Latest posts by DeanR7

1 to 10 of 3,156

That annoying moment your chip fails in the London Marathon

Posted: Yesterday at 14:44

he did tell you not to believe things that are reported though

Guy carries runner two miles

Posted: Yesterday at 09:46

if the chap couldnt continue because he had a pulled hamstring/worse case of cramps etc.  then i see no harm in it.   if it was chest pains and dizziness then of course he should have gone to the medic instead.

Moraghan Training - Stevie G

Posted: 26/04/2016 at 10:59

snow forecast in the midlands and east today

Moraghan Training - Stevie G

Posted: 25/04/2016 at 16:01

great reports and times by all yesterday (plus Bus's pot hunt!) congrats

but dachs you can get a   excellent stuff.  proper fast time.

just read a report up here from a local lady described as elite marathon runner who completed it in 2.59.  i thought literatin would beat her!  and you did!

welcome back ric

Sweatshop Experience?

Posted: 24/04/2016 at 19:14

You knew what type of shoe you needed, or at least you do now.  Buy them from someone good online like wiggle with cheap prices and free returns.  

What do you do with you race medals?

Posted: 22/04/2016 at 12:26

cc82, nope that one is in shoe box too.  though i do make everyone watch the race on youtube who enters the house

Moraghan Training - Stevie G

Posted: 21/04/2016 at 16:19

i think you need to be in EA which would require a club

do you waste time pressing lap button? just that movement is a waste and adds no value.  there is always/normally a person on the 400m mark calling time out.  surely 1.20s is easy math to work out if you are up or down  plus in a 3000m there will be a clock at the finish so a time check every 200m.

cc - im going to predict a low 9.50s when you have done a couple of them and get used to going out a bit harder in the first 3 laps

Moraghan Training - Stevie G

Posted: 21/04/2016 at 12:08

good stuff scott.  nice an easy does it..and soon back to full powers

What 2 mile time should I be capable of?

Posted: 21/04/2016 at 11:35

ethan i race middle distance too.   but to be able to improve your 800 time to a sub 2 is speed endurance.  your 2.10 800m should be able to get close to 10-11mins on a 2 mile run.  so you lack endurance.  good news endurance is easy to get (although i agree its boring )

you have speed as shown by your 400m but you need to be able to hold on in an 800 or 1500 in the latter stages.  and to do this requires a blend of fast short intervals training, longer  slower intervals, ocassional tempo sessions plus slow jog training miles.  for example a 5 miles run on a sunday nice and slow will help with endurance.  dont do them too fast as you will get tired and they will effect your interval sessions.

an example of my week (the other yr i did a 1.59 800m,  im in my 40's though so have more experience of higher mileage so dont immediately up your mileage this high)

monday 4m jog at 7 to 7.30 min mile pace (slow)

tuesday interval session eg 6*800 approx 2.28 for the rep at the track about 5k in volume

wednesday  6m run 2 miles very slow about 7.30 pace middle 4 at steady pace 5.50 pace

thursday interval session at the track 2*4*300 at 800m pace 

friday rest

sat tempo 6m in total 2 slow but 4 at 5.20 pace

sunday an hour or 10m at 7mm pace

you can see the difference in volumes on the days and the difference in paces.  it will seem stupid to improve = i have to run slow on some days and holding your self back will be hard but trust me it works.  

dont follow the plan above its only an illustation of the different paces/volumes its not suitable for you.  best speak to the coach at the track to get more specific to your needs

Moraghan Training - Stevie G

Posted: 21/04/2016 at 11:16

cc82 - great stuff.  on the road that is a close call but on the track that is well under the standard    you got to have another go for a sub 10


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