P + D training for VLM 2013

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27/01/2013 at 15:53

15West did Murry win? well done on your muddy 16 miles

Chick sounds like the conditions near you have not improved but well done on the 60 mile week.

HeOw hope the run went ok.

Lit enjoy your rest day and keep stretching.

Surry well done on the two back to back 15 mile runs.

Mark great long run nice when you hit the pace you want and can keep close to it well done

Well got up to the sound of the wind I made a mistake last week or the week before and ran with it at my back for the first half of my long run this week however I ran into it for the first 11 miles this week before turning back for home. I also put in some miles at marathon pace all be it wind assisted. Splits:8:13, 7:56, 8:07, 8:00, 7:37, 8:05, 7:48, 7:52, 7:49, 7:35, 7:49, 7:48, 7:46, 6:55, 6:41, 6:47, 6:41, 7:03, 7:27, 6:58, 8:13, 8:35, 1:24 So 22.17 miles in the VLM bank and my legs are ready to go again






27/01/2013 at 17:28
Lit - hope the Achilles turns out to be nothing nasty.

HeOw - steroids usually do the business and it sounds like you are being sensible re mileage.

12 mile LSR today as recovery week. Was comfortable the whole way despite the gale that was blowing. HR only went above 75% WHR when going up the hills so pleased. Pace average 9:13 which is only 4 secs slower than I need for sub 4 hour so things are looking positive. Thankfully it was dry and sunny the whole way, when I got up the rain was torrential! Looks like most of the snow has finally cleared here so I might be able to run from the house next week.
27/01/2013 at 18:24

Sounds like you had more fun than me Fiona. I was meant to to the same session but ended up quitting after about 10 miles due to the wind and rain and my route either being flooded or about 6 inches deep in mud in quite a few places.

Luckily , quite near the end I had to run several hundred meters along a path where a river that had broken it's banks so my trainers ended up quite clean.

Why I decided to do my run in a Country Park with the weather we've been having I'll never know.

Lets just call it character building.

Edited: 27/01/2013 at 18:24
27/01/2013 at 18:26

HeOw - I spent the whole of last year with lung problems. The doctor kept telling me it was my asthma and put me on course after course of steroids and kept increasing my inhalers strength. Eventually after 9 months with no improvement he agreed to send me to a specialist who imediately decided it wasn't my asthma. A few tests later and i was diagnosed with bronchiectasis. 6 months of antibiotics and it's finally cleared up. It was a long and extremely frustrating process but now getting back to my best. Take your time, let it clear and you'll be back before you know it. This time of year is always tough.

16 miles for me today at around 15% below MP. The slowest long run i've done and felt great for it. Apart from the howling gales, torrential hail stones and swimming pool sized puddles that is!

Only managed 35 miles this week due to the muscle strain when the programme asked for 62 but just glad to be back running so soon after injury.

27/01/2013 at 18:43

Today's 18m run marked the end of my highest mileage week to date (50 miles). 

Although the overnight rain and thaw had cleared most of the snow and ice, there was still a long stretch of ice down the trail for me to edge around. As I emerged from the trail I found the first of the floods from overnight rain and thaw. A (insert favourite expletives here) driver came hurtling down one road causing me to have to sprint through the large flooded area before the inevitable happened. I just got to safety in time. He hit one big puddle and didn't even slow down from that before he hit the wall of water. He was going too fast for that road even if it had been dry! I can't tell you how happy I was when his engine cut out in the middle of the water. He looked at me sheepishly and I helpfully flipped him the V sign and ran on my way.

Top tip when extending a run and choosing a new route: choose the road that doesn't have the word “Hill” in it's name! I didn't heed this advice and “ran” up a 6.5% incline into a headwind that I swear must have been gale-force! My pace dropped from 10:00 to 14:15, and yet my heart rate still hit it's peak for the entire run! It felt like I was barely progressing. To make it worse, the hill had a rapid descent from the top – so I had the pleasure of another steep climb because my 9m turn-around point was at the bottom of the hill. At least I had some wind-assistance on the way back up.

Pacing the run was harder than usual today, but I'm quite pleased overall.

Target Pace Range: 10:48 to 9:54     Target Heart Rate Range: 141 to 160bpm

Pace: 10:27/10:46/10:42/11:00/10:48/10:22/10:29/10:25/10:22/10:06/9:53/10:10/


HR: 129/130/130/136/139/134/134/138/142/141/141/141/143/145/145/148/153/151bpm

(Peak 158bpm; Average 140bpm)

I think the stop-start nature of the run due to flooding helped to keep my heart rate on the low side. The run certainly felt a lot harder than my heart rate readings suggest. The total time taken was 3:04:47.

Edited: 27/01/2013 at 18:43
27/01/2013 at 18:54

Heow, 40 -60 miles is still alot of mileage, I did my first marathon in 3.55 with  maximum miles of 40, you also have youth on your side.

Literatin, I have heard that running on hilly terrain can aggravate achilles so maybe try to keep it flat for a few days if you can.

Alan ..see slowing down makes sense nice run..

Chick well done on the 60 mile week..superb 

NP some fast miles in that 22 excellent the miles into the wind are pretty quick too

Mark81 a very impressive 18 miler you deserve to be pleased with yourself

Fiona its looking promising , nice pace for low heart rate that what its all about  

Ten ..serves him bloody well right, I a sure people do it on purpose half the time, fabulous weeks mileage well done and a tough run too with nice low HR.

Looks like tomorrow will be another rest day, Im a looking after my youngest grandson all day, picking him up on my way home from work in the morning so NO SLEEP !! that counts as endurance training surely ? I may get an easy 4-5 miles in once he goes home depends how I feel.. so my next scheduled run is 10 with 5 @ LT on Tues , cant wait 

Edited: 27/01/2013 at 18:56
27/01/2013 at 19:55

Lots of impressive long runs and mp miles being ran this weekend. Well done everyone and well done Lit and Heow for being sensible, it will all pay off!

Mark with a run like that at the end of only the first mesocycle and mp for sub 3 being hit easily then sub 2.50 on the cards? Will you adjust pacing now or wait for a few more weeks?

20 very windy miles for me today in 2.40 but pace all over the place with the wind and a hilly route. 62 in total for the week.

27/01/2013 at 20:03

Had a read back and, errr, what NN said Again - great commitment on here,

18 wind retarded miles here at ave 8.07mm - all the drivers unusually kind and thoughtful - should have rounded it off to 20 but was off to pub.

Have fun with the wee one NN.

hEow - dont sweat it. your running has been good upto now. I tend to fit the schedule around my life and adjust to suit.

27/01/2013 at 20:07

Markf -- nice run and I'm only a little jealous... being sensible feels like harder work than the actual running but I'm seeing it as 'character' training!

NN, that's a good tip about the hills, thanks! I should be able to keep it flat when I start back as long as the river and canal aren't flooded.

Ziggy -- the first time I went out on a long run with my club they ended up leading me through a waist-deep flood (a very tall runner checked it out and claimed it was only 'knee-deep') and then told me at least I wouldn't have to clean my shoes. They didn't tell me about the dead rats they'd seen till a couple of weeks later!

27/01/2013 at 20:14

Lit I agree, the being sensible and patient with a potential injury is way harder but worth it and you will be the better for it. No marathon time ever suffers from a few missed runs. 

27/01/2013 at 20:27

Looks like a fair few good runs have been done today. Great to see the motivation is still high, despite the weather.

17 mile easy (ish) run done and dusted this morning to mark the end of recovery week. Ave pace was 7.25 for the 17. Went out cross country and beach at 7.45 pace and back on the roads down near 7.25. Lovely run and felt good at the end, despite being caught at the end by the biggest hailstones I have ever seen - so big they even caused a local motorway accident.

Looking forward, with much trepidation, to what looks like one hell of a tough week on the 18/70 programme. Fingers crossed we come out unscathed!

27/01/2013 at 23:11
Good running there Chris. I heard about the hail and accidents on the news.
Think there will be a few tough weeks ahead. I've only followed the up to 55 before so unchartered waters for me too!
27/01/2013 at 23:45

The hail was bonkers. Not seen anything like that since I was on camping holiday as a young lad in France many years ago. This week is definately unchartered territory - a LT 10 miler on Tuesday, followed by a mif week 14 miler and then a 21 miler thrown in to round the week off (after a fair bit of volume in between)! I'll be going to bed early on tomorrows rest night thats for sure! Good Luck.

28/01/2013 at 00:17
Wow this thread moves so fast it's hard to keep up.

Good 22 miles NP.

Nice running Fiona, Ziggy and Alan.

Tenjiso Sounds like an epic run! 3 hrs on hills and bad conditions.

Mark and Mennania good running.

Chris sounds like you are already in great shape, 7.25 average for easy pace is impressive.

Mark I'm not sure whether I'm capable of goin 2.50 just yet, ill be absolutely delighted with 2.59.59!

I'll see how the training goes, like everyone has said the really hard weeks are still to come!

Great running this week, Hope I haven't missed anyone!
28/01/2013 at 08:13
Sounds like we are in a very similar position mark. I'm like you in that 2.59.59 would be a dream! But deep down I think if everything came together on the day it could be even better. But I don't think I'll be planning to do anything more than just enough on for the first time. Looking forward to getting some 10k races in though to see how I'm doing, as my 10k pb is a bit out of date and needs smashing! You on the 18/70 plan mark?
28/01/2013 at 08:31
Ten well done with your 18 mile run, effort up hill and into the wind will make you stronger lol at the tit in the car
NN enjoy your baby sitting.
Markf well done on your long run.
Mark 1981 2:59:59 is a good point in time to aim for and if in the last six miles you can pick it up do, the close to the finish you can push harder
Chris J77 we can only control the controllable if the weather is perfect it will go a long way to help
Swim and recovery run for me today.
28/01/2013 at 08:48
Funnily enough I was thinking exactly the same thing whilst battling into the wind yesterday NP. It suddenly struck me that you could have 18 weeks of perfect training, but if it's blowing like that on race day any goal time would be well out of the window! Remind me why we do this again?! Ha
28/01/2013 at 10:33

Chris - that's why I think it is definitely worthwhile training in all types of foul weather.

Ten - I guess you'll not be using that route anytime soon. At least that driver got what they deserved.

NN- how is the babysitting going .... exhausted yet?

Mark 1982 - I am having similar feelings about 3:59:59. However, it would be a PB by 9 minutes so I am going to stick with that pace and if I feel great in the last few miles I'll push on.

NP - do you ever have a complete rest day? How was the hobby supporting on Saturday?

28/01/2013 at 10:47

Thanks guys/gals  

Fiona - hopefully the floods will recede (again) and I can continue to use that route.  I'd like to see how I handle the hill without the battering wind.  Like you, I'm training for sub 4:00, but it's a big ask and would be a PB by nigh-on forty minutes   If I can get close, I'll be a happy chappy.

Rest day today.  It's my daughter's fifth birthday, so we have a small party to prepare for.  See if I can summon up the energy to blow up the balloons - that would be a start.

28/01/2013 at 11:29

Sorry guys been away over the weekend and blimey the thread has moved on quick.  I was on a recovery week anyway so had switched my long run to Friday and just ran a 8 mile GA on Saturday morning, trail shoes on fresh snow so very pleasant run.  5 miles plus a pub stop walk on the Chilterns on Sunday (you won't find it in the book)

Some great running alround as usual,the thread is inspiring, good luck with the injuries Literatin and HeOw.

Interesting views on increasing the 20 milers, I suppose what is interesting is some people keep saying about sticking really close to plan and having faith and then indicate the extra miles on some of the long ones, 15w perhaps changing daily much as  his tennis forecasts really

I am an easier plan than many of you, 18w to 55 miles, and I think that includes 3 x 20 milers, the last time I ran London I included 6 from another plan, so thinking now whether to extend a couple of the 17 or 18 milers with a couple of slow miles at the end, well 3 miles obviously if it's a 17!

Ten, enjoy your party and take it steady on the jelly!

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