70 mile plan

thewolf_ie

Oh wise ones,

I am blessed with natural ability and plan to win DCM during 2016. I guess with my natural ability and hard work I can.

Seriously though I was hoping to start the 55-70 mile week plan from P&D book. I am aiming for around the 3 hours 12 minutes either side will do. I have roughly two weeks before I start, this brings me up to my key Marathon (DCM). During May I did 57 miles over a 7 day period. Now this was the only time I went this high. I had recently pulled back to around 30ish MPW which I have been doing most weeks prior to the 57 week. This was due to a foot issue but I really want to do the above plan instead of the 55 max plan. I was going to try out some of the runs from week one at the low end intensity starting from tonight with a 9 mile GA.

I started running last August a little for a 10k with **** training. Soon after I started higher Mileage which I find great. I try follow the easy/hard approach to training and increase mileage as I feel. I have a moto if I can hoover the entire house after a long run I am training right! Any advise before I take on this exciting time!

Krusty_Clown

thewolf_ie wrote: »

I have a moto if I can hoover the entire house after a long run I am training right! Any advise before I take on this exciting time!

Use long forwards and backwards strokes, and remove the head attachment when vacuuming the corners and skirting boards.

Krusty_Clown

More seriously, have you ran these kinds of distances consistently in the past? Are you following the 12 week or 18 week plan?

The 18 week plan gradually brings you up to pace and speed, whereas with the 12 week plan you are pretty much getting stuck into the hard stuff almost immediately (there's an 8 mile PMP run at the end of the first week, right?). So if you're following the 12 week plan you need to be capable of running that weekly mileage before you start, and be ready to run an 8 mile pmp run by the time you start the program. So you should be gradually building up your mileage and PMP runs to get ready for the program.

thewolf_ie

I'm doing the 18 week plan I have roughly 20 weeks to go. This plan has 9 mi w/ 4 mi HMP at the start of week one. The end of week 2 has 16 w/ 8 @ PMP. I might try that tonight. I've been getting ready for 6 months I've ran 6 miles alot faster then PMP. I'll try 9 mi tonight with some PMP miles see how I go. I hope to run it comfortable by Oct. Will update later!

thewolf_ie

Krusty_Clown wrote: »

Use long forwards and backwards strokes, and remove the head attachment when vacuuming the corners and skirting boards.

I'm an expert buddy!

Krusty_Clown

thewolf_ie wrote: »

The end of week 2 has 16 w/ 8 @ PMP. I might try that tonight. I've been getting ready for 6 months I've ran 6 miles alot faster then PMP.

If you can do that in training (as opposed to race environment) then are you well positioned to start the training program. I'd just focus on making sure that you get the mileage up to 100% of what you can expect in week 1 of the program. So for example if week 1 starts with 60 mpw, then build up to 55-60mpw in the lead-up to starting the regime.

Also, when following P&D programs I have often found it convenient to start a week early, which gives me a drop-out week for illness, injury, holidays, etc. If you don't need it, you can add an extra tune-up race, and allow decent recovery from it. Best of luck.

Jnealon

Ran the dcm 2010 in 3.12 on less than 60 mpw. Doing berlin this year and will hope to get under 3 hours with a few tweaks to my 60mpw program.

thewolf_ie

Thurs 13/06

9 mi @ 6:47 MPM 170 HR AVG (will add elevation to log)

5 mi @ 8:30 MPM 150 HR AVG

Would have hoovered but the misses said it was to late. I wasn't fully fueled either. What's your opinion Kusty?

Krusty_Clown

thewolf_ie wrote: »

Thurs 13/06

9 mi @ 6:47 MPM 170 HR AVG (will add elevation to log)

5 mi @ 8:30 MPM 150 HR AVG

Would have hoovered but the misses said it was to late. I wasn't fully fueled either. What's your opinion Kusty?

Sub-3 all the way! (but stop calling me kusty. That's not for public consumption!). But that's a great result. If you can hammer out 9 miles at sub-3 pace and tag on another 5 miles this early in the game, you're in damn good shape. I have seen it mentioned that you should do the easy miles first. Personally, I preferred getting a few warm-up miles done, then doing the PMP miles and finishing up with a couple of easy warm-down miles).

thewolf_ie

Cheers Buddy! The first couple I took it easy, at times after the start I was hitting 6:20 to make it up. I hammered home at 5:21 I stopped after mile 1 for some stretching and drills. Next time ill try to get in some steady pacing. It's hard with the hilly area though.

Krusty_Clown

thewolf_ie wrote: »

Cheers Buddy! The first couple I took it easy, at times after the start I was hitting 6:20 to make it up. I hammered home at 5:21 I stopped after mile 1 for some stretching and drills. Next time ill try to get in some steady pacing. It's hard with the hilly area though.

Worth pointing out that your HR is pretty high for marathon pace, but that may be a reflection of a high max HR (or a sign of youth). You'd hope that over the course of your training plan, the pace will feel easier and your HR will lower for the same pace. Also, don't take breaks during a PMP section (but fine either side of it) as it won't be a realistic reflection of marathon effort.

thewolf_ie

Krusty_Clown wrote: »

Worth pointing out that your HR is pretty high for marathon pace, but that may be a reflection of a high max HR (or a sign of youth). You'd hope that over the course of your training plan, the pace will feel easier and your HR will lower for the same pace. Also, don't take breaks during a PMP section (but fine either side of it) as it won't be a realistic reflection of marathon effort.

Yes was at 90% avg but I guess that could be starting off too fast. Hopefully I respond well to the stress and adapt quickly. I'll call it 8 miles with no breaks for the record! I think my biggest challenge is trying to sick to the plan as it was meant to be 4 miles of the 9 at PMP. Thanks for the detailed feedback and advise!