Latest posts by CC82

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Moraghan Training - Stevie G

Posted: 22/07/2016 at 16:40

Good chat on the speed / endurance topic

Nice 400s SG.

So, hit the track (yes, an actual f***ing track!) this morning and knocked out 4x 500m.  I did it off 4 mins recovery but just checked back and realised it should have been off 5 mins.  Oh well.

It's a bit arbitrary for me at the moment, but race calculators give me 2:17-18 for 800m, which I don't think I'd be capable of at the moment!! Maybe low 2:2x at a stretch!

Anyway, used 2:18 as the target for 800m pace just for shits and giggles, which gives a 500m of about 1:27-8.  Turns out that was a bit ambitious, but with the backdrop of 1 min less recovery than I should have per rep, maybe I would have fared slightly better...!!





That first rep felt pretty much flat out, not sure how I'd have held up trying to run another 300m at the end...  All good fun though.  I was sharing the track with a bunch of guys doing circuit training in the sun - that looked much harder than running!

6.45 miles at lunchtime at 8:00 pace.  All good

Moraghan Training - Stevie G

Posted: 21/07/2016 at 09:29

Still a great time Dachs.

Just a thought from a less experienced runner...  A fade in the latter stages of a 1500m (like Dean) and a fade in a 3000m (Dachs) and you say more speedwork needed.  Is that the answer?  You've obviously got the speed as you ran that speed for 4.5 laps.  Is it speed endurance rather that is required?

Genuine question.

I'm just curious - for my own training as much as anything else.  I was starting to build my training with a speed focus (+ hills for strength/speed) but wanted to maintain an element of endurance (through quality threshold work) as well.  That threshold stuff is the staple of 10k / HM training that I've been doing over the past couple of years but in my mind at least I would think the speed endurance is as important as the raw speed.  I.e. it's no use me being able to bang out, I don't know a 68s 400m lap if I can't hold the required slightly slower pace for a full mile at sub 5 pace.

Managed another slow 3.8 miles last night and even slower 3.75 this morning (almost 9/mile pace!).  Trying to get the legs nice and recovered for (hopefully) a track session tomorrow morning.

Notice the resting HR has crept up a few beats.  It was sitting nicely at 48 for a while but in the last few days has gone up to 54!  Hopefully whatever is lingering f***s off before it materialises...

Moraghan Training - Stevie G

Posted: 20/07/2016 at 14:21

More good running guys

Low 16s for 5k is damn good Dachs.  And cracking 1k reps SC.  Another quick one Dean despite not feeling it.  More to come off I'm sure!  And nice Parkrunning PMJ.

Life got in the way for me and didn't run Saturday - Monday, so no track session in London town sadly.  Opportunity arose for a quick speed session after I got home last night though and went for 2x (4x400m) off 60s, 4:00 between sets.  Flattish bit of road just down from my house.  Went for 1:15s came out at:

1. 1:10.4

2. Garmin crashed so no idea!

3. 1:12.8

4. 1:18.8

5. 1:13.6

6. 1:14.3

7. 1:19.1

8. 1:14.0

2, 4 and 7 were slightly uphill and into the wind.  Was trying like f*** to bring it in on pace but just couldn't do it on those reps.  The others were then obviously slightly downhill but no tailwind - the wind seemed to be blowing both ways!!

EDIT: And usual garmin measurement caveats...  Need to get to the bloody track sometime!!

An easy 7.3 miles at lunchtime today.  


Posted: 15/07/2016 at 15:51

I love the Olympics - mainly track and field but also do love watching the swimming, rowing, cycling and gymnastics as well as judo and stuff like that.  I only watched the tennis properly last time because of Andy Murray.  Football is just a weird one at the Olympics.  I seem to remember that Mexico beat Brazil in the final (was that the last one?).  They came out and scored really early.

But yeah - excited.  Hoping to watch Farah do the double double.  Really excited that Jo Pavey has made the team again and there are a lot of good Scottish runners which will always get my attention.  I'd love to see Laura Muir get a medal!

And of course - can Bolt produce the goods again?  He nearly didn't get in due to injury or something and he'll be below par going in probably but then he'll blow everyone away in the final.  Remember the worlds where he nearly fell on his face in his heat??  Then he destroyed Gatlin in the final.  Awesome stuff.

Moraghan Training - Stevie G

Posted: 15/07/2016 at 13:49

A 9:02 3000m - I'd pay good money for that, but feel the frustration

Nice reps to follow it too!

Quick reps SG

I did the planned 30 mins recovery run yesterday (8:3x / mile pace) on the treadmill and legs felt nice and recovered afterwards until I got stuck into some manual labour on my day off (wheelbarrowing barrowloads of sand uphill) - was f***ing knackered afterwards and my legs were stiff for it today!

3x 12 mins @ threshold pace on the cards so just went out and gave it a bash.  Normally I would be aiming for about 6:10-6:15 pace but as I've been getting back into things I've not been pushing the threshold stuff, so aimed for 6:20 instead.  Came out at 6:18 / 6:17 / 6:17.  Legs were tiring by the end but pretty pleased with that.

That's just shy of 44 miles in the past 5 days and 10-12 miles planned for tomorrow.  Shaping up to be my biggest week this year.

Moraghan Training - Stevie G

Posted: 13/07/2016 at 14:19

SC - will definitely do that.  At the track in Aberdeen, I don't bother with the lockers, but I wouldn't trust anyone in the Metropolis (or Zootropolis?) that is London.  Especially with the 300,000,000,000,000,000 benefit migrants you get daily.

Cheers Stanley - I did think that everything round about the river or the park would be pretty flat for reps in any case.  It will be better than the paths and pavements I've been using the past 2 weeks in Westhill. (The name of the town tells it all.  Great for hill reps, shit for speed reps)

Moraghan Training - Stevie G

Posted: 13/07/2016 at 13:46

Thanks Lit - perfect.

There appears to be a cinder track at Victoria Park which is 0.2 miles closer to the hotel I'm staying at.  Upon viewing it on the satellite images, I spotted that that's a kick in the arse from the Olympic Stadium.  What do I need to do to be allowed on there at 6.30am on Monday morning for speed reps!?

Failing that, I'll go to that track you suggested which looks to be open from 6.30am.

Moraghan Training - Stevie G

Posted: 13/07/2016 at 12:08

Any of you London based guys know of a good place to do speed reps on a Monday morning near EC2A 2EG??

Track preferably that I can get onto early doors on Monday!

Moraghan Training - Stevie G

Posted: 13/07/2016 at 09:03

Tasty looking reps those Dean!

So far managing to keep up with things with the 7 week old sleeping a bit more consistently over the past few days

Yesterday was a double affair with 8 hilly, muddy miles in the morning and 5.6ish miles in the afternoon.  Both "easy" or as easy as hilly muddy miles can be for the first one!

Made up a hills session for this morning:

3x (60/50/40/30/20/10s) jog down between reps, 3 mins between sets.

Idea to just run them hard and thinking I could run quicker on each consecutive rep.  Didn't really work out like that and I ran the first 60s too quick as I always seem to do on hill reps!  The result was most reps on the first set were slower pace than the last apart from the final 10s.  I.e. I ran a slower pace for the 20s rep than I did for the 60s rep!!  Second set was kind of samey most of the way through but the final set was the best and I did manage to increase the pace all the way through.  F***ing hard though.

Should manage a second run at lunchtime and then I'll stick to just a short recovery run tomorrow. 

Moraghan Training - Stevie G

Posted: 12/07/2016 at 16:22

Pete - an outlandish suggestion, but how about going at 18 (bang on) pace for the first 1k and then trying to hold it with a slightly faster final km??  That might be just enough to push past the 18 barrier.

If you're just a few seconds above, then you probably don't actually need to do any different training - it's less than 1 second per km.  That's got to be achievable on current fitness (you'd think!).

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