P + D training for VLM 2013

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16/01/2013 at 08:57

Morning all.  Oh yes, Fetch Everyone is good but I cannot keep up with here, Facebook and Fetch too!  Forecast for next few days here is snow, 15W, as I live a couple of miles from the Helsby Half route, it looks like we will be skating around the course Sunday.  I doubt PB on the cards.  Will just do it for the fun of it though and race Wrexham on 17 Feb.  

GoCaz, I have no strategy until I get to start line and I usually hit pace straight away.  It either works, or doesn't! I have only ran a couple of flat HM (last one was Conwy) so, hard to gauge really.  Sunday so far away and with the weather being how it is at the mo, no point giving it much thought!  I am definitely capable of a 1:41-1:42, have been for a while and on a good day, with a taper, could probably go for a sub 1:40.  

Great running everyone, Dave, it is hard to keep tempo up when tired, I did my LT session last night, I am recovering from a cough and it was tough on the final mile. 

Did 9 miles last night with 4 at 7:50 (uphill); 7:26 (downhill); 7:39; 7:36.  Rest were steady/easy.  Hard in dark with weather so bad.  Coughing a hell of a lot too but I feel fine. 

Club tonight, will see what the say re Helsby Half and the weather situation as my club organise it.  Will run the long route to club (5 miles) and do 8 miles with them to make 13 miler up. 

Stay safe people in the bad weather. 

Edited: 16/01/2013 at 08:59
16/01/2013 at 09:18

JF50 - I haven't ran a mile yet - will be a lunchtime run.

16/01/2013 at 09:34

15W, oh still well done for planning to get out there today, at least you've got time to wash those gloves before you go

16/01/2013 at 10:18

first 2 runs of week 4 completed.

8mi GA run with 10x100m strides last night. felt pretty comfortable throughout. pacing about right, as per P&D plan suggestions.

5mi recovery run into work this morning. Right achilles was a little stiff for the first mile, then fine afterwards. I always find early morning runs difficult, so make sure i only do recovery jogs when i'm running into work, as I don't think i could handle anything more. presumably due to low blood sugar or something.

Anyway, 3 runs remaining this week: 10mi GA, another recovery and a 15mi run at the weekend. I have to admit, i quite like running in this weather, as i overheat anyway, so it suits me when it's cooler.

16/01/2013 at 11:58

13.8 miles in the bank this morning, no snow, no ice but cold in the sleet but more miles in the bank.

AGinger Well done on both your runs.

15West enjoy your lunch time run.

16/01/2013 at 13:39

Fiona..nice treadmill running I would struggle to do that many miles on one, luckily I havent had to resort to it yet...just a 5 mile recovery run on one last week

Fetch is excellent I dont use the forum much but it great for logging training..I dont do facebook 

Nice LT session Heow similar splits to mine ( surprise lol) I am really keeping my fingers crossed for that sub 1.40 for you...then hopefully I will do the same ..running twin..oh and I an running to my club tonight  and making the miles up..( I am not stalking you honestly )..

GA I also prefer the colder weather for running as long as it isnt chucking it down with rain, I really dont run well when its warm

NP 13.8  ??? what happened to the .2 ?

Edited: 16/01/2013 at 13:39
16/01/2013 at 13:52
Mennania wrote (see)

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.

Funny you should say that, as I remember, when I got my PB at Blackpool, at mile 3, I had gone out for a 1:42 and I knew, there was no way.  So I just backed off for a sub 1:45.  Mile 10 is the point where you know you can or can't isn't it?  At Tatton HM in October, I had not recovered properly from Chester marathon and I had been laid off for 9 days with flu.  Tatton was my recovery run coming back... At mile 10, I was on for a 1:41.  Then the wheels fell off, I had to jog back to finish.  So many things can go wrong and you need all the right factors in place to go for it.  I know from doing tempos that one week, I can fly for miles at tempo pace.  Then the next, 2-3 miles are a struggle at same pace.  Thank you, very wise words and shall keep them in my mind. 

NN - Morning twinnie...   So, I am the Guinea Pig!?  I can't see me smashing it for you chuck, sorry!  I have booked Wrexham Half in 17 Feb, will try then for you... 

15W, I bet you have been and done your 14 miler in the time it took me to eat my crackers and cheese. 

Good run NP, however, like NN says, where are the extra 0.2?!

16/01/2013 at 13:58
No OCD lol
16/01/2013 at 13:59

Heow You have a better chance of getting that kind of time than I do..you are younger.. thats where we are VERY different..lol you have years left  to improve ... I feel as if I am just about hanging on to the low 1.40s as it is..

16/01/2013 at 14:04

Hello - back from 14 miles. 1hr50. How long does it take you to eat crackers and cheese HeOw?

Slightly worrying (or exciting depending on your age etc) weather on its way friday. Problem is if do get dumped with a lot of snow, and if doesn't thaw, going to make running a bit tricky. Could affect Helsby on sunday also.

16/01/2013 at 14:11

Well run this time 15w, clean gloves I hope.  Good run NP, could have been an extra 0.8 I guess, if we all hadn't seen the schedule!

NN I am in the same boat, PBs now are maintaining pace.

Weather forecast  for this area is light snow over the weekend, can't see me using the treadmill for 16 miles so it might be trail shoes on and use a trail near me which is  about 2 miles long, and keep repeating.  Might surprise some of the dog walkers along there if they stay out long enough.  Of course  the roads  could be perfect.

16/01/2013 at 14:20
On the OCD front I have on occasion run up and down the front drive to do the last 0.02 of a run....
16/01/2013 at 14:30

Surrey, snap! i was pissed off this morning when my jog into work got me to the front doors in 4.97mi, and i had to run down the street for a bit and run back. pah.

16/01/2013 at 14:30

Heh heh - with you on that one SR (apart from the drive bit...haven't got one)...

16/01/2013 at 16:01

Surrey - I do that all the time as my short run is 3.87 miles.

NN - not that keen on the treadie, but in the time I was at the gym the paths had gone from slushy to icy.  While I was waiting on OH for a lift a chap passed running and I commented that he was braver than me and he said he wished he'd never started.  The local running club also seemed to be going somewhat slower than normal.....

I think I might try the 5 miles recovery outside tonight as it doesn't matter how slow I go and I find my trail shoes are usually very effective. If I think it looks iffy, I'll go to gym again. I can't believe that no one so much as mentioned that fact that I used a treadmill at teatime yesterday for 90 mins as most places seem to have a much shorter time limit - must be worth paying the hideous fees!

Well done to all those who have managed outside and lucky all those without the weather. Lets hope it improves for the races/LSR this weekend. I don't much fancy that on the treadmill.

I also use Fetch for recording training, but don't look at the fora (is that the plural?) much and I also don't do Facebook.

16/01/2013 at 16:12

I have a Fetch login and a few races recorded over there, but not my training.  I log all my training on Garmin Connect now, does anybody else?

16/01/2013 at 16:24

I log using garmin connect and fetch now - but mainly use sportstracks which isn't uploading to a website but to an app.


16/01/2013 at 18:50

Waaay too icy to take a chance with my dodgy knee, so my 8m GA was on the treadie this evening.  The forecast for Friday is for another huge dumping of snow and freezing temnperatures 

I use Garmin Connect too.

Edited: 16/01/2013 at 18:50
16/01/2013 at 19:54

I use Connect too, never had any probs with it.

With such a poor forecast for the weekend and little chance of racing, have decided not to cut back and stick with the schedule so 14 mlr done outside after work. Still snow and ice about but survived without any falls despite a couple of close calls.

Good running again in tough conditions by you all; well done 

16/01/2013 at 20:09

HeOw - 10 miles would be the point when you decide how much you are going to PB by  , If it is doubtful and borderline you should have probably binned it at mile 7.

10 for me in the cold at 7.15mm. I ran 200 yds past my missus who was waiting in the car to get it passed 10. She looked at me as I bolted past with the sad confused look only another marathon widow would fully understand

Vo2 test done and dusted. Test involved typical body measurements with a warm up and then 16 minutes hooked up on treadmill with a half mph increase every 30 seconds reaching 12mph for a couple of minutes at the end before I was put out of my misery. Proper pulling for tugs at the end and not disimilar to Darth Vader in looks and sound. A quick post test chat gives a mixed bag really;

1) - I am an inch taller than I was when I was 18

2) - I need to lose some fat (16% needs to be 12%)

3) - 3 hrs at 9mph is the top end of my current range 

Get the full results and an improvement plan tomorrow with a retest on 18th March.



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