P&D Autumn Marathon Training Thread

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05/07/2013 at 08:41

Morning all. I've not managed to get out for a run since Monday due to things cropping up at home. There was a major incident on Wednesday when the dishwasher broke down which obviously needed urgent attention ! I will hopefully get out later today for a long run of 18 miles. I've just taken the mutt for a walk and already it's very warm outside so it's going to be a hot one later

05/07/2013 at 09:13

Been following this thread for a while and thought I would say hello.

I am doing the 18 week up to 55 mile plan for Chester.

This morning was 10 miles aerobic. It was one of those great runs where you feel better at the end than the start.

I am doing the Offerton 10K next week so I thought I would check out its famous hill as part of my run. It really is a hill! 200 feet in a quarter of a mile! A good overtaking opportunity I guess...

Edited: 05/07/2013 at 09:15
acp
05/07/2013 at 09:27

Carterusm - it is simply unacceptable to let 'home life' get in the way of training!

Phil - hello!

I looked back at the 55-70mile plan earlier this week and it seems that my tweaked  plan now has more 'quicker' miles than the original So when I get a spare 5 minutes I'm going to retweak!

05/07/2013 at 10:17

I'm with you acp. If our dishwasher broke I would sort it out after my midweek 15mi run, after some post run stretches, after the post run refueling and after the ice bath. I would then obviously need some proper recovery time...infact I would not have any time to sort out said dishwasher so would have to wait till the following day...but then I would have my recovery run to do first etc etc.

Good job we haven't got a dishwasher.

Hello Phil and welcome.

05/07/2013 at 10:20

I haven't got a dishwasher either. I would just do the run.

05/07/2013 at 10:42

Yeah I'd ignore the dishwasher, my girlfriend has been waiting about 18 months for me to hang a mirror up on a wall. 

I think that's why she hates me 

05/07/2013 at 11:11

Sorry, I'm still newish to all this so am happy to pick up any tips from you guys that will stop these things happening ! 

05/07/2013 at 11:20

Hello Phil! 

05/07/2013 at 12:09

Hi Guys

Just looking for some views/guidance

I'm doing Chicago marathon (my 5th) in Oct
PB is 3:20 (off 50miles a week max)
i'm on week 3 of the P&D 55-70 mile training plan
I know MP for a 3:10 is 7:15 but I want to train a wee bit quicker

I realise it's different for everyone but do the paces below seem reasonable?
HM pb is1:27 a few months ago but not as fit now
Recent 10k 41:30mins

Just a bit concerned about the lack of quality runs, its probably more about building mileage at the moment though.

Planned   Marathon Pace PMP 07:10 General Aerobic GA 08:32 Recovery R 09:05 Medium-Long Run MLR 08:12 Long Run LR 08:12 Lactate Threshold LT 06:40 VO2 Max VO

06:30

05/07/2013 at 13:03

Oh yes, sorry - hi Phil!

Debutant, from my limited experience (only one marathon) but off similar times to you and same schedule, I think I used 7.15 as PMP, 6.35-45 as LT pace, 6.15 as VO2max, and did long runs first half 8.30-8.45, second half 8.00 and a couple of miles at MP at the end if I could be bothered. So pretty similar to yours except that I think I was following the P&D recommendations in the book a bit more closely with the MP +20% speeding up to +10% thing etc. and my VO2 pace was quicker.

05/07/2013 at 13:12

Debutant... that looks about spot on...

A 3:10 would correspond to a VDOT of 50.2 - http://www.attackpoint.org/trainingpaces.jsp?eqdist=1500&vdot=50.2

Which would give training paces of:

Long, slow runs, easy or recovery runs - 08:14 or slower

Marathon Rehearsal - 07:15

Lactate (or anaerobic) threshold pace - 06:52

http://www.runningforfitness.org/calc/training/tp?VO2=50.2&Submit=Calculate

05/07/2013 at 16:37

15W - that sounds like a milder variant of what I've got. Try looking at sacro iliac joint dysfunction/disorder . The remedy is mainly core and glute strengthening .

05/07/2013 at 21:04

I don't know Fiona. It's on the outside of the hip, I was thinking more like hip bursitis.

06/07/2013 at 09:22

15w - mines right in the outside too. I can press exactly on the spot. Apparently it's all the muscles round your pelvis for stability. Some of those then get sore. That's why the core exercises help alleviate it. Pain can hip, groin, back, sciatica like.

Edited: 06/07/2013 at 09:23
06/07/2013 at 09:49

15w hope you get it sorted agree with Fiona it does sound like a sacro iliac niggle.

Welcome Phil, and how are you finding the training so far? 

3 mile recovery run today crikey its scorching out there, but at least it meant that I ran it at the right pace for a change.

Plan for today is BBQ and to try and hydrate adequately in time for tomorrow's sweat fest. I do not think that I will be racing this now but taking it as a long run with some MP miles thrown in for good measure.

Good luck to all those racing and running this weekend 

 

06/07/2013 at 09:58

Ok Fiona - what sort've core work do you do for it? Plank etc?

Morning all. Bad day at the office for me. My 18mi with 10@mp turned into a 17mi with 9@mp, and the last one or two of the 9 I struggled to stick to the pace. Didn't feel good at the start, no energy, legs aching all over...and decided to cut it short. So, not great, but not too bad, and a few lessons learnt....for these long runs with mp miles going to try and have some breakfast beforehand, and even the long runs of 18mi+ I'd prefer some breakfast, so think I'm going to switch long run day to sunday and leave a bit later in the morning, sorry family. Also - I was fine this time last week, but the LT session followed the next day by a 15mi run badly affected me I think...so need to run these mid length runs slow if day after a LT run, or even tweak the schedule and insert a recovery run or something.

Waffle waffle.

Hope all ok out there. It's going to be hot, Was pretty warm when I left at 6.15 this morning.

06/07/2013 at 10:08

15w I would suggest some classic pilates exercises of the clam...

http://www.youtube.com/watch?v=y-s7nasg18o

and also the bridge....

http://www.youtube.com/watch?v=y-s7nasg18o

These really target your glutes and helps with pelvic stability. I am sure Fiona will also suggest other exercises.

06/07/2013 at 11:02

15West, I have 18 w/ 10 MP tomorrow. Which P&D plan are you running? Is your marathon on 6th October?

Scorchio tomorrow, but I have to be at work for 08:00 and will run before that, so I should miss the worst of the heat.

Autumn marathon P&Ders are the only people that want a shit summer! 

06/07/2013 at 12:28

Marathon is Chester on 6th Oct and I am on the 70 to 85 plan andrews - although I have been not running all the recovery miles following the long runs. I feel I have overdone it a bit this week....looking forward to next week's recovery week of only 68mi!   Definitely going to keep all paces moderately slow next week...and may reduce a little bit. As I am switching things round a bit next week's long run will be 20 to 22 miles...that will be on the sunday after breakfast. I don't have time on saturdays for breakfast and a long run as have to take daughter to swimming lesson....and it seems to be my role to take dog for his morning walk too.

 

06/07/2013 at 16:55

 Mine's Jersey on the same day. I'm doing the 18week 55 to 70 plan.

May consider 70-85 for VMLM 2014. Don't know if my back/groin/hip would take it though!

Edited: 06/07/2013 at 16:56
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