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Moraghan Training - Stevie G
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saw the results and some mixed results from others in this parish but will let them tell their stories. Only managed to see Simon as couldn't see a reading roadrunners tent for Dachs.
Gut and leg problems, it doesn't get much worse than that. Then again, from my perspective, XC is bad enough for me not to go near it to start with.
Back to the shoe item. Scott, you do well to run fast in your clumpers. I did once run in support type trainers, but gradually moved towards a more soft cushioned type. Racers for me knock off 15 seconds per mile.
The race shoes I find now are a lot better cushioned and supportive than I found in the past. I sometimes change the inner sole for the ones from my trainers. That adds some comfort.
Currently I have a pair of racers which have yet to be used. With these ones I've adapted an inner sole which has the effect of putting the cushioning on the forefoot and ensuring my heel is held properly in place.
Lightest shoes I've had. They weigh all of 115grms each.
🙂
Wow, Dean. Must be something in the Nottingham water. Well done for actually getting back into the race and finishing. Chalk it as one of those things and good luck on the niggle healing fast!
Given what most have said, I've ordered a new pair of Saucony Fastwitch. Were always my 'go to' flat in 2010/11. If nothing else, sure the mental placebo of running in a lighter shoe will see me to fast tracking my times back down again.
For info - PB in 2011 for 10km was 36:15min and for 5km 17:33min. I'm in sub 19 shape for 5km at moment and improving workout times (with same RPE) every week. Hoping by end of summer to be back in that shape again, then be setting new, all time, PB's from then on.
Hip feels OK today, so tempted to try a 10M later instead of a longish bike ride.
We had a tent, but no flag, hence the lack of finding us. We were opposite the Saucony sales tent, not that that is any use now.
So, yesterday. Knowing it would be a fair drive up, I had a light jog before I set off to make sure my legs had had some movement. Got there, and warmed up, but legs felt heavy, as I'm training through XC races this season, so had done plenty of miles already this week. Bit of a panic, as I've picked up my teammates number, but he doesn't appear until 10 minutes before the gun.
Course consists of a small, medium, large and extra large lap, and I find it impossible to do the maths of this in my head.
I'm determined to try to get a fast start up the hill, and initially it feels decent and I have some space, but we all funnel down into the corner and for the first km, you are essentially stuck where you are. I have no idea where I am, but I can see a few markers that mean I'm in a reasonable position.
The good bits are fine to run in, but the bog is a challenge, and I don't cotton on to the trick of running through the clumps of grass until late in the race. Still, I'm not losing positions in the mud, which is good for me. During the medium lap I pass a local runner who was about 1:30 ahead at the county champs, and who I've never beaten. Must be in the right place. Recognise some people around, and I'm clearly having a solid race.
Difficult to describe the rest of the race. It ebbs and flows, positions change and change back, and my stomach tightens into the beginnings of a stitch from halfway ( I never have stitches), but the problems Dean suffered from don't arrive. The bog is awful, the steep hill in front of the house not much better, but fortunately there are still places you can open up.
I lap a Vegan Runner, and resist the urge to tell him that if he ate meat he'd be up with us.
As the race comes to an end, the local runner comes back past. On the downhill sprint finish, I pass two people, which is good, but simultaneously get passed by about eight, which is less good. Finish in 190th in 44:47.
Sounds a whole lot of fun chaps
The chance to feel absolutely mediocre in a massive field, on a horrible sapping course, with some niggles and the squits on top. Gorgeous
ALD, is the muscle guy physique reducing down a little to more classic weasley build? Or are you aiming for the best of both worlds, muscles and faster?
A few weeks ago, I did a horribly steep section on a run that peaks with a view of Wycombe's ground. Did it in reverse this week, and it's easier!
Gradual trailly start, short field with a climb, then a steeper climb up a ploughed field.
Having said that, I still clocked 10min miling at one stage, slightly feeling the hip, and I drifted off imagining how hard Bus must work to get even his 8:xx miling on the mountains he runs.
7.11 average today for the 13. That's usually sub 7, but not with this sort of section!
SG, I suspected Bus had the 'dog and doctor' in mind with that 15 over mud and hills
I settled for a ten miler today. Difficult just plodding along to start with, like nothing wanted to work properly. Maybe it was a bit cold.
Never felt easy anywhere but without noticing, the pace had increased, even up hill.
The last couple of miles are mainly down, and only then once I'd put some effort in did things flow properly.
The average speed of 7:36 minute miles covered all paces from outside 8 minutes down to sub 6!
Man U, one nil up
🙂
Don't worry Ric, some of us are too scared to race over 5miles
2-1 now, having been 2-0 up. Hummph
Good work Dachs - sounds like a tough day at the office!
Feeling quite pleased as I've just managed a easy paced but hilly 10.5M , with no hip pain. Felt hard work mind - longest run for 3 weeks and half of this week's mileage in one go. We'll see how it is after...
Scott, commiserations. Put to the sword by the man with the Samurai hairstyle.
🙂
Solid XC Dachs and an unlucky but still gutsy (in more ways than one
Good training runs Ric and SG and great that you're on the way back Bus.
Proved how hard the local pr course is now by following up my 20'16 5k there yesterday with a 38'26 10k on our new hilly club monthly 10k course. Just the 20 seconds a mile quicker pace over double the distance. Must run a super easy course soon to boost confidence.
Some good training and a mighty battle at the nationals Dean, on the big stage that was hard to push on and not drop out, so massive respect. Not sure I'm that tough
Dachs, XC is a weird one. I can't see measuring against times for the track or road races accurate unless you have a big sample vs someone in both types of races but it's an ok marker. One of the soton lads I've been keeping an eye on has done amazing latley and ran in for 20th.. He ran 15:03 at Armagh, could probably go faster but even so all the top guys are running under 14:30, his 15:xx is not that far in front several of you. Guess XC really suits him
Made me rethink about soton's Mahamed too who has beaten both 1st and 2nd in the Seniors a few times over XC. He's subsequently injured post the Edinburgh race
Anyway. SG tough solid running. Impressive mid long runs under 7m/m
Bus - Hoping your niggles go away
Reg - Hope that foot is sorted soon, you're hopefully right about it going away by the time of the results, frustrating as they can give you results there an then most of the time. An ultrasound might be better? X-ray for impact imo. I'm finding my plantar very tight and very much cramp like and really need to go sort it.
Ric - I'm not able to spend out 100 or so on new shoes right now so I will be looking at some cheaper probably karrimor shoes tomorrow (Anyone had experience). There are some lightweight ones so will see if I feel a difference. Having said that I still need to be careful they offer a good amount of support and also where my current ones are so worn they are bound to make some sort of difference rendering my whole 2 minutes writing this a bit of a waste
Week ended on 39 miles with rest day today as I didn't have a long run planned in. I wrote on my thread as I am doing 2-3 sessions a week I am taking out my WU/WD mileage in counting as we are being tasked to have 15 mins either side of a sesh so it's a good 3-4 miles 3 x a week which makes my actual volume more like 30
Had a good week though and a notable increase in fitness.
Pete - very nice work in the club 10k!
Pete are you a United man then? Got the job done! Unlucky Scott, there will be another cup final along...if you wait another 30 years!
Bus, good hear you're back, we'll need a few spring/summer hoons, so you need to be ready for those!
Scott, a more sensible comment, is that you seem to be going well again. Interesting on your warm up, I know a lot of people skimp, but I've always made sure since the Moz training start, that it's a strict 3miles before MP work, and 3miles+ strides for HM and up.
Having said that, strangely I can never get myself to do suchlike before a race. I never did escape that fear that I was losing some of the performance beforehand!
Oh well, 69-68-66 for 3 good weeks, this week has a 1mile race on Friday, so I look forward to getting my 2017 PO10 on the go. No pressure, 5.01 to beat, but a good run out is the priority.
Club move should be rubber stamped on the 1st, with the vest hopefully to arrive Friday, so good times.
2nd that Bus to you Pete. Crazy difference. Good solid 10KM
Classic Pete 10k time there, that's more your style! Missed it first time, but well done.
Maybe see you on fri..
Scott: Asics DS Trainers should do all you want from a shoe and only about £50 if you shop around. I found them a great improvement; they still offer some support and cushioning but feel very light.
Imagine that being your dilemma before every race. You can forget about how well you're going to do, it's all about whether you can get round without shitting yourself. ;-)
Looks like some progress there Scott. Are you back training with the Southampton group? (parkrun pic from the other week)
great going Pete after a tough parkrun. Do you get tired or feel a bit leggy and is it just a case of battling through it? Impressive none the less.
Promising too Bus! Do you never keep the routes really flat for a week or so until you feel 100% confident it's passed?
Went out yest afternoon and did a short progression run to make sure Fridays was a blip. Even with 11 or so miles in my legs from the morning run I got from 6.10 down to 5.17 in a monsoon for a 29 dead 5 miler.
Went out today and planned to see if I could string a few miles together at the bottom end of my threshold zone. Basically 11 miles out and back on the canal with a nice 15-20mph tailwind for the first 11.
Got to 8 miles and approaching a section where it is always packed with the angriest bastard Geese and Swans I've ever come across. I've turned round before at this point as the buggers go for you.
On approaching I spot a young couple with a pram and then an old couple in front who are in single file prob to get past the angry birds. I pass the young couple and just as I try to pass the fella his wive walks right across my path.
I very nearly flatten her but just about miss her but that means I land my foot on a sloppy bit of goose shit and hit the deck and go sliding down a grass bank that was layered in the crap of about a 100 birds. I literally scraped it up off my leg and flung it on the floor.
Old dear was all apologetic as the young couple pissed themselves no doubt. Told her it was ok and that I only had another 14 miles to go as I surveyed my cut knee, hip and hand. Wiping the sweat off my face for the next hour plus with hands plastered in bird shit wasn't much cop and when I turned at 11 miles I nearly walked home when I felt the force of the wind.
All in all though it ended up a really solid run with 22 miles in 2.16 and my HR being 10bpm lower than my ave for the marathon. I just hit 170+ at the very end as I went up a hill whereas last time I ran the marathon, 170 was the average for the whole thing.
Oddly, with this most recent hip thing, it's made worse by running on the flat - no pain at all on up or down-hills. I'm sure any sensible physio would tell me that can't be the case, but it seems to have worked!
Scott - some of the Karrimor road shoes will be fine if they fit you properly and you choose sensibly. You'll still be far quicker than 99.9% of us running in pricier shoes!!!
The 1 mile rankings are thin at the moment: fastest V50 is 5:39. Interestingly, the guy who has that has a 24-2 losing record against me on po10 and the only 2 times he has beaten me are at the Ealing mile.
http://www.runbritainrankings.com/rankings/rankinglist.aspx?event=1M&agegroup=V50&sex=M&year=2017
SG needs to go sub-5 to top the rankings
http://www.runbritainrankings.com/rankings/rankinglist.aspx?event=1M&agegroup=V35&sex=M&year=2017
ML - Yes, I can't always make group sessions but I'm training under Steve Phillips now so he will still set me sessions, he's had great guidance under Mick Woods himself and takes advice and theories from him I believe. I was involved with Pete Haynes a while back who coaches Mahamed but that was more the steeple technical stuff I had a small attempt at last year but didn't amount to anything. The other big group is the 'rod squad' who has the likes of Matt bennett, Alex Tueten and co in. I won't be graduating there anytime soon
You've been bashing some big long runs out and put on a good show at the blackpool HM. That recent run could almost signal marathon PB shape and Manchester could well be interesting
Long run for me done today. 10.3 miles.
Good running folks from everyone by the sound of it. Unlucky Dean with the stomach issues - I've encountered that a handful of times on training runs, but thankfully never in a race!
I ran 2 miles this morning. First run in 9 days. Could still feel the knee towards the end. Not painful as such, but I think it would have got worse if I'd been going for longer. Frustrating...
So the National XC. Got up there early as the missus was team managing Bedford women's team. Had the kid in tow too, we had someone lined up to look after him for a bit when we were both running. Enjoyed some of the other races, some good top 3 places for some of the Herne Hill kids and a win in the U13's. Course looked interesting to say the least. My leg felt great running home Friday night, pretty pain free at last. But as the race approached it started to ache a bit again and when the race started I knew it wasn't going to be fun!
Couple of other excuses - old spikes with a few I couldn't get out - only had 5 15mm spikes in total, when ideally I needed all of them to be 15mm. Had a bit of a sniffle too, could tell when I started I didn't have much in the tank. I suppose I moved through most in the last lap. The muddy bits were a nightmare and there seemed to be Tonbridge AC fans all over the course! And then along the top on the last lap I had a massive finishing sprint with this other runner - must have looked funny as everyone else was running down in 'normal speed'. Virtually fell over the line in 416th and then Dean came over as soon as I finished, nice to have a word and dream of the summer and track running!
So as expected really, perhaps a bit worse. Leg doesn't feel too bad today considering. It was a decent weekend and a massive piss up after with the team and a few mates I hadn't seen for a while. Really can't drink anymore though. Not too bad for dean considering his stomach issues, great run for Dachs too, but half marathons and xc generally dovetail quite well - if you can do sub 70 and all the training that entails then you are going to do well over the country. So I probably haven't really trained properly for 3 weeks now and boy it shows on courses like Saturdays. Intercounties is going to be interesting - at least I'm 9th on the list and the runt of the team. I said 'runt'
Phil, if it's as wet as lunchtime, beating 5.20 and going top 3 will be an ask!
Simon, another decent turnout in the circumstances by the look of it! If the three of you, including a sub 70min half man are barely making headway in the standings, I think it says it all!
Will do another tempo tomorrow, progression so far has been
A few options to move to tomorrow, 6.5m MP ending harder, 40mins MP/HMP alternating, 2.5/3m HMP x2
What do we reckon if anyone's around tonight?
I'm planning a session of sorts tomorrow. Probably be 8 to 10 miles of fast(ish) 400m reps with half a minute jogging in between. I'll cover more elements that way as against a flat effort.
🙂