Moraghan Training - Stevie G

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21/03/2013 at 11:33

this weekend's racing is looking tasty!

Assuming you go the right way this time Dean, sure fire PB for you I'd have thought

SG & Dachs - sub 34's on the cards yeah??

21/03/2013 at 11:36

Dachs, don't ever think thaty a 32:xx and a 1;12 aren't terrific end game targets!

Just look at the next benchmark, and gradually chip away. I've done my sub 17,35 and 76 targets already, so I guess my next targets will be breaking the less glamorous xx:30, 15 and 45s!

Slightly alarming on the Eastleigh parking, and I just checked and remembered it's a 10am start. Just an 80 or so mile drive, so I should probably be looking to leave at 7.30 or something, eta 9ish?

Wheeling a mate along for about his 3rd race in 3years, but if I see you a warm up with you will be decent, as he'll want to do his own thing. As long as I have time for 1 or 2 last minute dashes in somewhere

21/03/2013 at 11:37
Johnas wrote (see)

SG & Dachs - sub 34's on the cards yeah??

 

No chance, and very likely.

I need to make sure I don't slip into that "i've already smashed this distance this year" mentality and let it slip. Will do my best not to, as long as everything body wise holds up!

21/03/2013 at 11:41
RicF wrote (see)

Forecast for Sunday is a temperature of zero. Right up someone else's street, which is why I'm using them to cover up a bit more than usual. I'll try them out tomorrow.

 

It's a good strategy as used by me at Reading... arm warmers, compression socks, gloves, hat - anything to beat the cold (although, maybe I shouldn't have worn a vest?!) link here including shots of me overtaking an 'elite' (and yes, grimacing to the finish!)

Edited: 21/03/2013 at 11:42
21/03/2013 at 11:43

Sub 34's the aim Johnas.  A sub 75 is a pretty decent indicator that sub 34 is on, particularly given that 10K is generally my strongest distance.  34:19 is the PB, and I'm pretty sure that on the day I ran that (last July), in a flat superfast race like Eastleigh, I'd have been close to 34 flat.

You never know though...

21/03/2013 at 12:51
Id be amazed if you didn't go sub 34 given your recent sessions and half Dachs. The weather isn't looking to well up north this weekend so looks like the perfect time for an easy few days. Hopefully its all cleared for Salford next Friday.
21/03/2013 at 13:46
Cheers Stevie. . Didn't realise it was a early start. .. Another excuse for a shit time along with weather and training. .. Training was going well until a complete nosedive in the weather. .. Would like to think that my current pb is a fairly soft one, and just turning up would result in a new one, but running isn't that simplistic. ..
21/03/2013 at 14:47

Bluie, presuming that you're using a 2nd generation or V50 pb? As otherwise, that 31min 10k might not be soft

Johnas, how can bear racing with all that noncery on! I ran with gloves on once, in the coldest January for years back in 06, and regretted it within 1/4mile.

I can't abide a hat even in training.

21/03/2013 at 15:43

southern softie SG. I had an accident a few years ago where I severed all the nerves and tendons to my fingers in my left hand and as such, the circulation isn't great and it gets VERY cold. Wearing one glove would look just wierd though. As for the hat, they don't bother me and longish hair and heavy rain aren't best of friends.

 

21/03/2013 at 15:56

i think you should wear just the one glove, and make sure it's white.

And add a few "hee hees" in on your route around.

Stop short of any inappropriate behaviour though.

21/03/2013 at 16:12

And don't black up.

21/03/2013 at 17:11

21/03/2013 at 18:35

Phil, just seen your boys giving it plenty about their comfortable winning of the Staines team prize at the upcoming 10k.

Be interesting if there was a team who average 32mins entering late on wouldn't it...

21/03/2013 at 19:04
Stevie... According to my new club pb's are only good for three years, don't know if that's from some official rule book... I'd be happy to get near my wava from 1993...
21/03/2013 at 19:17
Just checked... 1993 had a wava of 86%...If I can get my 10k time down to 37mins in five years time, then that'll achieve the same wava... Thought its supposed to get easier. ..
21/03/2013 at 19:24

86%, deary me. In some ways I wish i'd run in the days there weren't any other forms of entertainment

Wava is meant  to mean you stay at the same level as your times drop off, but I suppose if you don't run for 15 years it'll be a world of pain getting back to it!

21/03/2013 at 19:28

Forgot I'm in the Staines 10k.

Average gradient 1%. So pretty well flat. Good and hot I hope.

A long while back I used to blast off into the freezing cold wearing next to bugger all. The idea being if I ran fast enough I wouldn't freeze. Came back from one of these in freezing fog with ice in my hair. Had to open the car with the key clamped between the palms of my hands since my fingers had stopped working.

Once Ian Thompson put me straight, I purposely over dress during the winter to acclimatise for summer. It gives me options the whole year round.

 WAVA. Easier as you get older. For me it is. Even the 4 mile tempo run I did last week came out as just under 79%. Twenty years ago not a chance.

Edited: 21/03/2013 at 19:31
21/03/2013 at 19:56
On the track tonight and decided on doing 8 x 1000 with 200 jog rec. I was going to do Johnas' threshold session but I wanted to see if I could manage quicker than goal pace as I've missed a couple of speed sessions over the last few weeks.

They came out at 3.22- 3.18- 3.18- 3.16- 3.15- 3.16- 3.14- 3.14

With the first one i just went off too casually and didn't want to go off too quick and not finish the session. The recoveries were a slow trot too but think its just the confidence booster I needed.
21/03/2013 at 20:13

Looks good for a low 33 min 10k that Mattl.

Digging about in my speed training diary, the best set of 1000's I ever managed was 6 averaging 3:06. (Dave Moorcroft session)

Not all they seem mind. I had to have 6 minutes recovery in between each one. Ran a 33:42 a few days later.

21/03/2013 at 20:23

super fast Matt!

6mins Ric? Made me chuckle. Then I read the next line and stop chuckling.

Although I do wonder what kind of machines some of you people are with the hard sessions days before races!

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