The Duckinator


Latest posts by The Duckinator

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The Middle Ground

Posted: Yesterday at 17:02

Afternoon all - bit of an absence recently, bit of a difficult period at work. Am on holiday now however

DT - 3*15 mins is really brutual so I am not surprised you were finding it tough. I would use that as a peaking workout and probably only once!

TR - these 800m guys eh, get them on a good hard long run and see them wilt!

Ratzer - what's new?

Dan - bike straight into run sounds good, do you think biking warms you up adequately? Can it help in some instances you think (i.e. decent bike before run)?

For me last week was a pb of 79.2M with 16 on Sunday. 10M @ 6:28/m on Thursday was the other highlight.

So far this week I managed to drag myself out of bed @ 5:40am Tuesday morning for an 11M progression run:

1) 1m - 8:59(8:59/m) 121/130bpm 107cal
2) 1m - 8:34(8:34/m) 125/128bpm 102cal
3) 1m - 7:09(7:09/m) 137/144bpm 98cal
4) 1m - 6:29(6:29/m) 147/150bpm 95cal
5) 1m - 6:03(6:03/m) 156/159bpm 92cal
6) 1m - 5:53(5:53/m) 161/164bpm 92cal
7) 1m - 5:56(5:56/m) 165/169bpm 96cal
8) 1m - 5:51(5:51/m) 168/170bpm 96cal
9) 1m - 5:53(5:53/m) 167/170bpm 96cal
10) 1m - 5:40(5:40/m) 169/170bpm 92cal
11) 1m - 7:16(7:16/m) 143/168bpm 66cal
12) 0.12m - 1:00(8:10/m) 143/149bpm 8cal

So middle 7M @ 5:58/m avg which is faster than I ran at my last 10k (Bob, re: GC comment 10k pb pace is 5:43/m)! Effort strong but manageable towards the end.

Then 16M today out at parent's house - set off early to try and beat the heat but thermometer when I got home was over 30c. 16M @ 8:18/m - cardiac drift was something else. parkrun tomorrow then off to the Games

I have tickets for Sevens Sunday evening, Badminton Monday afternoon, Athletics Monday evening & both Tuesday sessions. if anyone else is around!

The Middle Ground

Posted: 16/07/2014 at 10:35

DT, as you said yourself - being disappoined with a 15s course pb shoes how far you have come! I think this little racing block will o you well, just give yourself some time to absorb the training now.

TR, well run, hangovers just mean you suitable hydrated and fueled the night before 

Overall happy with Saturday - mile splits show the course profile as it was a pretty even effort type of affair - 5:20/6:30/6:09/37! Was basically a solo run from about 2k in once I had passed the fast starters. Then headed off to the Diamond League and got to see Rudisha et al - a great afternoon.

Ended up with 41M last week so a decent volume while still recovering. So naturally felt horrendous doing hills Monday morning.

The Middle Ground

Posted: 12/07/2014 at 11:50
Heh, no marathon planned I promise!

Brief post as am on phone. 18.36 today at Camperdown for 2nd and course pb by 23s. Good to blow the cobwebs away.

The Middle Ground

Posted: 10/07/2014 at 20:10

Nicely done 10k DT, hope Sunday goes well! By then you will be into the 10k groove for sure.

10k HR for me is about 175-180, I have actually only done 2 10ks with a HRM on but based off a HM HR of ~173 it would make sense.

TR, you are doing some good sessions right now. Do you think the marathon fitness is coming through? Your strength is looking good.

Very jealous of all you at TDF. A guy I worked with was down ans I was amazed at the speed as the peloton went past. It really does put us mere mortals in our place!

Mr V - that's an interesting club session, may suggest that at some point.

Ended up with 78M last week with 16 on Sunday - overall coped well with 70/75/71/78 mile weeks so am having a recovery week now... naturally I feel exhausted, every run is a grind and HR is through the roof. 

I have Diamond League tickets for Saturday PM, so am doing Camperdown parkrun (Dundee) on the way down in the morning. It's a very tough course so ideal for a hard run with no time pressure.

In other nice - exciting time for the household as August 7th Aberdeen AAC are putting on a Master's mile event. Mum has run 5:16 for 1500m this year (5:39 mile) and the V55 UK Record is 5:53.7 so there is a good chance of the record falling to her.

Moraghan Training - Stevie G

Posted: 10/07/2014 at 20:02
The Bus wrote (see)

Go on lurkers, show yourselves

Ok ok, I'll come out of hiding...

The Middle Ground

Posted: 01/07/2014 at 19:37

Evening guys. We have our fair share of places up here that sound like Rhyl...

DT, nope no marathon planned, just experimenting with longer runs to see how/if they will help with the latter stages of a HM. 

Hello Wardi - good to see you posting. What other races did you do? 3 in 7 is hard for anyone (well perhaps not prf).

prf - consistent as always! Well done to Hannah as well.

Dan, excellent result.

TR, I hear your tactics & decision and know the feeling! Being isolated in track races is the worst thing. Often it is best to go against road racing instinct and go harder earlier than you think you should - when I ran my 5000 pb I really blasted the second lap to catch up to the back of the top 2 and it worked well. Best thing is to run more and experiment!

Didn't run Sunday after getting in from a night out at 4am and having to work at a Half Marathon north of Aberdeen the next morning. After Saturday's long run probably not the worst idea in the world.

Another long tempo today - 9.4M @ 6:25/m which is comparable to last week and it was pretty hot out as well. Again could have done a reasonable amount more at that intensity (158bpm/85% MHR avg).

The Middle Ground

Posted: 28/06/2014 at 14:42

17 miles for me this morning - started @ 7:30 and did 13M before parkrun then paced to 21 minutes. 

DT - how did the assessment go?

The Middle Ground

Posted: 26/06/2014 at 18:46

Yeah it can be - Saucony are a good like-for-like with Asics, Brooks tend to be shorter but wider. 

In training news, 4M this morning and afternoon did 10M w/8M @ 84% MHR which came out at 6:23/m so 7s/mile faster than last week. Intensity was maintainable and could have done 10M without too many issues.

The Middle Ground

Posted: 26/06/2014 at 13:05

I suspect the hot spot may be due to the balls of your feet sitting exactly where the gel mould ends on the 2000 - did it feel like  there was a ridge there or similar?

If you really are that mild I'd look perhaps at Brooks Glycerin/Ghost or Saucony Cortana - all are neutral but are a bit stiffer than your usual neutral so provide some stability. The Glycerin 12 is just about to come out so you will probably be able to get the 11 at a decent price if you wanted. The Cortana is superb but does retail at £140. The Saucony Ride is an option too but I'm not 100% confident of its cushioning for the mileage you are doing.

Looks good Mr V! Everyone loves a good MP session 

 

The Middle Ground

Posted: 26/06/2014 at 10:53

DT, interesting you mention many have not taken to the 2000-2 - it is softer for sure as they have increased the gel in the heel & forefoot areas - so a slight weight increase I believe, but from a structural/stability perspective it is really not that dissimilar from the original 2000.

What was the problem with the original 2000s? The heel counters are especially prone to wearing away on the inside.

6*5 mins sounds pretty brutal and not a session to approach lightly!

 cb - excellent to get so close to 19:xx, you will be there before you know it! Well deserved after good training recently, hope you can keep the momentum up.

alehouse - yep shall be there from Sunday 27th until the Wednesday or Thursday I believe. Marathon Sunday, athletics Monday evening and Tuesday morning (I think), Sevens and some Badminton as well (not sure on what days off the top of my head).

TR, sounds like you dodged a bullet re: PF there. Nasty stuff. What did you do to fix it?

Great 5k, actually not too surprised you have managed to get a good time at this point after Edinburgh, I imagine the race & prior training has well & truly sunk in and it's a great baseline to build off. 

velloo - nice going up at Skye and from your OH! Sounds like he was racing quite close to one of my friends who runs for Bellahouston (Stuart MacDougall - he's tall, loud, Glaswegian and very difficult to miss, he spoke at the prize giving afterwards too). He said it was a surprisingly quick race despite the terrain.

Mr V, looks like a good session with some decent pace. What's the club philosophy like? High/low mileage/intensity? 

For me I am doing well. A 16.1M long run on Sunday brought me to 75 miles for the week which is my highest ever total. Tuesday did a trail progression run with the club and gave it a bit of gas for the final half mile to stretch the legs out - in fairness it was reasonably downhill but ran 4:53/m for the final 0.4M. 

I am actually feeling better and more energetic at 70+mpw than I was at 50. Sure I am feeling tired on occasion but I am coping with the volume and intensity very well.

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