P + D training for VLM 2013

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31/01/2013 at 20:29

Nice reading back lol at NN the picture was very funny  Some great running going on Alan-B, NN. Lit great news on the achilles.

Second 7 mile run done stats for the month are: Miles 351.61 avg pace 7:39, Swim  7.01 miles. Cold baths  min two per week. Rest day tomorrow Swim and easy run, 10k trail race on Saturday.


31/01/2013 at 20:48

Great mileage NP. Still shuddering at the thought of the cold baths. Just about to head out in the rain for a very slow, wet and windy 5 miles. It must have been somebody's sadistic joke in the first place to organise a UK Marathon in April.

01/02/2013 at 05:54
Impressive mileage NP!

Ok here's my vital statistics! -

January total run miles 267, average pace 8.00 (7.5mph)

Swam 18.1 km (11.24 miles)

Cycled 14 miles.

Cold baths 0.
01/02/2013 at 07:46

Morning all.

11 miles for me today, and probably some of you too.

NP - you are clocking up an impressive amount of mileage - did you do something similar previously when you went sub 3, or are you running more than ever. You seem very dedicated, are you not tired??!

01/02/2013 at 08:03

Very impressive stats NP.

My stats are -

Only 151 miles (my most ever)

Avg pace 7:53 (too quick)

9 crosstraining sessions

2 cold baths

1 sports massage

1 toe nail lost.


01/02/2013 at 08:13
mark1981 wrote (see)
Impressive mileage NP!

Ok here's my vital statistics! -

January total run miles 267, average pace 8.00 (7.5mph)


266.68 miles for January here and today is a rest day but might have to go out for a 0.33 mile run now 

Edited: 01/02/2013 at 08:14
01/02/2013 at 08:15
Lovely leisurely 5 mile recovery last night at 8.10 average pace. I don't think I ever finish a run feeling 'refreshed' as pfitz prescribes in the book, but it was certainly a much needed easy shuffle after back to back hard days. Pleasingly I wore the hr monitor and it stayed below 145 all the way around, which is the lowest it's been for me for a long time.

Good luck to everyone on their training today (and preparation for some biggies on Sunday!).
01/02/2013 at 08:43

Morning all, some big mileages recorded, being on the lower mileage programme mine won't be up there, I haven't totted them up but guess about 230.  NP that is big, and as 15w asked, are you tired?

I am on a long work day tomorrow so shifted the 7 miles with 8 x 100m strides to this morning, most of it finished before it strated to pour.

Enjoy the weekend and those long runs, 18miler for me.

01/02/2013 at 09:23

243 miles for me in January - not exact as no garmin for first week on holiday.

01/02/2013 at 09:33

Morning everyone. I've been lurking on this thread for a while because although I'm not planning on a Spring marathon I was hoping to follow the P&D 55M schedule for Chester and I was interested to see how you all got on with it. However, I'm now being tempted to run the Shrewsbury marathon at the end of June (probably as well as Chester!). There are a couple of racing series which take place locally between April and September which I would really like to do but I'm worried that they don't fit into the training plan so my question is, would running a race of between 3 and 5 miles with warm up and down miles added on, be comparable in training terms to the VO2 max sessions in the P&D schedule? Sorry for hijacking your thread! Oh, and it's very inspiring reading about all your training! I'm very impressed.

Edited: 01/02/2013 at 09:34
01/02/2013 at 09:43

Stat attack:

215 miles, average pace 7.49, 1 giant blister

Looking forward to catching up on the thread later, must dash now.

01/02/2013 at 11:09

I've done 180 miles this month. Never done that much before.  This week is my highest ever.  Still feeling remarkably good I must say, although legs are a little tired it is not as bad as I thought it would be.  Just booked a week in Tenerife for March for a spot of warm weather training.

01/02/2013 at 11:12
I've been alternating weeks on P&D longer plan and 3:15 RW Garmin schedule. Clocked up 351 km in January. That excludes a couple of eccentric workouts and a week of lower mileage

just this week I've begun picking up an injury of the upper tibial anterior muscle and the tibial tuberosity where the quads join over the knee. Hopefully this will setlle down with reduced mileage and some rest as it could get serious if I keep running on it. Ithink it was caused by too much mileage and too much on solid ice on cross-country ski trail.

Luckily I built 2 weeks slack into the program so I can afford to take some rest to recover from injury, but it's very hard mentally not to run after building up to high mileage (for me.)
01/02/2013 at 11:19
Al-runs. 215 miles.
15West. 243 miles.
J50. 230 miles.
MarkF. 266 miles.
Ziggy. 151 miles.
Mark1981. 267 miles

Having done a fair few marathons over the past few years these are my totals going back to 2009 in the run up to a Marathon.
Year Jan Feb Mar Apr
2013 352 0 0 0
2012 333 276 318 116 No marathon in April suffered a stress fracture
2011 367 267 347 139 VLM 2:58
2010 312 304 323 168 VLM 3:02
2009 218 192 219 172 Barcelona and Belfast 3:22 and 3:16

As far as been tired, like everyone else yep I feel tired but for me more miles mean faster marathons even at the age of 51. What I find is its more of a mental tired where as soon as you are out and running you get into it. Yesterday is a prime example didn't feel like going out for the second run of the day and it would have been easy to say CBA but after that first mile the run was easy and I felt better for doing it. For those who are doing there first marathon the body will adapt over the weeks and months so long as you put the work in, don't get hung up on your speed if your not hitting your goal pace on one or two runs and we all feel tiered.

Rest day/Recovery day so 54x25 m front crawl will get out later for 6 easy miles. I have a 10k trail race on Saturday that was postponed due to the snow two weeks ago.
01/02/2013 at 11:27

Stats for the month:  

Total Miles: 236 miles (hopefully that will be 247 miles after tonight);

Average pace: 7.31 minS / mile

Other: One lost toe nail and two new pairs of trainers!

Feeling: Like I could do with more sleep (very unlikely with 2 children under 3 years old!)

Oh and ACP - welcome. Not sure if the races would work for the VO2 stuff, as that tends to be shorter sharper reps in the P and D programme (i.e 600m, 800m and mile reps), but I think you could substitute the Tempo / LT runs for races. I have run 2 5 mile local races in January instead of my LT runs and just done a couple of miles warm up and warm down to make up the required mileage. I personally think this is O.K - even if the race pace is slighlty faster than where your LT runs should be. Enjoy the racing and the training.

Edited: 01/02/2013 at 13:02
01/02/2013 at 13:38

Hi acp...as Chris says depends how fast you run the race - would be tough running 3 miles at VO2 pace though!

11 miles done this lunchtime, nice and sunny.

We've got some pretty strong competition this year, my money is still on Chris though.


01/02/2013 at 13:50

Brilliant mileage rubbers.  NP, you are a machine. Are you a fireman too?! 

160 for me, less than I would have liked but considering I have been ill for 3 weeks, I am bloody lucky I have managed that.  Another set back last night, I didn't run yesterday as rest day and I ended up feeling on verge of collapse by 3pm and had to go to bed when husband came home.  I have realised that (a) I have packed too many hills in to my running and then did tempo in dreadful conditions on Wed and (b) am on steroids and antibiotics and didn't respect that and (c) I didn't fuel enough this week.  Lesson learned - will be steering clear of the hills and trails and if I do do them, will be in place of LT session.  I cannot do both. I knew this but the dickhead in me didn't stop...   So although I feel fine today, I have postponed 18 miler until tomorrow.  

ACP - Yes, we can be your crash test dummies.   Well, I can anyway!  Are you definitely doing Chester again?  I have booked Snowdon in but I may decide to do Chester instead again. Snowdon can be transferred to someone else if need be. 

01/02/2013 at 13:53

Thanks Chris and 15W. Unfortunately the races don't coincide with the LT part of the schedule so that's not an option. And I really want to give myself the best chance of getting under 4 hours for the marathon because once I've achieved that I never want to do another one! Famous last words........!! Maybe the races will have to wait for another year.

01/02/2013 at 13:55

HeOw - well I've entered Chester so I suppose that's about as definite as you can be! I remember reading that you're pacing a friend at Chester - is that still on? And if so what time is your friend going for? You may have company......!

01/02/2013 at 14:05

I was hoping to pace her but due to health issues arising past couple of months, it looks doubtful acp - I would have been pacing her just to finish to be honest, BUT I think she would have been looking at around 4-00-4:15.  What are you aiming for? 

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