The Running Thread Vol 2

[AndStilliRise]

InertialTooth45 said:

Cybertronian said:

egor110 said:

What's the p&d plan ?

P&D - otherwise known as Advanced Marathoning

AndStilliRise said:

3:03 you say?
I have just done my 4th 3:30 of the year so unless i do something i may end up the one-speed specialist.

P&D 18 Weeks eh....mmm.

I found it to be a very potent marathon schedule to follow. Along the way, I also picked up 5k and 10k PBs, and would have also bagged a half marathon PB if I hadn't have become ill.

P&D's differentiating factor is its focus on the mid-week medium-long run on top of the typical Sunday long run. Distance varied from 10 to 14 miles from memory, which at the height of Summer was a real slog at times as I run-commuted home from the office.

I'll be using P&D again in the build-up to my autumn 2017 marathon, hoping to get under 3 hours.

Edited by Cybertronian on Wednesday 21st December 20:24

2nd session down today. Yesterday was tough, 8 miles with 4 at HM pace. Been ill for most of the last week so was expecting it to be difficult. Ended up breaking it down as 2 mile WU, 1x2 miles and 2x1 miles with half mile recoveries and 1 mile cool down. So overall time at pace was still as planned. Today's run was 9 miles general aerobic, that was easy enough.

You are right about the mid week long runs. I targeted HM this year and did a 10 mile midweek long run most weeks throughout the year. I'm fairly certain that's what really made the difference.

Ok, so i have just picked up my book again. Which schedule should i run? Last Sunday did portsmouth in 3:35 which would have been my 5th marathon this year with 4 in the 3:3X category. PB is 3:20 on trail. Would love to break Sub3.

19:30 on a Treadmill 5k
40:50 on a Summer 10k
1:26 for a half last year on a training run

Help!

[tenohfive]

AbzST64 said:

andy_s said:

AbzST64 said:

AlfaPapa said:

andy_s said:

Seatch 'the adventure show' on iplayer, a great look at the Glencoe Skyline.

Awesome race

I am entering this next year...!

Good stuff - indeed! May give the Ultra a shot - a beautiful course joining up Ness & Nevis. Kinlochleven is now like a mini-Chamonix!

Yeah the new Ultra looks epic...not for me next year though. They are all part of the Skyline world series too next year so will be very busy races with the top runners in the world again!
Haha a good way to describe it!

Looks like the Ultra is getting longer - latest update says it's 110km and 4000m of ascent (vs. 100km and 3750m.) Route looks like a work in progress right now (must be a nightmare getting permissions etc) but certainly looks good.

[Cybertronian]

AndStilliRise said:

Ok, so i have just picked up my book again. Which schedule should i run? Last Sunday did portsmouth in 3:35 which would have been my 5th marathon this year with 4 in the 3:3X category. PB is 3:20 on trail. Would love to break Sub3.

19:30 on a Treadmill 5k
40:50 on a Summer 10k
1:26 for a half last year on a training run

Help!

Based on your 5k and half marathon times, you should be around 3:10 to 3:15 in a marathon currently.

I followed the 18 week up to 55 miles plan, but bulked it out with the occasional race/additional recovery week - in total, I had 22 weeks set aside.

[InertialTooth45]

Cybertronian said:

AndStilliRise said:

Ok, so i have just picked up my book again. Which schedule should i run? Last Sunday did portsmouth in 3:35 which would have been my 5th marathon this year with 4 in the 3:3X category. PB is 3:20 on trail. Would love to break Sub3.

19:30 on a Treadmill 5k
40:50 on a Summer 10k
1:26 for a half last year on a training run

Help!

Based on your 5k and half marathon times, you should be around 3:10 to 3:15 in a marathon currently.

I followed the 18 week up to 55 miles plan, but bulked it out with the occasional race/additional recovery week - in total, I had 22 weeks set aside.

Depends what your current mileage is. If you're around 40 miles per week then the 55 mile plan would be ideal but if you're already doing 65 miles a week you should be looking at one of the higher mileage ones.

The 18 week plan would be more ideal than the 12 but it depends when your target race is and what other races you've got before it.

[markh1973]

Having just (I think) finalised the race plan for the first half of next year - not sure when I'm going to fit training in.

January Winter Tanners - 30 miles
February - Marathon Day Marathon
March - Steyning Stinger Marathon and Jurassic Coast 3 day Challenge
May - Liverpool. Marathon
June - Race to the King
July - Race to the Stones

April is looking a bit empty but I do have a holiday to fit in.

[Smitters]

After procrastinating for literally hours and wasting a blue-sky day, I eventually got out at six thirty last night for an easy 15km. My reward? A massive blister between my big and second toe. Literally the entire length of the toe's side. Never had it before, but by God the last five km were painful. Ended up ditching the easy to get it over and done. Time to lube up!

[The jiffle king]

Merry Christmas PH runners!!!

Had a nice 11.3 this morning to get some Yorkshire pudding tins and then back to the in laws

[anonymous-user]

Merry Christmas everyone! 9.5 miles for me-very muddy, sunny and hilly, just perfect!

[KTF]

Back to back parkrun with 20:03 for both at the weekend then 15 miles easy tomorrow and a trail 10k race on Tuesday...

[AndStilliRise]

Grrrr....was planning on taking a few days off. Needed some rest but went running with kid's on their bikes and now injury feels proper painful. Had to stop after 3m as I didn't want to hurt it further. This was not part of the sub3 plan!

[briangriffin]

Can anyone direct me towards some decent Marathon/Ultra Marathon training plans?

Going to go back to running club twice a week to boost my pace back up since, a peak last year of just over 7 minute miling for a 10k i'm probably touching 8.30's at best atm after getting a little fat and a bit lazy post ironman wales i'm aiming to get back towards those times, weight loss will help.

I'm signed up for an Ultra (46 miles) in brecon in November but also signed up for a SF fan dance style yomp in July (22KM carrying a 40lb bergen) So when at my best weight of around 72KG I'm going to struggle to carry the weight and need to increase my muscle with the aim of 74-78KG lean muscle not size.

So there-in lies my problem im going to be running with a weighted vest at times to help training for the SF course but also need to get some decent distances in coupled around weights sessions in the gym.

[tenohfive]

briangriffin said:

So there-in lies my problem im going to be running with a weighted vest at times to help training for the SF course but also need to get some decent distances in coupled around weights sessions in the gym.

I can't suggest any plans as such but I'd be wary of using weighted vests. Even the RO's of such events don't recommend running with weight - the risk of injury gets higher the more weight you pile on. Anyway, by the sounds of it you're carrying some extra kilo's so no need to add to that. For that event (I've run and walked the course, assuming it's the traditional 14m route) plenty of hill reps are a good foundation. Once you've got your fitness up pile a load of weight in a ruck and walk some hilly routes. Keeping the two activities separated - running without weight, walking with weight - is how I'd approach it, the safest way to avoid injury too.

[briangriffin]

tenohfive said:

I can't suggest any plans as such but I'd be wary of using weighted vests. Even the RO's of such events don't recommend running with weight - the risk of injury gets higher the more weight you pile on. Anyway, by the sounds of it you're carrying some extra kilo's so no need to add to that. For that event (I've run and walked the course, assuming it's the traditional 14m route) plenty of hill reps are a good foundation. Once you've got your fitness up pile a load of weight in a ruck and walk some hilly routes. Keeping the two activities separated - running without weight, walking with weight - is how I'd approach it, the safest way to avoid injury too.

i wasnt planning on using the vest early on anyway, im probably 80KG at present but i deal weight of about 72KG. With needing to gain muscle i'm going to be aiming at 76KG at low body fat so hopefully as fat reduces the muscle will have increased as a bunus of carrying the extra lol.

I was thinking maybe a vest over rucksack to start simply to place less load on my back and to build up the leg muscles. Luckily I have plenty of hilly routes nearby to walk/run as practice.

So a couple of speed sessions with the running club coupled with 1 long run a week and a hill/steps session. I work Shift so can do my strength sessions in days off or afternoons before a night shift.

[tenohfive]

If you want to build leg strength then I'd look at specific leg strengthening exercises such as squats etc. I've also heard it argued that hill reps can effectively be strength training. I do mine on a hill that is steeper than most recommended (it's an average of 15% gradient, but gets up to about 25%) and when you're running but at less than walking pace it certainly feels that way.

[ukaskew]

Took a brave pill and entered Plain Crazy today as the weather was beautiful. 12.8 miles up and across Salisbury Plain Training Area including the Imber Ranges which are open at Christmas. I've only ever run 8 miles before so it was uncharted territory, particularly with 1000ft elevation gain. Came across the line in 2:15, which was precisely my aim. So pleased I did it, the Bath Half now feels in reach in March, particularly as it's flat and every race I've done so far has been very hilly.

Edited by ukaskew on Tuesday 27th December 14:26

[KTF]

KTF said:

Back to back parkrun with 20:03 for both at the weekend then 15 miles easy tomorrow and a trail 10k race on Tuesday...

41:12 at the trail 10k today. 1:25 quicker than last year. Happy with that for day 4 of running on the trot and after the 15M yesterday.

[egor110]

ukaskew said:

Took a brave pill and entered Plain Crazy today as the weather was beautiful. 12.8 miles up and across Salisbury Plain Training Area including the Imber Ranges which are open at Christmas. I've only ever run 8 miles before so it was uncharted territory, particularly with 1000ft elevation gain. Came across the line in 2:15, which was precisely my aim. So pleased I did it, the Bath Half now feels in reach in March, particularly as it's flat and every race I've done so far has been very hilly.

Edited by ukaskew on Tuesday 27th December 14:26

You are going to find Bath a piece of piss.

Keep up the long hilly off road runs until Bath , when you get down onto flat level tarmac your legs will find it so easy in comparison.

Just be careful you do anything to extreme and pick up a injury.

[ukaskew]

egor110 said:

You are going to find Bath a piece of piss.

Keep up the long hilly off road runs until Bath , when you get down onto flat level tarmac your legs will find it so easy in comparison.

Just be careful you do anything to extreme and pick up a injury.

Thanks. I started this running thing this year just to regain fitness after a heart virus which very nearly finished me off, my only aim was to complete the Bath Half, but I've fallen for off-road stuff in a big way, especially with so many beautiful routes here in Wiltshire/Bath. I've got a bunch of hilly 10ks between now and March (Longleat, two Bath Skylines etc) which I will mix in with some long runs before the big event.

I'm not quick (usually in the bottom third) but I'm not at all keen on pushing it too hard, even though I've had the all clear it's a major psychological barrier having been through what I did.

It's quite nice not having any idea what my flat potential pace is, as I'm not after a time so I'd rather not know going in that I'm borderline two hours or something and be disappointed if I don't make that.

Edited by ukaskew on Tuesday 27th December 20:37

[egor110]

ukaskew said:

egor110 said:

You are going to find Bath a piece of piss.

Keep up the long hilly off road runs until Bath , when you get down onto flat level tarmac your legs will find it so easy in comparison.

Just be careful you do anything to extreme and pick up a injury.

Thanks. I started this running thing this year just to complete the Bath Half, but I've fallen for off-road stuff in a big way, especially with so many beautiful routes here in Wiltshire/Bath. I've got a bunch of hilly 10ks between now and March (Longleat, two Bath Skylines etc) which I will mix in with some long runs before the big event.

It's quite nice not having any idea what my flat potential pace is, as I'm not after a time so I'd rather not know going in that I'm borderline two hours or something and be disappointed if I don't make that.

It easy to switch off and just run when your off road in the forests .

Couple of good sw off roads are :
the ex to axe in april 22 miles exmouth to devon along the cliff path.

exmoor stagger , 16 miles straight up from minehead to dunkery beacon , awesome cakes.

herepath half marathon , 13 miles near taunton really nice laid back off roader with awesome cakes at the end.

If you ever want a blast over the quantocks or exmoor give a shout.

[UpTheIron]

markh1973 said:

July - Race to the Stones

Just signed up for this. Need to get the miles back up between now and then, and possibly give the Chiltern 214 a bash in August. Have you done RTTS before?