Moraghan Training - Stevie G

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30/07/2013 at 10:17

Tuesday session would be fine unless totally maxed out. Even another session on Thursday wouldn't be too far amiss though I'd cut it in half.

30/07/2013 at 10:20

Farah v bekele v gebrselassie v stevie g

30/07/2013 at 10:29


In a typing contest?

30/07/2013 at 10:30

With Lit as the judge.

30/07/2013 at 10:36

She'd sabotage SG's keys with super glue.

30/07/2013 at 10:43

I couldn't do that; how would he write a three-post report afterwards?

30/07/2013 at 11:03

Chris, I'd leave that session alone. Especially considering the recovery for the last 2 reps. That's a hard session with 90s recovery throughout. If you did them at 10K pace you'll be ok. But at 3-5K pace that will leave you tired for a few days, when you could have been recovering further.

One thing I have learnt is that I've wasted good form and fitness by pushing my recovery and taper closer to race day and not been recovered as a result (even though I felt relativity fine). There is nothing to be gained from tough mid-week sessions before a race. Unless the race is purely for training purposes (a parkrun for example).

30/07/2013 at 12:04

Cheers Stevie and Ric. Advice noted and taken on board. I think I'm going to head over and run them at 10k pace and hang off the back of the group. I'll wear my non flats for a change to make sure my brain gets the message. It will be nice to go at the back for once. I'll just try to use it to keep a little bit of leg turnover going in the legs but steer well clear of anything approaching 5k pace.

Edited: 30/07/2013 at 12:25
30/07/2013 at 13:08

Dean, if you're lurking. Are you racing the Stoke Open Meeting? I'm entering the 5000. Should be in great shape by then. Pray for good weather at the Northwood!

P.S - how's the niggle?

30/07/2013 at 18:27

Stevie.. I'm going to take your indirect advice. Will give the club session a miss tonight. No doubt it would be 10-11 miles overall with reps on the max.. 

Will find a quiet field and do 12x200 at 3k pace with a few easy miles.

Got a Sale sizzler on Thursday and want a PB.. Don't want to be exhausted!


30/07/2013 at 22:53

I didn't quite take the advice on board. 2 mile warm up and cool down with the 6 x 800s in between with decreasing recoveries. The plan was to run them at 10k pace so it would be an easy work out. The plan went out the window. The first rep was a sedate 2.45. But the next 4 came all came in at 2.39's. Which hurt and meant I wasn't arsed to do the last one off only 30 seconds recovery. So I just did a 400 as best I could in 1.18 before my legs gave way (I'm blaming last night's massage - they always feel weird afterwards).

So there you have it folks. How not to taper for a weekend half marathon. I've run a 5k flat out on Saturday. Did 16 miles steady on Sunday (my longest since London). Had a massage and bashed out some reps.I've just got my planned 10 mile hilly run tomorrow and then I can look forward to a 12 hour drive in the car to Scotland to finish my legs off. I reckon if I finish the race on Saturday I'll have done well! 

30/07/2013 at 23:08

Chris... That sounds like last week's training for me!

I went into my last 5k off a pretty heavy few weeks and was pleased with a good PB, but the subsequent weeks have tired me a little o I'm taking it easier for this week and next week's 3k. 

31/07/2013 at 11:44

track tuesday for me last night after an easy 6 in the morning.

8x 1k with odds at threshold (5.40 - 5.45 pace) and evens at 5k pace (5.20 - 5.25 pace), all off 75 second recoveries. hit all the paces bar the final 1k which came in a few seconds off. don't think i managed over 8.5 minute miling for the warm down - battered!

31/07/2013 at 13:12


I never have massages or mess about with foam rollers and the like. Not for every day reasons. I use hydro therapy techniques. 

I've even stopped doing the prolonged stretching sessions. I guess keeping fed and watered at all times has an effect.

However, I do smoother my legs in moisturiser to prevent the skin drying out. I discovered that old skin like mine has adverse effects on joints and muscles as it tightens up around them. Running in the rain works as well.

As for running in the rain. Conducted the first speed session since I developed a sore throat (2 weeks ago). 

 Play by it by ear. 200's off short recovery, but don't go mad.

Set off and usually once I've run a few of these I can feel a trace of lactic acid making its presence felt. Today it never happened. 10, 20, 30, 40. Finished like I started.

Pace on a compacted gravel surface was 5:10/5:15 level.


31/07/2013 at 13:36

Cracking session Johnas. Really like the look of that one. I've always wondered, 5K pace increases Vo2 Max, Threshold develops lactate threshold. But what is the main benefit of 10K pace? A bit of both or just a harder version of threshold pace with higher benefit yield? I'll definitely take that session into my 10K training though.

So Chris... after asking us all if you should rest then agreeing you should you ran until you couldn't complete the session and your legs gave out?  Good lad! Ha ha! I'd have done the same (and have done many a time)

31/07/2013 at 18:58

It's one thing knowing what you should do. Doing it however...

Im my defence, I did tell the others in the group I wanted to take it easy. Oh, how they laughed.

Edited: 31/07/2013 at 19:00
01/08/2013 at 09:53

Bit of a dilemma, supposed to be running the sale sizzler tonight and then a 5000 track race for my club on Saturday. If I don't run a sub 16 on sat ill more than likely miss out getting picked for the play off. 

Whats people's thoughts on doing both? Too much? It's also supposed to piss it down on saturday so don't want to miss tonight then have a rain affected attempt on say where I could end up with nowt. 

01/08/2013 at 10:11


Hello all,

Just wondered if I could ask the southerners among you: what is the general consensus on how much time the Wycombe half is worth over a flat course like Silverstone or Wokingham?


01/08/2013 at 10:33

mattl - one day recovery is pretty tight but you're a fit lad. i'd say do tonight and at least if things don't pan out, you've got Saturday as a back up. My view points have changed a bit about races close together after the other week where I ran an ok 10k on the Saturday and then ran by far my best race ever the next day at The Anniversary 5 miler.

hi JD - SG, Bus or PMJ are well placed to give you a good answer to this and I'm sure they'll be along sooner rather than later.

01/08/2013 at 10:36

Howdy JD3, stats for the 4 years I'd done Wycombe the same year as Silverstone or Wokingham below...

Year                       Silverstone            Wycombe
2004                         1:31:07                1:28:42
2005                         1:29:53                1:34:21
2006                         1:25:46                1:28:46

                              Wokingham          Wycombe
2010                        1:19:21                  1:24:49

That Wycombe 2004 stands out as a particularly good performance on a hugely hot day if I remember right.

2006 marked the end of my 5 year sequence at Wycombe, and only went back for the half once, in 2010 which was pretty shoe horned in, and as you can tell, when you do that you come out underpar!

Edited: 01/08/2013 at 10:40
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