Moraghan Training - Stevie G

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02/02/2013 at 15:14

Abingdon marathon entry versus a few bottles of favourite red wine.

I'll get my glass.

02/02/2013 at 15:27

£36! Sounds a lot, but when we don't give a thought to £15-20 for a half makes sense really.

Some pros and cons for you Bus


You marathon folk tell me the marathon is the ultimate satisaction
Better time of year to train for a marathon than a spring one (not freezing and dark!)
I'm certain your marathon time has some chaff to take off


Suddenly the Autumn is about 1 race
Victory 5, CP, GSR, Gosport, Marlow half all presumably off the agenda straight away

interesting one for you.

Edited: 02/02/2013 at 15:36
02/02/2013 at 15:53

Ran a course Pb at  Marlow 2 weeks after Abingdon last time

Ric, suggests your taste in red wine may be more refined than mine-i'd want a whole case for that!

02/02/2013 at 16:27

Do it Bus, I bet you'll boss it this year.

Just did 6 x 1km (90 seconds rec) on the track, was very windy and had to cut the session from 8 to 6 reps as the track closed early today. Reps were:

3:28, 3:30, 3:30, 3:33, 3:31, 3:33. Average 3:31. On paper pleasing but my form was a bit all over the place and at the end it was shocking, not helped by a gusting wind. My 10k pace is 3:36, my 5K pace is 3:28... so it was neither!

02/02/2013 at 16:52

Bus, used to decline red wine since the only experience I'd had of it was the sort of stuff you would use to treat fences with. Quality now. I'll take a sip from a bottle. If it doesn't stack up, straight down the drain with it.

My cheapskate sister has given me 'turps' so often, I just phone my source on these matters and give them the details. Answers are from 'you can take a chance' and 'bin it as received'. 

5 miler today as a fartlek session. Well, not really as controlled as that. More a case of holding a pace until I realised I couldn't and then stopping on account of over cooking things. Recover, start again, blow up a bit, stop and have a breather.

Despite being all dressed up, the moving pace averaged about 6 minute miling. However, I've no doubt that sub six minute mile race pace is going to involve levels of discomfort. The question I'm asking myself is how long can I put up with it before dropping back into the comfort zone?

At least I have no aches and pains in the legs. Just lungs today,

Edited: 02/02/2013 at 16:53
02/02/2013 at 17:23

Stevie 3.30km pace is etched on my brain as 35min flat pace, so that looks a cracking session from you.


02/02/2013 at 17:29

Cheers mate, I actually hit 3:28 for the first rep and thought "SG is looking at hitting 10 of the on the bounce!" Madness.

02/02/2013 at 18:05

when you word it like that it'll be hard work  

Rumour has it the man whose name adorns this thread could be there tomorrow. That would help!

02/02/2013 at 18:19

Which race is it you're doing tomorrow? Is it the Chichester 10K? Lets hope for no wind tomorrow then.

02/02/2013 at 18:25

Especially if you forget your watch again!

Another very good session there Stevie. as was that 5 miler Ric, albeit two very different pieces of work.

13M for me today. Not the progression I'd originally planned, thanks to tired legs with a few aches and pains, but not too bad despite that. Averaged 7:15 pace, but that includes 2 warm up miles of 7:30, 1 warm down of 8:15 and 2 miles straddling the 1.6M climb of Beacon Hill that averaged 8:20 each, so all the other ones were sub 7 and felt comfortable.

If I don't post again tonight, then good luck tomorrow SG. I've lost track - who else is racing tomorrow?

02/02/2013 at 18:35

Yep Stevie, should be the highest quality 10k I've done.  2,000 strong field, sub 30 front of packers etc.

There's apparently 3 inclines and a bit through an airfield  but last 2km downhill, so we'll see how that all pans out!

Hit 35.41 at Southend with a windy last 3km in Sep , 35.09 as the 10k split within the Great South Run in Oct , and 35.24 on a pretty windy 10k last time in out in Dec with Bus.

Current pb (as you can't count splits) is 35.20.

Anyone fancy guessing on the time tomorrow? Nearest guess wins. Erm...wins the esteem of being right

Bus, where's the MP and HMP miles  Just kidding, this close to Wokingham it's one las re-assurance in getting a nice long run in. Any day next week that you're working at home? Could potentially meet for a run again.

02/02/2013 at 18:59
SG, good luck for Chichester. My guess is 34:39. You'll smash 35 as long as the wind is kind.

Bus, I didn't think 36 quid was too much for a marathon. But then I did pay 100 euros for Berlin.

13 easy for me ofay. Took in the first/last 1.5 miles of the Wokingham route, just to remind myself of all the turns etc. Felt comfortable, and the legs felt loose and springy, which is a good sign.
02/02/2013 at 19:11

If you can resist the fast start SG, I'd say sub 35 minutes. 

The fast start area to avoid is the full chat from a standing start. A gradual acceleration over the first 400m to 600m to top speed is a far more controlled tactic than just the Wildebeast stampede.

Just imagine holding back 10m over the first 100m. That's a 10% reduction in speed/effort. 

I've a video of me doing a sub 34 minute 10k which shows me letting the leaders just race away at the start. At 11 minutes they had 30 seconds lead, at 22 minutes the lead was 10 seconds. I won by 20 seconds.

Edited: 02/02/2013 at 19:22
02/02/2013 at 19:27

I'm going for 34:50 on a windy course.

02/02/2013 at 19:59

No speculation from me on any of my races.

I do the training and on the day give as good as I can be at that moment in time.

I just go as fast as I can without blowing up and hang it out the whole way.

Can't see a lot of point looking at the watch if all I'm thinking is, "I've got it!" "I've buggered it!", "I've got it!", "No its gone again!". Waste of energy.

Thinking uses a lot of oxygen.

Cortina5    pirate
02/02/2013 at 20:18

Ric, I like hearing your knowledge and about the experiences you have had.

PMJ - what kind of effort was your parkrun?

Seb - remind me, is your training partner still Hywel?

I've been hiding out with a mini-taper for today's du, but still reading the thread.

I finally broke 20 minutes for 5km at a very windy Dorney today, on the first run of the duathlon. Run leg was slightly longer at 5.12km run and I ran it with an avg pace of 3:57. Strangely it didnt feel as hard as slower efforts at parkrun and XC, and HR on the run was in the 180s so not too high for me.
Certainly at parkrun I have felt fit to puke at the end, whereas here I managed to bang out a 34 minute 20km bike, then another 5km run in 21:27.

The strong wind grew steadily, picking up throughout the morning but plenty of people to chase.

No idea on position yet as the timing printer broke but the same performance last year would have yielded 10th place. Waiting for on-line results, however it bodes well for the qualifier in 2 weeks. I'd like to think this is indicative of a sub-40 10km, and will gladly accept advice & opinions on it.

Good luck tomorrow SG, and others racing. Count me out of the marathon this year.

Edited: 02/02/2013 at 20:22
02/02/2013 at 20:32

Cat, nice work on the first sub 20 5KM, looks like the parkrun outings have paid off.

My experience with a first sub-40 10K is I ran 18:58 on a quick 5K course, then ran 39:34 a week later. You need 30-40 seconds spare in your 5K time so a 19:30 would be a minimum requirement I would say.  In November, I ran 17:23 for 5k then turned that into a 35:51 10k so even though I had improved the margin between the 2 distances was still similar.

02/02/2013 at 21:00

Nice one Cat. Not qualified to give an opinion on the trasition to sub 40 though, as my first 5k was a long time after my first 10k - whihc in turn was a long time after I'd done a fair few halves and was on form to go sub 40 first time out luckily.

SG - hey, you know me and structured training . I did get a couple of MP miles in, but nothing approaching HMP - did those on Wednesday...

Dachs - I agree, £36 isn't excessive for a marathon and less than a pair of trainers, so small in the grand scheme of things, especially as I aint gonna be doing a stack of them anytime soon! Just struck me as a bit perverse this morning to want to spend money on something that is going to cause so much effort and pain! It does have its rewards though....

It's a shame Chichester doesn't start a bit earlier SG, as the forecast is for the wind to pick up during the morning. Either way though, I reckon you've defintely got the form for a sub 35 and the wind will just influence how far under that sub is.

Cortina5    pirate
02/02/2013 at 21:25

Cheers guys. I'd hope that becuase I held back on the first 5km there is still time in the bank. Plus the second 5km was after a hard bike.

The Bus wrote (see)

It's a shame Chichester doesn't start a bit earlier SG, as the forecast is for the wind to pick up during the morning. Either way though, I reckon you've defintely got the form for a sub 35 and the wind will just influence how far under that sub is.

The wind will make or break this. It's a case of maintaining the pace in to wind and not slipping off target.

£36 is a bargain. Today's jaunt was £32!


02/02/2013 at 21:27

Another 4.8 miles in tonight. Tight calf again though, strange how it was fine at 5:40 pace ealier but gets upset at 7:10 pace!

Hope the wind doesn't spoil my long run, I'm plotting routes not too exposed.

Good luck tomorrow for racers and long runners alike.

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