Scott Edgington


Latest posts by Scott Edgington

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Road Speed Sessions

Posted: Yesterday at 20:53
The other thing to consider if you are concerned about looking at your watch to measure distance is time volume sessions

Let's say your goal 5km time is 25 minutes . Bear in mind goal vs current pace and how different they are. No good doing 25 minutes of effort if you are going to run 35....

You could do 5 x 5 minutes 6 x 4 minutes etc etc

Road Speed Sessions

Posted: Yesterday at 20:51
Depends on what distance you are training for but essentially easy to make up a variety of sessions

Let's take 5km

Break it down and start on a simple 50% recovery rule.. The length of rep % 2 = recovery

2km, 2km, 1km
5 x 1km
10 x 500
6 x 800m
8 x 600m
12 x 400m
4 x 1200m

You can run over, under or "the volume" logic would suggest running slightly quicker than goal pace for shorter volume stuff, around goal pace for the same volume and a little slower than goal pace if you are doing over distance.

Recoveries can vary too. Longer recovery generally means faster efforts but consistency on time is just as important

Also a great thing to consider is getting faster as the reps go on. Makes it more interesting too

A session could be - 2km, 1km, 800, 600, 400 getting a little quicker as the session goes on but making the body more tired

Splitting long runs

Posted: Yesterday at 20:21
You get more aerobic stimulus the longer you run. Period. For a HM or marathon this would be what you need the most and time on feet to make your body fit even to get round with doing some damage. It might be a case that 8 miles just seems very daunting to you, I'd rather do 8 than 6 + 4. If it is a confidence thing then build up other runs so your consistently running a little more each time rather than a whopper coming along

You can break it down and do 6 + 4 but you'd need more consistent "doubles" to match or gain equivalent fitness.

We all have time constraints it's really not so difficult to make adjustments. Running twice means double shower time, sorting washing and stuff. Try do it at once it'll really really help

Moraghan Training - Stevie G

Posted: Yesterday at 13:23

Paid and entered the flat 3km at Basingstoke and then the 10km

Ideally the 10km will be a great chance to go for a PB. Although I guess you can't compare track vs road.. 

For the 3km I want as close to 9 as possible but don't have much time to work on my speed! Something like 9:30 perhaps. I've not ran under 3km for a KM for a very long time

Scott's training log, advice, support

Posted: Yesterday at 09:50

Another strong run Matt, how do your legs feel Matt? Achey = good as apparently that's muscular adaptations taking place. Pain is bad obviously

Huge session that though, 15 / 10 / 5.. One thing I looked back when I ran my PB and session I have recently done is not to make them all like 10km volume. You'll accumulate fatigue and burn out. Some shorter stuff even at the same pace will just be as beneficial. Maybe have a word with coach or the group and do your own thing on one day?

Scott, so 15:42 not exactly far off where you will will be very soon then :P 

I think in the womens defence Ebay is very generic with location but she should have put it on her advert as potential losing a sale. 

Nice "low" volume session haha! Very similar to the 1 m / 8 x 600s I did. I wouldn't say light or low lol! Nice! 

Managed to get to sleep but even with a tramadol I was in pain going to bed. Woke up with no pain but after going to the toilet it's just as bad. Not good, no painkillers yet and ran ok but it's throbbing like a bit*h

Got a few things planned for today so about to rush off but completed my session, annoyingly got kicked off the football property after I had measured two lots of 100m markers with yellow / orange cones so I could continuously repeat round. A guy come out said I'm not welcome to run during the day as it's private property. meant I wasted time

Quick check and I knew the industrial estates nearby would over a decent loop and I managed to find one nearly 400m. Marked out 100m segments and it was perfect. Would avoid going at this time again as there were a few cars and delivery things to dodge but no real issues..

Probably one of my strongest sessions ever..

20 x 400m off 30s

78, 78, 76, 76, 76, 77, 75, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 77, 76, 72

Mile either side for nearly 7.5 miles

 

Moraghan Training - Stevie G

Posted: 30/06/2016 at 22:12
Happy birthday Simon! Bit late now but hope you had a good day

Rest is best Bus - You're learning

Dachs - nice one letting us know about that, I have a chance to go to Sweden as part of the island games again so might do the 3km SC. We had till July to post a time so I missed it but if I run a stinking time my place on reserve list could be upgraded. However that means 9:22.12 as that's what the other lad has posted.. Don't think I'm even close to that for a flat 3km

Depending how things go with my steeple work, so far I've done 3 steeple technique sessions and haven't ran a 3km for years, great. If not I'm signing up for the 10km anyway I think.

20th July there's an open 3km in Basingstoke too for thread beat down ? SG, SC, Dachs?

Scott's training log, advice, support

Posted: 30/06/2016 at 19:19

Overview halfway through the year! 

http://s4.runnersworld.co.uk/members/images/450355/gallery/ytd2.png?width=350

My op was 2nd March and that 7 miles was done the day before. I started again on the 21st April! 

http://s3.runnersworld.co.uk/members/images/450355/gallery/weekly_year.png?width=350

 Week 25 (This week will be around 50-60 miles) 

Week 6 was when I whacked my ankle at work and had a few days off, week 9 was my operation...

Scott's training log, advice, support

Posted: 30/06/2016 at 19:12

Actually cant see a thing on that picture LOL

https://www.strava.com/athletes/4659761

 

Scott's training log, advice, support

Posted: 30/06/2016 at 19:11

Went out for another run although didn't feel so good I ran ok. It wasn't long before I ran that I had to go to the toilet so I carried a touch of pain through it and back to take some painkillers now but it's uncomfortable. Did load up with movical today so today that noticeably had an affect and things were very runny

Looking back on the month it's been quite crazy. 3 births. My sister, My ex and my mate Kyle. Wow! 

Also being up the school alot more around Mia it's been exciting!

http://s4.runnersworld.co.uk/members/images/450355/gallery/june.png?width=350

 Maybe not the clearest picture but here is Strava calendar. Actual mileage was 208.02. I think it must add 1 mile for the elliptical sessions. I don't adjust my garmin connect stats or rename sessions I don't like the interface so uploading stats from there will be skewed as it thinks my gym stuff are runs! 

A handful of sessions (Only 5 this month before I raced) but consistent easy running to HR. Still only 8 miles for the longest run.

2 races - a 1st and a 2nd! The 10km in 34:21 was nice! 

I really think I've got on top of the achilles, new shoes have helped a bit but also working those stretches, listening to my body in a way not running more volume and self massage / rolling. It's not 100% but working. I can't remember the last time I mentioned my PF so again that's in the past and nice to think " I can't remember when it was stiff or achey"

Still in chronic pain, I've good days and very bad days but I think there's been improvements all round and 4 months later I'm a little better. Clearly it's not having a huge impact on my running but like now sat here it's just bloody painful and awkward having to shift around. 

I'm really hoping I can get another few solid consistent months together and see if I can contest those very old PBs! 

Moraghan Training - Stevie G

Posted: 30/06/2016 at 12:08

1:37 - Must've been a typo Dachs, I don't believe him 

Good session though, I did similar (8x) yesterday just a touch slower c1:54s. Felt quick enough. Didn't have too much recovery though

Bus very nice 1200s there

Dean - Great racing and solid time, unlucky not to nab the bonus win.. Guessing time is focus though anyway

Feeling ok since the 10km on Sunday and not really had any doms or anything. Training seems to be ok this week so far and picked back up the volume with a view to have a big 10 days or so then tail off for another 10km on 10th July. 

 

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