Howdy, Stranger!
Categories
P&D Spring Marathon Training Thread
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
Hello HeOw - good to have you back on board. Which schedule you following?
Minor edit to the date for MK. Wouldn't do to turn up a day late!
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
Kease7 2:59 18/70
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
marrows - sub 3:10 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)
PJH92 - sub 3.45 - 18/55
Rachelcgen - sub 4:30 - 18/55
21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM
5 May: Milton Keynes
Xyloid - sub 4:00 - 18/55
Thanks for your advice everyone. I think I'll give consideration to adjusting target by a couple of minutes quicker, then see how those training paces go for a couple of weeks.
Somewhere along the line I think cleanshoes and I dropped off the list. Although this week I've only managed one run so maybe it's trying to tell me something...
6 April: Brighton
mace - 3:05 18/70 with some fiddling about
icklemichael - 3:05 - 18/70
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55
6 April: Lochaber
StewartC - sub 4 - 18/70
6 April: Manchester
Kease7 2:59 18/70
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
6 April: Zurich
cleanshoes - sub 4 - adapted Higdon novice 2 for now, then 12/55
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
marrows - sub 3:10 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)
PJH92 - sub 3.45 - 18/55
Rachelcgen - sub 4:30 - 18/55
21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM
5 May: Milton Keynes
Xyloid - sub 4:00 - 18/55
Legs still aching today...but I've got to run at some point, so it's 13mi.
Ryan, I think that's pretty much it: lack of endurance. i've done two marathons.
My first was in 2010 (5:09). I had been running for six months, and averaged about 15 miles per week leading up to the marathon. Typical newbie who underestimated what was involved. Also, I was very unfit to start with, had turned 30 and realised i'd done no regular exercise since school so started a bit of running and thought i'd give a marathon a try. After this, didn't run for almost 18 months.
I started running again around September 2012, avg about 20-25 mpw until I started the P&D plan in December. I ran MK 2013 in 4:19. Although I followed the P&D plan pretty closely and my 10k times suggested a sub4 marathon, I suspect I just didn't have the endurance base to see me through at that pace.
Fingers crossed this third time I'll be in better shape
I did 10 miles @9:50 avg this morning on my way to work.
Finally done the first run in plan (8m with 4 at HMP). Yes, I'm doomed, it was supposed to be yesterday, but life got in the way. Pacing is going to be a problem, with me going too fast,although heart rate was in expected zone. It was weird running in the fog, you can't set target points, you just keep running into the unknown..
I've really buggered up the formatting there, and now it won't let me edit again.
What was that "T" word used earlier?...
__________________________________________
6 April: Brighton
mace - 3:05 18/70 with some fiddling about
icklemichael - 3:05 - 18/70
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55
Super Moo - sub4 - 18/55
6 April: Lochaber
StewartC - sub 4 - 18/70
6 April: Manchester
Kease7 2:59 18/70
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
6 April: Zurich
cleanshoes - sub 4 - adapted Higdon novice 2 for now, then 12/55
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
marrows - sub 3:10 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)
PJH92 - sub 3.45 - 18/55
Rachelcgen - sub 4:30 - 18/55
21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM
5 May: Milton Keynes
Xyloid - sub 4:00 - 18/55
Too fast again today. ML pace shouldn't be quicker than 7:13, but I ran 11 @ 6:57.
Will reign it in from now on, as I'd hate to burn out.
9m GA this morning. Pleased to see my pace plan and heart rate range seem to be matching up quite nicely. Next run will hopefully be 12m MLR on Friday.
I'm in the VMLM, but I haven't decided my target yet. Sub 4, I guess, though it seriously depends on whether I can stick to the plan through my problems.
6 April: Brighton
mace - 3:05 18/70 with some fiddling about
icklemichael - 3:05 - 18/70
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55
Super Moo - sub4 - 18/55
6 April: Lochaber
StewartC - sub 4 - 18/70
6 April: Manchester
Kease7 2:59 18/70
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
6 April: Zurich
cleanshoes - sub 4 - adapted Higdon novice 2 for now, then 12/55
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
marrows - sub 3:10 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)
PJH92 - sub 3.45 - 18/55
Tenjiso - sub 4:00 - 18/55
Rachelcgen - sub 4:30 - 18/55
21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM
5 May: Milton Keynes
Xyloid - sub 4:00 - 18/55
^ can't get rid of that damn line above my name in the editor, sorry
6 April: Brighton
mace - 3:05 18/70 with some fiddling about
icklemichael - 3:05 - 18/70
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55
Super Moo - sub4 - 18/55
6 April: Lochaber
StewartC - sub 4 - 18/70
6 April: Manchester
Kease7 2:59 18/70
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
6 April: Zurich
cleanshoes - sub 4 - adapted Higdon novice 2 for now, then 12/55
13 April: VMLM
Ryan Snell - sub 2:45 - adapted 12/85
15West- sub 2:48 - 18/70/85 (mix of both)
Andrews148 - 2:52 - 18/70
Freddy 1 - Sub 3.00 - 18/85
DT19- Sub 3.05 - 18/55
Literatin - sub 3:05 - 18/70
marrows - sub 3:10 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)
PJH92 - sub 3.45 - 18/55
Tenjiso - sub 4:00 - 18/55
Rachelcgen - sub 4:30 - 18/55
21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM
5 May: Milton Keynes
Xyloid - sub 4:00 - 18/55
Advice please! I've had the lurgy this week so I missed my medium long run on Tues and because I was feeling somewhat grotty I bailed out less than halfway through my GA run on Monday. (I know, I know... I'm doomed!).
But...being the optimist I am I've decided to plod on with the plan anyway. Tomorrow I'm scheduled to do a LT session... so should I do the LT OR the medium long run that I missed.. Which is more important?
NSGR - The most important run in the first twelve weeks of training is the pure endurance run (LR), followed by the LT run. In the last six weeks of training the LT run becomes the most important.
Source: Table 9.2 Priorities for marathon training - Road Racing for Serious Runners by P&D
Press shift and enter/return together ....
6 April: Brighton
mace - 3:05 18/70 with some fiddling about
icklemichael - 3:05 - 18/70
Nose Nowt - 3:40 - adapted 18/55
Lisa 123 - sub 4 - 18/55
Super Moo - sub4 - 18/55
6 April: Lochaber
StewartC - sub 4 - 18/70
6 April: Manchester
Kease7 2:59 18/70
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
6 April: Zurich
cleanshoes - sub 4 - adapted Higdon novice 2 for now, then 12/55
13 April: VMLM
Ryan Snell - sub 2:45 - adapted 12/85
15West- sub 2:48 - 18/70/85 (mix of both)
Andrews148 - 2:52 - 18/70
Freddy 1 - Sub 3.00 - 18/85
DT19- Sub 3.05 - 18/55
Literatin - sub 3:05 - 18/70
marrows - sub 3:10 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)
PJH92 - sub 3.45 – 18/55
Tenjiso - sub 4:00 - 18/55
Rachelcgen - sub 4:30 - 18/55
21 April: Boston
Shazmo – sub 4 – 1 week recovery after VMLM
5 May: Milton Keynes
Xyloid - sub 4:00 - 18/55
Thanks.
It initially didn't work in the online editor, so I copied it into Open Office, edited with shift+return and copied back again.
Good question. I reckon LT, but both pretty valuable. Depends on how you are feeling, and whether you feel you need to work more on your endurance or your speed...?
Above was a reply to your post NSGNR - should have refreshed page before posting.
Thanks for the replies - it looks like I can't go wrong with either... That's made me feel better about missing a session or two. Not doomed after all! I probably need to work on my speed more than endurance, so may plump for the the LT - but I'll see how I feel in't morning.
Nsgnr- if your lurgy has settled, your legs will be pretty fresh so I would do LT. If not, then take it steady so you recover for next week and just tick over with aerobic run.
I think this week is definately a well needed cut back/taper week. Shame as I wanted to keep my options open for that over Xmas. However Sundays 10k is A race and felt so drawn on yesterday's aerobic. Foot is quite improved today. After copious research I'm convinced its not my PF. Limited myself to spin tonight, with ten miles before the class so adequate work out.
Thanks all. Went out at 6am and legs felt really heavy and I generally felt under par, so I ended up just doing 3miles at recovery run pace. Will try again tomorrow!
On a brighter note - tomorrow is winter solstice. So after tomorrow the mornings/evenings will start to get lighter again. That can only be a good thing!
NSGNR... which planet are you on?
Because it's not the winter solstice on Earth for a short while yet! Normally 21 Dec.
NSGNR - you're all out of sync.
NSGNR- I think your condition is much worse than are letting on!! I could understand if it was Easter you were getting the date wrong on as its variable. Straight to bed for you for r and r i think
Haha... it is indeed the 21st!! Either wishful thinking or this bug has completely addled my brain! Think I should go home and go to bed. And to top it all off... it's STILL going to get darker for another week. Arrgghhhh...
Has anyone suffered from pain in the lower shin (right at the bottom of the shin, just above the ankle) on either leg? I get a recurring pain in the lower left shin. I've been to a couple of physios, had sports massages, doesn't seem to make much difference. It pops up every few months, often after a long run. Last time was in November, lasted a couple of days, then disappeared. Before that was April, again, lasted a day or two, then leg was fine.
After yesterday morning's 10mi run to work the lower left shin started to become sore, throughout the day. Had to take some ibuprofen last night, which I try to avoid. Still a little sore today, I think i'll postpone the 4-5mi recovery jog until tomorrow. I wear orthotics in both running shoes because I overpronate (i'm really quite flat footed, more so on the left than the right) and I'm convinced the problem is mechanical, and that pounding the pavement just occassionally aggravates some soft tissue. It would be great to think that I could do some regular stretching and/or strenghtening that would prevent it. Anyone got any suggestions? Other than going back to the physio. The last guy I went to gave me a lecture about how he thinks nobody should run marathons because it's so bad for the body, before telling me to do some calf raises and charging me £50. Cheers