DT, sorry to hear that your run didn't go well. Sometimes that just happens, so try not to read too much into it. Personally I would do the half at MP - maybe pick it up in the last few miles if you feel good, which you probably will be because the majority of people go off too fast and will be slowing down, and overtaking people is just fun and a great confidence builder. However, if you really can't trust yourself to not race, then it's probably for the best that you give it a miss.
Great long run, Dan. I take it the laps are to ensure consistency rather than because you find them interesting?
Another nice half, Duck. Rather envious
Bob, the main idea behind breaking up a threshold run into separate (cruise) intervals is that you can fit in more volume, not so you can run them faster.
What you're saying does make sense: it takes a little while to reach LT, so you could get away with running short reps more quickly, but I think it would be difficult to get the rep length and recovery time just right. 1 mile reps are definitely too long.
The other two sessions look good. Important to tune into race pace leading up to race day.
Andrew, sorry to hear your knee giving you trouble. Have you tried seeing more than one physio? It can sometimes be difficult to find a decent one.
Terrific halfing, Duck. You're going to have a good summer. Agree with you about some of the 400/800 types. I'm often shocked by how little mileage they do.
Bob, looing super trim there. Three days after a 10k? Depends how you feel really. I'd probably have 4-5.
WJH, I think it's important to have some sort of progression in your training and some sort of way of measuring progress. Several ways to ds both, but do you have those elements in your training at the moment?
Yes, I think I have said something along the lines of LT being more important than Vo2 Max. In fact, I think the most important type of running for any distance runner (3k and above and for some athletes below) is high aerobic/marathon-paced running. I really do see Vo2 as icing and for peaking. I think it can bring some longer-term benefits, but they are a side effect of the training and can be achieved by other means (e.g. FT fibre development).
DT, I am planning an August peak this year, and probably won't touch any VO2 sessions until May.
Wise words from Mr V about PBs. Although PBs and races are the ultimate goal for most of us there are so many elements involved in working towards those goals. Be aware of where you've made progress (and carry on doing the same things) and where you haven't (and try and fix it).
Mr V, I'm off to Portugal in May myself for a week of warm weather training. A few of us from the club are going. A week of nothing but training - can't wait for it.
Dr D, do you think interval sessions pay off directly in any way for marathon training. E.g. in the later stages when you have to dig deep, or do you think they're just useful for general conditioning?
Hoppy, this particular runner absolutely loves those sorts of sessions. The difficult is getting him to run at easy paces (we're after sub-3:30 and he feels that 8:40 miling is painfully slow). Personally I've done 11-12 miles with 2 x 3 miles @ LT and find that a really tough session. I'm more likely to do 1 x 3 mile and then 1 x 2 which I can recovery from much more quickly.
Welcome, back YD/TR (didn't you have a brief stint as "The Artist..". Glad to see things are picking up.
velloo, doesn't sound like the session went too badly. I wouldn't fancy doing it with a hangover. Alcohol definitely affects people in different ways. I seem to recovery quite quickly whereas my wife suffers for about three days.
DT, the athlete I'm coaching for the Brighton marathon has been a little concerned about his lack of higher-end paces. However, from my perspective it's obvious why he's not feeling quite as speedy: highest mileage he's ever done, tough training sessions, the focus on marathon pace. I can't imagine PB-ing in the lead up is easy if you're really training hard.
I take it this evening's run felt better than the last Sub-LT venture?
How have you determined that you're not getting enough protein? I find it quite interesting how different people respond to varying ratios of the basic food groups. I personally do very well off a high carbohydrate diet, but have noticed several other runners who cannot tolerate too much.
Dr D, it was supposed to be 2 easy at the end to cool down, but he "felt ok" so stuck on an extra 3. Shows there is a lot of endurance there at least.
A bit of both with P&D. What I object to first is the idea that 3k and 5k correspond to the most useful VO2 range when that's only true for elites.
If they have written the schedules with the belief that the intensty at which these sessions should be done should vary according to the athlete's ability (i.e. reps should be longer and less intense for slower athletes), then that's fine. But that doesn't make sense to me.
I don't think the P&D schedules are bad, and I don't think it matters all that much (at least not for marathon training), but that part just bugs me.