P&D Spring Marathon Training Thread

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03/12/2013 at 11:21

I'm trying a combination of the 18/55 and 18/70 plan, but I'm knackered already... so I may drop back down to the 18/55 version. 

I've got a question about strides. I did 10x30s yesterday (I've no idea how far 100m is!) and I was "full out gasping". It seemed to take a lot out of me, and I'm shattered after a 12miler this morning. Should strides be done at full pelt?

03/12/2013 at 11:54

Not really NSGNR.  The books says " ......100m in which you accelerate up to full speed over the first 70m and then float for the last 30m. It's critical to remain relaxed during these accelerations. Avoid clenching your fists, lifting your shoulders, tightening our neck muscles and so on.  Concentrate on running with good form, such as relaxed arms or complete hip extension, during each acceleration."

03/12/2013 at 12:28

Thanks Nose Nowt, that helps. I like the idea of "floating" for the last 30m!

03/12/2013 at 12:38

My understanding is that the key point of strides is to practice key aspects of good form as much as anything.

Just back from my first mp long run. 13 with 8 at mp, or what should have been mp. Came out with average pace of 6.52mm as opposed to desired 7.03. Actually quite enjoyed it and found it quite comfortable. Was about to just crack on with going to 10 miles then a voice in my head persuaded me to stick to the plan!!

03/12/2013 at 12:56

Nice running DT - good to be in a position to hold back, and well done for having the discipline to do it

I've done half of my first ever double - a whopping 3 miles on the treadmill!! Can't wait to do 5 on the grass this afternoon

Edited: 03/12/2013 at 12:57
03/12/2013 at 13:01

6 April: Brighton
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55

mace - 3:05  18/70 with some fiddling about

6 April: Lochaber
StewartC - sub 4 - 18/70

6 April: Manchester
AgentGinger - sub4 - 18/55

NSGNR - sub 3.45 - mix of 18/55 and 18/70

6 April: Paris
yer_maj - sub 4 or die - 18/55

13 April: VMLM
Ryan Snell - sub 2:45 - adapted 12/85
15West- sub 2:48 - 18/70/85 (mix of both)
Andrews148 - sub 3 - 18/70
DT19- Sub 3.05 - 18/55
Literatin - sub 3:05 - 18/70
Ramjet - 3:25 - 18/70
Dr.Dan - 3:25 - 18/55 (Haddapted)
running220 - sub 3:30 - 18/70
Shazmo – sub 3.30 – 18/55 (may reconsider goal as currently injured)
Rachelcgen - sub 4:30 - 18/55

28 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM

6 May: Milton Keynes
Xyloid - sub 4:00 - 18/55

03/12/2013 at 13:05

I was going to delay P&D until after XMAS but have decided to man up and jumped in this morning for a 9 with 4 @ Tempo/HMP.

After a 10M race on Sunday i was tempted to just do it as a GA but didn't want to completely ruin my chances so early

03/12/2013 at 13:58

6 April: Brighton 
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55

mace - 3:05  18/70 with some fiddling about

6 April: Lochaber 
StewartC - sub 4 - 18/70

6 April: Manchester 
AgentGinger - sub4 - 18/55

NSGNR - sub 3.45 - mix of 18/55 and 18/70

6 April: Paris 
yer_maj - sub 4 or die - 18/55

13 April: VMLM 
Ryan Snell - sub 2:45 - adapted 12/85
15West- sub 2:48 - 18/70/85 (mix of both) 
Andrews148 - sub 3 - 18/70 
DT19- Sub 3.05 - 18/55 
Literatin - sub 3:05 - 18/70 
Ramjet - 3:25 - 18/70
Dr.Dan - 3:25 - 18/55 (Haddapted)
running220 - sub 3:30 - 18/70 
Shazmo – sub 3.30 – 18/55 (may reconsider goal as currently injured)
Rachelcgen - sub 4:30 - 18/55                                                                

Freddy 1 - Sub 3.00 - 18/85

28 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM

6 May: Milton Keynes 
Xyloid - sub 4:00 - 18/55

 

 

Edited: 03/12/2013 at 14:00
03/12/2013 at 15:23

6 April: Brighton
mace - 3:05 18/70 with some fiddling about
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55

6 April: Lochaber
StewartC - sub 4 - 18/70

6 April: Manchester
NSGNR - sub 3.45 - mix of 18/55 and 18/70
AgentGinger - sub4 - 18/55

6 April: Paris
yer_maj - sub 4 or die - 18/55

13 April: VMLM
Ryan Snell - sub 2:45 - adapted 12/85
15West- sub 2:48 - 18/70/85 (mix of both)
Andrews148 - sub 3 - 18/70
Freddy 1 - Sub 3.00 - 18/85
DT19- Sub 3.05 - 18/55
Literatin - sub 3:05 - 18/70
Ramjet - 3:25 - 18/70
Dr.Dan - 3:25 - 18/55 (Haddapted)
running220 - sub 3:30 - 18/70
Shazmo – sub 3.30 – 18/55 (may reconsider goal as currently injured)
Rachelcgen - sub 4:30 - 18/55

21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM

6 May: Milton Keynes
Xyloid - sub 4:00 - 18/55

Have got rid of unwanted spaces, put the names in speed order and corrected Shazmo's Boston marathon date.

I sense a new career in admin if I ever get (more) bored of software.

03/12/2013 at 15:30

There's a bit of me looking at that list going 'aahhhhh Need to be faster'. Then the sensible bit kicks in and tells me that it is a perfectly sensible target for a first ever marathon (and that what McMillan tells me  ). But there's a great mix of time and race targets there

03/12/2013 at 15:45

Definitely don't want to be faster than the McMillan predictor ... it always seems very optimistic for marathon times.

I took 4-5 weeks "off" after Abingdon (well, 36 miles total, inc 2x5K races and a 10K race to keep the legs awake) and am now back at 35ish per week, all of it easy ... should be ready to start with P&D on 9th.

03/12/2013 at 15:53

Funnily enough, I've seen the list and thought...  I'm not in the same class as most of these people, and I should be aiming a bit more sensibly...and should add 5 minutes to my target (which would still be a slight PB).

3:40 is really a tough target for me.  Any sub-3:45 would be highly satisfactory after my first winter-trained marathon...  but let's see how things go.

03/12/2013 at 16:17

Yeah...goals change as you progress through the schedule. Some will drop out due to injury, some will train really well and will up their goals. I'll probably be sub 2.10 by February.

03/12/2013 at 16:27

Looking forward to starting on the 9th! Took a tumble on my bike Sun and ruined my best running kit - great excuse to get some new clobber!

 

03/12/2013 at 23:32

6 April: Brighton
mace - 3:05 18/70 with some fiddling about
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55

6 April: Lochaber
StewartC - sub 4 - 18/70

6 April: Manchester
Debutant 3:05 18/70
NSGNR - sub 3.45 - mix of 18/55 and 18/70
AgentGinger - sub4 - 18/55

6 April: Paris
yer_maj - sub 4 or die - 18/55

13 April: VMLM
Ryan Snell - sub 2:45 - adapted 12/85
15West- sub 2:48 - 18/70/85 (mix of both)
Andrews148 - sub 3 - 18/70
Freddy 1 - Sub 3.00 - 18/85
DT19- Sub 3.05 - 18/55
Literatin - sub 3:05 - 18/70
Ramjet - 3:25 - 18/70
Dr.Dan - 3:25 - 18/55 (Haddapted)
running220 - sub 3:30 - 18/70
Shazmo – sub 3.30 – 18/55 (may reconsider goal as currently injured)
Rachelcgen - sub 4:30 - 18/55

21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM

6 May: Milton Keynes
Xyloid - sub 4:00 - 18/55

Couldn't resist another marathon so did my first session tonight
was about 20secs per mile off my LT pace so lots of work to do, will be playing catch up for a bit as my weekly mileage has only been about 20 miles for the last few weeks.
I am in our club ballot for a VMLM place on Sat night so if i come out of the hat that will buy me another week.
Great range of pace here

04/12/2013 at 03:52

First run of the new 18wk cycle last night (8 miles with 4 at LT).... and omg.... I have totally lost my sense of pace.

Just by feel, I tried to hit 8:10 for 4 miles - but soon backed off slightly, because I didn't feel I was in shape.  I just uploaded my Garmin data - expecting to find that I'd done 8:20 to 8:30....  and found I'd actually averaged 7:19 per mile for 4.5 miles.

Not sure whether to be happy with my speed, or cry at my new-found ineptitude at gauging my pace, and the fact that I went way too fast for an LT run.  

I was working quite hard... but not totally lungbursting (obviously, as I lasted 4.5miles)... but was definitely ready to stop when I did.  Do people think I just burned it too fast, or was I being also being a bit too conservative with my pace.  (off a 3:47 marathon early Oct... but been a sloth since)

Edited: 04/12/2013 at 03:56
04/12/2013 at 07:19

NN,

If you held it for 4.5 miles in a training run without being all out then it would suggest that it is somewhere between 10k and LT pace. The only way to definitively find out is to race a 10m or 10k race and then use McMillan. I just plugged in a 37min 5 miles (roughly equivalent to your run) into McMillan and it come up with 7:36 for LT  

It could be that you are much fitter than you thought or were having a supersonic day. Either way, it's definitely a good thing  

04/12/2013 at 09:17

Hahaha and now you have to do all your LT runs really fast, NN, instead of just pissing them.

04/12/2013 at 09:29

My 18week plan starts on Monday, but I'm already worrying about week two's 16 w/ 8 MP - and the fact that I'll have to have it done before 8am!

Today I'll see how 12 w/ 8MP feels for a bit of reassurance. Target MP pace is 6:38 for a 2:54 marathon, so I'll run the first 4miles easy (would have to run them at 8:38 pace to keep within the recommended ML paces for the whole run of 7:18-7:58)

Edited: 04/12/2013 at 09:40
04/12/2013 at 09:38

What are peoples thoughts on doubling on a wed instead of the mid week long run. The plan calls or a build up to 15 miles, but I also commute so squeezing that in will be super tight. Is running a double that day going to be as beneficial, or should I just risk the GF's wrath and get up before 5.30

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