Howdy, Stranger!
Categories
Options
Moraghan Training - Stevie G
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
My 'injury' was essentially self-Inflicted. I came back from a 9 miler yesterday, ate an early lunch, then fell asleep on the sofa outside and got sunburnt down one side. Bloody stupid thing to do.
Ric - looks like you've not customised those Asics? Have you just not got round to it, or you don't think they need it?
Less dramatic run for me, just a 4mile cruise around, pre this evening's 5k. Moz used to schedule me a lunchtime 4mile warm up on 5k evenings, so a morning can only give more recovery. Very humid, while the temperature itself was fairly low - strange combo.
Feel a little knackered, but that's just the usual morning feeling i suppose! You can generally see a decent 5k off, such a short race to soak it up for.
Nice work on the sunburn Chris, I was having a conversation at work yesterday how I always enjoy the day after the first hot day, seeing all the lobster tans!
The amount of races done in light rain seems to be a very small percentage, and the amount of races in very heavy rain pretty much seems limited to just the Sandhurst XC from a few goes at it!
At the masters relays, the first 3 legs were in overcast at most light drizzle, then one of the legs was in a monsoon
Have a good run this evening SG, certainly looks like the heat is picking up throughout this week
A day of strength exercises at the gym today
Yes - starting to wonder what the weather is going to be like next Monday for the BUPA 10k, hope it cools down a tad from the 30 degrees forecast for the weekend. As my sunroof is starting to open a little, I'm going to have to run with a cap I think. Backwards yeah?
Probably only for Sunday runs..can get away with my bonce getting some sun for 30 mins or so in a race. Hope ankle OK Reg - Chris really settling in well with the stupid self induced injury thing..
I think one issue is the pacemaker: I do a lot of pacemaking and that means crossing the line in the stated time and not getting to 5,000m and stepping aside. If the pacemaker crossed in 32 minutes I am sure you could have sprinted by him.
First reps session for a good while today; trusty 10*500 off 60 sec recovery and all in the 1'42-1'47 range so happy with that. Felt very hard though even with pretty good conditions but never find solo sessions easy. Problem for me in the summer is my do reps/intervals in Bracknell Forest which is crap with uneven terrain, hills, even gates and stiles in the way. Never understood why when we have a quasi track at Ascot on our doorstep. Might have to do what some clubmates are doing and join Bracknell Forest Runners track sessions but then that involves taking 2nd claim membership after a few.
Nice reps, hard to do sessions with a club in some ways, unless you're happy to do the same session everyone does, defined by someone else.
Eaten loads today, and still feel a little hungry. i think that's one of those "slightly under the weather" signs.
Tonnes more potentials over the next couple of months without forcing any in!
Apart from in parkruns and mass participation races, pacing involves dropping out part way through. We were told our pacer would take us to 4k, but actually he stuck around until at least 7k, so he did more than expected. I don't think I'd have broken 32 had he stayed in the race - I had others to follow who did break 32, I just didn't have the legs.
SG, the pacer in the A race was Alex Yee. An excellent runner, but not someone who would have won the full race. If they only do 3-5k, it's a good workout, and one assumes they're targeting something else.
Dean, the obvious race for a smackdown would be Telford, but that always falls on the weekend of my son's birthday. At the moment, the next opportunity for me looks like being Cardiff in early September -either that or another punt on the track at PPs club on the same day.
Yee is quality isn't he. Nice lad too - disgustingly talented
SG - I've got similar to you, first Hayfever of the summer and got the nose sorted with the spray already, but my throat has been pretty rough the last few days too - just seems to be getting better now. I don't think getting piss wet through on the warm down at the relays helped much either tbh. ...Or perhaps the day on the piss following it in Leicester? Hmm...
Anyway - no hangovers until Denmark now. I did it leading up to Berlin, so it might help a tad...
The session itself added up to 3 miles, averaging 6:50 miling. If I played out such a thing at a parkrun, I'd deserve to be taken out, hard!
🙂
Did a 6 today, felt a little harder than usual, but it was pretty warm on top anyway.
Certainly wouldn't have been clever to race yesterday
You're going pretty well right now Ric. Definitely need to get to a few more events.
Well the good news for me is the ankle isn't too bad, it didn't swell up and although damaged, I feel like I could probably run on it in the next day or two. That is handy as I have a race on Monday. I got the TT bike out this morning for a bit of a spin to check it out, seems to be running ok and 20 miles done at 22.5mph in Z2 was pleasing. Time trial tomorrow to really test the legs out.
reg - its in Aarhus in denmark. The athletics stadiunm looks really impressive.
a week since hamstring injury was mended i was thrown into a session to see where i am at. Well i found out in no uncertain way!! im a long way off. lactic hell. i have time but its going to be hard.
session was
2&200 (target 34, did 34) 90sec rec
800m (target 2.16, did 2.18) 4min rec
600m (target 90sec, did 97! secs) 3min rec
400 (target 60s, did 62s) 3 min rec
300 (target 45s, did 44 sec) 3 min rec
200 (target 30s, did 27 sec)
the 800 and particularly the 600 showed my lack of speed endurance. my legs fell off. the 600, i went through 400 in 60 so last 200 was 37s!!! at least i know what needs work now. as the last 2 reps showed even on knackered lactic filed trotters i pushed out decent speeds over shorter distances. just need to do it over longer now!!
What didnt help was my 10yr old son was doing 8*200 and apparently pushed most out around 32/33sec. so he overtook me on my last 200 of the 600.
Looking good Ric, putting in some miles at the moment
Good news RE the ankle Reg!
I suspect you knew you'd be a way off though Dean and that now gives you a marker to work from. By all accounts still mightily quick
17 miles on the bike last night and 20 minute run this morning. Already warm enough for a vest at 7am
When for 800s you have a "Luxurious" extra 2seconds per 200.
All the way to Denmark's second city for a race? Sounds a pain in the Aarhus...
If anyone can turn it round Dean, that's be you I reckon! (though that session still looks quick from my pov!)
Good news Reg. Top TTing too!
You on the mend then Scott?
Still knocking out the double digits Ric - good work!
SG - good choice. Lots of viruses around at the mo, some of them quite nasty.
Pete - good session yesterday. After mine today it shows you are way ahead of me currently on the reps!
Changed from track to canal today given the weather. Aim was a rolling 2x 4 x 0.3M off 60 secs jog, with 2 mins between sets at target 5k pace. All went OK until the 6th, when I had to judiciously slow down toward the end of the rep as I approached a group of gosling and there rather protective and much larger parents! The effort of trying to get the pace back somewhere near target took it's toll in the 7th rep which ended with some quality retching so I knocked the 8th on the head!!! All were 1:43 to 1:45 except the last two (1:46, 1:47 I think). Not too bad I suppose as it was off-road, with the occasional canal bridge and muddy sections to negotiate, as well as protein loading from fly-swallowing at full speed. Oh it was hot too! Legs feel OK though.
Good progress with the injuries Scott and Reg and 22.5 mph av on the bike is amazing. What routes do you use to average that high even given your ability and quality of bike? Just did the Drift Road at lunchtime and was pleased to average 17.5 even in today's fast conditions.
Bus, assuming yours were also 500's (not the 300's you stated
Nice session there Dean.
Funnily enough Pete, this morning's ride was from Twyford, through Shurlock Row and to the end of the Drift road and back again. The Drift road section I averaged 23.6mph so the other bits kill the average slowing and stopping for junctions and stuff.
only had 1 way of Drift as came back on the A330 but just about averaged 20mph on that stretch
Very good Reg :
Pete - they were 0.3 mile reps measured on GPS auto-lap. It wasn't until I couldn't work out why 1:45 was slower than 5:45 pace that I realised a third of a mile should have been set as 0.33 - doh! Mind you, the GPS isn't reliably accurate enough for that really anyway. Surface might have been rougher, but you did 3 more without crashing!
Dean, speed endurance will come back easily with a bit of training. The times look excellent for the short reps, and if you're finishing the session with a 27 second 200, that has to be a good sign. Your 10 year old son is faster than me.
Bus, good session. The flies are appalling at the moment. I made the mistake of doing a run down the Thames on Sunday evening at sunset. Well, the air was thick with tiny flies. They were bouncing off my face at a rate of 5-10 per second. For about a mile, I had to run with my hands across my eyes and mouth, peeping out through a tiny gap in my fingers (which they still got through), and as you can imagine that wasn't much fun.
What I don't understand is that the reaction time of a fly is extraordinary, seeing everything very much slower than us humans. They are able to avoid me hitting them with stuff at about 15 mph, but can't seem to avoid my face travelling at less than 10 mph. Explain that, boffins.
PMJ - fine, I shall accept your analysis as meaning that, as road is faster, I ran an honorary sub 32 and therefore don't need to worry about whether or not those behind me have also broken 32.
Lol!
I have developed a great technique of not swallowing flies (though only works at steady pace when not gasping for air! Basically, you just imagine you have the mouth of a tortoise....