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Moraghan Training - Stevie G
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The 80s had different rules Bus. Much better music than the 90s too.
I was out on t'bike this morning and it was lovely. Wore a gilet to avoid the early chill but it wasn't needed for long.
Bus, you don't get to tell us that you had a Mohawk/ponytail combo, and then not provide any pictures. Were you a fan of The Exploited?
Well done on the 5 miler Pete, can't fault you for going for it, but yeah, maybe next time you target a time don't do a parkrun beforehand. 3-4 miles easy with strides the day before for me.
Well done Mrs Red Wang for the parkrun PB.
Nice one representing with the yanks there PMJ.
Cycling sounds pretty nifty Iron.
SG, I was on holiday so wasn't able to do a write up straightaway without incurring crippling data roaming charges. Apparently you could pay for WiFi codes at reception, but since we stayed there a week without ever working out where reception was supposed to be, that wasn't really an option either. Sounds like some quick runs, your body is telling you it wants to run fast.
The body needs to tell his mind....
Sorry Dachs - only photo I have of that era was a wee bit before that, which was basically a slightly exuberant mullet. I was a general indy fan over that period with an increasing passion for more leftfield and weird nonsense as things got more out of hand... luckily before the decade was out I met the Mrs and she picked me and dusted me off - made me get a hair cut too
It's funny, but in these days of selfies and every device going having a quality camera it seems odd looking back to when getting a film developed was actually quite a big event
It's odd because I remember the 80s looking normal, but all the images make it appear as if everything was brown and orange
.
I used to develop my own black and white film.
I didn't have a mullet but was extremely jealous of those that did, especially Pat Sharpe.
I wasn't allowed to watch Pat Sharpe because my mum said he was annoying and had stupid hair.
Session 9 of 12, third and final 5k pace session
5x1k off 2mins, followed by 2x400, off 60s, then 2x200 off 30.
This plan progresses quite well, in that I'd already covered the equivalent sessions with 8x600 and 6x800 (before the 400/200s) and hit 1.18 laps. So clearly 1.18 lapping was the goal, which would be 3.15 1ks.
Went really well, in a tough but doable manner (Thought i'd report the splits for a rare time, to not overhype the average by a second)
3.13.94
3.15.26
3.14.53
3.13.64
3.13.78
AV 3.14
Then 1.13 x 2 400s, and 2x35 200s
Very pleased with that one.
Although i'm obviously not suggesting I could do a 16.10 5k, as I certainly enjoyed the 2min recoveries!
I guess this is a little move away from the "train at the pace you race" strategy of the past. Or maybe i am just faster these days. Strangely.
Your Mum was right. My work colleague has met him a couple of times and think he's a prick.
I wasn't allowed to watch Grange Hill, which just made watching it more fun.
Nice session SG, I'd forget Parkrun and smash a proper race
SG; Great session again. I do a 5*1k or 6*800 session quite regularly and my pace in those with a similar recovery to you (maybe 1'30) is about 3'35-3'40 per k. Given that equates to about 18'08 which is also my pr best there seems no reason to think you wouldn't be close to 16'10 over 5k. As Andrew says, looks time to give it a go and if you want a better time than you'd get at Wycombe maybe head up over to Maidenhead or do a 5k that isn't a parkrun.
Stop spoiling this mullet thread with fast sessions SG
. May not translate to a16:10 5k, but gotta be way under 17. Wouldn't that be good as a parkrun marker???
Double xc today. Hoping the lightning stays away for the run home!
Pleasing reps then SG, looks good. 2mins RI seems a little generous.
I wasn't allowed Monster Munch as it was brightly coloured; I am sure I remember them being blue, green, & orange.
I worked with a guy who received so much stick for growing his hair long (and with ponytail), that I stopped cutting my own hair in support.
Let be clear here; we're talking rhetorical hair growing and I did it to piss off the other guys.
Got to over a foot long and any pictures of me (they exist) make me look like a grebo creep. Having said that I expect someone to remark the hair growth simply reveals the grebo creep.
Anyway. It was getting in the way of training so had it all cropped off. Talk about weight off the head. The next day I ran the Coombe Gibbet to Overton point to point. 16 miles plus in 98 mins.
I remember being at school with a kid who invented the mullet.
We all had long hair but one day (in 1974) he had an accident while sniffing glue, which resulted in his hair at the front getting into a mess and a half.
He solved this problem by cutting the whole front section (the bits with glue on) short leaving the back long.
Cool.
🙂
Managed a short run off the bike home tonight. Just over 5 miles with 4 @ LT. 6:02,6:01,5:58 & 5:59.
Felt a bit tired from the Dragon Ride still.
LT for 4miles sounds good work to me!
Joined you in a little bit of tiredness, as i woke, so glad to get the single run off today as an 8miler, 6.53pace, That's me until FRi now.
LT = Lactate Threshold or Long Tempo?
Muggy out there this morning, unlike Monday that was lovely. Yesterday I ignored my alarm and stayed in bed until 0700.Strange how Monday I woke without fatigue after a busy weekend and other days after little movement and an early night I can't get up.
Not a rest day per se but being done by 0730 today and then have nothing until 1930 tomorrow so 36hrs rest. Then I get F-off.
Well 4 miles is short I'd say so Lactate Threshold.
Nothing until Friday SG? You must be racing then
Horribly muggy last night, but at least I wasn't struck by lightning!
Track in a moment, but legs feel like lead so will have to see what comes out after a warm up. Was originally going to be 6 x 1000m, but that probably aint gonna happen!
Bus - Yes the missus had a very hairy drive from MK to LB to pick the kid up yesterday apparently..and something newsworthy happened in Dunstable! flooding! wonders will never cease.. hope sess ok
Goos sessions from Bus, Reg, SG - Get a race boy!
horrible 20 minute jog in central London and 20 x 30 sec blasts along the canal yesterday, nothing today as got a date with PP and a 3,000m at Kent AC champs tomorrow night
Imagining a 24min, 4mile run being a long tempo
Bus, Thur was always the day off, i wouldn't read too much into that... still have 3 weeks of the plan left.
After that, who knows...
might do the 6 weeks again
Yeah, but that was for a race plan - parkrun's not a race is it
Yeah - some weird flash flooding yesterday Simon, and very localised. Some parts of my run home were dry, others had turned to rivers.
Bloody track had the audacity to have a big event on today so I had to use a grassy sports field instead. By the time I'd got there I only had time for 1/4M reps, off 60s rec, so did 7 of those. Aiming for sub 1:20, but boy it was humid and hot! 1:21 for first 5, then 1:18, 1:19.
Had similar session as Bus planned for lunchtime using the Ascot Racecourse perimeter roads as my 'track' again (none of that next week as might be a bit busy!).
Must be getting old as part way through the first 'k' rep I realised I was doing the mile one and that came out 5'38 so fast (for me). That and the heat took a lot out though as the 4 real k's then took 3'36-3'55 depending on gradient and duration into the session. Still sweltering out there if a little less humid than yesterday.
I haven't run a yard in ten weeks now.
It's gone!
🙂
Some good sessions going on SG,Reg, bus and pete.
Ric - is it injury or motivation?
my first race in months last night. didnt want to race as i knew i wasnt in the right shape (sound familiar anyone
) the last 6 weeks have been sick for 4weeks and since then i have only just started track training so only 3 speed sessions. i knew i wasnt right but the coach wanted a marker to see where i am.
1500m, plan to go out at 66/67 pace and hold on as long as i can. that should bring up a 4.10 ish. Start was delayed 50mins due to previous races running over.
gun went and promptly dropped towards the back of the field. hit 66 for first 400, 67 for the next. for the 3rd lap i had Eilish mcColgan take my shoulder and we were side by side the whole way round. it was good as it kept me honest. we then caught up with the person in front and i got blocked and lost some momentum. and Eilish shot off. my legs felt awful now. 3rd lap completed in 66s. now for the final 300m. tried to draw in the couple in front , managed to catch the lad in a sprint finish but although was catching eilish she was too strong. i finished in 4.10 so bang on target for 66/67 laps but 10 secs down on my PB. but the same time as i got this time last yr so hopefully can speed up as i did last yr. Still was enough to jump to 2nd on the v40 uk rankings. plenty more to come
Great stuff Dean. Now i'm depressed
. Although Bedford was wet and windy and a solo run i'm a healthy 10 seconds off you. Hopefully I can get the gap down a bit through the summer!
Pete - remember being at Clapham Junction seeing the women on their way to Ascot
Felt sluggish the last couple of days so have taken to drugs. Well Boots nasal spray anyway.
Good repping one and all.
Dean - looks like greatness should be on the cards soon if you can pull off last season's best after 4 weeks out of training.
Thanks for the reminder Pete. I shall avoid that Ascot like the plague next week.
Now what if Long Tempo was a pace band? How d'ya like them apples?
Personally I prefer 'those' apples.
Iron, there are attractions to being around Ascot next week as Simon alludes, but you may need to be like Bus or SG running around bare chested to wow the crowds
Dean, it's the habit that feeds the motivation. I was injured, but not now.
The issue is that only by running do I get injured.
Gets to be a bit of a no brainer that one.
🙂
Iron you make me chuckle with some of your corrections.
Ric, you could look at it that way, but it'd be a real shame to just sack it off completely. Must be a level you can keep to that keeps you ticking over but away from injury
Dean, decent, although i'm not liking hearing of you losing to women outside of their specialist events. Bit of work to do there i'd say
(just kidding, as i'm very aware Phil would get you some revenge, by wheeling out my next parkrun (eta late Sep - probably this year) , having lost to 3 U15 women, and trawled in at 19.47)
Dean, decent run considering all the factors: must put you in good position for a few faster ones after you get the training properly.
Great run today: needed some easy miles so set out over the local hills which are the edge of the Chilterns: started at the top of one and had a good downhill, then climbed another and repeated for 8 miles in the glorious sunshine and about 180 m of ascent. That is what running is all about.
I saw a defibrillator at the top of Munday Dean, is that the one you were talking about SG? If so, I didn't realize that path was in your repertoire.
We are very lucky to have such great trails on our doorstep Philip, that's for sure.
Ric- that's one way to look at it (and totally understandable currently) but running gives so much more than it takes....
Up and down in the Chilterns for me too this morning, but decided not to do the double today. Legs feel heavy and I'm looking at racing on Saturday - er, up and down the Chilterns probably