Dachs


Latest posts by Dachs

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Moraghan Training - Stevie G

Posted: Yesterday at 05:58
Not me I'm afraid Dean, can't get up there until late August.

What are we all doing posting at this time?!

Moraghan Training - Stevie G

Posted: 21/07/2016 at 17:25

Iron - I think that's because it was bloody hot even at 6:30!

3000m

Posted: 21/07/2016 at 14:45

I mean that your 1500m time is a fair bit better than your 5000m time.  That's pretty common if you're young.

As for long runs, that depends what else you want to run as well as 3000s.  If 3000 is the longest you race, there's probably not much point regularly going over 10 miles, but I've never trained specifically for that distance, so not entirely sure.

Moraghan Training - Stevie G

Posted: 21/07/2016 at 13:36

24th for me too SImon.  It'll be my 39th birthday, so a sub-9 would be a perfect present.

Moraghan Training - Stevie G

Posted: 21/07/2016 at 13:28

At the risk of looking like I'm talking to myself like the bearded weirdo in the wee-stained trousers at the bus stop, I was thinking more about what difference raw speed would have made.  Last night, I overtook a young bloke at 400m to go who seemed to be struggling.  He came past again at 250m to go and finished with enough aplomb that he ran 9:02 to my 9:08.  6 seconds in 250m! And I finished OK by my own poor standards, even managing the rare feat of taking a place in the home straight.  If I had the kind of raw speed he has, I'd have easily broken 9 at least twice last year purely from the finish alone.

There are those of course who say that the finishing speed isn't about raw speed at all, it's mainly down to whoever has the best aerobic endurance so they've got something left from the race.  These people are largely wrong.  I've been easily beaten in a fast finish in cross country races by enough youthful middle-distance specialists who theoretically have far worse aerobic endurance than I do to know that's the case.  I could have jogged 6 and a half laps at 8mm pace last night and I still wouldn't have finished like that.

In an even stranger addendum, I just went out and did some reps in the park.  Not ideal doing them the morning after a race, but I have no other chance this week.  Track wasn't available so I was working off the 100m markers set into the path.  Aimed for 6 x 1200, and my legs managed to muster 5 x 1200 in 3:36, 3:37, 3:38, 3:37, 3:36, and then did 4 x 200 in 33s as I couldn't face a final 1200.  Don't ask me to square running a 9:08 3000 one evening, and then doing 5 x 1200 at a faster pace the very next morning, as I can't work it out either.  I'm willing to accept that the 100m markers in the park might not be 100% spot on, but I can still compare it to plenty of previous rep sessions using the same markers, and it compares very favourably.  Mysterious.

3000m

Posted: 21/07/2016 at 13:13

There's quite a difference between your 1500 and 5000 times.  Your 1500 would indicate well under 9 minutes for 3000, and your 5000 well over.  You might as well aim for 8:59 and see what happens.

Moraghan Training - Stevie G

Posted: 21/07/2016 at 11:16

CC, I think the problem is that 72s is far too close to my current 1500 pace to be able to sustain for a full 3K.  My 1500 PB is 4:21 and my 3000 PB is 2 x 4:30, so there's no slack there, and if I'm not in top 1500 form, which I'm not, that makes it even harder.

I suspect I need both speed and speed endurance though!

Moraghan Training - Stevie G

Posted: 21/07/2016 at 07:08

Dean, maybe just a case of needing a few more quick races in the legs.  Hopefully you'll blast the BMC at Oxford, particularly if that announcer gives you any more motivational quotes on the last lap.

Great reps once more Simon.  Tidy 400s CC82.

Down to Basingstoke last night for the Hampshire Grand Prix.  Yet another attempt at a sub 9.  Slightly perturbed when the race started lining up 15 minutes before I had expected - I've got used to doing the A race last like at Watford, and had simply assumed it would be that way round. 

Planned to stick with 72s as Simon suggested and see how far I could get.  Not far enough was the answer.  I got four and a half laps in on exactly that pace, but the pace then started to fall off, although I was still making places up.  Tried to rally for the last lap, but it was well gone by then.  I at least managed to make up a place in the last 100m, a very unusual event for me (results show it was at the expense of a near-legendary serial race winner), and finished in 9:08:40.

It's at least a big improvement from the 9:20 and 9:21 I've run so far this year, but is still well behind my slowest 3000 from last year.  Just don't seem to have my legs for this distance at the moment.  Oh well, it'll have to be an attempt at Watford in August.  More speedwork needed I suspect.

Moraghan Training - Stevie G

Posted: 19/07/2016 at 16:01

Good luck Dean at the BMC tonight.  Should be nice and warm...

Very decent 10K as a training session there Simon, and good news re the 3000.  That's getting pretty close, although my time last year has it beat in the close-but-no-cigar stakes.

Some decent stuff there Phil.  What atrocities was your son looking at?  War graves and whatnot, or the town centres of Plymouth and Coventry?

I parkran on Saturday.  Fancied a crack at my parkrun PB (16:04).  Unsurprisingly, two and a half days after a 10K race, that wasn't going to happen.  16:19 was OK, a bit faster than the last parkrun, but probably not reflective of current shape given the 10K in the legs and more difficulty passing people on the final lap than usual that must have added at least 5 seconds.

3000 race tomorrow.  Will go for sub-9, but not sure I'm ready yet.  Hopefully I'll be a lot closer in preparation for a more realistic attempt at Watford in August though.

Moraghan Training - Stevie G

Posted: 14/07/2016 at 23:06

Too quiet maybe?  Who fancies a race report?

Yateley 10K - a midweek fastish 10k race series that I've run 8 times previously.  I've won it twice, come second three times and third twice, so usually in amongst it somewhere.  I even won the series in 2013.

The hope tonight was to sneak under 33.  My fastest here has been 33:15, which I've run twice, but I seem to be in good shape.  However, my warm-up was a bit of an eye-opener, as I felt very heavy legged and a bit rough.

On the start line, I somehow managed to stop my Garmin rather than start it.  By the time I looked at it after a mile, it had merrily reverted to showing me the time of day, which was no f***ing use at all.  This meant I had no idea what time I'd run for some time after I'd finished.  However, that did leave the way clear to just run it to feel.

Few local faces there. From the start I'm back in 5th or so.  My clubmate (PB about 34:30) always starts at a comically suicidal pace, and on this occasion he is leading out a local chap who has a sub-30 PB.  Good one.

As the first mile ticks by, I move past my clubmate, gently pointing out the error of his ways with a hint of fatherly affection as I do so.  Leader is cruising away to a sizeable gap, annoyingly still wearing the t-shirt he must have warmed up in, and behind him it's a group of three or four, including one Datchet, one Basingstoke and my good self.  Datchet opens up a few metres lead, but it's not a big gap, and we pull it back.  I hit the front of the group at the top of the hill (about 3km) and try to plough on fast but relaxed.

Leader is well and truly gone.  I'm at the front, of the next group, so I can't entirely see, but I think the group is down to Basingstoke and me by the time we get to the water station at halfway.  At this point, my stomach is feeling very tight and unpleasant (as it did on the warm-up), but my legs feel strong, which is a strange combination. 

As we head towards 6km, I try to get a gap with a subtle change in pace, but Basingstoke hangs onto the back of me.  I try to do the same at 7km, but again he is able to keep with me.  However, as we approach 8km I can sense he is hanging on, and another push opens up a gap. The gap seems to grow quite quickly now, and I am able to relax enough to eye up a young lady at a water station, and also risk a look over my shoulder.  Gap looks big enough to secure 2nd, and so it proves as I cross the line with about 12 seconds over 3rd.

Neither him nor I have managed to properly time our runs, and the usual race clock is not at the finish line, so time is all a bit of a mystery, but pleased with 33:10 when it is texted to me.  If my watch had worked, I may have been able to slip under 33 if I'd have known how close I was.  Not entirely sure I was operating at 100% either, given how dodgy I felt before and during.  So a decent night's work.

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