P + D training for VLM 2013

Morning everyone, good luck to all those LT running today. 

Beet it shots...I'm convinced enough to give them a try now so have ordered a batch, will try before Silverstone HM. 

I've decided to try a hybrid week this week combining elements of the under 55 and up to 70 schedules. Will be a 60 mile week which I haven't done for a few months but should be within my limits. 11M MLR today then.

Morning all and thanks to Al Runs from me, the thread is compelling, full of information and interest from some very experienced runners and it has a way of making sure you don't slack, very inspiring.
I don't take beetroot juice but I do normally eat a couple of baby beetroots a day in my salad box at work, not sure if it has any effect on my running and don't know how it measures up against juice.  I just love the taste of them.
NP that is a rest day, with some strides, or all out sprints in your case?
Ten, at least you have a scheduled rest day after the party.
Ziggy, good combo for the LT run. I am never certain about the accuracy of the speed on treadmills compared to the GPS of a Garmin, so often use heart rate to set the speed.
Because I shuffled my recovery week last week and rested on Sunday I decided to shuffle again this week and ran my 10 mile LT last night.  Driving rain and high winds aside, plus running much of it on long uphill drags it looked just about right from an average heart rate pov, it certainly felt tough on the quick miles. It is the first morning I have had sore leg muscles since starting the programme though some of it may be the uphill effort?  Gives me a rest day today though and apart from some strides later in the week the rest of the running is all at GA, recovery or LSR pace.

JF50 -- apparently eating beetroot isn't as good because of nitrates lost in the cooking process. But I don't see why some raw grated beetroot in a delicious vinaigrette wouldn't be as good. Then again, I am the kind of weirdo that would probably quite enjoy the taste of the juice.

Good luck to everyone doing their LT runs today (and well done to all those who've heroically already done them). I attempted a gentle run today (not the scheduled LT run though, on a dodgy achilles, as I'm not a total idiot) but unfortunately gave up on it as I don't think I'm quite recovered yet. I'm going to keep resting and then reassess the situation (in terms of training time left/missed) when it's better.

Hi Mark, I think your following the sub-55m schedule. If you are, could you swap the 10m with 5@ LT for Thursday's 11m Med-Long run?  

I'm finding the LT sessions to be the hardest, so I'd rather do them when I'm feeling right as I really struggled with the previous one in the plan mainly due to my head not being with it that particular day, whereas when I ran the 10m with 5@ LT last week it felt a lot better (even if I was still a bit off-pace!).   

literatin: sorry to hear the achilles is still playing up

mark1981: see how you feel tonight. If you feel worse, ditch the run and just do a few easy miles - that might knock the cold on the head. The LT sesh will take too much out of you and leave you very likely unhappy coz it didn't go well and may even cause the cold to turn nasty.

Tenjiso wrote (see)

Having returned from tonights party for my daughter and her firends aged 5 to 7, I now know the true meaning of the word "exhaustion" .  P&D is a doddle in comparison.

 sounds like the kids a lots of fun

ZiggyTheSpider wrote (see)

After last weeks recovery week I felt fairly fresh so didn't want to wait until tomorrow to do my 10m with 5 @ LT. However due to the wind I decided to do the 5 @ LT on a treadmill.

I did the 1st 5 miles were ran on the streets close to my gym at an avg of 7.45 m/m with an avg HR of 78% of max. The avg pace and the perceived effort for each of the miles varied hugely depending on whether I was running with or against the wind.

The 5 miles on the treadmill averaged 6.45mm with an avg HR of 86% of max. TBH it seemed harder maintaining that pace indoors than it usually does on the roads but I'm quite pleased with the workout.

 - great run, Ziggy. Huge kudos for treadmill running - I just can't do it

I bit the bullet yesterday and made it a double. Forecast for this morning was horrendous. Forecast was right, coz I did a 6 mile recovery run and got completely soaked and blown around ...

So I did my LT run last night. It was windy but bearable. And not wet. Surprised myself with 7:10 pace feeling easy. Had to step on the brakes a few times as I was closer to 10k than tempo pace . Go figure. I bet it was a one off. Recovery run this morning felt dreadful. Heavy, lethargic, tired .

Mark - I have totally switched my run to accommodate busy work and Rugby weekends so am doing 11 tonight and flipped my LT to Thursday and will do it as an extension to my club session, I am also looking to go long on Saturday Am as I wont be fit for much more than a recovery run on Sunday.  I would personally push your LT to tomorrow and do your 11 (or 14 depending on how you feel) today with the final MLR on Friday.

Good work on the Doubles Chickadee. LT comfortable on week one of mesocycle 2 is a good sign.

JF50 Well done on your 10 mile with 5 @LT. Sounds like it was a hard one.

Lit hope your dodgy achilles is on the mend.

Mark change Tue for Fri.

Chick nice running with a little change of plan thrown in

Mennania enjoy your 11miles tonight.

10 miles with 5@ LT for me today, as soon as I stepped out the door the heavens opened running in shorts the legs felt a little on the cool side but there was little to no wind splits for the total run:7:52, 6:09, 6:31, 7:19, 7:02, 7:06, 6:02, 6:10, 6:36, 8:07, I split the 5 miles at Tempo up and kept the pace steady in between, very happy at this stage of my training easy running for the rest of the week as I have a trail 10k race on Saturday and will use that as a Tempo run.

LT run done at lunchtime. Went ok - wish I hadn't worn two layers though, I was a bit hot and sweaty at end. Splits: 8.17 (stopped to sort out shoe laces), 7.48, 7.56. 6.3, 6.19, 6.14, 6.2, 6.18, 7.17, 7.25. Actually started LT pace at 3.1 miles when got on loop of trail....errr..so 1st LT mile actually a bit quicker than 6.3.

Nice running everyone else, hope cold doesn't turn for the worse mark. If gets into the chest best to take a few days off altogether.

Well when I got up the weather looked ok...but as usual by the time I actually sorted myself out and got out the door the rain was coming down and the wind was picking up , neither a head wind or tail wind..more of a side battering wind....always a shock these session..aiming for sub 7.40s seem to take a while for legs to get the message...2.5 miles easyish either side
LT bit.. 7.50...7.45...7.33...7.32...7.35 
AVE HR 84.5% 

Mark yes leave it definitely they are the hardest sessions to deal with at the best of times

NP shorts !! my god thats macho in this weather !! nice pace and lucky you no wind to contend with

Chick super pace, looking good welldone you

JF50 sounds a tough run, enjoy the well earned rest day

15w  great splits , even most of the ones either side of the LT section are faster than my LT...phew !!

Night Nurse wrote (see)

NP shorts !! my god thats macho in this weather !! nice pace and lucky you no wind to contend with

I thought it was pretty mild today. Maybe Manchester is in it's own little microclimate. Also...I've been running in shorts all winter, but then I am very macho.

Much more macho than me then 15west.

Not only have I been wearing running tights but I also wear compression socks just to make sure I don't get a draft around about my delicate little ankles.

That's probably best way to do them SR...you need some time to warm up, and probably a shorter amount of time to cool down. Today I did 3 slow, 5 fast and 2 slow; just because on my running route it was easier that way.

15West wrote (see)

I thought it was pretty mild today. Maybe Manchester is in it's own little microclimate. Also...I've been running in shorts all winter, but then I am very macho.

I am a sountern sofie 15w..I did wear 3/4s though not full length..

SR I do 2.5 easy then 5 LT then 2.5 easy I don't think it makes much difference