P + D training for VLM 2013

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15/01/2013 at 10:47

HeOw - I think mark is right. It's not what I'm doing though! I'm going to run 12 miles on friday, but will be running a v easy pace. Still hope to get a PB for my half, but might not be as quick as if I was totally training for the half.

15/01/2013 at 11:09

HeOw, I think if it was me I would skip the LT run and rest on Friday, but keep the SLOW recovery run on Saturday. And actually, if you do your LT section at HM pace, then you can treat the race as a replacement for that; no point doing two in the same week.

15/01/2013 at 11:18

As for me, I didn't quite manage a 'proper' LT run today because of all the ice and snow. It was supposed to be 9 miles with 4 at LT pace, and in the end I did closer to 11.5 miles, as I had to pick my way through icy streets at sub-recovery pace for about a mile and a half before I got to anywhere I could even run properly at all, let alone fast. So I slotted in the faster miles in the middle when I got to some dirt/gravel paths that weren't too icy, and rather than going for HM pace all the way, I just went as fast as seemed safe whenever I got the chance. So more like 7.15 to 7mm pace rather than 6:50 as planned, because of having to slow down and get round icy patches, but I did 5 miles rather than 4 to make up for the lower speed. It was a relief to actually get some proper running in, though; I wasn't feeling optimistic for the first 10 minutes of scary slippery pavement.

15/01/2013 at 11:24

HeOw - I would bin Friday totally and I would replace the LT with HMP  today - theoretically you are planning to do 13 and a bit at LT on Sunday so your LT for the week is sorted.  I would reduce wednesdays run by a couple but include 4-6 sets of strides to remind yourself what pace feels like.

If you dont reduce the mileage enough this week it will take you longer next week to recover. My view is that you want to compromise either your training or the run but certainly not both.

15/01/2013 at 11:28

X post with Literatin!

15/01/2013 at 11:53

Can't keep up here after my swim yesterday I took a CBA  and had a rest.

HeOw you have a recovery run on the Saturday just skip the LT miles from the run on the Friday and go for the Half 

7miles this morning with 5 @ LT out again later for 7 progressive watch out for the ice folks.

15/01/2013 at 11:54

Literatin, thats a really good effort - my 8m Aerobic with strides didn't get further than 100m from my door 

Tomorrow was supposed to be 5m recovery, so hopefully I'll be able to do my 8 miles tomorrow instead.

Tenjiso, keep it up -  8 miles is a short stroll after the weekend's 16 miles.  I did get up this morning thinking "only" 8 miles this morning, which made me smile as it was only a few months ago that I'd got back to the level of 8 miles being my "long" run.   

15/01/2013 at 12:02

Late look in today, work the curse for most of us trying to get some decent training in.  Ran a 9 mile with 5 at HM pace last night, on my treadmill.  The snow wasn't too bad in this part of East Anglia but by the time I got home, work again getting in the way!, the pavements were really messy and icy and probably only suitable for some slow stuff, as Literatin found today.  9 miles is hard mentally on a treadmill and having the middle 5 at tempo, consistent tempo, I found tough. I used heart rate rather than speed because I am fairly certain the speed, even after a calibration, is a bit out on my machine, perhaps 0.5mph.  Consistent speed does equal consisten heart rate though with only a bit of drift in the final mile or so of the tempo.

HeOw no advice from me but plenty of experienced  comments already, might save me asking the same question when I get to my only HM before VLM, at Colchester on the 17th March.  Good thing you have actually is time on your  side with it being so far in advance of the marathon

15/01/2013 at 12:03

Although I will race my half marathon, I have no intention of racing the 20-miler.  The latter is for practicing race-day nutrition and checking the racing kit, and I'll be running it at normal LR pace (if I can stay disciplined ).

Stutyr - so true.  It's funny how this plan quickly changes the perception of what constitutes a "short" run.

15/01/2013 at 12:33

Should I NOT do any HMRP work today then?  I thought, might do me good doing the 9 miles today with 4 miles at HMRP?  5 days to recover and my legs can still remember the pace.... Think in the book they say 4 days before redoing similar workout or race.  A 13 miler easy should be fine tomorrow, then maybe just recovery run on Thu, then a nice easy 10k on Friday then total rest Sat...  I have no intentions doing the LT run on Friday, 2 days before Sun! Hmm. Maybe, aim to just do around 45 miles this week, I always said I wasn't too set on doing the full mileage in the plan.  Must remember that. Key 3 workouts this week for my marathon would be 9 mile with LT work, 13 MLR and my race on Sunday with a bit extra ran either side if possible to make it to 15 miles. Anything else, really, is just me adding miles to the legs.

15West, you see, you with your "I ain't tapering" BIZNIZ is distracting me.  Pretend yer tapering please mate.  In fact, are you not lying on a hammock in Tenerife...?

15/01/2013 at 12:37

Great run Literatin, what time you aiming for again?  Hard in the Winter when icy to do pace work.

Thanks everyone for advice, I think a mini taper is the key really.  Maybe drop any pace work next week after Helsby just do general aerobic/easy pace all week. 

15/01/2013 at 12:44

heOw - your plan looks grand and for the reasons you have stated I would do the 4 at HMP today personally. What is your pb time at half?

Literatin - nice effort today.

15/01/2013 at 12:57

HeOw - the plan youve just mentioned is almost identical to what im going to do, I might have to give the tempo a miss tonight though and just run at a steady pace because the snow is pretty bad here.

Im actually having doubts that the half marathon in York will go ahead this Sunday after looking at the forecast.

Literatin - Good run, especially in the snow!

15/01/2013 at 12:57

Mennania, thanks, will take your word for it!! My PB was last Sept at 1:44:17.  I am aiming for around 1:40-1:42.  It isn't a flat course so will see.   I am thinking that when I went to do my last PB, it was only 4 weeks pre Chester marathon and I was exhausted doing it and really struggled last 3 miles as had obviously, spent months training and then was about to taper.  Won't do that again. 

15/01/2013 at 13:23

Whats your pacing strategy? Progressive maybe? - For my Wrexham Half I will plan the race in advance with conscious review points  where you have feel and pace checks against  to decide if it is on (3m), still on (7m) and finish (10m). I would also start the first two miles at current pb pace or slightly slower and go progressive from there if feeling good.

I would just reiterate what I have said before, which is be 100% prepared to turn it into an MP training run if something/anything begins to cause you concern.

15/01/2013 at 13:27

HeOw, my target for VLM is 3:15, but I'd also like to shave a few minutes off my half PB (currently 1:29:18) at Tunbridge Wells on 24 Feb (and will do a mini-taper for it!). Though that isn't a flat course either.

stutyr, I don't think I'd have got much further than you if I hadn't known I could get off icy pavements after couple of miles! It's not the snow so much as the impacted ice on tarmac from people stomping all over it that's the problem.

15/01/2013 at 13:34

Just back from a tough but good 9 mi with 5@LT pace. Tried to run the LT pace about 6.20 min/mi. Bit icy out there, but the trail I was on wasn't too bad. Infact cold, but nice and sunny here in Manchester. HeOw - I may take a few miles off my Friday run and stick them in a few runs at the latter end of next week if that makes you feel any better, will see how I feel Friday. Overall though I think your plan looks good.

Edited: 15/01/2013 at 13:37
15/01/2013 at 13:54

Good luck, HeOw. I will interested to see how you get on. My PB, from October, is also 1:44. What is your aim for the marathon? (I forget). You seem to be doing a lot more training miles than I am. Now, I really must stop procrastinating and go for a run. There's no snow here and even some intermittent sunshine. I did struggle with the LT run last week, as I felt ill, so I'm not really looking forward to it...

15/01/2013 at 14:08

I'm on week 4 of 18week55mi plan (for manchester marathon), so tonight's run will be 8mi with some 100m strides, followed by

Wed - 5mi recovery, Thu - 10mi GA, Fri 5mi recovery, Saturday 15mi MedLongRun

 

15/01/2013 at 14:20

Hmmm - I'm currently trying to decide whether to do my 9 miles with 5 at HMP outside or not .  It is still snowing here on and off so I'm not sure what the pavements will be like at teatime.  The main thing is that the gym is just across the road from work so should go straight there, but would be helpful to get home just to see conditions.  I really hate the treadmill for that length of time....

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