Moraghan Training - Stevie G

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09/01/2013 at 17:44

 If I do try that it'll have to be on one leg! Can't even put any weight on it now - not good at all . Still, my own silly fault I guess, but my legs did feel absolutely fine for the first 3 reps. My original plan was a swim....

That makes a bit more sense re the diary Ric - still an impressive week mind!

09/01/2013 at 18:50

reminds me of the spring when i had to tweak my schedule a bit as a Man Utd game on the sunday meant I couldn't do the long run that day.

Ended up with quality on the friday and the long run on the saturday. Bit of a mistake, as that basically triggered the month long reduced mileage spell.

09/01/2013 at 19:33
Oh, that's cheered me up then!
09/01/2013 at 19:40

in fairness that was also after some monster mileage....and clearly a developing problem.

Yours is more a little tweak, that will ease soon

09/01/2013 at 19:48

What's happened to the leg Bus? Hopefully just a twinge/tweak that will sort it's self out in a day or so.

Johnas - Nice session of 600's, nasty business 600m is! Hard to pace, obviously not for Mr Consistent though... 2:03's most the way! Good lad!  

I've given in now and decided heavy doses of Lemsip will fix me. Usually I endure and let the body sort it's self but that ain't happening!

 Just did 10.3 miles at 7:42 pace, kept it VERY easy all the way and my average HR was 147 BPM which is very low, so a good sign. Still my chest feels tight. Sacking off the double tomorrow! I NEED sleep

09/01/2013 at 19:56

blimey, a 10miler when feeling quite ill! That's dedication son! Might be delaying the recovery time training through it? Hopefully your next proper rest day is up soon, and that'll help out.

09/01/2013 at 20:28

Sleep, fresh fruit and veg, echinacea and a couple of days off training (no, really!)  - orders of Dr Bus Stevie . Not sure what the problem with the leg is - I think its a tendon problem caused by over-working an old low-level injury that I thought had gone- classic! It might heal double quick, but never a good sign when it comes on quick and can't take your weight without pain! hey ho, not gonna stress about it just yet....hoping your right SG! To rub salt into the wounds, my new running shoes arrived today after a long wait!

Where do you do 600s Johnas? Track or GPS measure? 


09/01/2013 at 20:55

hopefully you're still on for Tadley, and a good one there. These things can sometimes go as quick as they come.

I feel like a bit of a dream killer, as there's a chap on training who has just run a 1hr 10 10miler, who says he's aiming for sub 1hr 08 half marathon by October.

Where do these kids get these big aims from?!  I was always taught to be humble, and you can see that to this day, in never overstating aims and capabilities. To me it's simple, talk big and fail and you look a little silly

Had another look at the Wokingham "predictions", and this chap below put down 1:17

But then so did this chap below!

Edited: 09/01/2013 at 21:04
09/01/2013 at 21:59

I know which one my money would be on for a fast time, but I think both might have made a mistake with the second digit!

Mind you, that first guy has an interesting CV including a 175km  outing under his belt  (175km FFS ). Kinda indicates a bit of focus and determination that you wouldn't necessarily bet against!  Mind you, he was only 8k in front of a V75  But I suppose Geoff Oliver is VERY, VERY, VERY far from your average V75!!!

09/01/2013 at 22:03

I'd heard the of the first chap in the XC series, and presumed he must be strong on the road, but nothing in a couple of years would suggest 1:17 is at all possible. Maybe he's like the girl from my club that Phil wanted to use as a pacer 2 years ago.

She DID accidentally put the wrong time down!

Old Maley, is either recovering from a niggle, using it was a steady run, or simply got it wrong!

09/01/2013 at 22:13

SG, These over confident predictions are just a symptom of a modern idea that if you admit that there's something you can't do then you'll lose out to someone who says they can.

The fact is, in many areas, talk is everything. So there maybe some base to this bullshit.

Thankfully, in this; our chosen sport, we establish results that are set in stone, with a type of 'No hiding place, truth is everything' activity.

Some talk.

We do.

And can prove it!

Maybe I missed something but I would imagine Steve Male would be in the mix for 72 mins. In the Chiltern league he's right in the mix with the 32 minute 10k runners in my club.

Edited: 09/01/2013 at 22:22
09/01/2013 at 23:30
Track tonight for the first time since November. 5 x 6 mins with 2 mins recovery. Done at 5:28-5:30 pace, which is ok. Won't get me to Rio though...
10/01/2013 at 06:39
I don't know-Reading to Rio is 5755 miles so at that pace you could be there in under 23 days!
10/01/2013 at 08:05

Dachs, did you shift the quality sessions forward a day a piece, in light of Sunday's XC?  Thought you were in my camp of 2 quality sessions a week, unless you're treating Sunday as for giggles?

Ric, the atitude I dislike the most is the one that suggests that ANY bloke of a certain age can hit certain times. "With the right training"

But that's just it, the "right training" is just 2 words, but a massive amount of years and effort!

Edited: 10/01/2013 at 08:06
10/01/2013 at 08:21

SG, and inherent talent.

I once read about a guy who made great claims about how he went from being an ordinary runner to international level by giving more thought to his training.

But wait!

He didn't spend years doing 35 minutes for 10k and then improve. No! it turns out that the first race he ever did after a bit of running about was 31 minutes.

FFS, how representative is that!

I've mentioned this before, Steve Brace once said 'anyone could be a world class runner'. Note he said 'anyone' not 'everyone'.

By 'anyone' he meant there could be world class runners all over the place but most will never discover the fact because they don't run.

I tend to view potential like a set of goal posts. I'll try to explain if I can.

Take a runner who's not overweight but hasn't really trained and get them to do minimal training. Get them to do a race of say, 10k. Get the time.

From that result I'd say they could improve about 15%.

The goal posts are 15% apart.

From that idea, if a guy was destined to be a world class 10k runner then they could do 32 minutes off no training.

Edited: 10/01/2013 at 08:30
10/01/2013 at 09:48

SG - No, my normal routine is tempo on Monday, track (with the club) on Wednesday, so it's pretty much standard.  I will take the XC seriously, but then will probably consider that as a replacement for my Monday tempo next week (given it's only the day before).  I'm not averse to doing more than 2 fast quality a week for a short period - for 3 weeks before Christmas I did 1 x tempo, 1 x reps and 1 x parkrun each week (as well as the long run), and it was doing that that seems to have brought my pace back.  But I wouldn't want to do it for much longer than a few weeks for sharpening.

Bus - true.  My only obstacle now is learning to run those 5755 miles on water.  Do New Balance do any shoes for that?

Ultimately, the guys who will be running at Rio are almost certainly already internationals, or top quality age-group runners.  If you've already done a little bit of running, haven't shown any unusual amount of quality, and don't have any mitigating factors that can be changed (e.g. a massive amount of weight to shift), it ain't gonna happen.  That doesn't mean you can't still be a really good runner, but there are only a maximum of 3 Olympic spots. 

10/01/2013 at 10:34

Not NB, but Hi tec do:

Still hobbling today. Pian has eased, but discomfort and when I walk round a corner there is still a sharp pain. Not looking promising for Tadley, without taking any risks for Wokingham.

10/01/2013 at 10:55

It can be nice to watch the Olympics, but when you start comparing yourself to those types of runners, it must be what you lot find when you compare yourselves to someone handsome

Dachs, I'm certainly not going to argue with anything you or Dean do, as your progression has been very impressive. Unless we were able to clone you, it's impossible compare how your progression would be in a different way of training.

Probably makes sense that you sub that race for the Monday.  Does this mean you normally do your long run the day before then?

Bus, not good, but you still have a couple of days. But any discomfort walking is definitely a no brainer to not risk! My example the other day wasn't clever, but I'll give you a better example. I remember one day suddenly developing a fair old limp on the ankle, but by 2 days later was 100%.

10/01/2013 at 11:11

Sorry to hear of your injury Bus. Ice all the way although I read recently that those Ibuleve type gels aid recovery quicker. Not sure how true that is but worth a go maybe? And in answer to your question, I do 600s on the track (an old school cinder one with potholes and everything!)

dachs - nice pace on the threshold run fella. Looks like the pace is back and the endurance. It's great completing a session like that - a real confidence boost. I've got similar session tonight of 6 x 5mins off 1 min recovery.

SG - making comparisons with elites is just depressing

10/01/2013 at 12:58

SG - I'll probably do a medium long one, maybe 11, on Monday evening, depending how I feel.  I can't be bothered getting up early on Saturday.

Johnas - enjoy!  What kind of pace aim would you look at doing for that?  Theoretically last night was supposed to be 10 mile pace, but I inevitably pushed it a bit harder.

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