P + D training for VLM 2013

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10/02/2013 at 18:27

I had a lovely warm bath after my long run. 

10/02/2013 at 18:28
LOL you don't know what your missing
10/02/2013 at 18:33

Caz, we joined at Tower Bridge, did the Canary Wharf section (minus the 3 miles loop around Isle of Dogs) and finished on Birdcage Walk. The Mall was too busy so headed home to Clapham after that. For well deserved burgers.

10/02/2013 at 19:08

Great Runs by everyone. The training is really ramping up in here, which is great to see. We are nearly into the business end of things now aren't we?!

Really interesting to see the P.B's and stats as well yesterday.  Its always fasicnating to see how people compare with short pace vs endurance. 15W  if I remember from the post you are clearly an endurance monster. NP likewise - and seriously impressive times (esp for age range - meant in the nicest possible way). I can only dream of posting times like that when I get to that age. And as for pace it looks like Craig has got it in spades. 17.30 for a 5k is superb and puts you well above a 3 hour marathon. If you get the endurance to go with that pace then my money's on you for the fastest time. I'm sure Al runs, 15W, Mark, NP and SR will have something to say about that though! 

Just got back from 22 of the wettest most miserable miles of my life. Delayed to this afternoon due to a hangover (I hardly even drank which isnt fair). Took 2h 44 mins (Ave 7.29) and overall felt ok. Legs were really painful at the start after yesterdays race, but they eased up later on thankfully. I've seriously had enough of this rain though - I'd rather the snow was back.


Edited: 10/02/2013 at 19:09
10/02/2013 at 19:14

Well done on the long runs everyone!!  

I've not ran since Friday's LT session.

I haven't really enjoyed my last few runs because of a few niggles and so decided to have a few days off just to be safe.

I'm telling myself that it's the sensible thing to have done and that I'm way ahead of schedule anyway (Edinburgh in May is my main target) but I'm still a bit down.

Edited: 10/02/2013 at 19:15
10/02/2013 at 19:18

Definately the right thing to do Ziggy. And also the hardest thing to do. So well done on being so disciplined. Just stick some corework in and it won't be wasted time and you'll be back fresh and strong.

Great PB Surrey Runner too on the half marathon. Impressive with fatigued legs. definately woth another couple of minutes off with a rest - and the conditions. Great stuff.

10/02/2013 at 19:49

NP - cracking long run AGAIN.  Do you ever have a bad run?!  I agree with Chris, you and 15W are endurance kings, you just thrive off those big runs. I love running long though, I think it is something you either love or hate.  I cannot imagine NOT marathon training for the rest of my running life.  Whereas some people only do one or two in a lifetime and then retire from them, I just love the distance.  Does anyone else feel like that about it?

NN - hope you managed to get your 11 in ok.  

Literatin - again, an amazing run. You are totally back in the game. 

Surrey Runner - well done on PB, it is always hard whilst marathon training to know whether you would do even better if you were just concentrating on HM distance as we don't really taper for them. 

Ziggy, how many weeks into it are you?  My friend started quite early on her P&D and picked up couple of niggles, she has dropped the recovery run and took a few days off and seems to be back on track.  I am sailing along quite happy with 4 runs a week and I understand the reasons why the recovery run works but if doing that extra run a week tips me into injury zone, I would rather not do it.  Is this something which could work for you? 

Al and Caz, nice for you to be able to do some of the course - great runs too.  

Craig - here is link to enter Salford 10k...  

Salford 10k


Edited: 10/02/2013 at 19:51
10/02/2013 at 19:51
I'd agree with Chris think you've done right thing Ziggy.

I've decided to have an extra day off from running today too, I can still feel my calf/Achilles a bit so I've decided to be extra cautious. It's the first session I've missed this year, it's been hard to rest but I hope missing the odd session won't hurt too much.
10/02/2013 at 20:00

Cheers Helen I will have a look.  

Have to say I enjoyed week 1 on P&D.  56 miles and feel great. Looking forward to next week, even though I will have to get up early to get my runs in due to shift in work I am on.  And Wrexham Half on Sunday, going to give it a right good shot, totally give it my all.

10/02/2013 at 20:07

Thanks for the reassurance everyone.

Heow, I started P&D 18 weeks ahead of London so today is the end of week 11.

However I've already decided to treat London as part of my training for Edinburgh which is 5 weeks later. I've already missed a few recovery runs but I think my main problem has been running too many miles too fast.

I think I'll reduce the intensity and mileage until my (over) enthusiasm returns. It's a long time until Edinburgh so there's no need to worry.


10/02/2013 at 20:36

Mix too much speed with distance and it is a recipe for disaster Ziggy.  Hence why P&D are regimental re running the majority of their runs slow as the majority of them are in double figures! We totally need to respect the miles we do, we all have busy lives and it is hard work! I don't think I have ever ran so many 9m/m in my life, my pace ego used to never want me to go near the 9 mark. But I can feel the benefits of it, my legs are fresh and I feel fitter than ever.  Definitely cut back the pace - like we have all mentioned on here, HRM good for that. Do you have one?  

What I found interesting the other day on the Marathon Talk podcast with Jocelyn Payne (the 23 year old who did the 2:53 marathon), was that she did a 24 miler and she ran first 16 miles at 9m/m which is over 2 and a half minutes slower than her MRP before ramping up to final 8 at MRP. 9m/m is so slow to a 2:53 marathon runner!

10/02/2013 at 20:39

Chris - that's an impressive long run with tired legs. You must be fairly confident of going sub 3 now - I reckon you'll be closer to 2.50 the way you're going.

Ziggy - wise to rest up to prevent niggles turning worse, especially if Edinburgh is the main event.

I've had a fairly lazy afternoon on the couch with a mixture of rugby and wii...and lots of food.

10/02/2013 at 20:43

To be honest 3.00 will remain the target I think. As its the first one I really don't want to aim to high and crash and burn. I still think 3 will be a srtuggle, but who knows. Besides, there has got be something to go back for and try and improve on.

Rugby and food sounds perfect. I think its going to be an early night for me. Legs are definately feeling it now!

10/02/2013 at 20:50

Cracking run Chris!  

10/02/2013 at 20:57

Thanks Heow. In answer to your earlier post I think I'll be one of the ones that only runs a small amount of marathons. Its not that I dont enjoy the long runs, but I think I prefer the variety of training for shorter distances. And I do struggle to motivate myself to do the really long training runs. For me I love the half marathon and think its the perfect trade off between speed and endurance. So I'll be looking forward to focusing on a few of them afterwards. But I've got a feeling that the magic of the marathon might lure be back after I've finished this one.

10/02/2013 at 20:59

Oh yes, the magic of the marathon will definitely lure you back because I think it is the one race we can make the most improvement on over time, the shorter distances become harder and harder to crack!  I have never had any interest in tackling 5 or 10k even though, I think I would could a hell of a lot better than I currently do, if I gave them a good shot. 

10/02/2013 at 21:31
HeOw I love the fact that at 51 having done 9 marathons over the past number of years I can still aim for a PB below 2:58 if everything on the day is ok and I get to the start line having done the training. Last year exactly a week before London I had a fire call on getting back to the Station I was limping which turned out to be a stress fracture it was some 7 or 8 weeks before I could jog on it. I love building up the miles and the feeling after 3 or 4 20 mile runs they start to become easier. I also like the fact that the young guns find more than 20 miles difficult as endurance will improve with age for the club runner.
10/02/2013 at 22:34

I shall also be 51 by the time VLM comes round..have you noticed that runners are always proud of their advancing years rather than lie about our age. its like we are saying..hey look what I can still do, better than most 30 year olds ( thats ordinary 30 year olds not the ones on here lol )

I did 20 on Friday leaving my 11 with 6 LT till  tonight, I woke up feeling pretty groggy after a pooh sleep today and  I was going to do just an easy 11..but I thought what the hell get on with it..it does take a mile or so for my legs to get the message though maybe my new light weight kinvaras that I am going to buy tomorrow will help with these tempo runs..

I did 2.5 miles easy then.

aiming for 7.40s

7.50...7.43..7.37..7.40..7.39..7.38.. then 2.5 easy
AVE HR 81.7%

Edited: 10/02/2013 at 22:36
10/02/2013 at 22:58

...careful what you say about 30-year-olds NN. Great run, though, especially when you really didn't want to!

10/02/2013 at 23:38
What about those of us still in their twenties?
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