P + D training for VLM 2013

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.

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?

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.

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)

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?

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

7.40..7.35...734..7.37

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.

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

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.

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

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.

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.

Current forecast for weekend onwards looking a bit scary.

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.

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.

-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

15W impressive mileage for an early morning run