Moraghan Training - Stevie G

bus - both, gym (whch is onsite at work) and at home. 

I agree that doing intervals on a treadmill is an odd feeling but i fear sliding in snow more than falling off the back of one. I automatically slow down on snow so for me repping on it wouldnt work.  Im slow enough on grass let alone when its covered

SG - not sure you can get a fair reflection of a treadmill by doing a gait analysis.  Perhaps they had the machine set to km/h and they said it was mph.  So you were actually doing 12mph not say 12kmph.  I have seen that happen plenty of times.  but sounds like you chaps dont need to wimp out and go indoors, if i could maintain the pace outdoors i would too

week schedule is

• M          5m             4m
• T           6m             4m
• We       4m             14m featuring (6x6min HMP,4min Steady)
• Th         4m x2 (i think)
• F          OFF
• Sa         12M, with 4m easy, 4m steady, 4m MP
• Su    2x3m

Wed is the one day I can't do that big session....so option is to move to Tue or Thur.

Legs feel recovered, so will be better still tomorrow

Am thinking the best bet is therefore to do it tomorrow, road if fine, grassy park laps if not.

Otherwise if i leave it to Thursday, weather might be way worse, and is getting abit close to Saturday's hard session.

That sound reasonable? ( in the absence of the a Treadmill as oer Bus's points above)

stevie - where is the LSR? do you normally put some effort/quality into longer sessions.  or is the remaining miles on the wednesday 14m'er done very slow to bring the average down?

the LSR is merged with some quality this week in light of the half marathon coming up.

The Wednesday session has a 3 1/2mile warm up, and 1/2-1mile cool down, the rest 9-10mile range is the session.... 

I read there is a lot to say that while treadmills support aerobic development/maintenance they can be counter productive when used over time to running efficiency and cause alternation in your natural gait. As your 'scooting' rather than propelling forward like when running over land. I'd opt for the XC spikes and a nearby footy pitch/park and get frost bite! Like SG, treadmills seem to make me work harder for a doss pace.

It's sleeting and raining shitty cold rain. 8 miles... here we go!

Had a cheeky 4 miles last night so last week was 70.5

This mornings 4 miles was a pitiful as ever, even got up an hour before to eat and get moving but still trotted out a 8:20 avg!

sg - ah that makes sense.  i was thinking i was missing a trick there .

SS - you are a machine,  you have been sick/carrying injury for about a month yet still can monster out those miles. , when im sick i doubt i could do 7 in a week let alone 70, I dont think i have ever managed a 70+ week when fit

Be careful with the high mileage/ill combo Stevie! Might well bring you down. I did a 77 and 79.5 couple of weeks last year, promptly followed by a 45! It brought out some weaknesses underlying.

Strange with 8.20s....if that's good road conditions. Could be anything, ranging from fatigue, to you simply not being a morning person. I don't especially like to run mornings in the week, but if I have to they come out no slower than standard 7.30ish easy pace.

Dean, you'd probably have to reign in those hyped quality sessions if you wanted to up mileage to that level. It's with that higher mileage that keeping to pace zones in sessions becomes key in my experience!

Morning person is definitely me. I wake up around 05:00. I don't go out immediately but in summer I'll probably be finished before 07:00.

In 2011 I ran a stage of the Round Norfolk Relay. Its a 24 hour long race and the longest stages out of 17 stages are in the hours of darkness. These are the realiy tough legs and when my club got an entry I signed up for probably the worst.

Now, a race that starts at around 23:00 is late but still within normal hours, but when my leg began, it was 02:30. That's deep sleep time. And I had nearly 20 miles to run. 

I did it at an average of 6:38 min miles. The last 10 mins were bad, really bad. I don't run that hard for myself. Only in relays. A real morning run that one.

My stride is about half an inch long in the morning, takes me ages to loosen up. Don't want to push it so keep it easy, still just in the 'easy' zone.

Weaknesses? I have no weaknesses! Ha ha, I feel OK now bar a rattling chest still but that's getting better. Legs feel fine, but the sessions this week will put the cat among the pigeons so to speak.

8 tonight @ 7:20, 12 for the day.

Ric, you are an utter nutter. Why in blazes would you bother racing a 20miler in some two bit relay in the middle of the night!?

How do these relays work by the way? Does each stage start at the same time for all teams?

Or do you "go" when your team mate tags you?

Presumably the former, as otherwise you could easily end up racing on your own!!

Stevie, truly bonker morning run there. Take it you're well back in term time now?

My session tomorrow probably invalidates me from calling anyone a nutter.

I'm sure the park can only be a max of 1mile all round, so will probably end up ebing 9-10 laps, alternatin HMP and steady. However, if I can do 12laps of a loop round my old school, and once 24 laps round a track at MP, then this almost sounds interesting!

Will feel amazing after though im certain.

Stevie G . wrote (see)

How do these relays work by the way? Does each stage start at the same time for all teams?

Or do you "go" when your team mate tags you?

Most relays start leg one as a mass start and then all other legs start when the runner comes in. Some of the longer ones (I know the Ridgeway for sure) have a time limit so the later legs start in unison on the clock so you don't wait for the really slow teams. Long relays are very much about running on your own, you seldom see another runner yet alone pass one.

So Leg 1 is the best leg. Otherwise you might as well just be running on your own in some random location.

SG, yes utter utter nutter stuff. But fun. We carry a baton the whole way. Which is handed over.

The clubs actually have a staggered start time. The idea is that the teams all finish at roughly the same time.

Its up to the team manager to estimate the clubs potential result. Unfortunately, our guy must have taken everyone's best ever mile time and multiplied it. Way off. 

He put down about 23:30 while I said 25:30 tops. The result was 25:31 but that ensured that by the time of my hand over, all of the 70 odd other teams were long gone down the road and I had to set off 20 minutes after the last team had left.

So I went guts out alone in the dark with only the team car for company.

After 71 mins I caught sight of the team ahead. I've done this before and once you see those lights you know you've nailed someone. You can imagine how quick I was closing them down. 

There was a blind bend up ahead and the car disappeared from view. When I got there I assumed the car had found another blind bend but no. I couldn't see anything at all and it was a straight road. WTF!! 

I kept going and 15 minutes later it happened again. Just when I'd caught the runner ahead they disappeared. I worked out what was happening.

When they saw the lights of my team behind them. They took the first opportunity to jump into their car and blast off down the road in case I caught them.

I never did catch anyone on that leg, but the runner I handed over to did.

Further down the road there were teams all following each other. All doing about 8 min mile pace grr!

lucky there's not much traffic at that time of the night, with all you lot playing silly beggars in the pitch black isn't it!!

Not one car went the opposite direction while doing that solo run SG.

 It was very quiet, in fact I think they still point at cars out that way.

Dean, my glass of water is at least three mugs of tea. One way to warm up.

Summer is my best time. Its warm, and early on I can do speed work down the middle of any road around.

just been told on some 6 pack thread on general, that i need to get off my arse and run more.

 You have to

Yes SG, we've been getting some good reactions off that lad. Maybe I shouldn't have posted a note of conciliation on that thread, but since he's damn near exploded, I feel our future opportunities there are numbered.

a silly thread, one I vowed to stay off, but failed.

Crazy really...being told i obviously don't run much with my post total...even though thta's over 10years, and when i said actually i do a fair amount, he took it as a dig against what he does...

even had a dig about our beautiful forum pics!

Yes SG, my missus says I ought to banned from posting on here; upsetting people.

Anyway, I showed the picture on the left to those in our house and the opinions are 'are those my sun glasses?' and you're still a 'fat ba...rd'.

Could be right, no abbs are showing.