Moraghan Training - Stevie G

Phil A B, we used to have Biscuits AB in the army. Don't follow that link in a public place.

Phil for one ugly moment, when i saw the word "biscuits" and "army" I did fear the worst! Bearing in mind your average army bloke makes your average rugby bloke look refined.

Philip_M_Jones wrote (see)

SG, what do you have listed for Sunday? I could do with a 12 at 7:30 pace.

exactly a 12 on the agenda conveniently. My easy pace these days is 6.53 to 7.45, so if we could start at 7.30 and gently ease up a little (not near top end) that'd work well.

Maybe we could do something like meet at the bottom of your hill, so that we both have 1mile on the clock, do a run out to the footy ground/west wycombe, come back the same way, part at the hill, and then we've got 1mile left each.

Depends on you as it might not be ideal for you to end on the hill, but makes the 2 runs link well, and means I won't cost you a couple of miles like the other time

SG, looks a good plan, I can pop up the hill on my own at 10 minute pace. Dare I ask what time we meet?

Shall we aim for 7.10 at the bottom. If we don't magically meet at the exact same time, we know which direction the other is coming from, so just jog slowly in that direction

"Bearing in mind your average army bloke makes your average rugby bloke look refined".

Stevie.... Your getting confused now with the army women...

I was quite fond of Biscuits Brown and Biscuits Fruit. A couple of short runs whilst away. Normal service to resume shortly.

haha nice one Phil! I actually cant remember the last biscuit I ate, strictly off the diet!!

7M easy run tonight, was cold and good to run with my club or probably woudnt have made it out!

This weather is a bit of a pisser at the moment. I can stand hot and I can stand cold and I can stand wet, but Tuesday I was at the track and down to vest and shorts for reps in bright warm sunshine and then yesterday it was strong cold winds again. I need spells of consistent weather to get used to it.

SG, see you at 7:10 Sunday. I assume whoever gets there first will jog back and forth along the pavement outside Wycombe Abbey Girls school, opposite the police station, so it will be a case of meeting up or being arrested.

It sure will Phil. But be careful what you wish for, March onwards brings the threat of a rare hot day which is the last thing you want in a race.

Odd week this week, having had  1 1/2 days off, it feels odd it's Thursday already. But definitely embracing a non running day after 37.5miles over 3 days!

I know the feeling Matt.....last couple of weeks I've been forced to run early as the evening is taken up with meetings and prep work. Today I chose to run in the morning, as the UK time difference means it's light here at 7am, unlike in Europe.

Undulating 11km long-tempo (i.e. LSR) at 4:22/km.

Bloody life getting the way of running! Been the same the last couple of weeks ude to having Chief Marshal duties at this weekend's Tunbridge Wells Half Marathon. Out doing sessions pre work is 10 times harder than post work.

Did manage to get out last night though as there was no way I was doing this session before work - 90 minutes including 3x 15mins @ MP with 5 min jog recoveries. Happy with MP intervals at 6.14 pace, 6.15 pace, 6.14 pace. Just a shame I timed the run wrong and was still 2 miles away from home at the end of the session. Doh!

Your MP sessions are looking tasty Johnas, you're running really well and I'm getting excited about what you could do at VLM. Have you shared targets yet?

Matt - sub 4s for those 1200 is tasty looking. I was doing 4:12 when I did them, and that was too quick for 10k pace. The 2 weeks should be OK. The week before you'll be doing mainly easy running anyway. The other week just try to get out for some timed intervals - those sessions won't contribute a great deal, if at all, to your performance at Trafford. Let's pray the weather is kind to us.

just realised trafford 10k is on mothers day...so i will choose my battles wisely and not run. 

Injury looks like its not going to cause any more mischief, Im gearing up for a 1mile fun run on sunday.  Im running alongside my kids so should be with in my current fitness...just!   i have a 10k the week after and it should give some pointers to how much i have lost due to injury and maybe need to set a more realistic target for wilmslow hm in 4 weeks

nice sessions going on, johnas, no wonder you didn't fancy that before work! I know you call a "session" a hard work out, so i've never done one pre a full day's work. Have done some utterly monster sessions at lunch before though, and come in wiped out

Heading towards shorter distance biased work now. And after years presuming I was some kind of short distance specialist, i think the evidence and feel is screaming the opposite these days.

It does take getting back used to though.

Aim was 4x800s at 5.30,5.20,5.10,5.00 pace off full recovery.

I judged a full recovery as 2mins, although that could probably have been a minute longer.

800s came out 2.43,2.39,2.32,2.33

x2 + the 2secs to round it to a mile, that makes paces of 5.28,5.20,5.06,5.08

Not too bad then, but the 3rd one came out a bit too fast and probably disjointed the 4th one.

The wind was down the 200-300/500-600metre part of each rep, and although smashable for the first lap, became a bind for the 2nd lap. The wind disappeared down the back straight and felt like I was jet heeled in comparison!

Therefore,a decent enough session, doesn't hurt to sometimes not smash the target, it's all good training.

Nice session that one SG, little wayward on times but still good effort. I hate the penultimate one and sometimes give it too much wellie and then the last one suffers: looks like you did the same.

Couple of days off seeing 1xdaughter, 2xparents, 1xsister-in-law and 1xniece, 1xfather-in-law so no excuses if I don't do a fatsish parkrun tomorrow. Must be sub 20 and really need to be a lot closer to 19 than 20.

Cheers Stevie. My target is to qualify for a Champs start in 2014, so sub 2.45. Even if it's 2.44.59 i'll be happy and then I'll see what I can do in frankfurt in October once I've got another marathon cycle under my belt.

SG - we dont have showers at work so lunchtime running is a no no for me. I wouldn't inflict such odours on my team mates! I have started to move more of my 'easy' runs pre work though as it frees up my evenings and keeps the wife happy