Latest posts by DeanR7

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Moraghan Training - Stevie G

Posted: 19/09/2014 at 12:50

Max - fully agree.  "that looks a tough session i wont do it and do some 800s or a steady run instead" wouldnt wash with any of the coach's i have ever had.

Rob - the damage a man of your pace could do in that age category is frightening. surely one of the top v50s around.  is that aston an early birthday present?   Oh and yes that 3 day training session is mental! 




Moraghan Training - Stevie G

Posted: 19/09/2014 at 07:11

dachs - superb session. you train at a higher level than i seem to and i hope it translates into the PBs it deserves. that sessions looks perfect.  a classic straight out of daniels and most 10k elite training plans.  i guess any session thats not a mass repetition of 10m at 6.45 pace will look odd to some

Aldershot relay boys - save some for the national finals will be good to have a race against some of you, particularly Super Samir.  Im not doing the midlands as im currently in India. Not eating an awful lot  but the beer is good.  Onto singapore then Shanghai over the next week so reckon i will eat better there.  The day after i return is the Notts Half marathon which im hoping to go round as some sort of long threshold type session.   Should be interesting. 

Overdone it?

Posted: 14/09/2014 at 21:12

bob - occasionally a good race is one that consolidates your recent PBs by getting close.  this is one of those days.  im sure you would have broken the mile pb today if it was your only race but the 800 was in your legs which is why lap 3 had the fade.  considering the conditions you should still be chuffed with getting so close.  it wont feel like it at the moment but today was a good day.

Lit - another top PB and ranking. congrats

Moraghan Training - Stevie G

Posted: 12/09/2014 at 16:56

dachs - Great race, congrats.  you are in a good place at the moment. Milk this form & get a couple of 10ks in.

fast looking sessions from Matt and SS too. And a bike ride from Bus that i dont really understand other than it sounds tough,  hilly and would probably break me.

im still in base period averaging 60 mile weeks recently. running nice and slow. hoping to come out of this soon as its a bit dull. could do with a few races even if i wont be at top speed and limited speed work.  Have some work travel coming up soon to india & Shanghai about 10 days in total. Will watch my weight this time but looks like it will be lots of treadmill running. 


Oscar Pistorious

Posted: 11/09/2014 at 14:30

yep...not enough evidence to prove he murdered her

Enough evidence to prove he committed culpable homicide


Overdone it?

Posted: 11/09/2014 at 09:17
Big-Bad-Bob wrote (see)

. Incidentally, any tips for what to do between an 800m and mile race with a 2 and a half to 3 hour gap in terms of cooling down, eating and warming back up again?


not a proven plan but i would probably do a 1m slow warm down, then plenty of sitting down taking on fluids and maybe a small snack , like a flapjack or similar.  get up for a walk every now and again.  then about 40mins before i would go for a 1m warmup, and then focus on some strides to wake the body up closer to the race.  im not big on stretching so if you are get them in after your cool down, nice and early before the next race.

Moraghan Training - Stevie G

Posted: 10/09/2014 at 12:26

great scenes Bus.

Stevie See - i remember the nell grab at GMR.  live on BBC too.  i think Robt spotted it live so i had to check it out on the iplayer later.  Good work!  also very good paces on the xc session there,  getting ready for winsford?

Overdone it?

Posted: 10/09/2014 at 12:10

marrows - normally about 6 or 8 *200m  maybe 200 jog rec or about 1min rec.  but between 4-6  secs slower than you could do the session if you are full out.  the idea is its fast enough to have the correct form but not too fast.... so you can concentrate on holding the form rather than the pace.

My local store's competition

Posted: 10/09/2014 at 10:38
Maxpower North West wrote (see)
Doesnt matter if I stray off topic as most of posters on this thread have me on ignore

 .  i think you are funny, its them that are missing out.

Overdone it?

Posted: 10/09/2014 at 10:33

bob - some good 200s there.  2 mins isnt a long recovery for sharp stuff.  i have taken 9 mins recovery in a 200s session before but they were to be run at full pelt.  And those 9 mins go by quickly if you are are at full pelt.  

A session my coach is giving me regularly is to work on my form.  improve your form it will improve your speed.  Every flaw in our running style gets magnified at the short distances like 800m. 

there is no reason you wont break 60 over 400m next summer....the problem comes when you have to break another one on lap 2  You have shown jurrasic improvements this summer but next yr i think you will suprise yourself how fast you can go.

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