Moraghan Training - Stevie G

You probably have to go on the 89sec for 400metres reading.

Unless either you were in a higher lane, or your track was shoddily put together

Never really had this problem, as being a non technical type I simply click the watch on a lap, rather than letting any auto lap business kick in,

You can't really go on average pace from a GPS on tracks simply due to the circles not being accurately picked up. Straight and flat on the normal roads however is picked up as accurately as you're going to get.

Cheers Stevie - my northern in-laws don't give me much room for mardiness either!

I think the track 400m is far more likely to be accurate than the GPS when it comes down to the metre level (even the GPS itself will only ever say accurate to about 5-15m), and SG's thought about it measuring curves is proably the reason or it being consistently out. Much harder to believe the measuring wheel they used for the track was wrong TBH.

At the end of the day though, it's what went into your legs that counts more than what the stats tell you!

It wasn't auto lapping I was just ending each lap after 8mins. Was easy to keep an eye on with 6min/miles but multiples of 90seconds per lap.

The track has caused discussion before, the coach sent some kids round with a trundle wheel and it measured 408meters. He then sent some others around and they got 399. Looks like our measuring wheel is busted too!

I have all of a sudden had a desire to run my parkrun on Saturday now... Hmmmm.

Evening all.

So it looks like I need to alternate my run & bike quality weeks. The ptifalls of being self coached

After yesterday's light track session I did a hard interval turbo tonight and I could feel some cramps building but managed to spin it out. Then on the very last interval my LH calf locked solid. After spinning it out I still did my 1km race-pace brick run then had another 10 minute spin to loosen the legs.

I ran 3km at lunch very easy and I wonder if that has anything to do with it, or was it residuals from yesterday? My RH calf felt tight and I tuboed in calf guards and I wonder if they had anything to do with the cramp too?

Johnas - I'm not doing Reading HM, though a few of each of my clubs are. I just did the light session with them.

SS - I would assume the 400m is along the centre of the inner lane?

you're pretty safe that a track is 400, so lap times on there are going to be safe to work from.

Average pace you can't be safe at all.

Is the park run a 5k, a 5kMT, or a 5KNAD.

Go and give it a rampage and see if you can avoid smashing the early bit too hard like me. World of pain I tells ye

Stevie see wrote (see)

 the coach sent some kids round with a trundle wheel

 

 

 

What a bast. Did he also send them to the shops to pick up a tin of tartan paint, a skirting board ladder,  a long wait, a reach around and a glass hammer?

stevie - ave pace and distance on a garmin are a waste of time for a track session imo.  But it was a good session regardless

Bus - you are setting an example to us all of how to manage and stay positive when injured

a rolling 20*200m session tonight for me all out as 33sec.

Stevie G . wrote (see)

Go and give it a rampage and see if you can avoid smashing the early bit too hard like me. World of pain I tells ye

I can't think of any part of a 5km that is particularly pleasant!

Chin up Bus!

Dean, having done 8 200s at 34 (well one at 33), with 60sec recovery, I can appreciate how hard work 20 in 33s must be!

Iron, the pleasant bit is when you see that glorious finish line, look at your watch and you're on target!

It's a 5KMT so no pressure. In the book I'm reading, the chapter on the 5K training has a lovely quote I thought I'd share "If you plan your race optimally, your lactate level will become distressingly high just as you reach the end of the race" - What a lovely day out that sounds!

If we ignore the GPS. The reps were all 5:55 mile pace, which is pretty optimal LT work.

Dean, great session. I'm a fan of that session, albeit doing reps in 36-38!

IronCat5 in the Hat wrote (see)

SS - I would assume the 400m is along the centre of the inner lane?

The actual length of a track should be measured 30 centimeters (0.3 meters) to the right of the inner curb.

Useful to know Phil.

Thanks Dean, you too IC. Nice session btw dean - just watch those 200m if my physio is to be believed 

Philip I believe you are certainly right -  not going to be easy to send out those kids and tell them to keep exactly a ruler width from the edge curb though! I guess its done the other way around when they lay our the track in the first pace. Statistically, though if they meaure wherever they like within lane 1, and sssuming there's a good spread across the lane it'll come out to 400m given enough measurements anyway!

IC - it must be really tricky to balance out the quality sessions in all three disciplines. Those cycling related calf cramps are weird too. When I first started working in Wycombe, I sent the first summer cycling to work and back from Staines, at a high cadence, but on the flat, so a bit like turbo training, and cramped up at the lights in Eton almost every night! On hilly, longe rides at a slower cadence I'd never cramp.

The Bus wrote (see)

IC - it must be really tricky to balance out the quality sessions in all three disciplines. Those cycling related calf cramps are weird too. When I first started working in Wycombe, I sent the first summer cycling to work and back from Staines, at a high cadence, but on the flat, so a bit like turbo training, and cramped up at the lights in Eton almost every night! On hilly, longe rides at a slower cadence I'd never cramp.

 

It is. Especially moving from long-distance tri where every session is done at 'easy' pace. Now it is all at snot-fast.

The cramps started to build during the low-cadence hard effort intervals then started to fire during the low effort fast cadence TT set. I guess it depends on what the body is used to. Cramping calves are a mainstay of the second run on a duathlon. It's a case of pushing through it.

200m sessions seem to be the flavor of the month at the mo... Is that the session where you get the taste of blood at the back of your thoat at the end????

Bus, hope the physio thing works out... Got to admit, if I was the physio for Steve Ovett and Crammie, I would have kept it quiet, don't remember them still running in their thirties... But remember he may have the advice, but you've got the knowledge of how your body works...

Another day off today, days off seem to out number days training at mo... Bit of a mojo thing...

IC... I'm no expert, but would cramping calves be down to insufficient or the wrong fluids ect, taken on your bike stage... Again, good luck on the 21st April, win it for the Queen, she'll be 87 that day... If thats her proper birthday, and not the one to get extra prezzies...

Bluenose74 wrote (see)

IC... I'm no expert, but would cramping calves be down to insufficient or the wrong fluids ect, taken on your bike stage... Again, good luck on the 21st April, win it for the Queen, she'll be 87 that day... If thats her proper birthday, and not the one to get extra prezzies...

Very likely Bluenose. A sprint is too short to take on fluids during the run or bike. I try to swig something in transition.

Stevie see wrote (see)

It's a 5KMT so no pressure. In the book I'm reading, the chapter on the 5K training has a lovely quote I thought I'd share "If you plan your race optimally, your lactate level will become distressingly high just as you reach the end of the race" - What a lovely day out that sounds!

 

Love it Stevie. What a "reward" for racing "optimally!!"

Clearly I avoided that last time out as I raced like a clown, and experienced my main discomfort in the first half a mile, slowing down over the next 2 1/2miles, and full of "never again" sentiments.

Until 5mins after when I thought, when can I go again.

Iron, my old club were insistent on adding a "Riders" section to the club. I now hear they're going solo again, and I was checking out their website. The Sunday "ride" of 70miles made me stop and read again "

Just the 70miles, nothing to it! Out to the far end of London and back. Standard!

Bluenose, I do 200s at 1500 pace. I'd hate to do them anywhere faster. 1500 pace is fast, but you come away after without being mashed legs. Doing 200s at any faster kind of paces must leave some damage, especially the older you get!

2nd last day off today, nice session coming up soon. 7x300. Quite like the routine now. Drive up to the track, do a 3 1/2mile warm up out and back. Get back to the track, do the business, and then 3/4 laps jog cool down. Drive home.

Before anyone says it, I used to run my warm up to the track up some steep hilly woods (track on top of a steep hill 2miles away). Clearly not the best warm up to work hard! And then you have too long a distance after for the cool down.

SG - I wasn't going to say anything about your short car trip

I used to know a guy when I worked at Wycombe, who, right into his 70s would think nothing of taking his bike for a little ride to central London and back (in tweed jacket and flat cap) for a meeting! He was a previous tandem record holder for various distances. he was a lovely old bloke.

I did 14.5M on the bike to work this morning - finally enough, the first traffic lights were at14M and after they went green my left calf cramped up! Had to do some nifty one legged cycling to get out of the trafiic!!

Bluenose74 wrote (see)

200m sessions seem to be the flavor of the month at the mo... Is that the session where you get the taste of blood at the back of your thoat at the end????

Bus, hope the physio thing works out... Got to admit, if I was the physio for Steve Ovett and Crammie, I would have kept it quiet, don't remember them still running in their thirties... But remember he may have the advice, but you've got the knowledge of how your body works...

Another day off today, days off seem to out number days training at mo... Bit of a mojo thing...

Hmmm, that's a very good couple of points there Bluenose! I probably need to see Ron Hill's physio

Yeah Bus, I've tried the little "run-commutes" in the past, but just found the benefit versus hassle to be minimal.

I much prefer to drive it, have the car available if I need it, carry the stuff I need in comfortably, and then get home earlier and do a proper run.

As for that hilly woody warm up. It took me a while to realise that wasn't exactly aiding the quality track stuff

You're going to struggle to rest up I can tell!