P + D training for VLM 2013

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15/01/2013 at 15:02

Fiona I did the same run on the treadmill last night.  Could have probably got round for a run outside with care but not at HMP, hard work mentally on the mill but good for holding a pace for 5 miles.

We've suddenly had another inch of snow dumped here in the last 30 minutes.

15/01/2013 at 15:06

Fiona - can you not go for a 4 mile jog outside - if too slippery then do the 5mi tempo + 1mi recovery on the treadmill, otherwise do it outside?


15/01/2013 at 16:15

JF - during the last snow I was out and ran at easy pace quite happily but not so sure about HM pace.

15W - that is quite a good idea.  I hadn't thought of that. I could go home, run to the gym do the 5 miles HMP and 2 mile cool down back again.  I can easily fit my running kit in my hydration pack as need a bit more for outside at the mo.

15/01/2013 at 16:15

Really lucky down here in Devon as it's Ice/Snow free (just cold dry & still)

15 - great session, I'm now off to try and do the same (ie 9M w5M @ LT Pace of 6:20)




15/01/2013 at 16:23

Still snow free in my corner of South London, but a rest day for me as I've shifted the schedule by a day as I'm working every Sunday for 4 weeks. So my 5M lactate run is tomorrow.

Good luck with the LT run Dave. That's a fast LT pace - what's your marathon goal?

15/01/2013 at 17:29

wow busy thread today..

Heow looks as if its decided ..easy till race day does it..no LT session and you will smash that half time..

Literatin and 15W super paces for that LT

NP doubles today then after your lazy day yesterday...at least you got a swim done

well done JF50 for doing the session on a treadmill, no option I guess if the roads are icy. 

As Dave says..no snow here so managed to run on the roads/lanes...9 miles 4@LT


15/01/2013 at 18:33

5m recovery on the treadie.  The forecast is suggesting we're stuck with the snow and ice for the rest of the week.  Makes me glad it's my recovery week because the sessions are shorter and easier. I'm hoping it'll be clear in time for next week.

15/01/2013 at 18:41

Well now home on the sofa recovering from the effort!

Al, I'm aiming for sub 3hrs - if that's achievable or not we'll have to wait & see......

Ran the 9M with 5M @ Target 6:20 (31:40 total) - Ran 1:00:17 for the session with 5M LT splits of 6.18, 6.19, 6.21, 6.19, 6.29 (31:46 total) so not too bad although a bit dissapointed that I didn't maintain the pace in the last mile - still live & learn I suppose!

Nice even running there as well NN - great effort


15/01/2013 at 18:52
Some nice runs going on!

I had a bit of a nightmare, tried running on the paths but it was so slippy I could hardly stand up, I ended up doing most of the 9 miles running over fields covered in snow.

The target pace was 6.30, I ended up averaging 9.11 min miles and it felt just as hard!
15/01/2013 at 19:05

mark - that may have been a very good workout!

Good running Dave - it's tough sticking to a pace when getting tired - so that's one thing to work on...

Good even splts there NN.

As Ten says it's going to remain cold for a while.

15/01/2013 at 19:54

Lots of reading back nice running and great splits Dave and 15 West, Mark1981 thats good running off road, NN Great run with the LT pace , JF50 and Fiona sounds like you have a plan for your speed work.

Lots of ice still about but second 7 mile progressive run done

15/01/2013 at 20:05

Did the tempo run on the treadmill again for safty.  However gym was crowded and even hoter and more humid than last time.  Had to have a water break 3 miles into the tempo then finish the last two and warm down.

Going to have to risk running fast outside in future as too hot in gym.

Edited: 15/01/2013 at 20:07
15/01/2013 at 20:15

Is that the 2nd of the day NP? Impressive stuff.

Treadmill again for me, still too much snow/ice which in the dark dare not risk. After 5 rec last nite, did the 5 LT within an extended 12 miles so can ditch the 12 on fri in preparation for Sundays half. Having said that looking at the forecast for York, think it might be called off 

Pleased to just hear Paul McGinley got the Ryder Cup gig.


15/01/2013 at 21:17

Current forecast for weekend onwards looking a bit scary.

15/01/2013 at 21:27
Markf yep second of the day, do you use Fetcheveryone? Great site to record all your training.
15/01/2013 at 21:44
Well I survived on the treadmill. 9 miles with 5 at hmp (8:20/ mile). Didn't feel too bad although I think I lost about a stone in sweat! I watched pointless, 6 o'clock news and north tonight.
However it was a learning curve. I've never used the treadmill at the gym for that length of time before. Today I found out that they stop after 60 mins unless you change the elapsed time. It stopped when I only had 0.3 miles of LT to go. Couldnt believe it. It takes so long for it to reset and then I forgot I had to change the distance from km to miles so only did 0.3 k extra and then cool down of 2k. Realised as finished and had only done a further 15 mins and should have been nearer 25. Howeveri could have easily done the rest so not too worried.
Currently packing the gym bag for tomorrow.

Good running everyone else
15/01/2013 at 21:50

I swapped tonight's 9m with 5 @ LT for Thursday's 10m GA.

The streets were just a bit too icy for it to be safe to do any fast miles in the dark (plus I was feeling a little bit lazy).

Be careful out there everyone.

16/01/2013 at 07:51

NN - after your message last night I registered on Fetcheveryone and uploaded my recent runs. It's a good website that.

14 frosty miles today. I always have a nose running problem when running in this cold, always have to give it a quick wipe before passing someone. Reminder to self - must wash gloves.

16/01/2013 at 08:51

-8 on my car drive in this morning so not certain what the temp was  when I got out at 5.15am.  Still really icy so easy decision to use my treadmill for a 5 mile recovery.

Fiona and Surrey, I agree with the temperature, even in my "gym" also called the garage, I had to stop on my run on Monday during my warm up miles to put a fan on, and it was probably zero degrees in there.  Still good practice for a warm April day


16/01/2013 at 08:52

15W impressive mileage for an early morning run

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