Howdy, Stranger!
Categories
Moraghan Training - Stevie G
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
🙂
Will decide much nearer the time whether it suits me to run it and put up with the logistical hassle big races always bring.
Good bantz Ric and Reg; 2-1 to Reg at the moment isn't it😁
Well done Simon on getting pissed at economical rates and of course congrats on the racing.
Dean, no need for the best of luck so I'll wish you the best of skill. Seems more appropriate.
For some reason the previous exchange with Reg reminded me of an advert that someone posted a few years back, where for a tenner, the means to be taller could be attained.
Not only that, but the heights could be chosen as in either 2, 4 or 8 inches taller.
Seems plenty took up the offer but were somewhat put out to find that the solution took the form of a couple of house bricks.
🙂
That's brilliant news Pete - congratulations!
Dean - that video was great. You've got some leg speed that's for sure!!!!! Good luck with the final!
Must look up that 10k GA Reg - even on current form I can go sub 40 for 10k (just!!!!)
Love the thread snaps. I'm sure we'll all be at another race together soon enough.
All thoughts of a recovery week are long gone then, after monstering around Battersea Park this eve. Session was 3 x 3 miles marathon pace. Really pleasingly to see MP HR spit out sub 6 min miles (just about).
5:58, 5:56 and 5:57 for the 3 mile sections. Had a couple of people to run with which really helped. 16 miles total for the evening @ 6:37. Confidence is slowly building.
Pete i can see you buying a gb vest and proudly writing "big pete from the sg - moraghan thread" on the back 😎
Off for what is the shortest track sesh i do in a bit. 300s and not many reps
Hi All
Thought I'd just pop this on here - if you want to watch the race, it's from 3.09.30 onwards - as a bonus you get some low quality Czech high jump action too. No line up shots either like the glam boys in the 800!
https://www.youtube.com/watch?v=m9XNMNR20GU
Dean's 1500 heat will be on this afternoon
PORG - Person of ridiculous gimpitude.
Bit harsh though i'd say.
Based on Joe's 1.12 half prediction, surely sub 2.30 should be minimum knockings though?
I jest. Put a sub 2.40 in and that's super tidy.
In keeping with the recent short and sweet Fridays, I did the 6x300 - the shortest track session I do.
Embarrassingly, for the first time I noticed there was actually a 100m sprint line sign, so I had been doing the 300s from the right place
Anyway, old style 3mile warm up, rather than the usual 2miles these days, and came out
53-52-52-52-53-53
(second one threw a 51 at me during, but on looking now it's a 51.99, so despite usually not doing round ups (as strava doesn't), i will for that one!
Tough. Legs are clinging on like treacle near the end, despite not necessarily feeling like going full out.
Will have to properly start the 5k plan sequence in a few weeks, rather than just plucking sessions at random from it, just have to decide whether to do 1 a week with a tempo, or 2 a week.
When do you run at 5:15 or 5:30 mile pace?
It's either slower than wished for race pace, or so much faster than race pace it's irrelevant.
What I'm saying is chugging out tempos on a flat track at 5:50's won't mean you can race at 5:30 pace, and smashing 200's in 33 seconds (4:25 mile pace) or 300's in 52 seconds (4:38 mile pace)
that won't work either.
You need to work out the pace you can race a distance at, and then spend time running at 'that' pace.
How you do that is half the game.
🙂
I always found 400s were hard to keep down to 5k pace, so anything shorter was really struggling.
Aley told me last year to look at pushing faster reps out. But in fairness that's the longer 5k reps. Perhaps 800-1000m.
I dare say when i properly get going with the sequence the numbers will be more realistic albeit obvs still a bit faster.
Maybe mile reps at 5k pace will be more the ticket.
For the last couple of weeks though just storming some speed felt good. I dare say a lot of runners do short reps way faster than they'd dream of racing.
I have a ratio of speed of 200's (one per minute) which has worked perfectly to gauge what time I could run a 10k.
That is, if I could average say 30 x 38 seconds for a set of 200m, where the fatigue gradually creeps up over the course of the session. I could safely divide the 38 seconds by 0.92 and come up with the speed I could do the race in.
38/0.92 = 41.30 seconds per 200m. That's 34:25 for a 10k.
It works.
I'm planning a session tomorrow. 41 seconds average would be handy. However, I'm prepared to be surprised...badly!
🙂
Surely that gets harder as you get slower since the recovery is both actually & proportionally shorter. For what range does the 0.92 factor work?
Reg - it's a nice shorter one. Sometimes when I head for a session knowing it's an hour job it's a real case of arrrsee. (although I obvs wouldn't go to a club session paying £4.90 to do this one!)
Not sure how hard you do strides, but I certainly wouldn't be able to do 20 at the pace I did today!
In fairness today's session is session 8 on the 5k plan. The second one in the "800 pace" section. 10x200, 6x300, and 5x400 the 3 sessions at that pace.
I'm definitely not sure 5x400 at 800 pace is actually doable even off the highest rest of 3mins!
The "meatier" sessions, are mostly in the 5k and 3k sections, where you're typically putting in about 4miles worth for the former, and 3miles for the latter.
Otherwise, could I just say that my 33 for 200s is whatever percentage of what I did twice for 5k last summer and thus is my rule of thumb? Or is there some wider science?
It's funny, because Moz was big on training to race pace, and people on here at the time would do way quicker reps than their achieved performances, which I didn't really do.
However, most runners seem to do their short reps hard - way too hard in Dashers club sessions, and smashing yourself apart, I don't see what any benefit of doing the shorter reps intentionally slower would give. You have longer reps to learn and sit at the right pace - there's no taking liberties with those.
(without unlocking the old 200s debate again!)
Need to work out what's what soon, as that relay was at one stage, miles on the horizon, and now it's done and dealt with.
https://www.thepowerof10.info/athletes/profile.aspx?athleteid=6495
Always good to get a race plan SG to get the mid focused. I'm starting to get a nice early summer planned with some track 5 and 10ks before j put the big marathon training in again for Berlin
That doesn't mean you have to. But if you can't do that, it means the session was too intense.
The session is really 'speed endurance'. The 'speed' is faster than steady state, the 'Endurance' is how many can you do before feeling like you have to force the pace.
When I do the session, I just leave the watch running. I have a glance at the watch as I cross the 200ish line. That gives me enough info. I then get ready to take off again when the 'minute' crops up. It's an easy way to keep count.
I'm not too fussed about micro details on timings. Near enough is good enough. It's the principle that matters.
Obviously this 'one a minute' can't work for slow runners, since it gets to the stage where there isn't any recovery at all. I might have got there myself, we'll see. 20 seconds ish between efforts is ok.
SG, that 0.92 ratio is a resultant factor from the session. I ran the session, had a good idea of what the average was, did a race soon after and cross matched the figures. After enough results, I could see a pattern.
My best session was averaging just under 37 seconds - 33:21 & 33:40, 10k's on consecutive weekends.
But it isn't is a tool to engineer a result. Just gives an idea of form.
Also it isn't necessary to go to the limits of effort for a speed session for it to work.
🙂
Crowded track with Football training, British Military Training, Boxing Training and a plethora of breeders with an assortment of shit machines blocking the inside lane.
Strangely it seemed I was the only one actually using the track for running on.
Results. Went in a bit deep to start with. Very quickly adjusted to doing one rep each 1:15 and noted the time it took me from start of warm up to feeling ok, was 30 minutes.
Ended up with 25 reps in 30 minutes. Times all over the shop, paces down to 5:10 miling, but on reflection reckon I'm good for mid 38 minutes 10k.
Also about 3kg over ideal race weight, so something to work with. Six weeks until Staines.
🙂
I think we have a WORLD CHAMPION in our midst.
🙂
Another shit parkrun for me today. Just felt horrible most of the way round, and kept feeling like my heart rate was going through the roof (not according to the Garmin though). A few seconds quicker than last week (not on the incorrect official results though) but came at the cost of some very violent retching just past the finish line, having gone into the red to keep a small bunch from overtaking on the last corner. Sometimes, and despite the fact they are all lovely volunteers, the last thing you need is someone bellowing "keep moving" when you are double-up and trying desperately not to vomit over them! First V50 and 1st male on age grading is the best I can take from it this week!
Usual number of reps was 30.
Times would be 40 seconds at worse, usually in the 37/38 seconds mix. I used to do 35 minute 10k's as a matter of course once.
Clearly I can't do this now. Which is cause for adjustment. Next time out I'll ditch the 200m and simply run for 40 seconds at a suitable effort.
If I get things right next time, I'll spend the first ten reps wondering if I'm really going fast enough. And, if I have, the fatigue will accumulate ever so slowly instead of hitting me like a ton of bricks halfway through.
Today what happened is I ran 5km averaging around 5:45 minute mile pace. I can't run a 5km race at that pace, but I covered the distance at it.
That's speed work. Running one and two mile reps at the pace I can race a 10k or even a 5k race at, isn't.
Btw, Well done on turning out for the parkrun Bus. I nearly got around to giving the idea of doing one some consideration.
🙂
Looking forward to reading Dean's report.
Joe, that's a really solid session - really is mind-boggling the progress you've made from that parkrun at the beginning of the year.
Ric, I've only ever done 200s a couple of times - definitely agree regarding wondering if you've gone hard enough during the first lot... then bam. I've always taken a progressive approach towards reps, so maybe I dig myself a bit of a hole trying to push a bit more as I go on.
Not a lot here from me, finished last week on 44mi, which was pretty good.
On Tuesday I started my journey out to Taupo in NZ, finally arriving on Thursday evening, which'll be my home until May. Unlike last year, hopefully I'll catch the best of the late-autumn weather rather than the onset of winter. But with temperatures around 20-22°C I've found my first couple of runs tough. Gonna go for an easy mileage week, and hope I've started to adjust for parkrun next Saturday.
I presume you mean as a second session on top of the one you describe?
Id certainly prefer 30x200 at the reduced pace then mile reps at 5k or 2mile reps at 10k though i have to say.