Latest posts by CC82

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Moraghan Training - Stevie G

Posted: Yesterday at 13:32

I try to follow the plan religiously.  Sometimes life gets in the way or circumstances mean that it's sensible to shift things around to an extent.  At the moment, my plans are structured around running 5 days because I was just not managing to run 6 days after a change to working pattern.  Monday = track, Tuesday easy, Wednesday = threshold/speed, Thursday easy, Friday/Saturday rest, Sunday long.

Since I've started back on that regime, I don't think I've had to swap any of the midweek days but I regularly run long on a Saturday instead of a Sunday just depending on what's going on.

I also need to be up and about by 5.30am during the week to make sure I fit it in.  I often entertain thoughts on a Monday or Wednesday of binning the session in favour of running easy, or think about sleeping a bit longer and hoping I can squeeze the run in later somehow but for whatever reason I manage to give myself a kick up the arse and get on with it.  I'm feeling the benefit of that consistency now.

Likewise until the start of the summer, I was nailing everything on the plan in preparation for the marathon.  I think I missed something like a total of 3 or 4 runs in 6 months (and they were all short easy runs).  Once I get into a routine / rhythm, I tend to not disrupt it for a long time.  If I start skipping sessions, or taking that longer lie one morning, I fear that I would slip out of the habit and it would all be downhill from there...

Moraghan Training - Stevie G

Posted: Yesterday at 08:44
Andrew G wrote (see)

Nice sessions CC, do you follow a specific plan?

Nice Tempo, Bus.

I guess you're right, Scott. My plan is to follow a P&D marathon plan, I've never followed a plan before so hopefully it will make a difference.

What's with all the triathletism, I feel offended but all this stereotyping


AG - I get my plans e-mailed to me by my coach,  Johnas from these forums who doesn't seem to post on here anymore.  He prepares fortnightly plans and I do my best to stick to them!  I'm too inexperienced to make up my own plans just yet - I reckon I'd do an okay job and if training for a marathon I'd look to P&D for a starter but I think I generally would have overdone things if left to my own devices!

Moraghan Training - Stevie G

Posted: 07/10/2015 at 11:40

Good sessions SG and SC

I'm ginger, although it's mainly all beard now as the hair is getting (not so) gradually thinner on top...

Cracking week of training so far for me.

8x 1000m off 90s followed by 5x 200m off 30s on Monday.  Targeting around 3:42 for the 1000s and all came out between 3:40 and 3:42.  Went for a bit more control on the 200s than last week.  No place for an opener of 33 secs which is I think what knackered my legs!  All between 35.8-36.9 secs.  Legs weren't screaming anywhere near as much as last week!

45 mins easy yesterday along the Thames Path for a nice change of scenery as I was down in Staines with work...  Knocking out 7ish min/mile without any effort following on from a big session on Monday felt good

BAC session this morning of 12 mins @ threshold (3:00): 5x 5 mins @ 10k pace (90s); 12 mins @ threshold.

I wasn't looking forward to it if truth be told but it was so much better than last week.  Threshold came out at 3:53/km (aiming for about 3:52, so take that - especially on undulating pavement loop in the pissing rain), then the 10k reps, looking for about 3:42 pace and got 3:42/3:43/3:43/3:44/3:44 - much improved from last week (also on undulating loop) and then the final threshold came out a bit slow at about 3:57/km but mostly due to slipping as I was about to cross a road and landing sprawled out on the road!!  Luckily no damage done to anything other than my lap pace and scraped knees!

60 mins easy planned for tomorrow, then a couple of rest days before 90 mins easy on Sunday.  48+ miles last week and this week should be about 46 - definitely feeling more ready by the week to get after those PBs in a few weeks

Moraghan Training - Stevie G

Posted: 30/09/2015 at 14:10

You 2:40 / 2:30 marathon runners make me sick

I used to watch this thread in awe of the performances / training.  I started to feel like I was catching up on race times etc. but then everybody started getting even more ridiculously quick!

Really really tough session today.  10mins @ threshold (3 mins); 4x 5mins @10k pace (90); 10 mins @ threshold

I was looking at that thinking it would be hard but doable.  10 mins @ threshold pace is a walk in the park.  5 min reps are, well just 5 minutes work at a time and then another 10 mins @ threshold.  No problems.

Well, my legs weren't really feeling like it (still pretty tight from Monday's session) and for some reason, the lungs didn't seem to be filling up very well, and it was hot for this time of year!

Aiming for 3:50-3:52/km for the threshold and about 3:40-3:42 for the 10k.  Hit 3:53 pace, 3:41/3:41/3:47/3:49, 3:53.  Not too bad, but even the first 10 mins felt hard and each of those 10k pace reps felt brutal!  The last 10 mins wasn't too bad actually but none of it was pretty.

Moraghan Training - Stevie G

Posted: 28/09/2015 at 22:40

Fraserburgh HM Phil - I don't imagine anyone else on the the thread will be joining me!

Moraghan Training - Stevie G

Posted: 28/09/2015 at 16:09
PeteM wrote (see)

By the way, that's one hell of a chunk to be knocking off a 10k pb in one go, but judging by your reps its looks highly likely!

On paper it looks like a big chunk but it was probably a touch soft in May 2014 and I just haven't ran a 10k since.

My other times have been tumbling since then.  5k is now 18:05 (Jul 15), HM was 83:49 (in March 15) and I ran 3:03:39 at Edinburgh Marathon, so the 10k PB is completely out of sync with the rest of my times!

Needs sorting out - but circumstances have meant I haven't raced 10k this year and I'm going to have one shot on 1st November before hopefully racing a few in Spring next year!  I'm also looking to go sub 18 before the end of October and then PB in the HM on 15th November.

Moraghan Training - Stevie G

Posted: 28/09/2015 at 13:22

On the shoes topic...

When I first got running shoes, I did the usual trip to the running shop and got "fitted" with a pair of massively clunky things with loads of support because I have slightly fallen arches apparently.  Unfortunately, I got used to them, so took a bit of transitioning down to lighter shoes.  In about 2 years I've got down to never wearing the big chunky things (which I was wearing on only long runs) and I do my sessions and races in Saucony Mirage 4mm drop shoes which are pretty lightweight (compared to the old things I used to run in!) and do all my easy miles in those Innov8 things that are totally flat/no support.  It took a lot of getting used to running in those flats - just 1x run per week to start with of no more than 30 mins and I could fairly feel my calf muscles afterwards.  Basically worked up to 45 mins then 60 mins and was doing most of my easy runs of up to 60 mins by the time I ran Edinburgh Marathon in May.  Since then, I've just started doing all easy runs in them, so longest run (on Sunday) since then has been 11 miles, but no issues at all.

They obviously work your calf muscles a bit harder, but that's surely a good thing and will translate into stronger calf muscles so long as you build it up slowly.

Racing flats will probably be what I work towards next but for now, I like the "cushion" of having some support when I'm doing a session or a race.

Training going well again now.  Got up and over 40 miles for the first time in a while last week and longest run since the marathon of 11 on Sunday.

8x 1000m off 90s followed by 5x 200m off 30s this morning.

Targeting 3:42 for the 1000s and hit 3:38-3:41 for all of them, so very pleased with that.  The 200s were tough going - just going "fast" - first one was about 33, then marginally slower on each rep down to 36 on the 5th...!!

Road 10k PB still sits at 40:04 from May 2014 (with track PB slightly quicker at 39:44 also May 2014), so hoping that the training translates into a massive chunk off.  I'll be pretty disappointed if I don't bag sub 37 on 1st November...

Moraghan Training - Stevie G

Posted: 16/09/2015 at 08:39

I don't think SG was being serious Ric...

Anyway - running:  SC - solid session in the rain that and good solid run AG.  I hope I get to those paces sometime...!

3 x 10 mins @ threshold for me this morning.  I was hitting 6:10, sometimes sub 6:10 pace for threshold workouts a couple of months ago but struggling a bit to nail that consistently more recently, probably due to running the threshold reps on an undulating loop close to work as much as anything.  Made a point of not gunning the first rep today and held myself back to 6:14 pace.  Second one came out at 6:13 (without much holding back!) and third one came out at 6:11.  Pretty chuffed with that as the last 3 weeks or so I haven't done much threshold stuff due to holidays etc. getting in the way.

Few easy days ahead before another 8x 1000m on Monday

Moraghan Training - Stevie G

Posted: 15/09/2015 at 16:39

I hadn't thought about that.  My Dad had a massive blood transfusion recently (nothing to do with enhancing his performance - he's a not very healthy 73 year old...) and it very nearly killed him.

I just wouldn't mess with my body.  The main reason I never got caught up in taking any drugs as a youth was because I was quite frankly terrified of them.  I remember that story of that girl (Leah Betts just popped into my head - think that was her name) who took one ecstasy tablet (early 90s I think) and died and I never went near anything other than booze and I don't even drink alcohol anymore...

Moraghan Training - Stevie G

Posted: 15/09/2015 at 15:42

F*** all that "legal stuff" - I'm all about blood transfusions, EPO and testosterone supplements.

I'll be running sub 50 HMs in no time.

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