CC82


Latest posts by CC82

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Moraghan Training - Stevie G

Posted: 18/05/2016 at 20:07

I intend to go sub 14 at my next 5,000m too.

I don't believe me.

Jesus - 14:12.

12.5x 1.08 per 400m.  I reckon that would be about my absolute flat out 400m pace right now.

According to PO10, Mo Farah's debut 5000m was 14:22 (as an U20 athlete).

Moraghan Training - Stevie G

Posted: 18/05/2016 at 13:56

Those sessions sound brutal but fun

I definitely think I fancy being a 1500m runner if that's the sort of session involved...

Another 30 minutes at lunchtime for me around the 7:40/mile sort of mark.  Bloody raining again.

Moraghan Training - Stevie G

Posted: 18/05/2016 at 08:57

PMJ - thing is, I seem to enjoy the track a bit more than the road and this series of track races in Aberdeen this year seems to have grown massively in popularity.  Quite a number of local runners around my sort of pace, so there probably would be someone to sit behind as I did in the last couple of races.  Chances of it happening 10 days after our baby arrives are pretty slim in any case, we'll see...

Onto the track this morning to see if I can get the legs turning over...

My coach is away on holiday and I've nothing set for this week, so just made a session up for a bit of fun.  5x 400m pyramid session.  I was going to try for 2 sets.  Target 1:20 / 1:15 / "eyeballs out" / 1:15 / 1:20 off 400m jog and an 800m jog between sets.

I did one set and decided that was enough!

1:19.2 / 1:15.3 / 1:11.9 / 1:17.6 / 1:20.9

I use Strava as a social network type thing but it really is dogshit.  It tells me I recorded my 3rd fastest 400m time of about 1:15 today, whereas I actually recorded my fastest ever 400m in sub 72.  Makes me wonder what I could do on fresh legs as a one-off race effort for 400m.  Certainly sub 70.  McMillan actually suggests 62.  I think I'd need some more speedwork to get to that sort of level!!  I don't think I've even ran 31s for 200m before! (Well at school, I think I managed 27 or something.  On grass, with no training.  No idea if that shitty grass track was accurate!)

 

Moraghan Training - Stevie G

Posted: 17/05/2016 at 10:20

I'm entertaining the idea of entering a 10,000m race on 2 June.  Guaranteed flat course, and out of all my races at that distance the one I did on the track is the one I paced the best / most consistently and smashed my target.  Out of 4 sub 40 attempts in a couple of months, I got 40:04 on the road and 39:44 on the track.  My races since have been way faster but on the more disappointing end of the scale, given where I could have been.

The major barrier to entering that race is the "inconvenience" of baby number 2 arriving on 23 May!!  My wife is having to have a C section so can't do much.  I'll play it by ear and if we're getting sleep etc. I might draft in some help for that evening so that I can toddle off to the track and smash out some 1:27 laps...

Moraghan Training - Stevie G

Posted: 17/05/2016 at 09:34

16x 200s at that sort of pace sounds "strenuous" to me!  Nice one

Moraghan Training - Stevie G

Posted: 17/05/2016 at 08:23

Cheers folks - all interesting stuff from more experienced runners.  I reckon I could push myself to the puking stage more readily at much shorter distances so your daughter doing it at 200m sounds less brutal than doing it over 10k PMJ!  But maybe I am a "hurter" as you said yesterday...

I do wonder if I'm still running within myself a bit at 5k and over.  I can't remember crossing a finish line and being done in apart from maybe that 3k race where I needed a bit of a lie down for short while.  But I'm always ready to run the next day, sometimes a bit more cautiously than others!  The only time my legs have been goosed was after a proper hill race.  The quads were in bits for about 4 days.

When I first broke the 40 minute barrier - I didn't even feel tired at the end.  Then I didn't race another 10k for about a year and a half and ran 37:41.  Felt like I could have gone faster.  A couple of months ago, I ran 37:44 on a right hilly bugger of a course on a horrible, windy day.  Went out for my "recovery" run the next day and was flying round in sub 7s, because my legs hadn't noticed the "hard" 10k race the day before!

The only race I think I pushed too hard was the Miltonduff 10k when I didn't wear a watch.  F*** knows how fast the first 2 or 3k were in, but I guess way too fast as the rest of the race was a struggle.  But, at the same time that was on the back end of a nasty cold a few days earlier as well.

All this 10k chat is making me want to actually race 10k again instead of just focusing on the short stuff

Moraghan Training - Stevie G

Posted: 16/05/2016 at 18:04
PhilipMJones wrote (see)

 

On the marathon threads, there is a saying about hurting versus suffering. Good ultra and marathon runners can suffer so they can endure a moderate degree of discomfort for a long time. Fast runners can hurt, so can endure a higher degree of discomfort but for a shorter period. Reckon you must be a hurter.


Yeah - interesting that one.  One of my mates quoted Mo Farah yesterday as well.  Something along the lines of being "comfortable being uncomfortable".  Thing is, my HM time is better than my 10k time.

I think there's an element of needing to man-up a little in the middle of 10k races.  Races at other distances and training suggested I would be in sub 37 pace fairly comfortably - maybe about 36:4x sort of shape.  But then my training has been 10k focused, so the 3k and 5k times arguably should have been the soft ones, meaning there's a bit to go in the 10k (or so I thought...).

Since 2014 when I was just getting into this and running 40ish 10k, my pacing at 10k races has tended to be on pace for the first few kms, dip in pace, back on pace.  Decent time but not what I hoped for.  It does happen that my 2 proper PB attempts (November, where I got my 37:41 (going for about 37, but would have been really  happy with sub 37:30) and yesterday where I got 37:26, going for 36:30ish but a sub 37 would have still been happy) out of the last few 10k races have coincided with there being a bastard of a headwind in that middle section where the pace dropped.

But - is there anything in this line of thought.  I.e. if the training and times appear to be there, and add into the fact, that I rarely cross the line absolutely wrecked - should I be able to just push myself more??  Look at the pace, and regardless of how I'm feeling just push myself to get there.  If I properly blow up, I properly blow up I suppose.  That's yet to happen, which maybe tells its own story...

I've seen folk puking as they cross the line or very shortly afterwards.  I don't want to be quite as brutal on myself as that, but I've never been even close to that.  I needed a bit of a lie down for about 10 seconds after my 3,000 race, but that was more down to pushing myself hard on the final lap than the overall effort, but I was over that fairly quickly.

Moraghan Training - Stevie G

Posted: 16/05/2016 at 13:49

SG - you love an exaggeration when it comes to others racing...

My 2016 races:

24 Jan - Haddo House XC 41:48 13th

13 Mar - Inverness HM 82:40 49th (PB by 1:09 (and my birthday!))

20 Mar - Garioch 10k 37:44 9th (missed PB by 4 secs but happy as a hilly windy one)

27 Mar - Miltonduff 10k 38:37 (feeling a bit shit and a bit of a bumpy course)

20 Apr - Aberdeen 3,000m 10:05.54 11th (PB but only one I've done)

5 May - Aberdeen 5,000m 17:44.55 5th (PB by 14 secs in 5k terms)

15 May - Baker Hughes 10k 37:26 38th (PB by 15 secs)

Is that a lot of races?  I've missed loads of local 10k races in amongst that.  The only A races were the Inverness HM and the Baker Hughes 10k.  The Garioch 10k was just a marker and the Miltonduff turned into more of an A- race sort of thing because I was conned into thinking it was flat and after getting a relatively good time with a strong performance at Garioch, I thought it was on for Miltonduff but then got a pretty bad cold midweek and it was nothing like flat!!  The track races were just for a bit of fun and the 3,000m was probably my most enjoyable race this year!  And Garioch 10k, despite not getting a PB was the most enjoyable 10k road race.

Moraghan Training - Stevie G

Posted: 16/05/2016 at 11:03

Some pretty good stuff on here as always.  Good parkruns and relays and training!  Cracking new PB and win Pete

Baker Hughes 10k in Aberdeen for me yesterday.  Guess what - it was f***ing windy again.  The full length of the shore that forms the longest straight bit of the course.  Must be pushing 4-5k along there I think - strong headwind.  Marvellous.

Is there such a thing as a "disappointing PB"?  If there is, yesterday was it.  I was absolutely convinced on the back of recent performances and training that sub 37 and possibly sub 36:30 was on the cards (37:41 being the PB), but it just wasn't to be in those conditions.  I lost a shitload of time along that windy stretch but still came in in 37:26 for a new 10k PB.

I doubt 36:30 would have happened even in perfect conditions, but I certainly could have taken a good 30s out of that time yesterday had it not been for the wind.

I also think that I might just not be as good at 10k as other distances.  It's the fairly "standard" distance that everyone seems to get into but it's quite a weird distance when you really think about it.  It's an inbetween sort of thing - HM is definitely a feat of endurance at that distance (and I imagine 10m would be similar, having never raced 10m).  5k/3k are more about speed, but you obviously need speed endurance for them.  10k is both.  Anyway, no more 10k for me for a while.  Focusing firmly on the shorter stuff from now for a while.  I might sneak in the odd Parkrun but the focus will be on 3k/shorter.

Moraghan Training - Stevie G

Posted: 13/05/2016 at 13:41

In my limited experience, I gathered that if it's pure speed work, you do long recoveries if it's working at x race pace (i.e. 1k reps at 5k pace or 10k pace or whatever), you shorten the recoveries so you're working on speed endurance rather than pure speed.

Anyway - good reps all round from SG,PMJ and Bus (I think - can't be arsed going back 3 pages to find them all...) - oh and Scott!  Casually knocking out 70s 400s after about 2 weeks ago threatening to quit!  Some boy.

2 days until the 10k race.  Bloody stressful week but managed to get out this morning for a 1 minute @ steady; 1 minute @ 5k pace x10, no recoveries.  I thought that looked sort of tricky on paper, but f*** me it was a hard little workout.  It was on the pavements so not exactly flat - meant consistency wasn't great and I was letting the "steady" pace slip a bit in between if I wasn't concentrating.  Not really important though - just a little sharpener before the race.

The wind seems to have gradually picked up during the week as well - hope it buggers off before Sunday!

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