Moraghan Training - Stevie G

 sg - it is wilmslow, tough race to get a v40 prize in too as i would have to go sub 72 to get in the top 3 V40 so should be plenty of people to pull me along

....now im not one for predictions or stating my aims before a race....but rest assured im after a PB.  i will keep my aims to myself for the moment as i might have to tailor them on race day as we are expecting 15mph winds and wintery showers.  but i will be honest afterwards what i was attempting and how i faired. It was this race last yr i was trying to break sub 80 for the first time.

Great to see you heading in the right direction Phil. Your patience in taking the long term approach to get back up to fitness is a lesson for all those that do too much too soon. Iron also proving that listening to your body will rep rewards in the long run especially with the amount of training you do fella!

Nice session SG. Overcooking it as usual But seriously, good pace work.

Dean - glad to see someone else that isn't afraid to put a good quality session in in the week of a race, even if on the lighter side to aid recovery. And what a massive improvement over the last year from targeting sub 80 to 73 ish. Amazing.

So despite the DOMS, forced myself to do Track Tuesday. 6 mins threshold followed by 2 sets of 6x 400m with 60 second recoveries. It was during the first set I though, hang on - I said on the thread today I couldn't imagine doing 16, 20 or 25 reps of anything and here I am, in theory, doing 24 reps of 200 metres! Does that count?? Target was 5k pace so 78 seconds +/- 2 seconds:

77, 76, 78, 76, 75, 77 (2 mins recovery)

77, 76, 77, 76, 79, 80

Bearing in mind how dead my quads felt, got to pleased with that session so soon after Reading.

on another note and something I can relate to big time, I thought I'd share a blog post by Louise Damen yesterday on the effect of marathon training on overall performance

http://www.realbuzz.com/blogs/u/Louise_Damen/louise-damen-s-blog/

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link!

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link! (will

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link! (will do

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link! (will do later

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link! (will do later when

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link! (will do later when not at

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link! (will do later when not

nice session Johnas. I'd normally not do quality a few days after a half marathon, but I did once do a 5k 2 days after the Wycombe half!

I can't tell you how much deep heat had to be used on the legs!

Both you, and anotehr ex Strider Jess (sub 1hr 20 girl) are showing the effects of marathon training on performance without me even checking that link! (will do later when not at work)

Sorry SG, didn't quite catch that, can you repeat it?

SG, you must be doing intervals on the keyboard. Very short recoveries I note.

Similar session for me as a couple of days back.

Applied a fraction less effort this time and as a result knocked off 25 sets of 40 seconds on, 20 seconds rest. Could have done more but seeing as it had gone well, left it at 25.

Kept the Garmin running the whole time and by the end of the session it had 3.44 miles on the clock. I guess moving about during the recovery period adds up.

just saying it was a nice session that's all

Day off so did a lazy 10 and a bit: 90% odd off road and all hills and mud:

http://connect.garmin.com/activity/286761234

No pace aim or distance aim, just ran and enjoyed doing so.

Johnas wrote (see)

Great to see you heading in the right direction Phil. Your patience in taking the long term approach to get back up to fitness is a lesson for all those that do too much too soon.

Thanks. Hardest bit is the delayed feedback: it seems to take 3 or 4 weeks for the training to show so you train for 4 weeks and get no imppovement, then ease off for a few weeks and reap the benefit of that earlier investment. The increase I see now is due to the reps I was doign 4 weeks ago and not yesterday.

Hi all,

Massive well done (bit late) to the Reading half runners, and some great times/performances. Hopefully more of the same from Deano on Sunday. Strange not running Wilmslow for once.

I really need to start to make a not of the sessions that go down on here! Some crackers.

After my parkrun I went out Sat, got blind, was hungover (no run), got ill Monday (no run). But back to it Tues. No sessions this week as 2 x parents evenings. No harm as I'm doing the 12 stage on Saturday.

Any other folks running that? Is the southern one this weekend too?

Nice sessions from you guys thre, and Philip, I hope I can emulate your patience. Funnily enough last time I was out with injury was not long after VLM in 2011 at a time when I was hoping I'd be putting the theories about transating the benefits of marathon training to other distnaces into practice! I think it was a case fo too much too soon though in the end.

More biking today - 18M this morning and 15M home tonight. Takes me to 67M for the week so far and 110M since Friday! Just a shame it's not running miles 

Stevie see wrote (see)

Any other folks running that? Is the southern one this weekend too?

Southern is on Sunday. I am running, ricF is too, wouldn't be surprised to see DT2 there as well.

Going long or short Phil? I've been told I'm going long!