P + D training for VLM 2013

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06/02/2013 at 20:22

Hi, thought I would join this, I have just started following P&D 55-70 and will be targeting a sub 3.

06/02/2013 at 20:39

Welcome aboard Craig. Good running again by everyone. Avoided the LT threshold tonight, as have had to swap around this week. I kind of envy those that have got it over and done with!

A very nice easy 6 miles for me tonight averaging 8.15 pace. Slowest I've been in ages and it felt great! Gearing up for the big LT tomorrow.

Oh and I've got one coat of paint on the wall to cover the toddlers 'art work' from yesterday. One more coat to go and its bed time!

06/02/2013 at 21:00

Ha ha Craig - I knew it would be a day or so and you would be here!  Welcome. (I "know" Craig). 

06/02/2013 at 21:16

wait... why is "know" in inverted commas? It's not one of your innuendoes is it?

06/02/2013 at 21:20

Welcome Craig, you're in good company on here, most people have similar goals to you.

 

Edited: 06/02/2013 at 21:21
06/02/2013 at 21:21

Cheers Helen, day 2 of P&D did just over 11 on a medium/long run, 7:58 average, might be some time until I get used to the drop off in pace, how do others on here run there medium/long, I felt fresh today and wanted to push the pace, is that a wise thing to do??  

06/02/2013 at 21:25

Hi Craig,

probably not that wise but I think we all do it sometimes anyway because we just can't help ourselves.

Also, why not add your marathon goal to our shiny new updated list? (Updated cos I've just added my own totally arbitrary target time now I think I'm over my almost-injury)

 

Feb 17 - Mennania - Wrexham half - Sub 1:24
April 14 - Tenjiso, jr2408 - Brighton - Sub 4.00 
April 21 - Keir - VLM - Sub 2.50 
April 21 - 15West, No Pain -VLM - Sub 2.55 
April 21 - Mennania, Mark 1981, Al runs, Surrey Runner, Chris J77 - VLM-Sub 3.00 
April 21 - Stutyr, Literatin - VLM - Sub 3:15 
April 21 - chick - Hamburg mara - Sub 3:25 
April 21 - ZiggyThe Spider - VLM - Sub 3:30 (May 26 - Edinburgh - Sub 3:15)
April 21 - Night Nurse - VLM - Sub 3.40
April 21 - JF50 - VLM - Sub 3.45
April 21 - Go Caz VLM Sub 3.50 
April 21 - Fiona J - VLM - Sub 4:00 
April 21 - Pottermiss - VLM - Sub 4.10 (well why not!)
April 28 - Agent Ginger - Manchester Mara - Sub 03:57:06

06/02/2013 at 21:27

Feb 17 - Mennania - Wrexham half - Sub 1:24
April 14 - Tenjiso, jr2408 - Brighton - Sub 4.00 
April 21 - Keir - VLM - Sub 2.50 
April 21 - 15West, No Pain -VLM - Sub 2.55 
April 21 - Mennania, Mark 1981, Al runs, Surrey Runner, Chris J77 - VLM-Sub 3.00 
April 21 - Stutyr, Literatin - VLM - Sub 3:15 
April 21 - chick - Hamburg mara - Sub 3:25 
April 21 - ZiggyThe Spider - VLM - Sub 3:30 (May 26 - Edinburgh - Sub 3:15)
April 21 - Night Nurse - VLM - Sub 3.40
April 21 - JF50 - VLM - Sub 3.45
April 21 - Go Caz VLM Sub 3.50 
April 21 - Fiona J - VLM - Sub 4:00 
April 21 - Pottermiss - VLM - Sub 4.10 (well why not!)

April 28 - Agent Ginger - Manchester Mara - Sub 03:57:06

April 28 - Craig - Sub 3

April 28 - HeOw - Sub 3:45 

 

 
06/02/2013 at 21:30

Craig. I'm aiming for 3.00 on the nose too, so should be around the same standard as you i guess. I'm often told off for training too fast, but it seems to suit me. I tend to do my MLR's as a progressive run. I have a mile or 2 warm up at say 7.45 pace, then push on to 7.30 pace for a few miles, then 7.10-7.20 pace and I generally find I'll then just ease into running the last few miles at just below sub 7.00 pace. I find the last few miles generally a bit tougher than steady, but I feel like I get benefit out of it. As its going to be my first marathon I want to know what Proposed Marathon pace feels like as much as possible I guess. I think more experienced runners would be comfortable running MLRs slower safe in the knowledge they can step it up when needed, but I haven't got that confidence to fall back on. I guess its whatever works for you (a cop out answer I know). Whats your other PBs by the way? and what paces have you trained at before?

06/02/2013 at 21:30

I have added Craig and me! (he won't mind...)  Re pace, I think on the first few weeks of the training, it is natural to feel fresher and push the pace a bit.  I am noticing that as I am now upping the MLR and the LSR and the tempo is getting longer that I have no desire to push the pace on my easy runs but at the start (you will probably remember me moaning about running slow all the time on my FB status...) I was chomping at the bit.  

Edited: 06/02/2013 at 21:31
06/02/2013 at 21:38

Chris, I used to run my MLR run like that (albeit it slower than you) - I used to get told off too.  I would start easy and then ramp up to near 10k pace final mile.  I can't be sure whether it helped or not but I definitely found the lack of decent aerobic base showed on me on my last marathon, I probably ran too close to threshold pace (i.e. steady) too much during my training for Chester. I trained very well for it but still struggled last few miles. Hence why I am now running slower than I have ever ran but I think it makes sense.  Like you say, we are all different and people tolerate different ways. 

06/02/2013 at 21:43

Oh god, I couldnt face getting near 10k pace at then end. That would kill me off properly! Ha.

I've noticed that I have really been taking it easy on the recovery runs though and have no desire to go at anything above very easy on these. I'm pretty sure that as the weeks pass I'll feel the fatigue and decrease the pace on the MLR's as well, but for now it seems to be happening naturally. I guess I'm guilty of carrying a bit of my half marathon training habit into marathon training. I'll be having a massive taper if i make it that far thats for sure!

06/02/2013 at 21:52

I am looking back on my training for Chester now on Garmin Connect and can see all the mistakes I made in black and white.  I ran everything too fast.  I had perfect conditions at Chester and I suffered final few miles and I should have been flying if you look at my training.  I burned out. Won't do it again.  Chris, you have to find your own way - I have literally rammed down the throats of my running friends to slow down, some have listened, some haven't.  The ones who haven't tend to get injured once the start marathon training and don't slow.

06/02/2013 at 22:02

Not had time to read back yet..will catch up tomorrow..

14.4 miles done in 2.05  (8.40s) 

7 on my own then 7.4 with club to get some mp miles done its the only way I can get some faster stuff done..
9.36...9.27..9.20..8.56..9.01..8.42...8.34...8.23..8.23...8.17..8.17..8.54..8.03..7.56..3.50
club run included some big hills !!!

06/02/2013 at 22:24

What's happened to Tenjiso?

Tonight I did a 13.6m MLR, avg pace was 7:45 and HR was 77% of max. I'm kind of looking forward to the LT session on Friday!!

06/02/2013 at 22:25
Did the LT run today rather than the 14 miler as I got home late from work .
7 22, 7 40, 7 40, 7 44, 7 52, 6 21, 6 25, 6 43, 6 17, 6 27, 6 25. Decided to do the fast miles at the end this time. The 6 43 mile was uphill.
Edited: 06/02/2013 at 22:28
07/02/2013 at 02:08
I think I will be keeping these medium/long runs on the lower end of the intensity scale. Did 11 tonight around 7:58 and it felt exceptionally comfortable. Recovery 5 tomorrow again which I will be taking easy, looking through the schedule some of the marathon paced runs for me look fairly demanding, 18 mile with 10 at marathon pace (6:40) for me, I see these runs as key to my marathon so I will be wanting to give my all on these runs. Out of curiosity has anyone followed P&D with any success in their marathon.
07/02/2013 at 07:58

Hello all, and welcome Craig. Are you on the 12mi plan and are running the Manchester marathon? I know Manchester has a few training runs you might be interested in - have a look on their website. Also I ran Manchester last year and followed one of the pacers to get a sub 3.15; made the pacing strategy a lot easier as didn't have to worry about splits, looking at garmin etc; just had to keep up with the pacer. Well worth it if you're going for a sub 3. Also - have you ran marathons before? What is your current PB? Any tune up races planned?

5 easy miles for me today thank gawd. Legs are aching today. Also - I got a bit carried away with stuffing myself last night and feeling a bit over-fed this morning. Kept having sneaky little bowls of muesli; and this was after having a meal that involved a lot of rice....and it was all topped off with a muffin before bedtime. Blurgh.

Edited: 07/02/2013 at 08:12
07/02/2013 at 08:13

I have been waking up in the middle of the night hungry, and cant get back to sleep till I have had some bread and jam, I always wake up starving in the mornings anyway, and cant function till I have had porridge, its finding the right balance really its nice being able to have several extra calories, but I do try and keep it healthy..(most of the time ).

The scheule is quite specific about paces and training each system of the body, anyone who wants to run faster than suggested good luck,,,me ? I love running slow !! 

07/02/2013 at 09:21

Nice efforts from NN and Ziggy - welcome to Craig - It is counterintuiitive to runs slow in marthon training but it is the one thing that all plans have in common. You can stick a progressive run in occasionally and maybe throw a few in at PMP pace during your LSR - but if you are planning running a marathon at 6.47ish running at 7.15 is pointless re pmp training and too exerting for an LSR so becomes a non specific effort. 11 miles at 7.58 is bang on for an average LSR pace  (7.30-8.10mm is the range). But clearly everyone is different and you have to be true to yourself.

Eating like a Horse at present - havent weighed myself for a while but look and feel trimmer anyhows.

heOw - I live just outside Wrexham - You ready for it?

Stick your tune up races on the list guys, will be some good markers for discussion!

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