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Moraghan Coaching - kaysdee
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Curly - It was because I had 400m rep and 100m recovery, so my start point kept moving and I had to guess at the line at the end of the rec. It must have been the 1500m start (?), but the first line seemed too soon so I went for the second line I saw. Obviously the finish line and 200m point were fine, but when running at pace, all the rest look the same. I'll have to check the labels.
Vicki - As CC2 said to me, it was only like a super fast stride really - "fast" relatively speaking
. I don't know how you manage to do most of the longer ones.
I'm still debating whether to come tomorrow for the fun run. I think I will, Katie will love it, but I'll have to advise her to concentrate on her pacing and not shoot off as it is a bit further than the 1m she usually does
.
Are you doing the 10K? Moraghan will slap me down, but I'm toying with doing my quality session tomorrow night if Katie does do the run - 4 x 1.25m @ HMP w/ 0.25m steady so the distance would work out great, almost, just a bit extra at the end. I really want one of your race t-shirts! Did you design them again this year? The pie was really tasty last year too.
I am gonna do the 10k
The tshirts this year are great! Couple of running slogans on there - I did design them again
Ha ha brilliant "session racing" I like it
Ah I see re: reps. I was bad enough with 400m reps with 200m recs the first time
The track confuses me with all the different coloured lines!
Oh man.
I can feel some grovelling coming on here. I did promise I wouldn't do training races anymore.
If I remember right, I took that back in the next sentence though
.
x-post
Curly - there are tags everywhere, very confusing. I'm going to walk round it next time and see what they all say. I can't remember if the lines are coloured on mine, I don't think they are.
Ha ha.
I've just asked Katie if she wants to do the run tonight and she very excitedly said yes and "I can't believe I'll be doing a race next to bedtime", giggle, giggle.
She's apparently "getting some energy" and currently doing starjumps, squats and press ups
. She must have been paying attention to me after all - I don't do starjumps though!
She asked yesterday why I ran a lot. I've tried to explain a few times so I eventually told her it was my job
. (I wish)
Well, I haven't been shot down in flames, but I suppose Moraghan might not have read the thread. I'm still not sure if I'll do the 10K as my session. I haven't managed to get out at all today yet, so I'll either do the HMP session, or combine my runs and do 8m when I get home tonight.
I only have half the week so far -
Mon - 3m easy am / 5m easy pm
Tue - 3m easy am / 3m easy to steady | 1m MP | 6 x strides | 4 x (1.25m HMP / 0.25m steady) | cd pm
Wed - OFF
Thu - 3m easy am / 10m easy pm
Pouts.
Ok
.
I'll definitely have to combine as I have no-one to watch the kids. I'll check the map and ask OH to drop me off somewhere on the way home and hopefully get a mostly downhill run again
.
By the way, my time was 16.9 yesterday.
Sprints are funny. Not even half a second slower than last time, yet disappointing
.
The girl did good
.
I was slightly concerned as it seemed more of a junior than fun run and it wasn't a huge field, but she had a wonderful time. My heart almost stopped when she suddenly moved to the front line just as the guy was about to blow the horn and she had kids almost twice her height behind her.
She ran the whole way (2km) and was happy that she wasn't last.
So.... I really wanted that t-shirt (great design, Vicki) and decided just to do the run anyway as a clubmate offered me a lift home, so OH and the kids went home.
I was gutted as we walked into the pub afterwards as my friend was 2nd lady so would have won a prize, but they wanted to go home, so I missed the pie. I was looking forward to that!
8.5m, 1:14:48, avg 8.47
Split Summary
)
)
====
1) - 1m - 8:42(8:42/m) - 93cal
2) - 1m - 8:29(8:29/m) - 96cal
3) - 1m - 8:38(8:38/m) - 97cal
4) - 1m - 8:28(8:28/m) - 96cal
5) - 1m - 8:31(8:31/m) - 97cal
6) - 1m - 8:29(8:29/m) - 96cal
7) - 1m - 8:21(8:21/m) - 97cal
8) - 1m - 9:39(9:39/m) - 97cal (Ran with friends. Oh, so that's how you're supposed to do a cool down
9) - 0.5m - 5:31(10:58/m) - 50cal (
Well, that was a session and a half!
Still wish I had done it last night, a bit too windy and humid for my liking. Also ran at my worst possible time of day - 3.30, ugh. Breathing was more tired than my legs.
Completed it nicely though
. My last session was 5 x 0.75 / 0.25, so today was quite a jump up with 4 x 1.25 / 0.25. I felt the difference in the rep length in the first couple, but then it eased in the last two. Don't think I could have done much more though, I was ready to wrap it up.
It was quite a long warmup though. I kept the paces a little more controlled in the wu, also the steady recoveries, as I knew the session was pretty long.
Split Summary
====
1) - 1m - 8:55(8:55/m) - 95cal
2) - 1m - 8:43(8:43/m) - 96cal
3) - 1m - 8:15(8:15/m) - 97cal
4) - 1m - 7:55(7:55/m) - 98cal
5) - 1m - 7:47(7:47/m) - 95cal
6) - 0.01m - 5(7:54/m) - 1cal
HMP -
6.00m, 44:26 (hey, almost a sub 45 10K!), avg 7.24
Split Summary
====
1) - 1.25m - 9:04(7:15/m) - 118cal
2) - 0.25m - 2:04(8:17/m) - 24cal
3) - 1.25m - 9:05(7:16/m) - 121cal
4) - 0.25m - 2:04(8:17/m) - 25cal
5) - 1.25m - 9:03(7:14/m) - 122cal
6) - 0.25m - 2:04(8:14m) - 24cal
7) - 1.25m - 9:00(7:11/m) - 119cal
8) - 0.25m - 2:01(8:05/m) - 25cal
Just a mile cool down
Split Summary
====
1) - 1m - 8:40(8:40/m) - 93cal
2) - 0.05m - 23(8:24/m) - 4cal
12.06m total.
I'm going back to the gym tonight, I haven't been for two weeks
.
One stride and an easy run
.
That was brutal! Why did it have to be Body Pump tonight on my first session back? Keep the hard days hard? Yep! Thankfully I have a rest day tomorrow.
I can be sensible sometimes - I kept tonight's run at recovery effort.
3.02m, 28:05, avg 9.19
Split Summary
====
1) - 1m - 9:20(9:20/m) - 94cal
2) - 1m - 9:20(9:20/m) - 96cal
3) - 1m - 9:18(9:18/m) - 96cal
4) - 0.02m - 8(9:08/m) - 1cal
On reflection, I'm really happy with this afternoon's session. 5m into a HM is an effort, so to get the equivalent of 5m at current pb pace (give or take few seconds) in training with the warmup I had is encouraging.
I'm gearing up to give my 10K pb a hammering in a few weeks
. That reminds me... I must actually get around to entering the race! Will do it now.
That was fairly tough going. Pilates and 10 miles.
My legs, especially abductors, are still unhappy at the Body Pump.
It certainly couldn't have been a fueling issue as I ate tons yesterday!
10.28m, 1:31:31, avg 8.54
Split Summary====
1) - 1m - 8:56(8:56/m) - 93cal
2) - 1m - 8:55(8:55/m) - 97cal
3) - 1m - 8:53(8:53/m) - 96cal
4) - 1m - 8:54(8:54/m) - 93cal
5) - 1m - 8:54(8:54/m) - 97cal
6) - 1m - 8:54(8:54/m) - 96cal
7) - 1m - 8:52(8:52/m) - 96cal
8) - 1m - 8:53(8:53/m) - 97cal
9) - 1m - 8:53(8:53/m) - 94cal
10) - 1m - 8:54(8:54/m) - 97cal
11) - 0.28m - 2:28(8:52/m) - 26cal
Then ran a mile race as well but dragged myself round that in 5.54.8, which is a long way off my road PB of 5.38, and not even a track PB (previously 5.49.0 I think).
Very nice. I'm not surprised you couldn't get close to your mile time after a 5K pb!
My legs are broken
. It's not the running, it is the after effects of the gym, like a mild DOMS. Obviously I needed a gentler reintroduction.
It wasn't happening today even at easy pace so I did a quick think and did tomorrow's run, 5m easy @8.54. I'll do my session in the morning. I'm sure I'll be fine by then.
3m easy last night @ 8.55.
CC2 - Speedy Goth - well done on pb. Do you prefer track to road? Did Edinburgh parkrun again on sat and got a pb of 19:17. Shows that increase in mileage and tempo runs are making a difference ( previous pb was 19:48 in April 2011).
Good solid training Kelly. Looking good for lots of pb's for you this year.......if you continue behaving
10k race for me at the weekend then 2 week taper before Moray Marathon ( hopefully no strong winds there to spoil my plans)!!
We did a different release at Body Pump tonight. Not sure if it was a new one or if the instructor just fancied a change. I hate it when they change it - it always results in new pain!
Great times, Mrs D. Good luck for the 10K.
I felt better on my other 3m yesterday @ 8.49 and I'm feeling better this morning. Of course, I haven't tried to run yet
.
That went pretty well!
3m easy to steady and another mile with strides (averaged to MP) then 6 x 1K @ 7.00 pace w/ 90s recovery. I meant to ask why 7 mins, seemed a bit random.
I felt quite tired on the way, but it seemed more breathing and as it was a bit uphill, that always throws me. Was fine as soon as I started though and having to reign the effort in. Initially anyway
.
I did run it at parkrun, but did the warmup before the start (obviously) and had worked out I should cross the line in the recovery section, so it was perfect and the session wasn't compromised at all.
Indeed, I finished the 4th rep at about 3.05m, jogged over the line (the guy who was really trying to stay with me must have thought I was crazy to have "given up" so close to the line
), grabbed my token and literally continued on. I knew I'd have enough time to finish my session and still be back before the last runners. I did my last two reps and then headed back to get scanned in.
It was a bit of a push to maintain pace towards the end of the last rep, but it was quite windy, so it was just the cumulative effects of that really. Legs felt much better, but I wouldn't have been keen to do another one
6.58, 6.59, 7.01, 6.58, 7.00, 6.59.
I had a 2 minute chat with someone and then did my second set of strides and cool down, totalling just over 2 miles.
11.23m overall.
Glad to get that done! Will ensure tomorrow is slow.
Oh, meant to say, I didn't really relish the second set of strides after that.
It did not avg MP that time around
.That was very rough. Ugh.
Legs weren't particularly heavy and my energy levels felt ok, but my breathing was fairly out of control from the off and didn't settle until around 9 miles, so it made for an unpleasant run. It was surprisingly warm and humid at a relatively early hour.
Did the middle 9 miles with a friend so that took the edge off things and we deliberately ran at a slower pace.
Was very tired at the end and on that horrible climb to home, I was desperate to run in the shade, but was forced to stay in the sun as that side was swarming with midgies.
15.21m, 2:19:32, avg 9.10
Split Summary====
1) - 1m - 8:53(8:53/m) - 95cal
2) - 1m - 9:02(9:02/m) - 96cal
3) - 1m - 9:01(9:01/m) - 97cal
4) - 1m - 9:19(9:19/m) - 96cal
5) - 1m - 9:03(9:03/m) - 97cal
6) - 1m - 9:12(9:12/m) - 97cal
7) - 1m - 9:31(9:31/m) - 98cal
8) - 1m - 9:21(9:21/m) - 98cal
9) - 1m - 9:14(9:14/m) - 97cal
10) - 1m - 9:07(9:07/m) - 95cal
11) - 1m - 9:16(9:16/m) - 97cal
12) - 1m - 9:11(9:11/m) - 96cal
13) - 1m - 9:11(9:11/m) - 95cal
14) - 1m - 9:14(9:14/m) - 96cal
15) - 1m - 9:09(9:09/m) - 95cal
16) - 0.21m - 1:49(8:47/m) - 20cal
71.5m week and I'm feeling good for it. Another hard week next week, then easier up to the 10K. Ha. Since when was 50mpw easy?
Next week -
Mon - 3m easy am / 5m easy pm
Tue - 2.5m easy to steady | 7.5m MP | 5 x 100m strides | cd am / 3m easy pm
Wed - OFF
Thu - 10m easy am / 3m easy pm
Fri - 3m easy to steady | 1m MP | strides | 5 x 1m w/ 60s rec (HMP/tempo/HMP/tempo/HMP)
| strides | cd am / 3m easy pm
Sat - 5m easy am
Sun - 15m LSR
Week after -
Mon - 3m recovery am / 3m recovery pm
Tue - 3m easy to steady | 1m MP | strides | 3 x 800m @ 10K pace w/ 2.30 slow jog rec | cd am / 3m easy pm
Wed - OFF
Thu - 3m easy to steady | strides | 4 x 400m @ 5K pace w/ 1.30 slow jog rec | cd am / 3m easy pm
Fri - OFF
Sat - 5m easy w/ strides am / 3m easy pm
Sun - RACE am / 3m easy pm (didn't notice that extra sneaky double when I first looked)
Excellent
. What time did you get?
Straight up and out the door this morning for an early 3 miles before OH left for work
. Monday is a bad day for childcare and didn't fancy doing 8m tonight as I'll be doing the MP session in the morning, which can be quite tough. At least with intervals you get a rest 
.
Moraghan has tweaked this week slightly to make it a bit easier. Off the top of my head, I think it is by reducing Thur's 10 to 7 and dropping the double that day. Probably just as well as I'll be taking Katie out running a couple of times this week.
just checked results - 39:54 so by the skin of my teeth but still sub 40.
Met Lotte and Duck at race which was a nice surprise.
Is that your 10k race on sun?
Sub 40 is sub 40
.
Yes, that's the 10K is on the 4th. With not racing regularly anymore, I find it difficult to know how to approach races these days. In the past, I usually had some other recent result for a rough guideline, but I often am unsure about what I might be capable of.
I did 42.28 on the same course last September, so assuming I'm at the equivalent fitness level, my legs aren't completely mashed, it isn't boiling hot or galeforce winds, I can actually breathe, etc, etc
, I'm going to aim for what I probably should have been able to get last year had I not done a 5K pb a few days before and been in the latter stages of marathon training... 41.30 would be mighty nice 
.
Any pb would make me really happy though. It would be my first since last October!
I was so comfortable in my chair and playing Sudoku... didn't want to go out, but I did
. I haven't been unhappy running and whilst I get satisfaction from my quality sessions, I haven't really had a run for a while where I've thought "yeah".
Tonight was one of those runs
. Carefree and cruising, a bit of a shame I had to stop. So much so, that I thought I was approaching 2 miles, then looked down and saw I was at 2.71m.
5.04m, 44:13, avg 8.45
Split Summary====
1) - 1m - 8:43(8:43/m) - 95cal
2) - 1m - 8:54(8:54/m) - 97cal
3) - 1m - 8:43(8:43/m) - 96cal
4) - 1m - 8:47(8:48/m) - 97cal
5) - 1m - 8:43(8:43/m) - 96cal
6) - 0.04m - 22(8:31/m) - 5cal
MP session this morning and I usually find them quite difficult mentally. I think it is to do with running at the same pace for such a prolonged period, rather than the multi-pace sessions, or intervals, that I enjoy. That is a strange statement really considering that is exactly what I do at a race - run for a prolonged period at the same pace, hopefully! That's probably what it is... the thought of having to run so much harder in a race when MP is already comfortably hard.
Anyway, enough waffling. It turned out to be a very good run.
As always happens, the first couple of miles felt a bit laboured (breathing), even after the warmup, but it lifted. A few miles into the MP section I noticed I was overstriding, so concentrated on shortening my stride. This increased my cadence, which increased my pace, for no more effort - nice. I was a bit surprised to see low 7.40's coming out, but the effort felt right, so didn't make any further adjustment.
Lately, I've felt stronger into a quality session the further I have progressed - I'd love for that to happen on race day, but for some reason I don't think it will
.
12.03m, 1:37:06, avg 8.04 (at the end of June, this session averaged 8.19)
Split Summary====
1) - 1m - 8:49(8:49/m) - 96cal (2.5m easy to steady)
2) - 1m - 8:43(8:43/m) - 97cal
3) - 0.5m - 4:08(8:18/m) - 48cal
4) - 0.5m - 3:58(7:53/m) - 48cal (7.5m MP)
5) - 1m - 7:54(7:54/m) - 97cal
6) - 1m - 7:54(7:54/m) - 99cal
7) - 1m - 7:49(7:49/m) - 99cal
8) - 1m - 7:42(7:42/m) - 97cal
9) - 1m - 7:43(7:43/m) - 98cal
10) - 1m - 7:47(7:47/m) - 98cal
11) - 1m - 7:40(7:40/m) - 96cal
12) - 1m - 7:54(7:54/m) - 95cal (5 x 100m strides + cd)
13) - 1m - 8:44(8:44/m) - 95cal
14) - 0.03m - 16(9:20/m) - 3cal