Moraghan Training - Stevie G

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12/01/2013 at 11:41
Stevie G . wrote (see)
There's a 6th event my old club Marlow put on, but I always marshalled it. Apparently is the fastest one, as although 2km on grass, the other 3km are faster road.

Quick as long as the marshals don't piss off home when people are still on the course

12/01/2013 at 12:54

and it also helps if the marshalls who have to then collect them and run them to the finish actually know the route

12/01/2013 at 13:14

I can testify that Deano loves a sprint finish, seen that sight in action! If that man's on your shoulder with 50 to go your a sitting duck!

Bus, how's the leg? Any idea what the problem is?

This week I only did the one session due to feeling grim. Did 10 on Wed, 8 Thurs and 3 last night (recovery). Long run today. Next week back up to 2 sessions.

Interesting seeing peoples comments about the Brum XC league and its high standard. The guy who won the Cheshire XC on Saturday from my club is running in that league today for his uni. Be interesting to see where he finishes. He's a 8:35 3k man.

Edited: 12/01/2013 at 13:15
12/01/2013 at 14:40

yep how's it lie Bus, do I have a race trip buddy for tomorrow?

Could be a good day, race, Man U v Liverpool, then Arsenal v City

5miler with strides today. Couple of steep muddy wood miles to get going, and then slightly reached into euphoria down a hill later on, thinking "This is brilliant"
Will piddle a 3 out later.

Stevie, next week will see you back on track.
I'd bet my fame on it.

12/01/2013 at 14:47

For a brief moment this week I considered running Tadley tommorrow (plans changed), but as I've already done 3 races in 2013 and I'm soon into a run of 10 races in 10 weeks thought better of it. That and I don't fancy the head to heads!

So this morning I set out to rectify the lack of long runs in my training recently, nothing more than 10-12 since early October when I did a 17. Ended up doing a round 20, my longest ever run (previously 18 in 2009!). Felt, and now feel, pretty good for it actually. As usual I didnt take a drink with me but ended up buying a pepsi at 19.

I've always had a plan for when and how I will eventually do marathons but had recently had some inkling to bring it forward a bit - not anymore! Whilst I felt good for it, I cant be arsed with that every week in the build up.

12/01/2013 at 15:32

you must have been feeling a distinct lack of energy to go for a pepsi! I remember doing about 20 in about 2005, a leisurely one with stops with a mate cycling, and me jogging. The feeling of having no energy was one I'll never forget.

I certainly wouldn't bother with a marathon at your age Crispy, you can probably even beat your real short MD stuff for a while yet.

races in 2013 already! And 10 in 10...mostly track stuff i presume?

Edited: 12/01/2013 at 15:32
12/01/2013 at 16:12
PC2, with the form you're in, I'd be actively seeking out the head-to-heads! Sensible on the need for a break though.

Quite excited about tomorrow now. No need to worry about time, and can race people instead...
12/01/2013 at 16:34

No track races until at least April...
5 XC, 4 road (1 10k, 1 10m and 2 half) and another possible 10m

The expectations and ambition of head to heads has moved on in line with the form. Also, last weekend I did enough to just beat a few from my club on the Saturday to get the county place, but they were long gone on the Sunday. This is fine because Saturday was the one that mattered.

SG - Aiming for some good 1500-5000 times this summer. Putting the new 10k into the race predictors and seeing road times I should be hitting has highlighted that I need to do some serious damage to track pbs too.

12/01/2013 at 17:12

Dachs, I think that's PC's way of saying battles against us aren't head to heads anymore

Depends on your strengths as a runner on those race predictors Crispy....I haven't  beaten the 10k McMillan suggested from last year's 10mile race time,and am a country mile off the current prediction.

I think it tends to over estimate the shorter times doable from longer times.

However, i'm sure it was UG who has a perfectly poised 5k and marathon, so it clearly works for some!


12/01/2013 at 17:21

17.25 miles for me done in 2:11. Actually was my easiest and best long run I can remember. I've been smashed on Lemsips all week so it's nice to go for a run feeling OK again. The monster lie in did me the world of good.

PC - nice long run, I'd say you don't need to do much more than 17 if your going to be hitting the track this year. But always nice to know you have a 20 up your sleeve!

12/01/2013 at 17:42

good long runs guys, never even got to 14miles so need to work on that.

Glad your feeling better SS

Average to poor Brum XC race today, 3 laps. few hills 400ft/5.85miles/6:02avg. pace, it was fairly muddy and really sapped your energy. legs didnt feel to have much power today, the first mile of 5:35 was probably a tad fast! then when I tweaked my Achilles again at about 3.5 miles I started to feel sorry for myself and slowed abit, the Achilles just twinging every 800m or so. not sure how bad it is yet.  


12/01/2013 at 17:49

17 1/4 Stevie!? Is this with an eye on the marathon?!  Fair play on a saturday, a day that for me always feels like it should be an easier day, must go back to being a kid.

Seb, 6.02 average sounds fairly hot offroad?!

I've no idea how your courses compare to our sunday courses, but there's probably only one of ours that's doable at that pace.


BUS, i'm hoping your lack of a verdict on tomorrow is you giving it as long as possible, and the outcome is a yes

12/01/2013 at 18:11

No marathons here SG, behave old chap! Last Sep/Oct when I was doing 18 milers I felt the fittest I'd been so I'd like to get back to that.With the sessions on top this week I should be in good touch.  

12/01/2013 at 18:11
What position were you seb? Sounds a decent performance though, perhaps only feels under to you as you have smashed the last 2

Good long run SS and sounds like you are coming out the other side of your sickness.

SG I would have thought you could get a high pace going on your Xc , aren't they mostly on Tarmac
12/01/2013 at 18:12

Fraid not SG! Went for a run this morning to try it out and it was absolutely fine on the run, with no twinges at all. Did 5M fairly easy, but building the pace a little toward the end. Howvere, as soon as I stopped and started to walk on it, the pain came back. No where near as bad as before , but enough to make me think racing tomorrow would be a bad idea - must admit I'm feeling pleased with myself for being sensible for probably the first time ever  . Sorry I d idn't let you know earlier, but had to dive over to basingstoke Hospital straight after the run and only just back. Stevie - my best guess is its a bit of mild tendonitis in the fibular tendon. The fact that I could run on it and it's no more than a mild discomfort this afternoon compared to proper pain on Wednesday makes me think it'll heal quick though. Might even try another easy run tomorrow - just don't think a race is a good idea!

Possibly Bracknell Forest next week?

Some good long runs there Stevie and PC2. Always good to come back after an illness like that Stevie - makes you feel even more alive I find!

 Seb - let's hope that Achilles doesn't become a problem.

Anyway, good luck all you racers tomorrow!

12/01/2013 at 18:17

69th instead of the usual 51st, probably around 40secs off where I should have been.your right SG pace wasnt disastrous, Still a good tempo run either way.  might have to cycle at some point soon if running is affected!  Course was medium to hard difficulty in my opinion.

good lucky whoever is racing tomorrow!

12/01/2013 at 18:30

Cheeky Dean, Tadley has half mile on tarmac at start and end, but the rest of it is proper XC as are 6 of the other 7.

The other one is a bit like those international "cross country" races you see on the tv, basically flat and grass. Before Seb mentioned some mild hills, I was sure that's what most of your XC courses are made of

Stevie, I suppose in my "risk management" manner, I see over 2hours as more risk than benefit for anything under the marathon.

Bus, yep probably not worth it if it didn't feel perfect before and after! Oh well, with time tight before the 1.30 Man Utd kick off,no slight detour your way,  that's the only plus side!

Just a mild tweak, with your bod telling you a hard race, 15miler and efforts over 4 days was a leeetle mental.

Edited: 12/01/2013 at 18:33
12/01/2013 at 19:11

ps Seb, if it was the Sandwell XC, I know the winner, he very temporarily ran as part of my old club...hes run for Britain at Half marathon, and hit 30.02 at Leeds for 10k.

Needless to say he won our XC series hands down last year!

Edited: 12/01/2013 at 19:12
12/01/2013 at 19:13
Seb, you are right you are slightly down but it's still a good 10 positions better than I achieved last time, so I'm not going to get violins out.

Right call bus. Save it for Wokingham, sounds like you will be right soon enough.

SG , Seb is a fell runner, mild hills to him are like cliff faces to the rest of us
12/01/2013 at 20:00

 Would be interesting to compare and trial some of these different courses. Standard is certainly very high like you say, as it was the first time Ben has won at your league today! Who on earth beats him!?

a 6.02 average would needless to say be well up our fields....but then again there are some muddy hills where you'll be lucky to register 14min miling


Edited: 12/01/2013 at 20:32
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