Dachs


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Moraghan Training - Stevie G

Posted: Yesterday at 20:28

Go on then PMJ, you know you want to, let's have your lifetime bests so I know what I'm shooting at.

Moraghan Training - Stevie G

Posted: Yesterday at 12:14

By the way, I marvel at how I can only run 10 seconds faster for a flat out 800 than I can for a comfortable-feeling opening 800 of a 3000.

Moraghan Training - Stevie G

Posted: Yesterday at 12:12

PP - good work on the North Downs, with all this track stuff going on I'd almost forgotten people ran distances like that.  Nice trophy claiming, and glad you got away with your twist.

Andrew - speedy reps on the road.

Last Vets League match last night.  I was really hoping we'd have some takers for the 800 so I could attack the 3000 on fresh legs, but it was not to be, so ended up with both.

Standing on the start line of the 800, the air was thick with swarms of tiny black flies, seemingly attracted to sweat and settling all over our arms, faces, vests and legs,  Deeply unpleasant, and made us impatient to get going.  After the break I settled into 3rd, and felt controlled for an opening 65 lap just behind the two leaders, but as the second lap began they started to pull away (I knew they would) and I started to tie up.  Finished in a safe 3rd for 2:13.7.  PB is 2:13.1, and I was realty hoping I could have smashed that, but couldn't do it.  I really should be running much quicker than that, but hey ho.

Then an hour or so of milling around trying to keep the legs moving, and onto the 3000.  The usual suspects in this league are there, James from Abingdon and Julian and Les from Oxford.  Two of them have also done the 800, so we'll see how that pans out.  A bit of a scramble from the start, and James takes the lead with me back in third.  He sets a quick opening lap of 70, but it feels OK.  Second lap comes, and we're all still in the same order, and that's a 73, which is OK given the opener.  I've scooted round Julian into 2nd, but we're all still following the procession, with the predicted front 4 having broken well away, but its a 74, so the pace is slipping and I need to get a move on if I want to be anywhere round 9.  Surge past James and take the lead and almost immediately open a gap.  This looks like a mid-race surge from those behind, but I really didn't intend it to be so sudden.

The 1500 comes up in 4:33, and I feel like I'm on my own now, but don't want to look back and check.  It's going to be a hell of a job pulling back a sub-9 from here though, and would require close to a 1500 PB!  Just try to keep the hammer down for the last few laps to at least get a PB (9:15).  I'm clear in the lead, maybe I can finally win one of these after a string of 2nds.

Bell goes and I think I've got a 3-4 second gap.  Who's it over though?  One of the guys has blistering 800 pace, but is it him that's following?  Try to make the last lap a fast one, and I've still got the gap at 200 to go.  In the bag now, surely!  But at 150 to go I hear footsteps and all of a sudden Les is alongside and flies past me at a pace I probably couldn't live with even fresh, and takes the win.  The crowd love it, and I'm the fall guy. Balls!

Pretty sure my last lap was the fastest of the race, so there's just nothing I could have done against that kind of kick.  I knew I'd have to build a lead, so it was the right tactics, just couldn't get a big enough gap.

Still, consoled with 9:05.8 for a new 10-second PB, and there were a couple of quality runners behind me.  On the right day, in the right race, a sub-9 is very definitely on.

Then a leg of the 4 x 200, but the less said about that the better.

Moraghan Training - Stevie G

Posted: 29/06/2015 at 10:18

Pete, I just weave around as much as possible.  Most of them were quite good yesterday, as there was a specific announcement to keep left to let runners through from behind, though I still think without the lapping I might have dipped under 16.

In general, since I live right on that park and run/walk around there a lot, I have a pretty good idea of where I can step off the path and hit firm/even ground to overtake, even on the narrow bits by the lake, so that helps.

Moraghan Training - Stevie G

Posted: 29/06/2015 at 09:37

Great run Scott on a hot and hilly half, definitely shows a sub 75 could be very much on the cards.  Find a flat one though!  Gosport?

Nice double-header Pete.  Not sure a parkrun the day before a race is a tactic I'll try to use though.

Never bother timing 200m reps on anything other than a track.  Either I use 200m markers in the park and try to run at consistent effort, or I just use my Garmin to measure approximately 200m, but don't bother with what the time was.  It's more fun to blast them without any time pressure anyway I find.

Moraghan Training - Stevie G

Posted: 27/06/2015 at 20:04

Nice incredibly precise 200s SG, bit inconsistent but plenty fast.

Good solid parkrun PMJ.

Decent parkrun PB for me today. Set out with the intention of breaking 16 for the first time on this course (PB 16:05). Had the splits written on my arm for when I needed to be at various corners each lap. Kept under those splits for 2 of the 3 laps, but faded on the last for 16:03 on the watch, 16:04 official. So a parkrun PB by the slimmest of margins. Good run though, as I ran my 16:05 here a week before that 15:42 at Battersea Park, and on that occasion I had a couple of fast boys to chase a couple of seconds ahead, whilst I front ran it today albeit pushed hard by my friend/rival just behind. So I could well be in PB shape. The reps are indicating something a lot quicker, but I don't yet have the speed endurance to maintain it beyond 2 miles, something to work on in the next couple of weeks.

Moraghan Training - Stevie G

Posted: 26/06/2015 at 16:17

Good luck Scott, smash that 1:15.

Nice one PP, good to see you turning on the speed again.  You going to be doing any track stuff this summer?

SUB 1.15 HALF MARATHON

Posted: 26/06/2015 at 14:18

Tempo running.

Tempo runs are the staple of my half marathon training.  3 mile warm up, 4-6 miles at half marathon pace (current, not target), couple of miles warm down.  You may not be able to do this straight away, so can start at trying 3m at this pace, or 2 x 2m or something like that.

Something like 3 x 2 miles at about 10 mile pace also works the same zone, if the big chunk of tempo running feels too much.

Having said that, I also got good benefit and PB'ed at half marathon this year by building my training around three runs of 10m, 11m and 12m at marathon pace, plus the tempo stuff indicated above.

Will also add that those are decent times off 40-50 mpw, and an increase in mileage could see you under 1:15 as well.

Moraghan Training - Stevie G

Posted: 25/06/2015 at 09:16

Simon, sounds pretty tasty to me still - that's just dipping under 5 minute mile pace, so that's still definitely shifting!  Hope to be able to give you a race on the track at some point this season.

The wind was once again fairly stiff on the track last night, though not as bad as it has been.  Was able to get nicely under target for my 5 x 1200s at target 5K pace, though I must admit to having a fair old break between reps 3 and 4 as I got engaged in conversation.

Good to see you eager to race again SG.

Moraghan Training - Stevie G

Posted: 24/06/2015 at 17:05

Saint Nick?

Nick Knowles... he'll do up your house, and make any middle aged lady relatives feel young again

I also frustrated my wife by excluding any names associated with bell-ends from my past.  In the end, we had to go through the whole lot again, and come up with the one that had fewest bell-ends associated.  In the end we called my oldest one Luke, purely so that I could say "Luke, I am your father" to him.

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