Moraghan Training - Stevie G

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06/04/2010 at 11:44

Apologies - the original plan was not to have you working at 10k pace just yet - but as your first priority 1 is in a month our hand has been forced!

We don't train to target pace, apart from maybe 3k or faster reps, however your 37:03 was fairly hilly and your half suggests it could be a fair bit stronger.  Your 10k pace range will be 5:47 to 5:52 - let's see how you get on.

Edited: 06/04/2010 at 11:45
06/04/2010 at 12:20

got it.  will test tonight.

off for the 4miler now, and with the session tonigjht in mind will be comfortable to keep it easy pace!

06/04/2010 at 13:53

4mile done and dusted, few seconds over the 30mins.

Although a few other runners and chav teens on bikes almost tempted me to run faster! But resisted!

07/04/2010 at 08:58

Last night 8 miler...

Did the 3mile warm up...nicely to plan.

Then foolishly messed around with my watch trying to get it to record auto 1k..result, locking it on a mode I couldn't get out of! Rookie mistake.

Could feel myself warming down a bit as i tried to fix it, so grabbed a stopwatch from home.

The park next to my house is where one of the local 5ks is run, so I was able to at least make a decent approximate of where 1k was.

Working on the premise that 5:50 mile pace is 3:37 k pace, I then did the session as best I could on the "1k distance" from the 5k race.

 I did the 4 x100m strides

Then it was the 3:37 as an effort (1k), 90sec jog, and repeated the 5 times.

Not an ideal version, but in the circumstances not a bad salvage job. The 3:37 effort pretty much got me to the "1 mark" each time.

Felt like I'd had a decent workout after, there was a little wind which didn't help, and obviously the frustration of the watch/not 100% accurate distance, was annoying. And the slight warming down didn't help either.

 However, best to make this watch error now!

After the session got a mate with the same watch to sort it for me!

07/04/2010 at 14:43

easy 4miler done alarms no surprises.

20min easy stationary cycling...and then Man Utd v Bayern!

07/04/2010 at 14:51

Good stuff mate.  Your 10k workout was light mileage wise (deliberately so) so I'm pleased to hear you feel you could have done more but you felt it had some benefit.  It'll ramp up soon enough.

08/04/2010 at 15:25

slightly coldy feelings today but the 4miler easy seemed to shake the cold  out a bit!

kept it to the correct pace again...and gave plenty of disclaimers toa  colleague who pointed out I was running much slower than I used to!

 "big picture"

 10m progression run tonight..should be good.

08/04/2010 at 18:43

How did the progression run go Stevie G?  What was the starting pace, roughly at 5 miles and last mile?

Good thread this one, and am taking a few of the ideas that Moraghan has stated, tried the 1k repeats session and really enjoyed it.

08/04/2010 at 21:16
Aye mee meep i am following with interest also, i did some basic speed work today on a cricket pitch, sprinting the length and jogging the short ends, the 1k repeats are good tried them last week x5
09/04/2010 at 09:19

Was feeling a little coldy yesterday but the lunchtime 4m easy revitalised me!

 Mile Splits for progression run are as follows


8:19  (steep short hill on the effort in keeping with the progression idea)









 For a first attempt this went ok...was meant to start just beyond slowest easy pace (8min miling) and increase to fastest steady pace (6:30)

As you can see 3 miles were done at the same pace, so perhaps these should have differed a little, and the last 2 miles werea bit too fast, but mile 9 was a lovely tarmaced smooth road which just gave smoother running, and once I'd logged that, mile 10 had to be a bit faster.

 However, went ok, early miles a case of trying to keep disciplined to keep the pace controlled, and the last 2 miles obviously feeling I was working reasonably hard, but of course nowhere near flat out.

Although a couple of times I noticed I'd crept under 6min miling, but I'll learn to control the pace a bit better as time goes on no doubt.

09/04/2010 at 10:31

Nice run.  The last two of that were done at around marathon pace, so if the next few days go okay we'll make next week's run (which was 10m inc 3m @ steady state followed by 3m @ MP) a little more challenging. 

10/04/2010 at 12:53

friday day rest

saturday...still with a bit of a coldy feeling, and shock of doing a session on a saturday (!),

basically 3mile easy pace, then the x10 diagonals at fast ish pace but not straining, with the jog as instructed after each rep along the goal line, finished with 1.5m easy 6mile.

 felt fine, even with this cold!

11/04/2010 at 13:30
got up at 6am to do it    but 13miler done and dusted in 1hr in keeping with the easy pace idea!
11/04/2010 at 13:53
i did 10 miles in 1hr 30, very slow, is it too slow!!!!
11/04/2010 at 14:31
That must have felt torture for you Sawney  I felt slow at near the top end of my easy pace range , circa 7:24 a mile, so 9min miling must have been tough!
11/04/2010 at 14:38
no it was okay actually, running along the beach, i hope you dont mind me popping in here from time to time and adding to your thread Steve, I also did 6 x 800 metres in 2.37- 2.39 yesterday with 1 min recovery on the track, felt strong but my calfs are tight today
11/04/2010 at 15:55

No feel free to post away!

The Macmillan race pace calculator suggests I could get some much faster times for lower distances from my half time, and you're kind of the living proof of that .I recall that we have quite similar half times, but you're well into the 35s for 10k and very low 17s for 5k.

Being on a beach and after a speedwork session are mitigating factors I suppose to the 9min miling

11/04/2010 at 16:24
my calfs are tight, i wore a pair of compression type socks on the track yesterday, dont know if that is the reason, Moraghan knows what he is talking about so be interesting to see your improvement. I purposely ran my 800s at my 5k pace yesterday, before i would have ran them hard and been all over the place. Like you I want pbs this year, sub 2.10 800 metres, sub 17 5k(although i have done 16.52 at a club night) and sub 35 for 10k, its just knowing if your doing the right thing. Good luck and will keep in touch.
our HM time is identical almost, you are definately going to improve your 5k and 10k times,
Edited: 11/04/2010 at 16:25
11/04/2010 at 17:09

Thanks Sawney B.

I did some efforts up a track last summer ina  similar style to what you just described! Would have no idea of pace so just started very fast flat out, and by the 3rd one was a lot slower, and by the 4th one in a heap at the side of the track!

Post back with your progress as well.

11/04/2010 at 22:50


How are you feeling after the week?  Any niggles? 

These couple of weeks are just getting you used to a couple of different sessions and increasing the volume of your quality sessions. 

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