P + D training for VLM 2013

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26/01/2013 at 00:11
No Pain - 'experiment of one' is a good way to put it. I guess there's a fine line between pushing yourself harder to achieve improvement and going so hard that it becomes detrimental, and that line must be different for each of us. I aim to do 16 on Sunday as last week's run was only 13 due to the snow. I plan to put in some MP but will see how it goes. Happy running everyone!
26/01/2013 at 00:28
Thanks NP (and others) for the encouragement. My half of 1.22 was back in October. Exactly a year after my first half which I ran in 1.32. The 1.22 was v unexpected, but everything just clicked on the day. That was off a base of 30 - 40 miles a week and with no real structure. I am hoping the p and d structure and increased mileage will give good results for the longer distance.

10 GA miles done tonight (I'm a late night runner) at 7.20 ave pace. Felt pretty good and even wore a hr (ave was 160, which is low for me). Made sure I backed off anytime I approached sub 7.00 pace and felt pretty good at the end. Although absolutely soaked through. We have gone from snow to floods in two days - the finish line had better be worth all this pain!
26/01/2013 at 07:40
Night Nurse wrote (see)

Well if you lot are ..so will I 

Me too then!

Welcome Alan - hope that strain doesn't hinder you too much. Not sure how much mileage and speedwork you were doing before starting on week 4; but important not to do too much too quickly.

Some snow here in Manchester too, not too much though. By this time tomorrow it will all be gone.

Edited: 26/01/2013 at 07:42
26/01/2013 at 07:44

Hang on 15w just a few posts ago you were saying we are crazy..my you are easliy led..

26/01/2013 at 07:53

Yeah...I guess I'm crazy too.

26/01/2013 at 09:05

Hi folks,

Thanks for the words of encouragement, the strain does seem to have eased. I went for a 5 mile easy run (although after reading your previous comments, i may need to reconsider my 'easy pace') yesterday and felt no pain.

You'd think after four years of running i'd have learned to be a bit more sensible in my training but no, not me. Not yet. I had thought it would be ok to try and continue the speed sessions at my running club whilst following this programme. So, for example, the session in which i strained the muscle, the programme had me down for 9 miles with 10 x 100m strides. I thought it would be ok to swap in the club session of 5 x 1 mile (hilly). Tired legs and hilly mile reps don't go very well together I quite quickly remembered and before i knew it my knee cap had disappeared under a swollen mass and i was left sitting on the couch for the next few days thinking what a daft idea that was..

Oh well, never mind, i'm sure this won't be the last time my stupidity will be highlighted on this forum.

No long run for me this weekend, planning on taking the bike out as the snow has disappeared and will also try another run of slightly longer distance.

Happy running.

26/01/2013 at 10:02

7m GA+Speed session on the treadie today, which included 8x100m Strides.

In an ideal world, my head cold and the icy ground will both be gone in time for 18m LR tomorrow!  Here's hoping.

26/01/2013 at 10:12

Ice should be gone - may be a lot of water around though. My 5 mile run was a mixure of ice and slush this morning, came back with very wet feet.

26/01/2013 at 12:54

9 miles on grass for me this morning with 10 x 100m strides across one of the football pitches. Pain free - woohoo!!

Beautiful morning as well, the snow has completely cleared and the sun was shining. I even had to ditch the hat and gloves half way through the run!

26/01/2013 at 12:58
Just back from 4 miles recovery. Beautiful day, but lots of slush from snow that had fallen last night. I also had very wet feet.
26/01/2013 at 14:02
Well done for everyone getting out in the cold, rain, snow and ice.
For me it was 12 miles up and over my hill and home 4 up 4 down 4 undulating apart from the ice going up and coming down I enjoyed the run. Supporting the OH hobby today shopping will get the legs walked of me lol. Long run tomorrow forecast is heavy rain.
26/01/2013 at 14:17

Nice running everyone..looks as if the weather is a bit kinder today.

Beautiful day here in sunny Devon, lots of rain overnight though and more to come later.

20 miles done and dusted..2 hours 57..16 with club then 4 on my own I managed to pick the pace up from 9s average with club to do the last 4 a bit progressive .9.06...8.52..8.45..8.38..

NP hope you took your credit card..

Edited: 26/01/2013 at 14:18
26/01/2013 at 16:14

No run for me today...  Slight discomfort in left achilles tendon, so I'm being sensible and resting it. Went to a pilates class though and I think all the stretching helped a bit.

26/01/2013 at 17:01

Sensible Literatin, all too often people run through pain and then get a proper injury.

26/01/2013 at 17:34

Still a bit wet and windy here in South Wales. 5 mile recovery run done at 8.20 pace! my slowest for a long time, but I really didn't feel like going any quicker at any stage. Hoping for a break in the weather for tomorrows 16 miler.

Enjoy the Long runs tomorrow everyone.

26/01/2013 at 18:01

Strong finish there to your long run NN. Are you working tonight?

NP a mileage machine there, how many will it be for this week?

Just 5 recovery for me too Chris and sopping wet feet from snow/slush combo. Hope it clears for tomorrows 20 which i'm going to try and do early doors so I can be back for the Murray final.

Hope the achilles behaves itself Lit, best to rest it and remember plenty of weeks left.

26/01/2013 at 18:19
Markf wrote (see)

Strong finish there to your long run NN. Are you working tonight?

NP a mileage machine there, how many will it be for this week?

Just 5 recovery for me too Chris and sopping wet feet from snow/slush combo. Hope it clears for tomorrows 20 which i'm going to try and do early doors so I can be back for the Murray final.

Hope the achilles behaves itself Lit, best to rest it and remember plenty of weeks left.

Doesn't the tennis start at about 8.15am? What time you heading out at?

26/01/2013 at 18:38

Going to set the alarm for 5.15 Ziggy  

The other advantage of going that time is being able to run on roads which are clear of snow/slush unlike the pavements.

26/01/2013 at 18:59
Wow! 5.15am is impressive. Be careful on the roads in the dark though!
26/01/2013 at 19:05

Mark - sleep in. Murray will lose. You heard it here first.

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