P + D training for VLM 2013

15W, we aren't quite at the Chester thread levels of foulness yet.  Give it time though, give it time... 

Fiona, will give those tubes a try, thanks!

HeOw, it great to hear you sounding so positive!!

I currently have 7 toe nails but I'm optimistic that I might achieve 8 if I look after my feet.

My wife wears toe protectors whilst running. I just don't like the idea of them.

I've moved this week's sessions forward one day so that I can just cross train on  Thursday & Friday before doing parkrun on Saturday. So tonight was my 11m MLR. Started off at 8m/m pace and increased it a little until the last few were about 7.15m/m. 

My Avg HR at 80% of max was maybe a little higher than I would have liked but I really enjoyed it and was tempted to go on a bit further, which I think is a really good sign.

14 miles done tonight.  Felt easy after yesterday's efforts. Did it in 1.44.

Evening,
well looks like everyone is running well despite the ruddy wind.
Fiona..well done on the LT and I know what you mean about the headwind..how comes it hardly ever becomes a tailwind ?
My run tonight was a side wind and a head wind..
Chick super progressive MLR
NP seems like the cold bath worked..nice pace for your 14..I wont be trying the cold baths myself though
I find bigger shoes dont help  either and always have black toenails..nice..
Mark I couldn't believe the state of Murray's feet either, you would think him of all people would have top notch treatment/trainers to prevent that...yuk !! mind you mine arent much better

Literatin..sorry to hear you still arent running..yes you are right stick a nice hot needle into the offending nail..see the blood spurt out but boy does it relieve the pressure...hope you are back on the road soon
Heow..yipeeee you are better now, good to see a positive post from you  honey,,
Chris weldone on the ah hem !! EASY pace 14

And ziggy..even faster
My 14 tonight went like
managed to run progressive despite wind..which was more of a side wind than anything else..but really strong..
9.33..9.27..9.13..9.13..9.14..9.15..9.07..8.53..8.53..8.45..8.41..8.31..8.26..8.23.

2 hours 5 mins

ave hr 75.9% pleased with that..

Another great day running it seems for P&D'rs, the commitment being show by people  really is impressive and will be rewarded on race day.

I did Saturdays 7 with strides tonight as doing the LT on Sat. Ended up doing a 4,8,12,1600m pyramid instead of the strides.

Hope everyone not feeling too tired and keeping well hydrated, I noticed my pee been a darker colour last week so been trying to increase water intake.

Keep on keeping on 

Great running SR, NN and Mark. NN - Mananging good progressive like that in the wind is really good going.

And Mark, I know what you mean about the hydration (or lack of). I really don't drink enough and need to make a concerted effort to increase my fluid intake through the day. I don't drink while running so need to make sure I'm increasing the water through the rest of the day - the trouble is though its so easy to forget! Might have to set an alarm on my phone or something.

Chris, I never drink whilst running either. On a couple of long runs so far have really felt thirsty in the last couple of miles. What do others do? I been thinking of looping back home when doing 22 and duration runs in the next few weeks.

I'm the same Mark. I am generally o.k without fluid (but taking gels) on runs up to 18 miles (my longest so far). I don't really like carrying bottles, but am pretty aware that for the longer runs I should be drinking more. So I think for this Sunday's long run (20 miles) I will pre-stash a few bottles along my route the night before. I'll make sure that I put them in remote (ish) places so that no Saturday night revellers fill them on their way out of the pubs! Its one thing having dark pee myself, but I don't want to be drinking it too!

Mark & Chris, I never normally drink while running, but thought I'd better learn if I was going to do a marathon, so I got a bottle belt and used it for my last couple of long runs. A few sips every now and then later in the run seemed enough, though, and I didn't fill the bottle up all the way. Just wanted to get used to drinking while on the move. Re. drinking during the day, I drink loads of water but not all at once; try just keeping water on your desk (if you work at a desk) and sipping, then it'll get to be a habit and not a chore that you have to set an alarm for.

HeOw - really glad to hear you're back on the road. I'm resting my achilles as it feels fine EXCEPT when attempting to run, but will be planning an amazing comeback (hopefully) in a couple of weeks. I'm hoping to be able to do the marathon even if it's not the fastest time I'd ordinarily be able to do: first one will still be a PB anyway...

hEow - Welcome back off the bench!

Chris J77 -  Slow down! You wont get there if you keep on running MLRs or lsrs at pmp. You have your LT on friday I think? - burn it up then! You know it makes sense You will go sub 3 in April  if you can pace your training.

8 with 3 at LT tonight coz it was a flat bit  - 6.20 (into wind) 6.05 (halfsy halfsy) 5.55 (proper wind assisted).

Lit you are showing great patience with the achilles. Even if it is a couple more weeks, you'll still have plenty of time, I know now it must feel like missing out but it really isn't and you could even just take a shorter taper if you felt you needed to make up the miles.

I'm in the lab most of the day with no drinks allowed so at least have an excuse but I must try harder. 

In mp long runs I'll take a gel but otherwise not.

Chris I've thought about pre-stashing but worried bout some dog or other animal peeing on the bottle, but yeah they'd need to be out of view of someone peeing inside them 

Ha Mennania. The LT was done last night, so all steady or easy now for the rest of the week. I had my burn up last night and took tonight out steady and just gradually increased at the end - was suprised with the pace after last night, but it felt pretty steady so its all encouraging. I take the point though and know that I need to slow the runs down, but I tend to have a 'groove' that most runs end up at. I will definately be doing tomorrows recovery run well slower than 8min miling though - more towards 9 ti freshen up.

Good going on the LT run too by the way.

I think we all make the mistake of not drinking enough when running especially during cooler winter months..its my job to push fluids down patients and chart it, but when it comes to myself I know I don't drink nearly enough clear fluid, eg tonight 14 miles, no water or gels..

Mennania....love the wind assisted pace..the into the wind was pretty damn quick too.!!

I don't take water with me on long runs unless it's hot, and then I will take with me but keep stashing different places as prefer not too carry. I do drink a lot of water rest of the time though - I tend to drink hot water a lot. I fill up a big flask of it and have almost constantly got a cup of hot water with me, I've become a bit addicted/obsessed with it. Means having to get up in the night for a pee-pee a few times though....But - I rarely feel dehydrated on any of my long runs etc, I drink quite a lot of tea too.

Chris - I'd strongly recommend taking water/fluids on the longer runs as it's what you'll be doing on race day and it's good practice taking a few gulps every few miles so that your body can adapt to it. I usually take a water belt for the 20+ milers.

5 mile recovery for me yesterday and 9 w/ 5 mile tempo tonight. I was planning to join the club session but not sure now as the injured thigh muscle is still playing up. Considering just running it on my own on the grass instead... Grim

There has been a discussion on the sub 3.15 thread re running lsrs without fuel or water. - I think the suggestion is if you get used to running 20+ without it will be significantly easier when you race 20+ with. I tend not to carry anything in this weather other than a tenner incase I get unstuck and whizz into a local shop. Some weigh themselves before the LSR and after to determine what fluid they have lost and need to replace.

Chris got you confused with Mark!! I always tend to feel pacy the day after tempo/LT/vo2max runs as 8mm feels too pedestrian. It does take a couple of dyas for the effect of the session to filter through to the legs though.

NN - london will be easy as long as I have a 25mph wind behind me all the way

Alan - Hope the thigh settles down.

I have definately got better at running long runs without fuel and water...I think it's something your body gets used to. It's a good idea to practice taking on any sports drink or gel that you will be consuming on race day though.

Mennania - I am with you on carrying the tenner. I always like to know that I can get something if I absolutely need to. Just thought there is a water fountain on the coast where I sometimes stop on the longer runs for a quick catch up - so maybe I haven't been doing them too dehydrated after all.

I have heard about the weighing yourself method, but that sounds a bit too techy and hard work for my liking. Plus, I only weigh 9 stone soaking wet, so I woould probably need a seriously good (expensive) set of scales to note the difference in weight as its likely to be very marginal. I do take lots of gels mind. On an 18 miler I'll take on 3. And was planning to have maybe 6 for the marathon - was thinking one every 30 mins. Maybe a 7th as back up. The only ones I have found I can stomach are the SIS ones (without caffeine - the caffeine ones are rank!).