Moraghan Training - Stevie G

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01/02/2013 at 19:13

That sounds familiar SG  And don't forget - the man IS a champion

6 miles on the road today. Pace came out OK at 7;08 without seeming to push, but I've got all sorts of random pains in my legs - probably all the recent road stuff including Sunday's 15M at pace then the 9M tempo intervals within a few days after a prolonged period of running off-road on soft stuff. Still, 12M progression on the road tomorrow should help!!  Might need to re-think that one....

 

01/02/2013 at 19:16

got to keep the runner confidentality clause

Haven't run for what feels like ages! Low mileage job this week. I have to keep remembering it's alright as it's race time!

12mile progression run? Not the classic, end with MP and HMP job is it?

Edited: 01/02/2013 at 19:17
01/02/2013 at 20:27
Go on, tell me who. PM me if necessary...
01/02/2013 at 21:34

Back from the 3 days away with the terrors.

7 miles on Wed AM was a trail. Thurs off and a 8.5 tonight. My legs feel OK but calves were tight and had to stop to stretch them, not great news after a day off! Had a cold water bath after, which was horrific, to help with the recovery.

Into Feb, Jan was 292 miles! What a cracker!

RE winning races, I won one, but I needed 12 fellas to go the wrong way for this to happen!

Bus... a marathon?! I'm excited already!! Are definitely in?

01/02/2013 at 22:32

Still working up to clicking the entry button Stevie! Will try to man up and do it tomorrow! Strangely enough, my calves are feeling tight too (even stranger as I didn't do nearly 300 miles in Jan!!). Sometimes a day off, whilst a good thing overall, can make things tighten up though.

SG - could be, but need to work out how to avoid Amersham Hill to get home for that to work out... Might end up being progression, than slow, then a bit more progression!

Dachs - if you hang around long enough for me to finish at Wokingham I might let you know who 

02/02/2013 at 07:25

Breaking personal training records can be quite compelling. I myself didn't let the small matter of a HM race get in the way of the opportunity to clock my first ever 100 mile week. (100 miles came at mile 6 of the race).

However from some writings of the late Peter Coe, I tend towards the least specific work requirement way of doing things. Though that depends if the goal is good races.

For me at the moment, its races. Sometimes I like just clocking up miles but that doesn't mean I'll race any good.

Also, you have to ask the question sometimes. Will this session be a plus or a minus?

I've set off to do a long runs and within 15 minutes can sense it's not going to be good. So I packed it in.  This has invariably turned out to be a good decision.

02/02/2013 at 09:35

100mile week. I can't actuallu comprehend that. I think I did 80+ once. But 2-3 big weeks soon led to a minor breakdown.

100 is monumental, and you have to be pretty biomechanically sound.

Bus, true on the rest leading to seizing up sometimes. I remember with the hip,after a day off it actually felt tighter. That's when I realised that with a joint you need to keep it warm and worked out, and then strengthened afterwards. Rest won't do it alone.

Stevie, welcome home son.

Classic day today, 2 runs, a 5 with strides, and a 3, and then potentially watching 3 footy games. The kind of day I wonder if I'll ever look back in potentially more responsbilitied up days, and reminisce about

02/02/2013 at 09:48
I look back on the training I did when I did the canal run and how I even got to the point of starting is beyond me. Bearing in mind I only did one 20 mile run while training for Edinburgh marathon, a few weeks later my training consisted of mon, tues, wed off then started with 10s on thurs, fri, sat, sun.

The following Thursday - Sunday was 12s on each day. That incline carried right the way up to 20, 20, 20, 20. We finished our training with a 20-20-26-26!

That still 'only' accumulates to 92 miles. Heading out on consecutive days after work running 20 milers was bloody tough.

If I knew what I knew now, there is no way I would've even attempted it and the fact I prob knew sod all sort of helped me.

Just entered the 3 peaks fell race which falls the day before my birthday. Looks like I'll be sleeping through that. My Sunday long runs look set to be on the fells. Shouldn't interfere with my efforts towards the Trafford 10k which is well over a month beforehand. I seem to be getting fond of these great fell races. :-/
02/02/2013 at 09:57
I was about to write that if you enter Bus then I will also! I'm struggling to decide though because the cabbage patch 10 is on the same day! The aim would be to provide serious motivation for some decent training and substantial mileage from June right through to October . There will be plently of daylight to train in so an advantage over a VLM buildup. Then I'd just like to tick off a sub 3 ( at least) and move into XC season with more endurance than I've had before.

Stevie See I can imagine the cold water bath was fairly intense! I've only just started using cold water in a bucket then dunking the injured leg in for 10 mins after a run and that is enough for me!

Not seen my training partner for a few weeks, turns out the crazy fool was doing some sort of 'run the date' which is apparently 10k every day up to the 10th of the month, then you run the date so by the end of the month it was 29,30,31km. Resulted in 370miles for January, most people would get injured doing that sort of thing but his endurance background seems to have held him together.

How are you getting in all these fell races matt! They won't let me in due to inexperience at the longer distances. They all say, 'you must have completed three AL (long/lots climbing) events in the past two years' which I haven't but where do you start!
Edited: 02/02/2013 at 10:02
02/02/2013 at 10:23
RicF wrote (see)

A last mile involving some tactical surges (every time I went out of sight, I put the boot in for a few yards) let me get away with it.

Ric, that is tactics you don't mention in public in case the youngsters cotton on.

Rye parkrun today, usual fare, very wet underfoot. 4 runs and a spin session for 27 miles this week, tick, tock, tick, tock, The subway outside the Wycombe Abbey is flooded 3 foot deep but the lights are still on, under water!

SG, your Dad didn't teach English did he?

02/02/2013 at 10:55

Phil, sure did!

Where exactly does the park run route go again? Starts behind the swimming pool...and then where

Did a 5 ending on the Rye, around 10.30, a few park run types fizzling away.

Normally the run  with strides before a race feels sluggish. Today felt good.

 

Bus, you're going to miss CP, and the GSR then! That's a shame! One of them might become my yearly staple.

02/02/2013 at 11:12
Stevie G . wrote (see)

Phil, sure did!

Where exactly does the park run route go again? Starts behind the swimming pool...and then where

So I was speaking to someone yesterday and he said his English teacher was Mr G and as an option instead of sports they could go for a walk with Mr G and that involved a gentle stroll and a pint at the local.

parkrun (always lower-case, always one word) follows the route below.

http://connect.garmin.com/course/2054932
Starts at the back of the Lido, west by the end of the playing fields, right across the playing fields, right again with the playground on your left and then left and left again along the bank so a full lap of the playground. Then back onto the path (1k) and round by the nursery, cut the corner and onto the main path round the back of The Dyke (2k) and to the end, cut down in to the field at the end of Bassetbury and a lap of there, up the steps back to the path and retrace your steps (3k) past The Dyke (4) and back along the bank and a loop of the far field before the finish.

Works out as 1k grass, 1k path, 1k grass, 1k path, 1k grass. if it is dry underfoot then the only drawback is the slope down and steps up to the midway loop which is worth maybe 20 seconds but the last few weeks it has been cross country.

02/02/2013 at 11:19

Big mileage weeks leading to a minor breakdown. Now lets see...

The sequence went 65, 82, 106, 100, 83, 28, 5, 3, 6, hmm!

Biomechanically sound. Not!  

 

02/02/2013 at 11:24

woah! i thought the thread was attacking marathons in 2014....not for abingdon.  count me out until 2014 (at least)

my first run since ticking over into the V40 category, after a few days away in Cartmel, a 17 course dinner and tucking more fizz away than i have done for many a year i wasnt sure what to expect on my tempo today.  i think sub-conciously i was sending a message to myself as i noticed 2/3rds into the first fast mile i was in very low 5mm territory.  slowed it down and did miles alternating between tempo/steady pace over 8 miles.

Stevie G . wrote (see)

 

400metres in, round the field the race started on, I heard his chump of a dad shout "got it in the bag son", even though we were level and he'd have no idea who I was.

 

reminds me of one of the Sale sizzlers 5k last summer. about 250m to go and entering the track finish, this chap who was about 5m ahead of me and his coach shouted you have this man beat, no one can live with your finish. Its over!   So i pull along side him with 200m to go and he kicks, i match it and hold level until we come off the bend then i show him a proper kick and drop him hard. took the best part of 20m off him sharpish before easing up to a trot looking over my shoulder with a "where did you go look on my face?" as i cross the line.   good news was as it was on the track his coach got a great view of it unfolding

SS - reminder that christleton opened entries yesterday, im in!
 

Edited: 02/02/2013 at 11:29
02/02/2013 at 11:31
Seb, regarding the 3 peaks I don't meet the criteria but it has a box where you can enter a bit of a biography on yourself if you haven't met the entry requirements and they'll decide if the see your eligible. I've ran one AL and a few shorter club ones so I've put that down. Also Edinburgh marathon.

I've entered another AM fell race in the lead up to it and put that down.
02/02/2013 at 11:57
Philip_M_Jones wrote (see)
Stevie G . wrote (see)

Phil, sure did!

Where exactly does the park run route go again? Starts behind the swimming pool...and then where

So I was speaking to someone yesterday and he said his English teacher was Mr G and as an option instead of sports they could go for a walk with Mr G and that involved a gentle stroll and a pint at the local.

 

Your mate made the last 4 words up, but the rest is true.

Philip_M_Jones wrote (see)
 

parkrun (always lower-case, always one word) follows the route below.

You park run aficionados are so precious about the branding!

Route sounds like an odd one, and no wonder the times are slow. The about turn round the kids playground sounds particularly badly planned. It all makes the summer 5k seem a super route in comparison

Dean, hopefully someone's coach acts a clown at the next races, is always good for a late boost!

I almost invited the other way round once. Early on in my racing days, perhaps 2003, I did the now defunct Hillingdon 5miler. For some reason as I overtook a guy with about 400metres to go i said something like "keep going mate", meaning to be encouraging, but he took exception to it, meaning a right old ugly sprint in.

beat him though, but as the finish was on an incline it was a bit pained

Ric, people should heed your experience there I think. Those numbers don't lie!

Edited: 02/02/2013 at 12:01
02/02/2013 at 12:42

There's parkrun starting in the forest near me that I love. March the 3rd is the inaugurall race... ahem... 'timed run.' One week before the Trafford 10K, might do that or the one after.

4 weeks till Trafford, First big session today... Looking at getting 10 sessions in.

Dean... Christleton... I'm on it now! And mate your kick is a sight to see. Famous last words by that fella, ha ha, if only knew what they were dealing with! Happy birthday day pal, V40 domination pots await.

02/02/2013 at 13:04

SG, my experience of having my experience 'heeded' is minimal. People tend to do what they want to do rather than what they ought to do.

Or they interpret what I come out with as 'its your way or the wrong way'.

What is more, I discovered that some people are cynical (cynic:def; someone who doesn't believe in the inherent good in others) so they viewed my advice as some tactic to mess up their training.

So I let em get on with it. 

Makes me laugh when I hear a football commentator describe 'a cynical tackle', hmm, a tackle that doesn't bel...........

02/02/2013 at 14:01

All very educational on here today 

Dean - that must have been a sweet victory!

Seb - as Matt says, just put down the experince you have, and they'll take a view. With my first Borrowdale it was off the back of an AM (Fairfield).

Bit of a bugger that Abingdon is the same day as CP and will wipe out any chance of GSR. Will HAVE to make certain of Maidenhead then 

Right, need to go and do some race entering, which so far is looking like:

Maidenhead Easter 10, 29th March

Coledale Horseshoe, 6th April

Pednor 5, 6th May

Marlow 5, 12th May

Staines 10k, 19th May

 

 

02/02/2013 at 14:21

Just looked at the Abingdon entry - £36 

A lot of money, and in return? Just under 3 hours of pain, after months of commitment, hard work and those wiped out Sundays, as well as a load of grief from the Mrs 

Why then do I still want to do it??? Not long to decide before it sells out....

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