Moraghan Training - Stevie G

RicF wrote (see)

I have pictures of me in this event but don't seem able to post them.

I get to play the picture fairy, taaa daaaa!

bus, had a look at the Shardeloes results. The guys round you seem to be ones I have something like 6-2 and 7-2 loosing streaks against so the sort of people that I am in the mix with. That Justin Fowler guy is a bit odd, seems to place well when he runs but only one race in po10 this whole year: must be a tri-athlete or something else.

22:07 for me at Aldershot last year, so happy to know 22 is there or thereabouts. Did the first leg and then out team went backwards from there.

Yeah, seems a bit strange - few races, but some good times mixed in. Ross langley is another one with a weird race record. H to H is 7-4 to him, but most of his wins are on stuff like yesterdays race where he seems to beat me by a long way, but with a couple of noteable exceptions where the reverse has happened. Interesting to look at though - apparently he was just 6 places behind me at VLM last year, but I never saw him!

Muck spreader! Most amusing!

some people are just specialist in an area, whereas truth be told most of us hedge out bets between a range of distances.

Annie Baumber from the XC series is a good example, she beat myself and a fair few oher guys near the sharper end at a fair few xc races last year, yet would be 5-6mins slower over a half marathon on the road.

Thanks for sorting that out for me Phil. Nice easy recovery run completed. No adverse post race effects at all.  I noticed that no-one in yesterdays team bothered with a warm down,  which must count as a first. Chris Finill always goes for a warm down run but I guess he was still reeling from the shock of what was described as 'The RicF Audacity'. Warm down! My lad reckoned everyone looked cold enough already without making matters worse. Me in the hat I should add.

So a few days easy then, next race the Cabbage.

Nice easy 10 today again. The 70-80 min run is beginning to feel less of a chore and more the norm now. My appetite is ridiculous though!

Nice one Stevie. Although, if there's one run in the week that's less motivational than the others it's my Wednesday 10miler. Coming after a tough session the day before, can be a drain.

Hopefully Bus joins me this week!

DT2 - are you running Notts HM in a clapham chasers vest ?  if so i will try and say hi at the start or at the worst give you a shout out at the finish.   My brothers are running so will go to watch them (assuming the weather isnt hammering down!)

Bus - another hilly 10K?  Surely not?  Are you ever tempted to move to Norfolk?  Well done, sounds a bit of a punishing one.  Shame to miss out on V40, but I'm sure you'll be back amongst the old men prizes again soon.

Ric - great work at the relays, and very well done on the team win.  We were trying to get a team out, but I couldn't make it.  Looks like we didn't field one in the end.

DT2 - Berlin, this Sunday!

Easy 10 for me last night, and a 5 tonight with miles 2 and 4 at marathon pace.  This week is now carb-loading week.  Trying to select high-carb foods, but doing so has made me realise I always have a high carb diet anyway, so not sure it's going to make any difference.

Move to Norfolk? Nah - I don't really fancy my sister

Looking promising for Wednesday SG, provided this touch of mild man-flu I've got clears up. 

I have the added fun of a staff meeting on a Wednesday too. But Yeah, '2nd longest run Wednesday' after a killer tempo on Tuesday is possibly the worst part of the running week. Which also coincides with the mid-week work blues. Oh, let's just end it all now...

But, alas, new, bright, shiny Nike (*shock*) trail shoes are on route so I have that to give me a bit of a lift!

Stevie see wrote (see)

But Yeah, '2nd longest run Wednesday' after a killer tempo on Tuesday is possibly the worst part of the running week. Which also coincides with the mid-week work blues.

Oddly I find the longer runs better than the short ones. The long runs at least seem to do something: when in full flow I do a 10, 15 and a 20 so the three 5 mile recovery runs just add up to 15 miles for a whole week and that 15 mile 2nd longest run equals them all in one session.

Back to bread and butter runs now: 7.5 miles at 7.5 minutes a mile pace. Get a few of those in a week for a few weeks and the fitness comes back.

Good work Bus, drop me a pm later today Bus, and we'll arrange something, ideally as close to lunchtime as possible...

Phil, get yourself fit son, there's sunday runs with SG, afoot

Stevie, completely agree with what you said. Wednesdays are always my least favourite working day.

Dachs, big build up week for you then. No doubt we'll be watching your live feed on sunday

SG - yes, apparently Berlin does have a tracking option if you or anyone else is bored enough to watch my progress, or lack thereof.  No idea how it works though.  Apparently, my race number is 30554.

good session today, basically 3.5m warm up, 4x 400 at 3k pace, 4m at MP, then 4x400 at 3k pace. 90secs between 400s and after MP section.

Had the chance to do it earlier than the evening  so did it on the road instead of the track, and made them 0.25mile sections rather than 400s. Naturally on the road it's always slightly harder than the track.

came out as

1.19,1.17,1.18,1.19
4miles MP average 6.05 (in fairness 3 of the miles were 6.01 to 6.03, with one mile 6.13 close to the proper target pace!)
1,15,1.19,1.18,1.18

Reps are recorded as well as I could on the run, and trying to keep an eye on turning 0.25! Not quite as easy to measure as track reps are, especially as the 90secs were walking rather than just standing there (ie reps were always slightly different start and finish)

Basically the MP was too fast, I think my body was remembering the MP to HMP sessions of previous weeks.

However, intensity of the 400s was spot on, as in the last 4 I had that "exertion" feeling in the stomach, that stopped the second the rep did.

Just a 4 tonight, always bliss!

Very good session that - hard work by the sound of it. Can you not set your Gramin autolap to vibrate on 0.25M to save having to look at it?

Not sure I could cope with a 4M so soon after that session! Still, should slow you up for our 10M tomorrow with any luck

not sure it vibrates but i could have at least set the 0.25m to autosplit...but never mind. is rare to not be on the track doing 400s.

In fairness, even on the track there would have been difficulties, 400s, fine, but then 4miles on the track? That'd be 16+ laps of the track....or a mad dash out to the loop in 90secs to do the 4miles there, and then dash back to the track in the alloted 90secs...so this way was easier!

I think compared to the 45mins MP-HMP i didn't fear this one.

Friday's session is harder in my mind...that one is 3x2miles with 1st mile HMP, 2nd mile tempo.

Thinking like that makes a 4miler this evening feel pretty comfortable!

I'll be fresher doing the runs this way round today, then finishing at 7pm and then trying to run a  10 with you tomorrow, that's for sure!

Mild sore throat today. Not surprised really but if such things are unavoidable, then I couldn't have planned its timing better. So half mileage at easy pace for now. Revise the program as allowed. 

There's a lot of it about Ric. I've not trained the past couple of days to get rid of the tail end of a lergy to make sure its gone for the weekend's race - very unusual for me to be so sensible!!

me too! first time running today since wednesday with manflu that ended up on my chest.  Its going to hurt racing xc on saturday!