Moraghan Training - Stevie G - RW thread
1 lurker |
19 watchers
4 Sep
1:56pm, 4 Sep 2024
96 posts
|
LBAC Si
TR - Yes another great trip! TT - Its obviously more pressure, but it's really good race experience So back on the horse last night - 10 x 600 on the paths. No warm up apart from the run up there, then 1.58,1.52, then 1.48's with two 1.46's to finish. Better than expected, so quite happy with that. |
|
4 Sep
2:00pm, 4 Sep 2024
97 posts
|
LBAC Si
Got the latest Runners World magazine - real rip off. £5.99 for a thin magazine. Usual stuff there, fawning over ultra and trail running - and going on about running 'crews' Such a need for a new magazine - 'British Athletics' taking the domestic track stuff from AW, healthy masters section and race reports. Will have to win the lottery and start it off! |
4 Sep
4:40pm, 4 Sep 2024
76 posts
|
Foppotee
SC nice 600s. I was at the petrol station the other day and a couple of old people lifted up those plastic flaps to retrieve a newspaper each. It struck me that I'd forgotten newspapers existed. As for magazines, it must be over 10 years since I bought one. Gym leg day at lunch and hopefully a run soon which will feel dreadful as a result. I did one of my favourite sessions. Sled push 10 metres and then drag it back using a belt so basically walking backwards with resistance, hands free. Back and forth 5 times over a 10 yard strip then 90 seconds rest. Repeat that for 5 sets and by the end of it the sled is covered in sweat! Followed that with all the normal leg stuff for another 45 minutes. |
5 Sep
9:28pm, 5 Sep 2024
76 posts
|
Sorequads
@TR perhaps worth easing the long run back for a while if Abo is off the radar? Or are they very effective for getting you fit do you think? Wouldn’t fancy rapid 600s off now warm up, @LBAC Si. Agreed the magazine hasn’t been worth it for quite some time. I enjoy recieving Mario Fraoli’s ‘morning shakeout’ email once a week which feels kind of like what you describe, although more US focused. Know what you mean @Foppotee Foppotee. Haven’t bought a newspaper in probably eight or 10 years. Quite novel occasionally handling one living around at my aging parents. Recovery Monday and Tuesday and unsurprisingly tired form Sunday. Just 4 and 5M at high 8 pace. Very quick turnaround after work yesterday for the sixth BAC session, a descender. 24, 18, 12, 6, 3 mins all off 3 min jog. 6:46, 38, 34, 33, 09. So solid and a nice progression, but not quite the speed I was looking for in the 12 minute rep. Mind you, 13.2M at 6:57 average pace following the recent race isn’t a bad return. The Adios Pro 3 have over 400M on them but are still a great shoe (cheating for training 😆). |
7 Sep
11:57am, 7 Sep 2024
36 posts
|
TippTop
SQ - your training is always impeccably well executed; top work on that BAC session. I've been using my Adios Pro 3s as a training shoe for quite a while as well. They just feel fluid over a longer distance. Well done at Cheltenham too. A well deserved result and a v40 pb to boot! Which of the Asics are you wearing? Reg - we went for a sleeper one as I'm also putting a pergola and trellis there so it just blended in better. I'm in the same camp as you - takes me ages to get to it but when I do I do it properly. I'm tempted, by the time I finish the work in the garden, to give some of those sled pushes a go to get a handle on what difference some functional strength training will have made. SC - I'd imagine that the buzz must be higher as well as the pressure. Nice 600s. Carrying on as planned this week in a play it by ear, but look for more than last week style. All short runs with 2 x 4m double days in there, 2 days off, and my longest run today of 9m vs last week's 8m (my one target for the week was to add a mile to that). May do something small tomorrow, but currently on 32m from 4 days. |
7 Sep
3:36pm, 7 Sep 2024
193 posts
|
stevieg
Decent solid average there SQ
|
|
7 Sep
3:46pm, 7 Sep 2024
194 posts
|
stevieg
and accidentally posted that when meaning to cover everything in 1 post, whoops... TR, sounds like you're on the build again, hopefully nothing much disrupts you. Couple of hard days back to back which I don't do often. But had waited all summer for a run lowkey relay between my club and a local neighbour club, and slightly sod's law that Friday track restarted after a 7 week gap. As you would hope, I took the Thursday relay pretty seriously  The set up was teams of 3, mixed ability, with 1k, 700m and 400m distances between the 3 of you. Only 4 reps, so I was never not going to be doing the 1ks, as it'd become quite the skimpola of a sesh otherwise! Grassy slightly undulating park, adios 5 flats and I ignored the license to go inside of the trees, to make it slightly harder going outside, on the roots and stuff Think the longest rep was 0.64m for 3.25, and the rest 3.29-3.30ish that were 0.62-3m,. So a decent lick for the route and of course massive recoveries, awaiting your 2 teammates. Our 700m guy managed to do 400m by accident on rep, so did 1k the next. So that made the recoveries wildly different! But anyway, we were first home, won our chocs, swiftly distributed to the whole 30+ in attendance and then a bit of a drink / social in the bar in the Judo club premises next door. Good evening. Friday track was beautifully new, and ideal for mindset and body! 4x6mins, 3mins recovery, but efforts and recovery jogs in there. These efforts increased every rep. Rep 1 100m and 100m Rep 2 200m and 100m Rep 3 300m and 150m Rep 4 400m and 200m May have taken 50m too little recovery at one point but all good. Decent sesh. Only slight thing is you sometimes find you only have about 20secs on the clock so only end up doing a small effort to finish, but that's ok. I dare say these will build over weeks, btu feel like a nice mix of speed and increasing endurance with the jog recoveries as generally I never do those. |
|
7 Sep
5:41pm, 7 Sep 2024
195 posts
|
stevieg
TT that TR was meant for you whoops
|
|
8 Sep
3:44pm, 8 Sep 2024
77 posts
|
Sorequads
TT - thank you. I do enjoy the sessions. The miles fly by! The acid are Metaspeed Sky Paris. Couldn’t really work out whether to go for these or the Edge but they seem to be working. Have you tried them? Good work with the doubles. Strong doubling up with the relays and Friday sesh, SG. 5M recovery Thursday before, horror of horrors, an enforced day off Friday. 20M with an attempt at 2 x 4M MP towards the back end on Saturday morning. 6:50 and 6:55 for the two blocks but close enough. 7:17 average for the whole run which is solid enough. Mileage well down with 55M for the week after this morning’s easy hour. Interestingly, lower mileage has correlated with slightly speedier recovery running. Although that was perhaps just the leisurely hour. |
|
9 Sep
9:20am, 9 Sep 2024
77 posts
|
Foppotee
Decent long tun that SQ, I have a barely used pair of Metaspeed sky which I like but they don't feel quite as propulsive as the Nike supershoes. TT - Solid week by the sound of it. Play it by ear, sounds like a sensible approach, if you'll pardon the pun. Nice double session SG, sounds like a fun little evening's running. Joined my wife at her functional fitness class on Friday, starting off with three different types of planks and with a second station of mainly core work, my abs were very sore over the weekend. They have a 'bring a friend in September' promotion so I can go as much as I like for free this month. I also paced her at parkrun on Saturday but it was obvious early on that the planned sub 30 minutes wasn't on so we had to ease off. Ran home after than for a pretty easy 10 miles for the day. Did the Reading Triathlon on Sunday, not done swim training for 2 years and minimal cycling this year too so it was just a bit of fun. Also not ridden the TT bike for over 2 months. Swim was a bit rubbish (18th quickest) as I couldn't really relax and breathe properly until over halfway. Somehow did the fastest bike split by nearly 3 minutes only going at it about 80%. Probably helped by the wet conditions, I suspect I have a slightly less risk averse approach to most! Then the run wasn't great. I borrowed my wife's Garmin as my screen is cracked and I didn't want to risk it in the swim. Her GPS did not play ball though. It was telling me my pace was in the 5:50 to 6:00 region consistently so I thought I was running quite quickly in miles. Turns out that was KMs and was completely wrong! Anyway doesn't really matter and I finished 3rd overall and 1st in my age-group. |
Related Threads
-
P&D - 70-85mpw - 18 week plan support thread
Jul 2015
-
Hansons Marathon Method
Jan 2013
-
Hanson running programme (sadly nothing to do with mmm bop)
Jun 2012
-
Furman Institute of Running and Scientific Training (F.I.R.S.T.) acolytes!
Sep 2023
-
Training plan...
Aug 2013
-
At sea with targets and appropriate paces...
Feb 2012
-
Pfitzinger for NON-Marathoners (Faster Road Racing)
Oct 2023
-
Advanced Marathoning by P&D Any tried the schedules?
Nov 2022
-
Hal Higdon / Ben Wisbey marathon plans
Sep 2020
-
Sub 3.05 Marathon Plan / Advise - Help please
Aug 2016