P + D training for VLM 2013

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06/11/2012 at 17:40

Dylan- I completely appreciate that this is a very ambitious goal. I have back up targets of 3:05 (Boston qualifying) and 3:10 (London GFA) should I fail to break 3hours. I started doing "base running" about 10 weeks ago for the first time and it's about 5.5 months until the VLM so that would be 8months total training. I'm hoping that as I have ran respectable times for shorter distances off very little mileage I have good scope to improve now that I am training "properly". I signed up for the half a week Saturday for the very reason you mentioned, so I can assess my current level and see what I can do.

06/11/2012 at 18:15

mace - don't know why Germany - they tend to be fast and flat with good crowds, plus I get a week-end away without the mrs...more weeks of Hadd and you'll be chewing up the P&D MP long runs and tempos.

Chick - I just did Frankfurt (28/10)...I thought I'd be able to get back to pre-race paces for 70% and 75%, but my HR is just shit and won't get down - I feel like I'm where I was when I started Hadd - is this normal?

Nice goal Ship-star! Big miles run at an aerobic pace is the key. 

Actually managed to get out for a run tonight. Knee still not quite right and HR a little elevated still...

 

06/11/2012 at 18:45

Can someone tell me what this Hadd thing is all about ?

Is there a link anywhere to explain the plan to me?

Thanks Ashman

06/11/2012 at 18:46
06/11/2012 at 18:57

Thanks Teknik

06/11/2012 at 19:06
Ship- were you lucky enough to get a ballet place in VLM?
06/11/2012 at 19:48

Dylan- Indeed I was, third time lucky after two previous rejections.

 

Six miles ticked off this evening, anybody else train tonight or are you all early birds?

Edited: 06/11/2012 at 19:49
06/11/2012 at 19:50
6 miles XC for me with head torch and very muddy. 3rd week of marathon recovery.
06/11/2012 at 21:44

Nice easy 6 @ 8.20 pace spending a few days in Surrey  it is VERY flat here that pace seemed so easy  ..goes to show its far too hilly were I live  my pace is nearer 9s for that HR at home.

Wont get chance to run tomorrow but hopefully 9m Thurs 12m Fri 5m Sat and 11m Sun

Edited: 06/11/2012 at 21:51
07/11/2012 at 08:40

Ship-star - you're in a similar position to the one I was in six months ago - I took up running in May, quickly knocked out a sub-40 10k, and went on to do Amsterdam this October in 2:49. I loosely followed P&D 70. I say "loosely" because, inevitably, work commitments got in the way. 

Some nice long runs and interval work and you should be fine.

 

 

07/11/2012 at 08:44
Wow couch to sub 3 marathon in 5 months! Please share your secrets.
07/11/2012 at 08:55

That's good going, mxb16. Can I hazard two guesses:
1. You are relatively young
2. You are relatively light?

Sadly I am no longer either, but when I was considerably younger and lighter it was all so much easier! Both, but particularly age, do make a big difference, not least in terms of recovery.

07/11/2012 at 09:07

mxb16 - fantastic result in a very short time,

I think your post suggests it will come just by following the plan. It can take several years to develop the optimum conditioning for marathon running, and I would hazard that you have a fair smattering of natural ability.  Set your sights on 2:20 in the next  year or two - some nice long runs and interval work and you should be fine

 

07/11/2012 at 09:21
mxb16 wrote (see)

Ship-star - you're in a similar position to the one I was in six months ago - I took up running in May, quickly knocked out a sub-40 10k, and went on to do Amsterdam this October in 2:49. I loosely followed P&D 70. I say "loosely" because, inevitably, work commitments got in the way. 

Some nice long runs and interval work and you should be fine.

 

 

mxb16- Thanks for your words and that's a very impressive achievement indeed, I think it will be touch and go for me but I'm relishing the challenge.What kind of shape were you in prior to starting your training?

Edited: 07/11/2012 at 09:23
07/11/2012 at 10:42
Ship- when you've completed your half in the next few weeks, you will have a really good idea where you are. A rule of thumb which appears to be more accurate than not, is 2x half time plus 20 minutes after a structured campaign of course.

A half time of around 1.20 to 1.23 ish would give a strong indicator that a sub 3 is on. Over 1.25 would indicate probably sub 3.15 more likely.

By the way what half are you doing first before Silverstone?
07/11/2012 at 10:51
Ship - meant to also say another good indicator is if you can run 15 miles at MP (6.50) fairly comfortably in mid to later part of campaign, all bodes well.
07/11/2012 at 11:35

Thanks. Yes, mid 20s and around 178cm / 60kg, so I had age + weight on my side when I started! It also helped that I didn't get injured.

Dylan man wrote (see)
Wow couch to sub 3 marathon in 5 months! Please share your secrets.

P&D 70..., it's a brilliant book! And using a HRM so I could tell when I was really hurting and when I was just being lazy.

07/11/2012 at 11:40
Mxb-sounds like you have massive potential to become a really competitive marathon runner. No doubt with continued commitment you will go on to sub 2.30 and win some smaller races.
07/11/2012 at 12:18
Dylan man wrote (see)
Mxb-sounds like you have massive potential to become a really competitive marathon runner. No doubt with continued commitment you will go on to sub 2.30 and win some smaller races.

Thanks - we'll see how I do in Rotterdam but I'm relatively relaxed about it, it's just a hobby and if I get too competitive I'll end up not enjoying it. It's supposed to be fun after all!

Which marathon are you targetting next?

07/11/2012 at 12:30

Mxb - I recall that Rotterdam is a fast and flat course - sounds like a good one. Are there any tweaks or changes you are making to your plan for Rotterdam that differs much from P&D70 , or from the loose version you used for Amsterdam. Interested to know what did or didn't worked well for you.

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