Howdy, Stranger!
Categories
P + D training for VLM 2013
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Congrats on the PBs. Is anyone doing the scheduled race next weekend? May just do a park run.
Climbing up and down hills in the north downs with my daughter today has not helped my recovery from yesterday at all. Aching like fookery this evening.
Only winding you up Lit. To be honest, the biggest improvement has come from the Pfitz plan. Only really been running a couple of years, but upping the mileage seems to have done the trick. Pretty sure its going to level off pretty soon though - and that's when the hard work starts again!
SR - Think I'll do a Parkrun as well (its our first ever one for our local club). May just add a few easy miles to it.
We've got a new parkrun near-ish me starting this Sat, so might do that as a special birthday treat, since the 10k I was planning to do the following Weds has been cancelled. Might try and rope a clubmate into giving me a lift by bribing them with cake.
Chris, I feel like my running's improving, but only very very gradually. I guess I'm already in the 'hard work' stage.
Evening.
so you had quite a journey to get to the race...looking at your club name well done again Chris
CHRIS thanks for link to the 10k first man and first woman from my club Southwest Roadrunners..
HEOW I wondered where you were, nice to see you back blimey its a wonder you manage to run at all with all that stuff going on
CHICK well done missus on the pb fantastic running !!
LIT if I could do 7.35s over a half I would be happy let alone a marathon.
I shall have to do the local 10k race route on my own again on Saturday as there are no races here, I got a pb last week when I did it on my own in training ..how annoying !!! I will look for a local pb sometime after London..I have about 5/6 weeks recovery then taking up the plan again for Abingdon in October ( I also have an appointment with a psychiatrist
)
I LOVE STRIDES
Welcome beck HeOw
The daughter had a better sleep last night. Only up once at 1:30am for dousing in calomine lotion and a dose of medicine, then slept pretty well until 8:45am. So both she and I are back in the land of the living this morning. She's got a pox spot on her eyeball, though, so I'm trying to get through to the quacks for an opinion.
Haven't managed to get through to the dentist yet either to get an appointment for the missus
My son dreamt last night that we were in Brighton, and I won the marathon! That's the kind of positive running dream I could do with!!!!
Lit - I have been very inspired by some people on Power Of 10 and Runbritain where I can track their improvements from a similar level to myself. It's another motivator to see where I could be if I continue to train appropriately.
Ten glad the little one slept better , ouch what a painful place to get a spot though poor little thing
and its you that is meant to be having the taper madness dreams , a dream I once had when tapering was, the marathon was run 26 times up and down a mile long road and you had to ring a bell at the end of each mile to prove we had done it..
Twatty Pilates and strides for me today ( see ... I am sticking to it Lit)
Hah - that sounds an interesting race NN
Its not called taper madenss for nothing !!
Surry Runner 55miles week taper? OMG I feel so guilty most I've managed in a week this year has been 30 due to injury, weather and chest infection ...... HELP! ;-0)
Preferences § 1 2 3 4 5 6 7 8 9 0 - = Backspace Tab q w e r t y u i o p [ ] Return capslock a s d f g h j k l ; ' shift ` z x c v b n m , . / shift English Deutsch Español Français Italiano Português ?????????????? alt alt PreferencesMy new P&D book arrived in the post today
Looking out of the window this weekend before my 18mi/14@MP run it looked reasonably sunny and not too windy, so I made the schoolboy error of going out with just a short sleeved running top and shorts.
Big mistake, as the wind was biting. Plan was to run to Hyde Park as a 4 mile warm up, 3ish laps around the park then back home for the 14 @ MP. Unfortunately garmin related issues meant I had to run naked for the last 3 miles, and I given that my pacing is a bit crap anyway, I ended up running about 30 seconds quicker than MP for those last 3 miles. Doing laps of a park has it's advantages, not stopping for traffic lights is great, but I had a nice tail wind on one side, but a horrible, cold, biting head wind on the otherside. Managed to maintain MP +/- 5seconds per mile throughout but very definitely NOT an even effort throughout, and I was fairly knackered at the end of each headwind section. Felt more like doing intervals.
When I got home my mistake of not wearing gloves (I always wear gloves in the cold as my hands freeze easily) meant I did not have full use of my hands. Took a minute or so to turn the key in the lock, then i struggled to heat some soup trying to stir with my fist. I felt like an arthritic pensioner.
Anyway, my session went ok i guess. Left shin a bit sore the next day, but nothing too sinister. Hands eventually warmed up, although my run was more like 4 miles at 3 seconds slower than MP, 11mi at MP, and 3mi @ 30 sec quicker than MP, because I'm rubbish at judging my own pace. Slightly concerned that I might mess up the pacing on race day, but I'm going to do the first 10k or so with the sub4 pace makers, then try to slightly increase the pace to about 9min/miles for the remainder, so if all goes well i should slowly pull ahead of the sub4 group.
I'm considering wearing my £4 casio watch as a back up in the event my full charged garmin decides again to turn itself off less than 2.5 hours into the race. At least I can use a pacing band and a cheap watch to get an idea of if i'm too fast/slow at each marker.
Ten - when I had chicken pox as a child, I had them on my scalp, in my mouth, in my eyes, everywhere. My mum said the worst thing was the smell from the ones in my mouth. I now have lots of scars to prove that I couldn't stop scratching!
Chris - the increased mileage has really made a difference to me too, only slightly slower.
Chick - well done on the PB
I will also just be doing a parkrun this weekend as my race. Hopefully the weather will be kinder than last time.
I spent all (and I mean all) of yesterday making cakes. Approximately 50 mini victoria sponges, gingerbreads and chocolate cakes as well as the most amazing custard creams to sell at work today. Hoping to raise some more money for my charity as my work colleagues are clearly feeling the pinch - not many seem to want to sponsor me.
Ah welcome to the alternating headwind/tailwind MP club, Agent Ginger! I too am crap at pacing, and will probably try and stick a few more short MP sections into some of my next runs just to make sure I know what the right pace feels like.
Fiona I will sponsor you if you send me delicious home-made custard creams in the post. YUM.
Fiona my at work sponsorship is quite hard this time as well. I haven't asked for any sponsorship since 2008 and I am sure it was easier to shake money from their pockets that time. I don't think my baking would help somehow!
Chick great PB
Ten, bit late buying that book?
Lit - they are quite fragile, I'm not sure they would look much like custard creams by the time you got them
AG - I can't remember what time you were aiming for but I think you should double check what pace the sub 4 pacer is going. Last year they were doing 9m/m which gives a sub 4 but by quite a margin, it wasn't a 3:59:59 type sub 4
So if you were planning to use them as a way of holding back for the first few miles it might not work. I have toyed with the idea of going with them myself as it appears I might be capable of a bit more than 9:09 but I am so worried about not getting sub 4 that I think I'll stick with the slightly slower pace and step it up a bit if I feel good at 20 miles That would still be a huge PB and a first I actually run the whole thing without having any walk breaks.
WRexham 10k for me on Sunday - Havent got a target time or PB. What should I be gunning for - got a 1.23.41 in a very controlled half a few weeks back. What time would be a decent indicator for sub 3?
I've got a mate that did a marathon a few years with virtually no training so it can be done on very low mileage. I'm sure you'll be ok, have you been doing any long runs?
Al, well done on your long run!
HeOw, welcome back.
Men, be careful in your half, I'm sure you've done enough training for a sub 3 don't get injured!
I've just ordered a new pair of shoes,that should give me a chance to get them worn in for the race. Is anyone else getting new shoes?
fair point Fiona.
My target marathon time is 3:57:05 for reasons I won't go into, which equates to around 9:02 mins/mile
I've been doing my MP runs at 9:00 min/miles and I think i'm probably capable of running faster on a good day, but i'm being a little cautious as I don't want to aim too high and crash and burn. So if the pacers do head out at 9min/miles it's not the end of the world, and hopefully shouldn't break me. but if, as you say, the pacers are slightly quicker, then i'll stay slightly behind them for a bit, and have something to chase.
Either way i'll have a watch to measure splits so hopefully will get an idea in the first mile or two whether they're going out faster than 9:09.
Bought some asics gel ds Mark - also got a new pair of 1160s and will use one or tother on sundays race (Its only a 10k) - fitting it in with the 13 at MP scheduled for saturday.
Mark I have two new pairs of shoes, different types as well and just alternating them to get some miles in both. Only done it because of the slight foot problem I have had recently, not made my mind up totally on which ones to wear on the day.
I wouldn't ever have had the guts to run naked, TBH. It was as if fate decided for me. But I do miss the post race split analysis, going over them again and again and again
Usain HeOw -- brilliant!! Fan-tas-tic to have you back in the running world.
Ten: love your kiddo's marathon dream. No pressure then. Go on, win Brighton!!
Men: most calculators suggest a 38-ish 10k based on a 1:23:41 half (gives you a 2:56 marathon time). Sheesh ... you are so damn fast!!
VO2max session smashed out this morning. Legs felt pretty good considering I did my longest ever training run on Sunday. Pretty good..not exactly springy but the taper will see to that.
For this weekend's race session I was thinking of doing a 5 mile lactate run. Lessens chance of injury but still keeps the pace up.
Shoes - I've been alternating two pairs of Asics GT2170 throughout training. It takes me ages (200 miles) to wear in new shoes and I find the sweet spot is around 400 miles. I always get a weird pain under my left foot on long runs until they're worn in. Clearly something's going on there but can't work out what.
Men - I'd say anything under 38 would be a good indicator. My build up races have been 1:24:39HM and 38:14 10k. Most would agree that's right on the edge of sub3. I just think that makes it more exciting though...
Ugh - I have one of those dreaded VO2 sessions too. Only 5x600 but still ...
Anyway, today is a rest day
.
??
I don't have any DOMS. Clearly I didn't work hard enough
7m with strides completed today.
Fiona - my daughter cried when she caught sight of her spotty face in the mirror. She's only six, and I told her that they would all be gone next week so finger's crossed there's no marks on the face. The doc says the on on the eyball is okay as long as it isn't near the cornea/iris.
HeOw - the wife has Pericoronitis. It's an infection of the gum where she has a partially errupted wisdom tooth
She's got some antibiotics to try to sort it.
JF50 - the book is "Road Running for Serious Runners" by P&D. I intend to base my summer training on the 10k plan. If it's half as much fun as the marathon training I'll be happy.
The doctor has cheered me right up (not) by telling me it could take 2-3 weeks for my son to start suffering with Chickenpox if he's caught it. Which would be abysmal timing. So now I have the perfect thing to worry about throughout the taper, in addition to the weather, etc.
Chris, I tried some adizero bostons on my most recent shoe-shopping expedition but they were way too tight for my chubby baby feet.
Chick, don't worry, DOMS is meant to be Delayed, maybe you'll have it tomorrow.
I have been breaking in a new pair of shoes identical to the old pair I've been doing all my training in but cleaner.
Ten, I reckon you need to book into a hotel for 3 weeks just as a precaution, I'm sure the family will understand.
Chick, the lack of doms could just been you are getting fitter!
Just been for the 7 miles with strides, I still felt a bit tired from Sunday. On the plus side my girlfriend said this afternoon that I looked like Tom Hanks in Philadelphia so I know I'm getting close to race weight!