOw you look after 3 children and a husband...you do work 

13/01/2013 at 22:57
Fifteen-miler done today. Not all that fast but within P&D pace guidelines. Did last few mins at MP just for the fun of it and felt quite fresh afterwards. Not so sure about 10 miles (or however many - don't have schedule on me) MP next week. I think that may be a bit unrealistic! Still, nice to be back on schedule.
14/01/2013 at 08:04

Ziggy - there is a section at back of P&D for mentalists who like to multi-marathon...

14/01/2013 at 08:12
Night Nurse wrote (see)

Dave..are you actually from North Devon ? I am just outside of Exeter..are you doing Bideford half on 3rd March..The Tarka Trail is perfect for a long run..nice and flat as long as there isnt a headwind.


I've lived in Bideford for the last 20 years and run the Bideford 1/2 quite regularly. I ran the very 1st one back in 1995 when there were only just over 100 finishers (I clocked 1:28:30), last years (which I also ran) had over 1000 finishers (I clocked 1:23:51 which was just under 1/2 minute outside my PB) so the event really has grown from it's small beginnings into one of Devon's biggest running events - you're right about the course as well, nice & flat so great PB potential if there is no wind

I'll be running it this year again as part of my London build up (although I haven't entered yet) so if you're running it let me know your race number & I'll make sure I say hello!

Well done on the 18M btw, great effort and very impressive pacing with the gradual winding up, good stuff!

Edited: 14/01/2013 at 08:16
14/01/2013 at 08:25

So, hands up who's doing a half next week, and if so how are you fitting into schedue? I am thinking of making up the miles today by running 5 easy miles, then just sticking to the plan and replacing the 18miles incl 10@MP next sunday with the half marathon.

What are others doing?

Edited: 14/01/2013 at 09:16
14/01/2013 at 09:38

Phew so many posts over the weekend and some very good runs. My weekend went pretty much as planned, worked Saturday morning ran 15 miles Saturday afternoon met my daughters and grandchildren on Sunday and they cooked lunch for us

Run splits were 9.09, 8.56, 9.04, 9.11, 9.18 for the first 5 miles, bit too fast but getting there at the end, followed by 8.24, 8.30, 8.21, 8.37, 8.27, 8.37 and 8.29 for the next seven miles, perhaps slightly too fast but close and then got off the roads and on to a trail for the final 3 in 8.15, 8.03 and 8.02.  Total of 15.04 in 2.09.53, an average of 8.42.

14/01/2013 at 10:08

Dave I have run it a few times, its a nice fast course, I did 1.41 the last time I ran it in 2011, I didn't run it last year as it was the day after my 50th birthday party  but will be there this year with my club mates southwest roadrunners, I best hurry up and enter as there is no entry on the day, are you a member of Bideford AAC ? well done on the fast half times .

I have also done the 10 miler a couple of times there is always a bloody headwind along the estuary ..

Go caz well done on getting the 15 done

JF50 nice spilts and glad you enjoyed that well earned roast.

Rest day today..but hoping to get a swim done later

Edited: 14/01/2013 at 10:08
14/01/2013 at 10:12

15West - Good question.  I'm not running a half marathon until March, but will also be looking for some guidance.  For one thing, it must depend on the purpose of the HM - that is, will it be raced?  In my case, I want to use the March half-marathon to assess my capability in the marathon, so I want to race it as fast as I can.  Therefore, I think I will need to have a mini-taper of some sort?  Also, I'll need to recover - which may mean replacing a hard session or two with easier sessions after the race?   

The book does give some guidance - e.g. not racing within 4 days of VO2 max session, but is less clear on what to do afterwards.

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