P + D training for VLM 2013

AG A recent half time would give you a more accurate prediction, and as you say its a pb for you anyway..plus I have noticed have you missed few if any sessions so far..you will be fine as long as you don't go off too fast..something I a always telling my brother who is about your pace
Heow I too race a half far too close to a marathon (DUBLIN) but it was 3 weeks not 4, ..I had the most awful run after 18 miles I did manage to get under 3.55 only just though I hated every step step, it really is all a learning curve, but the problem is once you have bombed in a marathon its bloody months at least till you can have another reasonable stab...unlike a half or 10k

As for the toilet things..never wet myself , but I never get through a long run without having to find a toilet, tree or bush for the other,...so the Imodium always comes in handy on race day

Heow..heres your fare !!

My second medium/long 11 mile this week, felt very good all run, averaged 7:40, actually got back home feeling fairly refreshed.

That's the 10 with 6 @ LT done. Pace for the 6 LT were -

6:28..... 6:22...... 6:32...... 6:31..... 6:58..... 6:38

It was a out and back route along a cycle path so mile 2 of the LT was slighly downhill and mile 5 was back up the same hill. It seemed much steeper on the way up it hence the 6:58. TBH I nearly chucked it at that point.

I seem to have a bit of a pain in my right quads. I'll skip tomorrow's recovery and hopefully I'll be ok for Sunday's long run.

Sorry for interrupting the toilet stories.

I've never shat myself but had a real scare in a coffee shop in Amsterdam.

Hi All

Been away for a bit (work & all that) and have just been doing some back reading - great running everybody, ace stuff!

Pleased to be able to report that I'm still sticking to the 55/70 schedule which means today I've just completed my 11M LT pace run - actually really pleased as I managed to control my effort much better than the last couple of attempts. Splits were; 7:08, 7:06, 6:49, 6:19, 6:13, 6:07, 6:09, 6:15, 6:08, 7:09, 7:19 - am now quietly optimistic that something close to 3 is potentially on (as long as I stick to the plan!)

Was targeting 6:15 - 6:20 so it went pretty well - nice rest tomorrow (I did the 6M recovery run on Monday) and then a nice relaxing 20 on Sunday! 

Keep it up everyone! (I train in Nike luners, glides for anything over 12M and flys for the shorter/faster efforts - have 2 pairs of each on the go so it's always a nightmare trying to work out which pair should be on my feet on any given day!!)  

six mile recovery turned into a 7 mile recovery as I went the wrong way into a sodding sodden field on the outskirts of Chester, brought all of my bodily waste home too. The walls are 2m long for anyone who is interested.

Nice running Craig, Ziggy and Dave (and anyone else I missed). 21 or 22 tomorrow for me, then the torture of France v Wales.

Did the 14 miler tonight as I did the tempo on Wednesday.  Did it at 7.16 pace.

Oh and to keep the toilet theme going I have had to dash into the bushes a few times over the years.  On New Years day I had to have an emergency break in Burger King - not a pleasant experience as all the toilets were already blocked...

I've coined the term 'A Mcshit with lies' for any toilet related activities at Mcdonalds / related burger joints. I was caught short without money and popped in to use the facilities and when asked if I would be buying food to use said facilities, I replied of course I would right after my pit stop. Naturally I legged it out after I was done and its thereafter been lovingly referred to as 'A Mcshit with lies'. I reckon it could catch on.

Good 14 that SR - Solid stuff. I went out with the wife and kept her company for 6 of the most leisurely miles I'll ever run. It was around 9min pace and felt like I was walking. The things you do for love hey?!

Just back from Parkrun 5K this morning. I thought I'd have a bash at a 5k to relieve the boredom of marathon training and see what kind of shape I am in. Came in at 18 mins exactly. Not too bad all things considering. Its a PB by 30 seconds so I can't complain, but I would have loved to have snuck just into the 17's (maybe the official time will be). I don't think the 6 mile tempo on Thursday helped, or turning up with only 5 mins to go (so no warm up at all) and I certainly felt a bit heavy towards the end, but overall its all encouraging. A nice few very slow cool down miles ready for tomorrows long run. P.s no toilet issued this morning.

Chris J77  What are your times at other distances, and what time are you targeting for the marathon, around 3 hours or just below???

8 miles this mornin 4 miles up and 4 miles down my hill, cut back/recovery week for me and 73.78 miles, next 4 weeks are 80+ with a bit more tempo work

Men hope the 20+ mile run today went ok conditions here are good for running

GoCaz bet you did the 6miles at LT well done.

SurryRunner well done on the 14 @7:16 pace yesterday

ChrisJ77 well done on the 5k PB it's funny but most of my PB's are after or during Marathon training

8 miles this morning 4 up and 4 down my hill with 4 x 70m strides on the last .5m up hill. Total for the week 73.78miles for a cut back recovery week, now for 4 weeks of 80+ miles starting with 22 tomorrow.

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Craig - my 10k time is a bit old - thats at 37.55 and HM is 1.22.35. So 5k now relates a bit better to my HM time after this morning. I've got a 10k in a month or so - hopefully I can address that too.

I've not been running long - probably 18 month or so and certainly never thought I would be capable of doing a marathon so 3 hour remains the dream target. Still not sure if its achievable first time, but I'll give it a go and crash trying! ha. How about yourself Craig? What are you targetting and how have you done up until now?

That's some impressive mileage NP (and on a cutback week). You are going to fly on race day. Its crazy getting P.B's during marathon training - imagine what it would be like with a taper! - I was cursing the lack of a taper in the last k today. There was a definite lack of a kick.

20m LR this morning (which I missed last week) . It was cold, with rain/sleet throughout the entire run. My hands took well over an hour before they felt warm, in spite of two pairs of running gloves. The wind was light (4mph), but I suspect I'm going to have a bit of a stiff neck. Compared to the heavy winds and ice, it was a pleasure to run in. Even the hill at 9m felt much more “pleasurable” without a gale-force headwind. The slower miles (4 and 7) were due to pit-stops.

Target Pace Range: 10:48 to 9:54    Target Heart Rate Range: 141 to 160bpm

Pace:

10:15/10:49/10:46/11:11/10:44/10:32/11:05/10:22/10:35/9:55

10:03/9:58/9:50/10:02/9:55/9:34/8:59/9:24/9:24/9:24

HR:

140/137/126/131/137/133/131/137/140/144

140/142/141/144/146/147/153/158/158/158 bpm

(Peak 166bpm; Average 142bpm)

The total time taken was 3:22:45.

My upcoming week is a “recovery” week. Since last week was something of an unscheduled recovery , I'm considering changing one of the 8m GA runs (most likely the first run of the week) for 8m w/ 6m LT pace, or for a straight 8m MPR.

Does anyone have any thoughts about whether this is a good idea, and which session would be preferable? 

Chris J77

Not been running long myself, around 2 years, but current times are;

• 5K - 17:39
• 5 Mile - 29:27
• 10K - 37:01
• Half - 1:22:01

Never really had a proper crack at the marathon, I ran one for my second race ever, 3:44 on around 30 mpw, but I feel i'm have developed fairly well and think sub 3 hours is fairly realistic.

No Pain

Just a question on you getting PB's during marathon training? That interests me, as until I started marathon training, I did a lot of fast sessions, probably too many but my short times were coming down. My fear with marathon training is it is going to make me a slower runner as you train a a lot slower paces, but a lot of articles I have been reading recently are pointing to the direct opposite, that you become faster at various distances.