Moraghan Training - Stevie G

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12/04/2010 at 08:42

No niggles muscular wise at all so far.

Had a slight cold but it was nothing as I could run the sessions 100% fine.

If anything I feel a fair bit fresher for running the 50miles a week this way (well...60 this week gone as due to the bank hol did the 12 on Monday and 13 yesterday), than I ever did running it in 11 sessions.

12/04/2010 at 23:45

Glad to hear it.  Let's see how this week goes - if it's the same we'll start adding some runs back in and making the quality sessions a bit more challenging (including increasing mileage). 

I would also like to further increase your long run distance - would you be comfortable with a weekly 15 / 16 miler as a short term target?

13/04/2010 at 08:51

Sounds good

 The 15-16 probably sounds sensible as a good over distance session for both 10milers and half marathons, as bar say a very small handful of times in the past I'd never done over 10miles, despite doing 15 half marathons to date!

Tonight is the first of my club's speedwork sessions, but these aren't particularly structured..but I'll go and see what it's like for now, and if need be in future do sessions on my own.

I've dropped you a quick email as a guy in my club sent me some speed sessions, so just want to know what you think of them. Obviously happy to follow your plan, but as he went to the effort of writing them for me...thought I'd see what you thought!

 just realised when I was completing the training spreadsheet that the 13miler on sunday should actually have been a 12 as I was looking at the wrong date session!

Therefore, should I keep it as 13 this sunday coming as originally planned or increase by 1 again?

Edited: 13/04/2010 at 10:52
13/04/2010 at 21:25

first speedwork session with the club... did a 1mile warm up myself then joined the club's warm up....so about 3.5m warm up in total!

session was typical of my club...too few reps, done too fast, and all a bit ad hoc, so in the end did about 6x150m flat out sprinting...and then 2 long hill efforts...at probably 5k effort if not pace.

couple of mile warm down...

13/04/2010 at 21:34

Let me know what you did in tonight's session.

Stick with the 13 miler this sunday and report back.  We'll increase it the following week if there are no adverse reactions.

I got the speed sessions that were written.  They are pretty standard sessions / progressions and aren't bad but a couple of observations:

1)  I don't think the mix is right.  For someone whose primary focus is the 10k I wouldn't be spreading your speedwork equally across 5k to 800m paces without working at 10k pace. 

2)  I don't go for the splitting up of the vo2 max intervals like that - I would rather make the end pieces at a faster pace if doing this at all. 

3)  For a runner of your standard I would rather see the 5k reps longer unless it's an aerobic power workout where the focus is on pace of recovery section rather than rep. 

4)  These workouts are based around aspirational paces, rather than reflecting current fitness.  Workouts are generally more effective when done at intensity relevant to current fitness - not a fitness you want to aspire to.  Although I have no problems with the 800m and 1500m workouts done this way as these distances create demands on your speed that longer distances don't. 

Edited: 13/04/2010 at 21:38
13/04/2010 at 22:03

you were probably writing the above just as i'd written about tonight's session!

As fun as it is lashing much slower runners, I know 100% that the club sessions aren't that beneficial. Therefore, the choice I suppose is to do the sessions of a rival club, available on the link I sent a few pages back, or probably better following a session you set and doing it myself.

Thursday evening I have a commitment this week, so will probably have to do the 10miler due thursday evening, tomorrow evening.

Am fresh from tonight's session as it wasn't that taxing or prolonged so shouldn't be a problem?

Only thing it does mean is Thursday evening, and all day Friday will be rests. Should I add a short easy run in Friday, or just take the back to back rests bearing in mind the 6 and 13 are following sat and sun?

Did you say to rejig the planned 10miler, or do as planned as 4m easy, 3m steady and then 3m MP?

No problems on the schedules, happy to continue as we're doing, as I'm looking forward to an increase in mileage and quality!

13/04/2010 at 22:48

Yes, x-post. 

2 quality days in a row aren't ideal but given the strange nature of today's session go ahead and do the 10 miler tomorrow.  Let's keep it as originally planned given the circumstances. 

No need to have two days off in a row - so get between 4 and 6 miles in on friday at easy pace.

I'm out of town most of this week so will get your next 2 weeks together on sunday and will check out the other clubs workouts and see if and how we can fit them in.

14/04/2010 at 19:40

Have a good break!

 Good 10miler tonight. 4m easy, 3m steady and then  meant to be 3m at MP (6.23). Did mile 8 at 6:21 so fairly spot on, but did the last 2 a little too quick as the adrenaliney race feeling kicked in a bit, so 9 and 10 done 6:08 and 6:03.

Was trying to keep the pace down a little on those last 2, one for the sake of the session but also for the sake of my stomach!

Anyway...good session, fairly demanding near the end, but that's probably as I've never done any prolonged pace work (and also a little as i over cooked the last 2m a bit)

The last 5k must have worked out at around 18:50 which is pleasing at the end of a 10miler when my 5k pb is only 17:23!

Edited: 14/04/2010 at 19:44
15/04/2010 at 00:22

Well done - definitely in the progressive spirit of the run so I'm quite happy you finished the last two at half marathon pace.  In the short term I'd like to get to the point where you feel as though 45 minutes @ MP is doable without wiping yourself out.  We can then progress to 45 minutes of MP through to tempo if we feel it's appropriate at that point in the schedule.  This sort of fitness will help you at all your target distances.

17/04/2010 at 11:38

few runs ticked off since last post

4m easy thur

the extra one this week, 4m easy Friday

and today, the 6m, with 10x diagonals.

All polished off nicely, 10diagonals session is a nice little saturday one, as you're working reasonably hard for a short amount of time, sandwiched in an easy run.

Am probably ok to add an extra easy session into the week's schedule if you think it's time, as the extra easy run Friday was slotted in fine.

Otherwise I await the latest 2 week schedule, expecting a bit of an addition in the total mileage spread across the week, while increasing the quality?

Edited: 17/04/2010 at 11:39
18/04/2010 at 09:31

Stevie G

Will try and get it to you later this evening.  I'm on a train in Germany trying to get home from Poland.

18/04/2010 at 12:36

Blimey...hope that goes ok!

 I'll just do the 4m easy tomorrow if I don't hear from you.

13miler easy today in 1hr 40..little bit more of a hilly traily route to keep the brain ticking over.

Comfortable fare...as it should be.

18/04/2010 at 14:26
I'm now briefly in a pub in Holland.  Go ahead with 6m in the evening tomorrow as well if you feel fresh. 
18/04/2010 at 19:38

sounds good...cycling is a poor sub, so happy to have the 6m monday evo back

hope the mad trip home is going ok! Where in England is home by the way?

19/04/2010 at 18:52
Good to see all this structure taking place. Should make mincemeat of that 10k pb. Nice 6miler today? 
19/04/2010 at 19:00

4m easy at lunch, 6m easy in the evening...went ok. managed to keep the pace down despite other runners being around...the old me would have purposely gone out to steam past them!

19/04/2010 at 19:09

Sounds like your doing well mate.

 Just wait till you pass those same runners on a tempo day.

19/04/2010 at 19:36

Exactly, gotta remember theses runs aren't a race.

19/04/2010 at 19:50

yep...finally realising the easy - hard mix rather than just medium the whole time!

19/04/2010 at 21:37

Hi Stevie

Sorry it's late - things will get back to normal from wednesday onwards assuming the ferry goes as planned tomorrow.

Here is this week's schedule.  It will be the last week of the structural phase, as after this we will have a good understanding on the volumes / workouts you can manage.  Then I will send the phase overview for the next few months and we'll start getting serious.

M:  a.m. 4m easy; p.m. 6m easy

T:  Club session of 9 miles total or (preferably) 9m w / 2m+ easy || 5 * 100m strides || 4 * mile @ 10k pace w / 90 to 120 seconds recovery || cd.  (Only take 120 sec recovery if necessary).

W:  a.m. 4m recovery / easy; p.m. XT

T:  a.m. 4m easy; p.m. 10m high aerobic = 2m easy || 1m steady state || 6m @ MP || cd.  If you are feeling good you can push the last mile or two at HMP or tempo.  Don't allow technique / form to get sloppy.

F:  OFF

S:  6m inc. 5 * 100m strides; 10 * diagonals.

S:  14m easy.

I've sent you the spreadsheet also.  Can you please update it with all the workouts done so far and return.

Edited: 19/04/2010 at 21:38
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