Latest posts by DeanR7

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Are you and "in" or an "out"?

Posted: Yesterday at 19:53

types who would believe know, the types who buy karrimor trainers and think they got a bargain

Moraghan Training - Stevie G

Posted: 19/06/2016 at 21:32

bus - after all that food and booze I'd say that's a good days racing 

pmj - 15.43 for the mile.... I think you will beat that next time out 

Moraghan Training - Stevie G

Posted: 17/06/2016 at 12:11

thats a good block of training SG. remember training is suposed to feel hard at times.  if you want progression you have to sometimes lean on the door rather than politely wait outside.  a race beckons

Simon good work on those 800s and likewise dachs on his 600s.

I did 600s on tuesday and 300s last night.  

600s were 2*3*600 off 90s.  run in a monsoon so the pacing was up and down.  but some were 1.41 some 1.47.  but i think ave 1.43

300s were run in last nights cold & rain.  but 6*300 off 3mins came out 43,44,43,44,43,43.  was controlled as well so could have pushed a little more but was worried about the cold weather.  


Moraghan Training - Stevie G

Posted: 11/06/2016 at 16:32

better things to come over 3000 Dachs and Simon, a decent opener 

parkruns seem the order of the day...I was told to run mine at tempo around 5.30 pace.  Hit the front and held that pace to win in 16.38 so bang on target pace.  happy enough as the course is hilly

Moraghan Training - Stevie G

Posted: 08/06/2016 at 16:20

Some good sessions going on SG,Reg, bus and pete.

Ric - is it injury or motivation?

my first race in months last night.  didnt want to race as i knew i wasnt in the right shape (sound familiar anyone )  the last 6 weeks have been sick for 4weeks and since then i have only just started track training so only 3 speed sessions.  i knew i wasnt right but the coach wanted a marker to see where i am.  

1500m, plan to go out at 66/67 pace and hold on as long as i can.  that should bring up a 4.10 ish.   Start was delayed 50mins due to previous races running over. 

gun went and promptly dropped towards the back of the field.  hit 66 for first 400, 67 for the next.  for the 3rd lap i had Eilish mcColgan take my shoulder and we were side by side the whole way round.  it was good as it kept me honest.  we then caught up with the person in front and i got blocked and lost some momentum. and Eilish shot off.  my legs felt awful now.  3rd lap completed in 66s.  now for the final 300m.  tried to draw in the couple in front , managed to catch the lad in a sprint finish but although was catching eilish she was too strong.  i finished in 4.10   so bang on target for 66/67 laps but 10 secs down on my PB.  but the same time as i got this time last yr so hopefully can speed up as i did last yr.   Still was enough to jump to 2nd on the v40 uk rankings.  plenty more to come

How fast is a steady run ?

Posted: 08/06/2016 at 15:56

some people/books/coaches say steady pace instead of easy pace.  meaning super slow.

for me steady pace is between tempo and easy.  probably close to marathon pace


Dinner the night before a half marathon?

Posted: 06/06/2016 at 13:50
Simo429 wrote (see)

... you cannot increase your glycogen storage no matter what you read with broscience.  

any evidence to back up this claim...or is it just your opinion?

Moraghan Training - Stevie G

Posted: 05/06/2016 at 19:05

nice win dachs

pete I agree with SG regards your parkrun Before a race.  to highlight this I shall use science.  I recently completed a vo2 max test.  they day before the test I did an easyish run, nothing super tasty but an ok Pace.  When they took my first blood reading my lactate was still high a day later. although I felt totally recovered i hadnt.   so the first 3Kms of the test my body was breaking down lactate Instead of keeping nice and fresh for the "race" at hand.   I'm absolutely convinced if you took a lactate at the start of today's race you hadn't recovered from the parkrun.

or to put it another way, much closer to sg feedback.  My coach has never asked any of his team to run anything other than easy/recovery the day before a race. 

Moraghan Training - Stevie G

Posted: 03/06/2016 at 11:21

nice mile reps simon.  agree about the current v40 rnakings.  its a bit sparse at the moment...probably because we havent had a proper go yet

nice 300s SG.  the 300 line is the most common to make mistakes from. 

you are right about time spent on reps last night.  i only ran for 3mins last night the remianing hour was either warm up, cool down or recovery.

Moraghan Training - Stevie G

Posted: 02/06/2016 at 23:06

Speedy session the other day SG 

i was crap at CDT.  

My session tonight was 2*(400 & 200). Recovery was 60s between the 4&200 and 8 mins between the set.  Plan was 800 pace.  They came out (60,28,60,28). Was suprised how the 400s felt. As I only started speed work last Thursday and it didn't feel too monsterous.  Hopefully a positive sign of things to come once I have another month of speed work under my belt.

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